Tuesday, July 30, 2013

Music City Triathlon 2013

My fourth triathlon! Technically Chattanooga Waterfront counted as a triathlon, but I don't count it since it was obviously a duathlon. MCT was great! They have both a sprint and an intermediate race. I competed in the intermediate. I'm wanting to get into the longer distances and am trying to get used to each new distance, at least a little, before moving up. This marks my very first intermediate triathlon. 

The weather was amazing! I've never felt weather like this during the summer in Tennessee, and I grew up here. The race started with air temps right around 65* and water temps about 74*. That made the swim start wetsuit legal. Not owning and never having swum in a wetsuit, I elected not to rent one, which probably hurt my time slightly, but I wanted the swim experience anyway. I have no guarantee of having other races be wetsuit legal, so why not learn to swim the 1500 meters without one?! The bike course was slightly on the windy side, but nothing too crazy, and the run course wasn't too bad either. I'm pretty sure the air temps didn't reach 80* during the race, and it wasn't humid either. Nashville is generally VERY hot and VERY humid. This was a good way to do my first intermediate!

Swim (I heard it was a little long by someone who had a GPS, but I have no way to back this up): 26:56
Bike (again, I was told this was 27-ish miles rather than 25, by more than one person): 1:19:44
Run (was told this was 6 rather than 6.2): 45:01

All-in-all I'm satisfied with my time. My goal was to be under 2:30:00, and if the measurements I was told are correct, then my corrected goal time was almost exactly what I finished in! I really thought that I would be closer to 2:40:00, and I beat that by 4.5 minutes! 

I swam very controlled. Sometimes I pushed a little, but I didn't want to wear myself out at the beginning of the swim like I did at MachTenn. I just kept a pace, sighted every six or so strokes, and tried not to lose too much time on the swim. I need more time in the water again before I'm comfortable pushing faster for that length of time. I think I can get my swim down toward the twenty minute mark by the end of the year, sans wetsuit. 

I tried to push it on the bike. The problem was that I couldn't tell how fast I was going. There were bumps in the road at the beginning of the bike course and it caused my computer sensor to move slightly so I couldn't see my speed. I could still see my rpm and tried to keep them in the goal range. I need to figure out how to keep that from happening again! I did feel much stronger on the bike this time, and if the 27 miles thing is correct, I averaged 20.5 mph! I really just need more saddle time and to get my legs stronger. I'm getting more comfortable around people, passing and being passed, and leaning into curves at good speeds. 

I put an electrolyte replacement thing in my water bottle that I had tried the day before. It seemed ok until I was on the bike. It made me burp so I didn't drink much. However, using tips from Brad Rollins, I taped two GU gels into my bike. I used one 1/4 of the way through the bike, and the other when I got off. I don't know if these really helped, but they definitely didn't hurt and probably kept me going pretty strong. 

My legs actually felt pretty good after the bike. I had put it into an easier gear and spun around 100 rpm for about 3-4 min prior to dismount. After getting up that first big hill going onto the walking bridge, I felt pretty decent. I tried to push my pace a little, even though my legs didn't really want to give more. The hill on 1st Ave was a lot harder on race day than when I ran it earlier in the week. On the second lap, I walked for about 15 seconds while getting water at the 1st Ave aid station. Other than that, I ran the whole thing. I started really trying to push in the last mile of the run. I didn't quite give it all I had because I wasn't sure how long I could maintain that output. When I finished, I realized I had a little more that I could've given. That will be good to know in the future. 

I actually really enjoyed myself before, during, and after the race. I volunteered to help set up, do packet pickup, and break everything down, so I was a little concerned that my body would be tired even before the race began. It was a good time with Team Magic! I also thought about nutrition but didn't WORRY about it the few days before the race. I got my first good night of sleep before a triathlon, and I think that was a tremendous help! I'm happy with my result, but I have a long way to go to catch Craig Evans! 

Total time: 2:35:35!!

Out of the water!


Off the bike (need to learn to get out of my shoes before dismount line!)

Starting the run, using second gel:

Over the walking bridge for lap two!

Crossing the finish:

Realizing I could've pushed a little harder! Live and learn. 

My beautiful city, Nashville, hosting the Music City Triathlon:

Thanks for reading and best wishes to everyone!!

DP

Friday, July 19, 2013

Four Races

I have competed in four races so far this year. When I compare that to 5k races I used to run, that number seems low. However, I'm finding that triathlon is much different than I thought, but it is different in a great way. It's very challenging because I can't just be good at one sport; I have to be at least decent at all three to be competitive. I'm also finding that another difference when I talk to other triathletes, many don't compete in a lot of races each year. 

