Ironman Augusta 70.3 2016 Race Recap

Ironman Augusta 70.3 2016 Race Recap

September 25 was going to be my day.  The Ironman  Augusta 70.3 triathlon was finally here.  The race I had been training so hard for on one of my favorite courses.  It was four-and-a-half months...

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Letter to the Triathlon Coach

Letter to the Triathlon Coach

I have been an endurance coach for some time now.  Once in a while, I receive an email from a client which chokes me up with pride.  Today, I received one of those letters, so instead of sharing it...

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FD3 Triathlon: Goof Recap

FD3 Triathlon: Goof Recap

The previous post was a review of the FD3 Triathlon Series as if it was a product.  Below you will find a more detailed account of my personal experiences during the race.  Let me know in the...

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How to Race Ironman Florida With Very Little Stress

I have a lot of friends that are competing in the Florida Ironman this weekend.  This is the granddaddy of endurance competitions right in the heart of the panhandle Florida at Panama City Beach.

I want to wish you all the best of luck and I know you will all be an Ironman at the end.  Of course, a couple of them already are, but that doesn’t change the challenge any.

As I did this last year I want to give you the lessons I learned while taking on this challenge.  Take them or leave them, but hopefully, you will take something out of it and if not another reader might find a helpful hint to take on their journey to the Ironman Triathlon in their future.

Left to right: Eve, Kat, Marai, Summer, Mary-Ellen & Iron Rick, Anne, Carola (Not pictured: Rick Jansik and David Nardoski)
  • Double check your gear on Thursday when you arrive.  Most likely you will know someone coming up on Friday, so they can bring an item you may have left behind.
  • Go to Athlete Check-In early Thursday or when you arrive on Wednesday.  Get it over with so you have all of your gear bags and as you unpack you can start to pack them.
  • Buy all of the SWAG and stuff you want early.  They run out fast and if you follow #2 then you will not have to wait in line.  For some reason, Ironman does not hire the fastest cashiers in the world and the line seems to take forever.
  • Swim a portion of the course early on Thursday morning as close to race time as possible.  Notice the current, the temperature, how long it took you to warm up, and any wildlife in the water.  Double check to make sure your wetsuit is fitting correctly and any adjustments you needed to make to feel comfortable.
  • Write these ideas and any other adjustments down.  Then the excitement of the race does not bode too well for memory cells.  It is best to be able to look over a checklist on Saturday Morning.
  • If you do not have the experience do not feel invincible enough to rent race wheels or if you do, rent them at home and bring your training wheels with you.  The weather may say 5-7 mph wind gusts on Friday, but that can change to 20 mph in a heartbeat and a lot of miles are spent in the crosswind.
  • Ride on Thursday as well.  Ride a few minutes in each of the major gears and in the low chainring to spin your legs and get some blood moving.  This will also check your bike for any adjustments you may need.  There is always a bike maintenance tent at the expo.  Ride after you swim in case you need to get some maintenance done.
  • Keep eating and keep hydrating especially on Thursday.  Thursday is actually more important than Friday as far as nutrition and rest are concerned.
  • Do not run on Thursday.  Save the pounding for Saturday.
  • Plan for a long, long sleep on Thursday.  The excitement is building but not enough to hinder your sleep on Thursday vs Friday.  Friday will be a completely anxious day and that night will be hard to sleep.  Get it on Thursday.  No alarms, no loud roommates, just sleep as long as you can.  Once your up, you’re awake and it will be hard to get back to sleep.
  • Walk through your transitions and even legs and make a checklist for your gear bags.  This works.  (ex.  I get out of the water, strip my wetsuit, go to the tent and I put on my shoes, helmet, glasses..etc…then write down “shoes, helmet, glasses, and anything else”)  Make sure you walk through your nutrition plan as well, to make sure you have enough nutrition on the bike.  If you are putting the powder in bottles, do that at this time as well.  It is your choice if you want to add the water today or tomorrow, but put the powder in the bottles.  (Personally I put my bottles completely together and put them in the freezer.  By the time you get on the bike they will be almost thawed and you will have ice cold hydration)
  • Put your gear bags together on Thursday night, when you are calmer.  You are more likely not to forget anything.  You will still have a  few things to put in them but the bulk will be there.
  • Plan for a special needs bag for the run, but ride with what you will need for the full 112 miles.  The stopping for the special needs bag is not worth the time.  Have what you need, and if you do come into a situation there are aid stations every 10 miles, they will help.
  • Do put a special needs bag aside for the run.  This is just for some warmer clothes just in case the temp drops.  You probably will not need it, but at least it will be there.  Do not trust the forecast in Panama City.
  • Do a 15/15/15 workout on Friday.  15 min swim, bike and then run to clear all the excess and get your legs feeling like they need to for the next morning.  It sounds weird for the day before such a hard day, but trust me this will make you feel much more confident.
  • After you return and shower after your little workout check your gear bags one last time.  Empty each of them out and run through your checklist one last time.  You can turn these in, pretty early on Friday, and you will want to so you can just relax the rest of the day.
  • Relax as much as possible on Friday.  Put your feet up, watch TV, play some cards, but relax.
  • Do not forget to eat and drink.  Follow your nutrition plan which should include your meals on Friday.
  • Lay down and try to sleep no later than 8:30.  3:30 am comes awfully quick.
  • Get up at 3:30a and take a shower.  This will awaken you and start your day.
  • Have a nice breakfast by 4:30.  This will make sure you have all the nutrients in your body by the 7 am start time.
  • If you train with a gel, have one in each sleeve of your wetsuit.  It is always a little chilly on Saturday morning, so even if it is uncomfortable, your wetsuit provides warmth.  If you have a sleeveless put the gels in your pant legs.  I also put a couple of Imodium as well, but that works for me.  I suggest it if you know it does not cause side effects for you.
  • Find your friends and have them near you at the start.  This helps.  It provides some comfort because the rest of the day…you will be most likely alone.
  • Have one of those gels 10 minutes before the start of the race and the second one while you are running back into the water on your second loop.
  • Put a smile on your face.  If you are terrified then fake it.  Most of the time faking it will make it true.
  • Trust your training it got you here now it is time to have confidence in it.
  • Do not eat or drink anything but water for the first 15-20 minutes of your bike.  Your body is making a switch.  Allow it to settle before you put anything in your stomach.
  • Ride your own race.  Do not worry if others are passing you.  You have a plan stick to it.  Enjoy the scenery and get lost in it.
  • If you have a watch with a timer use it.  I personally had my alarm go off every 15 minutes so I knew to make sure I was drinking and eating.  I knew that I had to take in a quarter of bottle every 15 minutes and a gu every 45.  In the Ironman if you get behind on your nutrition it is a hard fight back.
  • Salt – Make sure you have enough salt.  I took 250 mg every hour and I had no cramping at all.
  • Do not deviate from your plan.  You spent a lot of time putting this plan together do not deviate even if you feel great.  You never know what the course will bring.
  • HAVE FUN!  This may feel like the longest day of your life while you are competing, but after you cross the finish line it will feel like it went by in a blink of an eye.  Enjoy it!  You spent a lot of time training for this, have some fun.
  • Last but not least.  Watch when you are coming into the finish shoot.  If there are people around you, either slow a little or speed up and make sure you are alone as possible coming across the finish line.  This is going to be your moment.  It should be one of the few times in your life you should be selfish.  Savor it.  You swam, cycled and ran the whole thing alone, cross the finish line alone.  Trust me here, you will thank me for it when you see the video later.

