Capping off an interesting season - Ironman Augusta 70.3

In early 2012, I was trying to decide which 70.3 would be my first to attempt. It came down to Beach 2 Battleship and Ironman 70.3 Augusta. Both offer great courses, current assisted swims and awesome crowd support. After I weigh it out, the race closer to home won out and you can read about that experience in this blog. Flash forward three years later, eight 70.3 distance races in the books and I am finally getting ready to toe the line in Augusta.

As this race grew near I was feeling amazing, coming off of a great race at the Patriots International and completed some great training efforts, it would appear that I was peaking at the best time possible.

I had planned this trip early on and added an extra day to travel down. Thanks to a suggestion from some friends I was staying at the Queen Ann Inn, which was right on the run course. 

The ride down to Georgia was pretty uneventful, until I got within a quarter mile of the Queen Ann that is. As I was waiting to turn left at a light, a car passes by making a left in the opposite direction and cuts the turn basically right after I pass. This causes their mirror to hit my bike, which is on the back of my truck. I felt a good bump and looked back to see my handlebars twisted and I could not see my front wheel in the mirror as I had for the last 8 hours. You guessed it, I freaked out, especially since the driver kept going. There was no way they didn’t feel the hit, anger level is reaching Incredible Hulk range. Luckily there was little damage to the wheel and none to the bike. The wheel, I found out when I got home was knocked out of true and luckily that was it. Damn, I hoped that was my bad luck event for this trip.

The Sherpa's/Parents

After this fun and getting checked into the Queen Ann, I meet up with my parents who made the trip down to be my Sherpa’s once again. They become very good at this task and depending on the location, could be available to Sherpa for you too, LOL!! I also learned that everyone staying at the house was doing the race and as it turned out, almost all were members of the DC Tri club which is affiliated with Snapple. How cool is that!

The next day, we took a trip to the expo/packet pick up. After getting my packet we explored the expo. I had a great conversation with Jason from Orr Cycling. He builds carbon race wheels and I have had a chance to meet him at an earlier race this year. I really like the wheels he had on display and when the time comes to upgrade, I will be giving Jason a call. I also spent some time talking to Johnny at the Ruby Project booth. Johnny is a great example of how customer service should be, he walked me through a few options for the glasses I have and help me decide on a pair of ImpactX lenses that are photochromic (which means the get darker the brighter it gets). This by the way turned out to be huge help come race day, Thank You Johnny!

Later that day we drove the bike course and I got to relax. Saturday, I dropped the bike off and got in a quick run, picked up some beer (for Sunday after the race) and spent the rest of the day resting and doing everything I could to stay out of my own head.

Race morning I was up before my alarm, got ready and my parents arrived to drive me down to transition. So this might be a good time to explain some of the logistics of this race. The swim was point to point, so I would have to be bused to the swim start from transition. Thankfully there is only one transition area but the finish line was at separate location. This all makes for some fun planning. Unlike Challenge, Ironman had morning swim bags you could drop off before the start, with not only your morning stuff but with what you may need at the finish line. Thankfully I have two great Sherpa’s so my after race bag was waiting for me in my dad’s truck.

As we got to transition, I started to get things set up to realize my bike had been re-racked. You see, because of being on the taller side I have a large size frame. As such, I need to rack my bike by the handle bars. Normally you would rack by the seat but my bike will not fit under the bar without having to tilt it and once all the bikes are racked, I don’t have enough room. So, as I re-positioned it, a volunteer comes running over giving me crap. I tried to explain to the kid why I was doing this and it was not my first rodeo. He just wouldn’t listen, this brought over the volunteer captain who I just so happen to have a chat with the day before. Super nice guy, he calmed the kid and now me, he also suggested to make sure this was not an issue we should walk over and double checked with the official. The official told us it was fine, explained why they asked to check but understood my situation. Now that is over with, my blood pressure started to come down, I did some dynamic stretches to help warm up using a new tool I got called Active-Stretch, this things is awesome and is becoming my go to warm-up routine. After finishing that, I sought out my parents one last time and headed to shuttle (a yellow school bus) for the ride to the swim start.

