Week 11 in the books...

To start, here's a couple of pics from our ride up North as well as a "shoe" pic...

Top of Mingus, Carlos on the right and Super Sue finishing the climb

Looking down off of Mingus looking towards Cottonwood and Sedona

I went with a pair of black shoes thinking they would stay cleaner, longer...salt is white though ;-)  and yes, they are about 4 runs old.

Another week down, another week closer to the big dance with the Queen K.  Below is the workout log, of course with the details taken out as to not hang Chris out on the line...As I compare the build period for IMAZ and for Kona, they are two totally different plans---the concern for IMAZ must have been the need for a base (which carried over to this year).  The monster hours on the bike are not in there this time, but instead intensity is in there---things look easier on paper, but when I get a 4 hour "steady state" ride at a specific wattage versus a 5+ hour aerobic ride, the differences are profound.  Of course when I do get an "aerobic" ride, I end up heading to Mingus Mountain for 7000+ feet of climbing...you would think I would take the easy route??!!!  Working harder AND smarter...hopefully.  The highlight of the week was Thursdays brick interval:  AIMP interval session on the bike for 90 minutes, then straight to the track for run intervals---throw in the 10 hour day at work, and this could have been a disaster, but I came out of it feeling like Charlie Sheen "winning!"   The brick run on saturday was brutal, and I slogged through it---I can't wait till race day when I have aid stations with ice.  Running an hour in 105+ degree heat (bike computer said it was 117 when I finished the ride..) with only a fuel belt lasts me all of 20 minutes...tops!

Outside of that, the week was pretty normal, and I am feeling stronger and stronger with every week.  I've put the mess I made of myself on the bike behind me with a solid hydration/nutrition plan for those tough rides---which sometimes mean I have to stop every hour to refill 40 oz of water bottles that I need to keep on the plan...if I could only shorten each stop to 3-5 minutes now ;-)   Looking ahead, we are starting to get ready for Mountain Man Half Ironman on August 14th---the altitude (7000'), hilly bike course...it will be a tough course, just what I need though.  No PR coming on this day for sure.

	Date PLANNED Workout Notes Mon Jul 25  Rest Two rest days this week...WOW! Tue Jul 26  Swim 4150.0 yd  Run 00:45:00 Recovery EZ Peezy Run Wed Jul 27  Bike 02:00:00  Swim 3000.0 yd 00:55:00 Thu Jul 28  Bike 01:30:00 AIMP Intervals  Run 01:00:00 Intervals Fri Jul 29  Swim 4000.0 yd 01:20:00 included 20 x 150...ouch Sat Jul 30  Bike 04:30:00 some intervals in this one  Run 01:00:00 not just an aerobic workout here either..I was fried on this one! Sun Jul 31  Rest
	Type Distance Duration Bike 08:00 Rest Run 02:45 Swim 11150.0 yd 03:30 Total Duration: 14:15

Week 12 of Kona Prep, but life comes first....

After reading my past few entries, it's time to get more upbeat!  I think the heat and building up to 5 hour rides with steady state efforts was getting to me..that's all I can come up with as an excuse.  So I am going to enter my workouts in here---maybe a bit here and there about the workout itself, but mostly just going to put in the numbers...

Week 12:  July 18-24   "Build Week One" I'll call it...

Monday:  3800 swim:  lately the swim workouts have had everything in them, including this one, with both sets of 100's with minimal rest, then an 800 thrown in there near the end----fast intervals, then long and steady "find your pace" rep.
Notes from the workout:  swimming the fastest I ever have (sub 1:20 100's)...there were 16 100's in this...all on the 1:30 interval...swim is doing GREAT!

Tuesday: 90 minute run---we are now adding in some Z3 tempo into the run...this one has some 10' reps with shorter Z2 "rest" in the middle.  These runs are great for me; I think my form while running in Z3 is soo much better than in Z2 where I "get lazy" and start landing on my heel a bit and my posture also seems to "get lazy."
Notes:  well, it was 103 degrees when I started---add in the headwind (meaning: blowdryer), and this was harder than normal.  I hung on and "got er done"..thankfully I am acclimatized to the heat!!

Wednesday: 4000 swim
                        90 minute bike:  relaxed spin
Notes: Swim was a bit sluggish, probably from mondays effort to swim as fast as I can.  Settled into a steady pace versus pushing the issue.  For the bike, rode on the trainer in my aerobic zone---piece of cake ride.

Thursday:  90 minute bike: Infamous "Pain Cave" intervals on the trainer (the secret AIMP weapon)
                    45 minute run: right after the intervals

Friday:  4000 swim: more of the same

Saturday:    Brick Workout
                     5 Hour Aerobic Ride
                   45 Minute Run:  Mile Repeats in this
Notes: Rode Mingus Mountain from Prescott Valley, through Jerome, Cottonwood, and part way to Sedona and back...GREAT ride, tough climb on the way back...highly recommend the ride!  Kenny and I went a bit longer than the rest of the group (Carlos, Sue, Henry, George, and Paul)...then added a brick run afterwards---Kenny and I slugged it out running on the side of the freeway pushing the pace below 7 min/mi for the repeats---felt great to finish this one!  We felt sufficiently trashed, then had to drive back home...toughest part!
Sunday:  "Brick" Workout, but ride is to "loosen up the legs" from yesterday
                    2 Hour Spin
                    2 Hour Run:  Dialed up to Z3 pace and hold it for 90+ minutes
Notes:  My mind was not into this one, and my body was challenging it as well--even though it was "cooler" (meaning in the high 90's) in Prescott, I was still "cooked" from the workout.  It's almost like my body doesn't get the chance to cool down, then I go to bed, and I am burning up!  I solved that in the morning with a new "invention:"  The Gatorade Icee!  I don't think I ate enough between yesterday and today, and struggled even on the spin out.  The run was brutal---great on the way out (8 miles) into a head wind that kept me cool, but on the way back that tail wind was cancelled out by my pace, so I ran in the HEAT!  Stale hot air was just miserable, and I felt I was doing nothing good by trying to run home in this...add that Jenny's Grandfather was rushed to the hospital yesterday, and my mind was obviously elsewhere...

