Speedway Candy Cane 5k

12.16.17

so...I'm out of shape and haven't been running due to my significant ankle sprain a month ago.  But, in an effort to run 1 more race before the end of the year, and, due to the fact that Griff wanted to run this one, we were TMS bound in the cold, wet conditions for this 5k.

This run is coordinated by The Cowtown Marathon, and, is well supported by the local schools' run clubs.

we arrived to really cold temps and drizzle.  We hung out a bit inside the garage, before heading to the start line at race time.

Griff and I lined up together near the front, and I thought we might run together.  Clearly, I had forgotten how fast he's become and how slow I'd become.  When the horn sounded, we ran together briefly, and the little dude took off.  I posted a decent 8:22 mile 1, but, my heart was racing, and, pathetically, I had to stop and walk to get it to slow down.  The rest of the race would be much of the same for me, as my HR would near 170 bpm, and I'd have to walk a bit.

Per Strava, I ran a 28:41, or, 9:24 pace.  At least a minute per mile slower than where I should be.  It will be a long road back to base fitness.

Griff absolutely crushed his run and set a new PR on a tough course.  He ran a 24:50, or, a 7:58 pace. That little dude is running a sub 8 pace...unbelievable.

That'll do it for 2017.  I'll take a couple of weeks to enjoy the holidays, and, then get after it with a cleanse and focused training for IMTX.

FW Marathon 13.1 2017

11.12.17

I last ran in this event in 2015.  I set a (then) PR that day, and knew what to expect...a flat bring course on the trinity trails.

I had been scheduled to race in Bronda's Du this day, but, was unsure as to whether tor not my bike would be ready in time.  Tri Dallas was kind enough to allow me to defer my entry, so, FW Marathon it is.

I entered this race incredibly out of shape, as my fitness level had been in decline since summer.  That, coupled with my off-season mindset, led me to keep my expectations low. 

Rich would be waling in his 1st 13.1 ever, and, if nothing else, I was excited to be there to support him. 

I connected with a few friends before the race...






































When the horn sounded, we were off.  My default pace for 13.1's has been about 9:30.  Early on, I realized I would be slower than that, as my legs felt heavy, and,  I was feeling a few aches and pains. 

 I was averaging between 10:05 and 10:40 for the first 7 miles, and, other than a quick pee stop, was fairly consistent.  Then, the wheels fell off.  My walks thru water stops got longer and longer.  Miles 9-12 were painfully slow with lots of walking.  About that time, I ran into Glenn, who was out for a training run.  He insisted that he run me in.  We ran and chatted, and, honestly, it was just what I needed, as I got back to a mid 10's pace. 

Hard to feel good about this one, but, done. I cheered Rich in, and hung with friends for a bit afterwards. 

Austin 70.3 2017

10.29.17



Take 2.


Last year, this was to be my 1st 70.3 ever...with a swim cancelled due to heavy fog, it became a 69.1.

2016 race report here:  https://riderunrepeat.blogspot.com/2016/11/austin-703-2016.html

After feeling a bit cheated by last year's race, I was back to conquer the course.  I had a decent understanding of what to expect:  1) straightforward swim 2) hilly bike 3) hot, hilly, shitty run.

I felt only "okay" about my training for this one.  I had not been running consistently, had been Zwifting on the trainer (higher intensity, albeit shorter rides), and, I had a few open water swims in the weeks leading up to the event.  I figured I'd be okay on the swim and bike, and, would likely be slow-ish on the run.  That said, I was targeting 6:30 as a finish time.  I figured a 45 minute swim, an ambitious 3 hour bike (18.7 mph), 2:30 run, with 15 minutes for transitions.

The week of the race, I took my bike it for a quick tune up.  When I went to retrieve it on Thursday, there was a crack in the frame.  I rolled it back in and pointed it out.  My contact, James, was out until Friday.  When I connected with him on Friday, he said it was okay to race, but, the interaction  him left me uneasy, as, he basically called me a liar and brushed off responsibility or the severity of the crack.  I left the shop and town pretty aggravated.  Update:  Cervelo is shipping an new frame.

