Beer Mile

I was hesitant to even post this... however, I remind myself that not all races can be stellar performances. And this race was about as far from stellar as one can get.

I realised on cracking my first beer and having it squirt me in the eye, that having pre-warmed beer was not a good idea. I tried to gulp it down as fast as possible, but I felt like I was drinking pure foam. After what seemed like an eternity (I'll find out the actual time when I download my data) and after over half the field was already on the run I managed to finish my first beer. My first lap of the track went well, I managed to burp up some of the gasses and pass a good number of people. My second beer was just as foamy as my first, but I think I managed to choak it down a little quicker.

That second lap I was already feeling like my gut was full and that I didn't want to run, but I managed to push through and pass a few more people. The third beer did not go down well at all. It too was foamy like the others and I again tried to get it down as fast as possible, but my stomach seemed to want to have the beer going the other direction. After what could have been as much as 45 seconds or a minute I did manage to get it all down without any coming back up. I was not so lucky on my next lap however, about 100m in I ended up puking about half a beers worth of pure foam, and again another 50 m later. I finished that lap, and was concidered dropping out when Bruce Martell showed up and was cheering me on. So I forced the next beer down and again puked on the proceeding lap. So instead of finishing after the 4 laps I did a penalty lap finishing in a total time of 10:23.

I had no intentions of doing this race again, but with such a slow time I feel as if I need to redeem myself. Next year I will not use warm beer (I also will not use lighthouse lager).

Harder than it should have been

I raced Stewart Mountain 10 mile XC this past weekend. This has been my third time racing this run and despite running it on a stress fractured foot my first year, I think this may have been the hardest one yet.

The run itself is certainly not an easy one (a good reason why I like it so much). It is a one loop course of winding rocky/rooty/hilly trails around Thetis lake and out beyond to a small but steep mountain (Stewart Mtn), up the mountain, steeple chase down the practically untrailed backside and then back allong the same trails only to have to finish the last km with three steep hills that are almost enough to slow runners to a walk. This year had the added difficulty of having frozen/slippery surfaces to navigate. That is not why I found it so difficult however.

The night before the race I had been out celebrating the victory of our ultimate team winning the intermural league. I didn't get too carried away, but I certainly wasn't exactly being conservative either, and I paid for it out on the race course. And to make matters worse (although I know it made for a better race) Bruce Martel, the guy I just beat in GS, was there and looking for some revenge. We had a good race up until the mountain but after we crested the top I didn't see him until after I crossed the line.

I had been wanting to improve on last years time by a couple minutes, but instead I was slower by 1 min. I suffered a lot that race, and I will remember to keep pre-race celebrations to a minimum for future races. At least it gives me something a little easier to shoot for next year!

Here are some pics from both SM and GS:
top of Stewart Mountain


My brother at the top

Bruce at GS

The Gunner Shaw "Puddle"

Visible suffering

My time at SM was 1:11:26. 6th OA.

3 Races one report

This is just going to be a super short summary of my recent races. I have been too busy with school lately to post on any regular basis.


Thetis Lake 20k Relay. Nov. 11, 2009

I had planned to run the whole race solo but I had not been feeling great that morning. Luckily I met up with my brother and the group he was running with. So instead of running really hard and making myself feel worse I ran each loop (approx 4.25km) with each runner of my brothers relay team. I had an easy warm up lap with Dawn. Emily set what felt like a good comfortable pace and Andrew gave me a run for my money. It took about a km before I was running with him rather than behind. Interesting Personal Note: It may not be good for me to start a run slow to conserve energy because it was very difficult to convince myself to go faster despite chasing someone I knew I could run with. Sarah Ghans finished off the run with a consistant pace.

All in all an enjoyable day, and I think I learned a very important race lesson for longer races.


Bear Mountain 10k Nov. 21, 2009

I learned two important lessons this race.

#1 Despite feeling good at the time it is not worth it to roll over and go back to sleep rather that getting up early to eat. I felt awful for a good half of the run from having my breakfast sloshing around in my gut.

#2 Always register for races you plan on running. I had planned on registering for this run, but unfortunately the registration (online) closed the day before the race, and race day registration was 50 bucks! So instead of registering I ran anyway. Two problems with this: one you are not supporting the races that you enjoy so much, and not helping to grow the sport, and two there is so much less motivation to run hard.