Final Notes:  I added this on tuesday 7/26...
It's been a very tough couple of days for everyone here---we lost Jenny's grandfather "Tata" suddenly last night after they tried to repair an aortic tear at the site of a previous bypass....10 hours of surgery, 40 people in the waiting room all day....bad news, good news, then the worst news at 6pm Monday just when we thought he had made it...please pray for Jenny's family...they need everything anyone can send their way...

Tata and Nana in San Diego with us last summer

A trip inside my mind on this IM training thing...

Through the miles/hours plugging away getting ready for IM Kona, you can imagine the things that enter your mind---if you have trained for one, you know...but even then, I imagine my mind is "not normal."  I deliberate things from work, problems with the world, my life in general (but very specific parts of it...Jenny, Sophia, family, where we are "at", where we will be 5,10,20,40, 60 years from now...), why the hell I am out here pounding myself into oblivion in the water or on the road, visualizing the race, and the 1,000 of other things like cloud formation, the history of the land I am traveling over---just some "out there" stuff.  Last year, training for IMAZ was new, fresh, exciting, a "bet" with myself to see how far I could go.  Nowadays, there are times when I struggle with my reason for why I do this.  It is a totally selfish thing to do when you have a loving wife, a beautiful 3 year old daughter, a son on the way---when I'm riding dizzy, pulling over to the side of the road to "lose my stomach"...my reason is seriously challenged.  Last week when Jenny, Sophia, and Elaina had to come pick me up, I remember telling her that Kona for 2012, if I qualify at IMAZ 2011, will probably not happen.  The side note there is I do not know what Kona 2011 will mean, and if I will feel the need to go back and really leave it all out there as this time I am looking to have a solid day, but I need to finish.  Pushing the limit the first time could set me up for a psychological meltdown if the day is not according to what I "plan" to experience...hence the "have a solid day" versus "PR or ER."  I have regained my marbles from that horrid ride last week, feel strong, and still have Kona 2012 on the radar screen---but again it will be one of those selfish journeys if I do so.  I love my family with everything I have and receive unconditional love and support from them through this journey--so much so that my selfishness stares me in the face during some workouts, and it simply takes some of that joy away from the challenge in front of me.  2012 could be a great family experience, so I am not ruling it out---it will be a family decision for sure though ;-)

That was kind of a ramble, but this entry is a bit about my psyche---the battle with training for IM and how it effects me and while it is part of my daily life, it interferes with the "norm."  Going back to the training for IMAZ 2010, it was tough---I was in a deep haze most of the 16 weeks before the race, whether it was from back to back HUGE training days, 24+ hour weeks of build training.  It WAS new, and exciting, and now it is not only NOT new, it's hotter, and the stakes are definitely higher.  Back then I was this local tri guy who no one knew--no race results, no Kona slot.  Nothing has really changed (well, the magazine, and the Kona slot did), but the training ups and downs affect me different.  I remember training rides last year where I was not at the "front of the pack," and that was fine by me....now, I expect more I guess, and when I am not "killing the workout" and am more worried about survival than having any speed at all,  I get a bit stressed (nicest way of saying it).  The doubts creep in, the "can I really do this" becomes front and center.  Bottom line is, I know I can---and luckily, this is only happening on the bike.  My swim is as good as it has ever been, and my run is my "weapon."  I guess when you get to a certain point in this sport you realize that you are what you are, and the bike is not my "weapon" and never will be (if I had to choose, I would choose run at least!).  So if you are one of those who read this and are beating me on a ride---be nice, it's not's my fault I am slower than you---I am working my tail off to keep up with you, but you are better, and I welcome a run with you anytime ;-)  I think I am just exposing my true weaknesses here---the commitment and how it weighs on me, and the bike.  And Kenny, if you are reading this, it's not directed at you at all!!  Riding with you shows me the potential someone can have on the bike---something I can't possess!  I'm okay with that, just to let you all know ;-)

 This entry I think is all about prepping me for the big blocks to come---this is an "off" week---16+ hours of training---the big stuff is coming and I can feel it.  Thankfully the weather has cooled a bit to the 100-105 range, but I still plan on heading to Flagstaff or somewhere else on the Rim for some training.  I think I am going to chronicle the entire prep for Kona on here starting next monday---it may be ridiculously boring for some, so just don't read it then ;-)

A Letter from a Friend...

The below entry was written by Morgan Francis---to say I have coached her is really giving me too much credit---I gave here a program to follow that I felt would get her ready for Vineman...she is one tough competitor!

