Finally replaced my dead laptop at home. Decided to go with the iMac for its sheer power over the MacBook Pro since I hope the kids and I will do great things with photos, video and music production.
This also means I can catch up on my blog posts. I still have to report on the May 2nd Escape from Alcatraz Triathlon and now the San Diego Rock n' Roll Marathon...the two hardest races I've ever done. The Marathon netted me a foot injury and, coupled with my schedule lately, Vineman 70.3 is in jeopardy.
My iTunes songs just transferred from my iPhone, so I'm outta here!
Happy Training
Bill
June 17, 2010
June 3, 2010
Marathon Man?
Okay, so my blogging has been absent lately. But that's because my computer died at home and my work ramped up. So, while I'm dying to share my Alcatraz story, it still has to wait. Why? Because...
The San Diego Rock n' Roll Marathon is this Sunday and I'm running it. Why? Because....
I'm stupid. I told myself I would never run one. Then I met all these runner friends on Twitter and FB and felt left out, so I justified a marathon since I have the Vineman 70.3 in approximately 7 weeks. I needed something to kick my butt into running more than 13.1 miles because that's the distance on the 3rd leg of the 70.3. So, I figured a marathon would make me train 13, 15, 18, 20, 22 miles. That way when I get off the 56-mile bike, 13 miles will feel doable.
The best laid plans.... So, between work and kids and other things, I never ran more than 13 and that was 10 days ago. I thought if I could just get 18 or 20 in, I'd feel better about the race. Instead, I think I ran one more short run and have been cycling 40+ miles with my group. I tell myself that on that day I ran 13 I could have easily run another 7 (very true...I was in a zone) and that that is good enough. I also know that my body can run the 26.2 and that I can handle the mental battle because of my triathlon mental training.
So, this should be fun! It will be interesting to see how I report back. My carrot? I made a bet with one of the girls in my FB running group (OC Coast Runners) on time. If I lose I have to wear this:
Happy Training,
Bill
May 5, 2010
Racing Gear
This started out as a Zoot racing shoe review, but then I remembered that this blog is for the Regular Joe (not 6-pack) or Josie. I was gonna title this "Triathlon Gear," but some of my gear applies to full and half marathons as well. So, with no order or organization whatsoever, here goes:
These are my newest addition to my race gear arsenal. They're the 2009 Zoot Ultra 2.0s. They're interesting because they're light and the inside is largely made of neoprene. This is great because I don't feel any stitching at the top of my foot like I do with my Nike Air Pegasuses...that = less blisters. The Zoot is designed to be used without socks for quicker transitions in triathlons (transition time counts, so the goal is to switch out of cycling shoes and into running shoes as quickly as possible). I have walked in them, run 6 miles in them and raced 8 trail miles in them. Verdict: 8 out of 10.
As a running/racing shoe they're great due to their light weight and low profile heel that encourages a mid-strike (heel-to-toe = no bueno and slower time). As a sockless shoe, I found myself getting slight callouses on the balls of my foot. This may be because I walked in them a lot in a "break-in" period which may not have been necessary. But something about the material and the foot, and the shoe not wicking away ALL of the sweat as advertised may be a problem on longer runs. I'm gonna try them with thin socks, so the verdict is not set in stone. The only other problem is that the right shoe digs into the area above my foot on the right side (see where the red part touches the second "o" in "zoot" above?). I thought it was the laces, but it really is just the shoe. So I spent $145 to have a shoe dig into my anterior ankle area and rub the skin away. Fail. You get an 8, maybe even a 7. So, I'm going to try these out on the track during speed drills. I think they will kick butt! They really are only for racing though so I need to take it easy on usage. Oh, and the holes in the shoe design made the shoe PERFECT for my last triathlon where I had to put them on out of the water (not typical) and then again after the cycle.
As a running/racing shoe they're great due to their light weight and low profile heel that encourages a mid-strike (heel-to-toe = no bueno and slower time). As a sockless shoe, I found myself getting slight callouses on the balls of my foot. This may be because I walked in them a lot in a "break-in" period which may not have been necessary. But something about the material and the foot, and the shoe not wicking away ALL of the sweat as advertised may be a problem on longer runs. I'm gonna try them with thin socks, so the verdict is not set in stone. The only other problem is that the right shoe digs into the area above my foot on the right side (see where the red part touches the second "o" in "zoot" above?). I thought it was the laces, but it really is just the shoe. So I spent $145 to have a shoe dig into my anterior ankle area and rub the skin away. Fail. You get an 8, maybe even a 7. So, I'm going to try these out on the track during speed drills. I think they will kick butt! They really are only for racing though so I need to take it easy on usage. Oh, and the holes in the shoe design made the shoe PERFECT for my last triathlon where I had to put them on out of the water (not typical) and then again after the cycle.
This is my Garmin Edge 305. It is awesome and gets a 9.5 out of 10. Why? Because I saved $75 on E-bay (I spent about $265 with tax) and it came with BOTH the Heart Rate monitor AND the cadence monitor (for some reason they come with one or the other, usually). But that's not all! You can read the specs on Garmin's site here www.garmin.com. It basically provides everything I need for my cycling AND runs...which is nothing short of PURE AWESOMENESS. In addition to the standard speedometer, clock and timer, I can measure my pedaling cadence, monitor my HR zone (which matters), while also seeing the hill grade I'm riding. It measures mileage by using the 12 satellites orbiting the planet (this one) and is much more accurate than my Nike+ which I don't even use at this point.
