TriAustin Wins!

First place out of two. Yeeya.

Jack's Generic Triathlon Debrief

Sunday, Sunday, Sunday! Jack's Generic Triathlon was last Sunday. Good times as always from the folks at High Five Events. My dad was in town and came out to watch his first triathlon. It was a good showing for all particularly little brother. With minimal and generally unfocused training he put up a solid 1:20:42. Reese as usual topped the gang with a rockin' 1:09:23. I was happy with my finish at 1:12:12.

I started in the 3rd swim wave at 8:06 am, 3 minutes behind the other boys (age groups). I took my usual outside front-ish spot, just outside of the crowd, but not to far that I'm stuck behind too many breast stroking goofballs. The swim felt strong and except for getting myself just slightly off course early, is went pretty smooth. Unfortunately, when I got out of the water, I had posted a 9:49 swim. That's 1:58/100m, not what I was hoping for. Whether or not the course was long, or I swam further off course than I thought, I have no idea. What I do know is that I'm going to keep working my butt off in the pool and the pond because I need those precious 2-3 minutes back. The longer the race, the more important as that's 4-5 minutes in an Olympic distance.
Swim split: 9:49, 1:58 min/100 m

The run to transition one was short, so I hit it hard and was off to the bike course.
T2: 1:22

The bike course out there is pretty simple with a couple tight turns and rolling hills. There is only one really fast spot which I was sure to remember from the drive on Saturday. What there was out there was fresh chip-seal roads for at leas half of the course. If you don't know what chip seal is then just realist is sucks to ride a road bike on when its fresh. Everyone was working hard to get though it but was very bumpy. There was all kinds of junk on the road: water bottles, tubes, clothing, and my brothers brand new behind the seat water cage that he had put on the night before that Dad had bought him for his birthday. Bummer! I saw it in the road and for a split second thought about grabbing it. But I didn't. I took a gel about 66% of the way through the bike fora little boost on the final hills and into the run.
Bike split: 41:07, 20.1 mph

Transition two came and went. It was a little slow for me because I put on socks this time. My feet are a little tender from my blister disaster before Couples.
T2: 0:55

I knew that I could hammer this run if I could get off the bike feeling good. In order to do that I didn't let myself chug a bunch of liquids while I rode and I think it paid off. While I still has some small side stitches, I did not have a sloshy, watery stomach, stomach ache, or cramps. The stitches were minor and after a long burp about 0.5 miles in, they even went away for a brief time. I also used some breathing techniques that Coach Amy suggested (in for two, out for three) that helped relax my insides when they wanted to get crampy. I was able to turn up the pace after my insides relaxed and run a sold 3 mile race pushing through the stitches when they came and went. After crossing the finish line, I had put up an 18:58 3 mile run and the race was over.
Run split: 18:58, 6:20 min/mile.

In the end I finished 59th overall and 13th in my age group. So close to a top ten age group finish! Soon enough...

Lessons Learned

1. I want to swim faster, so I need to train harder. I also know that I need to get into the weight room and build some core and upper body strength.
2. I need another bike ride each week. Time is tight so I think I'm going to start spinning again to add some volume on the bike and get that third "ride" in.
3. Drink less on the bike. It worked well Sunday, so I think I'll stick to it. Longer races will be tricky but since the run pace isn't so break neck, the liquid may settle easier. I hope.
4. Socks are treating me right. I may stick with them on the run.

Up next: Wool Capital Triathlon. Olympic distance race in my home town of San Angelo, TX. The water is dirty, roads are bumpy, it's hot, there are rarely clouds, and the run is off road on dusty red clay. Sounds like fun!

Jack's Generic Pre-Race

Tomorrow is Jack's Generic Triathlon, a little sprint race here in the Austin area. The usual suspects will be there. I am ready to tear it up.

I finished my pre-race swim, bike, run early this morning. Things feel like they are in place.

Earlier this week I wasn't feeling quite as solid, but a good day of rest yesterday set me straight. I went to the track on Wednesday and did a good workout. A 20' warm up on the trail and then to the track for 1600 m at 10k race pace (running not triathlon), followed by 3x 800m at an equal or faster pace. My personal best 10k run is a 40:21 which put that 1600 m interval goal at 6:30/mile and the 800s at 3:00-3:10.