I am so proud of all of you.  I am so lucky to be able to call you my friends and I know you will all be amazing.  I will be there volunteering and I really hope I get to see everyone.

Kick some booty.  Ironmen and women.

Carpe Viam!

Tribute Tuesday #2 – Pete Amedure

Pete Amedure, Coach, Mentor, Motivator and Friend

Inspirational, motivational, challenging, generous and caring are all the adjectives I would use to describe my personal friend Pete Amedure.

The first time I met Pete I knew I was going to be in trouble of sorts.  Scott Bragan and I decided to check out a brick workout he was hosting with a number of the Team in Training athletes he was coaching at the time, and a couple of other triathletes.  I walked over to introduce myself and at first I was taken back by this big, burly, broad guy talking with this raspy voice that sounded like he just walked off the Brooklyn Bridge.  We didn’t know each other at all, but we proceeded to start our workout on the bike and after allowing Scott and to think we were superior for the first 10 miles he decided to show us who was really in command by zipping past us like we were standing still.  I was at first disgusted at myself and then I was in awe of his  explosiveness on the bike.  I continued to train with Pete and we started to become fast friends.  He also started a informal triathlon club he called the A-Train.  (A for Amedure and the fact he was from Brooklyn off the A line subway.  Get it?)

Pete and the A-Train after a difficult Brick

In 2010, the A-Train club exploded.  Why?  In all honesty because of Pete.  Pete is a spin instructor at L.A Fitness, as well as Certified Personal Trainer, and as he met athletes who were interested in triathlon he added them to an email list.  We all worked out and kept adding friends and other athletes to a point where we were hosting workouts of 20-30 people and the email list grew to about 80 members.  While anyone can pull people together once, these members kept coming back for long, grueling bike rides, harsh swims, runs that felt like they just wouldn’t end, and of course some difficult brick workouts in the middle of the Florida summers with high heat and humidity.  Why did we all come back?  One person; Pete.  He has a way of motivating and pushing athletes of all levels to their edge without making them feel inferior if they couldn’t keep up.  On long rides he would always play shepherd and leader at the same time.  If an athlete was having a bad day and just didn’t have it, Pete would double back and have them draft until they were able to catch up with the group.  The group adopted the US Military’s motto, “No one left behind” during long rides and soon we were all taking turns as the shepherd in order to allow Pete to have a good workout as well.