What's also great about the 305 (I still have to give it a name. Grimey?) is that it snaps onto my handlebars and then I can remove it quickly to take with me on a run. I did that on my race last weekend and loved that I could gauge certain things (my watch band broke on my Timex Ironman watch) and I like carrying it and looking at it to check my mile times knowing the distance (I know they post Mile boards on races, but it's a personal control thing). Why a 9.5 and not a 10? Because I don't give many things a 10, plus the speedometer fit is so tight that I'm waiting for the magnet reader to thrash my spokes on my back wheel. It's just too close! So, 9.5. The only thing it doesn't have is downloadable maps (cost about $250 more), though it maps my course (without streets) and can take me back the way I came. It worked on a hike, so I'm happy.
What's also great about the 305 (I still have to give it a name. Grimey?) is that it snaps onto my handlebars and then I can remove it quickly to take with me on a run. I did that on my race last weekend and loved that I could gauge certain things (my watch band broke on my Timex Ironman watch) and I like carrying it and looking at it to check my mile times knowing the distance (I know they post Mile boards on races, but it's a personal control thing). Why a 9.5 and not a 10? Because I don't give many things a 10, plus the speedometer fit is so tight that I'm waiting for the magnet reader to thrash my spokes on my back wheel. It's just too close! So, 9.5. The only thing it doesn't have is downloadable maps (cost about $250 more), though it maps my course (without streets) and can take me back the way I came. It worked on a hike, so I'm happy.
That's it for gear tonight. It's amazing how much I write for two pieces of gear. Verdicts?
1. The Zoot may or may not be for you, but it's definitely a light shoe that delivers on race day.
2. The Garmin 305 is a must-have. So go get one!Happy Training!
Bill
Long Overdue
Okay, so the novelty of blogging has worn off a little as I've had to focus on work, kids, and training....okay, and catching up on 24 and the occasional mindless crap. My head is swirling with different blog topics, but my need to make each one well-thought and complete is holding me back. So, to break that needless goal, I'm posting today about nothing. Maybe I should have called it the "Seinfeld post."
The good news is I won't be posting about the Pasadena Reverse Tri because there isn't much to say there, except it was fast and my lungs hurt when I jumped into the 94 degree pool. I do want to post about intentionally slow runs and the benefits thereto, dieting and my recent love for sugar, and not respecting the triathlon, which is probably up first. I just completed the Escape From Alcatraz Triathlon and it turned out to be tougher than I anticipated...probably because I didn't respect all of it...just the swim. It really was an awesome weekend from a social and event standpoint. I met some cool, fun people and have a new swimming idol...and I have a handful of pictures. Here are a few for the teaser:
Departing for the island. 7 a.m.
Collage poster by agphotography's sport-traiture.com
If you only knew how much energy it took to muster up the smile on that run.
So, there was an LA Fun Ride (52 miler) last month and I have the San Diego Rock n' Roll marathon coming up, including a new challenge with one of my running friends who helped me form the OC Coast Runners group on FB (you need to join) if you're local.
Races are aplenty, so if you're not signed up for one and you're injury free...what are you waiting for?
Happy Training...
Bill
The good news is I won't be posting about the Pasadena Reverse Tri because there isn't much to say there, except it was fast and my lungs hurt when I jumped into the 94 degree pool. I do want to post about intentionally slow runs and the benefits thereto, dieting and my recent love for sugar, and not respecting the triathlon, which is probably up first. I just completed the Escape From Alcatraz Triathlon and it turned out to be tougher than I anticipated...probably because I didn't respect all of it...just the swim. It really was an awesome weekend from a social and event standpoint. I met some cool, fun people and have a new swimming idol...and I have a handful of pictures. Here are a few for the teaser:
Departing for the island. 7 a.m.
If you only knew how much energy it took to muster up the smile on that run.
So, there was an LA Fun Ride (52 miler) last month and I have the San Diego Rock n' Roll marathon coming up, including a new challenge with one of my running friends who helped me form the OC Coast Runners group on FB (you need to join) if you're local.
Races are aplenty, so if you're not signed up for one and you're injury free...what are you waiting for?
Happy Training...
Bill
April 19, 2010
Televised Races
After getting home from Vegas on 1.5 hours' sleep last night (capping a decent night of Texas Hold 'em) and fitting a nap in, I was happy to see my DVR had recorded new triathlon races and that they were, in fact, new. The VS and USTN channels are great because they show pretty much all non-mainstream sports you won't find on the main network channels. VS tends to have more cycling and swimming, where USTN has more track and field, marathons and triathlons. I never thought I'd be excited about watching endurance sports on tv, even though I'm a baseball and golf viewer (though much less now).
What's funny is I was just talking to one of my good friends and triathlon training partner, Eric, about how the Kona Ironman race is deceiving because they make it look like it's easy to complete in 9 hours. It's not that I ignore the people who take 12 to 18 hours to complete it, but the editing cuts out most of the mileage, as it obviously has to. But over an awesome dinner at Delmonicco's at the Venetian in Vegas, Eric, one of my partners and I had a discussion over the shorter races. I basically said, "we should push for tv programming that showcases the shorter races...probably the Olympic distance because it's like a sub-2 hour sprint for the pros" (1500m swim, 24 mi. cycle and 6.2 mi. run). "It would only include the top 12 or 20 racers in each gender because it would be guaranteed to have close finishes," I said. We then discussed the financial goals of tv networks, the old-boy history that supports 162 baseball game viewings and even hockey and basketball (the playoff seasons are almost as long as the regular seasons). My friend concluded that we just weren't going to get to see most races except for special occasions, like the Olympics, or that time Michael Johnson and that Canadian "doping" sprinter raced a 200m and Johnson pulled up hammy-lame. I saw his point but disagreed believing that there are enough viewers who would watch this sub-2 hour race.
