Tag Archives: 70.3

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.

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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? 🙂

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.

Ironman 70.3 Syracuse 2016 Race Report

Ironman 70.3 Syracuse was my “B” race for the year. This season has started off quite well for me so far, and I was looking forward to keeping that momentum going with a good performance here. I knew the course would be challenging, but I was hoping to get something around 5:30-6 hours.

Heading into the weekend the weather was looking pretty good. Sunny, mid-80’s and minimal winds. Mid-80’s is a little high for me but hopefully, I would be finishing by the time it got that high. My plan was to have a good swim, take it easy on the bike(~0.75-0.78 intensity factor), and then finish with a solid run in the 1:50-2 hour range.

Travel & Lodging

We headed up on Friday and spent the day in SkaneatlesNY. We were hoping to get out on the lake for some SUP time, but the wind was a little too brisk. I didn’t want to be out there paddling my ass off two days before my race. So we walked around town and did some window-shopping instead.

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The crystal-clear water of Skaneatles Lake

We stayed at the Holiday Inn Express in Dewitt for the weekend. It was fairly nice hotel. It had been there for some time but was clean and well kept. The location was good for the race and was also easy drive to locations downtown

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Core Life Eatery Bowl

for dinner. It also close to the Erie Canalway path which is great for a short bike ride or run.

The Hotel also had a pretty good looking breakfast, but we opted for something a little better at the Rise n’ Shine Diner  in North Syracuse.  Really good breakfast! For a healthy lunch I would also recommend the Core Life Eatery in North Syracuse too. We have one of these opening near us and I am so stoked. I will be hitting that on a regular basis for lunch!

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Erie Canalway Path

For a really good dinner, head downtown to the Armory Square area to the Aster Pantry & Parlor.  Really good food, amazing service and cool atmosphere. So good we ate dinner here twice.

On Saturday, we headed over to the race venue to check-in and drop off my bike in transition. Temps were already heading past the forecasted temps I had seen earlier in the week, so I was already starting to suspect this was not going to be an easy race.

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Jamesville Lake Beach

Water temps were in the low 70’s according to the guy doing the Athlete Briefing meeting, which I overheard as I checked in. Pretty sure it would a wetsuit swim, but I was going to switch to my “john” wetsuit instead of full-sleeve. With the heat I generate, staying cool is priority one for me.

Pre-Race

I suspected a long line of traffic getting into the parking field at Jamesville Beach on race morning since it is only one road that all funnels into one entrance to a big field. We left the hotel at 5am for the 15-20 minute drive to the race, and it turned out to be not that bad. We only got backed up about 1/10th of a mile out from the entrance. The worst part was the traffic directors randomly decided to send us to the farthest point away from the race venue after parking everyone in front of us to the closest point.

I made my way over to transition to set up my small plot of real estate. I bumped into Megan, who had also did Ironman Coeur d’Alene last year and we both share the same coach. I was situated pretty close to the bike out, so it was pretty easy location to spot. Just to be sure, I hung my lucky Notre Dame golf towel next to my bike on the rack.

I then decided to walk all the way back to the car and drop my transition bag off at the car. I don’t know why I did this. It is a pretty long walk and I probably would have been better off just relaxing.

My wife and I made our way to the swim start and I got into the water to do a little swim warm-up. Little is not an understatement here. They had the swim warm-up contained within the tiny, roped-off beach section of water. It was packed with a bunch of wetsuit-clad triathletes trying to swim circles in this ridiculously small area. It was almost comical.

My wave was one of the last waves to start, so I had plenty of time to stand around waiting. Eventually, the yellow caps started congregating and I moved into the mix as they slowly made their way to the swim start arch.

Swim

I positioned on the far outter right-side of the group to give myself some clear water to swim. Or so I thought. I immediately became draped in seaweed. I felt like the creature from the black lagoon! I started trying to make my way back into the pack to my right, but the seaweed continued. Eventually, it did get better and the pack started to space out a bit. I kept sighting the pylons but they seemed like they were moving away from me.

I settled into a nice stroke rhythm and before i knew I was making the first right turn. As I made my way back I was right on the inside track going right next to the pylons. I felt like I was cruising now and even passing a bunch of people. Some from my wave and some from earlier waves too. I had a feeling it was going to be a decent swim, but I didn’t dare take the few extra seconds to look at my watch.

Eventually, I was nearing the shoreline as started to see the sand on the bottom. I swam past a few guys who stood up early. I always make sure I don’t stand up until my hand touches bottom. And then touchdown! I got up pulled my goggles onto my forehead and looked at my watch…34:5?? something….Sweet! By the time I hit the timing mat and pushed my lap button it was around 36 minutes and some change. Pretty happy about that.

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Swim exit – That’s me just heading out of the frame

T1

The race had wetsuit strippers and I was debating whether to use them or not. I decided at the last minute to use them which, unbeknownst to me, threw off my wife from videotaping me. She was apparently standing near the first couple strippers, and I hit the last ones due to my indecisiveness. They struggled a bit getting my wetsuit over my feet, so I had to pull my legs towards me to help them.

I then made a steady jog through the long aisle to my bike, spotting my old lucky Notre Dame(Go Irish!) towel. Shoes, socks, helmet, sunglasses and unrack bike. I was off…

Bike

The bike exit was all grass for about 10-20 yards and what seemed like a long little uphill jog until you reach the pavement where the mounting area was. I mounted my bike and headed out onto the road. I quickly came up to my on the side of the road wife taking pictures with her iPhone and gave her a wave as I cruised past.

