Category Archives: Triathlon and Health

IM Boulder Week 22 Wrap-Up – Down the Shore

Week 22 was the 2nd of two solid build weeks. At least it was supposed to be. The middle of the week a good blend of two-a-days mixing up some interval/tempo work with some easier Z2 workouts. I was feeling a little fatigued, but not too bad. Good enough to have some decent workouts with intensity.

A Team of horses at an Amish Farm on one of my weeknight rides. Thought it was a cool scene and worthy of a stop. Shot with a GoPro Hero 5 in HDR mode. Not too bad.

Topton, PA. Train restoration.
GoPro Hero 5

We were heading down to Cape May, NJ for the weekend, so I was looking forward to some different scenery for a 4+ hour bike ride. When we arrived on Friday it was quite windy out. I did a easy hour run up and down the streets of Villas, NJ. It is really flat, but the wind provided a little challenge in lieu of the hills.

On Saturday I headed up to the Pine Barrens around Belleplain State Park for my long ride of the week. The roads in this area are either really nice or really bad. The size of the shoulders on the roads make for awesome riding. Some of the roads though are bit in need of repair. The wind showed up again to provide some decent resistance. I stil think that flat courses are not as easy as people think. There is no resting or coasting here. You are just hammering the pedals for 4.5 hours straight! Anyway it was a nice ride.

 

Bayside – Villas, NJ

Sunday did not start off too well. We decided to skip going out for breakfast and I headed to the local Wawa to grab something. I made the mistake of getting this big-ass glazed coffee ring. This really put me down for the count. I decided to delay my long run until we got home since it was still really windy and I was kind of board with all the flat roads.

Congress Hall – Cape May, NJ

Unfortunately, I was still feeling crappy when I got home. I pushed myself out the door for my run, but I was struggling to hit 3 miles. I packed it in and decided give it another shot tomorrow. My legs were sore(yes from a flat 85 mile ride!) and my stomach was feeling really nauseated.

So my week ended up being only 12 hours instead of 16. Next week was supposed to be an easier week, so hopefully things will be turning around soon. I am starting wane in motivation here.

IM Boulder Week 21 Wrap-Up

Week 21 of training for Ironman Boulder 2017 is on the books. I can’t believe it is only 6 more weeks until race day. 5 months of training are behind me already. Although February was a bit of a wash, due to a pretty bad case of Bronchitis for a solid two weeks. March and April have been mostly trying to get back to where I need to be.

The early part of the week was spent mostly recovering from the St. Luke’s Half Marathon. My run on Wednesday was still feeling a little soreness in the legs. Thursday was a really good day. I had a great swim and was able to get out with some work mates for a really nice 2-hour ride.

My 2nd run of the week on Friday was ok. It was bit warm out(~85F) so that never works well for me. I took it easy and just kept things in zone 2.

My long bike ride on Saturday morning was great. I followed most of the old DCT ride route making my way up to Kempton, PA, down to Werley’s Corners and back again, totally just under 75 miles. Not super fast, but it was breezy and my watts indicated I was working harder what my speed indicated. It was warm Saturday, but the sun was behind the clouds most of the time so that helped.

I was also playing around with a GoPro too. ūüôā

I drank two bottles of Skratch Labs, one water only, one bottle of Hammer Perpetuem(3 scoops) with some Beet Elite powder. I also had an Amrita¬†Bar and a Honey Stinger Waffle for some solids. Oh yeah I also got some free, sample vegan crackers from the Rodale Institute while I stopped for a “natural break”, Phil Ligget would say.

I finished things off with a 20-minute brick run and broke in a new pair of Saucony Freedom ISO’s. More on those later.

Sunday was a bit cooler and overcast. Perfect for a long run. I was a bit leery about how the legs would feel after the long bike the day before, but things were feeling pretty good. I got in a little over 16 miles in about 2.5 hours. Things were getting a little stiff towards the end though and my IT band was tightening up. While stretching at a stop sign a guy stopped to make sure I was ok. That was cool! ūüôā

I also ran the entire run in my new Saucony’s. They did pretty well too. No brake-in required. ūüôā Not sure if they are marathon material though. They are soft and comfortable, but not quite as luxurious as the Hoka Cliftons. Of course, the Hoka’s would have covered my feet in blisters too and the Saucony’s didn’t.

One other note was that I got in two good core strength workouts in this week too. I have been slacking on that lately and I am starting to feel it. I am thinking that this was also why my workouts towards the end of the week were better.

All-in-all feeling good. Another pretty big training week this week and then a little rest the following week.

First Strides with the Stryd Running Power Meter

When I first heard that there were some companies coming out with power meters for running, I couldn’t wait. I love to be able to¬†objectively quantify my workouts. Knowing how this works for cycling, being able to add this to running would be a bonus. Then I thought about it a bit and realized it would probably be best to hold out a bit. The technology was new and Still evolving. Also, none of the training watches or software would pick it up anyway without some hacking involved.

I had played around a little bit with running power by using my Cyclops PowerCal Heart Rate Monitor which was kind of interesting. The problem was I had to run with my Garmin in biking mode all the time. Not something I really wanted to do since I would miss out on the other running-specific data. Then Garmin came out with the HRM-Runs’ running analytics which I thought was better data than just having power.