Not to say that training is all we do.  There have been numerous barbeques, Xmas parties, Greek Easter parties and nights out, but most of those are exceptions to the rule, because when most of us are asked to go out to the bars, or a party or clubbing on a Friday or Saturday night, we decline.  We know that 5am comes very quick and we want to be rested because we know Pete is going to bring us to our edge, and sometimes over it.  The difference between the other clubs and Pete’s A-Train?  We smile and laugh through it and enjoy every minute of it.  Pete turned us not only in to athletes, but a family as well.  We look out for each other and Pete looks out for us.

Pete loves the sauce…well the healthy sauce

DOB:  Sept 13, 1966 – Virgo

POB:   Brooklyn, NY

Grew up: Brooklyn, NY

High School: Brooklyn Tech, HS

High School sports: Swimming

College:  Brooklyn College (CUNY)

College Sports:  DRINKING

When and why did you start competing in triathlon?

2008 – It was a dare, Someone at the gym said HEY, we’re doing a triathlon out at Ft Desoto in two weeks, you should do it with us.  

What is one thing you love most about triathlon?

I love the feeling of pushing yourself to the bitter end no matter what. But most of all the camaraderie of triathletes.  During my first triathlon I remember during the run, I recall seeing an older couple.  They were each in their 60’s and still competing.  They crossed during the run, and stopped, gave each other a warm embrace and a kiss.  He then said, I’ll be waiting for you at the finish line.  It was by far one of the most moving sights I have ever seen in any sport!

What made you start the A-Train?

The A-Train started as just a couple of friends, training together.  Luisa, was one of the first A-Trainers, and shortly there after Mike Walker came along.  Then in 2010, the A-Train exploded and continues to what/who we are today.

I know you teach spinning, how did you start?

I’ve been a cyclist for years and took spin classes to supplement my workouts..  Then realized how much I loved it.  It also drove me crazy when instructors  and just felt the need to get certified and teach people how to do it right!

What is the turning point in your life that made you such a leader and want to move people to their successes?

Not to sound cliche, but I read a book, it was called:  “Its Not About the Bike”  I don’t care about all the other stuff, but that book made me want to change and take charge of my life.

Pete during Ironman Haines City 70.3
What would you say is your greatest obstacle  you ever overcame?

About 10 years ago, I was 270lbs, with high blood pressure, and drank too much.  My biggest obstacle, was ME!

What is your greatest victory?

I have to say last May in Haines City FL.  Running on a stress fracture, and in in a state of total emotional disarray, there were more than a few times I almost abandoned the race.  Coming across the finish line to my waiting friends, A-Trainers and family was the greatest victory.

What are you favorite quotes?

“Victory belongs to those who believe…” 
-Lt Col Jimmy Doolittle

“WHAT THE HELL IS GOING ON AROUND HERE” 
– Vince Lombardi

“Do or Do NOT, there is NO TRY”
-Yoda

So how in the world can you not love this guy?

CARPE VIAM!


Nick, Jamie & Pete after Haines City 70.3
The Goof and Pete

Rev 3 Florida 70.3 Race Recap

Saturday was a phenomenal starting with watching a few of my girls PR at the Great Westchase 5k.  The night before I was contemplating going or not going, being that my race was the next day and I should really  just head to athlete check-in, get a little workout in and return to relax.  I couldn’t keep away though.  Just the thought of five of the ladies I coach at Fit2Run (my girls), having the ambition to run that morning, was enough that I just couldn’t stay away.  I really wanted to be there for them and cheer them on.

They all looked a little surprised when I arrived, but in a good way, at least I hope in a good way. I was shocked at the amount of people that showed up being that I barely ever heard of this race.  My girls, Sharon, Kim S., Molly, Sonja, and Donna were there and ready to rock and I even saw a few of them doing their prescribed warm-ups, which made me smile.  With my camera in tow, I was happy to grab a few shots, but I knew I shouldn’t run with them, but deep down I wanted to.

After the gun went off I grabbed a few action shots and raced over to the 1 mile mark, but I missed a few of them, so I just hung out about three-quarters-of-a mile from the finish and waited.  I grabbed photos of the women I saw, but I still ended up missing a couple.  When Sonja came a long I saw a certain, not pain, but concern on her face, so I decided to jump in and bring her across the finish line.  She is one of my projects, as she has been one of the few that continually asks questions, and genuinely wants to get better.  I have even put a personal plan together for her to run the Best Damn Race Half-Marathon.  She makes me so proud, as she continually gets better in more ways than one.  I brought her in, egging her to push just a little more and increase her cadence and speed.  She came across the line with a new PR and made this coach feel like the proudest papa ever.  To increase that feeling even more, I found that all of my girls PR’d and Sharon by more than four minutes which is HUGE!!

We hung around a bit and checked out the expo before I said my good-byes and started my journey south to Venice, Florida in order to Attend the Check-in for my own race.  The drive wasn’t bad from Oldsmar, around an hour-and-a-half, but it didn’t feel that long due to the radio blasting classic rock from 107.3 The Eagle.  I love that station.