To my pleasant surprise, I discovered the World Triathlon Championships tonight. You can see the details of the season here triathlon.org. It consists of 7 races between April and September in Sydney, Seoul, Madrid, Hamburg, London, Kitzbuhel, and a Grand Finale in Budapest. Pretty cool and a U.S. location is noticeably absent (I'll be bringing a grass roots campaign on this). The Sydney race was not live since it took place last week and, thanks to Twitter posts, I learned who the winners were as it happened (not really a problem since I tend not to remember by the time I view races). However, the telecast pretty much showed the entire race from swim to bike to run. And, as we had discussed last night, there was definitely exciting action. Several U.S. athletes led much of the race only to be passed mid-run and place 9th and 10th. I believe there were about 75 competitors in the men's race versus the 20 I suggested (I will watch the women's next). 
So, while I'm happy I won the pseudo-argument, I'm more happy that NBC agrees with me enough to put these races on one of its alternate sports channels. And again, if you like to watch swimming or cycling (that novelty has worn off for me for the most part) or track, it's available to you. As a non-pro competitor, there's a lot to get out of these races, including basic encouragement...similar to how guys start pumping iron after watching a Rocky montage.When you get a chance, find these channels (Ch. 805 on Cox cable in Orange County) and watch a few of these races. With the fast-forward remote in hand, I'm pretty sure you'll find yourself making this one of your regular tv weeklies.
Race season is well under way. If you haven't signed up for any races, find one or two. You'll love it and your new family of fellow-racers. Alcatraz is in 2 weeks and I'm definitely behind schedule for the swim. Working on that this week. And, yes, I trained while in Vegas...each discipline.
Happy Training!
Bill
March 31, 2010
1st Ever Triathlon (Part 2)
So I left off on my story of my first triathlon ever (the Toyota Desert Triathlon Olympic in La Quinta, CA) at the whistle.
The Swim (3/4 Mile)
I started at the left side because I read that weaker swimmers should avoid the middle. Now I'm not a weak swimmer, but I knew that at least half the field would be faster likely because I didn't get enough training in. Well, the left side is like the middle. I immediately felt hands hitting my legs, my feet, my side...for those of you who play video games, all I could think of were zombies pawing at me...it was that creepy. Lesson #1: Stay to the right or get attacked by zombies.
But there were other problems, like the temperature. I chose to wear a sleeveless suit because the water was only supposed to be 65 degrees. I say that like it's not cold because apparently I have no clue about water temp. I found out today that the lap pool I use is 84 deg. That's a 20 deg difference! I was one of the few with a sleeveless wetsuit. I dove in and started paddling to the cadence of all the splashing...which means too fast, but that lasted about 5 seconds because all of a sudden I couldn't breathe. It was so cold it shocked me. I was almost hyper-ventilating. Not to be daunted I shoved my face back in and started stroking again, 1, 2, 3, 4, what the heck is going on?! Why is my face so cold? I look at others to see if they're feeling the same way, and yes, a good handful around me are. Then I look at them and play the "what do they have that I don't?" game. Ah, yes...and I reach up onto my forehead and pull my goggles onto my eyes. LOL. I was so calm and cool at the start that when the guy started down-counting I was caught off-guard. I hoped that this small amount of plastic and foam around my eyes would warm my face. No luck. As I watched the second person swim to the shore --to quit-- I spent a half second considering doing the same. That's how breathless I felt. I now understood why people in the back of the earlier waves looked like they were wading in the lake. It was effing cold! Lesson #2: Understand water temp and dress accordingly.
I started breast-stroking with the dozen or so like me and told myself "just breathe, it'll slow." I tried backstroking and that lasted 5 seconds. What felt like 10 minutes (and was probably 4) I was probably not even 100 yds out when I tried freestyle again and found myself acclimated. The mass group in my wave was already at the first buoy. It took me forever to get there (my friend said the same thing) and the second buoy looked to be at least 1 1/2 times the distance. When I reached the buoy, I was in a rhythm. I practice breathing every third stroke to alternate sides but was forced to breathe every other stroke because I still felt out of breath. I passed some swimmers from the previous two waves having a tough time and started being passed by some of the Masters swimmers (older than my group). At any given time, there were probably only 5 people around me and wouldn't you know it? yep, zombies. I read about sighting buoys to swim straight and thought, "that's for people who aren't athletic or have a clue." Lesson #3: Stop thinking what people write in articles doesn't apply to you. One smart thing I did was wear ear plugs. The cold water would have been brutal in my ears and one more distraction. I remember thinking "good call, Bill."
Transition 1
I reached the shore trying to pass that last person or two and immediately stood up to run toward the ropes guiding us into the Transition Area. My calves were cramping. I don't even remember kicking that hard but they were tight and I managed to run at about 75% speed, past the transition timer and into the bike rack area, being sure to remove my cap, goggles and ear plugs and taking my wetsuit down to my waist. I recall being in the 6th row on the right and the numbers were posted on the side. I still ran to the 7th row then laughed and backtracked passing some guy who probably laughed at me. I pulled my wetsuit off my legs and strapped my helmet on (penalty if you leave without it strapped and I read enough articles that put this first, so that's what I do). I pulled the towel off my shoes (because I actually had foresight with the rain) and put on my Oakleys (w/ orange "dusk" lenses that make me look like a hunter). I had my socks rolled back but they were wet from the rain and I knew it would take me forever to get them on, so I called an audible and put my bike shoes on barefoot...or at least tried to.
If you've ever strained any part of your abdomen muscles, you learn quickly just how much you use them for everything you do. Well, I discovered that you use your calf muscles when putting shoes on, and it's difficult to do while standing. Part of my problem is the geniuses who were so excited to sell me my bike on Thanksgiving Eve were also so excited to sell me the most expensive biking shoes (they're pretty high-end and I treated myself due to a generous gift card from a friend). They completely disregarded my annoyingly repetitive statements that I was going to be racing triathlons. So my really cool shoes with dials are completely WRONG for triathlons, essentially because I can't pull the tongue back and just slip in and velcro strap them.
