Subaru Distance Classic Race Review

The Subaru Distance Classic in Jacksonville FL marked the first time Dan and I have raced together. Having someone else to run side-by-side with was an incredible booster, especially when it is someone you look up to.

And then somewhere along the delusional mile 11, I couldn't stand Dan's positive attitude anymore and I yelled out "stop talking to me" as I put both of my earbuds back in my ears.

This is what Sibling TRIvalry is all about.

Up until mile 9 I was feeling great, then it all started to become a struggle. I was low on calories and at that point my stomach wasn't interested in taking in any GU's or other oddly textured substances.

For breakfast I had my typical peanut butter and jelly sandwich, a banana, and a Gatorade Prime. Dan pointed out that I greatly under-pb'd my sandwich and recommended putting at least 3 Tbs on. I guess that was my first mistake. Also the Gatorade Prime tasted exceptionally sugary that morning so I only drank half: my second mistake. Next time I may mix it with water or find an alternative because I can't stomach the syrupy taste. Dan and I did take mix in some Chia seeds in our water before we left the house, which I like to think helped counteract my other nutrition mistakes.

Hey, and what do we say about trying new foods on race day. WRONG! So why did I chose to eat Shot blocks instead of GU's during the race? Oh I don't know. I love Shot Blocks and while they are definitely not new to me, I usually don't intake them while I am running. While I was chewing and chewing trying to get one block down, I was missing the slip 'n slide of the GUs.

My goal for the race was to beat my last personal record of 1:51 (roughly a 8:28 minute mile). I set an ambitious goal of hitting 1:45 which is roughly a 8:01 pace. Dan made a great attempt at keeping us on track for that time, unfortunately I started to fade and started to get frustrated at my lack of energy.

Dan and I were testing the theory that racing is about 10% physical and 90% mental. Our week leading up to the race, we did so many things that aren’t recommended for training: eating poorly (pizza, burgers and beer…yum!), I ran about 6 miles the whole week while Dan topped out at 2 miles, we stayed up late, and to top it all off we decided we would run in brand new sneakers! So, for the poor training, a 1:45 was really ambitious. (If you want to gauge your race time, here is a helpful calculator.)

Anyway, this course was f-l-a-t. Welcome to Florida, I guess! There may have been a two foot elevation gain throughout the whole race. The route was very residential and to my surprise, never made it into town. I think the race coordinators also did a good job at making sure the whole route would be in shade which was a major benefit towards the end of the race when the temperature was starting to rise. It was also great to have race clocks at each mile marker to help gauge pace.

As we turned the corner to the finish line I knew that my time was going to be close. There was no way that I accept a later time than my Bellingham Bay time (with the winds and hills of that race), so I hit the gas and sprinted losing Dan in the process (there goes our photo op!). Speaking of photos, while we haven’t found race day photos yet online, I am sure my finishing line photo has me looking like I am about to puke. Sure to bring some laughs.

This course definitely wasn't my favorite, but wasn't boring. The race packets were a little disappointing with mostly just advertisements. They did give out tech race shirts and this one actually fit me...although the neon orange color is only safe for the eyes at night or on a construction site. Kudos for the great finisher medals though!

And another example of what Sibling TRIvalry is all about:
Dan and I have decided to sign up for another half marathon (OUC Half Marathon) next Saturday. Of course, the Key West Tri is not completely off the table. More to come!

Bellingham Bay Review...Finally!

Ok, ok. Yes I have been totally MIA and am long overdue for a write up about my half marathon in Bellingham, WA. My race countdown ticker says it was 27 days ago. Oops! Thanks Dan for the constant hounding and poking me so much that the guilt was starting to hurt. I guess without a triathlon goal set up and a couple other life transitions, exercising (and writing) slipped lower on the list.

Bellingham Bay was my second half marathon, the last being the BMO Vancouver
Half back in early May. The goal for anyone’s first half marathon, or race for that matter, should be to just finish. So, ok, I did that. I finished with a time of 2:16:43, which is a roughly a 10.5 min mile.

