Getting Back At It

"Cause I am in a race and I'm doing fine...Thank you!"

Placebo - One of a Kind

Maybe I should just stick with Sprint Distance Triathlons! Just kidding......... All the glory is in the longer races.....ha ha!

This past weekend I competed in the Millheim Sprint Triathlon. The distances of the race were a 300 yard swim, 15 mile bike and 3.1 mile run. Millheim is a very town in Central PA, smack in the middle of Amish country.

The set-up for this race was very low key compared to the higher profile races most of us do the rest of the year. It was an outdoor pool swim where you did 2 lengths in each lane and at the same time no flip turns were allowed. You finished the 300 yards at the steps leading out of the pool and were able to run directly out of the pool. About 60 yards, ran across a timing mat on your way to transition....a long way to transition. It had to be close to 150-200 yards to the bike. You biked out the other end of transition but did not cross a timing mat to head out on the bike. The next time you crossed that timing mat was heading out on the run, so you had to run 200 yards back towards the pool to get the start of your run time. So when you look at a bike split from this race, it will include both your transition times (which I kept on my watch). 

Official Race Report

Swim - 300 yards - 4:27 - 14seconds to timing mat (4:41 listed in results)

I was seeded 12th for the swim start. I went in with one maybe two goals for the swim. First goal was to break 4:30 and not be caught by anyone. The swim was done in time trial fashion on 20 second intervals. Now I will say it was weird to touch the wall and try push off into the lane next to you but in all in was success start to the race.

Transition - 2:04 (including close to 200 yard run to transition)

Bike - 15 miles - rolling to flat with 2 decent climbs 40:38 (22.15mph)

Looking at profile of the course (seeing the 2 climbs were in the last 4-5 miles) the plan was just to hammer the early portions of the bike course that ran along a creek. It was a very scenic course along the creek and through the area farms. I felt very strong and caught the swimmers who started in front of me pretty quickly, except one, the winner. With the set up of basically a time trial swim into the bike, I probably would not have anyone catching me so I just kept hammering. Coming into the transition I knew there was still one person out there but how far ahead and what swim seed he was so how much time did I really need to make up!

Transition - 1:11

Run - 20:50 - 6:43 per mile

The run was all on feel as there was no mile markers for splits. The legs felt good but mentally it was tough not knowing where the leader was as I did not see anyone till over a mile into the run. Seeing the leader heading back in at that point quickly made me realize 2nd place was the only option but at least it let me know I was still on the race course! Overall it was a solid run and I felt fresh given the heavy training that week!

Overall - 1:09:23 - 2nd Overall/1st Age Group 

A solid start back into racing after Eagleman. Now the plan is to compete in 3-4 more Sprint Distance races over the next 6-7 weeks. I still plan to finish the season with a longer race in September I am debating several 70.3 distance race and the craziness of a full Ironman. I also have my annual summer training week in the Poconos in 3 weeks during family vacation.This year's house will be amazing as it has a pool and hot tub!I still have some work to do and this week plan to add some resistance training back into the mix!

Now the question is which race next.......

This Saturday

Bald Bear Sprint - 1/4 mile swim/ 16.2 mile bike/ 2.3 mile run

Or wait two weeks

Happy Valley Sprint - 750 meter swim/ 11 mile bike/ 3.1 mile run

Decisions, decisions, decisions.........

Post race picture with my cool new beer mug! 

Thanks to Wattie Ink, Power Bar, Ism Saddles, Speedfil, Herbalife, Blue Seventy, Rudy Project, Spider Tech  for the great sore and helping me to recover quickly and follow up the race with a 61 mile bike ride! Training continues.......

Rock The W!

Time To Get Racing Again

"I can't believe that we would lie in graves
  wondering if we had spent our living days well
  I can't believe that we would lie in graves
  wondering what we might of been"

Lie In Our Graves - DMB

Now what??

One thing I have learned, from coaching my athletes, is not everything is going to go the way you want in racing & being able to adjust goals & be realistic about them is the key to handling a not so good race!

After taking 4-5 days to ease back into normal training, I realized it was time to get back to racing & set goals for the remainder of the 2014 race season. But what goals? What races? Here are some ideas I have been thinking for my the remainder of the 2014 race season:

1. Ultimately, the goal is to get back to Kona! Thinking about it a bit more since Eagleman, maybe I need one more year of training under my belt before making realistic shot at Kona. In reality, I am only beginning my 3rd year of returning to triathlons after a 15 year break. In my previous triathlon career, it took me 4 years to qualify for Kona and that was when I had a 5 year plan to qualify.
2. Race a bunch of sprint and Olympic distance races from now till the end of August. The goal would be 4-5 races in that time. 
3. Finish the season with a 70.3 in September or.............
4. Craziest idea -  Complete a late season full Ironman to potentially qualify for Kona in 2015. If I choose this option, I better get cracking on the training. (I truly am insane!) Can one get ready for an Ironman in 3 months?                    

