Race Report: Chattanooga Waterfront Triathlon (Opps, Duathlon) - Olympic Distance

Another adventure to be had. And, I was faster than previous years  in every comparable event (read on to understand "every comparable event").  Before even arriving at the race, I got the following in an email:

Hopefully by now, you are aware of the interesting week we have had preparing for this weekend’s race.  The weather has posed some challenges with recent rains and flooding resulting in a change in the race format. Our swim start and swim exit have been under water all week and water outflow in the Tennessee River has been as high as 300% more than normal, making the environment unsafe for swimmers, kayakers or any water activity.
So, in the spirit of our founders Caulder and Betsy Willingham, we have put on our rain boots and come up with a plan. We will have a duathlon this year [run/bike/run] that will provide each of you the challenge, excitement and quality you expect from Team Magic and Chattanooga Track Club races.

And, sure enough, there sure looked like lots of high, fast moving water upon inspection:

You can see the landing and the exit we usually use is under water.

But, the transition area was set up when we arrived and I talked to my coach about how to approach a duathlon since I have never done one. I was especially concerned about running 2 miles where I normally swim. Answer: take the 1st mile easy (9:29) and run strong for the second (8:38). The recommendations for the next 2 events I assume were as they would be if I had started with a swim. So, the start was launched and executed the first 2 miles and the bike as planned.

Into T1 and I have to pee. So, into the porta-potty and yet, I still have a pretty good transition time. I didn't have any other issues and I got out to a good start on the bike.

The bike was a bit hectic at the beginning. People were bunching up and many were riding to the left while not passing. I had to ask several riders to move to the right so I could pass. I had the usual get passed on the climbs and pass on the descents experience. There was some road construction and several parts of the ride that had some really rough road surface. The surface was prepped for paving, but was still grooved and very rough. On the second half, I was approaching a forced lane change from the left to right lane. The edge of the left lane met the right on a raised edge and looked dangerous to me since this was on a good descent too. So, I slowed down before crossing the bump. Just as I got to the right side of where I should be, I hear a woman yelling something from behind. The next thing I know she blows by me on my right. We exchanged unpleasantries. I passed her and that was that. I can't say who was at fault, but I sure didn't see her coming up behind me as I obeyed the forced lane change.

T2 went equally well as T1 without the pee break. I have changed my laces in my running shoe to the type that are elastic and do not require tying. These are the bomb! My goal was start slow for the first 2, stronger for the middle and negative splits for the last 2. I did not pull it off. The first 3 went as planned, but I faded. Here are the mile split paces:

1. 10:03
2. 10:10
3. 9:55
4. 10:17
5. 10:33
6. 11:20

Results

All results

July 14, 2013: Chattanooga Waterfront Triathlon Olympic (Swim cancelled, Duathlon) Time: 2:51:17
	Run	Distance: 2 Miles Time: 18:08
	Transition	Time: 2:48 (with potty break)
	Cycle	Distance: 26.1 Miles Time: 1:24:59 Rate: 18.4
	Transition	Time: 2:12
	Run	Distance: 6.2 Miles Time: 1:03:12 Pace: 10:22
	Weather	Mostly Cloudy Temperature: 73.0° Humidity: 90%

History

Year	Time	Swim	T1	Bike	T2	Run
2011	3:24:36	33:27	4:18	1:26:57	2:46	1:17:09
2012	3:19:35	32:47	4:03	1:29:36	3:40	1:09:31
2013	2:51:17	18:08*	2:48*	1:24:59	2:12	1:03:12

Fastest component in red.
* Can't compare to previous years as the swim was cancelled and replaced with a 2 mile run.

Pictures

Transition is ready

Approaching the finish line

My favorite fan

Race Report: 2013 Peavine Falls Fun: Not Just a Run: Another Adventure

I contemplated naming this post Just a Run. I was motivated by my egocentric need to assert that as a triathlete I was lowering myself to completing a fun without swimming and cycling first. Clearly, I would be competing with inferior, single-focused athletes. Let's ignore that many, if not most will finish in front of me. Surely, they would do far worse if they had to swim and cycle first. But, such silly, self-talk has no business being on public display. Further, is not a true reflection of my nature. But, it was fun contemplating none the less.