Lindsi and I broke the kids out of school early on Friday and headed towards Austin.  We arrived a the Expo at 5, and. much like last year, breezed through PPU.  I picked up a few items from the IM store and chatted with a few buddies that were there.  We headed t the hotel to get settled, and, then, joined a big group at Pinthouse Pizza...a perfect Race weekend meal.

After dinner, we headed back to the hotel, as I would have shake out swim and bike the next day. as well as bike check in.  I struggled with sleep on Friday, as the bike situation was weighing heavy on my mind.   I felt like I was fighting a cold too...lot's of vitamin C was consumed the rest of the weekend.

 I was up and out the door on Saturday for shake outs and bike check in.  The temps had turned cold, and, would be even colder for race morning.  We arrived to a windy day and choppy lake.  I got in a 300 yard swim and decided I had enough.  No reason to fight the chop on a shake out.  I'd get to do plenty of swimming on Sunday. 





I hopped on the bike with a couple of buddies and rode to T2 and back...only about 3.5 miles.  The bike was not shifting smoothly...more frustration with the bike shop was mounting.  I checked in the bike, retrieved the family from the hotel, and met the Shit Show for brunch.



We headed back to the hotel to prep gear for Sunday and chill out for a bit.  Lindsi was kind enough to take the boys to the park for a bit to give me some chill out time.






































The club met for dinner at Gustavo.  A little pasta to fill the belly for Sunday, and, then back to the hotel for bed.




I had another tough night of sleep on Saturday, but, was up and at 'em early.  Lindsi and the boys were troopers, as it was 39 degrees when we left the hotel at 5:15.  It would be a long, cold day for them.




I was able to get T2 prepped and board the bus with the fam for T1 / swim start.

Quick T2 setup, including air in tires (thanks Jan!), and the cold wait would begin for the race.  

The Swim would be self seeded based in expected finish time.  After a few picures with racing buddies, I found a home in the 43-45 minute are with Remi, Jan, and Tanner.  

It was crazy cold waiting for the swim, but, some good laughs were shared with friends as we inched closer and closer to the water.

at 8:20, we hit the water.  The water temp was actually a relief, as it was 30 degrees warmer than the air temp.  My plan was "slow and steady".  My swim training had decreased since BSL 70.3, and, I was feeling no need to push on the swim.  I stopped briefly at the 1st kayak to empty water out of my goggles, and then off I went.  The swim course was clockwise, with buoys to our right.  Realizing that I only breathe to my right, sighting was easy, but, the sun was also rising in that direction, leading to some glare.  I was breathing every 2 strokes, rather than my normal 4, and felt good.  With the self seeded swim start, there was some space between swimmers, so the contact was minimal.  When we passed the turn buoy, we were looking directly into the sun, making the glare difficult to deal with.  Fortunately, this was the shortest "side" of the swim course, and, soon, we turned back towards the shore.  Just after the turn buoy, the contact started, there would be a fair amount of bumping the rest of the way.  Additionally, I was feeling a little cramping in my foot.  Soon enough, I reached the shore, got my wetsuit stripped, saw Lindsi and the boys, and headed up the hill into T1.  I wouldn't realize until later that my new wetsuit had rubbed my neck raw...note to self...body glide...

My swim was a slow 51:57, but, based on Strava, I'd also extended my swim by about 150 yards.

I planned to take my time in T1, as it was cold outside, and the bike would be miserable without extra clothing.  I took time to dry off, put on arm warmers and gloves.  I put on a vest too, but, removed it before heading out, as I thought it would be too hot.  I drank a hot shot to help with cramping and headed towards the mount line.    I was 11:23 in T1, but, not bothered by the extended stay.  I was ready to hit the bike.