When I arrived I was surprised at the organization of the check-in.  There were volunteers helping with everything to include parking.  After I received my packet and got my athlete bracelet I was told to go get my timing chip in the next shelter.  There stood two, large screen monitors with keyboards and little cameras at the top.  The staff member brought up the application where it asked for my bib number and then had all of my information loaded.  I verified it and then he coded a new chip and then took my picture.  I was curious and asked him what the picture was for and he informed me that as I would cross a mat about 200 yards from the finish, my picture would come up on a huge monitor above the finish line.  I was pleasantly surprised and excited about that.  I would probably not see it myself, but just the thought already started my heart pumping for the race.  I left that area and looked to my left and found a massage tent, and as I didn’t get a chance to see Lisa Jamison that week, I decided to check it out.  I again was surprised when I was told by the volunteer that a massage pre and post race were included in the registration.  They asked me what I was looking for and I told them I really just needed a good stretch and that is exactly what I got.  Three LMTs all took turns massaging and stretching my legs, arms and shoulders out.  This wasn’t some 20 minutes quicky rub down, this was a good 45 minute full-on stretch and it was awesome.

I caught up with Pete and Jaime after that and we all went over to get our SWAG bags, which by far was the best I had ever received.  A Headsweats visor, Blue-Seventy goggles, samples of Power bites and a new Powerbar and very little paper all tucked in a drawstring bag labeled with Muscle Milk.  The rest of the expo was pretty rudimentary, so we decided to head over to Sharkey’s for some lunch before the mandatory meeting.

The mandatory meeting brought on a surprise and a little fun.  The race director notified that due to the rough water, and the possible Red Tide warning, that it was possible that the swim would be cancelled or reversed.  What I haven’t mentioned as of yet, was that due to Hurricane Sandy, it was already very windy.  The waves in the ocean looked angry and rough.  One part of me was a little relieved, but it was outweighed by the side of me that was disappointed.  I mean I should have been excited due to the swim being my worst event, but it just wouldn’t, and later didn’t, feel like a true triathlon if the swim was cancelled.  I felt the last race of the season was going to be a huge disappointment without the swim, not to mention the high winds on the bike were also a concern.

At the end of the mandatory meeting there was a worst wet suit contest which was really entertaining.  Six athletes went onstage with really ugly wet suits, some worn, some bleached and one of the custom made was really terrible.  An athlete with this multi-colored, turquoise, purple, orange and black multicolored wet suit one by unanimous cheering and laughter by the athletes.  The top two ended up winning brand new wet suits provided by Blue-Seventy which was kinda cool for them.

I was continually impressed with Rev3 when I visited transition.  They didn’t have the rails that I was used to where the bike seat hooks underneath with just a little room to setup your bike and run gear, they had these wood boxes the ground that gave each athlete a sleeve where your bike tire was inserted allowing the bike to stand up on its own and the ease of removing it and returning it during the race, and a box for your gear and even more room between bikes.  Not to mention the little of added extra of personalizing your spot with your bib number and name printed on the box.

The rest of the night basically consisted of packing up my gear, changing an inner-tube on my bike and relaxing.  Oh, I will say one thing that the race provided that was really cool; race tattoos.  These are temp tattoos with my bib number for both arms and the back of my right hand and my age on the back of my right calf.  They looked extremely professional and were a lot easier to apply than  I thought.  Peel, stick, wet with a wash cloth and peel the back off.  Done.  I didn’t know how complicated it was going to be, so I applied them Saturday night and slept in them, and they looked just as good at 4 am when I awoke.

Pete, Jamie and I before the race

All of the athletes I knew had rented hotel rooms in Venice, but the ride was less than an hour, and I thought I would be better off sleeping in my own bed and having some solace time, prior to the race.  I was very happy I made that decision.  The ride down that early in the morning was easy and fast.  I had plenty of time to rack my bike in transition and lay out my shoes and stuff before the race.   As I walked up to transition I heard the announcer officially cancel the swim and proclaim the pros would have a 1.5 mile run prior to the bike but the age groupers would have a La Mond Time Trial start.  While the disappointment came over me I was also curious about this time trial start as I had never had that experience before.  Upon finishing I caught up with Pete and Jaime and socialized with them, Carola, Laurie, and some new friends we made.

Carola and I


Finally, after the pros finished their run and started on the bike the officials lined us up in bib order and started us at the Swim In as if we just came in from swim.  After the first athlete ran into transition they continued starting each athlete every 3 seconds.  I was bib 364 which gave me a good 5 minutes in line before I finally was started.  I ran to my bike, jumped into my shoes, put on my helmet, with clipping my chin strap, grabbed my bike and ran to the mount line.  I registered 1:37 for T1 which was ok, being that I was at the far end of my row and far from the bike out line.  The wind was howling the whole time on the bike, but luckily the first 25 miles or so had a great tail wind.  I was keeping speeds of 25-27 mph with medium effort and was feeling pretty good, even with some of the more experienced bikers passing me like I was standing still.  Even Pete caught me with his race wheels and flew by calling me to chase after him.  I kept him in sight for a good 5-6 miles until I lost him, which just at the point we turned into the wind.