I did complete the Peavine Falls Fun of July 4, 2013 and it was another adventure. This is my fourth time to run it and the first time in the rain. The rain added to the adventure. So, did the white shorts that looked like Fruit-of-the-Loom underwear on an older, tall man that anyone that runs with Al DiMicco on Sunday can likely correctly name with a good guess. This fellow should really get some new running shorts. I saw and chatted with a few friends including Vanessa Stroud who just completed Western States™ 100-Mile Endurance Run, a hundred miles! I knew 2 runners in it and there were 5 from Birmingham. Our ultrarunning community is growing here in Birmingham. I am not joining their numbers.

Back to the race. Today was my slowest of the four that I have run. In fact, I have gotten slower each year, much to my chagrin. But, I felt good and with Chattanooga Olympic Triathlon coming up next week, my participation was nearly spur of the moment, and I am thinking of it as a training run. But, I was mentally pushing myself like I would in any race. I reckon at my age, I did fine. I took the climb (see Elevation Chart below) slow and steady paying attention to my RPE (perceived exertion rate) to hold it steady throughout the race. Effectively take the climb slow and pushing the pace on the decline. My splits as reported by via Garmin Connect and my Garmin 910XT suggest I actually kept my pace pretty steady. It sure didn't feel that way.

The Details

Results

July 4, 2013: Birmingham, AL Oak Mountain State Park, 8.2 Miles Peavine Falls Run
	Distance:	8.2 Miles
	Time:	1:22:04
	Heart Rate:	158
	Pace:	10:00
	Weather:	Light Rain Temperature-72° Humidity-94%

History

Year	Time	Pace
2007	1:08:32	8:21
2008	1:09:29	8:25
2012	1:18:42	9:36
2013	1:22:04	10:00

Pictures

Overcast and Wet

Dressed and Ready (I look too old for my liking)

Most Patriotically Dressed Runner

Been There, Done That, Got the T-Shirt!

Official Race Pictures

Saw the Camera

Thought picture taking was done

Buster Britton Memorial Triathlon: A New Sprint PR

This is the event where my triathlon experience begin in 2009. And, here I am 4 years later Getting my fastest time at this event. Yeppee!

The Swim

Garmin Details

I jumped in the water and my googles started leaking, AGAIN. This time, I just ignored it and pushed on. They seem to seal after leaking briefly. After 100 yards or so, I had habituated to the water slosh on my eye and it didn't bother me anymore. The Garmin 910XT says I swam 492 yards instead of 400. I did take the long stretch too wide, but I wouldn't have expected that much additional distance.

Transition 1 (T1)

I came out of the swim feeling strong and immediately passed several people on the way to my bike. This was the first race where I intentionally didn't put socks on for the ride. This may have been my fastest ever T1 too. Feet in shoes, glasses on, helmut on, snap the clasp, and grab bike and run. John Hanna, my coach, had suggested that I run the bike right on past the mount line up the little hill at the start and mount at the intersection where the slope was downhill. He was right. I passed 5 people right there that I never saw again.

The Bike

Garmin Details

I love riding the route from the picnic area at Oak Mountain State Park to the "Fishing Lake" (see the Garmin results link for map, above). Good long rolling hills with long climbs and long descents. I played my usual cat and mouse with several riders where I pass them going downhill and they pass me going up hill. But, in general, I think I passed more riders than riders that passed me. The ride felt good from beginning to end.

T2

I put on socks that I heard another participant call "wicking" socks. They are very thin and extremely easy to put on. Shoes on and tied (next improvement needs to be an easy to secure string system), visor, downed a big gulp of water, and grabbed the gatorade energy gels John, my son, had given me the day before. Off to the run.

The Run

Garmin Details

John had also coached me to take it easy for the first part and kick it in for the later bits. Well, I did. Split paces (Garmin measured the distance as 2.89 miles):

1. 9:51
2. 9:20
3. 9:02

Like the bike, the run simply felt good and I felt strong the entire way. I saw my buddy Ken Harlass near the turn around. He volunteers at a lot of events and has such an encouraging, motivating aura as you get near him. Off to the finish line, several of my fellow Vulcan Triathletes club members were along the chute yelling encouragement. Behind me in the chute, there was another runner clearly trying to pass me. I yelled to my mates, "he is not passing me!" And, he didn't!

