First Triathlon in almost 2 years!

Well, I'm still nursing some injuries including a pinched nerve in my neck and some type of turf toe but I had enough, it was time.  After bowing out of a duathlon and triathlon due to weather and costs I thought this is a make or break time for me.  If I didn't do this event it would be a downhill slide and I would keep making excuses to not do one.  I have only been in a lake about 3 times over the last two years so I new my swim was going to be weak.  I recently sold my tri-bike so this event was going to be done on my roady, the bike I built from the ground up with a Nashbar frame and 105.  I also bought some stability running shoes and a foot plate to help with the turf toe.  Going into this race I had no aspirations to win, I just wanted to embrace it, compete, and shake off some demons.  I wanted to keep the swim to around 10 to 12 min (I know, turtle speed) and not panic in the water.  For the bike I wanted to have a 15 MPH average and the run I wanted to keep a 10ish min mile.

I didn't have any nerves for the race like I have in the past, I don't now why.  Maybe with the pressure off to place it didn't cause anxiety?  Ann and I got to the event with a decent amount of time to get transition set up.  I registered, got marked and then found the place I wanted to be in transition.

The Olympic division started first so I had to wait a good 30 to 40 minutes for the sprint to start.  It was HOT!  I stayed in the shade until the last minute then put the wetsuit on and went into the lake to warm up.

It was our turn.  I didn't want to get hit and bumped too much so I lined up to the outside and went towards the back of our group.  The gun went off and I was off!  I got into a good groove early on.  By a few hundred feet in I started to overtake a few weaker swimmers but I was pulling to my right and getting in the "mix".  After getting kicked and hit some I readjusted and things cleared out a little.  I rounded the first buoy then the second and I was in the final stretches heading in.  As I came out I was quite winded, more than I used to be.  Ann yelled my time, "10 SOMETHING!!!" is all I heard.  I had to walk a little up the hill and to transition.

I dried off and got on the bike.  It took a few minutes for me to catch my breath.  I felt really good on the bike.  It was a 10 mile ride and the roads had a few small hills but nothing too bad.  I did drop the chain on one hill and lost about 20 or 30 seconds getting it back on.  When I got to about a mile from T2 I started to spin more and stretch my calves and hammies.  I knew they were tight.  Did I push too hard on the bike?  In the end, I wound up averaging 17 MPH on the bike, MUCH better than I anticipated.  I dismounted and everything locked up in the back of my legs.

After walking through T2 I started out on my 3.1 mile run.  The first half mile is usually a little rough for me and this was no exception.  I was tight and having issues.  I had to stop and rub my hamstrings and calves.  As I kept going I did something I never have done before.....I walked.  For whatever reason I hit a wall.  I wound up running a few hundred yards then walking a few hundred yards.  By the time of the turnaround my quads were cramping.  This was NOT the run I was hoping for, even with turf toe!  I resigned myself to "embracing the suck" and simply chalking it up to lack of training and prep.  I tried to simply enjoy it realizing this was something I hadn't done in quite some time. As I came in to the finish line I was hurting, out a energy and bonking, BUT I DID IT!

  

Overall, I did Ok.  I felt really good about my swim and bike!  As expected, I didn't win anything and came in 6th out of 8 in my age group.  Now that the dust has settled, my only thought is "when's the next race?"  LOL!

Moving!

It's been a crazy couple months.  I received a job offer I couldn't refuse in Minnesota, so that turned Chris and my world upside down quite a bit!  It was a great opportunity for me to do what I love and the area is BEAUTIFUL!  The bluffs and river are scenic and the city of about 30,000 offers enough for us to do but is still small enough to not be too chaotic.  It's great to be able to get everywhere in 5 minutes too!  There are trails around the lake, other hiking trails, a YMCA, running clubs and all sorts of activities that we can do to help maintain a healthy lifestyle!  There's even a triathlon right here in June!  Here's a few photos of the area....enjoy!