It was brutal.  I never thought I could work so hard to reach speeds over 16 mph.  That is all I ended up thinking.  “No matter what I just can’t go below 16.”  It is such an arbitrary number but it sticks with me for some reason.  I just refused to go under it.  Later on this might had led to another problem, but I will get to that in a minute.  Around mile 40 there was relief of about four miles, but even that was quickly defeated by turning back into the 20 mph headwinds that plagued us all on the back half of the course.  After mile 20 I wasn’t really passed again, however I was doing my fair share of passing which was nice ego boost.  I caught up to Jaime who started 260 people in front of me and even Blaine who was ahead of me by 100 or so.  I was feeling pretty good in that arena, but I just couldn’t catch Pete.  I tried though.

When I got back into transition I was noticing a little pain in the arch of my right foot.  I never felt that before, so I just shrugged it off, but when I returned my bike it’s sleeve in transition, and donned my running shoes, I felt this sharp pain in my foot like I was running with a nail stuck in the ball of my right foot.  I seriously thought I somehow broke my foot.  I left transition within 90 seconds only to end up sitting on the curb howling in agony at the pain in my foot.  I took off my shoe, massaged it and started rolling it over the curb and the pain was so intense tears started welling up, and not just due to the actual pain, but for the brief thought I might DNF.  I said to myself, forget it, I am going to finish this thing if I have to hop the 13.1 miles and crawl across the finish line.  I put back on my shoe and started to run slowly.  I was so relieved when the pain started to disappear.  I didn’t quite have my legs after the bike, but at least my foot wasn’t broken and hopefully the pain would subside completely and soon.

Digressing back when I first entered transition, Pete yelled at me as he had just crossed the timing mat, to come and catch him.  Well, even after hanging out for a bit, I caught him before the first mile marker.  He was hurting pretty bad and I was hoping he was alright.  We stopped for a minute to stretch and then we walked and then ran for a bit.  Just about the first mile marker Pete cramped up really bad and he just shouted for me to go on and even after I doubled back to make sure he was all right, he shooed me away so I ended up back in familiar territory; alone or alone as one can be in a race with 500 athletes.

My legs were still a little stiff, but they slowly loosened up.  When I hit the second aid station, I grabbed some water, but at the third station I walked through it grabbing water and Pepsi washing down a Honey Stinger gel along with it.  Interestingly enough, I had just recently found that Coke or a cola of any kind, really helps during a triathlon run.  Not as much in a fresh run, but in a triathlon it sends a bolt of sugar right to the glycogen stores and seems to give me this little lift, just enough to make me feel like I can push a little harder.  Problem is, it is short lived, but combined with the right other source of sugar it can keep me going for at least a couple of miles until I hit another aid station.  That ended up being my strategy.  Walk through every other aid station grabbing water and coke(Pepsi) until I got to the last garbage can and they I started running again.

The run was two loops with this two mile, out-and-back concrete trail along a canal.  That was the part I wasn’t happy about.  First, it felt like it would go on forever and second it was concrete and I could feel the impact.  I adjusted the best I could by lifting my knees and landing as softly as possible, but it just wasn’t enough because I could feel it in my legs at times.  On the long canal trail I saw Jaime on my left after the turn-around, and it didn’t seem like she was that far behind me and then I passed by Blayne who was looking really strong.  They both inspired me to push a little harder.  I was feeling stronger at the start of the second loop so I started to lean from my ankles a little more and raise my cadence.  The second loop seemed a lot shorter than the first, not that I wasn’t terribly thrilled when I saw a sign “Half Mile to Go”.  I powered through that last 800 meters passing two other athletes in my age group.  About 100 meters prior to the finish line I heard in a huge booming voice, “And from Tampa Florida, Brad Minus coming down arms wide looking like a champ.”  I was ecstatic, exhausted and in a lot pain.  The pain in my legs was terrible.  I knew it was a soreness from the race, but it was a pain a little more intense than normal.   A handler walked me through as I was awarded my finisher medal and handed a Gatorade and a water, making sure I was stable.  After I assured him I was fine he took my chip, told me congratulations and pointed out the amenities for the finishing athletes.  I wanted to wait for Jaime, but I knew if I didn’t get someone to work on my legs before I cooled down entirely I was going to be in even more pain later, so I headed for the massage tent.

I didn’t have to wait long til I was lead to a table where a Chiropractic student named Marceia, worked me over.  In other races and even while watching some of the other volunteer massage therapists work over other athletes I usually see a cookie cutter approach to working on athletes.  Meaning, like an assembly line, athletes are brought in each one is worked on in the exact same way.  I only say Marceia work on the athlete prior to me and I was wondering if it was going to be the same way.  I was so delighted when it wasn’t.  She continued to ask me about my soreness and pain levels as she worked on me, and she was even using the same techniques that Lisa uses with me and even better, she did nothing to me that was even similar to the athlete prior to me.  This woman had instincts and they were good ones.  When I got off the table I was still a little sore but I felt 90% better.  Thank you Marceia wherever you are.

