BFAST #1 and four weeks until Ironman Coeur d'Alene...?!?!

Beaches Fine Arts Series Triathlon #1
A couple weeks ago I did the BFAST race here in Jacksonville. It probably wasn't the best idea considering I needed some long miles and also since I was having some trouble with my foot...but, I won the series last year and couldn't pass up the chance to wear bib number 1 :-) I made a couple rookie (which I am) mistake's that cost me the race win. The sun was rising and I wore clear goggles instead of tinted ones. I used clear ones all last year, but it was a poor choice this time...mistake number 1. We were swimming out directly into the sun...and it was bright! The surf was REALLY rough, it was breaking in two different spots before the first buoy, and there was a really strong current to the North. I lined up to the right, but not far enough...and by the time I was past both breaks, and could see the first buoy, I was way to the left and had to swim back upstream to go around it...mistake number 2. I ended up coming out of the water with an almost 2 1/2 minute deficit to the guy who won...with whom I usually have a similar swim time. Long story short...I lost by 1 minute and 19 seconds and ended up 3rd. I lost the race before it even started...wow, I keep finding new and unusual ways to lose. Here are the results.



Yikes! It seems training time is running out before I do Ironman Coeur d'Alene (IMCDA). "Come on Mom, just 5 more minutes..."

This past Memorial Day weekend
I've had a few setbacks associated with a possible stress fracture in my foot, so am a bit behind in the run department. This was made all the more evident by this past holiday weekend's training block. I met up with Kevin "5 Ironman races in 1 year" Neal on Saturday for 110 rainy and humid miles on the bike...and then a 35 min run (my first one back). I was dreading the run a bit, but was really happy to get off the bike...so it wasn't so bad.

Sunday, due to extenuating circumstances, started my run at about noon on an out and back course. It was hot and very humid and my shoes were squishy by mile 8. I ran out of water, and luckily was able to stop for a refill at a park on the trail...and used up all that water before the end as well. Running on tired legs really gives you some perspective on pain, and that last 5+ miles put the hurt on me. The good and bad thing about an out and back course is that once your halfway...there's only one way home. The last 3-4 miles I was reduced to taking 1-2 min walk breaks each mile just to make it back...2:40+ minutes later I was done, in more ways than one! These type of days really give you a good lesson in humility.

Monday I did a group ride on the road bike, a good 60 mile effort...followed by a hamburger and fries from Five Guys! A couple hours later I did a long straight swim a little over 4000 yards...in an outdoor pool...in the hot sun...in a black wetsuit. I need to get used to swimming in the wetsuit, and there aren't that many options...especially on Memorial Day. A little overheated at the end, but I didn't puke up my burger...so I figured I was way ahead of the game.

I have one more hard block of training that lasts for about 10-12 days, and then the gradual taper begins. I know that my bike and run...especially the run, won't be where I would like...but, I'll just have to work with the fitness I have and pay extra attention to pacing during the race.

And yes, I'll work on updating this blog more often ;-) Thanks for all the encouraging emails and messages.

Sween

IM 70.3 St. Croix...the aftermath.

Jennifer and I returned about a week ago from St. Croix, and are just starting to catch up! We both had a great time and enjoyed the island...especially the snorkeling. I'll first talk about the race, and then make a new post about things besides the race...you can stop anytime ;-)

Another 70.3 is in the books, and this one left a mark. The course was hilly, hot and windy...the trifecta of triathlon torture. We started on a little island with a hotel on it. Here are some pictures during a practice swim, and you can see the sandy beach we started from on the right. There was also some seaweed in the water...you can see me trying to avoid swimming through it. Other than a few jelly fish stings, it wasn't too bad...and, with the high salinity level, you float really well!


During one of the practice swims I was able to meet Joe Bonness, he was very friendly.


On race day the swim out was a little choppy, which made it hard to sight.
Also, I wore clear lenses...but should have worn tinted since the sun was shining in your eyes for the first half of the swim. Each wave was only separated by 2 minutes, so almost immediately we had to swim through slower folks from the waves prior. I missed the fast pack, so swam most of the race on my own and came out of the water 16th in my age group. It was pretty cool being able to see things on the bottom and different fish...oh, and yes there were scuba divers below that you could see as you swam over them.