Back when most of my athletic friends were runners it wasn't uncommon to run one or two hard races each month for most of the year. This has sort of been what I've brought with me to triathlon, but I'm really not in great competitive shape yet. My body seems to be recovering pretty well though. That's good because I want to keep improving. But, I'm sure that once I start the longer races and am pushing harder, my recovery and ability to race multiple long, tough races won't be quite as high...but we will see. I like to compete, and I don't know how this older body will react to the stresses I'll be putting it through. 

The four races I've done have all been short races. For those who aren't familiar with triathlon, there are many different lengths of race. There is everything from a super sprint (usually takes 40-60 minutes) to an iron distance race (top pros finish in about 8-8.5 hours depending on the course). 

My first race was the Alpha Delta Pi-Athlon in Murfreesboro at MTSU. It consisted of 300 yard swim, 10 mile bike, and 2.5 mile run. I did this race about six weeks after starting to train. As stated previously, before starting training this year, I had not done any consistent physical training of any type for about 8-9 years. That being said, I didn't expect to do very well. 

Swim: 5:36 (included 50-75 yards of running to transition area)
Bike: approx. 33 min (wet and drizzling)
Run: just under 19 min

My goal time was 60 min and I finished in 61, with four minutes coming from transitions. I was satisfied with my result, and quite tired from the race, but I felt like I could have done better. I just wasn't sure how my body would react at the end of the race, and I definitely didn't want to injure myself during my first race. 

Second race was Cedars of Lebanon sprint. 200 yd swim, 9.6 mile bike, 2 mile run. I was more confident and could feel that I was finally getting into better shape. I learned a lesson on the bike about taking a proper line even if the motorcycle is in the way. I had a wreck just after the halfway point of the race. If that hadn't happened, I would have win the beginner category. Oh well, lesson learned. 

Swim: 3:29 (incl 100yd run)
Bike: 28:38 (incl 2-3 min wreck)
Run: 16:03

I was happy with the swim and bike (except the wreck, obviously), but I was super disappointed with the run. I couldn't believe that I only ran that fast for two short miles. Ugh! I learned the. What I really need to work on. I used to be a crazy fast runner and now am so slow. First thing to get significantly better in us the run, then the bike. My swim isn't bad enough to really matter right now. The other two are, but especially the run. 

Third race was MachTenn. It's a long sprint. 0.6 mile swim, 16 mile bike, 4 mile run. This was my race to get myself ready for the longer intermediate/Olympic distance races of later in the year. I did okay in this race. I wasn't overly happy nor was I disappointed in my result. It was about what I expected, but not what I wanted. I just felt slow during most of the race. It started in the swim. First 100 meters or so were great, then I felt like I was going to sink for the next 300 or so before getting into a groove and finishing with a decent time. I felt slow on the bike, but my time ended up being ok for it only being around my tenth time out on the road with it. The first two miles of the run were really slow before finding a groove again and doing well the last two miles. 

Swim: 16:18 
Bike: 49:43
Run: 33:16

I learned not to go out too fast on the swim! Haha. I realized afterward that I just started too fast rather than having a consistent swim. The water was choppy, but the reason for the mess up was going out too fast. I just wasn't comfortable on my bike. I kept trying to get into aero position and felt like the wind was going to tip me over. More saddle time needed, but I averaged about 19.3 mph which isn't too bad for one of my longest rides ever at that point! The run...ugh...my legs just aren't there yet. I pushed through small ab cramps and started running faster and feeling better. Although my mind hasn't forgotten how to run at 5:30 miles, my body just can't go fast yet. Patience, Daniel! 

The fourth race was Chattanooga Waterfront Triathlon. The swim was cancelled due to heavy rains lately, and the race was turned from my first intermediate triathlon into a duathlon. The good was that I'm decent on both events; the bad is that I'm only decent on both events! :) So, the Chattanooga Waterflood Duathlon is what I've decided to name this gem. 2 mile run, 42k bike (right at 26 miles), 10k run. 

