Marquee Triathlon Race Report: Expectations???

ONE rocked the course yesterday!  Everywhere I turned I saw orange and gray!  Signs, casual clothing, race gear, banners, tents, and on the podium...AWESOME!  It was great to see my teammates sprawled all over the course---smiling and suffering at the same time, giving high fives, low fives, hard fives (sorry Carlos!  I think my ring got you!), cheers, shouts, and hugs!  You all made the race one of the most fun race experiences I have had and hope you all and even more will be at IM AZ where I will REALLY need your help this year!  Throughout my 40+ races in triathlon over the years, I have always been blessed to have my family there cheering me on, and while the club can't hold a candle to having Jenny there yesterday to yell in support on a tough day, the ONE crew was my new family of 40+ yesterday.  From running the first 5K with the ever steady Joey Gregan at my side to Carlos Mendoza pushing me (and me losing to him ;-) in the last 5K, and Ben Gherardi trying to slow down for the final 1/2 mile on his way to the relay victory, you all kept my spirits and drive intact.  I don't show much emotion race day (or any other training day for that matter), but the high fives and yells of support and even screaming "GO SVANS!!!" (thanks Dan Thomas at T2!!!) fired me up every time and gave me the boost I so needed.  Even if you think I didn't see you, I did...I was just barely keeping it together to keep moving forward, especially on the second lap of the half marathon.

So this is supposed to be a race report, so here it goes, stats first....  Marquee Race Results

total time:            4:22:35  10th Overall, 4th in 35-39 division
splits:                   5K:  17:56  5:56/mi pace  (leg:6th overal)
                              t1:    1:24 (had to take those tights off!)
                             57.22 mile bike ;-)   2:30:14    23 mph pace  (leg:17th overall)
                              t2:  0:51 (passed more people in this transition than I did all day...again ;-)
                             13.1 run:  1:32:08  6:59/mi pace  (leg:14th overall)

When they switched this to a Duathlon the morning before---something in my head lost a fair amount of interest----I'm not a Duathlon kind of guy---I can swim!  I felt like I was losing one of my advantages as I've always been a front 1/3 swimmer, and I have really been focusing on my swimming through the past 3 months, enough so that I was going to "attack" the swim and hopefully stay on the heels of the front group of swimmers, if there was one.  The news bounced around Facebook immediately, and almost in the same hour, Jenny and I decided to make saturday a date night as Sophia was off with her cousins for a sleepover....we had a great time, but it was not my typical pre -race prep, but I didn't really care and enjoyed our alone time at ipic watching THE worst movie I think I have ever seen---Your Highness.  I'm not a movie critic, but it has to be pretty bad for me to not like it, and it was just awful!  We still enjoyed the "Gold Cub" treatment with dinner--I had a salad and"flatbread" which was basically pizza---NOT my typical pre race dinner as well (I did have a huge serving of pasta beforehand at least).  At least I stayed away from the beer!

Going into this race, Chris (www.aimpcoaching.com) was telling me not to expect much, but what did I know...I just finished these 3 weeks of 18+ hours each; I should be prepped, right???  Well, I couldn't be more wrong on that issue as Chris has since told me in our post race discussion  (more on that below).

I woke up Sunday at 4:40am, had my typical workout meal:  Oats with a scoop of Ultragen (160cals x 2), a banana (60 cals at most), a Nutrigrain bar (I think 120 cals), my Multi V  and Optygen HP from First Endurance and plenty of water.   540 cals and I was out the door.  Out the door I went at a little after 5am. Driving down, I still wasn't feeling much like it was race day---I downed a gatorade (100 cals) and next was my water bottle of PreRace and EFS (100 cals, First Endurance again), and sipped on it all the way through to start time.  Between the two dinners and all of this, I was feeling well fueled, and not full...just how I like it (the 5pm dinner seems to be key for me).   www.firstendurance.com

Finally, halfway to Tempe, the switch flipped, and I felt ready to race...I dunno what it was that triggered it (maybe a song on the radio??), but before this moment, I wasn't feeling it.  I did taper for this race, but without any massage to help "refresh" from the heavy training I had completed over the 3 weeks prior to the week of the race (was soo key for IM AZ!)...and as always, the only day you want to feel fresh on is race day.