Ann

Rehabbing herniated disc-Update

Well, I'm about 11 weeks post herniated disc, L5/S1. Didn't have much relief until I received an epidural 5 weeks ago. Shooting pain down the leg and calf almost gone but my back and hip still get sore. Since the shot and initial improvement following it I have seen a little improvement but nothing earth shattering. Slightly concerned that I'm approaching the 3 month mark and don't feel anywhere near healed. Haven't been able to do much other than light walking on the treadmill and some swimming with a swim buoy between the legs. Hoping this doesn't drag out 4, 5, 6 months and they say "let's operate". It would end my season. As it is I wanted to do a 70.3 and thinking that may be a long shot at this moment since I would need to start training around mid Feb or by the first of March. Trying to keep perspective of things saying to myself it's ok if I have to stick to sprints or maybe a late season Oly vs. not doing anything this year. Also doing some hanging on the inversion table to see if that helps!

Thoughts on the 2013 Race Season......

This year has been one of ups and downs. I certainly did not achieve all of my goals, but that gives me something to shoot for next year.

First the downs. I found training very difficult this year. Between the winter that refused to leave, an extremely intense work schedule and injuries, it has been a mental as well as a physical challenge to keep going. Ending the year with a stress fracture of my foot would certainly bring anyone down and there were days that I have questioned if I want to keep doing this after I heal.

Which leads me to the positives. Throughout all of the frustrations, I DID keep training. I ran, I biked faster than I ever had before and I swam further and longer than I ever had before. I did the last tri of the year in the fastest time that I ever had....with a broken foot! How cool is that! Will I do this again next year when my foot is healed? DAMN RIGHT I WILL!!!  It is by overcoming the obstacles that are in our path that we prove to ourselves who we really are, and by simply getting up off the couch and moving, I am already a winner, even if I finish dead last.

Races:

2 5K's
1 Duathlon
2 Sprint Tris

Ann


As Ann said, it's been a year of ups and downs.  After recovering all last winter from rotator cuff surgery and a winter that would never end, I was anxious to get outside and start training.  The spring stayed cold and wet but I did my best to get out and train.

My first race of the year was a 5K.  My time was horrible which early season races always are for me but for whatever reason I podiumed!  My second 5K in early May was a little better time wise and for the second time I podiumed!  Ann and I did a Duathlon towards the end of May and it was a decent start to tri season with a good first run and decent bike.  Second run was a little rough.

The first tri of the year was a sprint race in the rain.  For whatever reason I panicked on the swim which never happened before.  I managed to pull it together and have a good bike and decent run.  The second sprint race I had some redemption having a great swim, and a good overall time.  Third sprint race was a small event.  My head wasn't in it and once again, I had a bad swim and struggled. I was frustrated.  Wanting to up the challenge, I did my first olympic distance tri in September.  Had a good overall race and was thrilled to end the season on a high note!  Currently I am dealing with a back/hip problem since the oly tri that's prevented me from running or biking and frankly it frustrating  I have however been able to get back in the gym and do some lifting.

Goals for the winter and into 2014 is to burn some fat off and lose about 10 pounds.  I feel better racing at a lower weight.  I need to do more "dreadmill" work over the winter and I plan on hiring a swim coach.  My swimming needs more work.  If all goes well and I can stay injury free, I plan on doing my first half ironman next summer, maybe Racine?  

Races:

Two 5Ks
1 Duathlon
3 Sprint Tris
1 Oly Tri

Chris

Last Chance Tri - White Bear Lake, MN

Well, the season is closing fast but Ann and I wer able to find a tri relatively close to do.  I have wanted to do a long distance/oly race all year but timing was bad.  This was my last chance.  I signed up for the long distance and Ann did the sprint distance.  The long course a little shorter on the swim portion at 1/2 mile but the bike was a 27+ mile ride and the run was a 10K.

Stayed at the in-laws the night before which was about an hour and a half away from the event.  Woke up that morning around 4AM and it was raining pretty good, uggggg.  I had to battle the demons in my head that were telling me how easy it would be to go back to bed and forget it.  Woke ann up and we got ready for the drive in the rain and dark.  Brought oatmeal with us to eat in the car since the race didn't start until 8:45 for myself and a little after 9 for Ann.  Left the house at a little after 5:30.

Got to the  As we got closer, the rain ended....Horray!  Got to the site and registered, got our numbers and proceeded to try and find a spot for our bikes.  People were using way too much space to rack their bikes bt we were able to find a spot across from each other.  We proceeded to get ready first me helping Ann get into her wetsuit and then vise verse.  AsI put my suit tore around my forearm! NOT GOOD!  It was about a 2 inch tear.  I hoped it would last through the race.  I haven't been too happy with this suit but I'll save that report for another time.  We walked about 1/4 mile down to the start and did some warmups in the water.