The Stryd Running Power Meter

The Stryd unit seemed to be the one that was getting the most attention and it had gone through a few iterations of its product already. It started out as a little widget that you clip on your shorts, then it turned into a heart rate strap and now it is a little foot pod. It finally seemed like they were stabilized a bit, so I decided to “pull-the-trigger” and order one. It took a few months to arrive.

I am glad I waited because the HR strap looks like it sticks out a bit and would look very strange bulging out of your shirt. One advantage of the HR strap one was that it measured power in 3 planes, vertical, horizontal and lateral, whereas the footpod¬†only measures the first two. I don’t think this is a big deal for me since I think I am a pretty efficient runner thanks to my Chirunning¬†practice.

I have had the Stryd footpod now for a few months now and feel I have some initial impressions of it. I say few months because I had to send it back to be replaced already since the tab where it clips to its back clip broke off. It doesn’t seem like there is much really to grab onto there. While it still held in place on my laces, I was a little leery it was going to fall off sometime. The folks at Stryd¬†quickly replaced the unit and got me back and running again. Pun intended.

Stryd Power Footpod broken 1

Stryd Power Footpod broken 1

Collecting the Data

I started reading Jim Vance’s “Running with Power” book while I was training with the unit. I had already read Vance’s previous book “Triathlon 2.0” which I really liked, but I felt the Running with Power book was not quite as good. Most of it was just a re-hashing of the other books’ concepts on Power for cycling. While there were a few new metrics, namely Efficiency Index or EI, that are different from cycling, I feel this book is a little premature at this point since the technology is still being figured out. Hopefully the “Running with Power 2.0” will be better.

One of the recommendations in¬†Vance’s book was to just start running with the power meter and start collecting data. For the next couple of¬†months, ¬†I just ran with it and checked in on the numbers post-mortem of my runs.

After finally collecting several months of data I decided it was now time to analyze it. Well despite the fact that Jim Vance’s book stressed how essential the Efficiency Index (EI) metric was, none of the training sites, except for SportTracks even implemented it! Not even Training Peaks or Stryd! This is even though they published blog posts(here and here¬†are just a couple examples) about Vances’ book and the metric itself. WTH? Also, SportTracks implemented only for individual activities so there was no way to track this metric over time.

Analyzing the Data

So what is a data geek to do? Start tracking it myself I guess. I started by downloading my workout summary data from Training Peaks and then crunching the numbers in my favorite analysis tool, Qlikview. Below is the running results for the current training season in regard to Efficiency Index(EI). The formula is V(M/min)/rPwr(watts).

Efficiency Index EI by Month

Efficiency Index Components by Month

As you can see in the first graph, my EI has dropped a bit from December to February and then pretty much leveled out from there. Is that good or bad? Pretty hard to tell without looking at the components of it. Personally, I think EI, by itself, is pretty meaningless.

February was pretty much a wash month for me. I was pretty sick for a solid 2 weeks of it and spent the next couple weeks getting back to normal again. Looking at my average velocity for each month it has been increasing steadily, which I would say is good. My power numbers have also gone up too. April increased significantly due to having a 4-mile and a half-marathon race in there. So if both the components are increasing, then I am getting faster and stronger I guess. This leaves EI pretty much staying the same. See what I mean by EI being meaningless by itself now?

One other variable is that my weight has dropped a bit during the training months.¬†I was surprised that this didn’t affect EI at all. I would think I would have gotten faster while using fewer watts and am not seeing that happening here either.

Looking my average heart rate versus the increase in speed and watts does show that hasn’t changed too much. This would indicate that despite those increases in output, my aerobic “engine” doesn’t appear to be increasing. So I guess I am getting more efficient.

Runner Effectiveness

Another running power metric has recently come onto the scene called Runner Effectiveness. This is outlined in a recent post by Steve Palladino on the Training Peaks Blog. This metric, while similar to Vance’s EI metric, uses Watts/kg in the denominator instead which brings the athletes weight into the mix. It also uses Meters/second for velocity in the numerator as opposed to Meters/minute in the EI metric.

Running Effectiveness = (m/s) / (w/kg)

Palladino shows how this metric can be calculated in Training Peaks’ WKO4 client software program as well. I actually have a copy of this program haven’t had a chance to really delve into it yet. Perhaps the EI metric can also be calculated here too.

For now, I calculated this one too in my Qlikview app. As you can see below it pretty much shows a similar trend, just not quite as drastic as EI above.

Runner Effectiveness

Summary

Running with power is still new territory and there is still some data gathering and analysis that needs to be done to get anything valuable out of it. One thing that is valuable now is that it is a good way to quantify your individual workouts for calculating TSS. Is it necessary though? I don’t think so. It is a lot of money for something that is just a “nice to have”. I think training with pace, heart rate and time is still just as good and will save you a couple hundred dollars. If you have one of the watches that track the new running dynamics metrics, I think that they are more worthwhile for those looking to improve their efficiency. High cadence, minimal ground contact time and vertical oscillation will help you track that.

 

St. Lukes Half Marathon – 2017 – 10 Seconds?!

Yesterday, I ran the St. Luke’s Half Marathon in Allentown, PA for the 4th time. Last year I had gotten a new personal best time of 1:45:10 since the first time I ran the race back in 2010 with a time of 1:46:41. 6 years older and over a minute faster.

This year my plan was to start out a little slower so that I had a little more energy for the last half of the race. The second half of the race runs through the Lehigh Parkway which has some crushed stone paths and this short, steep little hills that seem to suck the life out of my legs.