Most triathletes will clip their shoes into their bike ahead of time so they can run faster to the mounting area (you have to run your bike to the spot that could be 50 to 70 yds away). Then, they pedal with their feet on top of the shoes until they reach a good pace, then slip their feet in and velcro. Lesson #4: Don't trust your bike shop guy. But since you need to be able to, find a different bike shop guy. (They also didn't do a proper fitting, which I had to pay $125 for at rocknroadcyclery.net...which has resolved my back pain issues).
Anyway, I got into my gear, put my Hammer Gel in my back pocket and took off. [A few notes here: 1. in case it wasn't clear, we wear our race uni under our wet suit and 2. I only took gel because of the short race distance...if it was longer, I would have had a solid to eat].
Bicycle Leg (24 mi.)
This. Was. Awesome! After clip-clopping my bike over to the end of the transition mat sounding like a Clydesdale, I quickly mounted my bike...only to remember that I was supposed to put it in a higher gear for an easy pedal start. That's a quick fix and my Shimano Ultegra shifters are quick. But Lesson #5: Make sure you set your gear on a higher gear for an easier start. People crowded the front to mount their bikes because they're clueless about getting to the side...it was actually a problem for my buddy, McCune. The best part was that it was a 30-yd uphill start. Nothing like an uphill to get the legs pounding and separate the men from the boys. The asphalt was rough, and I smiled at the fact that I have Zertz in my forks and saddle post because my Roubaix is awesome! My ride would be a little more comfortable on this rough road. We basically had to ride a large square for two laps and we started about 1/2 mile West to get to the square. All I could think of was catching every guy in my wave to make up for my awful swim.
Turns out that biking is my strongest leg at this point (I thought running would be). We rode on wet pavement in the rain with a light head and lateral wind and I averaged 21 mph. McCune averaged 24-25 mph and the top guys probably averaged b/n 26 and 27 mph. Considering I started biking approx. 4 months prior, I was very happy and expect to reach 25 mph on courses that have hills by the end of the year. What's great is that I passed scores of people. What's also great is that everytime I thought I was awesome, I'd hear zZZzzz zzZZZzzz zzZZZzz and some stud or studette would go flying by me with his disc wheel, probably thinking how awesome he was (women tend to be more humble ;-))
Lesson #6: Buy or rent a disc wheel or some Zipp 808s if you want to go zZZzzz zzZZZzzz zzzZZZzz by people....and maybe add 1 to 2 mph to your speed. Toward the end of Lap 1, the road was paved better and it was like a 1 mph increase in speed instantly, which is a lot. I should mention that I had just added clip-on tri-bars so that I could rest my forearms and improve my aerodynamic position. It adds an instant 1 mph just by settling in and probably more if you tuck correctly.
What I love about road biking is that you can be cranking at a high cadence and, unless you're going up a long hill, you can chat with people around you...which is what I did. "Wet enough for ya?" Okay, I didn't say that, but it WAS raining on us the entire time. I didn't notice it mostly, except for the tiny stream in the road I constantly was trying to avoid -- 20 feet wide of road, but it's like a moth to the flame...flirting with that little stream of negative mph water. As I entered Lap 2 the early wave group (pros) were taking a left back to the transition area. I didn't like feeling like they had lapped me but it helped to know that they had a decent head start, though some of them were probably from my wave! The second lap was the same as the first. I did find some people to pace with (just by sight since drafting isn't allowed) and that helped pass the time. I enjoyed the little mini-competitions I would build in my head with them.
But then, with about 5 miles to go this old codger (probably mid to high 50s) passed me after I grabbed my drink (which I've found can make me drop cadence for a stretch). It took me about half a mile to pass him back and he didn't like that, so he edged ahead of me and stayed there. Jerk. I actually had an enemy and he didn't like me passing him back. He bugged me all the way back. But then as we entered the last mile, we had a little uphill. It really was "little"...about 50 yards at a 5 degree incline. I put it in low gear and cranked by O.C. (old codger) like he was standing still...a few others too. Small victories... ;-)
Transition 2
I reached the transition mat where people seemed to have difficulty with the concept of braking to a stop and dismounting. It wasn't the wet rims either. They just seemed clueless. I clip-clopped to my spot, racked my bike, and took off my awesome non-triathlon shoes. Calves still strained. Worse. I had to sit down and couldn't pull my running shoes on (they have Yankz laces and the tongues were pulled back). I stood up and took my helmet off and noted I had nothing else to remove for the run. We were by a lake and there was gravel on my wet feet now. I figured it would all come off as I slipped my shoes on. Lesson #7: gravel does NOT magically fall off your feet when putting shoes on with wet feet. Standing and in calf pain, I shoved my shoes on, walked over to the curb and did 10 second stretches for each calf. I knew I couldn't run without it and was willing to eat the time (this is ironic as you'll see later). I felt some gravel in my shoes (top and bottom) but figured it would all be good. My feet were still cold from the lake and the vents in my shoes letting in the cold air and that numbness served me well with my gravel-filled shoes...at least for the 6.2 miles. I took off running for the Transition end and my cool gel bottle (about 5 inches tall) was bouncing up and down in my back shirt pocket. Do I go back? Do I throw the bottle to the side? It was only $4 but it was my newest acquisition. So I decided to carry it. I hate carrying things when I run. I told myself it would be my security blanket. And it was.
The Run (6.2 Mi.)
As I ran, I noticed my hips were tight and my chest was tight. I blamed the cold and the long ride. I shifted into an easy pace and figured I'd warm up in the first mile. I was probably running 8:30 min./mi. and didn't care. The first station had electrolyte drinks and I took one just to make sure I was hydrated. I was actually full and probably didn't need any more...but then I still took a swig of my Hammer Gel for energy. The first 1/4 mile was where I found my oasis...a bathroom. I needed one since Mile 4 on the bike and it was pressing on me the whole ride. That 25 second detour felt like I dropped 10 lbs as I ran a little lighter on my feet. My right rib was still tight and it actually took me 2 miles to warm up. A handful of good runners passed me and I didn't like it. The run for them was what the bike ride was for me.
