Ironman Arizona Race Report

Ironman Arizona:
November 18. 2012
Time: 16:25

Ironman Arizona was my end of the year race for the year 2012.  This was a race heavy year with eleven races on my plate.  In each race I've learned something new but none like IMAZ.  My goal for this year as always is to finish but underneath that layer I did have time goals set.  I was close to hitting my goals on the swim and bike but once again the run is where I have struggled and this year was no different. I make no excuses for the race that I ran and I did complete my main mission...Finish.  However, triathlon is a goal orientated sport so time goals have to be set and examined for the past present and the future of my races.
Swim goal: 1:30  Reality 1:38   Bike goal:  6:15    Reality 6:45  run goal 6:15  Reality 7:30
So I have some work to do to improve which is what this sport is all about.  My strategy is always to finish first and sort out my times second and that is exactly what I did this year.  The outcome ........3X Ironman finisher!

Race morning:  Up early after a great sleep, coffee and banana(first of eight that day) and a little sports center.  Got my gear together and headed to Tempe at 4:30 am. At the garage Peter dewey and Carmel were already walking to the mad house. Got my stuff dropped off, body marked, tires inflated and back to the ONE tent to kick back.  We took a bunch of pre race pictures, had a quick prayer from Swet, and then it was time to get ready.  Wet suit on more pictures and before I knew it it was 6:50 am.  The first of several bad omens happened as Im walking with my training partners Pete and Jeff, when I realize I forgot my goggles back at the tent.  Back i go where I get my goggles jog back to the wall.  As Im talking to Cindi Dean at the tent, I debate swim booties as the water is 62 degrees, not terrible but numbing for sure. Nope roll without them like i did the day before...2nd bad decision, if they allow them wear them for u have warm feet on the exit and don't cut your feet getting out of the lake. 

BOOM, the cannon goes off and all hell breaks loose.  Im not swimming, I'm fighting to keep afloat while being punched, kicked and pulled on.  Ok,  so this is how it is going to be?  Yep for 1.2 miles a sluggfest and slow, almost 52 to the turn where I followed Erik Svans advice and stayed against the north wall and came home in 46, my swim number. It was an OK swim because on the return I had no contact with anyone til the Mill St Bridge where the battle began for the last 1/4 mile. Out of the water and stripped, I begin to hear people call my name all the way to the bike transition.  I dont remember who you are except that it was freaking awesome to have so many people cheering you on.  I was pumped and looking forward to the bike.

Once in the changing tent, the guy takes my bag and dumps it in the wet grass so I stuff gets scattered about.  no worries Im that way too so I deal with it.  but where is my chamois butter...logistics error , no butter.  Ok I asked the guy in the tent for Vaseline or butter. He comes back with a jar of sun screen and proceeds to dump it in my helmet, the whole jar.  Off he goes with my helmet to wash it out, 3 minutes go by and Im wondering,  Dude are u coming back with my helmet.  He does and Im ready to go but as i put on my helmet my visor is a blurr.  Stop, off comes the helmet, grab a water and I clean my visor.  So now 15 minutes later, Im finally on my bike all because of a logistics error. Leaving the bike area is again very cool because of all the people leading u out .



