Monthly Archives: April 2014
This post is coming to you from the lively San Antonio International Airport. It has been a little long since my last post, but that is because I have been gallivanting across the country this week for a medical conference.
There is nothing quite like the experience of a medical conference. On the surface, it is all about education. Indeed, I learned lots about low back pain, shoulder problems, and commercial driving. But it also about meeting up with the only colleagues that truly understand the suffering we endure in the name of public health. Good times for sure this year.
But enough digression, this is a triathlon blog. Training since the grizzly has been proceeding for the most part well. As I knew I was going to be away from my bike for a good five days, I compressed all my rides into the first part of the week. The prescription was for another nine hours. I held on as long as I could, but alas, I did miss one of my long rides. Only 6.5 hours this week. Here is the longest.
Kept running during that time as much as I could but I saved most of the exciting stuff for when I was in San Antonio. I started out the week with a couple of ½ mile to 1 mile repeats at threshold followed by a day of V02/hill intervals on the treadmill. Then it was run block time.
I arrived in San Antonio on Saturday around 1:00. I had rented a road bike from a local shop, but thanks to Fiesta, basically San Antonio’s version of Mardis Gras, I wasn’t able to get to the bike shop. Oh well. So after checking into the Marriot, I hit the treadmill for the first half of my long run. I put out an easy paced ten on the dreadmill with the intention of hitting San Antonio’s well regarded trail system for the last three. Unfortunately, the aforementioned Fiesta made running on the street something akin to human pinball. After a few minutes of dodging, it was back on the treadmill for another four. Certainly my first day had not gone to plan at all, but a nice 98 degree poolside recovery made me forget my woes quickly. To top things off, the Riverwalk was a truly epic way to end my first evening in the Alamo City.
Sunday, I started things off proper. I was out of bed before lecture and I hit the Mission Trail for a recovery seven miles. As my Garmin had not found its new location (I find it takes a few days usually….),I just ran on time; 30 minutes out and 30 minutes back. It has been ages since I have been on such an inner city trail system and San Antonio didn’t disappoint. It was a truly wonderful experience.
Monday, my legs were roasted more than the BBQ I was devouring so I took the day off from running. However, thanks to a well-timed lunch, I had a chance to escape to the Northside Swim Center. It has been ages since I was able to lap swim outside, and getting a few sun drenched yards was one of my primary goals for the trip. I’ll keep it simple. 4 dollars for epic swimming facilities and a friendly staff.
Just to give you an idea of how cheap this is, damn Lifetime Fitness wanted 50 bucks for a DAY PASS. 50 bucks!
Tuesday was another busy lecture day so I kept my run to a simple 4 miler with 2 miles at threshold. Good for waking up the legs after a day off.
To finish things off, I rose nice and early for another 14 miler today. First, I started with seven miles on the dreadmill as I wasn’t sure if the BBQ I ate the night prior was going to settle well. After doing this for six years, my intuition is usually pretty good on such things. After a quick bathroom stop, it was back to the Mission Trail for another six miles. Pace is off because of the “urban turning” as I call it (think stairs, 180 degree turns, and stoplights). Temperature was a wonderful 75 degrees with a light breeze and lots of sun; a fitting end to my Texas miles.
Tomorrow the flop occurs again. I have nine hour of riding to do between now and Sunday and then things start to taper down. Only about one month to go until Boise and things are looking good. Keep your fingers crossed in regards to injuries; no pain yet.
As everyone who reads my blog or follows me on Facebook knows, the other passion in my life is craft beer and food. San Antonio provided plenty opportunity to entertain my palate. I had a chance to visit the famous Friendly Spot and its selection of brews didn’t disappoint. I also eventually stopped into both Blue Star and Freetail brewing for some bumper stickers. However, there are a few gems that I really must point out to the epicurious.
The first stand out would be The Filling Station. This small converted gas station looks more like a hipster’s backyard man cave more than a public drinking establishment. Despite that, I was welcomed with open arms, even without my tight jeans and ridiculous fixed gear bike. Their tap list was superb, despite some usual beers like Desuchute’s Black Butte Porter mixed in.
