A Night with the Pros

It isn't every night that you get to meet the 2x Ironman World Champion. It is even rarer that you get to take him to a bar and have beers. Tuesday night, I had the opportunity to do both.

As part of their new push to become more community oriented, all3sports, hosted a fundraiser for the Tri-Kids program. The group works in conjunction with the East Atlanta Kids Club to provide triathlon opportunities to 7-12 year olds who reside in inner city Atlanta.

To help the profile of the event, all3sports enlisted the help of a few professional athletes. In addition to their outreach efforts this year, all3sports has ramped up its sponsorship opportunities and snagged a couple of the highest profile athletes in the sport. Joining the event was Craig Alexander, the Kona winner the past two years and 70.3 series winner prior to that, Mirinda "Rinny" Carfrae, 2nd place Kona last year and women's marathon record holder in the event, and Heather Gollnick, 5x Ironman winner and race director of the Rev3 series. Needless to say the event was stacked.

The program was billed as a group run, q&a session and dinner. And it lived up to the hype. The group of attendees were split into three groups and went running through Piedmont Park with one of the pros. I was selected to run with Heather and had the task of trying to navigate the hyper woman through the running paths of the park. While it was supposed to be an easy run, it was amazing to see what tremendous shape these athletes were in. Craig and Rinny were both coming off 70.3 victories the previous weekend. Their easy running...was at 8:15-8:30 pace. I kept trying to slow Heather down because we were dropping our group. Rumor has it that Craig didn't even break a sweat in the Atlanta heat despite wearing a long sleeve shirt. (rolls eyes)

Afterwards, the pros gathered at the venue and answered audience questions for about 45 minutes. Fortunately the topics were light and ranged from training to diet to their backgrounds. The tri-kids were also able to ask a number of questions to learn what the pros were like as kids. Then we ate. The pros made themselves completely available to everyone there. They were gracious enough to talk triathlon all night and take as many pictures as needed.

The best part of the night is that after the event the pros were persuaded to join about 10-12 of us at the local watering hole for a few more hours. A couple of drinks later and the conversation became really candid about the sport. They were free to talk about things they wouldn't otherwise say on the record. Better yet, it showed exactly how human they were as they discussed the struggles of a pro athlete, how to balance the travel with their family needs, in sport competition and just cut up with everyone. They are human after all!!!

B-B-B-B-Bonk!

Saturday was one of those days where I should have stayed in bed. Instead, I was resolved to riding with friends on some open country roads. I opted to join the guys in Cartersville for the 45 mile option.

I have this love-hate relationship with Cartersville. I think it is a great place to ride--tons of cyclists, a few big rides throughout the year, marked roads, low traffic, etc. But something ALWAYS goes wrong. I have NEVER had a good ride up there. I recount my numerous struggles to Dan as we drive up there.

Today is going to be different. Or so I thought. Seven of us rolled out at 8:00 from the Bud plant. Dan and I were riding 45. The rest were on the 65 mile route. We spent the first 30 minutes slowly warming up, chatting the whole time. Then I was ready to go to work. My plan was to ride the next 60 minutes at 80-85%, take a 15 minute recovery and then finish with 30 minutes again at 80-85%. Just a normal race pace ride.

I took off at the 30 minute part and found my riding legs and watts. I pulled ahead of the group for a while. Around the hour mark the hills begin and the group is quickly thinned. Around 75 minutes the 45 mile route splits. I send the two others on their way and turn off onto my route.

Having ridden Cartersville a number of times, I am fairly familiar with the route. But all country roads look the same. To make matters worse, the county has repaved a few of the roads and of course the cues are gone. This isn't a major problem because you usually roll to the stop sign and will pick them up on the next road. That concept was serving me well. At least until.....

I apparently missed a turn. I rode the freshly paved road until it dead ended into another road. Not sure which way to go, I instinctively turn left and ride about a mile looking for a cue. I finally pick up evidence of the 100/65 route. Hmmm. Well I don't want to be on that route. So I turn back, retrace my path past the turn and travel a mile in the opposite direction. No cues. Guess my instinct was right but I am very weary.