We ran twice around the lake and somewhere my pace moved to my steady coast of about 7:50 min./mile. I don't think I could have cranked it up anymore. My buddy McCune passed me at about the 2.5 mile spot and I was happy for him. He started 8 or 12 minutes before me (2 waves) so I figured he had me beat by 20 minutes or so, which is exactly what I expected. It sucks running past the finish line to do another 3 mile lap, but that's how it goes. The 2nd lap was uneventful though I tried to pose for some photos and the annoying gravel in my shoes was, well, still annoying. I crossed the finish line to nobody cheering me. I don't race for that, but it's fun to have someone waiting. Then my FB OC Sprint Tri Social buddy, Josh, called me out and congratulated me. So, I had Josh. Not some hot woman...or my kids,
but Josh...it was good enough. Post-race is always anti-climactic, especially in the rain. So I grabbed some bananas and oranges and looked for a protein shake booth but the booths lagged at this event. Event Fail.
Final Stats:
Swim: 00:26:20
T1: 00:03:50
Bike: 1:11:00
T2: 00:03:25
Run: 00:48:45 (7:51 min./mi. pace)
Total Time: 1:33:40
My goal was to beat 1:30:00. So close. My swim cost me at least 4 minutes and my calves cost me a good 1 1/2 minutes. All in all I was pleased with my first race, which included some less-than-perfect conditions.
Post Race (2 Important Lessons)
As I gathered my things, I noticed blood coming through my left shoe. I immediately thought of Danica (chicrunner.com) because her toes bleed when she runs. One of these days, one of her blood stains will look like Jesus or Mary and crowds will come to touch her bloody shoe or sock.
I took off my shoes and saw one of my toes was rubbed raw on top. Oh well, that's racing. I put my Uggs on (yes, I wear them because I'm cool). Only when I got home and into the jacuzzi did I realize how bad my feet were from the gravel. Pain. A two inch long gouge on my left foot (probably a scrape from forcing the shoe on) and 3 different open cuts on my right from gravel just sitting there. Lesson #8: When you're not even close to winning the race, or even your Age Group, take the extra 10 seconds to wipe the gravel from your feet. (<--here's the irony of stopping to stretch my calves but not wiping my feet). It took 10 days for the gouge to heal enough for me to run and killed my ability to train even on the bike. I limped around the office like the O.C. who couldn't hack it up that last bike hill. Other Lessons: This also prevented me from taking a slow recovery run the next day or two after. Consequently, my calves were tight for a good week or so. I stretched poorly and didn't get a massage. These are necessary following future races. I bought compression calf sleeves which seemed to help my latest bike ride. You can get compression socks at many tri and bike stores. I prefer onetri.com because I think their prices are fair (and they're about 4 fwy miles from my office). But I've recently learned from my marathon friends that recovery is the last part of the race. Well, a big carb-crash burger and fries and shake and/or s'mores are the last part, but it's important to remember that the race isn't over at the Finish Line.
So there you have it! My first triathlon and all kinds of lessons learned. Some were highlighted, and others are simple hints you can emulate (ear plugs, set-up, etc.). I've since raced another triathlon and had more success, but still learned other things. But that's a much shorter blog to come...
Happy Training,
Bill
The Swim (3/4 Mile)
I started at the left side because I read that weaker swimmers should avoid the middle. Now I'm not a weak swimmer, but I knew that at least half the field would be faster likely because I didn't get enough training in. Well, the left side is like the middle. I immediately felt hands hitting my legs, my feet, my side...for those of you who play video games, all I could think of were zombies pawing at me...it was that creepy. Lesson #1: Stay to the right or get attacked by zombies. But there were other problems, like the temperature. I chose to wear a sleeveless suit because the water was only supposed to be 65 degrees. I say that like it's not cold because apparently I have no clue about water temp. I found out today that the lap pool I use is 84 deg. That's a 20 deg difference! I was one of the few with a sleeveless wetsuit. I dove in and started paddling to the cadence of all the splashing...which means too fast, but that lasted about 5 seconds because all of a sudden I couldn't breathe. It was so cold it shocked me. I was almost hyper-ventilating. Not to be daunted I shoved my face back in and started stroking again, 1, 2, 3, 4, what the heck is going on?! Why is my face so cold? I look at others to see if they're feeling the same way, and yes, a good handful around me are. Then I look at them and play the "what do they have that I don't?" game. Ah, yes...and I reach up onto my forehead and pull my goggles onto my eyes. LOL. I was so calm and cool at the start that when the guy started down-counting I was caught off-guard. I hoped that this small amount of plastic and foam around my eyes would warm my face. No luck. As I watched the second person swim to the shore --to quit-- I spent a half second considering doing the same. That's how breathless I felt. I now understood why people in the back of the earlier waves looked like they were wading in the lake. It was effing cold! Lesson #2: Understand water temp and dress accordingly.
I started breast-stroking with the dozen or so like me and told myself "just breathe, it'll slow." I tried backstroking and that lasted 5 seconds. What felt like 10 minutes (and was probably 4) I was probably not even 100 yds out when I tried freestyle again and found myself acclimated. The mass group in my wave was already at the first buoy. It took me forever to get there (my friend said the same thing) and the second buoy looked to be at least 1 1/2 times the distance. When I reached the buoy, I was in a rhythm. I practice breathing every third stroke to alternate sides but was forced to breathe every other stroke because I still felt out of breath. I passed some swimmers from the previous two waves having a tough time and started being passed by some of the Masters swimmers (older than my group). At any given time, there were probably only 5 people around me and wouldn't you know it? yep, zombies. I read about sighting buoys to swim straight and thought, "that's for people who aren't athletic or have a clue." Lesson #3: Stop thinking what people write in articles doesn't apply to you. One smart thing I did was wear ear plugs. The cold water would have been brutal in my ears and one more distraction. I remember thinking "good call, Bill."