After tidying up the bike from the overnight stay, catching up with my ONE buddies, and telling Kevin Taddonio (we are always next to each other due to Red Rock going by alphabet) to go slow (he of course laughed), the Pre Race (First Endurance) was in full effect.

So Dan sings an awesome anthem, gun goes off, and we are moving.  I felt fresh enough after the initial 1/2 mile, and just kept the pace I was holding, at which I was running side by side with Joey Gregan.  I felt the pace was comfortable, and I must be where I should be if I was running with Joey. Joey must have been tired after Oceanside last weekend, and is also a better runner than me.  That was telling me I was going at it correctly as he is coached by Mark Allen, is a stud, and probably doesn't make many mistakes.  5 of us cruised into T1 more or less separated by 20 seconds with K Tad 1 minute in front.  I ran in full tights, but those were off in T1; then helmet on, fuel into pockets, and I was outta there.  T1 was a bit crazy (yeah Michael I heard you yelling at me!!), so I had no idea who was where, but knew the Folts brothers were ahead riding their tandem (more on this later).  Two other guys I didn't know were ahead as well, so I was sitting 5th or 6th out of transition.  We had a pretty decent gap on the rest of our wave and I think Joey took some time in T1 as I didn't see him anywhere.  If I didn't have the issue taking the tights off, I probably could have come out of T1 in 3rd or 4th, but I felt the 20 seconds extra were not an issue versus my comfort.

Before I reached the 1 mile mark,  I realized I wasn't gonna have an "A" day...I'm not a duathlete, so I don't know what it should feel like getting on the bike, but regardless, my legs didn't feel like fresh pistons ready to pound the pedals to the Beeline.  I went with what my legs were giving me, and as I passed the dump, some guy was flying up from behind me---Kevin Taddonio had been given bad directions out of T1 and ended up riding out to Priest before realizing it was wrong...at least an extra 1.5 miles!  The stud that he is, he was flying and was soon out of sight---the guy can simply ride AND run!  As I approached the turnaround, two guys "riding a tandem" (figure of speech...their bikes were so close they looked like one) were heading back down the Beeline---the Folts brothers.  I'll leave it at that, but one of them ended up with 12 minutes of penalty time, but as far as I'm concerned, they both are guilty of cheating in a sport that has zero tolerance. 12 minutes, really?  DQ more like it.   Finishing lap 1, I heard Jenny screaming at me in support--thanks babe!!! I also passed one of the guys in front of me out of T1, otherwise I was passed by 4 or 5 guys who were definitely stronger bikers than myself throughout the bike (I did pass a few guys who went out too hard on the bike as well ;-)  I tried to eat on the first lap, but failed because I was too cold to gain hunger---which was fatal flaw number one, as cold weather burns more calories.  By the end of the ride I had managed to only get one bottle of water down and only 480 calories...I dug myself a huge hole that showed obvious in the half marathon (my goal number is 300 cals/hr, or 750 total on the bike).  This race is all about the half marathon and being ready to run off the bike---I was running on empty, and there's no catching up.

Beginning of lap 2 brought Troy Jacobson up next to me, then past me, as well as me joining a "pace line" (meaning: legal drafting with 3+ bike lengths between us) on the way back to transition (4 of us). With all of the races going on, there were about 10 people heading into T2 (BTW...the new LG helmets with faceshield---AWESOME!  Thanks LG!).  By the end of the ride I had managed to only get one bottle of water down and only 480 calories...I dug myself a huge hole that showed obvious in the half marathon (my goal number is 300 cals/hr, or 750 total on the bike).  This race is all about the half marathon and being ready to run off the bike---I was running on empty, and there's no catching up.