Race start:  
Swim - There was about 68 entries for the long course and 3 waves.  I was in wave 2.  The horn went off and I was off!  I had a game plan this time.....don't go too hard out, stay a little to the outside to avoid contact.  I had very little contact, maybe one or two people at first.  The first buoy came up pretty fast.  As I rounded the buoy my siting was off because the next buoy was at the next corner.  They REALLY needed more buoys!  I started to go too wide and at one point I stopped to see where I was and I went off course a good 75 feet or so too wide which wasted time.  Got back on track,rounded the second buoy and sited for shore.  they did have one of those huge, tall yellow blown men with arms at shore which made it much easier to site.  I got seemed like I was making time and the next thing I knew my hand hit sand.  As I stood up I looked at the watch, a tad over 20 min.  Damn!  If I didn't go off course I could have came in under 20 which for me would have been good!  The run up to T1 was muddy and slippery. Time: 20:26 

T1 - Had what I thought was a decent T1 time.  Got a little fuzzy with getting the helmet on but overall went well.  Time 1:48

Bike - Here's where I thought I would do quite well.  The Bike is my strongest of the three events ( again, not saying much...LOL!) The game plan was to go easy the first 8 miles or so because there was a good headwind out of the NorthEast.  I took off and for whatever reason couldn't get my dang foot into the shoe!  At one point I started to slow down and I had to peddle only to have the shoe hit the pavement.  I almost had to stop but recovered and went on.  I was right....STRONG headwind.  I hunkered down and when I looked at the speedo it read 17MPH a lot.  I had some people pass me but not many.  As I rounded pass mile 8 I felt it change to a cross wind.  Around mile 11 I got the tail wind and took off!  Over the next 5 to 8 miles I was well over 20MPH and often in the 24 to 26 range.  Hydration was going well taking in fluids when needed.  Around mile 22 the roads turned to complete CRAP!  Potholes, seems with tar coming out, even a dead porcupine in one of the potholes!  I thought I flatted twice during this 4 mile stretch but thankfully I didn't.  As I got closer to town the traffic got bad.  About a 1/2 mile to 1 mile out the police had traffic stopped and you had to ride i the bike lane and couldn't pass anyone.  Came into transition and looked at the speedo.  I think it read about 18.5 average.  Time per event said like 17.9.  Total bike time  1:30:12

T2 - Pretty good T2.  Racked the bike, at down to put shoes on.  Had a little problem loading gels in the back pocket.  Time 1:51

Run -  I was hoping I didn't go too hard on the bike and blow my run up.  Starting out I felt pretty good but quickly notices my lower quads were cramping up a bit.  I had a goal of keeping my pace at about a 9:30 mile or less.  Around mile 1 I met up with Ann.  I stopped for a couple seconds to wish herluck and ask how her IT band was feeling.  We kisses and as I strted to run off someone from behind joked "None of that on the course now!"  We laughed and I yelled back "I have no clue who she is, I just met her!"  That got some laughs.....The quad cramps were holding in check but I still needed to be careful.  The course was motly paved but there was a small stretch of city sidewalk with recessed driveways and curb you had to watch out for.  Seemed like the turnaround took forever!  Trying to be proactive I sucked down a gel packet at the turnaround to prevent a bonk.  Around mile 5.5 my heel started to feel "hot" or maybe like I had a blister forming.  I stopped and took my how off which helped.  Finally saw the finish line and there was Ann video taping me as I came in!   Time:  59:41, pace 9:37

I had two sets of goals.....My pie in the sky time (around 2:35 and the "I really suck" time that I wanted to be under 2:58).  I finished in 2:53:55 so no, not great but stil 4+ minutes under my bottom threshold. For my first long course race I will take it!  Ann had a good race too finishing in 2:01:16!  I NEEDED this race badly.  I had 2 so-so sprint races this year and one good one.  I needed to do a long course to see where I am and to know what I need to do for next year as I shoot for a HIM.  I NEEDED to have agood race to finish off the year on a high note and I think I accomplished that.

