Ironman Boulder 2014

Following my first US National title a couple weeks earlier at Duathlon Nationals, I was poised to go out onto my home turf and rip it up if only the leg injuries during the near-entire-season would just bug off for one day. The long story short without reading this entire blog is this...swim was uneventful, some stomach or bacteria thing from the Rez going on started 30 miles into the bike causing me to throw up a dozen times during the bike/run, not allowing enough calories & hydration to keep going or stave off cramping during the run. Walked a lot during the marathon (about 19 aid stations in total as well as between them for a bit, then stopped to take off a shoe/sock due to a stick or rock--something that was bugging me). Survived in a disappointing run which was very uncharacteristic and unlike what I was ready to unleash.

Now the details. First, the bike course was not that difficult and the altitude and hills should not be concerned for those wanting to do this race. The water quality is an issue though it is tested each Monday. It rained like a Banshee Tuesday, Wednesday & part of Thursday. Enough time for some e- coli to fester in the water or something nasty. It could have been oil/gas in the water from all the boats the previous days leading into the race--high numbers in the water for sure vs. normal. There were hundreds dropping race day due to vomiting and diarrhea, dehydration. The Med Tent docs said something unusual was going on because the same symptoms were showing up--90+% who came into the Med Tent had the same things going on. I've never cramped in an Ironman before, this was a first and brought me to a halt multiple times on the run.

For those looking to come to the Ironman Boulder race, logistics are illogical. I live 3 miles from the Rez, yet had to drive south to Boulder High, get on a bus, only to get driven all the way back to north Boulder past my house, and into the Rez. There were other cars sneaking into the Rez yet they told us the roads would be closed. Weird. Two different transition areas was not cool either, but whatever, I didn't have to pay for a plane ticket, hotel, bike transportation, food or car rental. It is what it was. Race morning wasn't anything spectacular, it was nice to start in the "AWA or All World Athlete" wave. This keeps the pretenders out of the way who usually sprint to the front then screech to a halt after the half way buoys causing a barrier to navigate through, or those who bunch up during the bike and never let you pass without locking onto your wheel endangering you to potential penalties by pack rotating anytime you pass them, which happens way too often since Ironman typically oversells their races to a point of danger or degrading fairness on course.

After the swim which felt long while I was out there, having only swum 4K + about 2x all summer long, I took my time in T1. Stopped at the bathroom as usual in an Ironman and took a long time getting my bike stuff on. In shorter triathlons, there are few who transition faster than I do, including pros--my times are right there with the pros. The longer the race such as Ironman, the longer I take on purpose. It's a long ride and run & it is best to make my bathroom stops in transition than while on the move, plus, it clears my system so I can bike/run discomfort free from GI issues.

The bike was different for me this time as I raced with my HRM. Typically going off of RPE after spending YEARS using and analyzing with a power meter, my bike sessions. I had sold my Power Meter a few years prior after the company went belly-up and haven't bought a new one as new technology and dropping prices continue. I know myself well enough that I know what to do now & where I stand fitness wise & what the issues are I need to work on--it's what I do as a professional coach. But training with the HRM then racing with it just for the bike portion was a two-day prior decision to ensure I didn't get too excited & kill off my run. Racing 135-137 most of the ride, I hit some issues at mile 85 when dehydration from vomiting set it. HR shot up to low to mid-140's, not too bad but I knew there would be further issues down the line as no calories, liquid or salt/electrolytes would stick.  The final bike time was 5:03...my second best time ever while being one of the easiest effort levels of any Ironman I've done.

T2...was VERY long. Not only did I take ANOTHER 2 minute porta-potty stop, resting, almost napping...I put all my stuff on in transition carefully and slowly. Cisco Quintaro, a local triathlete, was a volunteer in the tent and rushed to my aid getting anything I needed. The tent was very empty and I knew I was near the front of the race. So far minus the tossing of cookies all day--it was a pretty easy effort day & I was ready to cook it on the run.

The run...I had a ball the first 6 miles, flying and starting to mow down people while in a "jog/cruise" mode. Then shortly after I saw Sonja Wieck (who took one of the awesome Twitter Pics--thanks Sonja!)...I started walking. That was the last pic anyone took of me relaxed, because the dehydration set in. Then I had to take my shoe/sock off because something in it was bugging me. Sitting in the grass on the side of the course, watching a few guys I just passed go by...it was setting up to be a very, very long day. In the below picture, easy sailing--nobody behind me and near the front of the race.

