IMAZ

Well, it's been over a week post Ironman Arizona, and it sucks just as much now as it did the day after.

I swam ok, 55:0x, and had a good transition.  Onto the bike, and I was feeling pretty good.  Good legs, riding w/ another pro and near goal race wattage.  But then I got greedy.  With 70 Pro men, it's hard to stay controlled, and not "go for it"....I rode the middle section of the 3 loop bike course way too fast, for the fitness/level I was at.  And I paid pretty big for it.  I was really fading on that 3rd loop, including getting passed by the guys I had dropped earlier in the ride.

It's a tough balance between focusing on your best possible race, and realizing that "yes, it is a race, and it's my job to be as close to the front as I can"... The bad patches that are a part of Ironman....in previous races, I've managed, dealt with them.  Maybe the pace lagged, maybe I sat up a bit, but I got through them.  This race, I attacked the bad patches.  When things would get tough, the legs would burn, I'd downshift and just ride harder.  That seems great in theory, but I don't think it did my run any favors.

Additionally, I was expecting a cool, overcast day, based on the previous days, and the weather report for Sunday.  While it wasn't extraordinarily hot or windy for AZ, it was clear, sunny, and stale, and I was definitely feeling a dry mouth, and some early cramping I hoped would subside.

Off the bike 4:38 (24.1mph), and when I saw the overall race clock at 5:35, I figured there was no way I wasn't going to go 8:30 and take that next jump in Ironman racing.  I was so confident in my run, so sure I was going to run well, it didn't even occur to me that I could really mess up my race on the bike.  I had run so well in training, and was so sure that I would run fast, I think I was overconfident.

Confidence in yourself is good, but sometimes it tips into the way of thinking more about the outcome, and less about the process.  I ignored signs that maybe I needed to relax, focus on nutrition, etc... instead I was just 100% focused on that time/placing goal.

That attitude came into play on the run as well.  Like I said, I was so confident in the run, even though I was feeling some cramps, and some weak legs, I just assumed they'd come around. So when the pace was over 7:00 miles, I was kinda freaked.  Instead of just going with it, and hoping they'd come around, I forced the pace down to what my goal pace was.  Now that's not really flying for me, esp, early in the run, but I was running as hard as I could. And after 3 or 4 more miles, my body just had enough. A pretty sharp pain in my right calf was causing me to limp, and then cramping to both quads, and I couldn't even walk.  It was pretty ridiculous, though I tried multiple times to keep going, I was just done.

So that's how the season ends. It's extremely disappointing.  I had a solid season, and was reminded of that.  But it's tough to end on a sour note.  I guess the big advantage is I am extremely motivated for the winter, to improve, and come back stronger, fitter, and faster than ever.

Big thanks for all the support I received this race and this season and going forward.  My sponsors,  Blue Seventy, Rolf Prima, ClubSport Oregon, Oakley, Craft-USA,  Sci-Con bags, Quietly Fierce Media, and of course my team at Athletes Lounge.  I appreciate the support so much, and look forward to continuing to support you guys, hopefully as much as you support me.

My coach Cliff English, my nutrition/body comp guru Jesse Kropelnicki, and my training partner/wattage and pace analyst, Chris Bagg.  You guys really helped so much this year, teaching me things I should have probably figured out by now.  I appreciate the help.

To my great homestays Steve and Brandon, you guys are great, and it made the whole weekend so easy and enjoyable with all your support.

My family, my boys,  my wife Sarah who is doing her 1st Marathon this January, now it's time for her to be the athlete.  Thank you so much for your love and support, and alllowing me to keep trying to figure this crazy sport out.

That's it for now, I'll take a little down time, then right back into training for next season.  Race schedule still a little up in the air, but I love this distance, and can't wait to race again.