Chris

 

Springstead Triathlon

This race report is coming late but better late than never!  This sprint tri took place on Aug 11th up in Springstead, WI located between Mercer and Park Falls.  It's a small but well run event.  I had Rev3 in the Dells penciled in but between cost and doing some rehab on my In-Laws house the couple days before we felttoo beat up to go to the Dells.  The race consisted of a 1/4 mile swim, 16 mile bike and a 5K.  We were there in plenty of time but for whatever reason got rushed at the last second and didn't get a chance to warm up.  We quickly got our wetsuits on and went to the lake.  The horn went off and we were off!  I had some good pacing to start off and quickly saw the 1/4 mark buoy.  I was feeling good! I rounded the end boat to head back and then for whatever reason I stated to get winded as I did in my first tri of the year.  the rst of the way back I struggled.  UGGGG, not his again!  I exited the water and got on the bike.  The roads were ok to start out with and I had a good tail wind.  I was averaging about 22MPH on the bike.  As I got to about mile 5 or so I had to turn onto a side road that was anything but good surface.  Aseries of blacktop heaves caused me to be careful and spent too much time out of aero.  On the way back I had a good head wing hitting me and was seing 18 to 19 MPH on the speedo.  Ended the bike averaging 20.3 MPH so I'll take t.  Got off the bike and started the run.  Was feeling good!  Garmin was showing about a 8:30 pace.  Bugs were starting to get me on the way back and I got a little distracted with that and the heat.  I started to feel a "bonk" at around 2.5 miles and plugged ahead never stopping.  Craossed the finish lin in 1:30:31, not my best time. Timing was a start and end only so I don't really know what my swim or T1/T2 was.  Looking at the results it appears I came in about 4th overall.  Not my best race of the year but did it to keep the practice up.

Chris

South Wood County Triathlon Race Report

Well, I FINALLY was able to get the first tri of the year in. This is a very nice small event with around 150 entries.  I haven't done a tri in the rain before and I really didn't want to do this one in the rain.  Forecast didn't look good.  That morning I decided to drive down and do it regardless.  The drive was about 2.5 hours but we got here in plenty of time.  I registered, set up my transition area and was feeling really good about things.  It started to rain more but I was now committed.

With about 30 min before race start I got my wetsuit on and did some warmups in the water.  My wave was 4th so I was able to gauge things and see how people were doing.  I remember thinking "that doesn't look like a1/4 mile swim....".  My wave's turn came up.  The horn sounded and I was off.   I was in a really good groove, swimming with the pack about in the middle. At a certain point I thought "this is easy!"  At that point I looked up and realized a only went about 1/4 to 1/3rd the way!  At that point, I looked down the lake to where the turnaround was and it felt like Mt. Everst to me.  I struggled, couldn't get my form right, couldn't breate right and even had to stop and take breaks.  It was a complete mental breakdown!  i finally put enough of an effort in to make it back to shore.  I wasn't the last in my wave but close.  It felt like 15 minutes went by.  I came out of the lake, ran up the hill to T1.

By now it apparently was raining pretty good but I honestly don't remember it raining at all.  Was I in a zone or just exhausted and mad at myself over the swim.  Who knows. I mounted my bike and took off.  I knew I had time to make up so I pushed it.  The course was flat so I knew I didn't need to worry about hills.  I was passing people like they were standing still.  My goal....don't get passed and pass everyone!  It seemed like I did.  I was even pasing guys on very expensive bikes with disc wheels.  It's a great feeling blowing by someone that has spent 3 or 4 times what you have on their equipement!  By about halfway through the bike the rain ended.  So in the end I think I passed roughly 0 people and was never passed once!  As I came into T2, I went to dismont and my entire right hamstring and calf locked up!  I haven't had this happen in a while.  Poor bike fit or did I push it too much?  Hobbled over to the rack and got shoes on.

As I headed out of T2 I had to take it easy since I was on the verge of cramping.  After about a 1/4 mile things got easier and I was able to run halfway decently.  I had a couple guys go by me that I knew were in my division.  The run was pretty good, good heart rate, not cramping but my time wasn't as fast as I wanted.  I paced a guy almost the entire run and about 2/10ths of a mile left he started to slow down. As I came up on him he saw me and put the turbos on.  I wan't going to beat him today.  I came in and felt pretty good until I had to stop to give them my chip, then the leg cramps came back.  Walked around a bit, ate and congratulated another guy in my division who came in ahead of me.  I wound up 11th out of 16 in my division, 63rd out of 147 overall.  The one good thing out of it was I ranked 30th overall in the bike.