 



The rest of the day was just crazy hard trying to make it to the line. Cramping--something new. Overheating (not unusual but not fun either!) Doubts as to if this was going to be a day I wouldn't finish (unlikely but always a possibility). It went from thoughts of possibly winning the AG (I hadn't lost a multisport race all year in my AG)...to can I finish? Upon seeing former World Champ & former ex-pro European pro cyclist/pro triathlete Curt Chesney was again racing (now in my AG), that it was always going to be a race for 2nd. That was turning to 3rd, 4th...how far down the list could I slide? At the end of the day, it was a 4th place salvaged 45-49 finish. Enough for my 13th Ironman Hawaii qualification. Top 5 in the AG got a slot.

Some of the highlights of the day were certainly seeing my friend Andy Ames and his wife Rachel, who just had surgery, on the run course cheering me on. Rachel took a few photos below. Andy tried to take a few by running up ahead (while I was walking)...as if I was going to keep pace with a speed walk...? Also, seeing one of my athletes Grant out on the course and near the finish and Peyman (Sasha) Razifard. All in all it was an "okay" race.

I would possibly do it again someday but the concrete 6 foot narrow bike path needs to be moved to a wide road run, it was ridiculous on lap 2 having to dodge so many people, creek path tubers, dogs...and even a pro triathlete who was following his American wife on his bike during the run (knucklehead thing to do!) I witnessed TWO pro female triathletes during the run receiving outside assistance--thus, breaking the rules. The bike overall was very clean and was about the cleanest bike leg of any Ironman I had seen, so BRAVO to the participants up front for keeping it clean. One thing that impressed me most was the depth of people cheering on the BCP near the high school--four to five deep at times, as well as the finish line near Pearl Street. Amazing crowd. If not for the concrete path being so narrow, two transition areas, and silly long T2 run into the track at the high school, I really wouldn't have complaints (aside from the bad water!)

Next up for me is Ironman Hawaii in about a month. Thanks to all my friends and family who supported me this season, coming out to races to watch, take photos, etc. Certainly, winning a US National Champion title goes down as a big landmark for me, as well as winning everything I've entered multisport-wise in my 45-49 (I just turned 45 in May)...all season, until Ironman Boulder's bacteria/stomach issues that is. Ironman Hawaii is just the frosting on the cake and family trip so not a lot else to say besides it has been a good race season despite injuries keeping me from biking well.
I'm still trying to figure out why I'm racing so well despite biking so much worse...just quirky stuff y'know?

2015 will center around ÖTILLÖ in Sweden. It is starting to look like I'll be heading to the Mother Land (I'm Swedish/Polish/German). My friend & I have apparently secured a team start for the World Swim/Run championships so no Ironman next year. There will be other smaller races involved along the way but nothing concrete yet, just fun races. 2016 I'll be back at Ironman, hoping to hold my own against the incoming younger guns into the age group. Thanks for stopping by my blog & also thanks to my sponsors Rudy Project, Infinit Nutrition, Boulder Running Company/Team Adidas and Blue Seventy! They've all been a big help with not only GeminiMultisport.com but to my own racing.

2014 USA National Duathlon Championships: RACE REPORT

Duathlons are something I had rarely dabbled in during multisport competition in my younger days. It was a speed session or something I did when the weather was too cold to have a swim involved. Using it merely for pre & post race practice of race routine (figuring out how long prior to wake up, what warm up to do, how much/long, etc).  Certainly using it to hone transition skills is one of the greatest values I find as it is real world stuff you just can’t seem to get in a practice out of your garage, because there are people around you trying to kick your ass and every second counts.

Last year, a friend I had gotten to know through trail racing and some sporadic winter duathlons, Andy Ames (2013 ITU World Duathlon Champ 50-54, 2013 & 2014 US Duathlon National Champ 50-54), planted the idea/seed in my head that he thought I should race duathlons more. He thought I could be one of the top in the nation if not world. I like to say he badgered me until I said uncle, but it was a new direction so what the heck. I found a 2013 qualifier, Orange County Duathlon in early spring. Finishing 2^nd overall with a hip strain to the guy who would later become the overall US National champ—I stamped my ticket on Team USA & went to worlds. Andy & I roomed together and had a hoot of a time going around Canada’s version of Washington D.C. In the end, I was 4^th in the 40-44 (in the world!!)…as well as the top American master. 

The keynote here was it was just on a bucket list of many for 2013. Only FIVE days prior I had raced Boulder 70.3 half.  Still tired from that effort, it was a tricky balance. Go all out at Boulder & flop at worlds?  A goal was to go only hard enough at Boulder to nab a slot to 70.3 World Championships in Las Vegas, which I did perfectly. However, it still left me dry for worlds to a degree, but I was satisfied even though my bike effort was quite horrible. I took an extended and early break last fall after Las Vegas, knowing 2014 had Ironman Boulder involved.