To top things off, there is an incredible sandwich shop next door called the Station Café. You are more than welcome to order a sandwich and bring it over to enjoy with your beer. Being usually disappointed with the “spicy” offerings by restaurants in Montana, I ordered a sandwich called “Napalm Turkey” to side my Dogfish Aprihop. They weren’t kidding about the habanero sauce; I was literally drenched in sweat after half of it. The food was so good I even stopped in again before heading to the airport, even when the beer part was closed. The best part is that the sandwich was a measly six bucks. It is a must visit for anyone coming into town.
The second standout is The Granary Cue and Brew. This gourmet eatery, settled into a down to earth environment, dishes out refreshing takes on the usual suspects while serving truly epic homebrew and bottles. The night I was there had a restaurant brewed Black IPA, an American IPA, and a Rye Saison flowing. The Saison was a little thin for my palate but the IPA was a good basic brew.
It didn’t matter, because the food experience was something I didn’t want to dilute. My choices included scallops seared in root beer and served with crystallized root beer wafers. Sweet and tart. I followed this up with the BBQ board; a small appearing entree that was actually perfect in size when garnished with beans and potatoes.
What really set things apart were the bartender’s recommendations. First, he offered me a freshly prepared pastrami beef rib that wasn’t on the menu. It was literally one of the best pieces of meat I have ever consumed. To top that off, he pointed me in the direction of a phenomenal imperial stout, Brewmance. It was the coup de grace of stouts, especially when paired with their excellent Buttermilk Chess Pie. The service and food, coupled with an outstanding environment, has truly made The Granary Cue and Brew one of my favorite restaurants. I can’t wait until my next visit.
While I have enjoyed the heat, my body is longing for the comfort of home, family, a low humidity 50 degrees,, and some pepto. Time to catch a plane…and eventually a bike!
It’s Easter weekend, so I will pound this one out fast. Lots to be done in the next 24 hours.
Coming into this race, I am happy to say I am feeling stronger than ever in all three disciplines. The only hiccup in my race plan is that I was only able to get out on the open road three times before the race. And when I mean “open road” I mean a bike path in Great Falls while cruising 15-20mph. Even at that speed, my aero bars were feeling as comfortable as a dentist’s chair. But what can you do.
After getting most of my big workouts in early in the week, I took two days to taper down. This about drove me crazy. But I fortunately woke on Saturday morning refreshed….ok, more like a pack of C4 ready to go off.
For this year, my family decided to again brave the chance of us all going down to Missoula. However, instead of asking my wife to watch me race while herding our four kids, I conceded to a family of six’s realities and did the right thing: I dropped them off at the Southgate Mall in Missoula before the race. Instant happiness was found among sales and candy stores. Despite nearly every entity in Montana having some sort of event in Zoo town, I still was able to find parking within three minutes of arriving at the race site. 15 minutes later, I was all suited up and ready to roll.
Swim: 1000y, 15:51, 13 sec PR
After I completely lost concentration last year and turned the swim into a flailing mess, my one goal for this year’s swim was to close my mind and stay in the box. I told myself that this swim should be no different than my training swims. After warming up, I closed my eyes and imagined the pool was completely empty except for me. And off I went.
I focused on long and smooth and things started great. Soon, I was on top of the first person in my wave, and after a well-timed flip turn, I was leading the lane. It was amazing how well mind over matter went. I don’t even recall noticing the people in the lane next to me more than a few times. I did get held up quite a bit while passing; I think I feel finally comfortable upgrading my expected swim time next year.
I was really zoning in towards the latter part of the swim and I lost count of how many laps I had left. No problem, I knew they would stick a kickboard in at 100yd and 50 yds left, so I just kept looking for the board. On I went until finally I saw a red kick board. “100 yards to go” I thought. As I headed back down the lane, I thought “was it supposed to be a red or grey board first…..did I miss a board…no must be one more after this.” So I make it back to the start and I see no board, so I figure one more. I have been focusing on efficient flip turns, and I excitedly made a quick one to start my last lap. As I reached the opposite end, I could see good old Krista, a friend from work, screaming at me….just like last year. “This can’t be good” I thought. I figured either I was way too slow and so I picked up the pace back home. Unfortunately, I got stuck again behind a fellow wave swimmer and it was slow going. As I exited the lane, I saw in great dismay that my time was 16:48. This was way off as I had consistently been swimming 15:40’s in training. I had determined before the race that I was only going to concentrate on my times during this race, and not second guess myself by thinking about prior performances. I shrugged the time off and did the only thing I could do: head towards my bike.