Morgan is the epitome of a Triathlete---works her tail off to personally see what she is made of.  She fits it into her already full daily schedule, never backs down, and is a sponge for more and for any bit of information she can get to become a better athlete....Go Morgan!  This weekend is her first 70.3 (Vineman)...she will do great! 

My Journey…

My desire to compete in triathlons happened by chance. I was at a meeting for a triathlon group called ONE Multisport in August of 2010. I was there to support my husband who expressed interest in becoming a member of ONE. He was late and so I socialized with people I knew. After the meeting, several of the attendees recommended that I sign up for the Special Olympics Sprint Triathlon on September 11, 2010. After some hesitation I gave in and signed up.

I ended up placing 2^nd in my age group and 4^th overall for women. The following races would turn out to be similar. I would hesitate to sign up, doubt my ability, and then I would place among the top three in my age group. As I competed more, I desired more. But I knew I would need help, I could not take on this sport alone.

So on January 27^th, 2011, I reached out via Facebook to this man who I knew little about.  I picked Erik Svans because I saw how bad he wanted victory at IMAZ. He was in a mental zone that was untouchable. I was mesmerized watching him run and then sprint to the finish line.  In truth, we had only shared a couple of words. In fact, we were more like strangers than acquaintances. Here is what I did know: He was a fast runner, he killed in at the IMAZ, and earned a slot for Ironman Kona. I thought, “He is perfect!” When I asked Erik to be my coach I did not know what I was getting myself into. Basically I wanted someone to tell me what how to train. I was solid on the bike, a slow swimmer but not afraid of the water, and had just completed my first half marathon with my mother. So I had skills but no knowledge. Basically, I was going into this relationship blind and little did I realize at the time…Erik was also wearing a blindfold – He never coached before.

He pushed, he critiqued, he asked for feedback, he wanted more, he gave me confidence only to strip it away so he could build me back up, he left me physically beaten, and desired even more. For six months we have communicated little in person, nothing over the phone, and exclusively via text and Facebook. I did not tell anyone that I had a coach. I was protective of what I had.  I also wanted people to wonder how I had gotten faster, stronger, and better. Plus, I cherished and respected his time. He is a busy man training for Kona, practicing dentistry, and happily married with wife and children.  Let’s face it – he was just as busy if not more than me.

Erik wanted me to train on average 12 hours a week. How was I going to do that when I drive 40 min to work every day, work 40+ hours a week at my doctoral internship, counsel college students, drive 60 min home, make dinner, and spend what little time I have left in the day with my husband? After all, this was my predoctoral internship, which meant, I was not supposed to have a life outside of ASU C&C. However, I knew I wanted victory at Vineman 70.3 and in order to become better you have to sacrifice things.  I said good-bye to sleep, to coffee dates with my girlfriends, to late fun nights on the weekends, to Happy Hour on Friday, and to shopping for fashionable shoes and clothes because now my $ was going to bikes, wheels, helmets, running shoes, supplements, and protein powder. In the winter, I would wake up before the sun had risen and jump in a cold pool to swim lap after lap wondering how many black lines on the bottom of the pool I could count for the day. I learned how to get ready for work in 20min, eat my breakfast in the car, drive strategically on the 101 highway, run up the stairs to my office (elevator was too slow) so that I  could start seeing clients by 8am. In the summer, I would wake up before 4am so that I could beat the heat of the desert sun. My mouth would feel like I was putting it to a hairdryer and my skin would feel like I was standing in an oven. I developed the most hideous of tan lines and the worst blisters on the back of my soles. At times I would ask myself, “What am I doing running at 5am when I should be back in bed?!” I would throw my running shoes in frustration or cry to my husband because my heart rate (once again) was way too high. Jason was there through all of my tears, frustration, success and failures, and without his support I would not be emotionally ready for Vineman 70.3.

The days before the race I have heard can be the hardest. This is when you taper your workouts and the anxiety starts to increase. Doubt can enter in your mental game: Did I train hard enough? Could I have done more? What if something goes wrong during the race? What if I don’t eat enough and I bonk on the run? Or what if I push too hard and then I have nothing left? The truth is…I will make mistakes. In fact, I have in every race I have ever competed in. The trick is to keep going, to keep pushing, to sustain the drive to finish. You only get one shot while you are out there and it is best to give it everything you got.

So thank you to my husband, for your unconditional support and love. You are my everything and without you I would never be the person I am today. Thank you to my best friend Julianna. You always found a way to make me laugh no matter how tired I was. You offered me praise even when I did not deserve it. I love you so much. Thank you to my mother, for her loving card. I will wear Kyle’s pin with honor and pride. Thank you to my father, who at one time doubted me. I know that may sound negative but it was the best motivator anyone ever gave me. You tell me I cannot do it all and I will show you that I can! Thank you to my teammates of ONE Multisport. You are a family to me. You make triathlon training fun and bearable. Thank you to my strength training coach for meeting me every Wednesday at 5am to make me stronger and mobile. Most of all, thank you to my coach Erik. I know I asked you too many questions, worried about too many things, and was probably really annoying most of the time. But you hung in there. Week after week you put in the workouts on my log, asked for feedback, and made the adjustments needed to make me stronger. I am so grateful for you. I promise to make you proud out there and I will not let you down.

You will all be with me on Sunday July 17, 2011.

“There is no thrill in easy sailing when the sky is clear and blue. There is no joy in doing things which anyone can do. But there is some satisfaction that is mighty sweet to take, when you reach a destination you never thought you'd make!”