There's no denying the fact that this bike route is hard.  Lots of climbing, shitty road surfaces, etc.  That said, I was targeting a very ambitious 3 hours for the ride (18.66 mph).  I did the course in 3:15 last year, and, with the new bike, recent Zwift training, and a forecast for no wind, felt like I could be better.  I had a decent 18.2 mph pace for the 1st 5 miles, and felt good.  I figured it would be a solid day.  Just before mile 10, I noticed that my rear tool bag was coming loose.  I'd lost one of these bags and the gear inside it at Disco X50.  I was not willing to lose another one.  I stopped and worked for a few minutes to get it secured.  I suspect I lost 3-4 minutes.  Back on the road and a solid 5 mile split from mile 10 - 15 at 19.5 mph.  Then the hills and significant wind picked up.  The rest of the ride would be a struggle.  I was taking in nutrition, but, felt zapped by the wind.  By mile 30 I was having some saddle discomfort and cramping.  I pulled over at one of the rest stops to refill my aero bottle and my right quad completely locked up.  I suspect I was there 10 minutes trying to stretch it out.  And, the hills kept on coming.  I actually considered turning in my timing chip, but, didn't want to quit with my biggest fans, Griffin and Gage there to support.  I fought hard to finish the bike and hated every second of it.  I put up a pathetic 3:39:21 (15.26 mph).  Had I not stopped at all, I still would have been at 3:27:45 (16.17 mph).  yuck.

I walked the bike into T2, shed the arm warmers, changed shoes, hat, and glasses, had a hot shot, and headed out:  4:50:14.  An improvement over my T2 time of 6:48 in 2016, and, perhaps, the only bright spot for the day.

This run is brutal.  I figured I would be walking much of it, but, hoped to have better run than last year (2:44).  I got off to a decent start and ran a 10:25 mile 1.  I passed the FWTRI tent and got love from the crew.

As per usual, I figured I would walk hills and water stops, and run flats and downhills.  This slow movement continued for all 13.1, but, I mustered up the energy to run past the club tent each time.  I got a great amount of support from the club, Lindsi, and the boys.

I laughed with Alex, Sheila and the bunch each time I passed.

I noticed Jan struggling a bit (I'd seen him on the side of the road on the bike course as well with cramps).  On the 3rd loop, he wasn't too terribly far behind.  My race and day were already shot, and, it seemed as if he needed some encouragement.  I stopped on the last loop and waited for him, so we could run in together.  He caught up and we headed in slowly.  We crossed the line together, in a pathetic 7:40.  More than an hour slower than my target time.

It had been a shitty day on a shitty course.  Box checked, but, I would not want to return.  My run was a slow 2:50, 6 minutes slower than a shitty run a year ago.  Not much good to say about this race other than it's done.  That said, I couldn't be more grateful for FWTRI, my tribe, and most importantly, Lindsi and the boys.  Time to embrace the offseason for a bit and then train for IMTX.  I raced much of this season heavy and out of shape.  That needs to change for 2018...

Remi and Lexy crushed their 1st 70.3's.  They trained hard and it showed.  I was proud of the crew for racing hard in tough conditions...

heres to the offseason!

Chicago Marathon 2017

10.8.17

2nd time for this one. This was my first ever marathon in 2015, and, it was a GREAT experience.  I was eager to do it again.  

I entered the lottery for this race last winter.  At the time, I was training diligently for The Cowtown Ultra, had RnR NO 26.2 coming up, etc.  When I registered, I was aware of several other runners from FW that would also be entering the lottery.  Everyone I know got in.  

With the changes in my living and financial situation, I was hoping to do this trip on the cheap.  As a result, I booked a flight using miles, and Jan was kind enough to find free lodging for us.  

My running had decreased significantly since Cowtown. Over the summer, I ran several short distance races, but, only had 1 run at the half marathon distance, and, it was a mess due to the heat.  I hoped to get a few long runs in prior to Chicago, but, alas, it did not happen.  In the weeks leading up to the race, I was averaging only 6 miles per week.   I knew I his would likely lead to a tough race.

Typically, I would make a trip like this a Friday - Sunday trip, but, due to booking with miles, it was a Saturday - Tuesday trip.  