While finishing was (and is) a great accomplishment, it was shadowed by the fact that starting right around the time I passed the half way mark, I was sick. A key rule that people tell you about nutrition on race day is that you should never introduce anything new to the system. I followed this rule up until about mile 6 when accidentally I shocked my system with a Chocolate GU. I hate chocolate. Ew. I am sure I threw up about 15 times starting at the half way mark up until about 100 yards from the finish line. I finished and I left part of my stomach lining all across Vancouver.

Anyway…Bellingham! My goal this time around was to beat the last time, of course. I was aiming for about 2:05. I thought this race was well organized, start/finish was well stocked, course was great, and Bellingham was really easy to travel in and around. I think they also did a great job of communicating to participants through email and social media. Some areas to improve: course needed more fueling stations, a half way marker would have been helpful, and they should definitely offer race-day packet pick up!

From the start of the race, my legs were tight. Often times when I start running it takes a couple miles before they loosen up and can start moving. It turns out this time even after 13.1 miles, my legs never wanted to loosen up. I am still watchless, which meant I had no way of tracking how fast I had been going or for how long. I think roughly around mile 5, I knew I wasn’t going to have fun and I started to crave biking and swimming!

The most beautiful section of the course took us along the boardwalk and trail along the Bellingham Bay roughly around mile 10 and 11. But then again, by this point I think I keep saying to myself “what the f, what the f, where does this course turn around and head back to the finish line? The day, although sunny, was windy! At one point the headwind was so strong that I realized I wasn’t running faster than I could walk, and then I got passed by a compact woman who wasn’t much taller than the boardwalk railing. So I started walking.

I’m not sure I can say I enjoyed running this day. Except until I rounded the corner, could see the finish line, and caught a glimpse of my time. I finished at 1:51:16, not only blowing my last time by 25:27. Woooot! That is some might fine improvement. A personal PR. I hope the same happens in my third half! Ha!

Julie's First Tri: Lake Meridian, WA

Ok, Dan you were right: I'm already thinking about the next race. Is it too early to say I am addicted? I am sitting here, anxiously waiting results of my race...

While I outwardly spoke out that my goal for my first triathlon (sprint at Lake Meridian, WA) was to finish the race. Quietly I knew this wasn't enough I wanted a good showing; its the competitor in me. So I was thrilled when things went smoothly...like not getting a flat tire and no digestive issues. Thanks for getting me prepared for this. Also a big thanks to my friends Schuyler and Tara for showing me the ropes and doing the race with me.

I was a little concerned about how I was going to perform after only an hour's nights rest. The night before a race I can never seem to sleep...we will need to cover this as a topic later on! Luckily the previous night I had slept well. Breakfast consisted of a pb&j, banana, and a Gatorade Prime. Everything stayed down (as opposed to the day of my first half marathon.)

I definitely was pretty intimidated when we arrived at the race and started to set up transition. People have some fancy bikes and some pretty techy gear. I didn't let it get to me thought, I mean my goal was to just finish, right?

This tri started with a deep water start, and with the temperature of the water at 74 degrees (warmer than the air) it was a pretty comfortable and calming pre-start. Of course once everyone started, I definitely felt the "washing machine" effect and at one point just stopped cause there was no where to go. One swimming for about 5 minutes I was able to find my own space and get in the groove. Reviewing the race, the swimming was actually my favorite leg! I think I definitely entered "the zone."

I was definitely worried last night about not being fully prepared for the bike. I had really only been on that particular bike twice! Also, I was doing this race without the proper equipment to change a tire. I was just hoping that I wouldn't have to stop racing if a tire went flat. Phew! Another thing I learned was to take the bike for a little spin after taking it out of the car. When I first jumped on the bike, my gears were not catching and I almost thought I was going to have to get off the bike. I think I should have just double checked everything before I put it on the rack! Another topic we will have to discuss in the future is rules of drafting and passing. While this triathlon was not super strict, for future races it would be nice to know to avoid penalty.

The run was definitely the worst leg. Although going in I was thinking that this would be my strong part, I was not prepared for the tightness and jelly feeling (how contradictory) that I was going to feel. The first mile was definitely the worst as it felt like I was running on new legs. As I continued to run I could feel my legs loosening up a little more which allowed me to increase my stride. I think in my continued training I want to practice more bike/run bricks to help tackle this feeling.