I also planned to down a caffeinated gel around the halfway aid station so I had a little extra energy too. ¬†Last year I didn’t eat anything and I¬†thought that may have left me a little depleted at the end.

The race started out well. I was running in the 7:45-7:55/mi pace and was feeling quite comfortable. Heading into the Parkway I kept my cadence steady and slowed a bit on the uphills to try to save my legs a bit. The hills still took their toll on my quads but I managed to keep a little quicker pace than last year.

At around mile 9, I looked at my Garmin virtual race partner and it showed I was about a minute ahead of last year. Hold steady now! Next thing I hear someone say the 1:45 pace group was coming up behind me. WTH?

The pace group passed me on one of the final little inclines and it kind of took some wind out of my sails. I never looked back at my Garmin to see if I really was over 1:45 because I thought it would depress me more. Now I wish I would have.

So I crossed the finish line in 1:45:20. I didn’t realize until I got home, but I had finished 10 seconds slower than last year. It is a bit frustrating to think that a little extra effort and I could have beaten last years time. Well, one thing is for sure I am pretty consistent I guess. Next up, Ironman Boulder!

Source: St. Lukes Half Marathon – 2017 | SportTracks

My 2016 Year in Review – Topping My Charts

I have just returned from another fabulous Winter weekend in the Adirondacks to celebrate the New Year. While I was there I had gotten in some ample cross-training time skate-skiing, hiking and some photography. This outdoor time gave me a good amount of time to reflect upon the last year. I keep hearing others saying over-and-over how 2016 was such a horrible year, but for me, not so much.

Cascade Moutain – Lake Placid, Adirondacks, New York

You would think that as one gets closer to the big 5-0 that PR’s and things would become less frequent. But my 48th year was full of them. What is up with that? Perhaps the fact that I had well preserved myself well during my 20’s and 30’s may have something to do with that.

December(2015) was full of Winter cross-training in Banff National Park in Western Canada. They had gotten a good amount of early season snow there and Lake Placid had none. We hit the downhill slopes at Lake Louise and Sunshine Village, got some snowshoeing in on the Bow River and a ton of photographing the beautiful Winter scenery on the Icefields Parkway leading to Jasper.

Business, Canada, Company, Corporation, SmugMug, banff, feature, lake louise, mountain, rockies

First Light on the Icefields Parkway

In January, we had plans to spend a week in the warmth of Sedona, AZ but that was cut short due to a blizzard that delayed flights for several days. We still ended up with an amazing, activity packed long weekend there. We got out for some amazing hikes and photography some beautiful scenery. I replenished my vitamin D store with the clear skies and bright sunshine. It was a great reset before turning my attention back to the long Ironman training season that lies ahead.

Chillin’ on the Bell Rock Vortex

In February I started up my official Ironman training season with Todd Wiley. I had gotten to know Todd over the last year or so through some of his workshops and Lake Placid training camp and really like his personality. He was a prior pro triathlete and has had a lot of success with some pretty high-level athletes over the years, so I thought I would see what he could do with this old, average dude. My goals for the season was to increase my IM run performance while maintaining my bike and swim and finalizing that with a sub-12 hour Ironman.

In March, I had my first official race of the season, The St. Pat’s Allentown 5k. While it is only a 5k, this would be the first test of my fitness to see what I had accomplished during the last two months. I would also use this as my Lactate Threshold(LT) test for my training. It did not disappoint. I finished with a 1 sec PR of 22:45(chip time) over my prior PR from 2013. 3 years older and getting faster.

St. Pat's West End 5k 2016

St. Pat’s West End 5k 2016

In April, I took things up a notch and competed in the local St. Luke’s Half Marathon which I hadn’t run in since 2013 when I ran with my wife. I was planning to run it in 2015, but got a stomach bug the morning of and had to bail. My current PR for this race, and half marathons in general, was from back in 2010 when I finished with a 1:46:41(chip time). I also had challenged my co-worker Steve, who is what I would consider more of a “runner”, to a duel for this race. It was a bit of a stretch, but I thought the extra competition would bring out a little extra in motivation for me. Although I didn’t come close to beating him, I did manage to eke out another PR for myself finishing in 1:45:10 after 6 years. 2 races and two PRs…not too shabby a start to 2016.

Next up was my first triathlon of the season, the French Creek Olympic Triathlon. I had never done this race before, so I didn’t have anything to compare it to. I knew it was a pretty brutal race with a very hilly bike and run, so you could not even compare it to any other Olympic Distance race. I obviously did not PR this race, but I did end up on the podium by taking 3rd in my age group. This was the first podium since my very first multisport race, the Belleplain Duathlon, back in 2008 where I finished 1st¬†in my age group. So now 3 races and 3 top outcomes.

French Creek Tri Podium

French Creek Tri Podium

In June I traveled up to Syracuse, NY for the Ironman 70.3 Syracuse triathlon. Another race I had never done before, but was hoping for a good finish here given the prior results so far this season. The race started off well with one of my best half-iron swims and a decent bike leg where I felt I hadn’t “burned too many matches.” The run leg was a different story. The sun came out and the heat turned up towards the end of the bike and my body turned to mush. Reminiscent of the Ironman Couer d’Alene run I fell into a walk-run for the very hilly run course. Ok, you can’t have them all! So with no PR to be had this time, I took my setbacks here and turned it¬†into motivation for the true¬†goal “A” race of the season at Ironman Mont-Tremblant.