Lap 1, standard morning Beeline wind in the face up the hill.  18 mph to Gilbert rd. and climb the hill at 13 just like I planned.  Get to the turn around grab a banana and haul ASS down the hill at 27-32 mph.  I passed hundreds of folks down the hill and down into Tempe.  I'm feeling like a normal training ride with my HR at 135.  Hit the turnaround back to the Beeline we go, and as usual the wind has shifted to the east. Same plan, go with to Gilbert and climb the hill at 13 stay in the HR zone. the return down the hill was a little slower as the PROS were dogging me when I went to pass slower traffic.  I was at 25 they were at 35mph.  Erik passed me at the turn around and then he was gone.  At mile 56 I wanted to keep going but thought I better stop for chamois butter or i will be in big trouble. stopped and loaded up with my goodies and away i went.  Back to Tempe and a 1;15 lap, great Im still doing good. On lap three a mechanical issue popped up, my tube holder strap broke and got tangled in my rear wheel.  It sounds like a baseball card, Go Braves, was clattering the spokes.  I stopped quick and a  good thing as if I had one more turn on the wheel down I would have gone.  Jury rigged the bag in place(5 minutes) and bam gone again.  Those ZIPP Firecrest wheels are definitely fast and it made a huge difference in the wind.  I could have road faster but 6;30 was a number I thought i could manage going into the run. A quick nature call at the top of the beeline and then it was back into town, passing many many folks on the last lap.  All in all still OK minus some exceptable errors, loss in time so far 30 minutes, and i could live with that. Got to the run station, changed and was on the go.

THE RUN:  this is the whole race and immediately I struggled with my HR, amped up and ready to go and my HR shot to 150...Nope not good so I walked to get started again and had the same trouble for mile and two.  Things settled down but I was already thinking there is gonna be some trouble if i dont get control of myself.  this mental fight went on for the first lap, and Im thinking to my self, really all that training and we are at this stage mentally. When I got to the ONE LOVE aid station every thing straightened out.  I knew going in that Cindy Blair would be playing my 1st song, Gangnam Style and that I had a surprise for the ONE crew including MyBella and Kiel.  So me being me I busted out with my best dance moves to the song..that took my mind off the mental drama and I was able to actually start a consistent run pace.  Lap two is always the hardest because the reallity of most people starting to finish while you have a lonely 8.5 to go just sucks.  I saw many ONE teamates along the way and believe me it helps having that support on the course.  And I needed it big time.  Lap three and my mental math to finish on time was in full mental panic mode. wouldn't you know it my Garmin says night night, no more time piece.  In oder to finish in 17 hours I needed to run the last 11 miles without dilly dallying.  At the ONE LOVE aid station Kiel gave the real time and the numbers that were needed to get this thing done. Where the F did all the time go i'm thinking.  It was then I told my self, listen son,  you've been through way bigger life threatening bad deals than this so get your sorry ass going and dont fn stop till u cross that line.  So with that I ran the last 11 or jogged in reality and only walked the Curry Rd hill.  When i go to the aid station Carla gave me a quick kiss and Kiel went with me the last two miles.  At the Mill Street bridge, Rhino was there to escort me home.

  Coming up the hill to the finish line shoot was loud and I knew no one was in front of me for a minute or two so it would be me by myself trying to find Carla before i crossed the line.  I made the turn and Riley was there on the PA but I couldn't hear him because of the noise.  I missed Carla completely as I slowly airplaned in and began high fiving everyONE I could. The crowd was so loud and for that minute in time, it really is indescribable the emotions that cross your brain. Proud to finish such a demanding venue, realizing the crowd is responding to the accomplishments and dreams of the triathletes as they cross the line. So so many thoughts, wondering how my teammates did, what they were thinking when they crossed, all the training we did together as a team.  My god how could I not sign up for another year of this. Then the line, ONE finger raised to the sky in honor of all my ONE teammates and there accomplishments through out the year.

I am so proud to call my self a ONE Multisport triathlete.  I would not have been able to reach the goals that I have set for myself if it wasn't for ONE.  John and Cindi Dean, you will never truly know all the people that you have touched by starting and carrying this club to where we are today. I have been blessed to have so many friends as a result of ONE Multisport.  And know this my friends, ONE is a club of some Bad Ass triathletes.  Proven again by the winning of the Red Rock triathlon points championship. You tread on ONE u tread on all of us.  That's how we roll!!  From snow angels, to racing in Alaska, Europe, Canada, Mexico and to racing a freaking marathon in Antarctica.  ONE is across the globe and really, how cool is that.  John and Cindi coined it...ONE LOVE...and i am all about that.