                                                                                    ~Ironman Triathlete 

Vacation, 3GO, and Total Failure...

I'm getting pissed....I am going backwards (at least I feel that way). This is a "get it off your chest entry," so please understand I am fine, I will figure it out, and all will be good, but right now I am caught in failure and yesterday was 13 weeks to race day.
Yesterday marked my third recent long saturday ride where I had issues, and they aren't getting better.  I've been riding with Kenny Steil---and if you don't know him, well, he had the fastest amateur bike split at IM AZ by TEN minutes, and I just learned yesterday that he was the AZ state TT champion 2 years ago.  I am not a boisterous one, but I have been completely humbled "trying" to ride with him.  I am not kidding when I say this, but he can ride faster uphill into a headwind than I can on the flats--it is ridiculous!  Some people are just born with ability, and Kenny makes it look like I'm riding a tricycle.  So I have learned to "ride my ride" as he can put me in the hurt locker in a matter of minutes, and he is learning that I am just plain slow!  So here are my last few long saturday rides in order:
Ride 1: I bonked at mile 70 (and was dry heaving on the side of FLW) and took an hour to ride 13 miles to get back to the car
Ride 2: I actually held it together and got in a good brick run as well
Ride 3: I bonked again, at mile 50ish, requiring a ride home from my brother in law (thanks Kev!) from Mesa.
Ride 4: I held this one together as well, getting 96 miles in on a solo mission, and ran/walked my brick run as it was 108 out.
Ride 5: I was "decent" till about mile 60, but then the wheels fell off, and was full-projectile vomiting on the side of the road on 9 Mile Hill at mile 75ish--this time Jenny had to come pick me up at the site of my crash last year---thanks as always Babe!
And then today: swam 4,600 (didn't get the earliest start as I wanted to make sure i got my rest and somewhat recovered from yesterdays debacle)---all was good in the water and swam very comfortably under 1:30 per 100 through the four 800's in the set.  Out of the pool, it was time to run, but still felt the effects of yesterday, so I threw down a handful of pretzels infused with peanut butter (in a word: awesome snack food!), Honey Stinger Chews, almonds, 24 oz of water, and grabbed 2 Gus for the run along with my fuelbelt with 2 flasks of PERFORM.  Started the run, and was downing the first Gu in the first 7 minutes.  Polished off the 2 flasks, refilled them with water at the fountain at Market Street (finally fixed!  and cold water as well!).  I got to about mile 3.5, and my body starts to shut down again, so I run/walk back to The Village taking a shorter route home that usually takes me 40 minutes (was supposed to be an hour run), and it took me an hour anyways.  UGH!!

So what am I gonna do about it?
Well, every ride we have left as early as possible (5-5:30) to keep out of the heat..check that off the list.
Pre ride nutrition:  I can eat an even bigger dinner and breakfast---gonna try that.  I try to hydrate as much as possible--will work on that as well.
Ride nutrition/hydration:  I think I have set myself up for disaster making that a bigger issue than it really is to the point that now i am over hydrating (yesterday and today).
Ride pace:  I have been using an SRM, and ever since we made this change, I have ben falling apart.  Chris has me doing steady efforts for 3 hours continuously in my 5 hour rides, and my HR is up there----much different than when I trained based on HR last year and earlier this year.  With the higher heart rate, my body is not liking anything i put in it because it is sending all that blood to my muscles which are working harder than they should.  Add the high temps into the equation, and there I go---I can mess it up in an instant.  I think it may be time for me to go back to what worked and train via HR---seems pretty obvious to do so.

So what AM I gonna do about it?
I'm gonna eat A TON, I'm gonna lay out my ride nutrition for the long rides like I do for a race:  300 cals an hour max, while keeping a balance between over and underhydrating, and focusing A LOT on when and how much to drink.
I sweat---no question about it...more than anyone I know, and even the "high sweat rate" guys look at me in disbelief---here's proof

Salt buildup from saturdays ride...

I think some trips to cooler weather are coming---I am yet to run on a treadmill, but that may be coming as well.

I've waited what seems like half my life to get to this place---and it has been eating me for dinner so far.  Yeah, I'll have plenty of miserable days to draw from on October 8th, but I need to start nailing these rides and runs--the swim is there (I can't believe I'm writing this!).  I will get through it, maybe have an epiphany or two, and cross that line!

My next post will be about how happy I am since this one---time to study exercise physiology, but some new things in play (thanks again Kenny!), and make this a personal battle that I won't lose----13 weeks to go!!!!

Also, below is an entry I never entered in here...it is about our trip to Show Low camping, and some other cool stuff...

Sunrise Ride....Beautiful!!

I just spent that past 6 days in Show Low, elevation 6700+, with the family.  I got to train a fair amount, but it was an "active recovery week," which was sorely needed---I feel great now, and having been away from the heat for those 6 days, I feel refreshed, by body almost feels doped from the recovery and the altitude training I got in up there.  After a decent "bonk" last saturday morning that lead to my body not only shutting down, but also missing my good friends' wedding in Seattle, I needed this week dearly.  So, what was my "active recovery week?"  I swam T, TH, F (4500, 3500, 2500), biked Sun, W, F (35 mi big gear low cadence reps, 75 mile Aerobic) and ran M, TH (90 EZ, 90 Steady).  The altitude was a non-issue really, and the cooler, less dry weather really allowed me to recover---not to mention all the R & R around the campsite with family.  Jenny's family has camped at the same spot almost every year since she was a "wee pup,"  and now it was Sophia's turn to get into the family tradition--she had been there before, but now she "get's it."  Watching her grow is amazing---there are no words to explain it, and if you have kids, you know what I mean.  I ended up in a tent for my sleeping arrangements, which I really enjoyed, until maybe night 4, then it got to be a bit of a "mess."  We hiked, swam in the creek, fished (Sophia caught her first fish!), ate, had s'mores---all the good stuff that comes with camping!

