Recovery

The week after Timberman was a little rough.  My legs were shot and I felt sore all week. However, I started biking to work yesterday and the 15 min rides to and from was good enough to let me know that I am nursing back to health.  I am really looking forward to getting back out there for some runs.  The Army 10 Miler is coming up soon and I am planning to destroy my personal best.  I am going to get out and do some running tomorrow and I can't wait for the cool morning air.  

Timberman 70.3

I have to say it is pretty amazing to be finished with the goal that kicked off this journey.  I have learned a ton over the past 10 months, but little did I know how much I would learn right up to the last minutes of the race.  Completing the half was a phenomenal experience and I can't wait for the next endeavor!

So here is my race report:

Swim:   43:13

Prior to the swim I felt relaxed and ready.  The weather was outstanding, sunny and cool.  The water was crystal clear and a bit choppy due to a slight wind that cut across the rectangle course.  Transition closed at about 6:30 and we all walked over to the beach for the start.  The pros went off at 7:10ish and I had to wait until about 8:00 to get going with the rest of wave # 11.  It seemed like the swim would never start!  Thankfully, I had a nice warm up in the water, kept calm and enjoyed watching all the other age groupers go ahead of our group.  I got started to the left side of the course and didn't rush the start.  It was very bumpy with about 160 others in my wave.  I stayed calm and kept a nice easy pace.  I was able to keep my line by sighting the sun while breathing on my right side.  This worked out well, because the water was choppy with the wind at my left.  I made turn # 1 feeling very good.  I kept a good line until turn # 2, but at turn # 3, I had some trouble sight breathing.  it took me a bit to find my line, but made it to the finish feeling very good!  I finished 1059 overall out of about 1500 people.  I think I need to push the swim and I have to work on my swim training a bit harder.  I might have taken it too easy!

 

T1:  2:49

Transition 1 went smooth.  The people pulled off my wetsuit in no time and I felt that I did a good job getting out of the HUGE transition area and onto the bike.  

Bike:  3:00:49

I jumped on the bike and got off to a good start.  I really worked hard on the bike during the past 2 months of preparation so I had big expectations.  I was secretly hoping to finish in the 2:50 range and after the first 30 miles, I thought I might be able to do that.  I pushed hard on the first 30 miles and I was feeling OK despite a little stomach problem after eating a few pretzels.  Unfortunately, I don't think I did well with my nutrition and I failed to handle the headwind on the last 26 miles!  I also now realize that I need to start doing some weight training.  My legs were shot and cramping up by mile 45 and I slowed down and took it easier on the last 10ish miles.  I was happy to come in at 3 hours but I think I could have done a little better.  My average pace was 18 mph and I finished 744 in the pack.

T2:  4:45

Transition 2 was very slow.  I had to get rid of some liquid so I stopped at the portajohn and urinated for a good 1-2 mins.  I also had to run back to my bike (after the pit stop) to get my GU packs.  

Run:  2:07:41

The run was one of the toughest endeavors of my life.  I got out of the transition area and felt OK.  I ran out onto the course at a good clip and for a moment I thought the leg cramps would go away after getting off the bike.  I was wrong about that.  After I saw my lovely wife cheering me on, I made a turn into the course and immediately started to feel severe cramping in my legs.  I was seriously wondering if I could complete the race.  I remembered hearing that a lack of sodium caused muscle cramping, so I very slowly jogged to the first aid station and grabbed a bag of salt and vinegar chips.  They tasted so GOOD after all the crappy GU gels.  I kept slogging along and hit mile 1 at around an 11-12 min. pace.  I was so worried at this point, but I just kept going at a very slow pace.  After mile 3, the legs started to feel better and I was able to stretch the stride a bit.  I started to eat more at the aid stations, but I should have continued with the chips, because I got cramps again at mile 7ish.  I know I didn't eat right on the bike and I was really disappointed with my run.  I averaged a 9:45 min. mile and did so in a good deal of pain for probably 5 of the 13 miles.   I really had to go slow or else I think I wouldn't have made it to the finish.  

Thankfully, I made it to the finish in just under 6 hours.  I completed the race at 5:59:15 and it was one of the greatest accomplishments I have every felt.  I was so happy and had a really hard time keeping it together emotionally.  I feel that this was such a great journey and I am happy to have completed it.  However, I know I have more to come and I look greatly forward to those.  I also look forward to working on some of the lessons I learned in this experience.  I really need to learn how to eat out there and my training needs to improve a bit for next year's challenge (mainly strength training).  I am excited to learn a bit more about proper nutrition (because it failed me) and I need to work on my swim technique.  Hopefully next year I will see some improvements in these areas.  

Saturday Brick

I took some advice this weekend and did not do a 50 mile bike/8 mile run like I was thinking.   Griff told me it would be stupid and I would hurt myself so I took that advice and did a 1 hour bike and a 1 hour run.  This was a great workout and I wish I had been doing more of these.  I headed out early and did a ride in Rock Creek Park with 2 hill repeats and then headed home to jump out on the legs.  I felt really good after the ride, sucked down a vanilla bean GU and headed out with a bottle of Gatorade.  I ran 7.5 in approximately 1 hour and the legs felt like rocket ships!  I was a little stupid, however, because I ran with no socks (thought I would test it out before Timberman) and I killed my feet.  I have several sore spots today and one mammoth blister on the instep of my right foot.  I think I will take a few seconds at the Timberman bike to run transition to put on some socks. 

The strange thing about this is I think I could have run faster considering I had to run on the outside of my foot from about mile 4.  Also, I realized after this brick that I am going to need a coach this next season.  Especially because of Ironman CDA.  There is no way I can figure out an adequate training schedule with the schedule I am trying to keep.  Just last week, I once again lost track of what I should be doing because work went ballistic (Massive Reorganization) and I spent several evenings in meetings preparing to transition 4 new employees to my division.  I missed a couple of workouts, but chalked it up to fate (I think I am going to take advantage of a longer taper).