All in all this was not one of my better races. It was fun, and I will certainly do this one again, but next year I will both register early and get up early!

My time was 40:02


Gunner Shaw XC Nov. 28, 2009

This is the first race I ever competed so this race marks the beginning of my 4th year of racing. For the forth year in a row the course for this race has been changed. This years course however may be my favourite so far. It was a shorter course this year than last, being only a little over 8.5km this year. However this year a second "puddle" was added, and the course took a loop that was further out than what the past years have done taking the us, the runners, over rougher and tougher terrain. The last km also had 3 steep hills to climb before a final slog through the lake to the finish line.

I started strong (and was leading the race for a few short seconds) but was feeling a little sick/off almost immediately and for the next few km. My HR was very high until about 3.5 km but I seemed to get into some sort of rythm after that point. People were no longer passing me. And I started to slowly pull back the positions I lost. At about 5km I passed a guy in orange who I had been following for a long time only to be passed again by him with about 1.5km to go... but wait this runner was not him, it was Bruce Martell (A guy who I've been in friendly competition with for the past couple years at this race). I knew I had to keep up with Bruce. He was gaining on me on the down hills, but I knew I had a chance with the 3 big hill climbs before the finish. I managed to re-pass on the first of the last three hills and then gain enough on the other 2 to hold my lead for the finish.

I managed to place 12 OA, I have been hoping for a top 10, but placings are very dependent on who shows up as well as how well you race. All the same I was very happy with my race.

My time: 36:14

New name

Well,it's been a long time since I've posted, and even longer since I have had a look over my blog page. Seeing as how worlds is long said and done I thought that I should change the name of my blog. "Road to Worlds 2009" just didn't seem fitting anymore.

As for training I have finally started to get back into it after a week and a half inactivity binge after the RVM. I have been running to and from school (4km each direction). Running has been going well I just had my fastest run home yet (14:31 which was an average pace of 3:35/km). Biking has been terrible tho, I have only been on my bike a handful of times since worlds and I feel very weak when riding. Oh well, I know that biking will come back quickly. Swimming on the other hand need work. I miss coming home from "The Gardens" and going for a swim in the lake. I need to work swimming into my school routine as I have yet to have a training swim since Australia.

That's it for now. Next posting will likely be after the Thetis 20k relay.

RVM

All I can say is I'm glad that I didn't know yesterday that I was going to feel like this today.

On top of being potentially more sore than from any other race I have ever done, I am sick as a dog. I pushed very hard yesterday, and a half marathon is a much further run than I am accustom to racing. I am, however, pleased with my time. I planned to finish anywhere between 1:20:00 and 1:24:00, and my gun time was 1:22:53.

I knew it was going to be a long run, and I kept telling myself to hold back. I know that I tend to start off fast, but as long as I was able to fall into a decent pace after the first km that it would be ok. It was hard to watch the more consistant runners go by from km 2 to 7 but I knew that I had to hold back or I wouldn't finish. I didn't even look at my watch until after the 10km mark, as I just wanted to run by feel. I was happy to note that I was at 38:50 when I did finally look.

I was almost half done, and I started to think that it might be time to start to slowly reel in some of those ahead of me. Every time I chose someone however they seemed to get away. I continued to try to find someone to run with or to catch, but it just wasn't happening. This trend continued until 17 km or so, when I completely forgot about everyone else and just focused on my pace. I was really starting to hurt, so I kept a careful eye on my watch trying to not slow down. I ran well until km 19 and 20 where I slowed to a 4:00/km pace, I tried to keep the pace time down, but with about 1.5 km to go I started to limp.

My right knee (ITB insertion I think) was incredibly sore, and it felt like it was all I could do to keep going. I limped for 100 to 150 meters before finally forcing myself back into a run. I had such a short distance left and I needed to finish strong. With about 900 meters left I found a runner who had slowed and I focused on making it my goal to pass him. I got by him with about half a km to go and by focusing on him was able to pick up the pace. He made a last ditch effort around the 150 meter mark and I was forced to respond by sprinting the last 100 meters. It made for a great finish for me, but very painful.

As I said earlier, I finished in 1:22:53, placing me 38th OA and 11th AG. I couldn't believe it when I saw that... I placed well, had a great race, but my age group was rediculous. In order for me to have taken a 5th AG (to be called up on stage) I would have had to have done 1:11:30.