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Out on the Bike…

The first 12 miles of the course is, well, uphill. There is short steep downhill at around 4.25 miles, which is followed by a sharp 90-degree right turn and then right back to climbing again. My plan was to put it in an easy gear and spin easy for the first 12 miles. I felt I did that pretty well too. There were guys flying past me, out of the saddle, and I just laughed to myself how that was going to hurt later. I checked my Garmin after the hills subsided a bit and I was at around 0.82-0.85 Intensity Factor(IF). My goal for the bike was to be in the 0.75-0.79 range, but the hill climbing would surely skew that higher.

Ironman 70.3 Syracuse 2016-Bike Elevation Profile
Ironman 70.3 Syracuse 2016-Bike Elevation Profile

The course then turned to long sweeping downhills and flatter sections. I switched into a bigger gear and settled into a nice cruising cadence. Speeds then ranged from 18-22+ MPH for the next 30 miles. There was an occasional hill here and there, but nothing like in the first 12 miles. There was one steep downhill where I reach over 48 MPH which was scary fast. The excitement was quickly squelched when the uphill that followed was just as steep.

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Around mile 45 we hit some more longer, less steep climbs before the final steep descent into the transition. I really felt good heading into T2 and I felt like I succeeded in my plan to take it easier than usual on the bike. Looking at my IF on my Garmin showed around 0.75, which is right at the lower end of my plan.

The one factor I did not take into consideration at the end of the bike was that the temperature was starting to hit the high-80’s. It is not always very obvious when you have a 20 MPH wind in your face.

T2

I cruised into T2, dismounted and headed to my transition spot. I was feeling really good and remember thinking to myself how I thought I was ready for a good run. I put my running shoes, hat, sunglasses and bib on. Sprayed my shoulders with some sunscreen and headed out on the run.

Run

The first quarter mile or so was paved, a little uphill and headed past the finish line area. We then passed through a treeline  and out into the large field were the car park area was. We ran around the perimeter downhill and then it made two rights up a rather steep hill until we got to the road. This is where things started to take a turn for the worst for me. The heat eliminating from this field felt like it stole my oxygen or maybe just my “mojo.”(Not too groovy, Baby!)

The uphill part of the field, right before you got on the road, really sucked too. My legs started to feel like they were going to cramp which sent a wave of panic through my head. I decided to walk up the hill.

 

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Not enjoying life right here

I eventually reached the road which was fairly downhill for a stretch. There was no shade though and the heat was baking the asphalt. I told myself to just keep a steady pace until my legs came around. I settled back into an 8:30-9:00min/mi pace. Not really were I wanted to be for a half-ironman, but looking at it retrospect I would have done well if I could have maintained that.

I hit the second aid station and loaded up with some water and ice. Things were starting to feel a little better now. Until…

Mile 2.5…My run took a turn for the worst. It was almost a mile of steep uphill. Not fun. Lots of walking. Just the view of this steep hill that doesn’t seem to end really played with my head.

Part way up the hill I heard a female voice from behind me say “I love Amrita Bars!” It kind of startled me at first and took me off-guard. She then said that she had 3 of them on the bike too. I was in such a world of hurt at this point I could barely get the words “Cool!” out of my mouth.

Once I reached the turnaround at the top of the hill I got back into a jog again downhill. I then decided to walk the aid stations in order to get liquids in. I also started drinking Coke. I usually save this for the end, so this was not good. But it did help.

My mind was dreading the thought of having to do this all over again. The temperature was getting hotter too. Probably reaching around 90 by now.

I came back into the turnaround, which the make you run right past the finish line. Thanks Mr. Race Director! I came upon my wife standing in one of the few shady spots near the finish line. I had my head down and told her I was not doing good. I was also about 20 minutes past the time I told her I would be back. She told me to “breathe” as I headed past her on my way for another 6 and whatever miles.

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Relieved to have the finish line in my grasp. The red glow is not from me overheating but actually the flow of the finish line decorations…I think?

I continued to walk the hills and aid stations. It was mostly damage control at this point. I remember somewhere feeling a bit dizzy from the heat. I was on my threshold of heat tolerance, but managed to push through it. I was dumping ice everywhere in my race kit and hat. Chugging coke along the way. I could not get enough liquids.

I started to get into a slow but steady shuffle for the last couple miles. I think the magnetic force of the finish line was pulling me to it.

I finally reached the finish line, relieved, and gave a half-assed arm wave as I made my way through the archway. A bit disappointed, but happy to be done.

I found my wife and met her at the fence while I collected myself a bit.

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Summary

This race felt like a smaller version of last years’ Ironman Coeur d’Alene, except I actually finished this one. I executed my swim and bike exactly according to plan. Unfortunately, the heat had gotten the best of me again on the run. I just don’t do well in the heat, no two ways about it. I also wasn’t really acclimatized to it yet since this was an early race.

One other thing I realized after was that I don’t feed well on the run. I always bring my beloved Amrita Bars, but I just have no desire to eat them or anything solid for that matter while I run. This happened during my half-marathon earlier this year too. I have always been anti-gel, but I think I may need to consider this for the run. I need something that is a quick shot of energy that will go down easier. Especially when it is hot.

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I am going to revisit this aspect of my run nutrition for the next couple months before Ironman Mont-Tremblant. I need to get more energy during the run and this is critical when I have to do a full marathon. Stay tuned on that.

This race has was a bit of a blow to my confidence. But, I need to leverage this setback to help push me harder for my A race. I have to acclimate better to the heat and improve my nutrition on the run. I think the swim and bike improvements are also a good step in the right direction.

Thanks for reading!

 

Ironman 70.3 Timberman 2014 Race Report – A Purple Patch Day


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