Finish Run Ironman 70.3 Syracuse 2016

Hurtin’ for Certain – Ironman 70.3 Syracuse 2016 – High Temps on the run left a little to be desired for this race.

July turned out to be a pretty hot month, so I gained some pretty good acclimatization to the heat while training. If Ironman Mont-Tremblant (IMMT) was going to cook me like Syracuse, I was now prepared. Well, as much as someone who does not like the heat can be.

August came around quickly and tapering was in full swing as we made our way up to Mont-Tremblant for the peak race of my year. When race day came I could not have asked for better weather conditions. It was very cloudy in the morning as I prepared to hit the water. A fighter jet buzzed us so close it brought tears to my eyes. Then the cannon blasted and we were off. The rain started during the swim and poured down all day! For me, that was perfect conditions. I was like a pig in the slop.

Ironman Mont-Tremblant 2016 Bike Rain

Terrential Downpours on the bike leg of Ironman Mont-Tremblant 2016

Due to some choppy lake conditions, my swim was not as fast as I thought it would be, but still one of my faster IM swims. My bike was one of my fastest so far but yet I still held back as I planned to save something for the run. The run was my best ever Ironman run. The rain came down and kept me cool while cranking out some 8:30-9:00 pace miles. I felt amazing the whole time. I blew away my sub-12 hour goal by about 14 minutes and coming away with an Ironman PR of around 50 minutes! I chopped off almost 30 minutes on my IM run time alone. Mission accomplished!

Ironman Mont-Tremblant 2016 – Finish

So now 5 races completed for this year and 3 of them were PR’s and 1 podium. What more could I ask for? A fabulous end to an epic season for sure. Proof that aging does not mean you get slower. At least not yet. Maybe by the time I am 50 I can qualify for Kona? ūüôā

Usually with the last race of the season comes a little depression that it is all over for another year. I like to schedule something big for after my last race that keeps me on the up-and-up. Just when you think things can’t get any better we headed to Iceland for a two-week journey around the island in a camper.

Kirkjufellfoss – Iceland 2016

I let my body recuperate a bit and broke out my camera for an incredible trip. It was the perfect diversion for someone who has only thought about training for the last year. The scenery was out-of-this-world and it was a great end to all the hard work that was put in over the last 8 months. I have been working on a full report blog post on this trip which I hope to be published very soon. Stay tuned for that.

While you would think that was all for this year, I had to do one more race. I signed up for the local South Mountain 10-miler run which was kind of a birthday run for me. I had never done this race before, but it looked to be quite challenging. It starts not too far from the Lehigh Univesity’s Goodwin Campus fields and a makes it was up to the very top of South Mountain, turns around and heads back down again. It is very steep and a big slog. I ended up 40th overall and 6th in my age group. Not a great result really, but I maintained a 8:12 pace which is just a bit off my half marathon pace. It was more for fun so I am not too worried about that.

I concentrated on my photography a bit for the remainder of the year, which tends to play 2nd fiddle to my training. I made a couple trips to Lake Placid and a short trip to Salt Springs State Park(PA) for some photography sessions. I came away with some keepers and also started getting more active with my Instagram feed. I dug back into my photo archives and found some great pictures I had taken in the past that never made it off my laptop.

So now as we head off into 2017 and I set my sights on Ironman Boulder and the inaugural Ironman 70.3 Lake Placid this year, I have great memories looking back on the amazing year that was 2016. Despite what many others have felt. I have so much to be thankful for. I can only hope that 2017 is even half as good as last year.

I can only hope that 2017 is even half as good as last year. Although, it is already shaping up to be a pretty full one. I have several races on the docket and plans are already being hashed out for an amazing trip to Croatia and Slovenia during post-race season. As for goals, Ironman Boulder should be a challenge in itself given the altitude so I am not putting any time goals on myself for that. Perhaps working on pacing myself would be enough. I think Ironman 70.3 Lake Placid may be my A race for the year and I would like to shoot for a half-iron distance PR there.

My other goal for 2017 is to get back to regular blogging here. I have fell off the wagon a bit over the past year so I hope to pick that up again. I have just “cut the cord” and cancelled my cable TV subscription, so besides saving money I plan on spending a little less time in front of the tube.

If you are reading this, I hope you had a great 2016 and a even better 2017 as well. Thanks for reading!

Ironman Mont-Tremblant 2016 – Feeling pretty relaxed after finishing and just coming back from my post-race massage.

Trying Out Hello Fresh Meal Subscription – $40 Off Coupon Code

I decided to give one of those meal subscription plans a try as we start off the new year. With the uptick in training time, I find I have less and less time to cook a good healthy meals and frequently fall into the trap of leaning towards convenience and quickness rather than healthiness. I am hoping this will help thwart that. We’ll see.
I selected Hello Fresh since they offer a vegetarian option and had good reviews as well. Stay tuned for subsequent review of the plan in the upcoming months.

HelloFresh

$40 Off Coupon Code

If you are interested in trying this out too, here is a $40 off coupon code on your first order.

Ironman Mont-Tremblant 2016 Race Report-Perfect Execution

The alarm on my Garmin buzzed at 4:15am. I popped out of bed after a so-so night of sleep. Probably one of the better nights’ sleep before an Ironman event. I felt pretty rested and amazingly relaxed given I was about to be racing for ~12 hours. Hopefully less though. I was about to embark on¬†my second attempt of my goal of finishing an Ironman in under 12 hours. Since my fastest time so far was 12:37 at Lake Placid in 2013, I had my work cut out for me.