I am very pleased with my run, it was a solid first Half Marathon. However, it reminds me that I need to put in more training so that I don't feel like so much garbage after the race.

I wanted to say a BIG thanks to everyone I saw out on the course who was cheering, your cheers really helped!

Well, I've got time to recover... I don't plan to race again until Nov. 11 for the Thetis Relay.

The Grind

Before I say anything my race, let me first start with a little information about the trail so aptly named the Grouse Grind.

Length: 2.9km

Elevation Gain: 853 meters

# of Stairs: 2.51 x 10^57 (who knows, too many to count)

Record time: 25:24 Sebastian Selas (2009)

Having raced the Grind two previous times and hiked it once, this race will be my forth ever accent up Grouse mountain. I am lucky enough to start with the first heat of racers (the men who have the top estimated times). There are about 40 or 50 of us waiting on the start line and I know it will be hard not to run fast right of the gun, but it is very important to conserve your strength on this race.

The countdown is started and everyone presses evermuch closer together as if those next few cm might make the difference of a placing. My HR is over 110 just standing there. It seems like an eternity... ... ...

GO! And we are off, I let a few of the more eager runners go by me knowing that it will likely not be long before I catch them. There is a problem, however, with letting them go that I am quickly reminded of as we try to squeeze a group of runners 4 wide through a gate barely wide enough for one. The race has just started and it is frustrating to have to slow down just to get through. Once on the trail it becomes very hard to pass, the section just after the gate is the widest part of the trail, but it is also the flattest and the section where most people go too fast. It will be a waiting game for me. I stick to my pace, knowing that there are likely 20 or more guys in front of me, but that if it all plays out like previous years I will slowly work my way though the numbers.

It is not long before the real accent up the mountain starts, and not long after that that the pace slows. I am able to pass a few people here while I still have energy to put in a little spurt to go by. It becomes harder and harder to pass on the narrow trail as the race goes on and my legs loose strength. I am not even at the half way point and my body is beginning to tell me that I just don't have the energy. I try to remind myself that this is how it always feels, and to just keep going.

I get to the half way marker and glance at my watch... 15:40. Not good, I wanted to be sub 30 for the race, and the last half I expect to be slower, especially as that feeling of low energy is still with me. My legs are tired, but no more than I would expect them to be, perhaps even less than I would expect them to be. My brain is sending me messages "you don't have to do this", "you had a great race last week... you could just stop", "perhaps you could wait and do the rest with Sarah, when she get's here". Fortunately I see other racers ahead and I set my sight on them. I need to focus on passing them and it will keep me going.

I find the energy to pass one of the two of the runners and get stuck behind the other. The rest of my race would be spent behind this guy. He was ever so slightly slower than I would have liked to be going and I tried a few times to go by, but each time he either picked up the pace a little or I just couldn't find the next gear I needed to go by. The racer who I had passed earlier near the half way point had found some hidden energy that I certainly did not have and he was able to go by me and the runner in front of me. That had me worried and I wondered if we had slowed, but I glanced behind and there was no one else to be seen.

Finally we got to a part of the trail where the trees open up a little, and I know this is close to the end. Apparently the guy in front of me knew this was close to the end too as he picked up the pace. I held with him in hopes of being able to pass him. I though if I can go by him before the 200m flat section at the end maybe I can beat him (I did not have much faith in my chances if he were to get to the flat before me). Unfortunately he was able to keep up his pace and he got to the flat a couple of second before I did. "Oh well", I thought to myself "I raced hard last week and I just don't have the energy this week". And just as I was thinking this I realised that I was passing him. In the last 200m I was able to run at a 3:50 pace! Not bad for the end of the Grind.

My time for the run was 30:46, which is a new pb.

I won my age group and got a new pair of Oakley sunglasses. I was 10th OA with a little more than 500 finishers.

I was happy with my result, but at the same time a little disappointed because I felt that there should have been more energy in the tank. I felt that I was stronger and that I could have put in a better time had I not felt drained. I am looking forward to next years Grind as I am sure that I should be able to be well under 30 min providing I am healthy.

I really enjoyed having Sarah do the Grind with me this year. It was nice to be able to cheer for someone else while I was up there. Sarah did very well for her first time up the Grind, placing 5th out of the elite women and wining $75.