"Maturity is a big part of success in fighting, because it means you understand the game-that losing is part of the game.  It doesn't mean to let yourself get conquered, but to know that you can win again, at the right time you can be great. The key to doing well in competition is to accept"  -Ricardo Liborio

Cedar Point- 9th OA, 8:52:16

 "He congratulates me and we talk about the match over a beer.  He says he hates that kind of heat and humidity. I tell him I love it. He says they have to do something about the planes flying overhead during a match.  I tell him I love those planes."   -Brad Gilbert

   I've been reading a few books by Brad Gilbert, and this quote from Winning Ugly really spoke to me. How you approach what can be seen as a negative; headwinds, heat, rough roads, a bad start...It makes a huge difference in these long races if you can see it as an advantage.  What really is interesting to me about Gilbert, a workhorse, a thinker, a grinder, who made a long and successful career in tennis, was that he became an athlete like that. It wasn't his natural predisposition.  It didn't define his early game.  He committed himself to becoming that athlete.

  After Coeur d'Alene,  I figured I'd get back to racing fairly soon.  Planned to race about 3 races then Rev 3 Cedar Point.  Well, an incredibly stiff neck stretched out to about 3 1/2 weeks, before I figured out something was actually wrong with me, and began getting treatment from the guru, Dr. Chris Ramsey.  Got better soon after, but minus a bike/run at Rolf Prima's Tri at the Grove (that actually went really well), I was going into Cedar Point with no racing between iron distance races.  Not ideal, but the prep had gone well, and I felt confident.

    You have to be honest with yourself.  You have to decide if you're working your way up the ladder, or if something's wrong.  Well, something was wrong with the way I was approaching my bike.  The workouts were designed well by my coach, Cliff, but I wasn't putting enough thought into really executing the wattage and the workouts perfectly.  Cliff didn't make drastic changes to the program.  I made drastic changes to how I approached those workouts. My goal was to improve my focus on my bike, and still keep the run focus the same.  Probably need to rethink my mental swim focus now.

    Pretty tired after the (almost) cross-country flight, and overslept through the Friday practice swim.  With no pools in the area, I figured Saturday's practice swim would work.  Except it was cancelled because of bad weather.  So I was going 3 days without swimming leading into the race.  Still, I had been swimming better in training, so I figured I'd be fine.

    Like I said before, I was confident, and started the swim in great position, except that position where I got dropped like a stone about 400 meters in.  Stuck swimming solo for most of the 2 lap swim, I must have gotten off course, added a bouy or something, because when I got out of the water, I was WAY slower than I've ever been, and quite I few athletes I never saw pass me were up the road on the bike.  Frustrating, but it is a very long day, and I wasn't ready to throw in the towel.

    Heading out to the ride, I had a very specific pacing plan.  But with the slow swim, wind in my face, and riding solo, I saw the writing on the wall.  Another finish farther back than I'd like, out of the money and over 9hrs.  I didn't have great legs, but I was feeling "game"...up for a challenge.  I had a feeling that I could ride hard, above threshold, and still manage the day.  So I just put my head down, and rode hard, ignored the plan for the 1st hr, and got up a little bit.  Passed some guys, and felt a bit better about my position in the race, and the pace I was holding.

    Had a tough patch around 60 miles, my hip was super tight, and my power was dropping pretty quickly.  So I made an interesting decision.  I got off and stretched it out.  In the past, I'm sure I would have figured that was it for me, I blew it.  But after I stretched it, took another quick bathroom break, I got back on my bike, and got back on pace.  4:4x ride, pretty much totally solo, but not terrible.

    Into transition, I felt pretty decent, you know, besides the whole riding 180k thing.  My pace was hot, and had to control myself as the Garmin pace had me in the high 6:20's.  But I didn't slow it down past 6:30 flat.  I also made sure I was getting in calories and fluids according to plan.  Am I ready yet to run 6:30 pace for the Ironman marathon?  No, but like the bike, I had a feeling I was capable of going out hot, moving up some spots, and then holding on for dear life.  Would it hurt?  Sure, but the 2nd half of the marathon hurts anyway, so why not bank some fast miles while I can?  I ran the 1st 1/2 of the marathon in 1:25.  Had some rough patches in there, but had a nice battle with Zach Ruble, chasing him for pretty much the whole run. I ran 3:01, with 26.65 miles on my Garmin.  He held me off by less than 2 minutes, but it was fun, "racing" an Ironman.