Last year, I had made my first attempt at breaking the 12-hour mark at Ironman Coeur d’Alene¬†in¬†Idaho. Unfortunately, Mother Nature had something else in mind and provided 107 degree(F) temperatures that forced¬†me to bail out with 13 miles left on the run. The dreaded DNF(Did Not Finish). This year, I was¬†more determined to hit the goal I had hoped for last season.

I made and downed my usual morning smoothie along with a couple cups of Kicking Horse 454 Horse Power coffee, packed my special needs bags and headed out to the race venue. Denise drove me the 3 miles down to the swim start area and then I walked around a mile or so to the transition area. I dropped off my bags, loaded my water bottles and Amrita Bars on my bike and walked back to the swim start. I found a nice quiet place under a pine tree to just sit and chill until Denise and her parents came down.

I had turned off my Garmin 920xt watch in order to save the battery bit, but when I turned it on it just sat there with the “Garmin” splash¬†screen. Hmmm…ok this is not good. I started pressing combinations of buttons to try to reset it. Finally one worked. Not really sure which one though. I restarted it and it finally started correctly. Whew! Not having a watch for a 12 hour race would not be good.

Ironman Mont-Tremblant Race plan forecast IMMT 2016

This was the race plan I had given to Denise the day before doing Ironman Mont-Tremblant. I always give her this before races so she can figure when to be where while watching the race. You may want to refer to this after finishing this post.

It was getting close to race start and I hadn’t seen Denise yet. I started to roam around a bit but still didn’t see her. They started playing the Canadian National Anthem, so I stopped and listened to that. No sooner did the anthem end and this fighter jet came soaring up the lake directly over our heads!! BOOM!!! WOW! It practically brought tears to my eyes! Not sure why that does that?! If that doesn’t fire you up for a race, I don’t know what would. Now I am fired up!

Right after the jet buzzed me, I spotted Denise in her “Kale” T-shirt. She was looking a bit panicked and emotional¬†but was so relieved to find me. We were both amazed at the jet and could not stop talking about it. A few minutes later the jet buzzed by us again and fireworks at the swim start went off. What a start to the day! Next, the canon went off as the pro men started to hit the water.

Ironman Mont-Tremblant 2016 - Me acting like a goofball prior to the race start. Feeling pretty loose that day.

Ironman Mont-Tremblant 2016 – Me acting like a goofball prior to the race start. Feeling pretty loose that day.

After the pros started it was a constant stream of age-group wave starts. We headed down to the very crowded beach and spotted my in-laws. We chatted a bit and then I realized I should get going. Good thing because I realized my wave was up next and I had to walk a little distance around to get in the start chute. I had to navigate through about 3-4 waves to get to me wave, which started right after I got there. And away we went…

The Swim

The swim started pretty comfortably. It was a beach start and I slowly made my way in on the outside edge of the group. I settled into a nice easy stroke. Everything was going great until about halfway out the first 1.2 miles(swim is one, 2.4 mile loop). I took a mouthful of water while taking a breath and started to choke on it. I do this on almost every swim, so I don’t panic about it. I just have to let my throat clear a bit to start swimming again.

The  swim was pretty calm until about 2 pylons from the turnaround. The wind was at our backs and it was hitting the water at this point, so it was getting a bit choppy. As we made first turn it got REALLY choppy. I felt like I was in a washing machine! I had to breath to my left only cause I would get clobbered with waves breathing right. I just kept my stroke and pushed on. It felt so clumsy with the waves bouncing me up-and-down. Eventually I reached the second turn bouy and made the final turn back to the swim finish.  The waves continued for 4-5 pylons(13 per 1.2 miles). Eventually, things calmed down a bit and the waves flattened out a little bit.

I was feeling pretty confident in my swim since I was passing many different color swim caps from wave groups ahead of me. I also was not seeing many silver caps from my wave so I had hoped I left many of them behind me. The first time I looked at my time was not until after the 2nd turn and it read around 38 minutes. Pretty much on par for my swim. I was hoping for 1:13-1:14-ish.

I thought I was getting really close to the swim finish, but then realized the course turned in to the right a bit. So I had to start heading in and it seemed to add some time until the finish. It got very shallow too and I had to stand up a bit and then was able to swim a little more when it got deeper again. Finally I hit the finish and ran up to the wetsuit strippers. I had trouble finding a stripper that was free so I probably lost some time there. Done…Time: 1:15:50…meh.

Ironman Mont-Tremblant 2016 - Swim exit. Only swim picture I got.

Ironman Mont-Tremblant 2016 – Swim exit. Only swim picture I got.

T1

I ran through the narrow, carpeted chute heading to T1 scanning all the screaming spectators trying to find my wife. I finally found her on the opposite side and cut across to give her smooch. I am sure I probably cut someone off for that, but it is worth it. ūüôā Transition was busy but I found an empty chair and put on my bike gear. I then headed to the bike racks and grabbed my bike and was off. Time: 7:40

Ironman Mont-Tremblant 2016 - Racked an Ready

Ironman Mont-Tremblant 2016 – Racked an Ready

Bike

I headed out on the bike course and heard Denise yelling from behind the fence. I gave her a good “parade” wave on¬†my way Montee Ryan. Montee Ryan had a few little climbs but nothing major. We then made a sharp right turn up onto Highway 117 which comprised the next 30 miles. As you entered the highway there was a long moderate climb, but most of the highway was fairly flat cruising road. ¬†There was one pretty decent climb on the way back. The good thing was you got to go down it on the way out. I hit over 50 MPH going down it during the first loop, which was before the rain really started. Weee!