2014, Andy once again talked me into going to race USAT Nationals for duathlon in St. Paul. Once again, we roomed together and had fun trying different restaurants each meal. Race day was 6/19. Once again, I raced Boulder Peak Triathlon on 6/13. The entire season was a battle with a chronic hamstring tear after a duathlon I won called Big Sky in Denver. From there, I over-compensated with the left non-injured side and ended up with a quad strain that lasted pretty much through August. Luckily, the duties of Boulder Peak efforts were not enough to deter me from my first ever US National Championship. I’ve always wanted to be a National Champ in *something* (anything)…finally that was off the bucket list. I’d love a World Championship one day too in something, maybe someday.

2014 US Duathlon National Championships went something like this…race effort from Boulder Tri was 6 days prior, a little tired—cycling all season has been horrible as far as power output from the injury. Biking was so far OFF from my normal, it was very common for me to have one of the slowest bike legs in the top 10. For some reason, my running has been very much ON all season except Bolder Boulder when I was in the beginning of the injury stage. Nationals was no different. Knowing I wouldn’t be up with Dave Slavinski/Tom Woods AFTER the bike, I kept out of their way on the first run and throttled it just enough to come in 7 seconds after them. It was quite an easy run and running with them really was quite realistic. All I wanted anyhow was to shoot for the 45-49 title & they were both 40-44. I’d get through the bike leg just waiting for a 45-49 to pass me. A few did, one had bad luck by crashing on a corner, fate stuff you know? 

Once I got passed by the reigning US Duathlon Long Course Champion (I didn’t know it was him as I never met him)…I kept tabs so him and another guy who passed me on the final lap of the bike. Honestly, the power wasn’t there on the cycle leg—it was difficult knowing how much time was being taken out of me from a simple chronic leg issue that crops up every couple years.  Upon hitting the run, I quickly passed the first of the two guys in front of me in my age group. It was about 200 meters into the run when I moved past him. Slowly I closed in on the leader…inch by inch, not really punching it, just steady to see what he was doing, if he tried to make a move—whatever. Observe. The plan was to slowly close, then gas it. The run course was shortened due to flooding, so with about a quarter mile to go I had caught up to the US Long Course Champ, Marc Warner. Again, I didn’t know it was him. In the last half mile I thought, “I believe the finish line is just around that last pylon then it is like a quarter to half mile then the finish, I better catch up to this guy NOW. It’s now or never!” 

Doubts crept into my mind whether I could actually close the gap of about 12 seconds if he punched the accelerator. It is easy to cave when doubting yourself. Then I told myself, “Dig, don’t throw away this trip, a tick off the bucket list and national title because you don’t want to hurt!”  Dig I did to catch him within about a 100 meters. I kept right on going. He kindly encouraged me to keep on going, with a “Good job.”  The rest was well…history. My first ever US National Championships.  USAT gives the US Champs a special jersey to wear with the year on the back of it, to wear if they like to show their accomplishment at future races. I don’t think I’ll be wearing it though—it’s a keepsake! 

 

KK on top as 45-49 US National Duathlon Standard Distance Champion!

 

Shane Thread (left) & Andy Ames (right) at our celebration dinner in St. Paul.

 

2014 US Duathlon 45-49 Sprint Champ Glen Thompson (left)

2014 US Duathlon 45-49 Standard Distance Champ Kevin Konczak (right)

*Sprint Nationals & Standard Nationals were held on the same day in St. Paul.

 

2014 Bolder Boulder

No matter how many times you try the same thing such as the same race, there are a ton of things you can choose or not to choose to do, which make the outcome different. This year, it was no different. Most of the running the past couple months has pretty much been in the water aqua jogging with no speedwork, strength, or stretching, due to the double-injuries. As stated in previous posts, the right hamstring (7-year old recurring injury), then the left pulled quad from compensation during the Barking Dog Duathlon during the bike leg for the original injury to the hamstring.

Typically I'll have some toast before a race, then coffee. The toast is to settle the stomach acid from the coffee. The rest of the morning was pretty typical for a Bolder Boulder race, with the temps a little on the cool side. For obvious reasons, with a DNF at West Side Duathlon, a sub-par performance at Barking Dog developing the second injury, the mindset was on the low end of things. I jogged through the cemetery for a warm up, down 30th to the start just as normal--except I was feeling some aches & pains & without speedwork since the last duathlon, the day wasn't feeling too promising. Not to mentally get off on the wrong foot, but you know when you're not 100% or "on" for a race. Certainly, this was one of those days.