Transition 1
I reached the shore trying to pass that last person or two and immediately stood up to run toward the ropes guiding us into the Transition Area. My calves were cramping. I don't even remember kicking that hard but they were tight and I managed to run at about 75% speed, past the transition timer and into the bike rack area, being sure to remove my cap, goggles and ear plugs and taking my wetsuit down to my waist. I recall being in the 6th row on the right and the numbers were posted on the side. I still ran to the 7th row then laughed and backtracked passing some guy who probably laughed at me. I pulled my wetsuit off my legs and strapped my helmet on (penalty if you leave without it strapped and I read enough articles that put this first, so that's what I do). I pulled the towel off my shoes (because I actually had foresight with the rain) and put on my Oakleys (w/ orange "dusk" lenses that make me look like a hunter). I had my socks rolled back but they were wet from the rain and I knew it would take me forever to get them on, so I called an audible and put my bike shoes on barefoot...or at least tried to.If you've ever strained any part of your abdomen muscles, you learn quickly just how much you use them for everything you do. Well, I discovered that you use your calf muscles when putting shoes on, and it's difficult to do while standing. Part of my problem is the geniuses who were so excited to sell me my bike on Thanksgiving Eve were also so excited to sell me the most expensive biking shoes (they're pretty high-end and I treated myself due to a generous gift card from a friend). They completely disregarded my annoyingly repetitive statements that I was going to be racing triathlons. So my really cool shoes with dials are completely WRONG for triathlons, essentially because I can't pull the tongue back and just slip in and velcro strap them.
You have to admit, these are sweeeeet!
Most triathletes will clip their shoes into their bike ahead of time so they can run faster to the mounting area (you have to run your bike to the spot that could be 50 to 70 yds away). Then, they pedal with their feet on top of the shoes until they reach a good pace, then slip their feet in and velcro. Lesson #4: Don't trust your bike shop guy. But since you need to be able to, find a different bike shop guy. (They also didn't do a proper fitting, which I had to pay $125 for at rocknroadcyclery.net...which has resolved my back pain issues). Anyway, I got into my gear, put my Hammer Gel in my back pocket and took off. [A few notes here: 1. in case it wasn't clear, we wear our race uni under our wet suit and 2. I only took gel because of the short race distance...if it was longer, I would have had a solid to eat].
Bicycle Leg (24 mi.)
This. Was. Awesome! After clip-clopping my bike over to the end of the transition mat sounding like a Clydesdale, I quickly mounted my bike...only to remember that I was supposed to put it in a higher gear for an easy pedal start. That's a quick fix and my Shimano Ultegra shifters are quick. But Lesson #5: Make sure you set your gear on a higher gear for an easier start. People crowded the front to mount their bikes because they're clueless about getting to the side...it was actually a problem for my buddy, McCune. The best part was that it was a 30-yd uphill start. Nothing like an uphill to get the legs pounding and separate the men from the boys. The asphalt was rough, and I smiled at the fact that I have Zertz in my forks and saddle post because my Roubaix is awesome! My ride would be a little more comfortable on this rough road. We basically had to ride a large square for two laps and we started about 1/2 mile West to get to the square. All I could think of was catching every guy in my wave to make up for my awful swim.
Turns out that biking is my strongest leg at this point (I thought running would be). We rode on wet pavement in the rain with a light head and lateral wind and I averaged 21 mph. McCune averaged 24-25 mph and the top guys probably averaged b/n 26 and 27 mph. Considering I started biking approx. 4 months prior, I was very happy and expect to reach 25 mph on courses that have hills by the end of the year. What's great is that I passed scores of people. What's also great is that everytime I thought I was awesome, I'd hear zZZzzz zzZZZzzz zzZZZzz and some stud or studette would go flying by me with his disc wheel, probably thinking how awesome he was (women tend to be more humble ;-))
What I love about road biking is that you can be cranking at a high cadence and, unless you're going up a long hill, you can chat with people around you...which is what I did. "Wet enough for ya?" Okay, I didn't say that, but it WAS raining on us the entire time. I didn't notice it mostly, except for the tiny stream in the road I constantly was trying to avoid -- 20 feet wide of road, but it's like a moth to the flame...flirting with that little stream of negative mph water. As I entered Lap 2 the early wave group (pros) were taking a left back to the transition area. I didn't like feeling like they had lapped me but it helped to know that they had a decent head start, though some of them were probably from my wave! The second lap was the same as the first. I did find some people to pace with (just by sight since drafting isn't allowed) and that helped pass the time. I enjoyed the little mini-competitions I would build in my head with them.
Transition 2
I reached the transition mat where people seemed to have difficulty with the concept of braking to a stop and dismounting. It wasn't the wet rims either. They just seemed clueless. I clip-clopped to my spot, racked my bike, and took off my awesome non-triathlon shoes. Calves still strained. Worse. I had to sit down and couldn't pull my running shoes on (they have Yankz laces and the tongues were pulled back). I stood up and took my helmet off and noted I had nothing else to remove for the run. We were by a lake and there was gravel on my wet feet now. I figured it would all come off as I slipped my shoes on. Lesson #7: gravel does NOT magically fall off your feet when putting shoes on with wet feet. Standing and in calf pain, I shoved my shoes on, walked over to the curb and did 10 second stretches for each calf. I knew I couldn't run without it and was willing to eat the time (this is ironic as you'll see later). I felt some gravel in my shoes (top and bottom) but figured it would all be good. My feet were still cold from the lake and the vents in my shoes letting in the cold air and that numbness served me well with my gravel-filled shoes...at least for the 6.2 miles. I took off running for the Transition end and my cool gel bottle (about 5 inches tall) was bouncing up and down in my back shirt pocket. Do I go back? Do I throw the bottle to the side? It was only $4 but it was my newest acquisition. So I decided to carry it. I hate carrying things when I run. I told myself it would be my security blanket. And it was.