I heard Jaime cross while I was waiting and by the time I finished my massage I saw Pete from a distance come across, so we were all in at this point.  Chris and Fallon had come to watch and pleasantly surprised me by staying for the entire race.  I am so impressed with Revolution 3 and everything they had available.  It was actually possible to cross the finish line and walk right over to the results tent, type in your bib number and immediately check all of your splits, and since it was web based anyone who is tracking an athlete was able to receive real-time information.  The very second an athlete crosses a timing mat, anyone in the world could see the time if they are on the web page.  The last few Ironman races I have either watched or competed in, my followers have told me the lag could have been up to an hour after the split was crossed.

Jamie, Pete and I afterwards

After, some pics and some socializing we checked our times and awesomely found that Jaime had placed in her age group.  While looking at the computer it looked as though she had taken third, but when she was actually called for second place during the awards ceremony.  Congrats Jaime!

I ended up breaking the 5 hour mark at a final time of 4:59.13 with 2:49 bike and a 2:06 half marathon, so I was happy with my performance.  If there was a swim, I probably would have come in right around the same as Augusta, and I was glad for that.

This ends my triathlon season.  I am in the midst of planning my off season and I have already titled it, S3F.  Speed, Strength, Swim & Flexibility.  I plan on working on my speed on the bike and the run, adding some endurance strength especially in my back and arms in order to increase speed in the water, doing more work in the pool on my form to try and relax and reduce my time in the water and increase my flexibility to protect my back and lengthen my stride and stroke.  I am planning on competing in Tough Mudder in December with the A-Train, probably doing the Clearwater Marathon and maybe a couple of other short races just to keep my edge a little, before the first race of my season which at this point will be St. Anthony’s in April 2013.

Carpe Viam!

Albeit Augusta Part I

There is on aspect of competing in triathlon that is consistent among all courses, distances and brands; racing is lonely.  Obviously, during the swim it is hard enough to breathe let alone talk.  USAT regulations state that you keep four bike lengths between competitors unless one is passing and even at that point it must be done in 20 seconds, so accept for a “hey”, “hello” or an “on your left” there is not much conversation going on there.  The run can be more interactive, but after a long swim and bike, most competitors are already hypoxic or have a certain aerobic pace that doesn’t allow for a lot conversation their either.  It does happen though where athletes find new connections or meet with old and finish the run together, but it is rare, at least from what I have seen.  The common denominator is the people whom you share the race experience with, or the support that accompanies you.  After some logistics issues otherwise cancelled some of my support and fellow athletes, I was still fortunate enough to be surrounded by a small group of A-Trainers that made the entire experience a memory that will not fade.

On Friday we met up at Celeste’s home which was centrally located and began the caravan up to Georgia.  We started with three suv’s and a car with seven athletes.  Most of knew each other from other races and workouts, so the dynamic of the group was anxious but friendly.  The ride down was full of group texting, slight a couple of rather “adventurous” maneuvers, the lost and found of some of the caravan, but all-in-all safe and successful.

Luckily, we arrived early enough to drive to the expo and check-in, providing us the option of sleeping a little longer in the morning without the inconvenience of long lines which are typical to this race.  I was mentioning to one of my cohorts, that the previous year we arrived at check-in at 6am, coffee in hand, so we were in a prime spot when the activities started at 7.  I enjoyed this experience much more as there were no lines and even the expo was fairly empty enough to allow us to shop for any possibly extras we may need or want for the race.  Of course after an eight hour drive, unpacking gear, checking-in and shopping we were all tired and hungry.  We decided to walk down Broad Street, the main downtown strip, and see some of the nightlife on our way to Mellow Mushroom.  The thought of pizza from Mellow Mushroom made Celeste and myself excited with anticipation, but unfortunately, when we arrived there was a long wait and the other places we discovered just did not have the selection the group needed.  Even splitting up, Celeste and I picking up the pizza, while Beth, Bruce, Chris and Jessica retrieved the cars from the hotel proved to allot too much time between eating and allowing sleep to overcome us.  On the way back to the hotel, we settled on the next best choice which was have another pizza joint deliver food while we headed back.  The conversation seemed to stay on the race, sleeping and television while we plowed through two pizzas and 20 wings, which were actually a lot hotter than I expected, before we all finally retired for the night.

Saturday, brought on another level of excitement, renewed energy and the freedom of knowing the only task we needed to accomplish was to stow our bikes in transition for the next day’s big event.  I set the alarm for 7 o’clock thinking that would be the latest I slept in a while, but nevertheless my eyes popped open at 6:30 wide awake and ready for the excitement of the day.   Amy, my coach, had planned for me to do 15 minutes of each event as a precursor to the following day, however, emails had been sent from Ironman, announcing no swimming in the river would be allowed prior to race day. Swimming the day before the race is usually used to double check the wet suit and understand the conditions of the body of water.  For me this was not a big deal, as I had already completed the race the year prior, but it could have been for the rest of the group of whom not only was this the first time competing in Ironman Augusta, it was also their very first 70.3 distance triathlon ever.  With all of set on that fact, a few of us headed out for a run, which was surprisingly hilly, but interesting and fun due tot he southern cultural differences and the rare sighting of a fox.  Afterwards, we grabbed our bikes and headed out the opposite way and ended up in a very nice neighborhood with a couple of steep climbs.  I was grateful for that in order to test my bike, which had been recently pulled apart, cleaned tuned and re-assembled, and my legs.  Everything seemed to be in working order which pleased me just fine.