Here is a list of races that I am looking at for the remainder of the year (not planning on racing them all - that would be crazy and expensive!):

1. June 21st - Millheim Sprint Triathlon (300yd/15 mile/3.1 mile)
2. June 28th - Bald Bear Triathlon (.25 mile/16.2 mile/2.3 mile)
3. July 6th - Happy Valley Triathlon (750m/12 mile/3.1 mile) - finished 10th in 2013
4. July 20th - Anthracite Triathlon (1.5k/40k/10k) 
5. August 2nd - Brigantine Island Sprint Triathlon (.25 mile/11 mile/4 mile) - finished 5th in 2013
6. August 16th - Lewisburg Sprint Triathlon (300yd/15 mile/3.25 mile)
7. August 24th - Keystone Sprint Triathlon (.5 mile/18.2 mile/3.2 mile) - finished 2nd in 2013
8. September 6th - Quakerman Olympic + Triathlon (1000m/39mile/6.2 mile) - finished 1st in 2013
9. September 14th - Rev 3 Pocono Olympic or 70.3 
10. September 20th - Ironman Maryland (2.4 mile/112 mile/26.2 mile) - if crazy enough

Racing kicks off this weekend with the Millheim Sprint Triathlon & right now, Brigantine & Keystone are definite! The rest of the schedule is up in the air. The ones in red look enticing to me but the rest, who knows. My goal is to get 5-6 races between now and a longer race to end the season. Maybe I should let you, the readers, choose the schedule (OK - Maybe the few people who do read this!!!).

Regardless of my goal for the remainder of the year, one thing remains the same.......Raising money for Miles for Melanoma!

Please check out my story at this link: Miles For Melanoma - Marty Owens

Time to get back to Rocking the W!

Highway To Hell (Eagleman Race Report)

  



Eagleman 70.3 Race Report - My first race in the 45-49 Age Group



Going into the race, I had some high expectations, but I always have lofty goals for myself. Workouts pointed in the direction that I was in great shape, maybe the best in years but as we all know in races of this length, anything can happen once you are out there & this was one of those days. There is no way other way to put it or no excuses to be made. Slow swim, solid bike and slow run don't make for great race results.  Now, compared to last year, I did finish (mechanical issue in 2013) so I have 1 victory from Sunday!



The day started off with the announcement that this was going to be a non-wetsuit swim as the water temps had risen to 76.5. Then another announcement was made...."All males must wear a top for the swim". Never heard of that rule? We even asked a few officials & they confirmed the announcement. I could tell as I swam to start line that was basically going to be swimming with a drag suit. Oh if I had only purchased the swim skin instead of the wetsuit!! Damn! Oh...to make things even more confusing, after they closed transition they made an announcement contrary to the original & said guys don't need shirts... WTF?!?!?!?! Transition area was closed 45 minutes ago. How do I put my singlet back in transition? In hindsight, I should have unzipped the top, rolled it down and tucked it in my shorts....Oops!



Swim - Once in the water, other than buoyancy, you could tell instantly that a wetsuit was not really needed. The first few buoys were smooth & you could feel a slight current pushing you from left to right. Then all of sudden a chop picked up for a bit till you hit the first turn. It felt like I was taking two strokes just to move one. I felt strong for the swim but just knew it was slow in the water. Was it the shirt catching water? Was it the current? Was it trying to swim through 7-8 people walking around the final turn? No lie, water was low enough for people to walk around a buoy and they were literally blocking the the turn. Regardless, swimming is not my strength but I was hoping for a better swim. Counting the run up to the timing mat.......37:21 or basically and eternity! T1 - 1:55  



Bike - Eagleman Bike Info - Strava

I feel very good about the bike & how it went. Once the information was downloaded, my  Garmin showed 2:26:03 (23mph) from the line we were able to mount the bike to dismounting bike. The official time is 2:27 but that includes running across timing mat to the line where you can officially get on bike & where you had to dismount bike. In hindsight, I probably rode a little too conservative on the bike as I knew the run was going to be hot as hell! I was probably one gear below where I should have been for the headwind and tailwind sections. Getting into T2 though, I felt good & the legs did not feel beat up after that bike. T2 - 1:40



Run - Running out of transition I felt good & in my head I had already scaled back my goal time given the heat & the fact there will be no shade out on the course. I knew that every aid station would be critical! At my earliest chance, I made sure to grab some sponges & kept them tucked in my top for the remainder of the run. I took on water at every station & was sure to soak the sponges with ice & water at every chance. But that sun just kept baking me in the baron conditions of the course. I hit the half way point averaging 7:23 per mile & then the death march home started. Now I will say I kept running and never once had to walk but to some it may have looked like I was walking! My official run time was 1:40:27. 