The Run (6.2 Mi.)
As I ran, I noticed my hips were tight and my chest was tight. I blamed the cold and the long ride. I shifted into an easy pace and figured I'd warm up in the first mile. I was probably running 8:30 min./mi. and didn't care. The first station had electrolyte drinks and I took one just to make sure I was hydrated. I was actually full and probably didn't need any more...but then I still took a swig of my Hammer Gel for energy. The first 1/4 mile was where I found my oasis...a bathroom. I needed one since Mile 4 on the bike and it was pressing on me the whole ride. That 25 second detour felt like I dropped 10 lbs as I ran a little lighter on my feet. My right rib was still tight and it actually took me 2 miles to warm up. A handful of good runners passed me and I didn't like it. The run for them was what the bike ride was for me.
I did pass this guy at Mile 5
We ran twice around the lake and somewhere my pace moved to my steady coast of about 7:50 min./mile. I don't think I could have cranked it up anymore. My buddy McCune passed me at about the 2.5 mile spot and I was happy for him. He started 8 or 12 minutes before me (2 waves) so I figured he had me beat by 20 minutes or so, which is exactly what I expected. It sucks running past the finish line to do another 3 mile lap, but that's how it goes. The 2nd lap was uneventful though I tried to pose for some photos and the annoying gravel in my shoes was, well, still annoying. I crossed the finish line to nobody cheering me. I don't race for that, but it's fun to have someone waiting. Then my FB OC Sprint Tri Social buddy, Josh, called me out and congratulated me. So, I had Josh. Not some hot woman...or my kids,
but Josh...it was good enough. Post-race is always anti-climactic, especially in the rain. So I grabbed some bananas and oranges and looked for a protein shake booth but the booths lagged at this event. Event Fail.Final Stats:
Swim: 00:26:20
T1: 00:03:50
Bike: 1:11:00
T2: 00:03:25
Run: 00:48:45 (7:51 min./mi. pace)
Total Time: 1:33:40
My goal was to beat 1:30:00. So close. My swim cost me at least 4 minutes and my calves cost me a good 1 1/2 minutes. All in all I was pleased with my first race, which included some less-than-perfect conditions.
Post Race (2 Important Lessons)
As I gathered my things, I noticed blood coming through my left shoe. I immediately thought of Danica (chicrunner.com) because her toes bleed when she runs. One of these days, one of her blood stains will look like Jesus or Mary and crowds will come to touch her bloody shoe or sock.
I took off my shoes and saw one of my toes was rubbed raw on top. Oh well, that's racing. I put my Uggs on (yes, I wear them because I'm cool). Only when I got home and into the jacuzzi did I realize how bad my feet were from the gravel. Pain. A two inch long gouge on my left foot (probably a scrape from forcing the shoe on) and 3 different open cuts on my right from gravel just sitting there. Lesson #8: When you're not even close to winning the race, or even your Age Group, take the extra 10 seconds to wipe the gravel from your feet. (<--here's the irony of stopping to stretch my calves but not wiping my feet). It took 10 days for the gouge to heal enough for me to run and killed my ability to train even on the bike. I limped around the office like the O.C. who couldn't hack it up that last bike hill. Other Lessons: This also prevented me from taking a slow recovery run the next day or two after. Consequently, my calves were tight for a good week or so. I stretched poorly and didn't get a massage. These are necessary following future races. I bought compression calf sleeves which seemed to help my latest bike ride. You can get compression socks at many tri and bike stores. I prefer onetri.com because I think their prices are fair (and they're about 4 fwy miles from my office). But I've recently learned from my marathon friends that recovery is the last part of the race. Well, a big carb-crash burger and fries and shake and/or s'mores are the last part, but it's important to remember that the race isn't over at the Finish Line.
So there you have it! My first triathlon and all kinds of lessons learned. Some were highlighted, and others are simple hints you can emulate (ear plugs, set-up, etc.). I've since raced another triathlon and had more success, but still learned other things. But that's a much shorter blog to come...
Happy Training,
Bill
March 25, 2010
Breaking into Alcatraz
It's funny how the days just roll by and I'm suddenly a good week behind on this thing. I still want to report my first triathlon ever because the first one is unique in so many ways. That said, my 2nd tri ever was my first sprint tri ever (and a reverse at that) and there are some more "new" things I learned, including some successes.
But those have to wait for several reasons: First, a bunch of my Twitter and DM acquaintances ran the LA Marathon and they owned the spotlight, deservedly so. The best overall (mostly) objective recap, including video, was given by @LARunr http://larunner.blogspot.com/. I say "mostly" because he, Billy, ran with another blogger http://www.chicrunner.com/ who struggled beginning at the halfway point and he turned his focus on seeing her through all 26.2 miles. A true friend who portrayed one of the characteristics that I love about runners and triathletes...unconditional camaraderie. Check out their blogs as they both have a way with words, letting you experience all 26 miles, including those observing and supporting.
This race is like Kona IronMan. You have to be the best of the best to get in. Or, you have to get in by lottery, or celebrity invite. There are 2,000 participants, including those choosing to do the relay.