At the swim start I realized very quickly that I forgot one thing that would've been very helpful, my jacket. I took it off while setting up transition and now that I was sitting waiting and the breeze picked up with the pre-dawn temp left me a bit chilled. I found a good spot that blocked some wind, wrapped my wetsuit around me and waiting until it was time to head over for my wave start. I was lucky enough to be in the second wave, there were 26 total, wow that is a lot of people racing.

The time came to get my Xterra Vortex wetsuit on and I started to make the short walk to the starting arch. Last year in the two Ironman brand races I completed I earned the status of All World Athlete, there are three levels and I qualified for the bronze level, which is the top ten percent of my age group. I brag about this because this bestowed upon me a different color swim cap with AWA on one side. The cap became quite the conversation piece prior to the swim start. Some asking what it was and why I had a different cap, others asking how I got the cap as when they check in, there were none left. This conversation help make the trek down the ramps to the floating dock go by very quickly. Next then I knew we were jumping in and holding on to the dock waiting for the cannon (yes cannon) to go off.

I bring up holding onto the dock to mention the current, up river are a series of dams which provide the current. While we sat their waiting a few guys let go and were quickly heading down stream, one guy commented that he had to work a bit to get back to the dock. My gut was starting to tell me that this was going to be a fast swim.

BOOM! The cannon goes off!

As soon as I let go the current grab me, I dropped my head and started to swim. No matter how much I tried though I could not get my breathing right. That is what I get for sitting around and not warming up at the swim start, there as no pre-race swim allowed but I should have brought my shoes or my active-stretch. It took a few hundred yards for my breathing to come around and when it did, I started to fly. After that point, I barely had to lift my head to sight. I was lucky that I was not running into many people from the first wave and when I did sight I was able to make corrections to avoid people up ahead. The next thing I know the buoys changed to orange from yellow, telling me I was on the back end of the course. After that it seemed like I was at the swim exit in no time. As I stood up I head my Dad yelling almost right away and I ran up the boat ramp unzipping my wetsuit.

 

Swim: 23:16 8th AG, 47th Overall

When I first saw transition the day before I thought WOW, this will be the shortest transition run in history, well was I wrong! I did not realize we had to run around transition then into it, based on my Garmin I ran a quarter of mile total. I did stop to take advantage of the wetsuit strippers along the way, still debating if this helps as for the third time my foot got stuck and I had to talk them through getting it off. That done, helmet on, took a big bite of a clif bar and I was off to the mount line.

T1: 3:28

The plan on the bike was to stay a little low watt wise and save some energy for the run. As I got to the 5 mile mark my average watts were 216, very low from the 250 I was shooting for but my speed was holding on the high end so I counted it as a win. By mile six, I finally saw another rider, by mile ten I saw a second rider. After passing him, I never did see another rider the rest of the ride, many time I wonder if I was even on the right course but there was a volunteer at almost every intersection, seeing them I knew I was OK. Also, my watts were still on the low end, averaging about 219 so what the heck, I keep it up that pace.

Shortly after mile 20, the noticeable hills started on the course, my watts slowly started creeping up to where I had expected them to be earlier.  I paid special attention to my output climbing, to make sure I was not above my threshold for more than a few minutes at a time. Still feeling pretty good, I pressed on and really attacked the downhills.

At mile 35, there was a quick sharp turn, almost a 90 degree turn, when I saw it while we drove the course I knew I had to remember to be careful and slow down. Now mid race, I forgot what road I was on and guess who forgot about the turn until I started to make it. Here is play by play, see the cones, slow down as normal for a turn, start the turn and realize the cones go around and it hits me this is the turn, grab the brakes and repeat the following statement over and over: “OH SHIT!” while the turn. The police officer working the intersection started laughing and as soon as I made it through upright and on the inside of the cones, so did I.

After that, I knew there was one or two steady climbs and then almost a straight downhill for the last 10 miles. The legs started getting a little sore at this point and I made sure to pick up the cadence some the help bring the legs back around. By the way, did I mention I have not seen a sole on a bicycle yet, what the heck??