    8:52:16.  9th Overall, and some money for the effort.  It was a good day, I was happy with how I held together, and fought for the best result I had in me on the day.  Still, I have a lot of confidence that I had a better race in me that day, as well as room to improve in the future.  Victor Zyemtsev won this race and  Ironman Coeur d'Alene, and I significantly reduced my gap to him this time.  It's a gap I can work from.

    Again, I was just thankful to be able to be healthy and competing. Thanks to everyone who supports me, allows me to see these improvements that keep me working.  My unbelievably supportive family, my boys watched the live feed waiting for me to come in... all the texts, emails, phone calls after the race from friends.  It means so much to have your support.  To the whole crew at Athletes Lounge, thanks for doing such a great job and allowing me to train and race like this. To my sponsors, Blue Seventy, Rolf Prima, Rudy Project, Garmin, Quietly Fierce Media, Ameriprise.... It's been great having a real relationship with you guys.  I do my best to represent you guys well, and I'll continue to do what I can to repay your support.  Big thanks to my coach Cliff English, who continues to push me and oversees the whole plan. To Jesse Kropelnicki who helped me be 6 lbs lighter than CDA, as well as having an excellent (and repeatable) nutrition plan.  Also a big thanks to Chris Bagg, who in addition to being a great training partner, has also been a huge help in dialing in my power plan in training and racing.

   Also, special thanks to the crew at Rev 3.  It was a great event, and I met a ton of cool people.  I was hanging out that night at the finish line, talking, laughing, trading t-shirts (pics soon), it was just a blast.  I'm definitely planning to race there again next season.  You guys do a great job, and the people participating were some of the coolest and most likeable people I've hung out with at a race.  Thanks for making it a great weekend.

  I'll post the rest of the race season plans soon.  Right now I'm enjoying the downtime with my whole family, and really looking forward to the pain in my legs subsiding.

    Thanks for reading

2 Race Reports, 1 Race

   I had written my race report in my head on the 2nd lap of the bike of Ironman Coeur d'Alene this weekend.  It went...

 "Humiliated.  Not sure why I even showed up. Nothing really more to say."

   I figured it would be short and sweet and would get the message across pretty well.  I had some questions about my swim and bike going into the race, and all those concerns seem to have manifested themselves in near-worst case scenario. Anyone who had seen or talked to me the week leading into the race, knew I was pretty sick.  Actually, up to Saturday, I wasn't even sure if I would race.  But I was definitely better on Sunday, and didn't really notice any of the issues  (coughing, sneezing, sore throat) I had the week prior.  If I thought I would do any serious damage, I would pull the plug, but that never happened, so I was good to go.

 I started the swim pretty smoothly, and settled into a small pack very early.  "great, this will work" I thought.  Then I realized that maybe I was moving a little easier than I should have.  The pace wasn't terrible, but I probably should have fought a bit more earlier and tried to be up with the next group.  Still, it's an Ironman, and getting out pretty relaxed and unscathed isn't necessarily a bad thing.  I got out strong, onto the bike relatively efficiently, and started riding with Lewis Elliot, a very fast cyclist.

   Felt pretty good pacing off of him early, and started to catch a few guys. Then came the 1st climb.  Not a huge one, but right away, I popped off.  Not to be careful and pace myself to a perfectly executed ride, but just because I couldn't.  Still, on the flats back into town and towards the out-and-back section of hwy 95, I was holding a decent pace.  Then the hills.  Mostly uphill all the way out, I just went further and further back.  Passed, passed, passed some more.  I tried to go every time, and I just was completely flat.