Lastly,  I want to thank my number ONE support group, TEAM KELLER, led by my MyBella, love of my life and my future Ironman guy Kiel and of course his Hannah.  So now its on to 2013!!  Lordy knows what the hell is in store for next year....

THE COUNTDOWN

So here we are, Ironman Arizona race week and the excitement is starting to build.  I prepared myself for this all year so I think it is time to get this party rolling. Race week is always exciting as there is activities most everyday.  For me, I like being busy with lots to do to help take my mind off the task at hand.  Sunday will be a very long day, somewhere close to 16 hours.  The winner will be done in 8 something but while he and she are resting I will be on the course grinding away toward the finish.  One of the hardest parts is mentally telling your self that most everyone will be done when you finish. But that's what make this race so special and to have one in our back yard is simply fantastic. For my friends that aren't triathletes, think of it as working a double shift 7am-11pm, while eating on the go.  I will burn between 400-600 calories per hour depending on the work load or roughly 10,000 calories on Sunday for the 140.6 miles.  The swim will be 2.4 miles in water temps of 62-65 degrees and thats cold.  2800 people will all start the swim together creating a calm lake into a washer machine of water. Then we will jump on a bike and ride up and down the Bee Line Hwy foe 112 miles for over 6 hours and this is where i will have my breakfast lunch and dinner in all types of weather, maybe sunny, rainy, windy, hail, cold, heat whatever. Now between 7-8.5 hours has gone by and you are tired after a long day except you have one minor thing to take care of, running a marathon, 26.2 miles.  And for this we have paid 700 bucks!  And everyone including myself always asks the question, WHY?  Everyone is different, each with there own personal goals but the ONE constant value that triathletes have is the will to push themselves to their own personal limits, both mentally and physically. And what to you get for this, memories that last forever, friendships, personal satisfaction, and all the while knowing that only a select few of people will ever experience the euphoria of completing an Ironman.  That's me and that's why at 59 I still race.  Once an elite and now a finisher with a boat load of stories, grateful for all those who share in the Ironman experience and helped me along the way. For me sharing the experience with others I know makes each race a special one. So here we are 6 days out and we are all waiting till the cannon goes, BOOM and the journey begins.

Ive been asked numerous times how do you feel leading up to a race? OK here goes... Excited, nervous, anxious, calmness, outgoing, happy, scared, focused, scattered, withdrawn, laughable, hot, cold, panicky, motivated, driven, kicked back, relaxed, matter of fact, detailed, analytical, apologetic, chill, euphoric, smiling, grinding, digging deep, push through mental clutter, eye on the prize, never ever giving up, finishing, and those freaking words..."...you are an Ironman."   That's how I feel!!!

whats in store this week:
DIPT strentgh training, Race Plan update, PRE Race strategy meeting, a run , a ride, a swim. ONE Multisport get together, ONE gear party, Tribe party, Mike Reilly dinner at IMAZ, and a race.  so its a busy week getting ready, sorting out your equipment, what to wear to the party, nutrition, organizing, planning and executing!

Lastly I want to thank everyone who made this year's  IMAZ so special...ONE Multisport all of you, my training partners new and old, all my friends, DIPT for keeping me healthy, my son and my darling wife ...MYBELLA for which none of this would be possible..  thank you all from the bottom of my heart...TRI TO LIVE ..LIVE TO TRI....P

IRONMAN BUILDUP:
 The buildup for IRONMAN ARIZONA 2012 is now in full swing.  August and September have had ups and downs with health issues but all in all I'm pretty close to schedule.  My expectations are similar to last year, Do the best that u can on Race Day, and Never Quit.  I do have some projections based on times but once again Race Day will dictate if any of those plans are for real. so what would a great day be for me....something in the 14 hour range, a good day 15 hours and and acceptable day, Finishing.  It boils down that easy for me.  It's too easy to put internal pressure on yourself with unattainable goals so I tend to go by feel on race day knowing there will be ups and down during the race.  For me the race is mostly mental however last year's feet issues combined physical and mental drama.  Hopefully more running on the course, better nutrition (less salt) plan and overall increased fitness level will get me through this hellish day.