A long time in coming

I has been a long time in coming but I have finally found the time to sit down and write this. Well here it is, my race report almost three weeks after the big day.

September 12, 2009: Age Group World Championships, Australia

Pre-Race

I got to the race site early... Earlier than intended due to not being able to sleep with my HR buzzing at 70bpm while I was lying in bed (this was 5:00am). It has been a long time since race day nerves have kept me from sleep. Being there early proved to be beneficial though, as I was not having to run to the start line seconds before the race start like my last race. I was able to set up all my gear and have a final walkthrough of transition before setting off to drop off my post-race gear bag. On my way to the swim start I met up with Mike Janes who was just dropping off his gear bag. I was very much looking forward to having another race with Mike, and although we were not directly competing it is always good to have a little friendly rivalry on race day.

Mike and I got to the start line/area early and were able to have a little pre-race swim warm up. I pretty well never do any warm up before race, but I needed something to keep me occupied before the start. Being in that water was amazing! I have never really swam in salt water, and certainly not in a wet suit. I only swam a couple hundred meters, and at a very slow pace, but even swimming slowly I felt like a rocket ship.

After getting out of the water I realised that I had put my goggles on with the strap on the outside of my swim cap. I knew that the swim was going to be violent and I certainly did not want to have my goggles knocked off so I put my cap on over my goggle strap and left my goggles resting on my forehead. When we were corralled into the start area, in an effort to be strategic, I made sure to line up on the start line at a point that was almost the furthest from the first swim buoy. In doing this I expected that the majority of the swimmers as well as the faster swimmers would line up in a closer spot allowing me to have a less hostile swim start. However, in lining up early I ended up with having people lined up on either side of me and two rows deep behind me (exactly the situation I was trying to avoid, and I was having to swim further to boot). And then we were ready...

Swim 23:41

As we were given the 1 minute to start I pulled my goggles on that had been resting on forehead only to realise that in the heat they had fogged so badly that I couldn't even see the first buoy. I gave them a quick wipe, but it hardly helped... "oh, well" I thought to myself "I guess I'll just be following feet." And then it all began. 110 race driven athletes thrown into a washing machine (or at least that's what it felt like). In the first 50 meters I swam over at least two people and had one or two swim over me, and it was not until after the first swim buoy that I was no longer in contact with one swimmer or another. It was also not until that point that I was aware of pacing. I had been swimming pretty hard for the last several hundred meters and I needed to fall into a more comfortable pace. I found some feet to follow and set into a more relaxed swim.

All was going well until I saw what I thought was the turn buoy for the swim finish. I did not realise that this was not the swim finish until after I had swam over someone and ended up 25 meters to the inside of the swim loop with no one else around. I quickly changed directions but the rest of the swim it turned out I would have to swim on my own.

T1 1:39

I am always happy to finish the swim portion of the race, and it was no different in this race, but T1 was a real up hill battle. Quite literally as we exited the water we had to run up a steep sand bank, which made the transition from swimming to running harder than it normally is, and this hill was followed up by a very long run through the largest transition area I've ever seen. Other than the long run however transition went very smooth I would have liked to have had my shoes already clipped to my pedals, but I still need to practice that.

Bike 1:01:28

It was time to start making up some ground, unfortunately it took between 5 and 8 km to really settle into my groove. Perhaps I need to work on my swim bike transitions because this is becoming a trend. However, once I found my biking legs I started to make good time. I was passing a lot of cyclists and as I passed a rider who was close to my speed he dropped in behind me. Despite trying to drop him he continued to hold on, and as I passed a few more cyclists the ones who could also dropped in behind me. Before long I had a draft pack of 8 or so riders, and the group started to cycle. I made an effort to always pull off to one side or another whenever I was passed so as to not draft, but in some of the tighter sections of road I had no choice. I also made a few efforts to break off the front off the pack, but it never resulted in anything.

Somewhere around the beginning of the second 20 km lap an official motorbike found our group and tried to break it up. I saw one guy get a penalty and he had to pull over to the side of the road, but mostly people were just being told to drop back when they were passed. I was told to drop back at one point, which was very frustrating, because I had been working hard to not be drafting, and once you drop back other bikers in the group pass you and you have to drop back from them.