I had a pretty smooth transition and headed out on the bike. I knew the course was tough...very hilly, windy, and hot...so I really held back to try and save something for the run. Since the hardest part of the course started at mile 20 with the "Beast", I made sure not to drill it in the beginning. Even though the first part was easiest, it was still hard by Florida standards. One rider passed me and I noticed he was in my age group, so I picked it up to keep him in check. After one of the first climbs we headed down a twisty road with sharp turns...and sure enough, I came around one of the turns to find him and another guy laying on the ground. Luckily their momentum carried them all the way across the road and out of the way...I didn't see him again until the run.


Nothing too eventful happened until I reached the Beast. The Beast is not too long, only around 7/10's of a mile and averages 14%. The main part is 21%...and right after that portion there is a sharp turn that is 27% if you take the inside...I stayed as far to the right as possible! I used a 39 x 26 for my gearing and needed it. On the way to the top I saw a rider crash. He was riding the new Cervelo P4 with SRAM, and broke his left shift lever. He put it in the middle cog, and from then on only had 2 gears...the big and the small chain ring! I would pass him on the downhill, and he would pass me back on the uphills while grunting a big gear. This happened over and over again during the remainder of the ride.


Once past the Beast it was far from over, there were several more hills that hit 15%...and there was a LOT of wind. Did I mention it was hot? My shorts are covered in salt, you can see it on some of the pictures. I got back to transition in 8th place...and knew I wasn't in the lead by all the bikes on the rack. This race is known to be a little laxed on the drafting rules...and since I missed the lead "pack" out of the swim, I knew the top guys were up the road. I kept thinking that maybe a couple of them might crack, so I would try to have a good run.

This is around mile 4:

First time up the main hill:



The run course was two loops, with a really hard hill about halfway through each time...oh, and did I mention it was hot ;-) I grabbed water and ice at every station...water in my mouth and head, ice in my mouth, hat...and down my shorts ;-) I started out strong and like everyone else, slowly faded. The second loop REALLY hurt, especially the main hill. I took the strategy of walking the second time to keep my heart rate down.

A little after 9 miles:

Second time up the main hill:

Top of hill and trying to stay with Kevin Moats the last part of the run:


The cramping started in my hamstring with about 2 1/2 miles to go. I finally was able to get going again over the last couple of hills. Back in town I grabbed water and ice at the last aid station with about 1/2 mile to go...and I got passed by a guy in my age group. I dropped my drink and went with him, but he had come up on me fast...and going down the long finish straight he pulled away from me. Ouch, I was done! Into the medical tent for water, Pepsi (no Coke!), potato chips, Snickers bar, Gatorade, and an IV. They were going to give me another bag for the IV, but didn't want to lay there any longer even though the staff was great!

I ended up 9th in my age group, and was hoping for a little higher placing. But, as I thought about it...this race attracted the very best in the sport. The guy who won my age group will most likely win the World Championships in Clearwater. He had just taken second in the Elite Amateur category at St. Anthony's the week before, and finished with a 32 minute 10k! And, he didn't even have the fastest run time in our category at St. Croix...ouch! The guy who ran the fastest was the one who I saw crash early on the bike...he then ran past me about 1 mile into the run and took second.

Post medical Sween:

Two more days until the "Beast"

We made it to St. Croix on Wednesday...along with all our luggage! So, I figure that we're way ahead of the game...since a lot of folks bags ended up in San Juan.

Unfortunately, during my packing I forgot to bring my USB cord for my camera. When I return I'll post the pictures from the trip.

I did the whole swim course yesterday and it was really cool...I could see the bottom almost the entire time! Although it was pretty choppy at the furthest point, and a couple jelly fish stings, it was a pretty good swim. Another plus is that swimming in salt water makes you more buoyant...nice! The picture to the left is of the island we start from, and the area where we do our swim to the right.