So what am i expecting as for times?  Pie in the sky, here ya go:  swim 1:25 w HR in 120's, T1 8-10min, bike 6:15-6:30 w HR -135, T2 8-10min, run 6:00= 14 something.  All this is reasonable but experience tells me that there WILL be issues somewhere on the course.  for me i have to have a self sustained plan for 15 hours. Last year i had a medical issue and didn't have my kit with me until the run transition area, this year I'm carrying it with me on the run --Take no chances--.  Nutrition wise, I switched to CLIFF bar and they seem to be working well.   I also use the Preform which will be on the course.

My To Do List prior to the RACE:
1. Three 7 hour workouts bike&runs. One done two to go
2. Friday Barlett swims to acclimate to water temp changes and 2.4 distance
3. Three or four hundred mile rides. One done
4. Four or more runs at 13 plus, no matter what the pace
5. Sleep more...yep
6. Mental training,  which includes remove ear phone on long rides, focus- relax- have fun
7. Dial in nutrition during long workouts
8. Update my RACE PLAN   this is one of the critical pieces to a successful race.
9. Eat my vegtables!!!!
10. have a beer when i want, this is still fun right!

Tomorrow brings my second 7 hour day and next week i plan to use SOMA 1/2 ironman as a big day, slow and easy as i will have a medium training week in there as well.  Recovery week after SOMA, followed by some long rides rest days and long runs.  Taper last 10 days...and then RACE week
and just a quick note on race week...enjoy it all, go to the dinner and listen to Reilly ands check out 2000-3000 athletes at dinner.  bring a coat, its chilly down on the water at night.  Go to all the functions, happy hours and special parties to see the athletes.  they are all friendly folks so go enjoy and take your mind off race morning when u realize u dont have time to get into the water at the dock and you have climb the wall and jump into 65 degree water!  your first deviation from your race plan

Vineman Triathlon Race Report

So how was the buildup for Vineman and how did I fare. Training and rehabbing went well for June and July, although I didnt have full run legs i was ready to race.  My July sessions were good with long rides and LSD runs making up the bulk of training.  I did taper for a couple weeks which was extremely helpful as that assisted in mitigating my piriformis issues.  The build up to Vineman was fantastic and I looked forward to finishing the California swing races this year.  Vineman was my 5th triathlon this year and I have 5 planned to go. So here is how it went.