After who knows how many trips to the bathroom today, the near 2-mile warm up jog to the start & a few accelerations, I toed the line but somehow got right up to the front line of the A-wave (usually I'm about 10 feet back). What a great chance to get out of the mess of runners! Frank Shorter was only a few feet away from me when the starting pistol went off on this beautiful sunny Memorial Day. I wasn't as concerned about tagging onto the guy who beat me in my age group the last three years, because I had the rare situation of racing for the 2nd year in a row as a 44-year old. Last year the race was on my birthday, this year it was a day before my birthday. 1-year age categories in this monster of a race.

Mile 1-it was turning our great & my split was a little fast at 5:26 I think it was. By mile 2 marker it slid to 5:36 or so--still under the 5:37 pace I needed to match last year's time. Around mile 1.5 or 1.25, Andy Ames, another frequent local race pal of mine, tapped me on the shoulder (I didn't know he was racing).  At this time, the wheels were already starting to fall off and people starting passing me like crazy (which kept up all the way to the end of the race).

Mile 3-suddenly the lack of toast to absorb the coffee came back to haunt me (I won't do that again!)
The issue with the coffee was is started to come back up...since there wasn't much in my stomach, it was just dry-heaving (which is difficult to do while running if you haven't tried it...) Quickly I told myself to slow things down, it doesn't matter how you do, you're injured and it is stupid to push it anyhow. Just use it as your first speed towards the summer racing. I kept pro triathlete Paul Ambrose in my sights, as I typically finish ahead of him in the Bolder Boulder. This year, he got me by 2 seconds though! 

Mile 4-the best & noisiest aid station out there, just awesome!  It is on 13th Street, near Moe's Bagels.
By this time there were kids and older guys passing me. There wasn't anything left in the legs, finishing was the only goal. There comes a point where finishing is just enough on those painful days--the competing can await a healthy body to return.

Mile 5-there was a guy who was in front of me who I *thought* was Joe Fogerty, a triathlete buddy of mine from the Springs. I sat behind him & slowed on the hill up to the stadium, hoping to out-sprint him. Turned out it wasn't him, but he sure ran & looked like him with his backwards hat on. Coming into the stadium I saw Paul Ambrose up ahead & tried to catch him, passing Tim Van Berkel (another pro triathlete training in Boulder). I'm sure Tim was just "jogging" but still...you know what I mean...it's cool to have a big name triathlete place behind you even if it was a jog for him.

The finish-a nice lady volunteer at the finish saw me cross the line, bend over & start dry heaving. She moved a giant trash can in front of me & said, "Here, do it in here..."  After 2-3 minutes, I had recovered enough to stop the imaginary vomiting. Sorry to get graphical here, but it was really a crappy day out there for me. Once again, I was second in my age group, to a guy who had run in the Olympics when he was younger, in the marathon. He beat me by 14 seconds on a really bad day. Lots of folks beat me today. It's okay though.  I can either dust off the shoes & come back at it in better shape next year, or throw in the towel. Certainly, towel throwing is a bit of a stranger in my world, so there is your answer. Just have to turn this ship around and give it time. This was my second worst Bolder Boulder time, but there will be others.

Congratulations to the Boulder Running Company athletes (we had the 1st overall amateur from our team).  Thanks to Cody Hill of the Boulder Running Company and Adidas--the most awesome line of shoes out there, for sponsoring the BRC-Adidas team. I'm proud to run for them, now I need to recover and get back to my 2013 racing shape following these injuries. Until next report--which should be in about 2-3 weeks hopefully...keep the rubber side down!
KK

Barking Dog Duathlon: Racing with Injury

Overall this was a step up vs West Side Du's DNF. The first run was aerobically sort of a non-event & didn't have that muscular extra gear, but aerobically it wasn't that hard--needed to take the run to Andy a bit harder. I did a short sprint at the end of the run just to try anything--get a mental edge even...on Andy before a traditional adding of a few seconds to him during T1 (but he's narrowing that gap). At the start of the bike, there was literally a fraction of the power on the pedals I normally ride. Andy put time into me on the bike & there wasn't anything I could do about it no matter how hard I tried.