I was also recently approached by a newer triathlon magazine 3/GO  for an article about me and the whole IM/Kona thing...I was of course more than happy to oblige, and spent some of my time up there writing a ton for the article---it should be out in the "Kona" edition, which comes out in October (of course)...keep your fingers crossed!

So that's it for now---all kind of thrown together, much like my performance lately in training!

The New Ride....

So, I had probably my only saturday off of the 2011 today...and I managed to pretty much do everything I possibly could around the house, including dishes, vacuum, laundry, pull out some clothes destined for someone who they fit, got Jenny's car washed, bought my running shoes for the Kona insanity, even washed 7 pairs of shoes.  I got to sit and watch the first stage of the Tour de France (great first stage by the way!)...and I was still unsatisfied, so I mopped the garage floors, and THEN, took the photos below of my new ride!

To say I am not lazy I think is an understatement---I guess this is the "new normal" for me!  Sophia and Jenny get home tomorrow...maybe I'll vacuum the back patio and scrub the tile in the pool with a toothbrush as well... ;-)

So a little bit about the bike--first off, the wheels of course are off the Wilier---new wheelset to come, just haven't decided on what to put on it (Firecrest clinchers, ENVEs, Dura Ace C75...hmmm).  It weighs in just under 18 pounds (meaning: LIGHT!!!!)---just as it is here--I could shave some more weight off it, but why bother at 18 POUNDS!!!  I think this is the first one of these to be built in the US...Storck is a German company who created this masterpiece---from the brakes integrated into the fork and the seatstays (carbon fiber "blades"), to the Di2 only integration (amazing stuff BTW), and the integrated stem/handlebar (unfortunately I had to bring the stem up a bit, otherwise it can sit flush with the top tube)...this bike is amazing in so many ways--and it rides amazing at high speeds (something I didn't feel I had with the Wilier now that I am on the Storck Aero 2.  I AM NOT WORTHY!!!  Well, now I have a reason to work on the bike discipline for Kona and IM AZ....

The guys at Airpark Bikes are simply awesome---Jay built this bike from start to finish (I'm sure he cussed it out a few times---no signs of being kicked though ;-).  He had to employ an electrician for the cable extension to the seat for the battery.  OH yeah, the red pedals totally clash...I gotta work on getting Blue Speedplay Zeros on there as well ;-)  It's so tough being me ;-}

Airpark Website

Storck Website

You gotta look pretty hard to find cables!

Seat clamp, rear brake?? oh, and the Di2 battery!

Can you see the rear brake in there?

There it is, and the braking power is unmatched....

A rock solid, aero rear triangle

Fork awesome, front tire tucks in there--soo stable!

Front Brake integrated into the super solid front fork.

The Stem:  with 3 risers (would have loved to ride it with none!  Also, the aero pad risers are there)

73-80+ degrees 

My cockpit

My cockpit again--shifting from the "base bar" or aero shifters....like butter.

may need to see what we can tinker with to reduce that cable clutter.  Decent amount of drop, and my back is flat in the aero position

Where's that brake?

Aero Shifters

Base Bar Shifters

Top Tube and Stem

Precision!

Down Tube

Brake cable into the frame as well as the Di2 wiring...very slick!

My ISM saddle is a perfect match without even trying...oh and the battery again....super slick!

Front Derailleur and SRM Crank--Blue Pedals to come!

Rear Derailleur

Rear "brake" again---VERY solid braking BTW

Seat "clamp"

Bottom Bracket stability---it is as solid as it looks!

4 Risers under the Aero Pads, and you can also see the width adjustability

Rear View...

Escape From Alcatraz Race Report

These looked new 8.1 miles ago...

My shoes are ruined...there are 4 blood stains in my right shoe, 2 in my left...the neon yellow color is now brown---sand, mud.  The blood is from the grains of sand that rubbed holes in my feet; probably from the "quick sand" on Baker Beach where they kept us away from the firm pack at the waters edge.  In the 48 hours leading up to race day, we were wondering if they would even let us swim and/or bike---stormy weather forecasted through the weekend! We witnessed an older gentleman wipe out on his bike--suffering what had to be a broken hip, pretty serious road rash, and probably a mild concussion(broken helmet)...all while riding 3 miles an hour sliding out of control on an old railway in front of Aquatic Cove.   As i write this, we are 2 hours into a 3 hour delay in SFO.  with all of this, the Escape From Alcatraz Triathlon is a "must do" for every triathlete, and the race is worth every bit of headache it may throw your way to get there and back!