Run 1: 00:13:47
Bike:    01:20:02
Run 2: 00:52:42

My goal for the race was 2:20:00, but I realistically thought I'd finish between that and 2.5 hours, counting transition times. My official finishing time was 2:29:04. I seem to be a pretty good judge of my current fitness level and speed. I will use this as a positive thing going forward with my racing and expectations. I have lofty goals, and it'll be good to be able to step back to take a realistic look at how I should perform in a given race. On this one, my first run was slightly faster than I wanted, but it was good that I was faster. I wasn't work out or anything when I started the bike. The bike course seemed like it was taking forever, and I really tried not to look at my watch but to only keep going hard. I must admit that here were times I was being passed and wondering if I'll ever be a good biker. I think I'll get there, but it's just going to take some time and hard work. On the second run I never really settled into a groove and felt comfortable. My body and mind were tired. I had only slept about 30 minutes the night of the race, and I was starting to feel the lack of sleep. My knees started to ache a little toward the end, but I think it was mostly just due to bad running form since I was quite tired. Lessons learned: sleep and proper nutrition (but mostly sleep!!)! I was so frustrated with myself for not being able to sleep. It was a dumb cycle that I just couldn't break that night. I'm thinking that I could have hit or come much closer to my goal time had I been able to sleep that night and get something decent in my stomach that morning. Again, lesson learned. But, I'm getting faster and have been more comfortable on my bike. I've been riding it more rather than sitting on the trainer. My running is improving, even with the longer distance. I can tell that my body is getting used to this competition thing again, and it likes it! I wasn't able to push myself into a lot of pain, but I was able to push through the tired body and mind from lack of sleep. 

This week will be the Music City Triathlon, intermediate distance. I'm hoping for little to no rain so that we can do the swim this time. I spent last week recovering and training during vacation in the Ozark Mountains. I'll be posting about that soon. It was beautiful!

Friday, July 12, 2013

Quick (not really, at all) background!

I am a runner. I come from a running background. I'm also finding that I'm growing into being a decent triathlete, with goals of becoming a great triathlete. 

Sports started for me at age 5. Since I am about to turn 31, this means that I've been participating in organized (and often unorganized) sports for nearly 26 years. 

My first love was soccer. I played from ages five to seven and loved it, but I wanted to try other sports also. I played baseball and basketball in leagues, but I wasn't great at basketball. When I was about to go into high school I also figured out that the strength in my arm just wasn't keeping up with many of the other guys. This is when I discovered that I have always been a runner. 

Being Competitive

Remembering back to when I was just a boy, as a second grader at seven years old we had P.E. most days of the week. My teacher made us complete a mile before we were allowed to play any games or do any other types of activities. Most people walked the mile or jogged a little. Some ran for a lap or two of the four. I wasn't that guy. Not only was I competitive, but walking a mile was boring. I wanted to go play. So, I ran my mile each day. Eventually I was the fastest kid in second grade with an 8:22 mile. I don't know how that really compared to anything in the world, but it was the start. 

At the end of that year, we had field day competitions. I don't remember much of it except the 400yd "distance" race around a softball field. I decided to start from the very back of the group (all second graders ran it at the same time) because that's where my friends were. Well, I saw a kid at the front that I really wanted to beat. He was liked by the girl I liked. Haha! So, of course, I had to win to show that she should like me instead. The race started and I ran as hard as I could, passing kids left and right, all the way around that field. I was in second at the last turn and could see Neil (yes, I remember his name) in front of me. I sprinted as hard as I could and passed him at the last second. It was the thing that movies are made about. I won the race and beat my rival. The problem was that I didn't get the girl. Oh well, I discovered the love of competition!

Becoming a "Runner"

I kept running during school for the next several years, each school having different requirements. My times didn't really improve because I didn't really care about running at that point. I had too many other sports interests. 

During the spring semester of eighth grade, I  noticed several of my friends getting a ride somewhere after school with one of the teachers. Upon asking (I'm also a perpetually curious person), I was told that they were going to the high school to run track. We lived in a pretty rural area and didn't have track below the high school level, so we were allowed to run for the high school, kinda. Anyway, I asked my dad and was allowed to start going. 

Now, keep in mind that I was a pretty short, scrawny kid with not much athletic talent (couldn't jump high or far, etc.). The coach talked to me and decided she would put me in a few events where we were lacking participants. So, I was put into things such as the 300 meter hurdles, 110 high hurdles (that cane up to my chest), high jump, long jump, tried triple jump but couldn't even get to the sand! I thought I was okay at these events until one track meet. I think there were only two or three schools visiting ours. 