I've always been a fast T2 guy, and I gained a chunk on this one, coming out about 10 seconds behind Troy, ahead of all of the Pace Line I was with, and actually caught another one of the 5 guys that were ahead of me out of T1 as I came out of T2.  I settled in with him (super nice guy from Albuquerque) and was feeling great, enjoying the "free miles" that usually come from getting off the bike.  Chris' direction for the day was, word for word " bike HARD, and blowing up on the run," I think I failed a bit on the biking hard due to the cold, and then the lack of calories further doomed that plan--and was steering me straight into the Blow Up. Pace was in the 6:20-6:30 range, and I knew this was a bit fast, but I was in a pack of 3 with Troy running next to me.  Knowing him as a 2:58 marathoner at IM AZ, I knew I was going too fast, so I hung for about 10 minutes, but had to let go, staying with the guy I caught out of T2.  I then had to let him go as I was not feeling it on this day (probably because I was not training specifically for this race...).  Did I say that ONE was everywhere? Well, they were!  After the quick out and back about 2/3's into the run loop, ONE was all lined up...within 200 yards I had Joey, Carlos, Dan, and Ben coming at me---it was high five time!  I was still at a 6:30ish pace as I headed back to finish loop #1.  Jenny again was there cheering away to lift my spirits, but literally 2 steps into lap 2, I hit the proverbial wall.  I had to pee the entire race, and I hit the port o let at the first aid station by the Arts Center--I needed an excuse to take a break (same port o let I hit at IM AZ!!!).  I didn't lose a place at least, and I felt better as I started back up (it was a long pee!).  I usually hit 2 out of 3 aid stations alternating a gel with water and perform drink, and continued that as I begged my body to not stop---BEGGED!  I was not prepared to "go to the well" on this day...but I should have known that the lack of calories was setting this all up quite nicely for a Blow Up.  I was passing mile marker 8---5.1 to go.  I went with my nickname and inflicted some pain, all of which I knew I could overcome, but man, it hurt, A LOT!!  Quitting popped into my head, the thought of an IM seemed insane, retiring from the sport altogether even got in there, but I won that battle, crossed the bridge, hit the little out and back, saw the same clan I saw on lap 1 (Carlos was closing in, and Ben of course was flying---damn relay runner ;-)  At this point I knew I couldn't hold Ben off, but the question was now Carlos catching me(did you know I am competitive???  You do now).  He looked as fresh as if he just started running!   I have fought off the demons and we feeling good again, but I used up the tank to get back to running well, and I had very little to draw from except for that I knew the finish was straight ahead of me. I begged Ben to slow, only to let him go as we made the final turn into the finish chute. My calves and hamstrings did not have anything left...nothing!  They were siezing as I ran the slight uphill to the finish, and of course Jenny was right there 50 yards from the finish, right where I needed to see her face.  She encouraged me to finish strong...DONE!

All and all I should be happy with the result--it's early in the season and this race was more of a test to see where I am at...now i know, and as I have been saying lately, let the insanity begin...26 or so weeks to Kona.  Post race was like a social club with all of the ONE clan to check in with, as well as race winner K Tad by 9 minutes and Kenny Stiel, who will also be hitting the Kona course with me---awesome guys----I wish I had their talent (and youth!).

After talking with Chris, he said the reason I should be happy with the result is due to my lack of work at higher intensities (of course true!)...the big build I finished was all about base pace, and NONE of this race was at that pace. I did almost no training at T2/intervals, and if I was to expect a better result, more of that type of work is needed.  Another Chris quote:  " this type of race is ZERO your engine right now."  It is April, my key races are in October and November...I have a LONG journey ahead of me and peaking for this race was not anywhere on my road map.  Still, I race to test my limits, no matter where I am in my training.  We will test more in future 70.3's as we build in that intensity I was soo missing for this race, so I have a chance to bounce back.  Aside from this, the lack of calories doomed my run...the run is always the key workout in any triathlon/duathlon...my marathon caved "because I ran out of energy (calories), not will or fitness..."  (quoted from Chris).  Maybe he now knows I AM THE PAIN MAKER  ;-}   I should have a few jars for sale after this one.