Three weeks ago I was lucky enough to get a slot into the race...normally you have to enter the lottery and get drawn, which requires you to plan ahead...the drawing starts September 1st of the preceding year (the race is typically in June).  I needed a race heading into the big Kona block ahead...a 70.3 would have been better, but I just couldn't pass it up.  We flew in friday before the race, stayed at the Argonaut Hotel in Fishermans Wharf (recommend!), and immediately had issues finding food for my picky diet.  I lived on Pro Bars, but fell victim to the Veggie Lasagna at Bocce that night with teammates John and Cyndi Dean, Jory, and Stephen along with Jenny and Sophia (my cheering team!).  Saturday morning John and I went for an EZ run(we did an EZ spin Friday afternoon as well), and Jory and I jumped into the 53 degree water at Aquatic Cove mid morning Saturday in the rain...the big question was...would they shorten/cancel the swim or bike?  People travel from around the world to do this race; THAT would suck if they didn't get the chance to Escape!  Even so, traveling from Phoenix was a large enough hardship that I was a bit bummed, but I told myself that the race was full distance until it was confirmed otherwise---no use getting worked up over un-spilled milk.  Registration was a mud pit, driving the bike course on Saturday actually made me readjust my bike plan to "just stay vertical" with all of the loose gravel, potholes, and the technical side of this course.  This was my fourth Escape, but first time back since 1998 when I was young, dumb, and invincible.  13 years later, I have my responsibilities, the memory of a surgically repaired collarbone from my crash last year, and a realization that this is nothing more than a hobby.

Training leading up to the race was full of intervals---pool workouts were high in distance (4K) and consisted of anything from 800's to 50's---this is a swimmers race no doubt, and I felt Chris prepared me well.  Bike training has been full of everything as well, but being from Scottsdale, I knew the climbs of this course would not be to my advantage.  Run training has not been boring either; intervals were built into my runs (ex. 10 mile run with 2 miles EZ, then 5 x 1 mile hard with 90 second EZ rest, 3 miles warm down).  I felt prepared going in, knowing that the bike would once again be the concern (just how I saw it..).

Sunday morning 4 AM

Mistake #1:  I didn't really think about my breakfast prep, and ended up going against my "protocol," I woke up at 4 and had a Pro Bar, 2 cups of coffee, and 2 Aussie Bites (yikes!).  The last 48 hours of nutrition hadn't gone as planned, so why start now? Geeze.  My raceday breakfast works perfect for me, and here I am breaking the mold.  Even so, I woke up feeling really good...ready to go to batle.  I did taper for this race, and like IMAZ, this is where Chris is amazing (well, every aspect of my Triathlon training is that way as well)....once again, a shout out to him AIMP Coaching.  If you are in my age group DO NOT use Chris ;-}  If you aren't, he is the best coach, period.  Read this entry from one of his "pupils" Steve Fried:  it tells it all... Steve Fried Letter.

 So we rolled out from the Argonaut to transition at 5 am---transition was a grassy, muddy mess!  This race is packed to capacity---more people than an Ironman, with an "every (wo)man for him/herself" mentality----everyone jumps off the boat into the bay near Alcataz inside of a 6 minute window in order to keep some sort structure to the chaos that this "starting line" presents.  Transition was no exception.  After correcting the issues around my spot, I was left with about a 1 foot by 2 foot transition spot---actually, I saw this as good.  Running shoes, number belt, watch, one Gu for the run,bike shoes...that was it.  Helmet on the bars, glasses in the helmet.  I was 2 rows from the "bike out" so I went with the shoes off the pedals (worked perfect). I wasted time handing shoes off to the "swim out" truck (ran barefoot from the swim exit to transition instead as you'll read below...hurts, but not enough to waste 7+ seconds looking for that shoe bag).  I jumped on a bus and was at the boat pier in no time sipping plain old water munching on anything I could find in my bag, which ended up being a Honey Stinger Waffle and half a Powerbar (read: random!).  This was because...

Mistake #2: forgot my Pre-race + EFS (First Endurance) sipping bottle in Transition!  at this point I am basically laughing at myself in stupidity---these races are swim/bike/run, but nutrition (fuel) and psychology are most important aspects to race day for me....duh!

Swim:  28:35  116th overall...pace: 1:05 per 100m!!!! (love that current!!)

The rest of my ONE buddies show up (John, Jory, Jayson, Neal).  We drop our gear bags off before getting on the boat, then take our places and get ready for the plunge.  After maneuvering into position 'A" and  giving Jory some swim tips courtesy of Leishia (thanks Leishia!!!), we are lined up with a clear shot of the jump into the Bay.  The pros are off, then us, and I'm running out the door diving head first, and not looking back.  I highly recommend the dive on this race if you can---the cold water was not an issue, and the adrenaline that comes with the dive was awesome.  I sight off of the lead boat, but take a slightly less aggressive line angling slightly towards shore as the current is pushing us out to the Golden Gate at 6 mph (I used a line inside of the Palace of Fine Arts for the first half, then switched to a more perpendicular line once I realized I was not "in" enough).  Needless to say, this is an advanced swim with 100's of people getting pushed well past the swim exit on this day (see photo below).  I swam alone virtually the entire swim, about 30-50 yards inside of the caravan of boats trying to block people from heading out to sea. At my final "check" about 500 yards from shore, my stress level went up as I thought I was too aggressive, but I hit the beach (it seems like a moving target as the current pushes you by!).  My hands hit the soft sand and I was vertical!  I spotted my sister Inta (yay!) as I ran up the stairs----I escaped again!   Looking at photos and video though, I overshot the swim, losing a decent chunk of time...in the video below, I came in at the same spot most of the pros came in on, just inside the buoy line.  I should have listened to Leishia who is the veteran Alcatraz swimmer!  She swam this prefectly, consequently "chicking" me on the swim...it is just soo hard to aim at the 2 towers in Ghirardelli Square when the St Francis Yacht Club landing is 20+ degrees to the right of it!!  