In typical fashion, I went too hard on my first interval and did the 1600 m in 5:47. Great, these 800s were going to be murder! I wish I could hold a 5:47 mile over a 10k; someday I will. I knew what I needed to to each 400 to hit my target and after each lap of the 1600 I made myself slow down because I knew I was going way too hard. Still, too much. Shoot. I'm working on pacing myself correctly as I want to get the most out of the workouts I do.

In the end, I was happy to hold 3:00 on the 800s after doing that to myself.

Jack's Generic Plan

Nutrition:

• I plan on a gel before swim and possibly near the end of bike. Alternatively I could sip sports drink while I ride, but I have been having stomach problems starting the run. I'm thinking of trying going without a heavy electrolyte/calorie during short races. I've been successful doing so on my medium, high intensity bike rides.
  

Hydration:

• Day before: Normal hydration, water all day.
• Morning of: I was going to sip water/sports drink but not too much. I tend to drink too much morning of.
  
• Bike: Like I said, I'm planning on only water on the bike and I'm going to resist slamming it, which I usually do. I'm only going to drink when I'm thirsty. I hope to avoid a full stomach of water/sports drink when I start the run.
• Run: I shouldn't need much over 3 miles.

Time:

• I'll be happy breaking 1:15 but secretly want to be as close to 1:10 as possible. With good transition times, I can do that if I can go under 2:00/100m (sadly, good for me), ride over 21.5 mph, and run 6:45/mile or under. All things I know I can do. We'll see if I execute!

See you at the race!!

A solid week amidst hectic business

Sometime life gets in the way of going fast. Whether or not the blocks are good or bad they can disrupt your normal phlow. I'd say my biggest victory of this week has been squeezing in some good workouts with work deadlines looming, a major construction project at my home, a pregnant wife and sleeping.

I was able to get in a quality workout each day this week, with the exception of Sunday which was spent digging holes in my back yard with my brother and dad. We broke two augers, a shovel, and a rake. It sucked. I'll count it as a strength workout.

A long run, two solid swims, a intense brick workout with hills, a solid effort on the track and building a deck in the evenings has me feeling pretty worn out but strong. I'm looking forward to resting tomorrow. A light swim, bike, run Saturday morning to get ready for Jack's Generic Triathlon this weekend.

My brother Robbie, buddy Reese, and I will be racing. I'm looking forward to it. After some rest tomorrow (well, deck building, which is kind of like rest), I'm confident in my training and think I put up a solid time Sunday.

Splash and Dash

Yesterday was July's installment of the Pure Austin Splash and Dash. I love this little event. It's super cheap ($11.20 after tax), competitive (some of Austin's best show up), and short (the whole thing lasts about an hour. Plus there is free food and drinks afterward.

I did all right yesterday: 750 m swim time was about 13:18. I've been trying to break 13' since I started these last year. Getting closer, which is good news. I felt really strong at the beginning then all of a sudden my strength left me and I felt completely dead in the water. About halfway through, my strength returned and I finished strong. Unfortunately, I ate WAY too much during the day and felt really full on the swim, burping a lot. Gross!

Transition was long because I am still nursing blisters on my left foot. I had to stop, sit, dry my foot, apply moleskin, put on socks and tie shoes. I'm slowly working back to the foot configuration that destroyed my feet (racing flats with no socks and speed laces).

Right away on the run, my full stomach made it clear that it was running the show. I could feel lunch just sitting there, threatening to come up. It was really annoying. I tried to ignore it and pushed thought. I gave it my best, tried to relax and ignore the usual side stitches I get during this run. Three laps done and I finished the run in 13:53. Not particularly good, but everyone was a bit slower than the early year races.

Swim 13:18 (1:46/100m)
Transition 1:21
Run 13:53 (6:56/mile)

Final time 28:32

One complaint I do have. Self seeding on the swim. These people don't get it. When Dan from High Five says "If you don't know if you can swim 750m in under 12', you can't.", he means it. Why then do guys think the need to start right behind the fast pack if they can't even make it to the first buoy without breast stroking? It is maddening. Are their ego's that big that they cannot fathom waiting 5-10 seconds after the horn so they are with the other breast stroking, low endurance swimmers? Come on guys, get over yourselves.

Lessons Learned

1. Start swim on the outside and in the front. Sprint to that fist buoy to avoid the knuckleheads who think they've go something to prove by starting in the front and crapping out in 75m.
2. Don't eat so much on "race day". Treat the meals a couple hours before Splash and Dash like a normal race.
3. Learn how to avoid side stitches. Not really a lesson learned but something to think about.
   