Overall, this was an awesome experience! The weather was ideal and French toast was served for athletes...uh, awesome! I will post my times when they are made available. Really stoked to see how I did...especially when I had no expectations for how fast I would be going in. Will keep you posted.

Race Week: Triathlon Gear

Its the final day before the race. I just started packing and organizing my gear. This is the last time I have a chance to pick up any new gear that I may need tomorrow.

Bike : Cannondale (I have no idea what model it is. My friend Schuyler, another Ironman, was not satisfied with me not knowing). I am pretty psyched to have this bike. I have officially been out swimming more than I have biked, so I still have a ton to learn about bikes. Just having it is awesome to me. Thanks Bree Sherry!

Dan: Rack your bike by the seat post on the bar. Make sure to alternate your bike from the person(s) next to you to allow you to easily get your bike off the rack. You want your handle bars to be alternating from people next to you. If you get there early enough, try and take the spot closest to the end so that you do not need to between the racks to get to your gear. I have a very high seat post so I always make sure to test my spot on the rack and make sure that I can take my bike off the rack and roll it under the bar. Make sure you pump up your tires the morning of the race. ( I pump them up the night before as well that way you can check them in the morning and to see you lost any air over night which may lead you to realize you have a small puncture in your tire. There will be bike mechanics on site the morning of the race so if you do not have a bike pump they will be able to do that for you.

Bike pump: Blackburn Airtower I just purchased this pump and have yet to use it. I will be testing it out later tonight and will be sure to pump up my tires one last time in the morning.

Helmet: Bell Venture After seeing what types of helmets are out there, I know this helmet is more of a casual recreational helmet. Maybe an upgrade in the future.

Water bottle - I bought a water bottle last week and didn't realize till now that it doesn't fit into the water cages. Der!

Dan: One water bottle should suffice for a sprint distance race. You may want to think about putting G2 in there as opposed to water if you feel you may need some additional calories during the race.

Wetsuit: Rented Xterra sleeveless You can read more coverage here.

Goggles: Aqua Sphere Kaiman I just purchased these goggles the other day. What an upgrade from my last pair! They look huge on my face though.

Clothes: I still haven't fully figured out what I am going to wear. I do not have a tri outfit. I was looking at some shorts the other day and haven't decided whether I will splurge or not (haven't seen any less than $55 at retail.) Maybe I could get by with these spandex shorts and a bra. I am going to check some more out today.

Dan: Who needs it? - Try and have as much of what you are going to wear throughout the race on before the race starts. It will make your transitions faster and keep you from struggling to put on clothes while your body is wet.

Socks: When I ran my first half marathon, I did purchase running socks. Hello comfort. That was a great purchase. While putting down $9 or so for a pair of socks seems crazy to me, it was worth it.

Dan: Put these on before the bike (might consider bringing a towel to wipe off feet before putting them on)

Sneakers: Nike Pegasus I have put many miles on these shoes and will need a new pair soon...but not today.

Nutrition: GU and Shotbloks I am not sure I will need these or not, but will pack just in case.

To add:

Towel
Spare bike tire
CO2 cartridge

Dan: Race belt - to affix race number to. Have to have your number on the front part of your body during the run. (some races make you wear your number on your bike during the bike so this is where a race belt come in handy. You can flip it to your back on the bike and turn it to the front for the run.

Have I forgotten anything??

Race Week: Food for thought?

It is Wednesday before the race, have you thought about what you are going to eat before the race? During? After? This can help you have a great race instead of just a race. Nutrition and rest are as important to a triathlete as training. You need to keep your body fueled throughout a race to ensure you have the energy to push yourself and finish with a smile on your face.

Never try something NEW leading up to a race. If this is your first, whatever you have been training with stick with that, you know it works and won't upset your stomach.