Jenny, thank you so much for hanging in there, pregnant and all, to support me...it means everything to have you there!

ONE---you all rock!  John and Cyndi specifically, you two are a class act and put everyone in front of yourselves---I am honored to be a part of your club!

Next Stop....Marquee 70.3!

It's finally time for our first "fit test" of the year with the Marquee half Ironman coming in less than 3 weeks (April 10, 2011).  The coolest thing about this race is that it's basically a short version of Ironman Arizona---same swim venue, same bike course (well, the loop is a bit shorter and we only do 2 loops---the climb towards Shea is omitted, so the bike will be VERY fast ;), and the run is basically the same as well, but even easier without the run through Papago Park (hilly).

Chris (AIMP Coaching) has really been laying it on the past two weeks (a good challenge!  it's making me miss my family time though :(, with 18+ hour training weeks including back to back long rides on Fri-Sat of 3+ hours each with intervals built in (kind of daunting when I think that averages to 3 hours a day for 6 days of the week!).  After suffering a bit with overtraining syndrome, I'm back healthy again....hopefully ready to race!  This is my first full tri season back (last year my broken clavicle and the Tempe Town Lake Dam break wiped out the season except for IM AZ), and I haven't competed in any local races here at all, so I am looking forward to sharing the course with many of my "new" tri friends---hopefully I can stay focused on racing versus "shout outs" to them!  This is also the first race of our "Elite Team" with all 5 of us competing (4 in the Half Ironman, 1 in the Olympic)...it's really a great group of people/athletes!!  

This coming weekend our ONE team (coordinated with Red Rock Co) is having a Triathlon clinic at Bartlett Lake catering to people new to triathlons--this should be a really fun event--we were all new to the sport at one time, and having someone to show newbies the ropes is a great opportunity to learn the "tricks" versus learning by feel.  Sophia's birthday party is on the same day, so I will be out there just for a morning swim, but kudos to the rest of the ONE team for volunteering their day to help!

The only other thing on my mind all the time is my family time---budgeting running/working in the dental practice, helping with ONE, training, and having enough time for home life is a challenge.   I don't know how long I will be able to train this way as the self imposed guilt I have from training versus being home gets to me, and it's not getting better.  Yesterday was a typical day during a build week:  up at 5:30, work till 4, home at 4:30, on the trainer at 5, off the trainer at 8:20, quick shower, quick eat, lay down with Sophia in bed, read her books, watch her fall asleep, then jump into bed at 9:30---Jenny already sound asleep...and repeat that pretty much every work day.  Then, fridays I'm up early, on the bike till 12, then a run (sometimes), finally done at around 2, then family time the rest of the day---repeat that for saturdays (the workouts change, but the time away doesn't).  Luckily, right now Sundays are more of an "off" day with a swim or a run only, but that will change inside of the 16 week build to Kona.  I guess I am writing this part for me...it's on my mind all the time, and when Sophia peaked her head into the "Pain Cave" last night 30+ times, I was feeling like I was depriving her of her father.  Jenny and Sophia have been VERY supportive of me and my selfish hobby...they are amazing!  I have played that game in my head where I think that I wouldn't be who I am without triathlon in my life (I'd be lazy, unmotivated...), but I think I need to change me---I don't HAVE to compete at the level I am trying to compete at.  Just getting that through my head is another thing---those who know me well understand this!

Without knowing what it is like to race in Kona, I am somewhat scared/overwhelmed by that place, and i think that is why I keep pushing for more.  The heat I can handle, but the humidity will be a whole different beast (it doesn't help that I watch the IM WC DVD's every time I ride the trainer).  Last summer the heat won on a few of my workouts, and I am thinking I need to be stronger going INTO the summer so I am better prepared for those really hot months--all of which lead directly to October 8th!