Overall my time was 4:49:13. It was not my slowest 70.3 (something to be happy about) but I knew I was in shape for 10-15 minutes faster. I have taken the past few days to think about the race & start to think about the future. I will need to take a closer look at my nutrition on the bike. I felt hydrated & strong but maybe I did not have enough in me & that is why the 2nd half of the run went so bad. I know I need to get back in the weight room to make the bike even stronger. Probably the biggest focus will be to focus a lot on speed in my swim!



Yeah, I wanted better but there are many more races ahead to achieve my ultimate goal of reaching Kona once again! Maybe I need one more year of training in my return to triathlons & then I can think more realistically about Kona in 2015. Maybe get another 70.3 in this summer or think about a late season Ironman (ie. Maryland) with idea of qualifying for Kona there & then have a year to focus on Hawaii. 



But all was not lost....after the race, I had the pleasure to catch up with some Wattie Ink teammates for the best recovery beverage known to man......BEER! This was my first race as a member of Wattie Ink. The cheers, thumbs up & high fives from teammates kept me going while on that "Highway to Hell" of a run course. Having teammates like this makes it very hard to dwell on a not so perfect race.  Great to meet Denise, Jon, Owen, Bill & Bill! I can't wait to meet more teammates!



Rock the W!



Thank you Wattie for the cool kit! Thank you Power Bar & Speedifil for keeping me hydrated & energized! Thank you ISM Seat for keeping my ass comfortable for those hot 56 miles!



Bigger & better to still to come in 2014!



Need to race soon!

Guess Who's Back?!?!?!?! (Race Week)

 



Guess who's back?!?!?!?



And no it is not Marshall Mathers and I am sure you have not all been lost without me......



Also not sure if this good for all but I am back and ready to keep everything real for all multi-sport athletes! (In a humorous non-offensive manner...of course)



Why the break from blogging, you might ask????



Well, I'll answer that for you......



hmmmmmmmm??????



I really have no good reason for the hiatus for the past 4 months. It is not like I have not had things to write about since my last post (Feb 2):

• my preparations for Eagleman (and they have been going great!) but you would probably find that boring to read week in, week out
• getting hooked up with Wattie Ink Elite Team (a lot of cool teammates, great sponsors - links to the right of post!!! Getting all links posted soon)
• silly things that multi-sport athletes do, which includes myself as I am among the guilty when I point out some of these things (I am not immune to my own wrath!)
• dopers and how much they piss me off! (this is always my go to soapbox topic)
• the shadiness of the USATF and how it is ruining track & field in America! (becoming my new soapbox topic)
• the cross-country/track &field teams I coach here at Susquehanna University
• beer, ice cream, coffee, bad eating habits, (my favorites!!)
• disproved fads like "gluten-free" and five fingered shoes (oh yeah, in case wondering, I was right about these from the beginning! but NOOO!!! nobody ever listens to me!!!!!)
• another year of racing raising money for Melanoma Research (link to my homepage to the right of post!) 

I guess, now that I am back, I will have to return to all of these topics...one at a time of course! That would be the longest post ever if I attempted to hit all these now. A post long enough that I am sure I would have full blown carpal tunnel syndrome when done typing it.



I guess for now I will just say how pumped I am for Ironman Eagleman 70.3 this coming Sunday. Even though I have trained a little less than the past few years (trust  me, not undertrained), I feel as if I am in my best racing shape since I returned to triathlons 3 years ago. I realized as I get older, I truly needed to focus more on the quality than the quantity! This is another topic I could go on for days as I am still amazed by the amount of training some people post online and the results they get when they race (they don't match). I guess this is too much of the coach in meet coming out as I always stress the quality versus quantity to my own athletes.



Of course, I go into this Sunday with big goals...Kona Qualifier! Why else would I choose this race? Go big or go home....Right? But I think you would be hard pressed to find someone who is there to race and race it all out, who is not there for the same reason so I will have my work cut out for me. Obviously, to get the Kona Slot or even a 70.3 WC slot (which I will take if Kona doesn't happen), I am aiming for a podium finish!



Most importantly, I am excited to finally opening up my 2014 race season! This will be my first race in my new age group as I age up to the 45-49 age group. Yes I know, I am getting old! But at least now I am the young guy in the group! Following teammates and friends on Facebook & Twitter has made me very anxious to get out there and race. At times, I think people were beginning to believe I just trained so I can eat the crap I always do! I am also looking forward to wearing the cool kit below and meeting some of my teammates at the race!



Kona or Bust! (At least I will give it my all to get there!)



Rock the W!