It was a well run event and I will do it again!  I have 3 weeks now to get watever mind games happened on the swim behind me.  More water time should solve that.

Setting up transition

Swim start

T1

Leaving T1

Coming into T2 and cramping

Coming in!

results

First Duathlon of the year!

Cooney Duathlon!

Well, this year we traveled down to Oconomowoc to take part in an early season race, the Cooney Duathlon.  It was a 2 mile run, 21 mile bike and another 2 mile run.  The weather was ok.....cool, around 50 and cloudy, but it was quite breezy also.  At least the rain held off!  Woke up at around 4:30.  Thought it would be easy to find a cup of coffee in the hotel, I was wrong!  Searched everywhere, wound up make a single cup in the room.  Woke up Ann around 5:30.  Found out no breakfast until 7AM on a Saturday, good thing I was prepared and brought oatmeal and bananas.  Got ready, dressed and loaded the bikes. 

Arrived at the event.  Weather was cool, around upper 40's and cloudy.  It was fairly breezy out too.  Got our tribags and bikes off the rack and headed to transition.  Found our spot and prepared the area for T1 and T2.  About 40 minutes before race start I got in line to go to the bathroom one last time.  Ann jogged around warming up  There were only 4 porta toilets, so I stood in line until about 10 minutes before race start so I didn't have as much time to warm up as I wanted to.   

The race started in waves, we were last which I don't like because it makes me feel like I'm back of the pack!  LOL!  The buzzer went off and so did we.  I was wearing my new Hoka's and trying to run with my new "faster cadence" stride.  I felt a little winded but held out enough and made it to transition.  Time - 7:51mi.  Grabbed my bike and off I went!  Heading out I knew I needed to practice more transitions.  I had a hard time getting my feet into my shoes and took longer than I should.  These early season races usually give me a reality slap or two!  As I kept pedaling, I realized I made a HUGE mistake.  A few days earlier I posted my fit on ST and had responses of "Your seat is to high".  So, I lowered it almost 2 cm and then it rained and I had no time to test it out prior to race day.  The entire 21 miles felt like I was under powered and too short on my peddle stroke.  I also made the mistake of not trying out my new fabricated water bottle mount  prior to race day and couldn't get anything out of my drink tube, so no hydration!  The roads were ROUGH with potholes and it was windy which didn't help.  Result?  One of my slower rides clocking in at 19.7 MPH.  I had every intention of hitting a constant 21+MPH day.  Came into transition, racked the bike and off I went.  My lower inside quads were really sore (from too short seat height) and I was exhausted from the bike and knew my run wouldn't be great.  It wasn't.  I posted an 8:35 per mile time.  Came into the finish line and frankly was happy it was over, grabbed some water and a protein bar and watched for Ann to come in on the bike.  A few minutes later she came in and looked tired.  The wind and rough roads got to her also and her magnet came loose on the front wheel so she had no clue what her speed, or anything else was.  She looked like she needed a little push so I started to give her   some positive reinforcement that she was doing great and to keep it up!  She asked if I would run with her.  I hesitated because I was still tired myself but I sucked it up and did.  She did great and finished.  All in all it was a learning experience.  I thought my run would suck ( I  suck at running ) and my bike would be good.  It was the exact opposite!   I broke every rule of racing (don't do anything new on race day) and I paid the price for it.  It wasn't my worst race, but one I will remember.  Next up....a Sprint tri in a few weeks!

Start!

coming in from first run

coming in from first run

coming in from bike

heading to transition

finishing!

First "Brick" of the year!

Decided to try my first "Brick workout of the year.  Started off on the treadmill and ran 2 miles at around 7 MPH or so and came out to 16:20 for a time.  Then jumped on the bike and kept in the 90 RPM range for 10 miles.  Of course I didn't want to end it there so I jumped back on the treadmill and ran another mile.  So in effect I guess I did a super sprint Duathlon!  LOL!

