SOMA Red Rock 1/2 IM

Red Rock 1/2 IM was a pretty good day but I do need to learn to swim straight.

I was in Phoenix on business a few days before the team arrived. The weather was spectacular. Bright sunshine, warm days, cool nights but then I realized that 85 degree days were not the best for doing a 1/2 IM. My hamstrings tend to cramp in the heat.

The hotel was located in a great spot - just a few blocks from the event. The team arrived on Saturday and we proceeded to unbox the bikes and get them ready to ride. The evening pasta party filled me up and left me wanting to get to sleep. Good thing I slept well the night before - I usually don't sleep all that great the night before an event - waking up each hour or so until the alram goes off. Same thing happened on Saturday night.

So I woke up at 3:45 got some coffee into me and saw my way to "clear". Made it down to breakfast and met up with the rest of the team. The nice surprise of the day was the overcast skies. After days of brilliant sunshine I was expecting more heat. The day stayed cloudy through out the entire event. What a blessing.

I was a little surprised at the start - seemed the race directors let anyone into the transition and swim start area. Seemed like there were people, baby strollers and wetsuit clad athletes everywhere. After getting my nutrition and hydration all set on the bike I suited up and went over to the swim start. Met up with Jim who was in the wave before mine and we chatted a bit. Pretty soon the Quarterman waves were off then they started the 1/2 waves.

I was in wave #5 overall so 3rd of the IM race. My wave got in the water and we swam over to the swim start. The swim course is a large rectangle that went under a couple of bridges. The start wasn't as chaotic as the mass start of Ironman so I didn't get banged around as much. On the return from the first turn the course is funneled into an archway of the bridge. I couldn't believe the draft at that point - I felt like I was white water rafting it was so fast. But that was the only fast part of my swim. I was hoping to swim about 36-37 minutes. After making the last turn though, one of the safety kayakers paddled over to me and said I really should get back on the course or I'd hit some of the swimmers coming towards me. If I could swim straighter I'd be a bit faster. I was out of the water at 41 and into T1 at 43.

The race allowed wetsuit strippers and as I came out of the water I saw Coaches Meggen and Chris, Becky and my wife Karen. Got a quick kiss to my honeybunches then Chris and Meggen peeled my wetsuit off. At which point I immediately cramped up my right quad. It was pretty painful. We finally got the suit off and I sauntered over to my bike. I think I had a 5-6 minute T1 - I really like to take my time in there.

The bike course was really flat - and crowded. I thought I might be cold with the overcast skies but I never even got chilled. The bike was three loops and that's why it got a bit crowded. At times riders were yelling out "On your left" when there was no where for them to go or room to pass. By the third loop it spaced out a bit. I caught up to Jim and passed him only to have him pass me when I stopped at the porta potty. Caught up to him again later in the second loop. I also saw Amanda out there looking strong and steady. And I got to see Carol on one of her loops. She was attacking the hills - well there weren't really any hills - only freeway overpasses.

I was thankful for no flats and no falls. I finished the bike in 2:50 averaging 19.7 mph. Pretty good and at about where I thought I would ride.

Since I had turned my ankle on Monday prior to the race I didn't know how I'd be running. So I decided to do a run/walk strategy. 8 minutes running, 1 minute walking. I've learned if you use this strategy it's important to start off with it - don't wait until I'm tired then start or I'd never start running again. Lots of people were passing me during my minute walk but I knew I'd see them again. Some of them I'd catch again during the 8 minute run, some I caught during the second loop.

The ankle felt fine and I was running strong if not fast. I saw Coaches Meggen and Chris at about mile 11 and they ran with me to the last turn. That was great to have them with me to pace me for the final. I was hoping to have about a 2 hour run and ended with a 2:06. I was ok with that.

I wanted to do a sub 6 hour race. Overall time was a 5:49:14 - good for 28 of 47 in my age group. One of my race mantras is "slow is smooth, smooth is fast". I've found if I take it easy and don't rush through things on race day - I have a good day. I could have been faster, I could have swam stronger, I could have had faster transition times - but what the heck - I'm not gonna win my age group so why not take my time and enjoy the day?

I'm thankful to have been on a supportive team and have coaches and staff who were so helpful. I'm looking forward to the Treasure Island Olympic distance this Saturday. Hopefully my quads will have recovered by then.