Can you say overshot???  Geeze that looks like Great White territory

Potts won this race on the swim...the right line made all the difference! (he was 2nd out....)

T1: 5:51

The swim to bike is a 1/2 mile run to transition...I wasn't sure if I was going to grab those shoes or not, but after seeing the bay of bags, I said "screw it" and ran straight through with my wetsuit pulled to my waist.  Half way to transition, my feet start to get "un-numb" and they feel like they are ripped wide open---I get passed by a couple guys in shoes, but also realize I didn't waste time finding those shoes, so I am not stressing about the pace, but may be a good idea would be to wrap tape around your foot pre-race to help with the rough road!  I elected to not have the shoes clipped in for this race...I was in the second row and the trot from my bike to the Bike out was literally 15 feet, so it was a no brainer decision this time.

Bike:  54:39   66th Overall 19.8 mph 


Escape From Alcatraz Bike (Garmin didn't turn off...crappy data file)

Onto the Bike I go...this ride is "Mr Toad's Wild Ride" (from Disneyland as a kid---loved that ride!)...there's tons of climbing, descending, sharp turns while at high speeds---you NEED to drive this course before you race it competitively...you can lose minutes if you are not sure where to decelerate and  accelerate!  Regardless, I knew the bike would be my weakness on this course as we don't have hills like these to train on in Scottsdale...my goal going in was to stay upright---no crashes, no injuries!  I pretty much held my own on the bike, making some passes while getting passed as well...no biggie...stay in the race without risking injury like I said.  Up to Seacliff and the Legion of Honor, down to Ocean Beach, through Golden Gate Park, then re-trace our steps back to the Marina Green---it is a GREAT bike course, with no chance to relax at all.  Chris' notes for this course is to divide the bike into 2 halves...be somewhat conservative on the way out, and hammer the way back, especially the climbs...I used this tactic and it worked like a charm, and ended up playing cat and mouse with a guy on a road bike--he lead the climbs,  then I took over for the downhills and flats---not drafting, but "working together" pacing each other.   This was my first race using an SRM Powermeter and Dura Ace Di2 which was just installed, and both really helped me---SRM with keeping my output under control, and Di2 with on-the-fly shifting---it is just amazing how easy and fast shifting is with Di2...it is instant shifting without any worry of a "bad" shift.  Anyways, it was a beautiful day---our prayers for clear skies was answered!  I did run into an buddy from the good old days, Scott Whitthoff, while on the last climb--he was on the side of the road yelling encouragement---great to see you Scott!  Descents and climbs behind me, I hauled butt back to transition through the only flat section of the course, whizzing by my family in the process who I could hear, but not see in the blur that was the crowd around the transition.  Nutrition wise,  I took in one Gu at the Legion of Honor, and another after reaching Crissy Field, and luckily I had Pre-Race and EFS in my bike bottle---it made up for the lack of my Pre-Game Bottle for sure as I felt great, and my legs were ready to go!  I was feeling really good about the race so far---no major mistakes other than the swim line, and I didn't crush myself on the bike, so I was set up for a good finish.

T2   1:32


I left the bike shoes on the pedals, dismounted, unbuckled and removed my helmet on the way, glasses off, shoes on---oops!  The insole in my shoe bunched up on my right shoe---foot out, reposition the sole, 2nd time was a charm.  Grabbed my number belt, that Gu, and my Garmin...then got moving!