Rented a SUV for the drive over to Healdsburg, CA.  We took the long route going over to Ventura and up the PCH1 through Santa barbara and up to Pismo Beach, San Luis Obispo.  It was a wonderful drive with MyBella, Stormie and Gandie in on the road trip.  We had a loaded Chev Traverse, with bikes of Carlos and Sue also making the journey.  Day 2 we continued up the PCH 1 through Big Sur and Carmel.  Spectacular coastline and cold!  We ended up at the Golden gate bridge at the begiinning of rush hour so the drive up to Healdsburg was slow on the 101.  No worries as we got to the cottage by 5 VBRO rental home 1800 sq for 200.00 per night  = deal.  Dinner at the HBG and we were set.  Day 3, bike ride on the course to check it out.  Hilly and technical 1st half and then it straightened out somewhat.  The last leg went thru Chalk Hill and up two big hills, not long but steep.  Doable for sure.  The run course never saw flat ground.  We went to the finish line and T2 to see the layout and it looked great already decked out. Then it was off to Cass's mom and Dads place in Santa Rosa for dinner.  They had a very charming home with awesome woodwork.  Fantastic meal with everyONE including VWAR (Stephan). Unexpected as he got crashed by the the naked crazy guy at shea and 92 nd st a couple weeks before. I had stopped in the expo on the way and was the 1st customer to buy my goodies, hat visor jacket etc..lol.
Day 4 we were up early and down to Guerneville early for a swim, 800m to check it out.  I was sorted of worried as the water seemed warm but they found a cold spot so we would be wearing wet suits, hurray as I so didnt want to race in only my race kit...
RACE DAY:
415 am  up and atom.  breakfast  and coffee, organize my race plan and hit the road.  We drove the race course through the fog to get to the start line about a 17 mile drive.  The course looked awesome in the vineyards before daybreak.  We got to the parking area in town, no problems and walked down to the river.  As usual JTD and Cindi were alrady there in a great spot.  Carla hung out while i dropped my bike and gear to get ready. 
RACE TIME:
7:26 am and the 55-59 ers were off. Damn, right off the bat there were good swimmers.  I got in a swim train and followed a couple guys right to the turnaround.  note several times my fingers scrapped the bottom of the river as it was that shallow in places.  On the turn I passed a bunch who decided to rest thru the turn.  Heading down stream i passed several of my cap colors and some of different colors.  nice! a good swim.  Out of the water i went past my bike and had to back track, it was crowded with stuff flying everywhere from my group..I was a little slow on transition but i wanted to make sure I drank, and got my socks on correct, no blisters today please.  As i headed out of T1 i saw MyBella and said hello and sent my bag flying into the crowd, well maybe a little into the crowd...lol  On my bike at the top of the hill and away i went.  As I passed the Korbel winery I thought out Carla stopping for me there on friday, ha end of the ride that day.  I got pass the trickey part at the brideg and went at the hills pretty good.  About 8 miles in i check my HR and realized that 19 mph was not going to work if i want to run, so i eased up and got my HR at 130-135.   I parked it there for most of the ride which worked out to 17.1 mph.  There were numerous hills and if u were aMTB rider it would have been perfect.  That type of course on a road.  Down Mill Creek Rd we went until we got back to Healdsburg.  Nutrition and flatter roads from there on Dry Creek. Once we got to Chalk Hill rd the roads got winedy but not horrible. I was finally able to see some of the wine country when i ate my second snack.  Back at it to the big hill.  Ouch, steep,  similar to, Palasdaes going south in Fountain Hills, so 7-8 mph up and screaming twisty turny downhill.  32-35 mph!  The last 10 miles were finally in Aero as the road was gently downhill and speeds picked up.  Surprisingly I felt good here and thought i may have a decent race time.  I started calulating my run from where i was and thought, OK this might be a good day...just a thought though and reality was about to hit.  Got to transition, in the chaos and hit the road.  Mile 1-3 not too bad, minor hills but they never stopped and the temps and sun were out now.  Dowse with cups of water at every aid station, drank the elecrolytes and water and seemed fine till mile 5-6.  Wheels about to come off as a long hill not terrilby steep seemed to zap all my energy and just like that I was walking, damn!!  I loaded up at the aid station as i thought i might be under nurished but that didnt help and niehter did the hills.  We got to the LeCrema winery and onto dirt..Hilly and slow.  Got to the turnaround and had to walk some more.  Back up the hill from which I came.  more walking ...heading back into town and my quads were now talking to me as were my hips.  The last four were walk and run the rest of the way.  Not the way I envisioned this race but the way it was.  Just before the finish line I saw MyBella and stopped to give her a big KISS, then onto the finish line.  And just like that Vineman was over and done.
MY TAKEAWAYS:
I thoroughly enjoyed this race and the comradre amongest my ONE mates...Keep working hard as better race results will come....less quantity...more quality, something i started in January....stay the course thru the ups and down of racing....race expectations are not always the real world...work on staying healthy...Improve fitness in all aspects of triathlon including, swim bike, run, core, nutrition and stretching.  Have fun racing and in training....follow the training plans...be adaptable to change...Train with my ONE mates when possible and lastly more REST DAYS, my biggest downfall im sure...
THE GOALS:
Mountain Man oly tri in August, Nathan's Sprint in Sept, Urban Dirt sprint, SOMA 1/2 Ironman, Javalina 12 hour run at the Mcdowells and finally IMAZ.  Dang, thats a lot of racing but most of that will be big training days with minimum taper.
IMAZ Training starts now,  Week 1and I cant wait....