As I found out after the race, I apparently interpreted the kickboard signaling wrong and I swam an extra 50 yards. FACEPALM. First time for anything…..
The 15:51 time above is the correct time. What the timer’s decided to do was add the extra lap time to my T1 time, which is added to the bike time. Speaking of bike….
Bike: 12 miles, 34:49, 3-50 second PR
T1 went pretty well. No problems with shoes or helmet. Mounting took a few extra seconds. The weather was perfect today; a far cry from last year’s chinook. As I headed out, I was only minimally cold and the effort quickly warmed things up. I survived the dumpster slalom and off I went. Two people were ahead of me, and I was able to take one in right at the start. However the other guy was hauling ass. Again, I kept my head in the box and raced my own race.
As I mentioned, I came into the race pretty fidgety on the bike and it certainly showed. I have been training harder on the bike this year, but my fear made it difficult to transfer my gains to the open road. Up and down I went on the bars. This is despite not having much wind at all today. And my bike position just didn’t feel right. I am hopeful that this will improve as I get out on the road more this spring.
As I headed back from the turn around, the speed picked up and I nearly ran off the road at one point. Fortunately, I made it back to the transition unscathed. I had a little trouble getting out of my shoes, but I was still able to dismount without hugging the ground.
Despite the less than efficient ride, today was still a major PR for my bike. It’s hard to be exact about my performance because the T1 time, and maybe T2, is added to the bike time. My fastest ever bike in this event was in 2012 at a total of 34:52. That was without the extra 50 yards of swimming. Here is today’s data per the Garmin 910XT.
Here is the Garmin file from my prior PR time.
So give and take, I was about 1:00 faster today…on a bad day. I’ll take that.
Run: 3.1 miles, 23:59, 41 second PR.
T2 went fast enough. 26 seconds by Garmin. Off I go and the legs feel GREAT. There is a slight downhill at the beginning, and this usual causes me to cramp up; not today. I hit the trail and things seemed to get easier and easier. Every year before this, I have been a huffing and puffing monstrosity. Today was a controlled pushing effort. First mile passed by right on the mark and then it was finally the time to test my preparation: the hill.
Prior years, I did something like two hill days before this triathlon and called that hill training. This often left me resembling Sisyphus on the Grizzly’s infamous hill. This year, I have been doing heavy hill training once or twice a week for the past two months. I hit the hill, and instead of feeling fatigue, I felt familiarity. One of the most rewarding things I enjoy about triathlon is seeing the rewards from training. Up and up I went without a pause, feeling nothing but a burn that hurt but I knew I could handle. Once again, a soothing guitar player greeted me at top and back down I went.
Ironically, the downhill was the trickier part as I took a slide on the dirt. Fortunately, my ankles survived again. As I made my way back from the turn around, my legs were feeling better and better. This is great news for my upcoming half-ironman in June. By the time I finished up, I was ready to keep running.
Synopsis: 1:14:39, 7/21 AG, 59 second PR, 44/170 male overall….with extra 50 yards!
So overall, despite the rather humorous swim outcome, it was a good day personaly. As I figure, I have anywhere between a 59 second to a 2:00 minute personal record. Overall, it seems everyone was slightly faster with the favorable weather conditions. Still, I am happy to be seemingly stepping off my personal plateau.
Today was not only a personal victory for racing, but more importantly also for the family. Despite being stuck at the mall for 3.5 hours alone, I was greeted by my wife and kids with only smiling faces, shopping bags, full tummy’s from Red Robin, empty bladders, and clean undies. We capped off the day with a great beer from Draught Works Brewery and a pizza. With a ham waiting to be cooked tomorrow, this weekend is already epic.
Every race is a chance to learn and this is no different. Today, I realized that I need to spend way, WAY, more time on the road. This is going to be challenge with the nine hours of riding I am doing a week already. But all the trainer riding is not going to be worth anything if I can’t pedal my bike in a race. Time to buy some spring riding clothes.