The last 10 miles flew by, my watts drop down under 220 again but my speed is way up, must be the downgrade of the road. Then I see the street light and the corner store I knew lead back to transition. As I turn up the road I see my parents running down a hill at the end of the road, shoot them a thumbs up and start undoing my shoes and get ready to dismount.

As I get off the bike and start running towards transition, the crowds are cheering big time and a lady yells, “You’re in second”. I stopped, almost trip and yelled “wait, WHAT?” she yelled “second overall”, my response was simply, “HOLY SHIT!” This can’t be right, it was a good ride, maybe a PR but to in second????

Bike: 2:25:55, 6^th AG, 23^rd Overall

Transition was a little longer then I would have liked. As I put my socks on, my legs got tight and my head started to spin a bit. I stopped, took a deep breath and got back to work. Grabbed my hat, bib and bottle of Osmo and headed right for the run out.

T2: 2:06

The run out was the opposite of the swim in so almost a quarter of mile again and as I turn on to the road I see my parents and start asking am I really second, second overall. They both say yes and once again my response, “HOLY SHIT” then I look forward and see the coolest thing ever, the bike escort…SWEET!

That's my Holy Shit 2nd face

Bike escort!

He was a chatty guy, I think his name was Jamie, I really had a hard time hearing him, maybe because I am in shock. I know we chatted for almost the first full mile but I could not tell you of what. As the mile one marker got close one of my biggest fears started to materialize. My damn quads (both) started to cramp and bad! I had to stop and drive my thumbs into both, downed two salt pills and started off again. Now this could be from pushing the bike too hard but how can that be when my watts were so low, or I was not hydrating enough, again not sure how. I am using the same plan I always do and it is a cool wet day, my running pace was much faster than planned, you know being excited and all, that has to be it, right? What the hell!

As we get to the first aid starting and I was hurting. I was asked by a volunteer what I needed and I asked for anything that would stop my legs from cramping. A banana was shoved in front of me, never ate on in a race before but what the hell. It worked! 

Almost right after the aid station the cramps were gone and I went back to work. It was about mile four that I got caught and that guy went by like I was standing still. I held my head high as I never expected to be in this situation in an Ironman brand race and I was still in third. I got to a turn-around to head back up Broad street and I see my parents. My mom is reading me text messages from my training partner Steve Smith and you couldn’t of smacked the smile off my Dad’s face, LOL. I than hit the aid station at the turn point and everyone is cheering me on by name, I should mention my bib is turn around so how do they…..oh yeah, my mom!

I was able to hold third until just after mile six when I had to stop and walk a few time. By the time I came to start of lap two I was passed by two more people and by that time I was mixed in with all the waves behind me, I had no idea where I was. 

The next six miles was a mix of run until I couldn't tolerate the pain any more or get reach an aid station. The walking helped reduce the pain and I also realized if I slowed my pace that helped as well. As I made the second to last turn, it felt an eternity to complete the short distance to the actual last turn towards the finish line. The crowd support was amazing and really brought up my spirits, I was determined to run the rest of the way no matter what. As I hit the carpet I saw my Dad and reached out for a high five and I was across the line.

Run: 1:43:22, 11^th AG 59^th Overall

My legs cramped down the minute I stopped and was helped to med tent where some rest, stretching and a lot of Gatorade helped. It would take a while to find out where I placed as with 26 waves of athlete and three in my age group alone still had to finish. 

When it was all said and done, I was 59^th overall out of 2,580 and 11^th in my age group out of 322. Best of all, I crushed one of my big goal for this race, to set a new personal record. I did that by over 10 minutes finishing in 4:38:07. I have not been able to beat my old time in almost three years but it was worth the wait to have it happen at this race.

What a great way to end this tri season and for the most part this year. I have been very frustrated over the years not being able to make any real improvement in this distance in regards as to time. This just goes to show how hard work, dedication and a desire to always improve will pay off. Never give up!

Getting the results you are looking for can not happen without great support. Thank you to Primal Sports Mud, putting some mud on my quads after the race helped me recover much faster than I expected. A huge thank you to the Snapple tri club and their amazing sponsors, Osmo Nutrition, Clif bar , Rudy Project, Xterra wetsuits and SweatVac.  Also I want to send a very big thank you to Point2 Running Company and Bike Beat of Newport News.