After a shower, a hearty breakfast, compliments of the Comfort Inn, and a quick jaunt to the bike store, we all loaded up our bikes and headed back to transition and race headquarters to drop our bikes in transition and explore the expo one last time.  Transporting our bikes to transition was uneventful with the exception that as we walked our bikes to transition, we noticed athletes with wet suits coming up out of the water.  When we inquired about it, they had no idea that there was an email warning of the disqualification if swimming in river prior to the race.  As a matter of fact the athletes we did talk with all mentioned the overabundance of people that were actually swimming, of which was confirmed by our own eyes.  We were all a little disappointed about that, however we shook it off not allowing it to crush our “high” of pre-race emotions.

Something I said to Chris, as we were walking into the expo that afternoon, may explain my last statement.  I expressed to him that I enjoyed the events of race weekend almost as much as the race itself.  The positive energy of all the athletes there to compete, seems to quell and increase allowing everyone to share in it.  Every expo I have attended from 5k races, marathons and mud runs to half and full Ironman triathlons, they all have never disappointed with the positive aura and energy collected and passed by runners, athletes and support staff.  It is one of my favorite parts of the weekend and this expo was just as exciting.

After buying a sample pack of a new natural energy drink called Zip Fizz, which tastes like grape and orange soda by  the way, I was walking back to the main hall when I saw someone I have been wanting to meet for a long time.  He was not only someone I had read about in countless articles but he was a friend of Lisa Jamison, my extraordinary massage therapist and friend.  This gentlemen did something that would be a first and would motivate a whole new generation of people to overcome the obstacles in their life and challenge themselves to live up to their own dreams.  Scott Rigsby, was the first double amputee to complete the Ironman World Championships in Kona, and I believe the first to finish a full Ironman period.  I was elated to meet Scott and I was shocked to watch him stand up and sit down as he was signing posters and books.  He moved up and down smoother than a lot of people I know whom have natural legs.  After a few words of conversation, a picture and him signing his book for me, I realized why he was so successful.  They guy just oozes positive mental attitude and strength.  Somehow, I believe that whether or not he lost his legs he would have still found a way to be a role model for people.  I wish I would have had the chance to read his book prior to the expo and would have been able to talk with him more about it.

Incredibly, I walked into the main hall and right there was another guy I admired.  John Pyle.  A vet whom had ran across America, flag in hand, for wounded veterans everywhere.  I had talked with John before where I coach at Fit2Run, and even then I noted his air of strength.  John is a little more grounded then Scott, not to mention a little older.  He reminds me of that guy in the motorcycle movies whom hangs out in the biker bars but is not part of the gang.  The character whom always ends up getting hit over the head with something on accident and then ends up taking out the whole gang.  Very cool, positive, respectful and passionate about his cause, but to be on his bad side seems like somewhere I would not want to be.

I completed my purchases and I headed to the hotel restaurant because I was starving.  I didn’t want anything to heavy because of our dinner plans that night, but I needed a snack and Bonk Breakers, Honey Stinger Waffles or any other race supplement was not going to do it for me.  As I sat at the bar, the beer taps floated past my field of vision and my mouth started to water.  Really?  I wanted a beer?  Now?  “Well, you only live once”, I thought to myself.  Thinking about my friend Dom (whom conquered the Chicago Marathon while stopping in the middle for a beer), I ordered a Guiness, and the Salmon with vegetables and it was awesome.  It was even plated beautifully.  While I was eating a very interesting couple sat down next to me.  The wife was an Xterra triathlete and trail runner hopefully bound for the World Championships and he was doing his first 70.3 the next day.  The dynamic had them supporting each other for races, but never doing the same race.  After the pleasantries and initial info gathering the conversation turned to running where I was impressed to hear after a long career of running she had started focusing on a new form to help her run more efficiently.  Was this a sign?  Running form is what I teach, coach and mentor athletes on and love doing so, and this athlete just so happens to let me know she has been looking at changing her form.  Kismet!  Of course as always I mentioned the group I coach at Fit2Run, my back story of how I became a form advocate, my results and then proceeded to ask her about her experiences changing her form and what she was looking to do.  We right on the same wavelength and she even asked my my opinion on a couple of things.  Needless to say, it was an outstanding feeling.

We called ahead to Carraba’s because of course most of the triathlete world wants pasta to carb load the night before.  Being on a 90% paleo diet I now forgo the pasta rituals and more prefer meat and vegetables.  I had a combo of steak marsala, chicken brian and vegetables with a couple of glasses of sangria to help me sleep.  It was perfect and the fact we did not wait for anything made it even better.  So, it was back to the hotel, to double check the gear, lay out clothes for the next day and off to bed.