The night before I always try and eat a "Carb Load meal" and usually consists of carbs and protein so my choice is Chicken Parm with pasta and a side of bread and water. A day or two before the race I will try and drink water to hydrate myself. The night before a race I try and go to bed early so that I can get some rest (I am usually up at 4 for a race starting at 7) so I will try and be in bed by 10(ish). During the night your body is going to burn calories (may be anywhere from 500-800) and these will need to be replenished in the morning prior to the race.

The morning of a race I love a bagel with peanut butter (bagel will be about 250 calories and PB is about 180 calories per two tablespoons. I will usually have about three servings on my bagel. Once I get to the race I will usually drink a Gatorade Prime (Fruit Punch) or have a Honey Stinger Waffle (Vanilla flavor- my favorite). The Prime has 100 calories in it and the Honey Stinger has 180. Try not to eat too close to the race, if I am taking the Honey Stinger then I will eat that at least 30 minutes prior to the start, if the prime I will take that about 15 minutes prior.

A sprint distance race can range in time from sub one hour to two plus hours depending upon skill and distance. (Most sprints are about 19.35 miles (.25 swim, 16 mile bike, 3.1 run) but the bike can be shorter - 10-16 miles in length)

If you are closer to 60-75 minutes then you can effectively manage the race without taking any nutrition in if you eat your calories before the race. However, if you are taking longer than that you will want to consider taking in some form of calories during the race. (I weight @197 lbs. and will burn about 900 calories an hour on the bike and between 1000-1200 during an hour run. I usually try and replenish about 40% of those calories burned each hour on races longer than an Olympic distance. Good rule of thumb is two calories per pound of body weight.

I enjoy the Mixed Berry Carbo Pro 1200. I mix a few hundred calories with water in a bottle for most of my calories during a shorter distance race. If you need something during the run I would suggest (GU- flavor preference is on you, GU Chomps, Clif Bar Shot Blocks, PowerBar Energy Blasts, Honey Stinger Waffle (my personal favorite)(http://www.honeystinger.com/)

Race Day: Learn From My Mistakes....

Now for some race advice from Dan!

Brick Workouts
While training for your first race, do some brick workouts. I love the bike/run brick. The hardest thing to do is know how your legs are going to feel after getting off the bike. It is a different sensation if you aren't prepared for it. Good runners can see a drastic dropoff in performance if they are not prepared. Your legs will feel like jelly and your body will ask you "you want me to do what now?"

Open Water Swimming
Practice swimming in open water. Whether it be a lake swim or ocean swim, the feel is going to be different. Sighting will be more difficult and it will be good to acclimate yourself to the conditions before doing it on race day.

I bought a wetsuit last year and living in FL never really need it except for a few early season races and I didn't put my wetsuit on until the day of the race. My friend says to me you know you are going to be more buoyant in the water and some people say they get light headed. I acknowledged his point and walked into the water and floated for a few minutes. Came back in and the gun sounded a few minutes later. I swam about 100 meters into the swim and started to hyperventilate and began feeling dizzy. I had to stop and tread water for a few minutes to regain my bearings. For a few seconds I thought I was going to have to drop out of the race.

Goal Setting
Figure out your goals before the race. I always tell people the goal of your first race of each distance should be to FINISH. However long it takes, no matter what you go through (unless something unforseen happens) to cross that line. There is no better feeling than finishing a race! Don't set unrealistic goals, if you average 18 mph on the bike in training, don't tell yourself in the race you will do 20. Keep a log of your training so you know when and what you did. Don't be afraid to mix up your training to avoid monotony.

Know the Rules! Here are some basics....
a. your chip must be worn at all times
b. in a wave start make sure you start with your color coded wave or age group (sounds simple, but you'd be surprised)
c. keep the buoys to your left when swimming south to north and vice versa
d. You can use any swimming method you need to complete the swim (freestyle, backstroke, side stroke, doggie paddle)
e. you may rest on a lifeguard's surfboard but you may not advance your position while doing so
f. your swim time ends when you cross the mat, not when you get out of the water
g. you must wear a helmet AND HAVE IT STRAPPED before you leave T1 or you will be disqualified!
h. No outside music, no ipods, mp3's or radio device, the course will be open to traffic and safety is priority number 1!
i. ride on the right hand side of the road unless passing
j. you must stay 3 bike lengths behind the person in front of you (4 if you are racing WTC rules). If the official deems you are closer than that you will be penalized (drafting- 2 minutes)
k. if you are going to pass someone you must pass on the left and as a courtesy call "on you left" so the rider in front of you knows you are passing
l. you have 20 seconds to make your pass, otherwise you can be penalized for "blocking" (2 minute penalty)
m. your number on your bike must be visible from the left for the official to see
n. You must wear your race number during the run
o. your time officially stops when you cross the mat.
(there are other rules for different races, but thought I would cover the basics)