   That's when the frustration set in.  I knew I wasn't riding like a professional should.  And I didn't.  No excuses.  I just need to get better. I've had confidence in my bike, I know I can, but I haven't ridden well all year.  And everything negative took center stage.  I kept saying, the whole last 50-60 miles of the bike, that I'd just find a quiet place to dip out, maybe even just ride back to my hotel room, and turn in my chip later.  But I just didn't.  And I thought about all the other people out there, and how hard a day it was for everyone.  And I thanked God for just allowing me to even be out there, to be healthy and lucky enough to even toe the line.

    I can't say that there was every really a specific turning point, a time when I decided to suck it up and really get positive, change my mindset.  But I did keep going, at the best pace I could sustain.  I tried to kick it up to what watts I had planned to ride, but it wouldn't hold. But I stayed with it, and continued to follow my nutrition plan.

    And then I got into transition 2.  I definitely wasn't in a hurry.  And didn't really even know why I was putting on my running shoes.  But I did, and started running out of town.  I took a long break at the 1st port-a-potty, and spent WAY too long in there (a pretty uncomfortable situation from the ride, no details needed), but I stopped my Garmin 910xt so I could at least see the pace I was currently running. And when I came out, I was running pretty well.  Averaging 6:40 pace, I remembered what Jasper Blake, my Ironman hero, told me.  "In an Ironman marathon, take your faster miles when you can. You almost always slow down at the end, so take them as they come."  I kept running, kept taking in nutrition, ice to cool down, etc...And the pace didn't really fall off.  Then I passed a few guys walking, then some more.  I got tons of encouragement on the course. Ann Ciaverella, Denny Burnett, Amy VT, Garren, Angela, etc...  I heard you all, even if I couldn't respond at the time.  I figured if I even looked away, smiled, broke concentration for a second, it would be over.  So I just kept running.  Yes, the pace dropped a bit at the end, but I went for it.  I ran 3:05, but  2:58 minus the stops (which I know count, but it helped to know the actual "running" pace).  9:23, on a pretty "slow" course and day, and top 10.

    I've gotten tons of support from friends and family for the race.  Cliff English, my coach, and Jesse Kropelnicki, my nutritionist, were very proud of how I held together and ran.  And I'm grateful that I can keep pursuing this, all the ups and downs, the learning curve involved in Ironman.  I guess it's a little bittersweet for me though, personally.  I think mentally, I'm really learning to take the day as it comes and give an honest effort regardless.  But I also think I could be much faster.  But this is a step, you know?  And I'm willing to take those steps.  Stay with it regardless of outside, or self-imposed expectations.

     Thanks you's again.  My family (Sarah, the boys, Mom, Dad, my sister Jesse)  So supportive an encouraging, they believe in me and it would be impossible to continue without them.  My Athletes Lounge family, who allows me to keep "chasing the dream", all the while making our shop what it's become.  I'm just thankful to be apart of our team.  My coach Cliff, who was there for me at the race and deals with trying to get the best out of me day to day.  Jesse, who had me at the race leaner than I've been in a very long time.  To my sponsors, Blue Seventy (who I had a great time hanging with at IMCDA), Rolf Prima (thanks Brian for being out there and supporting), Rudy Project (perfect glasses, and a light, fast, and comfortable aero lid), Garmin (for the 500 that showed me the lows, and the 910xt that showed me the highs), and Sean at Quietly Fierce, who's pretty much always the 1st to call, check in, ask me about my race; I greatly value the chance to work with all of you.   Additionally, thanks to Torhans, Compressport, and Powerbar for hooking me up with extremely valuable race day support.  Everything worked great and was very appreciated.

     Additionally, I have to say something about the race volunteers, and everyone I interacted with from Coeur d'Alene.  I seriously have never met a more supportive, outgoing, generous group of people.  I'm generally very impressed with the people I meet when I travel to race, but this was unique.  From the volunteers and crowd support on course, to how I was taken care of post race, to the staff at my hotel, the people at the restaurants where I ate, it was special.  The crowds coming into the finish were the best I've experienced that early in a race finish. And if any of you are reading, or you're considering visiting, I can't say enough good things about that community.  Seriously blown away, thanks again!