To my Coach Adam Otstot, trust the training, trust the plan and listen to Adam, it's a formula that works. Thank you so much Adam for all of your guidance and support, I can't wait to see what next year holds.

My Granddaughter Addison

Thank you to my entire family, to my parents who were on site race day and to everyone who couldn't make it, I really appreciated all the comments and texts. Training and racing long course triathlon and endurance sports a whole, place a big strain on the family and without everyone's support this could not be possible. I know I miss a lot of family events and as painful as it is to hear how much my Granddaughter misses me (I always seem to be missing events with her due to races), I do hope one day she is proud and inspired by what I do and learns to work hard towards her dreams and never quite, no matter what!

So what’s next, good question. I plan to do some short distance race(s), specifically the Christmas Town Dash 8K in December but my hope was to be spending sometime in April in Boston but that did not workout, by 35 seconds. Thanks to a large number of entries this year into the Boston Marathon, the qualifying times were moved up by 2 minutes and 28 seconds, this put me in with 4500 fellow runners who got the thanks but no thanks, slow pokes (Just kidding).

That said, later the same day I learned my application was not accepted, I learned that I was selected to be an ambassador for Point2Running company and Flat-Out Events. I am truly honored to get to represent two local companies that do great work for our running community. 

This also helped me decided that I will make my attempt for a faster Boston Marathon qualifying time at the Newport News, One City Marathon in March. I am highly motivated to crush my BQ(Boston Qualification) time and make sure I am a least in the 5 minute plus group of qualifying time. 

So as of the time I am writing this, the plan is to resting up and recharging but I am looking forward to getting back to work.

International fun at Patriots

Since July 2013, I have not race a triathlon distance shorter than a half (70.3 miles). This year I jumped at the chance to race an International distance race (1500 Meter swim, 40K bike, and 10K run) three weeks prior to my final race of the season, Ironman 70.3 Augusta. This race is held in Williamsburg on a course that I train on weekly. I have spectated at the half event the last two years but this year the international distance was brought back and the timing worked out perfectly.

Leading up to this race after Challenge Pocono, I have had a pretty good training block. A functional power test on the bike, showed a 15 watt jump, my running has been returning to early season marathon form and my swimming has been on point. I was really excited going into this race and getting a chance to just let loose. I was also excited to have many friends racing alongside me or in the half distance race held at the same time.

Race morning was quite a new experience for me as I was really calm. I decided to not think about the "what if’s", worry if I am ready, look around and wonder if that guy is in my age group. For the first time I didn’t care about any of that, I was enjoying the environment and catching up with everyone.

chatting with Justin

As I got my warm-up run done and headed down to the swim start, I got to see my coach Adam Otstot start his wave for the half, Adam has won this race the last four years and we all knew he had a great shot to make it five. After Adam was off, I got on my Xterra Speedsuit and did a quick swim myself, then waited around for my wave to start.

I mention the half going first for a reason but I maybe getting ahead of myself. My wave was the second of the international distance to go, each wave was separated by 4 minutes which was pretty nice. I walked out to the start and made my way to the front, not because I thought I was faster but it is easier than fighting with a group from the sound of the gun.

This time it didn’t matter, the water was shallow, about waist deep and even though I swam from the start many people walked out to the first buoy. What was frustrating is while you are swimming, you realize the people walking are going just as fast. The difference is I am not using as much energy as they are. 

After the first buoy I caught onto someone's draft and was able to hold it for a bit, we bumped a few time and then separated, darn. Things were going well and I was feeling good until the next turn buoy, this one was into deeper water and the start of the long leg of the swim. Almost instantly the water became choppy and not only did I and a group of guys from my wave catch the group in front of us and had to fight through the pack, the fun of a triathlon swim.

It took about 100 yards or so to get a feel for the chop and find a rhythm, what sucked was every time I did find a rhythm I would run into someone or have to fight through another group.  As such, the next 5 to 600 yards were slow and frustrating. Once I reached the last turn buoy I was able to make a beeline for the swim exit. Now that I was out of the chop and the groups (for some reason they were all drifting to the left of the sighting buoys) I was able to pick up the pace. I hit the beach feeling good and looking forward to the bike.