Get Organized
Get there early on your first race. I always like to get there early, make sure I get a good place on the bike rack (depending on the race- some races will number your place on the rack) lay out my essentials (shoes, socks, helmet, sunglasses etc) This will also give you time to go to the water and warm up, take your bike for a test ride or run to get the blood pumping. Most importantly, this will give you time to hit the porta potties as almost every triathlete experiences some form of "race jitters" and if you get there later, lines will be long. Coffee can help alleviate the this problem before you leave the house.

When a friend and I were doing Augusta 70.3 in 2009. It was a point to point swim and they had porta potties by T1. Well since everyone had to wait for the buses to take them to the start the lines were long at each stall. One gentleman came out and said this was has no toilet paper in it. So a guy in front of us turns around and reiterates that to the people behind. Nobody moves out of their respective spot in line. My friend turns to me and a few others in line and says, "I guess everyone just showed their cards".

Remember Your Goggles
Bring a spare pair of goggles. At a race this year, I was going to jump in the water quickly before the race started and a wave hit me and I lost my goggles in the ocean two minutes before the start of the race. I had to sprint back to transition and get my spare pair. Nothing like breathing heavy before the race starts.

Race Day Attire
Figure out what you are wearing for each leg of the race. If you are wearing a tri suit or tri shorts and top this is easy as you will wear that your whole race (unless you are doing a longer distance in which case you might want bicycle shorts for comfort). If you are putting bike shorts or a different top on in T1 - make sure to have a towel as putting on shorts or a shirt while wet can be disasterous. This will also help you if you are putting on socks and want to wipe off the sand or mud that can accumulate on your feet. Some races allow an individual to bring a small water bucket to wash their feet while in T1.

Race Your Own Race!
Your first race you are not racing against everyone else out there. You are racing against the course. Just like golfers cannot get caught up in what other golfers are doing on the course you cannot get caught up in what they are doing. Some may be better swimmers or more experienced bikers. Do not "spend your pennies" (thank you Craig Alexander for that) until you know you are close enough to the finish to do so.

Enjoy It!
Do not get so caught up in the race that you forget to enjoy it, appreciate the spectators (they are unlike any other and are great motivation) - I always acknowledge with a smile or wave. Try not to think of the pain you are in- there will be some along the way. Think of the food and drink across the line, always helps to know food awaits. Think of your medal and the fact that you are now a triathlete! ( and your life will now transition into eating, training and sleeping, HAHA)

10 minutes after the race, if you aren't dissecting your race, telling yourself you could have done better here or there I would be shocked! We all do it! Then you go home and sign up for race 2!

First Race, Last Place: Dan's First Triathlon

In the Spring of 2008, a friend and I were discussing sports and ways to stay competitive at an age where team sports have passed us by. We came upon the topic of triathlon and its degree of difficulty. Neither of us had ever competed in a triathlon and at the time I actually tried to avoid running long distances, I had never swam laps or for distance and I didn’t own a bike. Knowing my competitive nature he dared me to compete and finish a triathlon. We looked up a race and saw from the day we spoke there was 10 days until an Olympic distance triathlon (swim .9 mile, bike 24.7 miles and run 6.2 miles). He said he had a friend that owned a bike (little did I know it was touring bike and way too small for me, but I didn’t know any better). I signed up, telling him, “How hard can this be?” I swam twice before the race, rode the bike one time and ran three times.