Normally I love the bike and would stay on for longer if given my choice, but between the thin sham in the tri suit making me a little saddle sore and having to fight the draft pack I was glad to finally be rolling into transition.

T2 1:05

Second transition also had a long run, but it too was smooth and it was not long before I was out on the run course.

Run 40:29

My legs were definitely feeling a little spent as I had worked very hard on the bike. But for the first few km I felt like I had a good flow to my run so I went with it. Unfortunately this only got me through to about 3km or so, but I had seen Kamal, Mike and a few others I knew near the 1st turn around and seeing them helped to keep me going. It was relatively hot out and I could feel that despite my effort to keep the pace up I was flagging. km 6-9 were slow, but I was able to find one more gear for the last km and even a final sprint down the chute to finish the race.

Total time 2:08:24

I was absolutely spent. I felt like I had had a decent race, and I knew that I had put in a good bike time, but it would be days before I found out what my actual results were.

Finally I had posted a semi-decent swim time. I guess my lake swims after work really did pay off. Of course swimming in salt water and swimming with a wetsuit didn't hurt either. I will need to continue to work on the swim as I know I can still make up a lot of ground here. But for this year it couldn’t have gone better. I cut 3 and a half minutes from my previous best swim time. I was averaging 1:35 per 100m!

My bike split was great, far better than it has ever been. I had hoped to crack the hour mark, but it looks like I will have to save that for another race.

My transitions were, of course, longer than I would have liked due to being such a big transition area. In fact I thought the transition was what was going to stop me from hitting my goal time of going sub 2:10:00 for the race. That being said, I thought both transitions were very good, I felt smooth and under control.

The run was the only part of my race that I was not ecstatic about. I did run a pb for triathlon as I was about 9 seconds faster than my prior best, but I was hoping for and expecting to do a sub 40min run. All the same it wasn’t bad considering how hard I pushed on the bike, and the heat on the run.

All in all, a well executed race, and a new pb by almost 7 min!

It was great to have the huge crowds out cheering for everyone, and it was encouraging to hear Go Canada! in the cheers. It was too short a trip, as I would have liked to have seen more of Australia, but it was a great race.

One Month

There is only a month to go before I fly out of Victoria and only a week after that until World Championships... Am I ready? If the last race was any indication I am most certainly not. I planned to finish the last race in 2 hours 10 minutes (or less) and that too is my goal for Australia. Because I finished almost five and a half minutes slower than my goal I know I need to do some more work. My run is where I know I can make up the most time so that is where I plan to do the most work. My goal for this week and for the following weeks is to get at least two run workouts per week. Tomorrow, and following Mondays will be a long run of at least 12km. Ultimate is ending this week and can be replaced with a sprint/track workout. My swimming although getting better needs work, and with Ultimate ending I will be able to make it to my Tuesday masters group.

I need to get faster and this post is a reminder that Worlds is fast aproaching.

Race Report: Self-Transcendence

Goal: I wanted to finish this race in less than 2 hours 10 min.

I planned to swim as close to 25 min as I could making up any lost time on the bike such that I was entering T2 after 1 hour 30 min. I hoped that between T2 and my run I would take less than 40 min.

New for this race: I have been swimming 3 times a week, which is much more than previously and I hope this will be enough to hit my race goals. In order to speed first transition I decided to try using elastics to hold my bike shoes in place on my bike (I have not previously tried starting the bike with shoes already clipped in). I used no tri-top, instead opting to put on my riding jersey with race number attached in T1 as the race was non-wetsuit and I find that my tri-top produces some drag in the water.

Swim 1500m:
I barely made it to the water before my swim start, I was just edging my way into the water as the 10 second count was being made (Must remember to go to the washroom earlier). I had no time for a warm up, not that I usually do much of one, but... I was just able to get in position when the race started. It was a non-wetsuit swim which is a big detriment to me as I find my swimming is vastly better with being buoyant. The start was very rough and I was kicked several times as well as kicking several people. The group that I was swimming with did not break up much until about 500 meters into the swim, and it was only until after rounding the first buoy that I was not in contact with one swimmer or another. I am normally not very comfortable in the water, but I think that the contact did not make me any more uncomfortable, where it probably had more of an effect on the other swimmers. All the same it was nice to not feel as if I were doing battle as opposed to racing and I was able to slip in behind another swimmer who I drafted to the second buoy. I made a sharper turn at the second buoy and stayed to the inside of the triangle loop allowing me to swim unimpeded. The rest of the swim went well except that I need to work on swimming in a straighter path as I got off course a couple of times.
Swim time: 27:03