I had an easy flight to Chicago and landed at about 2 on Saturday.   I caught the train to a stop near the expo, and would walk it from there.  Jan would meet me at the expo and then we would head back to his friend’s house.  Just as a exited the train, a cold windy rain began.  It was a tough walk to the expo with my luggage, but, finally, I arrived.   Jan was there to greet me.  We picked up our packets, shirts, etc., and did a little shopping at the Nike area.  I grabbed a few gels for the race and we headed out.  

Tanner had coordinated a dinner for many of us. It was good to see a few FW folks.  I had some spaghetti and a couple of beers for my pre-race meal.   

We headed to Jan’s friend’s house. Laurie and Saar were awesome.  They have an awesome condo in the wicker park area.   I headed to bed early, with hopes of a good night sleep before the race.   We were up and out the door by 6 a.m. on Sunday and caught the train to the race.   While the temps were mild, it was warmer than I’d hoped.  I figured it would be a hot day.  

Jan was in another corral, but, I connected with a few FWUNCO folks in my corral prior to the race. My plan for this one: run a 10:30ish pace as long a I could and then adjust.  My prevailing thought was to not get injured before Austin 70.3.  

Tanner and I started out together, and were keeping the desired pace.  I shed my arm warmers by mile 2, as it was already getting hot.  

By mile 4, I needed to pee, and stopped at the same stop as 2 years ago.  After a quick stop, I was back at it. I had a little stomach pain, and, at mile 7, made a stop.  I continued my steady pace though the 1st half, and felt ok.  While I was tiring and it was clear that I was undertrained, the 1st half was not too bad.   By the 25k mark, I’d had enough.  While I’d been walking water stops most of the race, I began to walk more frequently.  The race was becoming somewhat reminiscent of my Dallas Marathon in 2015.   Miles 14 - 25 were almost all walking.  I was determined to finish, but, knew it would be ugly. Occasionally I would run a short distance, but, fatigued legs wouldn’t allow me to run for long.  I knew I’d be well over 5 hours, and, my target finish time kept getting longer and longer.   

At the 25 mile mark, I decided to run it in.  I was able to push through and finish.  I posted a pathetic 5:51:27. Nearly an hour slower than 2015. 

I spent the rest of the day thinking this may be my last Marathon (my mind has changed since).  

Jan and I headed out for a few beers and food, but  turned in fairly early.  We got up on Monday and hung out a bit before he flew back to DFW.  I spent the rest of the day eating and drinking, ultimately connecting with Jean, who was kind enough to allow me to crash on Monday night before I returned home Tuesday. 

The Chicago Marathon really is an awesome event.  The crowd support is outstanding and its a great city.  I suspect I’ll be back.  

Rahr 5k 2017

9.30.17

In 2012, after working my way back into shape on the bike, this was my 1st running event.  I remember texting Brent, as I was concerned about my ability to run a 5k.  Albeit slowly, I finished the race that day, and, as they say, the rest is history.  As a result, this event holds some significance for me.

Lindsi and I both ran this race in 2012, 2013, 2014, 2015.  We skipped last year, but, were back this year.

2012

2013

2014

2015

This is a fairly large event, on a somewhat challenging course.  That said, I've PR'd 2x on this course, posting a 25:02 in 2014 and a 23:24 (still my PR) in 2015.  While I didn't plan on pushing the pace this day, I was glad to be back. 

The course had changed slightly this year due to construction, and, appeared to be a bit easier than in years past.  My hope was to run mid 8's the entire way.  

When the horn sounded, I had trouble finding good space to run.  The roads were narrow and the congestion was difficult to navigate.  I was finally able to find some real estate about 1/2 mile in.  I boooked an 8:27 mile 1, but, knew I could be faster.  I shaved mile 2 to 8:20 and mile 3 to 8:19.  I skipped the optional whskey shot a little after mile 2 and pushed hard to the finish.  Overall time:  26:28.  Not terrible.    My finish was good for 21 of 88 in my AG and 182 of 1629 overall.  