By the time I hit the last run, my legs were so tired from basically pedaling with one leg (to protect the hamstring injury), that the run legs were gone. I was hoping to catch Andy on the second run but managed to lose about another 5 seconds. At the one "dog leg" I stopped briefly to tighten my right shoe as it was flopping around & annoying me from being too loose. This time there wasn't anything left in the legs to click into another gear. Again, aerobically, it was just fine, but no reaction from the legs. The issues do not seem to be one of cardio, but more of the chassis being underpowered. That's what happens when you get old I guess!

The end result was about a minute behind Andy & about 4-5 places from where I would be when healthy. Obviously some fast guys showed up, but no way my placing is indicitive of where I will end the season. Since West Side Du a few weeks ago, there is no place to go but up. With a new sense of focus on nutrition and recovery from this past weekend, it is time to buckle down & buck up...the season is upon us & I'm behind the 8-ball. It's time to pump up the volume so bring it! Errr....as long as the body holds up that is.

After the race I was talking with a young chap and his wife who had just moved here from Arizona. Pretty funny story...I was explaining how after the timing mat was crossed at T1 on the bike exit--that I jumped on the bike (I saw signs but no "line" on the ground).  The refs yelled to get off the bike & re-mount at the line (which again, there was no line on the ground that I saw, just signs). After hopping on the bike a THIRD time in total...with rubber bands on the shoes already broken...I "stop-mounted" the bike and then my right heal came down on the teeth of the chainring, completely tearing the entire heel off my right foot compression socks (those aren't cheap either!)  No injury was incurred.  In explaining to the young couple, I said now I guess I'll throw out the compression socks. He quickly requested them to take...used, dirty/sweaty, with holes in them. So I took them off right there & handed the socks to him. That was actually just about the best thing of the day because *inside* I was laughing my arse off. Love a good laugh!

Notice the above pictures during the run where the socks are on, then the podium shot where there are no socks. By this time--the third overall place guy (Brian) had already left with his "award" lol!

Which reminds me, racing on what is now a four year old bike with nearly 15 year old race wheels, and 6+ year old tubulars. My gear is getting out of date. It seems to still be working & I still seem to be competitive when not injured, so no point in getting anything but new tires at this point so flats don't happen. Although I need a new race kit...half of my stuff is so old it is in a *dry rot* state. Elastic on the leg grippers are starting to go. The big A race of the year isn't for another 3.5 months so time to heal up & lay the foundation. Sure hope I'm healed better for Bolder Boulder...much further behind than last year, that is for sure! Until next time...you  can either toss in the towel or use it to just wipe the sweat off of you & keep going.
One thing I did different due to injury, was to use the KSwiss shoes as they were super light & needed to take as much strain off the injury as I could. At least until I get a new pair of ultra-light ones from Adidas. In hindsight the Adidas would have had a lot better traction and may have helped on the dirt trail quite a bit more.

As it is a day after the race, I'm barely sore. which tells me racing with injury has left me sensible enough to race UP to the point or threshold of just under making injury worse.  At least it was enough to win the 45-45 USAT Rocky Mountain Regional Duathlon Champion title. Nothing feels worse, as in re-injuring the hamstring--which tells me there is a good sense of awareness on what line not to cross. Hats off to all the competitors for racing fast this past weekend...until the next race...Kevin

(Just call me ===> KK)

Special thanks to Rachel Ames (Andy's wife) for the spectacular pictures.

2014 Big Sky Duathlon Results

Pictures: (top)  Kevin Konczak leads current reigning ITU World & US National 50-54 Champion Andy Ames into T1 at the 2014 Big Sky Duathlon in Denver at Dick's Sporting Goods Park. (Middle) KK rolls into the final segment of the bike portion. (Bottom) Kevin Konczak aka "KK" runs towards the finish line with a significant lead on the final 4K trail segment for the overall win against a tough field on a snowy & rainy/sleet filled day.

Race report:  Above you can see that a morning where I finally decided to show up for a 9 AM race at only 6:15 AM that morning, can turn out to be a good thing. It had been snowing hard in Boulder, but an athlete I coach, Grant, lives near the race site. I called in him in the morning & found it was raining there--something I could deal with if there were enough of the right clothes packed. I got to the site of the race okay after having Grant guide me over the phone on how to get there (my bad I should have MapQuested it but do not have a Garmin in my car either). 
*NOTE: know where you're going by race morning.  Since I had never done this race before I've never scouted the course either. There would be some fast guys there, namely my Team USA room mate Andy Ames who is always a bugger to race--he's the 2013 ITU Duathlon World Champion and US National Champion for 50-54. He happens to be the 2014 US Cross Country National 50-54 running champion as well (crowned just a few months ago). Andy always puts the hurt on me when running! Hey, give me a break, he's a freaking freak of nature and World Champion so I try best I can to hold pace with him. There would also be Mr. Timex (Tim Hola) racing as well as a guy I've never beaten before, Jim Halberg.