So I pick up the remaining parts of the trail. I think to myself that even if I am now on the 65 mile route, surely I shaved off 10-15 miles. The route loops me around a farm and then back onto the same road. I realize this when I pass the original turn for the third time in the past 20 minutes. Hmmm. Well maybe I wasn't supposed to go left originally. I guess I didn't go far enough down the road. So now I head down about 3-4 miles until the road intersects into a four lane highway. No cues. No clue.

I finally stop and pull out my phone to route me back. I am 14 miles from the Bud plant. Not too bad. Looks like my ride will be about 52 miles. That is still doable. The map says it is a straight shot. So I proceed down the road AGAIN, past the original decision point, ignore the cues and past where the loop dumped me. And then I see a 65 on the road. Sweet. Back on track.

I continue down this route following the cues on the road. I am making good time, even pass a few other cyclists. As I surpass the 50 mile point in the ride, I am thinking about my t-run and a cold bottle of water. But I don't see the Bud plant. At 52, I still don't see it. I am still on the cues. I can tell that I am on the other side of the interstate so I now that I am close, just not 100% where it will spit me out.

And then I realized I was lost. Welcome to Adairsville. Shit. I am in the next city over. Bud Plant isn't close by. My concern at this point because my fluids and calories. I left out with a 2 bottles of water and a 2 hour bottle of infinit. I am sitting at 2.5 hours of riding, likely close to 3 hours with the remapping. I am out of calories and have about 2-3 oz of water.

No worries, I just need to find someone out working in the yard and I can re-hydrate. I pull up a map and find myself now 19--NINETEEN miles from the car. Not good. At this point, I know I am on the 100 route. Who knows how far in to. I begin to re-route myself to see if I can make this closer to 12 miles and begin booking it.

Ten minutes later, I am not feeling good. I call Dan who just finished his ride. I tell him I am 30+ minutes out and probably need him to come get me. I tell him I will ride south once I hit the highway. 10 minutes later, I am on the side of the road again. I am shaking. Full on bonk. Total ride 62 miles. 3.5 hours total out there. Well beyond my abilities.

But the story gets funnier. Dan and I hit the interstate and begin heading south. We haven't heard from the rest of the guys but that should be the case if they rode 65 miles. A few minutes later we get a call. One of them just hit Adairsville and is totally lost. I just had to laugh. I am trying to calm him down and reroute him when out of nowhere comes another one of the guys. Both of them are way off course. Their day became a 78 mile ride.

30 minutes later while we are eating, we get another call. Two others just finished. They only got off course by 10 miles. But the third hasn't been seen in a while. 30 minutes later, he still isn't back. Poor guy ended up doing 105 miles that day.

In the end, everyone but Dan missed several turns. Reason 259 why I hate riding in Cartersville.

Playing Catchup

I tried so hard last week to blog but it just wasn't happening. I hate when I get into those ruts. I have things to say but never have the time to spew them from my brain. Here a few things going on:

1. Peachtree Road Race--July 4th tradition with 55,000 of my closest friends. After five (?) years of running this race, I think I am officially over it. I didn't have a good time this year. I am tired of the out of shape, nonrunners getting seeded positions only to not hold an 8 min mile in the fast group.

Anyways, I treated it like a hard tempo run. I ran a 44:24 (7:05 pace). That was about what I expected. I feel like I never pushed hard in the race and was in complete control.

2. Cold Front in July? Despite the sauna like weather this summer, the holiday weekend was actual...well cool. I spent Saturday in the mountains where is was border line chilly. I actually saw people with jackets. I miss riding in the mountains and need to get up there more often. I am becoming fearless again on the descents--even on the tri bike.

3. Chattanooga--No go. I forgot to register, got put on the waitlist and secretly hoped they wouldn't email me. I was feeling run down last week so I made the right decision and didn't second guess doing the race. Just graciously bowed out and focused a bit more on recovery.

4. FTP Tests--For the first time in AGES, I retested my FTP this past week. Ultimate fail. I probably should have recovered a bit more because I was beat when I tested. At the same time, I have had trouble scheduling time to do this test so I wanted to get it over with. Results? 20 minute power went down but 5 minute power went up. What does it mean? Hell if I know, lol. Likely I need to do one of two things. Accept the results and then find some hills to ride because I like muscular endurance, or retest the 20 min portion when I am feeling more fresh.