So I guess that's enough "open book diary" for today---thank you Jenny and Sophia for all of your support...you are amazing in every way ;-}

PF Changs Marathon Race Report

First of all, I had a blast!  Yes, marathons are painful with intense misery thrown in, but being able to run with friends is my new prerequisite for future marathons.  I ran with a good friend (Dan Cadriel), and his buddy Craig Morton.  Dan has done PF Changs consecutively for years, all around the 3 hour range...some under, some just over.  Craig is newer to endurance sports, and was looking to improve 45 minutes from his first marathon...the goal time was 3 hours for those guys, and I decided to jump in with them about a month ago.  I based my goal time on two things...first, I had someone to run with, and second, 3:00 is 20 minutes faster than IM AZ marathon (which is the goal "standard" between the two "types" or marathons).   I have been using First Endurance products religiously leading to the race, and Pre Race helped me out at points through this race (I carried a fuel belt flask for the entire race with Pre Race and EFS mixed)---their products are always amazing, and may be why I was able to get to this day feeling fast and fresh and have the day that I had for this race.
My training was pathetic---only 2 runs of 2 hours, and both were failures---GI problems on one, and was just too tired from a long day at work on the other (Brick workout: 9 hours of work straight into 2 hours running...the hardest brick!!).  Neither one was faster than a mid 7 minute pace---and I'm going to try to run 6:52/mile?  This was going to hurt or break me, or both!  So, the 3:00 goal was a pipe dream in my mind going in...last weekend I considered switching to the half, and I had delusions of just quitting half way through because I feel so "out of shape" for trying to run this hard.  I didn't feel like I was doing the right thing by trying to run 3:00 with the big year ahead, but I am not one to back down from the challenge---one of the many things I learned from this race!
So here's the Report:
I met up with a bunch of buddies, including John Dean, who was running the half with his daughter Amanda (how cool that must have been---Sophia and Jenny, we're doing that in 15 years!), Dan, Bryan Dunn and his wife, Craig, and Derek. We warmed up in the "Warm Zone" provided by Red Rock Co, which made the morning very pleasant in a 70 degree tent versus the 44 degree start line.  My GI system was in full working order, as I made a "pit" stop with Craig as we guarded for each other, if you catch my drift ;)  Off to the line, we met up with more buddies...so it was Dan, Craig and myself going for 3:00, James Bruce going for 3:20, and Chris Bergeron going for 3:15, as well as Michael Sullivan with a friend of his whom he was "pacing."
The gun fired, and we were off!  Good news through the first mile:  7:00 on the dot.  It is soo hard to hold back at the beginning of races with all of the energy a race gives you.  In the first 10 miles I was a little ahead of Dan and Craig as I latched on to a group of 4 (all from high elevation country in Colorado).  The miles flew by, I was feeling decent!  Pace was right on target for every mile, averaging 6:52/mile through 10. (10K: 42:38/6:52 per mile)  The "GI" system acted up again as I rounded the corner at 24th St & Camelback in the Biltmore...so it was off to the porto potty at the next aid station.  Let's skip that minute, and then I was back out there, and thankfully Dan and Craig were about 30 yards up the road---perfect!  So this is where the fun began!  I caught up to them with a bit of an "interval," and was feeling light ;)))   We were now heading into the part of the course I hate (and Dan too)...but first, we hung a right onto 44th St---actually a nice downhill, down wind section where the half way point is: (half marathon stats: 1:30:25/6:54per mile)--considering the bathroom stop, I was good, but we were behind!  Worse yet, the left hand turn onto Oak St and then working our way up Indian School is just tough---from mile 14 to 18 you just have to put your head down and dig in.  Thankfully, we saw some local triathletes along the way (Karen Lewis, Brian Henry, Tracy Britton), and when running with Dan, it seems like someone every 1/4 mile was saying "way to go Dan"....he is truly a celebrity!  Two years ago, this is where I started to fall apart after going out in a 1:28 for the first half, so the demons were there (finished 3:28 that year---2:00 second half, ouch!  A big blister was the culprit on the ball of my right foot).

New Shoes!  Nike LunarEclipse---AWESOME
for longer runs I hope!