Run 52:23  34th Overall  6:33 pace

Escape From Alcatraz Run---Garmin File

So if the bike is Mr's Toads Wild Ride, this run is it's twin evil brother---made even worse with a few curves thrown in by the course layout and the recent rains leaving the trails a muddy mess.  I left transition fast---sub 6 fast.  Hitting the trail that leads from the street to the path at the west end of the Marina Green, I was greeted by my own personal paparazzi!  There my family was---all with cameras pointed at me----I wanted some high 5's! Sophia was looking right at me (she is usually off playing with something, so this was a treat!  Everyone was there---sisters, parents, Jenny, Fia...this was just awesome to have them there!  I don't think my feet hit the ground for that mile---I was on cloud nine!  The feeling was short lived as I was approaching the stairs leading to the upper trail.  It was nice to see all of the improvements they had made to this section.  I last did this race in 1998, and now the trail leading up was well manicured versus the beat up dirt trail that used to be there when I lived in the Marina from 1995-1999.  I have done this run 100's of times, and it was awesome to be back on my old training grounds (I took it for granted as this run is one of the most beautiful runs I have ever been on).  Up to the bridge, under the bridge, then through the bunkers, life was good.  I had passed maybe 10 people including 3 of the women pros.  As I passed the 3rd woman heading through the bunkers, the trail got nasty...puddles, mud...but thankfully we were pretty much alone and had the trail to ourselves dodge the storm deposits.  As I ended this section, Andy Potts comes flying through with a "locked up lead", then Docherty and Chrabot running together.  This is the coolest thing about this sport---here I am a "hobbyist" on the same course as the pros---name another sport where this is the case!!!!  As I hit the downhill to Baker Beach, I then see 2 time IM World Champion Craig Alexander and let out a big " GO CROWIE!"  He was not in a happy place, but here I was again on the same course as one of my heroes.  Ok, so back to the racing....I hit the beach, and here's the curve ball--they made us run in the deep sand!!  We were slowed to a crawl it seemed like.  I had been running with a guy from the top of the hill..we both let out a chuckle, and burrowed through the "stuff" to the turnaround at the end of Baker Beach.   My shoes filled with sand almost immediately, and this lead to the "holes" in my feet---not just abrasions, holes! Socks would be a good option, but that may have taken me 7+ seconds to put on, so I skip those for every race except 70.3 and IM.  At the turn, I took in my only liquid of the run--2 cups of Cytomax (I think).  As I was running towards the Sand Ladder, I caught up to a good friend Rich Blanco, another AIMPer who just qualified for the second year in a row at IM St George.  He is a stud, and after a tap on the butt and some brief words, we were climbing the sand ladder.  I had more in the tank to pour out on this day, so I ended up leaving Rich on the ladder---I'm sure I was better trained for this race, otherwise Rich would kicked my butt!  I had a "for pride" bet with John Dean on who would do the Sand Ladder faster, but I was feeling really good about the race, so I conserved a bit going up, finishing the sand ladder in 2:25, and taking down JD but 10 seconds ;-} (Can you say "hill repeats"???) With that effort, I was able to run the uphill to the crest, then the true "fun" began.  I entered the bunker section, and it was a sea of athletes coming up the same trail I had covered maybe 15 minutes before---luckily I caught a guy just at the right time, and let him lead through the labyrinth that was the trail back to the Marina Green.  "Left....LEFT...LEFT!!!" we yelled all the way through.  I left him when we hit the final set of stairs back to the road and I was shocked at what I found next...2 guys tied together!  One guy blind, the other a pro triathlete guiding him through the course---AMAZING!  These guys were running like there was no handicap issue there...each of them amazing in what they were doing...the pro telling him how to take the steps, and the blind athlete following him without missing a beat...really, AMAZING!   They swam tied together, they rode on a tandem, and now ran tied together---and they finished just over a minute behind me!  Without the handicap, I ended up passing them through this technical section and was back on flat ground with the path down Crissy Field to go.  At this point, I just drained the tank, careful not to push over the limit.  Pace was sub 6, heart rate right at 160....I was at max speed, max heart rate, and holding on for dear life with the mindset that every second counts.  There was no gap for me to really close as 2 guys were about 30 yards ahead and not giving up much, but I pushed anyways as the finish to this race is one of the best out there.  I left it all out there, and by the time I hit the finish shoot, I was running on fumes.  I heard my cheering section loud and clear as I made the turn onto the grass runway---you guys are awesome!!  I actually almost caught one of the guys ahead, but needed another 1/4 mile to get him...with the way the timing is done, the funny thing was that I actually beat the guy in front of me by 7 seconds as he must have exited the boat before me out of the front exit----that 7 seconds is what gave me second in the 35-39ers...sooo close!  This race chews you up and spits you out---I gave it everything I had and we thrilled with my result---absolutely nothing to complain about!   I met another AIMPer and winner of my age group Ritch Viola (also going to Kona)and chatted with Rich Blanco even though I was probably mumbling in exhaustion---two GREAT guys I look forward to racing with in Kona.

With the race behind me, it was time to visit with my family---we had an afternoon BBQ at my brothers new house---soo good to catch up with everyone!  But too short!  Thank you all for your tremendous support over the years, on this day, and on the coming BIG day in Kona...you guys have put up with me all of these years and I hope my racing makes you proud ;-}

I never realized how much I took living in SF for granted, but after spending a weekend there with Jenny and Sophia and some of my ONE teammates, this race can only be trumped by IM racing--if you know of another race close to this, let me know (well, Wildflower is up there too---that's next on the reunion tour---Jenny?).  Thanks for reading my diary, and I hope it convinces those of you thinking about doing this race that you need to buck up and enter next year!  BTW, there are 3 different Escape from Alcatraz Triathlons---this is the BIG one put on by IMG...www.escapefromalcatraztriathlon.com

Overall Stats:  2:22:57  
Age Group: 2nd out of 264
Overall:  15th Amateur,  44th Overall including Pros


One Happy Triathlete!


Below are various pics from the weekend...

Rich Blanco and I Post Race

Fia and I on the Aquatic Park Pier---Coldie!

John and I on our EZ Friday Ride

Jory and I braving the Rain Saturday moring

John the Jokester on the Sand Ladder

One of the holes in my right foot from sand rubbing--Ouch!

The hole in my right little toe--Double Ouch!

A future runner---look at that form!  No heel striking there!

Me and my amazing family

Approaching my paparazzi!

The One Legged Seagull

Fia and Jenny with Alcatraz in the Background

The clan on the Sand Ladder

View from Baker Beach at the base of the Sand Ladder

The swim exit at St Francis Yacht Club Hipstamatixed

View of the bridge from the Swim Exit

The boys at the Swim Exit

Fia and her cousin Christopher climbing away

High Fives for my Paparazzi

Just finished...

That's what the Sand Ladder looks like from the bottom..

The top of the Sand Ladder---EZ section!

Someone was not happy!

She's Happy now...

Nothing an iPad and headphones can't fix

On the podium with Ritch and Brett