Next Up VINEMAN

Summer is upon us now and I am gearing up for VINEMAN 70.3.  Training has gone form base to more specific training goals and longer base rides.  Brick Wednesday at Rio Verde has been in play for the past four weeks. Ride one hour at Zone 3 then run 40 minutes at varying speeds.  Slow and and a little faster for me! But i will say this, progress is definitely being made.  Even on my long rides I had managed to get in a short brick runs except for Ashfork and Sycamore Creek rides.  The training has ramped up but on the flip side so has the nagging injuries.  I have been oh so careful but I had No idea of what I was in for with this PIRIFORMIS thing.  It is the most insidious nagging injury i have seen.  Fortunately I had met Robb at Desert Institute for Physical Therapy after Rio Salado triathlon and he got me in for treatments.  Kate and Mike to the rescue.  Ten sessions later and Im back to 90 %. I had a couple other back issues that they are working on but Im almost back at full speed.  Injuries are such a complicated situation to work through but rest, ice, therapy, and rest seemed to be what I have needed. Mission accomplished.  Now I have to incorporate there stretching techniques into my daily plan.  This was a no brainer!
May has brought the 10 Days of Torture, really 11, where I had 300 bike miles, 23 run miles and 4 swim miles.  It really ramped up training to get me ready for Vineman.  I have another 7 day cycle planned during the first week of July which will be race specific then 9 days of taper.  June is travel time and I have now been to Ashfork, Prescott and Flagstaff to train.  My weekly long rides are now between 80-90 miles and Im planning to say right there until August and the ramp up for IMAZ. there is no looking back now,  that's for sure.
There are 4 weeks to Vineman, and these next 2.5 are the decisive weeks to making this a good race.  I have solicited advice from everyONE and as usual, you guys are amazing.  I really have to say that since joining ONE Multisport I have grown so much as a triathlete. You never know when the correct tip will help out and they come all the time.  Frank Sole's tips on swimming at the meeting a couple months ago stuck like glue.  John Dean's comments about training with a little more intensity---gold,  and then all the positive reinforcement from all the ONE members.  These are things that are making me  a better triathlete. thank u, thank u thank u!!
So my schedule is pretty much set,vineman, mountain man oly, nathan sprint, urban dirt, soma 1/2 and imaz.  yikes thats a lot of races this year but i got to do my part for ONE and that Red Rock belt...So this weekend its off to Flagstaff or a weekend of training , hiking, chasing the dogs and hanging out with MyBella.  Saturday LONG ride on Lake Mary Rd, 70-80 followed by a run or swim.  Sunday shorter ride/longer run.  EveryONE is welcome to join us as we will set up base at Lake Mary park, food and drinks, and ice to train by will be at my truck