I quickly tweeted to my pals, "Should I do it?" The runners all stayed quiet. They'll talk running all day, but bring up triathlons and they scatter like cockroaches when you turn the light on. Thankfully, my tri buddies and non-endurance buddies chimed in: "How can you not do it?!" "You HAVE to do it." They were right. One of my biz partners said, "there's no downside to doing it." He was referring to the 1-hour cap on the swim...take too long and they pick you up on the boat and dump you off on the shore to.....continue the race! Yep, no downside.
Still, as is my customary approach, I researched everything. I called my surfing friend in NY and asked about handling the cold water. I researched the web on advice, tricks, etc. Found out that Vaseline is an insulator. I emailed the Alcatraz people....booties are permitted! The swim was doable! But in 1 hour? I did half the distance in low 60s water in 26 minutes (inc. a 4 minute adjusting period). So arguably, I can easily beat the 1 hour limit if I don't freeze up. This is important. I can't go into the race thinking, "who cares if I don't complete the swim...they'll just pick me up." No. I have to believe I can do it in the time allotted.
Then it suddenly occurred to me. This isn't about doing the triathlon with the hilly bike ride and the 400 sand-ladder steps. This is about doing what nobody but Frank Morris and his cronies allegedly did (except that wimpy guy who couldn't jump high enough to reach the plumbing pipe to get out). This is about surviving the swim from Alcatraz to the mainland. A bucket list item if I ever heard one.
So by the end of the day, I committed mentally. I booked my hotel. Tomorrow I will plunk down the 400 clams to take my spot. I will buy a full wetsuit, a neoprene hood, and booties (they make some with a big toe section). I will train in cooooold water. I will rub vaseline on my hands and face on race day, and I will make the swim from the boat to the shore in under an hour. And, then, I will gladly do a warm-up mile run to my waiting bike and I will kill it on the hills because that's what I do. Then I will slip on my running shoes --sans gravel-- and will run 8 hilly miles with my new and improved step and stride, including 400 sand-ladder steps without pulling on the hand cable.
And I will cross the finish line knowing that I broke into Alcatraz (courtesy of the lottery) simply to break out and tell about it.
~Bill
But those have to wait for several reasons: First, a bunch of my Twitter and DM acquaintances ran the LA Marathon and they owned the spotlight, deservedly so. The best overall (mostly) objective recap, including video, was given by @LARunr http://larunner.blogspot.com/. I say "mostly" because he, Billy, ran with another blogger http://www.chicrunner.com/ who struggled beginning at the halfway point and he turned his focus on seeing her through all 26.2 miles. A true friend who portrayed one of the characteristics that I love about runners and triathletes...unconditional camaraderie. Check out their blogs as they both have a way with words, letting you experience all 26 miles, including those observing and supporting.Second, an unexpected email came in Wednesday morning and took my focus for the entire day. It was from the Escape From Alcatraz Triathlon people. I was on the lottery waitlist apparently and they are holding a spot for me. I forgot that I even put myself in the lottery because I didn't originally get chosen (I had no triathlons under my belt at the time I applied) I had no idea there was a wait list. I immediately checked the date (May 2nd) and my calendar (no trials) and opened up the web site to start learning about it. Here's a glimpse from escapefromalcatraztriathlon.com:
The Escape from Alcatraz Triathlon begins with an 8:00 am plunge from the San Francisco Belle into the icy cold water (55 deg.) adjacent to Alcatraz Island.- It is quite a rush when you take the leap, like a paratrooper from a plane, for the 1.5 mile swim.
- Triathletes face the risks of strong currents, treacherous 55 degree waters and two ton sea lions.
- WARM-UP RUN (there's actually a warm-up run after the freezing water before we bike)
Upon exiting the water at the Marina Green Beach, triathletes proceed to the first transition area where they will switch to running shoes and warm clothing for the 1 mile warm-up run to the Marina Green.
It's a hilly and windy S.F. 18 mi. bike ride -------->
On tired legs, the triathletes will begin the 8 mile run to Baker Beach Battery
They will encounter the deep sand of Baker Beach through the turn around point until they reach the dreaded Equinox Sand Ladder (400 steps up the cliff). This experience will drain the legs of even the best professionals, as there is nothing like it anywhere in the sport of triathlon. More than one triathlete has used the hand cable to help them walk up the stairs.
Clint Eastwood
(check out this 1979 classic)
I quickly tweeted to my pals, "Should I do it?" The runners all stayed quiet. They'll talk running all day, but bring up triathlons and they scatter like cockroaches when you turn the light on. Thankfully, my tri buddies and non-endurance buddies chimed in: "How can you not do it?!" "You HAVE to do it." They were right. One of my biz partners said, "there's no downside to doing it." He was referring to the 1-hour cap on the swim...take too long and they pick you up on the boat and dump you off on the shore to.....continue the race! Yep, no downside.
Still, as is my customary approach, I researched everything. I called my surfing friend in NY and asked about handling the cold water. I researched the web on advice, tricks, etc. Found out that Vaseline is an insulator. I emailed the Alcatraz people....booties are permitted! The swim was doable! But in 1 hour? I did half the distance in low 60s water in 26 minutes (inc. a 4 minute adjusting period). So arguably, I can easily beat the 1 hour limit if I don't freeze up. This is important. I can't go into the race thinking, "who cares if I don't complete the swim...they'll just pick me up." No. I have to believe I can do it in the time allotted.
Then it suddenly occurred to me. This isn't about doing the triathlon with the hilly bike ride and the 400 sand-ladder steps. This is about doing what nobody but Frank Morris and his cronies allegedly did (except that wimpy guy who couldn't jump high enough to reach the plumbing pipe to get out). This is about surviving the swim from Alcatraz to the mainland. A bucket list item if I ever heard one.
And I will cross the finish line knowing that I broke into Alcatraz (courtesy of the lottery) simply to break out and tell about it.
~Bill
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