So Dan, Craig, and I made it through this section with some grit---the end of this section being the right hand turn off of Indian School and down "the chute" of downtown South Scottsdale.  We were starting to pass a bunch of people at this point, which continued all the way in to the finish--great pace!  At the same time, this is where we started to lose site of Craig, and we just couldn't risk waiting for him to catch back on, so we elected to just go.  By this time, the sock in my right shoe was starting to feel like sandpaper---I knew a blister was brewing in the same spot as it did in 2009, but this was not going to slow me down this time.  The miles were taking their toll, and at mile 20, we calculated that we needed a 42 minute last 6.2 miles to go under 3:00...very tough, but in reach.  We saw other friends, the Fullers (conspicuously hanging out at Zorbas Adult Shop...hmmm), which gave us a boost (for about 10 feet), and then it was back to the insanity that this part of the marathon brings.  There is just something about this distance and the miles after 20 that just get to your head---I think the marathon does not begin until mile 20---the pain and muscle fatigue just goes through the roof.  Add the now quarter sized blister on the ball of my right foot (again! exactly like in 2009), and I was at war.  Dan is strong, period.  Without him, I think this is where I would have cracked, and I actually did at mile 23.4.  BUT, this was a very important part of the race---and the part of the race that I will forever take with me when the going gets tough.  We were coming up to an aid station and I mumbled to Dan that things were just getting "mental."  I tend to slow to a jog to get liquids down, and decided that I really needed this aid station---I took in a Gu as we approached, then slowed to take down 2 cups of water along with 2 over the head...I was in deep---well past previous limits I had not crossed in this lifetime.   Dan now was 25 yards ahead of me, looking solid as ever, and I had a decision to make---and I chose to push through even further into my psyche. I rounded the corner leaving McClintock behind and onto University...the home stretch was upon us.  Steve "Fresh n Loose" Rink was there yelling at Dan, and I knew it was time to go---Steve got sight of me and started yelling at me.  I knew he was going to be out there, and at least 3 times through the day I told Dan that we were going to need him, and that was an understatement.  I was in 5th gear, and now I was in overdrive--and with 1.2 miles to go.  I skipped that final aid station and just focused on catching Dan---I just wanted to cross the line with him after all we battled through---a finish line pick of us together drove me to his side as we made the final turn into the finishing 0.2 miles...the clueless spectators who cut in front of Dan didn't help his mojo :((

good news about running in brand new shoes---tread data!
 I was landing right on that blister line!

We made it!  We went to battle with that course, and I came out of it with a lot of things, but most importantly, an unspoken bond with Dan Cadriel....he's just a SOLID guy, in every way.  I'm sure I will use the memories in Kona when it starts getting ridiculous, and I hope I will have Dan there to battle with me (no pressure Dan, but you WILL qualify at IMCDA--your run is already there, and your bike is not far behind---work that swim!).
I went into this race totally unprepared; from a lack of training, to no specific nutrition plan, to GI issues because of it, to running in shoes I hadn't run more than 200 yards in (see below)...but I came away with so much "data" personally that I feel like I broke through some boundaries I thought were unbreakable---and I don't recommend following this game plan!  I've heard it a thousand times: pros are able to deal with the pain better than the amateurs.  With that being
said, one of my goals for endurance racing and in life, is to handle
what life throws at you--and come out a better person...hopefully!

Post Race in my 2XU compression tights...another
part of the ritual.

Chris told me going into this one:  "Don't expect much" ...I didn't, but
I came out of this one a better athlete and a stronger person for sure.

It's now 2 days post race and I'm feeling back to normal, the blister has
given in and I'm looking for to the build for Tri season!

              

Distance	MAR
Clock Time	3:01:52
Chip Time	3:01:39
Overall Place	127 / 5062
Gender Place	107 / 2874
Division Place	21 / 439
Age Grade	69.4%
Pace	6:56
Agegrade	69.4
Placeagegrade	261
Ttlrace	5062
Ttldiv	439
Ttlsex	2874
10K	42:38
Half	1:30:25
20 Mile	2:18:34