Ironman Mont-Tremblant 2016 - Heading out on the bike before the rain had started.

Ironman Mont-Tremblant 2016 – Heading out on the bike before the rain had started.

Sometime after the big downhill and the turnaround on Hwy 117 the rain started. And it really started dumping too. There was also a pretty stiff headwind once you made the turn on Hwy 117 to head South. The raindrops actually hurt when they hit my arms. They were pounding on my helmet too making a very loud noise, constantly. It was like people were flicking the fingers against your helmet the whole time. The lenses on my glasses were just covered with water drops. Could have used some wipers or Rainx.

The rain continued to pour harder and harder as the bike went on. My Stages Power meter, which I had just replaced with a new rubber gasket, wrapped in plastic and black electrical tape began to fail. This device always fails on me whenever I wash my bike, so I thought that the extra wrapping would get me through a rainy race. Not the case. While it was still sending watts to my Garmin, the wattage numbers were getting lower and lower, which basically made it unusable.

I was now flying by feel. The good thing is that because I monitor my wattage frequently in training, I know what certain wattages feel like in my legs and in relation to my perceived exertion(RPE).

Ironman Mont-Tremblant 2016 - Bike - Weathering the storm!

Ironman Mont-Tremblant 2016 – Bike – Weathering the storm!

We then made a short loop through the downtown area of St. Jovite before heading back to the turnaround in Mont-Tremblant. My parents had decided at the last minute to come see the race and had found¬†a B&B South of St. Jovite and I knew they would be spectating in the area. I scanned all the people on the street but didn’t see them as I made the turnaround on the main street. Then I heard my Mom yelling from behind me and turned around to see her standing back at the start of the turnaround. I gave her a wave and then got back into cruising mode again.

As we approached the transition area we then headed to the 20km out-and-back section on Chemin Duplessis. The 10k out to the turnaround is the toughest section on the bike I think. It is a bunch of little steep climbs that seem to step-ladder its way to the turnaround. It gains about 550 feet over 6 miles. The good thing is coming back is like a roller-coaster ride. I was not able to take as full advantage as I would have liked to due to the slippery conditions, but I did hit 40 MPH on it.

I finished the first 56 miles in under 3 hours which was a little over 19 MPH average. A little higher than what I was planning, but I knew I would drop a little bit on the 2nd loop. So far still on track. My legs were feeling a little crampy, but not too bad.

Ironman Mont-Tremblant 2016 - Bike thumbs up!!

Ironman Mont-Tremblant 2016 – Bike thumbs up!!

I stopped at the Special Needs area and refueled with more Amrita Bars, 2-bottles with Skratch Labs hydration and one small bottle with my special race fuel mix.

My special race fuel is 4 scoops of Hammer Perpetuem Orange, a packet of beet powder(equal to 6 beets) and two dissolved Salt Stick capsules. I had one of these bottles on the first 56 miles, which I tend to occasionally sip between feedings of Amrita Bars. I had done this consistently in training and it worked so well.

I typically pack a peanut butter & jelly sandwich in my special needs bag, but this time I packed a peanut butter sandwich with 2 Maple Honey Stinger waffles instead of bread. Yummy! I chomped this down on the first climb on Highway 117 via the on ramp. A lady rode past me as I was devouring my little sandwich and said “lunch time!” I laughed and continued munching it down. You know it!!

Ironman Mont-Tremblant 2016 - Bike - Torrential Rains pounded almost the entire bike ride.

Ironman Mont-Tremblant 2016 – Bike – Torrential Rains pounded almost the entire bike ride.

The rain got harder and the other rider seemed to be more spread out on the second 56 mile loop . I just settled into a nice consistent cadence and enjoyed being in my little helmet bubble. The puddles of water seemed to be more plentiful on the second loop too, so I made a little game of trying to avoid them.  The time felt like it went so much faster on the second time around. I was surely not looking forward to my second run on Chemin Duplessis though. I know it would hurt.

I took the long, fast downhill cruise on Hwy 177 a little slower the second time around due to the torrential conditions. Still managed to hit about 40 MPH. I was not looking forward to the turnaround since I knew the blustering headwinds were just waiting for me. They didn’t let me down.

I eventually hit the turnaround in St. Jovite. Gave Mom a couple waves and then back to the task at hand. I cruised back into Mont-Tremblant and prepared myself for another bout with the dreaded 10k of Chemin Duplessis.

There were tons of fans lining the road and cheering as you start out on Chemin Duplessis which is a huge help on that first climb. I was surprised to find that my legs actually felt better the second time around than the did on the first. I kept a nice easy spinning gear and made my way up and up and up. A great sigh of relief came as I reached the turnaround and knew it was pretty much all downhill know to the end of the bike leg.

Now I wondered how my legs would be on the run. When I did Syracuse 70.3 earlier in the Summer, I thought my legs were good to go for the run when I came into T2 but I quickly found out that was not the case. It is always a mystery and you don’t know until you get there. For now I could feel the anxiety of it.

I dismounted my bike and headed into T2 at 6:05:38. I averaged ~18.4 MPH over the 112 mile course which included about 5700+ feet of elevation gain. This was mostly right on par with the predicted time that Best Bike Split had calculated. This was somewhat surprising since I really had no power meter numbers to go by since my Stages power meter had failed miserably on me. Again!