I woke up at 6 AM, had some toast, jam on it, then stopped by Amante for a 20 oz. of my fav. I'd been on coffee detox for a week because it wasn't having the useful effect it normally does. This really got me alert. It snowed, sleeted & rained the entire way there. I took 3 pair of running shoes, 5 pair of gloves & 3 pair of hats, 2 pairs of leg warmers.
*NOTE: Use run shorts that have elastic in the legs to hold up leg warmers rather than just a hem.
To shorten the story, I had a ton of clothes to prepare for about anything.
*NOTE: Bring a balaclava when whether is bad, or one of those scarf/headband/balaclava thingys.

Fast forward: Really I had three trips to the bathroom before the race, with about a total of maybe 4 minutes of warm up. At my age, I need to be more diligent about that, especially in a sprint race. The elite wave/young guns went off at 9 AM. My wave and older (45-49+) went off at 9:05. It turns out I had the fastest FIRST and SECOND runs of the day out of the entire field, including the elites. That really surprised me because at US National Cross Country Championships I was so out of the mix from a) not having raced since I think the fall/ITU World Du Champs  b) having done ZERO speed work all winter long.  I'm used to being fast in transitions & ended up with the top T1 & T2 times as well, with the 2nd fastest bike split of the day. Here's how it went down after the gun went off...Andy took off like a bat outta hell as usual, I parked on his shoulder. I decided to have a little fun and speed up to shed the group, but then just after taking the lead my right leg warmer fell down to my knee and trying to catch a moving leg at 5-something per mile pace and pull it up at the same time just wasn't easy to do. Andy took the lead again & then I recalled coming into the park before the race, the wind was going to be in our face after a mile. I stayed parked on Andy's shoulder to use him as a shield and conserve for the bike and second run. Andy likes to be in front and since I've been averaging 5-6 hours of total training a week for who knows how many months now, I was happy to have him do the work.

Knowing I couldn't let Andy be near me after the bike, I kept laps 1 & 2 as an easy-then medium effort. However, I missed the turn around on Quebec Street and reached the cop cars about 5 yards beyond the actual turn around--so lost some time there. To top it off, my leg warmers kept falling down and had to stop pedaling to grab them & pull them up like 3 times! Each lap gaining about a hundred fifty yards on Ames. Jim Halberg was putting big time in on the bike way up in Wave 1 and figured I'm just trying to hold off Andy in my wave...never saw Tim Hola the entire race up there probably because I was too busy keeping my eyes on the road and not wipe out on the wet pavement and avoiding other Wave 1 folks. Lap 3 I pushed it a little harder on the bike but not enough so there wasn't anything left after the bike to counter a move from Andy. As it turned out, my second run was just sort of an effort of comfort. The bugger was I lost a serious number of seconds while running just to slow down in order to pull up my leg warmers. I counted 6 times for sure in the first mile--possibly as many as 3 times. Wardrobe malfunctions stink! I could always have picked it up more and the pain threshold never really got in the way much. One of those days where you can keep pushing but not really feel it, possibly because it was so damn cold I was numb?  I don't know...either way, after the long downhill and turning back towards the stadium/finish, I got a glance at the trail behind me to see where Andy was--couldn't see anything but trail so I just geared it down to the finish line and went over right away to see Andy so I could cheer him on.

I went to the announcer to tell him to say, "Here comes Andy Ames, the reigning World and National Duathlon 50-54 champion!"  I felt Andy deserved all the glory there because he has accomplished amazing things the past year and should be recognized for it. To top it off, he is the Master's Duathlete of the Year for 2013.

At the end of the day, I'm not sure what happened and why I raced to be the only athlete under an hour all the fastest everything but the bike split...in the entire field. Maybe it was the coffee, maybe it was the lack of training so I've been rested, maybe it was the crappy weather. My dad always said when the weather is cold and bad, advantage goes to me. He was right in this case. Maybe it's the Swedish blood in me, or being a former Nordic ski racer for years while in college. Who knows, either way, it sure surprised me how it turned out...it was a good day!

On to 2014...

It seems Blogger has made it less user friendly to post a new post so actually accessing Blogger took a little research--Google has infiltrated the process and made it a PITA giving me grief whenever trying to log in to post.