Chris

Triathlon Season coming to an end.....

Well, the weather has changed and it's getting cold.  Events are pretty much done for the year and all that's left is hoping for a few nice days to get outside and train before the snow flies.  It's been an "interesting" year for us.  Ann came on like gang busters and after doing a duathlon and a couple running events she finished the season doing 2 triathlons within one week of each other!  I have been nagged by injuries all year starting with a weightlifting injury back in February that hampered my lifting all year then a hip flexor issue that prevented me from doing any half or full marathons and then an accident that messed up my shoulder.  I ended up completing a duathlon, 3 triathlons, 2 running events and a swim event.  My times were very good, completing races faster than I anticipated.  Were I fell short was moving up in the ranks to longer triathlons.  I'm hoping to get my shoulder issue resolved one way or another so I can begin a strict and intense off season routine that will get me to the next level.    

Second Triathlon in 1 week!

Well, I loved doing my first one and Chris found this one relatively close to home so I thought I'd give it a "tri".  LOL!  This was a sprint Triathlon down in the Shawano area.  It consisted of a 1/4 mile swim, a 16.6 mile bike and a 3.5 mile run.  The event was fun, laid back and well organized.  The bike route was redone due to some road construction and had a number of hills and was more challenging than the old course from what we were told.  I felt great on the swim my timing was pretty good!  The bike was was challenging as I said before, with numerous hills.  I averaged just under 15 MPH.  I got off the bike and felt pretty good going into the run.  It was supposed to be a 3.5 mile run but I think it was closer to 4 miles.  The last mile got me.....I started fading and having a hard time with my breathing.  All in all I had fun, and it was a nice addition to my first tri I did the Sunday prior! 

First race of the year tomorrow!

Ann and I signed up for the Cinco Du Mayo Duathlon in Stillwater, MN.  Ann will be doing the sprint course which is a 2 mile run, 10 mile bike, and a 2 mile run and I'll be doing the long course which is a 3 mile run, 20 mile bike, and another 3 mile run.  Weather is looking "ify" with some rain in the forecast so I'm praying it holds off and the road dries up a bit or the bike portion will have to be a bit slower.  This will be a great test for my knee which has had a "click" in it for about 3 weeks after I banged it hard accidently.  If all goes well we are looking to do a triathlon the first weekend of June down in Lake Mills which would be Ann's first tri!  We need to get into the lake and get some swimming time in though.  We should have some pics and video of tomorrows event so stay tuned!

Chris

Tri Bike Shoes vs. Road Bike Shoes

My new ride!

It has arrived!  Visiting our son in Winona and stopped into a bike store to buy a part I needed to complete my custom road bike build and came across this.  I had no intention of buying it and NEVER make those types of impulse buys but Ann said "Happy B-Day" and said I deserved it.  Hmmmmm, who am I to argue with such a smart woman! 

How to build your own foam roller inexpensively!

We all know that foam rollers help us runners and triathletes prevent injury to our tendons and muscles but the cost to buy some of these products can be quite costly.  I saw this article on kineticloop.org and thought I would repost it here for everyone!

How to Build a Foam Roller

As everyone knows the craze for foam rolling has taken off. If you haven't heard of foam rolling you can go to www.kineticloop.org . On our site Kinetic Loop Training System we have a free article called Rolling the Hot Spots using the Kinetic Foam Rolling Loop method with step by step instruction on full body foam rolling. 

How would you like to learn how to make a foam roller for under 20 dollars??? You will need the following items below:
1. Blue camping mat from Walmart (8.00 dollars)
2. 3 inch diameter by 20 inches in length PVC pipe from Lowe's or Home depot(cost 3.00)
3. Super adhesive Spray number 77 (3.00 dollars )
4. Duct tape (3.00 dollars)
5. Razor blades (2.00 dollars)

Instructions:
Roll out camping mat and measure 12.75 inches in height and 21 inches in width.
Cut measurements with razor blade.
Wipe off any dust on the PVC pipe and spray with adhesive.
Wrap mat around the PVC pipe
Make sure the mat wraps up evenly on the PVC pipe and both ends touch.
Take the duct tape and wrap around the camping mat.
Wrap and cut the duct tape a section at a time.
Make sure to pull firmly.
Now you have your very own home made foam roller.