Long Weekend

This weekend had some pretty serious workouts from coach Amy. Long bike with a transition run and long hill run on Sunday.

Saturday morning I went out for the ATC ride. The first half at least. After chasing (and getting dropped by) that insane group of folks, I met up with my buddy at the Jack Brown Cleaners at Bee Caves and 71. Then we were off on the Dam Loop. Ride went well, although it was hot out and 47 miles of hilly riding is pretty much the limit my legs and neck can handle. I ended up consuming two gels, two bottles of water, a bottle of HEED and a bottle of orange Gatorade. Good lord.

Pedaled home and was off on a 25 minute transition run. It went fair. As good as it can at 11:30 in July in Texas after a ride like that. About 3 miles out and back at an easy pace.

Then I stood under the hose for about 10 minutes.

Sunday's run was pleasant, although I waited a little long to get out so it was hot. It was a 75 minute hill run but I kind of blew it by not getting to the real hills before having to turn back. My goal was a jaunt through Tarrytown on Pecos, but I wasn't able to get there fast enough to hit any of the good hills. I'll have to start closer next time as it took too long running straight from the house.

All and all, everything went well and after some good rest I'm ready for a solid week. Next up is Splash and Dash on Tuesday. I wonder if I'll be able to break my normal swim times and get out of the water closer to 13:00 than 14:00?

Couples Race Report

Sunday was Couples Triathlon at Decker Lake. The race went well, in fact my partner Reese and I got on the podium! We took 2nd int the 59 & Under Male Friends category. Not bad!

It was my first time racing this course. I had heard the course was a challenging one. I decided to take a drive Saturday evening to see what it was all about. This was the first time I had driven a bike course. There were indeed a number of pesky hills and two that looked like they would be quite difficult. Situated near the end of the bike course, they looked like they would take out anyone who wasn't ready or had not saved a little gas in the tank.

I was very glad I drove because I was ready for them. In fact, I think I am now addicted to driving bike courses. I loved going into the bike knowing exactly where the turns were and the relative sizes of all the hills.

Anyway, back to the race. The usual morning stuff, up at 5 am, food and water. Added Gatorade at Reese's suggestion. Good idea I think having those extra few calories helped. Got to race site, set up and decided no run warm up due to two massive blisters on the back of my left foot. More on that shortly. Reese did his thing and we met at the swim start after about a 200m swim warm up.

Swim felt fine. A little crowded early, but what's new. Finished the 800m in 17:03. Pretty crappy, but looking at other times, it looks like a lot of people were slow, so I don't feel too bad. I have been disappointed with my swim lately so hopefully I can make some sort of breakthrough there.

T1 was a long up hill run that felt like it too forever. I even got a cramp during it. No biggie. I did have to sit down and doctor my foot however. The moleskin had com off in the water and I needed to cover these things if I was going to have any chance at a good ride/run. So I did and was off on the bike after a relatively long T1. That proved to be an important minute in the end...

Bike went well. I knew what to expect and when to expect it. I feel like it made me go a little conservatively, knowing those last two hills were coming. Regardless, I was happy with my time of 34:22:50 and felt good getting off the bike to run.

T2 was slowish as well. I decided to be as comfortable as possible so I wore my lace up trainers. Again, had to sit down and tie shoes, costing about 30 seconds more than a normal T1 for me.

Off on the run. Felt crampy and sloshy most of the way but tried to relax. Wondering if I'm drinking too much on the bike? I'm only finishing half a bottle of HEED. Going to have to figure that out. Anyway, running... Mostly grass with some slight ups and downs early. Probably passed 40 people (well maybe 20, but it was steady an a lot!) One light climb about 0.75 miles in, no problem though. In and out of some trees and down a huge hill at 2 miles. Well you know what that means. If you go down, you got to go back up. Last half mile was all up hill. Steady climb, nice grade, with a steep last few hundred meters. I felt good and got after it. Passed a few more people. Coming out and around the bend for the last stretch to the finish. 1:17:02. Could have shaved a minute and a half off if not for blisters but so it goes (that 1:30 would have put us in first).

Lessons learned? Absolutely:

1. Drive the bike course. Make notes on your course map.
2. Don't do sockless track workouts four days before a race. You will get blisters and lose 1:30 in transitions fiddling around costing the top spot on the podium.
3. I like sprints. They are fun and I feel good afterward. You finish before it gets hot.

Up next is Jack's Generic. Another sprint. Yay!!