On to 2014...I've ended the year of 2013 on a decent note with a 4th at ITU World Duathlon Championships as the top American Master in the Olympic Distance race in Ottawa, Canada. I've actually been lucky enough to place 16th overall out of all age groups, just missing a bronze medal by one place. Any other age group but ONE other--I'd have podium placed with a World Championship medal...wow, on the first try. Good stuff for a 44.5 year old.

Due to some rather ridiculous/illogical schedule changes in my work hours at my "day job" I've found myself short training time in the afternoon, so 2014 will greatly limit my training. Having to adjust to an early schedule isn't my cup of tea and will prove to be a personal challenge.
That said, I've been swimming & biking mostly, working on that which doesn't take much time, resorting to more quality training than ever--which is all I've ever really trained like.

2014 starts off with racing at the US National Cross Country Championships in Boulder, CO. My first ever...and first race of its kind since racing Division II XC back in college days. Luckily I was recruited by the Boulder Running Company/adidas Master's team. This should be exciting, painful and exhilarating all at the same time. As my first race of the year, I think back to XC days...how the "studs" would race in our nation's championship race...how far above it was from high school & college racing. The guys who race in the Olympics in Track & Field will be here...the big names of tomorrow and years past. I'll be in the 8k Master's race, so not quite toeing the line with the 12k current day pros...but there will be the "old farts" pros from yester-year on the same line.

Swimming has been a lot of fun & I've been posting some pretty good times for me. Finding my stroke flaws & paying attention so so many details that make such a huge difference. Since this is an Ironman year for me again, the focus will be on that big race at Ironman Boulder in August. New age group, local race--only 3 miles from home...can't beat the price for an Ironman! I'm super stoked & just hope the body holds up and is ready for race day. All races until then are merely training days. While I'd like to race at Du Nationals in July, it seems that is the same day as Boulder Peak...so I'm already signed up for the Boulder Peak & tri series...looks like it's all eyes on August!

There will be some equipment changes...minor ones like a new saddle & possibly a Garmin. Aside from that, the plan for a new Zipp 808 rear doesn't seem likely. I do not see a huge $ per watt improvement in the wings...and think it'd be better just banking that away for retirement at this point. Or getting the house painted...logical stuff that we triathletes usually pass over for equipment. 

This past winter I've decided to pass on the Chilly Cheeks Duathlon series & may hop in the last one last minute but I'm not sure as I've not been riding the bike. The motivation to bike hasn't been there & swimming/running has been a little more convenient and fun for me lately. I'm like that...a "mood training athlete" who when I have time, train in whatever it is I have time for. Oh memories of the days of few other commitments!  Looking forward to an exciting 2014!

The OCEANIC tide of 2013

Quite honestly, I'm writing this without looking as to the last post I did. Somewhere between then & now has been a roller coaster of life in 2013. Many things such as having my car totaled in my driveway & being tossed into my wife's car in the spring--by a lady who passed out at the wheel for starters, shook things up. We were in the house & heard a large BOOM! Next thing we know, neighbors were saying a lady just drove into our parked cars. Alas, the joys of having to have a car payment now.

We survived the Boulder 500 year flood but still had significant damage as our basement had to be torn pretty much down to the studs. Luckily, my niece & boyfriend had moved in the week before after landing jobs here in Colorado. Just in time to help move the basement "upstairs" if you will...it is still a work in progress & we at least came away with our home & lives despite the damage. Many in Boulder were not so lucky. One neighbor had 4 feet of water in the basement & were on vacation, only to return to sewage and half of their belongings having to be thrown out in a dumpster as wide as their house.

My son's school was out for two weeks due to damages, I've been playing daddy daycare for him & one of his friends periodically, while trying to do as many clean up & repairs on the house over the past three weeks while working full time. I don't know what not working means any longer. Sleep, work, go to work, sleep (very little sleep at that). Not sure what training is any longer either. I'd like to get back to it, but hopefully I can do that once my son goes back to school. There is so much to do and so little time. It just never seems to end. Need a different line of work so I can work from home and get some of these "must do" lists off the agenda.

That aside, the big TV just quit working...should I say, turns ON/OFF/ON/OFF...over and over again. Wifey discovered this was a common issue & there is a class action lawsuit we are entitled to for Samsung to fix the problem. Should be taken care of in a few days.

Racing scene...did so-so this season with short course & trying new things. Went to Duathlon World Championships (ITU), Team USA--finished as top Master, as well as 3rd American overall (out of 372 athletes from USA), 16th overall out of ALL countries in the Olympic Distance race. It is nice to know I was up there with the elite of the sport and ahead of nearly all US competitors. Had I been in any age group but two others, I would have medaled at World's. However, this was on the heels of Boulder 70.3 Half Ironman--FIVE days prior. The plan was to race Boulder 70.3 "just fast enough" to nab a slot to Vegas 70.3 Worlds. I did that on a "half ass effort" basically. I was hot not tired at the end of Boulder's race. I did not want to jeopardize ITU World Championships too much so had to pull back on the pony.

