September 25, 2011 Ironman 70.3 Augusta

I completed the Ironman 70.3 Augusta. The swim was surprisingly fast since I had trouble starting. I don't know what the issue was but I'm assuming it was the cold water. But, I couldn't get my breathing going in the first 50-100 yards. I had to turn over on to my back several times. Once I got going though, I was fine and swam faster than last year. I had dinner the night before with Dawn and Jon Cochran at one of my favorite places in Augusta called Rhineharts in Augusta. Betsy and I loved this place when she lived in Aiken in the '90s. It hasn't changed. Back to the room, lots of prep and early to sleep.

I picked Jon up at his hotel which was just down the road and off we went to transition. I forgot my waterbottles and had to head back to the car to get them after setting up my transition area. I took a picture of Jon along the way. Yeah, he's ready!

Got my water bottles situated and could not find Jon. So, I got on the bus for transition. The bus leaves and before traveling 100 yards guess who I see walking; yes, Jon. We did meet up at the swim start thanks to his watchful eye. I lost him several times. I think I was just so absorbed in the moment that I was scattered brained.

Augusta starts in waves based on age and gender. First the challenged participants, the elites, and those over 55. Then, the men in age groups from youngest to oldest followed by women youngest to oldest. Thus, I started just before the women since I'm in the 50-54 age group. A few miles into the ride, I saw Jon and started getting passed by women. In fact, a pack of women caught up to me and for awhile it was plain NUTS. Forget not drafting, it was like riding in a 4 bike wide pace line. One guy in front of me came out of the saddle, stopped peddling on flat road and may have hit his brakes. I had to hit my brakes hard. Some woman behind me yelled "you guys are dangerous." I can say it scared the living crap out of me. I was sure I was about to be hit from behind and all hell was about to break loose. But, it didn't.

The pack finally thinned and all began to flow like normal. I saw Sophia Lai along the way. She passed me while I was messing with a powerbar wrapper and "asked if I was alright". I said "yes, just messing with this damn wrapper." I passed her in a bit and continued on the ride. All good. Got on the run and started working on some new chews I was trying and their damn wrapper was proving to be difficult too. So, I started walking while I dealt  with it and guess what. Sophia comes up from behind me and says "Bob, are you alright?". I said "yes, dealing with another damn wrapper. If you see me slowed, I'm eating!". Part of my game plan, was to test my nutrition plan for my full Ironman in November, Ironman Cozumel. Thus, the focus on food. Lots of lessons learned. Forget those coke filled chew things. Power bars and sports beans need to be placed in convenient packaging.

I ate much more than I have in races in the past based on a formula that indicates I need to consume at least 200 calories per hour. I never ran out of energy, so my faith in the formula is good. I shaved off 15 minutes from last year and was faster in everything except T1 compared to last year. So, I'm quite pleased especially since I really was trying to treat it as a practice for Ironman distance and thus holding back.

Results

September 25, 2011: Augusta, GA Ironman 70.3 Augusta Time: 6:10:30
	Swim	Distance: 1.2 Miles Time: 32:33
	Transition	Time: 5:56
	Cycle	Distance: 56 Miles Time: 2:55:18 Rate: 19.17
	Transition	Time: 5:01
	Run	Distance: 13.1 Miles Time: 2:31:42 Pace: 11:34
	Weather	Overcast Temperature-73° Humidity-100%

On the way to transition

Transition

My bike ready to spend the night

The Run Out Line

The Swim course

The Swim Finish Line

Heading home with my medal

But, First off to Carrabas

To Eat

And, ate most of it

And ordered the most important part

Which was....

August 13, 2011: Mountain Lakes Tri

Third time at Mountain Lakes. Faster than last year by 3 minutes and 5 minutes faster than the first time in 2009. A nice progression that I can't complain about.

• Mountain Lakes Triathlon information
• Race results

August 13, 2011: Guntersville, AL Mountain Lakes Triathlon Time: 1:31:51
boo	Swim	Distance: 600 Yards Time: 14:25
	Transition	Time: 2:43
	Cycle	Distance: 16.2 Miles Time: 46:49 Rate: 20.76
	Transition	Time: 1:30
	Run	Distance: 3 Miles Time: 26:24 Pace: 8:48
	Weather	Clear Temperature-75° Humidity-83%

July 10, 2011: Chattanooga Waterfront Tri

This was my first participation in the Chattanooga Waterfront Triathlon. I'm in Ironman training for Cozumel Ironman on November 2?. So, I had workouts scheduled for Friday and Saturday which I completed. I ran 7 miles when when arrived, 10:00 pm. Then, on Saturday, the day before the race, I rode  40 miles including climbing up past Ruby Falls. If you have been there you know that is a good climb. I ran 5 miles after the ride. All good so far. Betsy and John came along and that was awesome. I met them at the aquarium which we love. We met the Vulcan Tri group for dinner. We were late and we learned that the Vulcan Tri group are quite punctual. It felt awkward at first as the table was full, but they added spots and we joined the big table.