Not being a wealthy school, we still had an asphalt track. It had rained earlier in the day, and I was running the 110 high hurdles against a guy who looked like a gazelle. I heard that he placed in state the year before, so I was pumped to race against him, even if I was a little intimidated. Gun sounds and we take off. Just the two of us. As he starts pulling away over the second hurdle (looking like a deer!!), he slips on the wet track and falls! I pass him and regain my determination. I see the eighth hurdle disappear under me as I see him fly by me like I was a little kid. He beat me by over 10 meters after falling...in a 110 meter race!! I knew then that I was nether a sprinter, much less a hurdler. 

I was introduced that summer to a friend's brother who had just earned a basketball scholarship to college. Wanting to play high school ball, I asked what was the best way to prepare. "Run cross country. You'll be in better shape than anyone, and that's most people's weakness on the court." So, I ran starting my freshman year of high school, and I was pretty good. I was consistently second or third on the whole team. Of course, there weren't a ton of people, and we definitely weren't a cross country powerhouse, but I was a freshman who had never really run more than a mile before that year. I remember my first 5k race was 24:55. I was proud of my place on the team, but I was really disappointed with my time, even though I had nothing with which to compare. 

By the end of that year, I had dropped my time to 19:21. Nothing really impressive, but I fell in love with distance running. I loved it because you had to keep going, even when it hurt. You could win a race based on training and not just being naturally speedy. Also, My cross country coach, Greg Howard, was amazing. He always pushed us to be our best, but he was never negative toward us. 

The next season in track I ran the 1600m, 3200m, and sometimes the 4x800m and hurdles still (what?!). It was a much better year. It was strange because I became the school's distance runner over that next few months. Over the next three years of high school I was the fastest on the team in cross country. I loved the 5k! 

I moved during the summer before my junior year and went to a new school with a new coach. He really didn't care about cross country. Luckily, one of the dads helped us train when he could. My fastest time probably could've been better, but it still wasn't bad at 16:29. With that, I earned a partial scholarship to college. 

Losing It

That's when I sustained a relatively mild injury, but it took me out of the right mindset to be attending school. I had an IT band injury that was very persistent. I ended up red-shirting right after I had solidified my spot in the team. It was a huge let down that I just was t emotionally ready to handle. I pretty much let my schooling and running turn into crap over the next couple of years. I  had awful grades and lost my scholarship. 

I was afraid to start running again, having these high hopes of being someone in the running world only to get injured again. After three years of bad grades and little running (lots of basketball though; I knew I could move in that way without my leg hurting), I quit school and joined the Navy. That's when I really started to get out of shape. 

I had started running again before boot camp. I thought that it would be much more difficult than it was. Mostly we sat in a classroom setting. I gained 15 pounds in boot camp. Fifteen! And they weren't muscle! I continued barely running or doing much of anything active for my three years prior to ankle surgery and release from the remaining commitment. Upon moving home, I met a girl, we were married for a few years, and our lives were mostly sedentary. I was finishing my degree, and she just wasn't into running. We played a little soccer, but it's a completely different type of fitness. 

Getting It Back and Becoming a "Triathlete"

That brings us to this past year. I had always wanted to do a triathlon to see what it was like. I mean, it couldn't be that much more difficult than running. Right? Wrong! 

I really started getting interested after meeting several people in the Nashville area that compete and train in a normal basis. I bought a bike, got a coach, and started training again. The first thing my first coach did was ti have me run a 5k on my own as hard as I could...to see where my fitness was at the time. This was January 2013. 

I was super disappointed with the 27 minutes and change. But, that was the starting point. I've had a couple of simple injuries that took a little time away from training (lower back issues that are improving as my fitness and core strength improve). 

Besides my marriage ending during the past year, I also lost my job. It was a financial setback, but I didn't allow it to define me the way my previous injury did. I'm planning to return to school in pursuit of a career that is more suitable to me than software development. Something in the medical field, like Physical Therapy. 

Also, I have big goals and dreams again concerning athletics. I believe that I have the ability to be one of the best triathletes, and I'm going to make that happen. It's taking time to get myself physically back to that point, but I know it is possible. This is going to be a log of the journey there and beyond. I'll post about thoughts and feelings, fun and difficult times, joy and pain, maybe some poetry, workouts and races, trips, and who knows what else. I hope you enjoy it and can be inspired along the way. 

[I want to thank my friend Caitlin Standifer  for some of the ideas going into this blog! She's an amazing athlete and great person. You can read her blog at intricait.wordpress.com]

Picture Time!!

Second grade field day!


Running hurdles as a freshman. 


Pose method before anyone, including myself, knew what that meant. 


After senior year high school cross country TN state meet. 


What I'm now working with. Introducing...Capa (short for caipirinha)! :)