T1:
I stood up a little early in the water, but was feeling good and had a strong run out, but once I got to my bike I had a lot of trouble with getting my riding jersey on with being wet (I did this in my first triathlon and do not remember it being such a problem). It took a long time to get the jersey on, and in the process I ripped my race number which was attached to it. I put my helmet on and grabbed my bike, but as I started to run out of transition my goggles managed to catch in my wheel and I had to stop to remove them. In stopping I noticed that my elastic had broken that was holding one of my shoes causing it to drag on the ground. When I finally got on my bike this proved to be a problem as my shoes were in difficult positions to get my feet in and I took a long time until I was able to get to peddling smoothly.
T1 time: 1:11

Bike 40km:
Once I was got going I had to deal with my race number which was flapping in the wind from having been broken in transition. I tried to re-pin it while riding and not stab myself. Fortunately I was able to not pierce myself, but once re-pinned the pin quickly became undone again as it had been bent when I had forced the jersey on and again my race number was flapping in the wind. I angrily tore the number off, stuffed it along with its pins in my jersey and zipped up the jersey. At last I was able to concentrate on the bike ride. However, for some reason or another I was feeling off and could not get up to pace. This feeling eventually went away by the time I got to the Indian reserve which was about 10km into the ride and after a gel and a little water. At this point I started to look for people I recognised to get a sense of where I was in the race. I didn't see anyone I knew, so I just tried to make as good time as I could assuming that I was likely a little behind where I would like to be. The next 20 km seemed to be ok, and I was able to get in some more water and another gel. The last part of the ride was all rolling hills which went very well, I was able to maintain speed, and I believe that I made up some time here.
Bike time: 1:06:01

T2:
I removed my bike shoes a little early, but I was very prepared to run off the bike. I had a short run to transition, and after quickly putting on my shoes was off on the run.
T2 time: 0:31

Run 10km:
I never felt great on the run. I don't think that I ever got up to speed, however with that being said, I don't think that I was ever running terribly slowly either. I would have loved to have had a watch on, or even better, my garmin to get my pace times, but I don't think that I ever ran much under 4:00/km or much more than 4:10/km.
Run time: 40:38

Overall:
I have come to realise that I love my wetsuit, and that it was sorely missed on this swim. My swim time considering the lack of wetsuit was a little slower than I would have liked, but nothing to be too disappointed about. T1 was absolutely terrible and I will never again try to put on tight clothing in transition. Also I need to practice getting into shoes while on the bike. My bike was far slower than I would have liked, some of that can be attributed to poor transitioning, but the rest I can only hope that it can just be chalked up to having a bad race. T2 was really the only good part of my race. My run despite being better than my previous 2 years still fell a long way short of being good. I have not been doing much run training and it shows.

This race I had hoped was going to give me a good idea of how Worlds is going to go... I really hope that will not be the case. The only good that I can take from this is that this is that it has given me more drive to train harder.

Overall time: 2:15:23(PB)

Race Report: Tri of Compassion

I got up race morning feeling very tired, and had a bit of a caugh. I had worked the previous day for just over 17.25 hours outside, in the sun. I think that this was the first time I have gotten up race morning and not wanted to race. All the same I was commited to the race, as I had made sure to get the morning off work, and I would have a lot of explaining to do if for some reason I took the time off and did not race.

I was also commited to the race in that I had race goals that I wanted to accomplish. I know it is not good to base your performance on how others perform, but competition is what drives me to perform better. My goal this race was to best my fellow racer Mike Janes. Mike has been getting faster every year, and this year in particular has seemed to have made some big gains. Mike and I were not in the same swim heat so I would not be directly racing him, but more that I would constantly be pushing myself to race as hard as I could, as if he and I were racing head on.

500m Swim
Swim time: 7:55
I had given as estimated swim time of 8 minites where my previous best had been an 8:30 for 500m, and I was a little nervous because I was leading my lane. Also there were two others in my lane who had also estimated 8 minite swims. I probably should have let them go before me (and I'm not sure why I didn't), but I'm glad that I did not. Perhaps it was the drive of not wanting to be in anyones way, but when we were given the go I took off. My first 200m were done at sprint speed, which may have been a mistake, as I slowed down for the rest of the swim, but being a short swim I was not suffering for too long, and it resulted in a PB for the swim.