I got to the race the morning of and noticed all of these people with these beautiful bikes and equipment. I pulled my red cruiser out of the car and walked to transition to rack it. I didn’t understand why people were pumping up their tires, filling up water bottles and riding and running BEFORE the race. It seemed silly to me to waste valuable energy before the race started. I didn’t understand the importance of hydration or fueling during the race or what lactic acid or threshold meant- I found out very quickly.

I walked to the beach for the start of the race and remember thinking, “wow, .9 mile is a far way to swim”. After the National anthem and a few of the first waves going off, it was M30-34. It was a beach start, the horn sounded and we were off. Now, if you have never competed in a triathlon it is hard to describe your first experience – the closest thing to describing it would be “a washing machine effect”. People are swimming over you, kicking you, pulling you and you may get anxiety or hyperventilate if you get caught up in what others are doing and don’t race your own race. I felt good and went out as fast as I could-I assure you that is not what you want unless you are a seasoned triathlete. Halfway through the swim I realized I need to pace myself or I was going to need to rest on one of the lifeguard’s surfboard. I kept going (or thrashing around as I am sure what it looked like) until I reached the final turn and relished the fact that I finally had the ocean current with me. I reached the beach, stood up, and wondered why my legs felt like cement bricks. I decided that I needed to walk to transition, take some water from the aid station and prepare for my bike ride.

I put on my helmet sleeveless shirt and a pair of shorts. I didn’t understand why everyone else was wearing spandex shorts or what I realize now were triathlon shorts. I hopped on the cruiser and away I went, feeling okay. It was a two loop course of 12.35 miles along scenic A1A and the beach. As I was riding what I thought was an okay speed (no idea how fast but probably 13 MPH) I realized everyone was passing me and the worst part was that they weren’t even pedaling, they were coasting by me. I kept thinking to myself how in the world are people passing me without pedaling? I realized now, there is a big difference between a 700 X 23 tire and a 26” inch wheel with tread. As a came to the turn of the halfway point, I remember thinking to myself, “I should just act like this was my second loop and get off this bike”, not wanting to cheat, I made the turn for the second loop with much trepidation. As I was riding for what seemed like eternity, (by myself because it seemed as though everyone had passed me, but I refused to think I was last) I noticed in the distance another rider about a mile ahead of me. I told myself that no matter how bad my legs hurt that I was going to try and catch that person. I pedaled hard, but ultimately could not catch them. I pulled into transition two, got off my bike and almost fell down. I made it to my rack, put the bike on the rack (which I wanted to throw in the ocean) and ran (who am I kidding), walked out to start my “run”. (After the race I was informed, as only close friends would, they were picking up the bike cones behind me)

The course was a two-loop run course, I kept telling myself, only 1.5 miles each way (twice). I had used too much energy on the bike that running was very difficult (this is where I learned about lactic acid). I told myself that I could run, to stop being a wimp, that it was all in my head, to keep me going. I finally resorted to the fact that I needed to walk/run. I started doing a 4/2 minute run/walk, which quickly turned into a 3/2, then 2/2 and finally came to a screeching halt when I was running power line poles along the route. I had passed one person on the run, but on the second loop was passed – one that I couldn’t overcome. I came across the line, my legs immediately seized up since I had not eaten and drank minimally throughout the race (except one cup of water after the swim, one swig of water on the bike and one cup at each 1.5 mile turn on the run). I couldn’t walk, I had to lay on the ground, did that ever feel good. My first race, I finished dead last, but I FINISHED and officially became a “triathlete”.

When I eventually made it back to my car, I said, “I am never doing that again”. That thought resonated with me for about 10 miles in the car until I turned to my wife and said, “I know I can do better next time”. She laughed at me and shook her head. Triathletes are a rare breed, you have to have a little bit of crazy mixed in with mental toughness and desire. So, four triathlon seasons ago that is how I became a triathlete – a route I would not recommend to others, but a sport I would recommend to all. The sport is an addiction, an obsession and a lifestyle. Once you have experienced the camaraderie, commitment and pageantry you will wonder how you lived without the sport and why it took you so long to get involved with it. Enjoy the road ahead, it will be difficult, it will test your toughness, but crossing a finish line and knowing you are now part of an elite community is an experience that will live with you forever.