My race night ritual usually always includes the following; lay out my gear, go over the race in my head to include transitions and nutrition, pack everything up, double check my list one more time, lay out my clothes bib, shoes, hat and glasses in some odd way, take a picture, post it to Facebook, set my alarm and do whatever I can to get to sleep.  The latter is the hard part.  I end up so anxious that I do not usually drift off for a couple of hours.  This night was no exception except I made a small error that revealed itself way too late.

My eyes popped open the next morning and I was ready for the day.  The alarm hadn’t gone off so I thought there was no problem with just lying around for a bit to get my bearings.  As I turned over, to turn off the alarm, my eyes cleared up on the face of the clock; 4:25am it read.  WHAT??? 4:25?? I was supposed to be up at 3:30 so I had an hour to gear myself up for the race before I was supposed to be downstairs at 4:30am.  SON OF A MONKEY”S UNCLE!! (That may have not been my exact vernacular.)  I couldn’t believe I overslept.   I immediately jumped up disrobed, put on my tri shorts an shirt, took my vitamins, put in my contacts, gathered my stuff and was down in the lobby by 4:30am awaiting the rest of the crew.  No hygiene, no pre-race glide, no pre-race meal and of course what I disliked the most, the fear I would have to  use a porta potty for a bowel movement.  OH-EM-Freakin -GEE!  My head was a wreck and I knew I had to get it together.  I was so lucky, I ended up driving myself to the race because I needed a little time to pull myself together.

I finally accepted the inevitable when we parked the cars fairly near to transition.  This was a huge plus as last year we ended up walking over a mile and then dragging our bikes and gear back.  Each moment started to bring on more and more positive energy.  Not that I wasn’t still anxious, but everything was starting to align.  Setting up transition was easy breezy.  A couple of weekends prior Amy had me running through my transition setup a few times to make sure I knew what was the most efficient for me, so it was just like putting puzzle pieces together; towel, shoes, cletes, race belt run, race belt bike, helmet and glasses.  Attach the bottles, ditch the bag and my transition was officially setup.  I ran up to it once and jumped in my cletes and mimed through my first transition as a quick check and at that point I was confident at least my bike and gear were ready.  I grabbed my wet suit, a honey stinger waffle and headed to the bus for a ride back to the swim start.

Everything continued to align as the bus’s speaker roared to life with the announcement that there would be two stops.  The first being the swim start and the second being the host hotel.  “Wait!” I thought.  “Did he just say the host hotel?  Really?”  Shut the front door!  I was going to be able to use a real bathroom prior to the race.  Awesome!  While the rest of the crew decided to go straight to the swim start, Jessica and I continued on to the hotel.  The thought of using a bathroom that was not a porta potty for…well…uh…number 2, elated me.  Not to mention, the idea I may be able to actually get that cup of coffee I was expecting in the hour I planned to have prior to leaving.  YAY!!!  Jessica seemed to be just as happy about the chance to have a cup of coffee as well.

After we both accomplished what we set out for we headed out to the River Walk and headed to the swim start.  The sky had this purple hue as the orange sun started to peak through the sky.  It was gorgeous.  I was also really happy to have a few spare moments to spend with Jessica.  She had taken the trip with us specifically to be a motivator and sherpa for Beth, and I could tell that she really appreciated Jessica being here.  Beth is this type A personality that while excitable always exhibits this aura of sunshine no matter how she is feeling.  Jessica, is extremely positive, but a little more laid back, but can definitely take her Cuban persona to a higher level when provoked.  Luckily, I only experienced it positively provoked spilling sunshine and rainbows.   I found her to be charming, caring and nurturing to everyone and luckily she was there because we all needed that grounding.

Jessica and I walked up to our crew sitting on a curb gabbing while a few of the other athletes we knew all started passing by.  We said our good lucks and gave hugs, high fives and fist bumps all the while suffering from own anxiety.  Beth is the one who turned me on to blogging more regularly and she has also forged connections with other fitness and running bloggers whom I have read.  One is Swim, Bike, Mom whom is very motivating and just so happened to not only be competing but was standing not to far from a group of bloggers that Beth was acquainted with.  I was really excited to see her there.   I don’t know what it was, but I was enthralled.  Maybe because she puts a lot of her personal feelings into her blog that I felt  like I knew her, but I was sincerely happy to see and meet her in person.

I looked at my watch and noticed it was 7:15, so I did some of my Dave Scott exercises, lunges and stretches and sat down to struggle with my wet suit.  As each leg went on the anxiety increased to another level.  “Just get me past the swim”, I kept saying to myself.  “Get me on the bike and everything will be just fine.”  One more glance at my watch.  7:28am.  I had no idea what I was thinking when the first gun went off and the announcer shouted that the Pro Men were off.  I went up to the barrier and and waited for them to swim by.  They were fast and looked as though they hardly were expending any energy.  If I could just figure that out before my wave start everything would be ok, but if I didn’t have it now, I wasn’t going to have it by then.  I decided I would trust my training and just do my best to keep straight by sighting every five strokes, kick as lightly as possible and just swim till I was done.  After that, what I thought, was a quick meditation my watch said 7:46.  I said goodbye and good luck to my crew and headed for the start.