Swim: 28:08, 12th overall

T1 was a blur and I was off on the bike.

The first quarter mile I used to settle down, I had two turns/bends to traverse and I stayed on the bull horns. As I came around the last bend for some reason I looked at a women I was passing and said out loud "game on", dropped into the aero position and well, went to light-speed, LOL!

It was literally like a switch was flipped and I was dialed in and cranking out the watts. I spent most of the 23 plus miles yelling "on your left", I was passing people like crazy and didn't even realize it when I passed people I knew. I heard my name a few times and shouts of encouragement but all I remember seeing was the road in front of me.

This course was an out and back, mixed with the half distance racers who would go straight when I would turn-around. This gave me the advantage of seeing who was ahead of me on the way back. It wasn't until mile 10 that I saw the first place guy, I really thought I missed people while I was zoned out but I did start counting people that passed by. At the turn-around I was (by my count) in the 10th place, this sparked a fire causing my watts and speed to jumped up.

By the time I was rolling back to transition I had caught four riders and now (again by my count) was in 6th place. This ride by far was one of my best ever, so I apologize if I come across as bragging but I have worked really hard at this discipline and to see the payoff is extremely exciting.

Bike: 57:14 2nd overall

As with T1, T2 is a bit of blur except for the fact that my area of transition was on an incline and trying to put socks on was a bit of an adventure. Finally completing that task, I head for the ran out banner with a bit of a slow but respectable 1:28 T2.

The run has been my nemesis, I have tendency to push the bike to hard and not leave enough in the tank to run to my capability.  As I started, I realized quickly that the pace suggested by my coach was not going to happen, well at least not right away. I was holding about 7:20 -7:25 minute mile pace when the plan was to go sub 7's. The upside was I was alone.

By mile 2, I started to hear footsteps and saw there was a guy catching up to me. Shortly after making a turn onto a tree covered trail (this course was mostly shaded and on gravel, which was awesome). I could hear him behind me but he was not getting any closer. I was still holding that pace I set out of transition at and was feeling good. I thought, if he catches me, he does, but I felt it was too early to push the pace and by mile 4 he passed me. I tried not to think about it and the fact he was not in my age group helped, so I kept on working. By mile 5, I caught back up to him and shortly after was able to gain some distance. Then a half mile later some young pup, LOL went flying by and I realized I would have to settle for 7th. Right like 7th overall is settling.

The upside of him passing me is it spurred me to pick up the pace and went sub 7 for the remainder of the run. Turning towards the finish line I was feeling amazing. After crossing the finish line my Garmin showed a time of 2:15 and change, if that was even close to the official time I just set a big personal record.

Run: 46:00, 11th overall

Overall, 2:15:48, 6th overall, 1st Masters and about a 6 minute personal record.

Not only was this my first triathlon podium in two years, it was my first Masters win. For context, Masters is everyone 40 and over, the top three overall are pulled out then the top three masters finishers and then the age groups are settled. To add to the brag fest, I also set a personal record for this distance on the bike by five minutes plus.  This was also a big day for the Snapple tri club and Otstot's Hotshots who all either reached the podium, set personal records or tackled a new distance and crushed it. Congratulations everyone!

Masters awards

The Hotshots talking with the coach after his big win!

This all doesn't happen without the great people and groups that support me. Thank you to my coach Adam Otstos (who by the way won the half distance race for the 5th straight year), to Primal Sports Mud, whose product helps me recover from hard workouts to tackle whatever Adam has planned for me the next day. Snapple Triathlon club and their amazing sponsors  Osmo Nutrition, Clif bar, Rudy Project, Xterra wetsuits, Louis Garneau and SweatVac.  I would also like to thank Point2 Running Company and Bike Beat of Newport News who always help with whatever it is I need to keep training and racing. Lastly, this doesn't happen without the support of my family, thank you!

Up next is Ironman Augusta 70.3 in late September and then a well earned rest!