19km Bike
Bike time: 32:01
T1 was neither particularly good or bad, however it took until somewhere around Lampson St. (about 2.5km) to really get my biking legs going. Whenever I remembered, I reminded myself that I was racing Mike, and that helped to keep the push on. As I turned onto Esquimalt Rd. I was riding hard, and I knew that I was making good time. I was just about to complete my first lap of the bike when a motorbiker pulled out of a gas station in front of me. I was going much faster than he was and I pulled over to the left to pass, he too realised that I was going faster than he was and he decided to pull out of the way. Unfortunately he decided to pull over to the left just before I was to pass him, trapping me in between his bike and the center median. I hit his bike and went up onto the front wheel of me bike and went over sideways over his bike. I was able to get my right foot down, but my left leg was still over my bike and my bike and I landed hard sideways on the ground. My right shifter was damaged as was my rear wheel. The shifter still functioned, but would occasionally stick and would also occasionally change gears in the opposite direction, which proved to be extremely frustrating. The wheel caused my cornering to feel unstable, and also rubbed on my brake pads at the spot that it was most out of true. I was able to continue with the race though. And perhaps the accident gave me a bit of an adrenaline rush. One thing that definitely helped the next two laps of the ride was that just after getting back up to speed after the crash another rider caught up and he and I feed off each other. I kept the other rider behind me for all of the second lap, despite him trying to pass, but he was able to pass on the 3rd lap when I went right to go around some cars and was cut off by a bus and he went around on the left. I chased all the way to transition. I was wanting to ride a 30 min ride including transitions, but that did not happen, and even without the accident I doubt I would have done better that a 31.

5km Run
Run time: 18:09
T2 was fairly quick other than my left shoe getting stuck a little, and then I was out on the run. The first km was very slow going after working hard on the bike. I knew that once I got to Fraser St. that the run would be down hill for a bit and I knew that that would help me to get my run going. So I suffered through the first km and was able to pick it up on the down hill. I reminded myself that I needed to run fast to make up time from the crash and that kept me going over the flat. Near the end of the run I could feel my energy flagging, and I'm sure that I slowed a little in the last km, but being the last bit I knew I did not have far to go. I managed a sprint finish and was rewarded with a PB on the run.

It was a great race, and I am very pleased with the result which was a PB by almost 45 seconds (despite not beating Mike [Great race Mike if you're reading this!]), but I am not looking forward to the repair bill on my bike.

Food for thought

As I was hobbling around work today I got to thinking about yesterdays race...

I swam 1.9 km which is longer than I have ever swam continually. I biked 88 km which is also more than I have ever biked continually. And I ran 21.1 km which is the second farthest I have ever run. I did all that not only back to back, but also in race... it is no wonder I am sore today, I can't believe I can actually move.

Next time I think I need to train more.

One Long Race

It's the end of the day, and all I've done is raced and ate, and I am ready for bed. I guess that is to be expected for one's first Half Ironman.

I was pretty nervous leading into today, knowing that I had set high goals for myself and yet had not put in as much training as I would have liked to have done (it might have been nice to have run 21+ kms in training more than once before having to end a long race with that kind of run). Alt the same I was excited to get the day underway. Part of being excited led to very poor sleep last night, and it was tough to get up when my alarm went off.

Once at the race site I was rushed to set up transition, and I finished only about 3 min before the gun went off. Once the race started I fell into the groove, and despite having not quite as good a swim as I had hoped for (34:08 vs. 32:00) it was at least smooth and felt relatively easy. I came out of the water feeling good, and had my wetsuit top, goggles and cap off before getting to my bike. Everything seemed to be going well, and I was expecting a smooth transition. Unfortunately my wetsuit gave quite the fight as it seemed to prefer being attached to my body. And in the struggle to get it off I knocked my bike which caused my helmet to fall thus scattering my garmin and my race belt. Once I got the wetsuit off I started to put on my socks, which unlike my wetsuit seemed to want to have nothing to do with me. And despite having rolled my socks they still managed to get bunched, and I eventually gave up on fixing them and settled with having bunched socks. Following what was now becoming a theme for T1 my shoes, race belt and to a small degree me garmin all decided to be difficult. Basically for a transition that had started off so well, everything went wrong. And to top it off once out on the bike when I was getting into the rhythm of riding I discovered that my tasty carrot cake Cliff bar had decided to fall out of my tri-top pocket.