T2

I gave my bike to a volunteer and awkardly shuffled my way in my bike shoes to the transition tent. I grabbed my run bag and quickly found an empty seat. I changed into a nice dry pair of running socks…ahhh! And put on my running shoes. It felt SOOO GOOD to have dry socks on my feet! I put on my run hat and run belt and headed for the run. There was no need for sunglasses or sunscreen since it was still raining. Now the moment of truth. Come on legs…don’t fail me know. Time: 4:30

The Run

Whenever you start out running after being on a bike for 6 hours, your legs are going to be a little wonky. The first mile of the run also had a nice little hill in it, but I easily cruised up and over it. As the road flattened out a bit I was started to get an idea that had some running legs under me. Nice!

My plan was to take all on course nutrition this race. In my previous Ironman races, I had carried my own bars and a FuelBelt with my own hydration. A bunch of extra weight. This year I decided to lighten my load a bit and just take it from the aid stations. I always carried bars, but ended up not wanting to eat them or having trouble getting them down while running. This year I trained with gels on my runs and it was an easy way to get the calories in that I needed and then wash them down with water. I figured if I ate the solid food, like Amrita Bars, on the bike I would have a good base in my stomach and the sugary gels wouldn’t be so rough on my stomach.

I downed a gel at the first aid station and followed it up with some water. Unfortunately they only had berry flavor and not my favorite Mocha with caffeine. Oh well. It went down fine and I was feeling pretty good.

There was some slight hills in the first couple miles, but my legs managed to feel good despite them. I lowered the pace a little just to keep them happy.

As I approached the crest of the last big hill for a while, I saw my wife and in-laws standing just down the road where the condo we stayed was. I raised my arms high in the air, Rocky-style as I came over the hill to let them know I was feeling good. They got a kick out that. They shouted some words of encouragement as I cruised by and I told them I was feeling awesome!

Ironman Mont-Tremblant 2016 - Denise and her parents planning out their course of action for raceday. Spectating looks like a lot of work? I'll just stick to racing thanks!

Ironman Mont-Tremblant 2016 – Denise and her parents planning out their course of action for raceday. Spectating looks like a lot of work? I’ll just stick to racing thanks!

The next mile or so was mostly downhill through the old village before flattening out onto a recreational bike path for the next several miles. I was really feeling amazing. I felt like I was running on my favorite running path, The Ironton Rail Trail(IRT), on a training run. I was looking down at my Garmin and seeing paces in the 8:20-8:40/mi range. I was in the zone, feeling good with a nice steady cadence. The rain started again and I was loving it! I was thinking if this keeps up I could destroy my goal here.

I heard a voice on my left and it was one of the bikers that lead the pros on the run. I stepped to the right a bit and she was riding along side me for a longer than usual time. She even complimented me on my pace which was pretty cool. Eventually she moved past and Laurel Wassner came up next to me. Usually, the pros just whizz past me as I am slowly trying to maintain some semblance of a running trot. Not today. She actually took a little bit of time to actually get past me. You really get to appreciate the speed of the pros when you are arm-to-arm with them. I gave her some words of encouragement and then she was off down the path.

After the out-and-back on the path we did a shorter out-and-back on a packed sand path before heading back up the hill and through the pedestrian village. This was at around the 10 mile point and when my legs started to feel a little stiff. I am sure the uphill had something to do with it.

The 3 mile stretch from the top of the hill back to the ski village was probably the roughest part of the run for me. Strangely it was mostly downhill though. My stomach was feeling a little queasy, but I knew I needed to keep some gels going in for energy. I think this was more of a mental thing since I knew I was not quite halfway and I needed to do this again. That all changed after I made my way up the steep hill into the upper side of the ski village.

Ironman Mont-Tremblant 2016 - running through the village with a bunch of Clifblocks stored in my cheeks. #LikeAChipmunk

Ironman Mont-Tremblant 2016 – running through the village with a bunch of Clifblocks stored in my cheeks. #LikeAChipmunk

As you come into the side of the ski village, spectators line the narrow chute through the cobbled street cheering like crazy. Little kids hands leaning out from both sides looking for high fives as you wind your way down through the quaint little village. I sure hope they washed those hands after! My mental state was instantly renewed.

I headed back out for the last 13 miles. I fast-walked up the steep little hill by the swim start and then settled into a nice cadence after that. My legs went on auto-pilot from there on out. While despite the stiffness, they just kept running. It almost felt like I couldn’t stop them if I wanted to.

I passed Denise and my in-laws as they were walking in towards the finish line. They shouted some words of encouragement and I yelled back that “I need more rain!” I guess they were confident I was going to finish at that point.

I hadn’t really looked at my overall time on my Garmin since I was just really enjoying the day. I didn’t want to ruin it by seeing that I may not make my goal time and honestly I almost forgot about that. I was REALLY just enjoying being able to swim, bike and run for an entire day!!! And on a cooler, rainy day too! That may sound strange to some, but I¬†LOVE IT!!!

Before I knew it I was heading down the hill through the old village and onto the bike path. I also got that rain that asked for too! Thanks to the Dude upstairs! I settled back into my nice cruise mode cadence on the flat bike path through the woods for the next 5 miles.