     Hanging out and enjoying some down time with my wife and 2 boys right now, but will add another post as soon as I discuss the 2nd half of the season with Cliff, and get the plan on paper.

     Chris

New Orleans 70.3

    Raced New Orleans 70.3 over the weekend.  As most of you know, the swim was cancelled, the bike was shortened, so it wasn't actually a 70.3, but close enough.  Considering the relatively small prize purse, the race was stacked, mostly b/c of a lack of additional pro races this weekend.  Terenzo Bozzone, T.J. Tolakson, Richie Cunningham, Tom Lowe, Michael Lovato, etc...as well as an equally impressive women's field, it was a very solid race.

thanks to Louisiana Running Company for the pics

The race started with a 2 mile run, and I got out well.  I was running in the top 5 for most, and though everyone surged at the end of the run, I was still on the back of the 1st group and right where I hoped I would be.  Not the fastest transition, but good enough, and started riding, trying to stay with the lead pack.  Similar to Oceanside, I just didn't have the legs early.  Surprising, as I hoped the 1st run may have helped that, but whatever.  Had many guys who got to the front (T.J, Damian, Damon, Evoe, Marsh etc...) all behind me starting the bike, and I needed to get with those guys, but just couldn't.  Again, ended up settling for a group that wasn't going fast enough, and while I did a lot of work later to try to catch up, I lost way too much time on a bike that was perfect for me (flat and windy).

A few of the guys who were riding with me got bike penalties, so I started the 13.1 mile run alone.  And that's how I stayed for most of it.  I thought I was running well, but looking at the Garmin, the pace was just slow.  I ran w/ almost a perfect heart rate progression, but it didn't translate to a good run.  Another race in the mid 20 placings, and I would say definitely a worse race than Oceanside.

I know that I have other commitments (Athletes Lounge, family, clinics, etc...).  But when you take a professional license, any excuses go out the window.  I just have to get better, step up to the level I've decided to race at.

The positives:

 I continued to keep "racing" and gave my best effort, even though it was not at all where I wanted/expected to be.  I hope that pays off eventually.

Another race experience, more to learn from.

Got to spend the weekend with my best friend Ryan, who I haven't seen in a long time.

I also saw a different side of New Orleans this trip, something I never really experienced growing up (or in college) when I lived in Louisiana.  I've never really gotten the attraction to the city, but I think I was only ever in the really "touristy" areas (bourbon street), or other, less attractive parts of town.  We ate at some great restaurants, saw some some really cool neighborhoods and areas that I didn't really know.  We went down to the Earth Day festival (which was mostly just N.O. funk, plus beer and food).  It was a cool vibe.  People dancing, just having a great time.  I finally "get" why people from New Orleans love it there.  If you only experience Canal St, the Riverwalk, and the French Quarter, you'll miss it.

The negatives:


I'm not where I want to be fitness wise.  I don't know if it's having other commitments, or lack of effort, or just simply needing a bit more time to get my legs under me, but I'm not competitive at all right now.

I see the improvements of those guys who I was generally competitive with, now winning or getting on the podium at these races.  I'm stagnant.  I'm just too far back.  I need to really step it up in all aspects.  I have great coaching, great training partners, an excellent nutrition coach, awesome sponsors, and great family support.  I have NO EXCUSES.  I love racing, I love training. I really love this sport, and know I can be successful at the professional level.  But I'm not there right now.  I'm learning how to tough it out on the bad days, and make the best of the race as it plays out.  But I don't want to be complacent with being off the back of the pro race, when I know I'm capable of being up there.  It's one thing to be completely out of contention, but when you're there, when you're on the bike w/ guys who make the podium, you have to step up or step down.

Oceanside 70.3

Race report from Oceanside 70.3, 3/31/12...Haven't updated the blog since IM Arizona, but with Twitter/Facebook/etc...Race reports seem like a good idea for blog posts, esp since I'll just link this through those other avenues. Anyway...