The April Race scene

Three triathlons in less than forty days!  That is a lot of racing for me but April is the AZ race season.  Oceanside started us off on March 31 then two weeks later came Marquee triathlon here in Tempe.  i really like this race and especially the way in which it is hosted by Red Rock.  It is part of the club challenge so this race is almost a mandatory gig.  Although it was only two weeks out from Oceanside i had thoughts of doing the half until the day before the race.  Hmm race legs not fully recovered from Cali, so I stepped down to the Olympic distance.  My time for Marquee reflected the fatigue that was still in my legs from the Oceanside.  Another reality that at 58 it takes three weeks to recover from a 1/2 Tri.  No worries and No whinning!
MARQUEE:
Get to the joint early and there is Orange/Black/silver everywhere!  ONE is all across the yard.  In every row there were ONE triathletes.  An OMEN as many ONE AG awards.  getting ready to swim I am standing right in front of Dan Cadrial who is singing the National Anthem.  ONE even sings...lol
In we go for the swim, bumping and kicking all around the track.  Out of the water, i am stripped by ONE volunteers, yea!  I run to the Solar Storm and head out on the bike.  My pace plan was 18.5 miles per hour. Because of the IMAZ bike course i'm was pretty sure what my time would be and so it was.  Off to the run.  I am a turtle!  I'm running but not making progress.  The 6.2 drags by and then I finish   Not a great time but not horrible.  Definitely more run work required. 
Post Race:  felt ok, but made a decision to get faster on the run.  I knew at that point i was gonna need some help.  finishing versus racing yourself to get faster, a definite dilemma! So Ive opted for getting faster and getting some help! I just have to keep reminding myself to stay within my self and avoid major injury at all costs.  Finishing these major races is paramount to getting injured and laid up for several months
RIO SALADO:
Heat index is up, and I step this race down to Sprint.  Again ONE Multisport is all over the place.  I have decided to go hard in this race, a gut check..All the training and racing has now caught up and I have attained the new fitness level prize. Lets do this.  The swim is wetsuit legal and  I was solid in Zone 2.  Onto the bike and time to roll 19.5 mph for this distance.  Im rolling the bike pretty darn good on this day and pass hundreds of people. NICE..T2 into transition and off on the run,  hmmm Im running faster than I have in a long time.  I am on the limit at 145-155 HR for most of the race and  I was trying to save something for the end.  Several of the ONE folks pass me but its all good as Im still way ahead of schedule and and rolling good.  As we cross the bridge I find the extra mini gear and run the last 1/2 mile in a pretty good clip.  My times were solid all the way thru the race. 
Several cool things about this race. happened.  I went out in the first wave which put me back n transition  T1 when the main filed was still out on the water.  When I came back from the bike, most of the bikes were gone and still there. coming back to T2 and the racks were empty...loved this as it gave me great incentive to press on.  Next, I met my new guru DIPT specialist and owner Robb Blackaby.  A massage from him told the tale of the problems I have been having on the run.  From A-Z i have flexibility troubles along with Arthritis and poor bio mechanics.  I make a appointment after the race and now Im there twice a week.  He has a fantastic team that is getting me healthy and flexible.  Ive been playing sports, cops and robbers, running, riding and swimming for 50 years, so I realize Im a mess internally.  Now if he can figure this out I might just have a decent Vineman triathlon. Im super excited to have DIPT on my team as well as ONE Multisport.  Next up:  Ramp up the training for Vineman. Next week I have 9 days off work to gett me kick started toward the Napa Valley.  Flagstaff and Prescott Valley here I come.