I¬†downed a few gels along the way and water at pretty much every aid station. Somewhere around halfway through the run, they broke out the soda at the aid stations. Well, typically it is Coke, but for some reason they had Pepsi. Yuk!! I am not a soda person, but there are two times I like to have a Coke: On an airplane and at the end of a¬†race. Don’t ask me on the first one, but the second one provides a good blast of caffeine and sugar into my bloodstream to get me to the finish line. Personally, I think this is the ONLY¬†justifiable reason for having the stuff.

Ironman Mont-Tremblant 2016 - On the run. Must be getting tired here...starting to hunch a bit.

Ironman Mont-Tremblant 2016 – On the run. Must be getting tired here…starting to hunch a bit.

So now I could really use a blast of Coke and my only option is Pepsi. I skipped the first few aid stations that had it, but eventually succumbed to the powerful nectar. And I almost puked immediately! Pepsi is the worst! I eventually got it down and then from there on, I mixed it with water to dilute the nastiness of it. Finally I had some caffeine and sugar coarsing through my veins to get my to the finish in a brisk fashion.

They also brought out the Mocha ClifGels with Caffeine too, which is my favorite. I did most of my run training with this flavor and assumed they would have this on course. Maybe they don’t break out the caffeinated stuff until later? Between this and the Pepsi I was back in action again.

I finally reached the uphill section starting at the old village and knew I was only 3 miles away from finishing. I looked at my Garmin… 11:12:??¬†Wow…I think I got this?!!! With a renewed enthusiasm I now cruised up the remaining hills knowing that I needed to keep a running pace to keep that goal. It seemed to get easier knowing the finish was in reach and I was going hit under 12 hours.

About 2 miles from the finish, the sky parted and the Sun came out to brighten up the last few miles of the most spectacular day. You could not have scripted this any better.

Next, my Garmin beeped and displayed the message “Battery Low”. A little panic raced across my mind. Please don’t die on me now Garmin! Then I realized that it really didn’t matter at this point, but it would be nice to have the whole race recorded. I guess the failure of my Stages Power Meter kind of invalidated it anyway. Argh!

I grunted out that steep little hill right after the swim start. I remember a little girl cheering me on “Come’on Brian…you got this!”, everyone yells your name since it is clearly displayed on your bib. There is no way I could walk now.

Finally, I reached the final uphill before we turn right into the narrow village street lined with screaming spectators. The reality of reaching my goal time had started to sink in. A ton of different emotions swirled through my head. The past 7 months of training flashed through my mind. The past 8 years of training flashed through my head. From struggling to run a mile and struggling to swim 25 yards to now putting together a solid Ironman in under 12 hours. WTH???!! I really did all that? I thought about all those people that helped me get there and supported me on this amazing journey.

Ironman Mont-Tremblant 2016 - Heading towards the finish line!

Ironman Mont-Tremblant 2016 – Heading towards the finish line!

I headed into the cobbled village street past the final aid station. I declined the cups of water and Pepsi this time and instead just thanked the awesome volnuteers, who endured the torrential rains all day. I slapped as many of the little hands from the kids that were sticking out along the way down the narrow-fenced chute of the cobbled street. I then reached the familiar fork in the road. To the right was to start the 2nd loop. To the left was the finish line. I very happily veered to the left and cruised down to the finish line. I heard Mike O’Reilly start to say my name…”Brian…” Silence…Pause….”Schwind!” Then right on to some other guys name. For the 3rd time¬†now, he has still yet to say “You are an Ironman!” after saying my name. WTH Mike??!

I happily crossed the finish line, raised my hat in the air and hit the stop button on my Garmin! 11:46:37!!! YES!!! Well officially it was 11:46:47.

If you look up at the predicted finish time I gave my wife, you will note that it reads 11:46:09. Only 47 seconds off! LOL!

 

Ironman Mont-Tremblant 2016 - Finished 11:46:47!!!

Ironman Mont-Tremblant 2016 – Finished 11:46:47!!!

The Finish

I was quickly grabbed by both arms two really nice ladies. They got me a water, a¬†COKE and a freakin’ HUGE finishers medal that almost pulled me to the ground.¬†They escorted me to a guy that took my chip off my leg and another that gave me a finishers hat and tech t-shirt. They opened my can of Coke up for me too after I struggled with it for about 10 seconds. They asked if I wanted a massage? “A Massage??” I said “Hell Yes!” I was then instantly whisked away, out of the finisher area and up a hill into a round building. There were massage tables lined up everywhere and athletes getting massages. What I picture heaven to like.

The ladies led me over to Karen and said goodbye. I thanked them and then was instructed to lay down. Karen asked me what hurt and told her “quads and calves!”. She then worked her magic. I was so relaxed but was a bit worried because I never got to see Denise and my family at the finish. I had looked around, but never saw them. I was hoping they were not worried.

Ironman Mont-Tremblant 2016 - Feeling pretty relaxed after finishing and just coming back from my post-race massage.

Ironman Mont-Tremblant 2016 – Feeling pretty relaxed after finishing and just coming back from my post-race massage.

After my awesome massage I went down to the athlete dining area and headed towards an area where spectators where standing. Denise and her parents were there and she loooked very relieved to see me. We chatted a bit and then I headed back to the feeding area to get some post-race Poutine!! Yum!

Denise and I then took the pedestrian lift up to the top of the village and headed to La Grille for my post-Ironman tradition of a Pizza and Beer. Another Ironman finish was officially complete. This one was even a little bit sweeter than the others.

Thanks for reading!