Up early and prepped for the race. The swim went great as did the ride. My bento box did come loose and I had to stop and resolve that. I have since added longer strips of velco, but it really doesn't work well on the tri bike. Now to the run. All I can say, is it is the slowest 10K I have ever run by a long shot. I died in the second half. It was really hot and I simply pooped out. But, all-in-all, I had a good experience and look forward to doing better next year.

• Chattanoogo Waterfront Triathlon information
• Race results

July 10, 2011: Chattonooga, TN Waterfront Triathlon Time: 3:24:36
	Swim	Distance: 1.5K, .93 miles Time: 33:27
	Transition	Time: 4:18
	Cycle	Distance: 42K, 26.1 Miles Time: 1:26:57 Rate: 18.01
	Transition	Time: 2:46
	Run	Distance: 10K, 6.2 Miles Time: 1:17:09 Pace: 12:26
	Weather	Mostly cloudy Temperature-76° Humidity-91% Heat index of 92 when I finished

May 14, 2011: The 6th Annual Zoo Run

John and I ran the Zoo Run again. I was slower than usual, but I did ride and run the evening before. So, not a bad run really. I went out for 32 mile ride after, but my rear derailer cable broke at 26 miles. I called Betsy for help. 

May 14, 2011: Birmingham, AL Zoo Run, 5K
	Distance:	3.1 Miles
	Time:	26:56
	Heart Rate:	Not Recorded
	Pace:	8:45
	Weather:	Overcast Temperature-61° Humidity-90%

April 16, 2011: Ellis Porch Statue 2 Statue Race Report

Another beautiful day for a run. I ran 2 minutes faster than last year. I Keith, John, Prince, Mark, Vanessa, Dan, and many more running friends. It was a good time.

April 16, 2011: Birmingham, AL Ellis Porch Statue 2 Statue, 15K
	Distance:	9.3 (9.41 on my Garmin) Miles
	Time:	1:21:36
	Heart Rate:	161
	Pace:	8:40
	Weather:	Clear Temperature-54° Humidity-53%

The Route:

April 2, 2011: Cooper River Bridge Run Race Report

In the midst of a whirlwind tour of Washington DC (for work), I found time to fly down to Charleston to arrive near midnight on Folly Beach for the 6:00 am departure to the race start. I got to start in the corral behind the seeded runners. That made for a less congested start with fewer people slowing in front of me. The weather and conditions were perfect. Rueben Studdard, from Birmingham and past American Idol winner, sang the National Anthem. He sounded great. Heba and Ed Salama and other Biggest Loser reality stars spoke on the starting over hang and participated in the race.

I'm very pleased with my results and the race was awesome. I ran 10 miles on Folly Beach the next day too. We went to Bowen's Island Restaurant for oysters and beer the next day, Sunday. We didn't know if it would be open. There was an event underway benefitting the AFFA. I even met an ex F-111 pilot. We had a good time and met several very nice people. The band, 2 people, who's name I wish I could remember were totally awesome. The female singer had a voice that was simply beautiful and the both played multiple instruments, some at the same time.

Then, back to Washington DC for more work.

April 2, 2011: Charleston, SC Cooper River Bridge Run, 10K
	Distance:	6.2 Miles
	Time:	50:20
	Heart Rate:	170
	Pace:	8:03
	Weather:	Clear Temperature-54° Humidity-72%
	Route Results

2010 Sam Lapidus and 2011 Mercedes Marathon

I ran the Mercedes Marathon on February 13, 2100. I ran the whole thing, but really slowed in the last 8-9 miles. I'm OK with my overall time, but I should have been running a 9:44 pace. I really, really, really, really need to learn to run my goal pace from the beginning. Although, I ran with the 4:15 pacers from about mile 5 - 13. They seemed to stop for a break at the 13 mile water stop. I tried to slow and wait, but they never came until about mile 23 when they passed me. Had I realized my watch was wrong, maybe I would have joined them. The watch!... I thought I finished in 4:14:37 per my watch. I pondered and pondered how could the official time and my watch differ so much. And, after a few days it dawned on me. My watch was on auto pause and I stopped to pee several times and walked a few of the latter water stops! Next race, turn off auto pause.

February 13, 2011: Birmingham, AL 10th Annual Mercedes Marathon
	Distance	Time	Pace	Leg Distance	Leg Time	Leg Pace
	6.2	56:28	9:06	6.2	56:28	9:06
	9.3	1:24:35	9:05	3.1	28:07	9:04
	15.5	2:20:09	9:02	6.2	55:34	8:57
	18.6	2:50:34	9:10	3.1	30:25	9:48
	26.2	4:19:06	9:53	7.6	1:28:32	11:38

I failed to post my race results from the 2010 Montclair Run, Sam Lapidus Run as it is now called. I had a good run and for the second time in recent history passed a young woman vomiting just before the finish line of a 10K.

November 25, 2010: Birmingham, AL 34th Annual Montclair Run, Sam Lapidus Run
	Distance:	6.2 Miles
	Time:	52:26
	Heart Rate:	161
	Pace:	8:27
	Weather:	Overcast Temperature-64° Humidity-75%
	Route Results