I also had a chance to meet Joe Bonness, he was very nice...and taller than I thought! Here's a Slowtwitch article about him. If you don't know about him, he's an Ironman legend...you can google him to find out more.

I rode some of the course...and it was windy and hot! Oh, and there are a few hills ;-) I also ran the part of the course that goes through The Buccaneer and besides being hot, there was a tough hill...and we do the loop twice. Shawn described the hills as "...it will get your attention...", I think at that point in the race it will do more than that! Anyhow, I'm pretty shocked by the run splits of the top guys in my age group from last year...this is a VERY slow course, so I'm really impressed...and hope they don't go that fast this year :-) The picture to the left shows part of the run course on The Buccaneer...you can see the path along the water, we run on that...nice view!

Here's an article just posted on Ironman.com about the upcoming race.

That's all for now...

- Sween

Ironman 70.3 St. Croix in less than a week...

The "hay is in the barn"...as the saying goes. I'm just coming off a hard 12 day block, and am in what Shawn calls "sharpening mode". With less than a week away from St. Croix (May 3rd), I've been scrambling to get everything taken care of before the trip. So much to do! Getting equipment in order, packing bike for shipment, getting nutrition ready, race gear for all the sports, confirming reservations and details of flight and car, getting all the race week info together, packing camera and computer equipment...and getting reservations for our kids at the doggy resort.

It's really tough with all the coordination required to do a half or full Ironman event, especially if you're traveling out of the country...or at least to a small island subsidized by the U.S. Anyhow, it really is a heck of an effort. And during all of this your wondering how much the airlines are going to screw you for traveling with your bike. I stress traveling with my bike, it's such a tough thing to do these days. If all goes to Delta airline code, then I'll get charged $175 EACH way for my bike...oh, it won't stop there...and an extra $25 since it counts as a second bag (now $50, but I purchased the ticked before this change happened)...and another $90 since it weighs more than 50 lbs...for a total of $290 each way, and $580 round trip. I could have purchased another freakin' ticket for that price! AND...you also pray they get your bike there in one piece! Ok, breathe, breathe...I'm ok now...I'll move on.

We're staying at a really cool place called The Buccaneer that everyone recommends. We'll be there for a few days after the race and hope to take some little excursions and enjoy the island. Maybe some diving, kayaking (Jennifer's paddling!), hiking, and other site seeing.

The St. Croix race attracts the creme of the crop in talent from the U.S. and Europe, and the course is a really tough one. Besides the searing heat, there are steep climbs on the bike and run course. This will be the hardest triathlon course I've ever done...by far.

The swim is non-wetsuit (duh) so I'll use my new Zoot speedsuit to try and gain a bit of an advantage...or at least limit my losses. You first swim about 300 yards to a small island where the actual swim start will take place. Each year they have divers that video the triathletes swimming overhead...kind of funny hearing the bubbles from the tanks.

Once out of the water, the bike course gives you a 20 mile warm up before sending you to the infamous "Beast". This is a climb that reaches over a 20% incline! From there it's all hills, several having over a 15% grade...oh, didn't I mention the winds?

From what I hear, the run is very scenic...but really tough due to the heat and hills. After reviewing times from the previous years, it looks like everyone dies on the second loop of this two loop run course. Hopefully, I'll die less than some others!

Here is a link that will have race day updates and tracking.

In parting, I want to thank Velocity Multisport, and specifically Shawn Burke...for your coaching, support, and pep talks during this huge effort. Also, thanks to J.R. and Zoot. for helping provide me with gear that is extremely functional and has helped me gain an edge.

I'm not sure what to expect, but I do have my own personal goals and will try to control...what "I" can control. I hope to do well since this is one of my objectives for the season, but as I've found out...it's hard to predict the outcome when doing long course triathlons. One thing is for sure...I'm going to leave it all on the race course.

We're supposed to have internet access at the hotel, so will try to post updates as often as I can.

- Sween

IM 70.3 New Orleans - Pictures

Here are some shots from the race photography folks. I'm in some major pain at the end...