Results

June 8, 2013: Buster Britton Memorial Triathlon, Birmingham, AL | Sprint Time: 1:24:30  PR Age Group Place: 6 of 16
	Swim	Distance: 400 yds Time: 9:52
	Transition	Time: 2:23
	Cycle	Distance: 13 Miles Time: 43:02 Rate: 18.1
	Transition	Time: 2:04
	Run	Distance: 3 Miles Time: 27:12 Pace: 9:04
	Weather	Ha Temperature: 71.6° Humidity: 83%

History

Year	Time	Swim	T1	Bike	T2	Run
2009	1:25:43	11:07	4:13	42:36	2:11	25:38
2010	1:32:10	11:53	3:10	43:48	2:10	31:11
2012	1:27:09	10:02	2:31	42:23	3:13	29:02
2013	1:24:30	9:52	2:23	43:02	2:04	27:12

Fastest component in red.

Me after the event with Vulcan Triathletes:

Lake Guntersville Olympic Triathlon: I Shivered, but I Didn't Drown, Crash, or Walk

I completed the Lake Guntersville Olympic Triathlon on May 4th, 2013. The day began with a 4:10 am departure from my house. 42° and pouring rain, there is fun ahead!

So, after picking up my packet and setting up my transition area, I stood around in my wetsuit with the other competitors and we shivered a lot. When it was near to time for the swim, about 50 triathletes were in the water. The swim starter announced over his bull horn that they would need to get out of the water in 3 minutes. The crowd declared, in unison, "What!". He said, "OK, you can stay there until your wave starts. Yes, the water was cold, but warmer than the air.

The swim was surprisingly fast since I had trouble starting, 8 minutes faster than last year, SURPRISE. My goggles leaked immediately. Note to self, tighter next time. In fact, when will I learn to get in the water and do a few strokes before the start! But, I got past it. Then, my swim cap started to come off. Tread water and fix that. Then, I got my rhythm and all was fine. Out of the water and into a super slow transition. I put on tights, bike show covers, compression shirt, jacket, and gloves. Off I went.

The ride was uneventful and felt smooth. The run seemed smooth as well and, in fact, I think it was longer than 6.2. My Garmin 910XT apparently only measured the distance in the water. I do NOT believe I ran 13 minute miles. But, I didn't walk. I had a fun exchange with a volunteer at the intersection to which we entered, turned left, turned around, passed, turned around, passed, turned around, and then exited. After returning from the first left and heading up hill, a volunteer said turn around at the cone at the top of the hill. Wanting to think positive (you know like thinking of a beach when you are cold), I said "the cone is at the bottom of the hill, right?" It was, but only after climbing, descending  and climbing and descending again. Yes, 2 hills and return from the bottom of the second.

I keep thinking that if I hang in there long enough that I am bound to become of one of the few in my age group and find a podium. But, judging by the examples of old fellows at this race, they are not fewer, but they are tougher. Maybe, when I'm 80.

Over the last 8 months, I seemed to have been plagued with injuries and illness (broken toe, minor tears in my the medial meniscus on both knees, and shingles). So, I was slow, but steady and pain free. Now, to start cranking it up.

Event Pictures (Thanks to Greg Gelmis and We Run Huntsville): Set 1 and Set 2

Results

May 4, 2013: Lake Guntersville State Park, AL Olympic Triathlon Time: 3:44:43
Nice Medal!	Swim	Distance: 1500 yds Time: 38:29 I measured 1696 yds 2012: 46:32
	Transition	Time: 7:42 2012: 3:15
	Cycle	Distance: 24 Miles Time: 1:33:21 Rate: 16.6 2012: 1:27:04
	Transition	Time: 4:35 2012: 1:19
	Run	Distance: 6.2 Miles Time: 1:20:36 Pace: 13:00 2012: 1:04:12
	Weather	Rain Temperature: 42.8° Humidity: 100% 2012: Overcast Temperature: 73° Humidity: 100%

Me during the event:

Note: I have decided that I should return to my habit of logging my race reports here. I regret not being able to look back an see them as I had in the past.

Update: the run was confirmed to be more like 7 miles by several folks with functional GPS. A little out -and-back was done 1 too many times.

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....