I didn't let that throw off my ride though, I pushed on and ate a power gel instead. I knew I needed to make time on the bike, but also that getting in nutrition and liquid was just as important. I stuck to a regime of eating one power gel per loop and drinking as much as I could without feeling like puking. It all seemed to work well as I put in the 8th fastest bike split of 2:27:58 and I came into T2 feeling well hydrated and as energised as one could expect o be after swimming 1.9km and biking 88km.

T2 was very unlike T1, everything went right, I came up to the dismount line with shoes off and standing on one pedal. As I hit the dismount line (still with speed from the bike I hopped off and ran down to my position at the bike rack, racked my bike, ditched my helmet, switched shoes and got out of there in 52 seconds.

The run was tough, and I expected it to be. I took water at every aid station and dumped it over my head, and only at the first one did I actually drink some gatorade, in doing so I was able to prevent myself from getting to hot or from being nautious from drinking on the run. But it was my legs that just did not want to run after already working so hard for so long. I did get into a rhythm after a few kms and was averaging just sub 4:30s. This lasted until about 15 km into the run, where despite having people to chase I was running out of gas. My pace dropped to between 4:40 and 4:55. I had been passing runners up until that point, but was re-passed by one and passed by someone else. Despite trying to pick up the pace my body just wouldn't let me. However, at the last km, after recently passing someone else in my age group, I heard them trying to regain their position. With only a km to go I was able to push the pace and keep my lead.

I am extrodinarily tired, but very satisfied with my first Half Iron. I finished in 4:41:39 placed 13th OA (including relay teams and elites) and 1st in my age group.

North Shore Report

Well, it's been a couple days since the race at North Shore. I meant to write this sooner, but have been busy with Ulti, etc and this is the first time I have been at the computer for more than 5 minutes.

My plan for the race was to go easy, and to not hurt myself for my race next weekend. Going easy also seemed to be in order as I woke up race morning with stiff/sore legs. All the same the race started off very well. I was feeling great in the water, which for me came as a pleasant surprise. At one point in the swim I was swimming stroke for stroke with a swimmer who on a normal day would have cruised by me. Unfortunately I lost count of my laps, and I ended up swimming an extra lap (adding 1:16 to my time). I almost swam another extra lap; I had already done my flip-turn, when I heard the swim co-ordinator yelling.

T1 was neither good nor-bad, although a little slower than normal as I decided to use socks to practice for the HI and also because the side of my foot had been rubbed raw in last weeks race. After transition it was out on the bike and time to make up some ground. I did not push as hard as last year, but I still rode a 30:54 (which includes T1 & T2). I was too busy passing a last couple of cyclists and forgot to pull my feet out of my shoes before transition forcing me to run in my bike shoes to rack my bike. Starting out after T2 my legs were feeling a little of that stiffness that they had in the morning and it took until almost half way through the run to get into my groove. Once I had my running legs, I managed to pick up the pace and I passed a good number of athletes finishing the run in 19:00.

My total time for the race was 1:03:46 which placed me 10th overall and 3rd in my age group. However, I am satisfied with the race as I know that if I had not swam the extra lap I would have done a 1:02:30 which is the same as last year and would have placed me 5th OA and 1st AG.

It has been a couple of days since the race and my body feels good other than a little soreness in my left knee. I will attempt to do only what I have to do in terms of exercise in order to rest my knee before Sunday.

First triathlon of the year

May 10, 2009

This is the second year I have raced Sooke Spring Triathlon. Last year I finished in 1:10:08 and this year I managed to cut more than 2 and a half minutes finishing in 1:07:28 to come 2nd overall out of the non-elites and first in my age group.
Although I had a great race, it did not start off well. I was lapped by 3 swimmers in my lane, luckily no one in my swim heat managed to gain much more than a minute before I too was out of the water. After T1 I was rapidly gaining on everyone with a strong bike that would become the 2nd fastest of all the bike times. The run too went well, the only downside being that after finishing I felt that I could have possibly pushed harder.
I want to say a big congratulations to my racing friend Mike Janes who won the race.

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