Thanks for reading this far.

Stay strong, go long -

Dan

Practice tri and Rancho 500

I joined the Fall tri team as means to re-connect with the LLS cause, raise funds and perhaps do a little recruiting for Ironteam. The season has been fun and short. The SOMA Red Rock 1/2 Ironman is this Sunday in Phoenix. There are only 4 of us on the team (out of 40 or so) doing the 1/2 distance but I think I'm ready.

Saturday was our practice tri at Stevens County park reservoir. The swim went very well - the water was very comfortable and I felt very smooth. I did two loops of the course for a total of about 1200 yards - finished in 23 minutes so just under a 2:00 per 100 pace.

When I got to the transition it seemed everyone was gone - well, they were gone since they were only doing one loop in the water. I took my time getting onto the bike. It was nice starting on a downhill - I could really get some speed going. Made it to the turnaround to see some of my favorite people - Ironteam!

On the second loop of the bike I got a flat. And looking back it was a good thing to have happen. I was riding my race wheels with the tubulars. I had a spare tire with me but I haven't changed a tubular tire on the road yet. The flat happened right at El Monte so I was thinking of just walking down to Main Street where I knew Ironteam would offer some help. Even though none of them ride tubulars - at least I'd get some "that sucks" and "sorrys" from them - and maybe even a ride back if I wanted.

Before I got to them though - Rick stopped along with his driver Bob in the SAG vehicle. Rick has done some tubular changing before so he gave me some advice and we got the new tire on and inflated. Once I broke the glue seal I think it was actually faster to change than a tire with a tube.

Made it back to transition in the park for the run. The best part of the whole day was when I started my second loop of the run.

Ironteam had come out to support the practice tri and to do their 3 mile run workout (3 miles, I know but it's still early in the season). Anyways - the start of my second was at the same time Ironteam was starting their run. I got to run with some of my new team mates and returning team mates as well. It was the best part of the day.

We had a nice BBQ afterwards offered by the Fall team and may have recruited one or more folks for the 2008 team. Can't tell you how proud and impressed I was with the Ironteam on Saturday. Thank you for the support on the course and for running with me.

And I'm also part of a group of runners doing the Rancho 500. It's a race to see who can complete 500 miles first - all done at Rancho park. This is my favorite place to run so it was easy to join this group. I was leading for a bit then strained a leg muscle so I backed off for a bit.

I went out today for a run with Capt Steve. I felt a bit slow and sluggish so we decided to make it a short run. It's still pretty dark out there at 6:30 am even with a head light. On the return from the hairpin turn, I stepped on a rock and rolled my left foot onto my ankle. Not the best thing to have happen 5 days before an event. So I'm icing it and won't be running any more this week.

The Rancho 500 has a long ways to go so I think I still have some time to catch people. Just hope the ankle is ready for the 1/2 IM this Sunday.

My Haunted House

A scary story just in time for Halloween. My house might be haunted.

I was sitting in my favorite chair in the living room watching TV. Out of the corner of my eye I see a long, fuzzy shape that is sort of swaying a bit. I looked over to the entrance hall where the shape was and it disappears. A few minutes later I see the form again, fuzzy, long line kinda moving a bit. I look over again and once more it disappears.

So now I'm thinking that maybe I have a ghost in the house. Maybe some poor soul died in the house and has been looking for a way out but the door is closed. I have an active imagination when it comes to my own fears.

Next I'm standing in my kitchen. There's a door that leads into the entrance hall and what do I see out of the corner of my eye? A long, fuzzy shape that is swaying just a bit. My ghost is back. I try to steal a closer look but as I turn my head - it disappears. Just as I resume cooking - the fuzzy shape appears again in the corner of my vision. I try to study it for a bit without looking directly at it. It stays for a bit longer - I start to make out more of the shape when it suddenly disappears.

Back to the living room now on a different day - and the shape appears again. It's stalking me now. Toying with me, waiting to make its move on my soul. I look over at it and it quickly moves away and disappears. My wife comes home and I tell her about our haunting. As I describe the apparition - I discover my ghost is no more than an overgrown eyebrow hair.

Instead of an exorcism - I just needed a plucking.