IRONMAN CALIFORNIA 70.3

Ironman California is done and what a race.  Although i wasn't near what i thought I would be time wise, it was by far the most difficult race I have had to do in a long long time. For me every race completed is a win, as you never know when your last race will be, so I savor them all.  The comradeship of my ONE tri mates really helped make this race go as smoothly as possible. I didn't have any anxieties about the water temp, waves, wind, mist, big climbs, rain and roller coaster run course at all  and just dealt with them one at a time. As predicted the course was tuff and fair, and yep I'm going back next year.
RACE MORNING:
Craig Thorpe, Cindy Blair and I arrive early in the darkened misty T-1 area to drop our bikes and prepare for battle.  I see many ONE athletes there, its just like going to Barlett with 3000 of your closet friends. As I'm standing in my wave group waiting to jump in and get started the announcer calls out Andy Potts coming out of the water.  Its only been 22 minutes since the freakin race started and hes out of the water and no one else is near him.  A minute or so the other top ranked pros come blazing out of the water but Andy was on his bike and gone....damn  he is fast...Now my wave is in the water and we are ready to go.  My new TYR googles, i  bought for 10.00 the day before have the bright lens..nice i can see in the mist..Only for a while as we made the bend in the harbor the swells started to pick up.  i picked out a tall lanky age group partner and followed his bubbles the whole way around the track.  As I got out of the water, I actually felt really good and thought maybe i got something for the bike.
 The first few miles on the bike were somewhat treacherous as the roads are old and bumpy from all the heavy military vehicles on them...Tank ruts...hadnt seen them in a while.  I was rolling along and few ONE elites past me which actually gave me extra encouragement...still all was good,  18 mph and staying in Z 2-3..135 HR...Mile 25 arrived and I remember JTD's photo that said "My day starts here"  It was just a short climb but the flavor was set for the next 25 miles...rolling thru the base and seeing all the young MP's brought back a lot of memories when I was a young buck Army MP.   And then the monster loomed...holy shit the bikes looked like an ant army going up.  At the bottom I was glad I had Airpark swapped out my 24 gear for a 26.  Up we go, as steep as Golden Eagle and longer..HR going up 156, yikes...first hill done and two big ones to go.  As I went up the next hills I just found a training rhythm and forgot about trying to blast up the climbs. HAHA Like I really could. My legs weren't barking at me but I knew I was going to pay the piper on the run.  I tried to minimize damage and might have until the last 12 miles which were all into the headwind.   I dug deep there and past close to 100 people, not bad I thought...
When we got back to Oceanside i saw my time on the bike was 3:20, wow so much for any record setting day for me.  Since coming back to triathlon, running has been the hardest part as i have beat the daily lights out of my legs and hips for so many years, but I have always felt that you have to play the hand that is dealt ya and NO Whining is required.  Besides everyone out there has there own issues to deal with. So off I went on the run.  Though not fast I steadily made my way around the Strand, up and down the little biter hills until this last section to home.  Wow, still thousands of people watching and I'm thinking,  Are you kidding me!  Seven plus hours later I'm done and just as excited as when I started.  At the finish line, I waited for Todd to finish as he had some mechanical issues on the bike.  He wasn't far behind and I was sure that he would want to see some ONE support and have a photo op at the finish line.  We are the finishers in our club and enjoy every second of the pre-race, race and post race festivities.
Looking back on this race, I can easily see the steady progress I have been making.  Although my times didnt reflect the fitness level increase I'm sure it will in time.  I have Vineman and IMAZ yet to do,  to  go along with a host of local tri's through the season.  I am encouraged each weekend that I'm out training,  as I see so many ONE athletes and there families doing the same thing.  This is what I love about ONE Multisport.  We have so many talented triathletes that offer all kinds of help, tips and support it no wonder we are such a fast growing and cohesive club. To me it  really helps others who may have doubts, can I do this?  Yep,  you can, just look around and see your teammates working thru the obstacles that are presented to them each day. Well that the rap on this report.  Marquee Triathlon is looming large.  It looks to be a cool crisp morning for a race.  We do live in AZ, dont we!

It's March 3, 2012 and I'm waiting for the temperature to rise as it is freezing A$$ cold.  The windup for IMCalifornia is approaching and the training intensity is increasing.  Doing the intervals and hill repeats have had a major change to my fitness level.  There is a marked difference between my IMAZ fitness and where I am today.  Only time will tell.

Lately,  two big changes to training have occurred.  1--Climbing, hiking and running Thompson Peak at 3921 feet.  A ten mile round trip with 25-35 % grades is helping my legs bigtime.  This week will be week 4 and I will add a wrinkle and go over the top of the McDowells from Golden Eagle to DCRanch via the Bell trail pass. Stand by for exact distance but i'm guessing 9-12 miles.   2--climbing Golden Eagle on the bike @ 18% grade.  It is a beast of a climb and I can barely get up as my heart rate is on the limit. Im hoping by race day however that i can at least climb with feeling blurry.  If not i will have to stop to recover at Cali. 

Next week starts my first race this season with the Desert Duathon, followed by the Mcdowell TT.  i hope these races will give me a sense of where Im at on race day at the end of the month. Several more 50-60 mile rides should sharpen up the legs with the brick workouts. well it is saturday and Im buring daylight so it is time to Saddle UP!