5. Running Volume is going well. This past week, I only hit 19 miles and that was likely the result of the added fatigue from the 10k on Sunday and two bike tests. My legs weren't happy. For the past 4 weeks, I have averaged 24 miles a week. That is my highest 4 week average since the offseason of 08 where I did a run focus. My goal is to consistently get 180 minutes of running in each week. That gets me above 20. IMO, frequency is the key. But I can't let go of speed.

June Training

Half way there! June was a tremendous training month for me. I am really happy about. Despite not doing any really long training (3+ hours on the bike or 90+ minute runs), my monthly volume is nearly on par with IM training.

June Totals
Bike: 20h 13m 06s - 400.8 Mi
Run: 11h 58m 44s - 88.1 Mi
Swim: 7h 33m 10s - 22112 Yd

I am thrilled with my bike and run totals. It will be difficult to replicate the bike totals this next month but my goal is to run 100+. I haven't been there in a long time.

I am now ahead of pace for my annual totals. I don't really feel like any of them are in jeopardy. In fact, they might have been understated. I already swam more than I did all of last year, which I find impressive. I should easily hit my bike target with typical riding. And I suspect that I will demolish my run goal for the year.


2010 Totals

Bike: 89h 30m 56s - 1721.64 Mi (57% of goal)
Run: 57h 57m 03s - 436.94 Mi (58% of goal)
Swim: 44h 13m 08s - 127180.2 Yd (63% of goal)

All in all, I just need to hope to stay healthy. Right now that is the key. Hopefully it pays off in a few months.

Indian Springs Analysis

I know I have said this a million time but it is really difficult being your own worst critic. In this sport we are often looking for a silver lining that doesn't exist. There is no such thing as a perfect race. It will never happen. So you have to just accept it. All you can focus on is giving it 100%--from start to finish.

I spent most of Saturday pissed off about this race. I refused to acknowledge the numerous improvements. All I could focus on is that I got mowed down on the run. I failed to recognize the other accomplishments like significantly beating my time from last year, riding at 20+ more watts, feeling better after the race. Those are the keys to success. It is often hard to keep that in mind when you have a particular burning image in your head.

Race Analysis:

	Swim	T1	Bike	T2	Run	Overall
Andrew	0:12:09	0:00:56	0:38:41	0:00:42	0:23:04	1:15:34
Top 10	0:10:34	0:00:49	0:37:48	0:00:42	0:19:56	1:09:50
Fastest	0:09:24	0:00:35	0:35:44	0:00:25	0:18:00	1:07:15
Overall (408)	51	52	15	17	74	26
AG Rank (35)	11	8	2	2	10	8

Year to Year Comparison

	2009	2010
Swim	0:11:59	0:12:09
T1	0:00:58	0:00:56
Bike	0:39:53	0:38:41
T2	0:00:55	0:00:42
Run	0:24:18	0:23:04
Overall	1:18:06	1:15:34
OA Rank	49	26
AG Rank	7	8

Swim: Obviously I am disappointed here. I saw progress in my first two races but my last two were completely flat in this area. However, I will say that I feel like I am exiting the water feeling better. I have talked to the Masters coach and really need to anchor down in July and August to see some improvement on my swim.

Transitions: Nothing to note here. I certainly didn't give up time here.

Bike: Big improvement here. My power looked much better. And the results show that people weren't riding away from me. I also shaved 1:20 off my time. That is huge in a small race

Run: While it sucked in a big way, I didn't drop 1:15 or nearly 25s per mile. I need to drop the negative thoughts and view that as an accomplishment.

Overall time: I shaved over 2:30 minutes off a spint which pleases me.

The interesting thing to note is my rankings. I moved up nearly 20 spots overall despite the race having 50 more people than last year. But I dropped a spot in my age group when 14 more people joined.

I used to benchmark myself against how I did in my age group but I don't think that is solid anymore. These results show why. Once you enter 30+ age groups, they all suck. They are just fast. I placed 26th overall. 25 people beat me and 7 of them are in my age group alone. That is a crowded field.