2012:  32:51
2013:  27:50
2014:  25:02
2015:  23:24

2016:  didn't race

2017:  26:28

We hung around for beers for a bit.  Fun Saturday!  

Disco X50 2017

9.17.17

Disco TRI is a DAR event that takes place on the same course as TexasMan.  While I'd planned to race this event, I was unsure about what distance, as it would likely not be wet-suit legal.  The Olympic an X50 course include a 1 mile swim.  I was not too keen on the idea of swimming a mile sans wet-suit.  Additionally, the bike course at TexasMan had been brutal due to bad winds.  So, I was none too excited about racing a longer distance.

And then...I was beer pressured by my racing "friends".  Everyone would be racing as they prepared for upcoming events, including Austin 70.3.  I figured if I was going to commit to a mile swim, I may as well do the X50, as a temperature check.  In the days leading up to the event, I continued to check water temps, with hopes of the swim being wetsuit legal, but, alas, it would not be.

I drove to Plano on Saturday for PPU, as I didn't want the added stress of PPU on race day.

I was out the door early on race morning for the hour+ drive to the race site.  I prepped transition, visited with friends, and, headed to the waterfront.  I wasn't really feeling any nervousness as we waited.

Swim:  The swim course was 2 loops, so,  I knew I'd get a break midway.  The sprint racers were off 1st, and then our wave.  I entered the water with a plan of "slow and steady", as I didn't want my heart rate to elevate.  I was breathing every 2 strokes, rather than my usual 4, but, felt like I was swimming at a decent pace.  as I turned past the 1st buoy and headed parallel to the shoreline, I went a little wide, but, felt like I was able to correct course fairly quickly.  I turned past the 2nd buoy and headed back towards the shore. I was experiencing a little left ankle pain (without a wetsuit, I had to kick!), but nothing to slow me down.   When I got to the point that I could stand, I looked up and saw Remi.  I was shocked.  Remi had been concerned about the swim, and, had started in a wave behind me.  Clearly, she was having a better swim than  I was.  I glanced at my watch and realized I'd swam a pathetic 28 minute 1st loop.  I headed down the shoreline and back out for the 2nd loop, hoping to improve.  While the swim felt much the same, I booked a 22 minute 2nd loop.  50:12 total time.  I had extended my swim to 1911 yards (1760 yards = 1 mile), but, slow, nonetheless.

T1:  I made the long stroll up to T1.  As per usual, I put on shoes, as the surface in T1 is super sharp. 3:44.  Far better than my 7:57 T1 at TexasMan  :).

Bike:  I wanted to crank hard on the bike, as, honestly, this was the only leg that I felt any confidence about.  This is a challenging bike course, and, I'd gotten my ass kicked at TexasMan.  My target was 18 mph, which would be significantly faster than my 16.2 pace at TexasMan.   I was a little slow to warm up, but, once I was rolling, I was passing lots of cyclists.  About 5 miles in, I heard something near the bike...I didn't realize until later that I'd lost my mini saddle bag (note to self...get a new one before Austin).  Through 20 miles, I averaged 17.9 mph.  Even with the challenging course, I felt pretty good and was passing lots of folks.  I stopped a couple of times to refill my aero bottle, but, continued to push.  The next 20 miles was at a 17.7 pace.  While I'd just miss my 18 mph target, I felt good about the bike.

T2:  3:36.  slow, but, uneventful.  I had several gels ready for what was sure to be a brutal run.

Run:  As I headed out on the run, I had aspirations of a slow, but steady pace.  It was hot, and I was gassed.  Before mile 1, I was walking.  It was going to be a brutal run.  I settled in on walking early on, and knew that the run portion would be tough.  I jogged occasionally, but walked most of the way for the 9 mile run.  I made a point of talking trash to those that encouraged me to race this race, as I was miserable.  I mustered up the energy to jog in the last 1/2 mile or so.

It was a tough day, but, I was done.   I'd missed my initial 4:30 target by almost 45 minutes.  We hung out for a bit and  group of us had lunch and beers in Denton.  I've got some work to so before Austin...