ITU World Championships was a blast, with my room mate (and 50-54 gold medalist), Andy Ames from Boulder. A quiet guy, Andy and I bummed around Ottawa, Canada in a low-key type fashion. I had a pretty good race and was happy about it, aside from the fact I sort of blew on the bike somewhat. After the first 20K, my legs were smoked and couldn't bike any harder. Certainly the 70+ miles of racing less than a week before took a lot more out of me than I expected. Either way, it was a great experience and without having peaked for it, combined with the racing so soon before, it was a marginal success I'd say. No regrets, I wouldn't have done anything different I think.

After ITU's, I basically spent the weeks before Vegas, off the bike, with only 2-3 bike rides (it was about 3 weeks between races), then a few runs. I'd say around 3 hrs of training a week (if I was lucky). Realizing I really did not want to race Vegas I instead, used it as a road trip for the family to have fun. I did not care about the race & it was a C-race for me. Didn't train for it, follow my typical routine, not to mention was lucky they let me register. Took the kid out of school, wife out of work for a few days, drove, but arrived Friday night about 7:30 PM. Registration closed at 4 PM. What? All the races I've done that were 70.3 you could register the day before. So when they told me it was over, I was pissed as to the time and expense we made to get there. There was a girl "April" from WTC...she read me my rights basically, rude as hell. She was mean, bitchy--should not be working for Ironman. Turns out 30 others had other commitments they just couldn't get away from with extenuating circumstances as well. So we chased around all over Vegas, meeting here & there, rushing up until dinner time the night before the race, spending all day stressed out. Needless to say, we barely ate, rested or hydrated all day due to this cluster. The entire process was a mess. The T1 or swim area was a muddy mess, clearly the most disgusting and poorly organized race start area I ever saw. Bathroom were few, it was a downpour all throughout the morning and bike. The wife and kid ended up going back to the hotel while I raced. They made it there for the finish just in time. 

Racing in the colder rain was dangerous with all those hills, but it was super-fun being out there in the rain. I thoroughly enjoyed it. The run was one of those days you wish you hadn't eaten garlic. One of my rules of "don't do" things. One mile into it, I had just caught another local gal who started some waves ahead of me (Sonja Wieck), as I started to get stomach cramps. It was the garlic. At mile 1 aid station, I dove into the porta-john. I was nearly 3 minutes in that porta-toilet. Better to take the time and fix what is ailing you than to continue in pain. It was a long, long time, knowing I was losing a lot of time. It didn't matter, it was a C-race right? A C-race with a near 3-week no training layoff after ITU Worlds, running around the day before without rest, food or de-stressing myself in the heat. It was just a really bad time & I didn't want to be there racing. It was about as self-destructive of an effort you could make for a race--totally out of character for me with shoddy results to prove it. Even the first five miles of the bike I rode sitting up braking to avoid crashing, until we got off the highway and heading towards the "out and back" section of the bike. It may have been more than five miles, but since I hadn't even seen the swim, bike or run course until I raced it, I wouldn't know. I did EVERYTHING I tell the athletes NOT to do before a race. Living example of just how wrong you can screw up a race without preparation. I almost have to laugh at how poorly executed the entire lead-up was.

Since Vegas, I've been pretty much in flood damage control, hoping that maybe, just maybe, 2014 will be a better year. Certainly training will be much more of a challenge in 2014 with the Boulder Tri Series on tap, with a changed worked schedule which will flip my training life upside down after 14 years (shame on them!) Sometimes though, what you need to do in order to get to the next level, is get a good kick in the ass to get moving and stop the coasting. Take charge of your life, your situations, reach for those goals/aspirations--and quit the routine in order to find a better routine. You may have to take a step back before you take two steps forward, but in the end, you'll be better off for it. Things are what they are & in the end, you CAN control where your ship sails. That is, with a bit of help from fate. I know that sounds ironic a bit, but fate starts you out down a path, it is up to you whether to stay on that path to get to your destination. You can stall out in life, or go far. In the end, HOW FAR DO YOU WANT TO TAKE IT?

PS: The picture here is a giant spider attacking the Canada Parliament building when I was at ITU Duathlon World Championships...Godzilla was nowhere to be found to save the day...