Oceanside 70.3 was my 1st race of this season, the 1st since Ironman Arizona. I didn't take a very long break after IM, but definitely approached the winter training conservatively. I think Cliff was careful not to overdue things too early, make it through the winter healthy and ready for a long season. That said, I went into our big camp in Tucson with Cliff, and had a very good camp. It definitely made me feel better about racing this early. In addition, Jesse Kropelnicki of QT2 systems, had me do some careful weight loss during this off season, trying to lose a little mass. It definitely seemed to work, as my weight is down from traditional early season, and some mass in my arms and chest seem to be smaller. That said, there's still weight to lose, and I could have gone into this race lighter than I was.

Never sure what to expect from the 1st race, which is generally a disaster each year, this was a more solid outing. Starting the swim far right, with only Andy Potts, Matt Reed, and myself, I had a great start and a chance to get into a rhythm without fighting it out with the rest of the guys. That said, as I moved into the pack, which I thought had thinned out, was still too crowded and hadn't broken up. I got in a pack that I really was trying to be ahead of, but at some point you just find a set of feet and ride it in. Pretty uneventful and tried to get into transition aggressively, something I didn't do great last year.

Solid, but not blazing transition, and then onto the bike. This was the big problem of the race, the 1st 10-15 minutes of the bike. I had 3 (or more) guys that made it into the main pack on the bike (Mcdonald, Thompson, Kilshaw) all with me at the beginning of the bike. And I just couldn't go. It's a feeling I've experienced before, and it's extremely frustrating. The legs just won't go. That said, it's something I can work on and improve. I just haven't been doing any quick swim to hard bike transitions, but it's time.

In the pro race, things like this completely change the race. I can put together a solid, decent effort, and do OK. but to get in the money, to really put yourself up there, you have to be w/the leaders.

A few other groups of guys went past, and I was pretty frustrated. With that, my bento-style nutrition was flopping around, and seriously messing up my riding. I had to soft pedal, sit up, pull off the velcro, and toss it. Not acceptable, I tried something I'm used to, but not on this bike. All wasting time. I got in with a few other riders, and tried to make the best of the situaton. Karl Bordine (strong cyclist) came by, and I went with him. Got dropped on the hilly section, and was later caught by my training partner Chris Bagg. We rode the rest of the ride together, and seemed to close in on a few guys coming into transition 2.

At this point, I was pretty frustrated, but thought that if I could put together a solid run, I could gain something from the day. Legs felt pretty off, and I didn't think I "had it", but looking at my Garmin, it had me averaging just under 6 min miles, so I knew it wasn't that bad. Got passed by Chris Bagg, but seemed to be able to match pace with him after that. Passed a few guys, ran 1:19, and finished 24th OA. Met the base requirements of being a male pro (not getting beat by any females or amateurs), but even with a big pro field (51 men)...that result is just not good enough.

It's early, the 1st race, etc...but I have a higher expectation level for myself, and I feel like a better result at this point was possible. But it is a race, it was an honest effort, and it's something to start from.

Support... I'm really appreciative of all the support I have, and I definitely owe it to you all to keep improving. My whole team at Athletes Lounge, having the comfort of being able to race and train like this, while they make this vision we had for our shop a reality. Sean at Quietly Fierce, who is unbelievably supportive and in my corner, thanks for all your hard work on a very busy weekend. Everyone at Blue Seventy, the wetsuit and race kit were great, and Mike got me a new pair of Nero goggles for the race (I lost mine en route). Brian, Brooke, Pete, the whole crew at Rolf. They sent me a set of 58's to use until my new race wheels are ready. They go out of their way to be helpful and supportive, and the wheels are great. Loved the helmet, glasses, and travel bag from Rudy Project, everything worked flawlessly. And thanks for the continued support from Justin and Scott at Ameriprise Financial.

Thanks for reading...