Re-cap: 2008 AG Duathlon World Championship

I don't know where to start. In general, it was a great experience. I didn't have the best race of my life, or season for that matter, but it was something that I do not regret doing. Sure, there were times over the summer where I thought "What am I doing? I'm going to go halfway across the world to race...for an age-group event?" There were even times on the trip where I thought "What am I doing?" Like when we were at the train station in Bologna gambling on whether or not the Italian speaking ticket-seller-person knew what the heck we were saying... Or when we made it to Rimini and were walking a half mile pushing the bike (in the case) and carrying luggage to the hotel; or when the hotel room was smaller than a typical dorm room; or when I felt slight ITB pains just walking around town and wondered if I'll even finish the race. However, it turned out pretty good--I'm back home, race completed, and not injured. I could have been one of the several that DNF'd, or finished, only to realize they were DQ'd (drafting, unsportsmen like conduct, etc), or how about the elites who got pulled from the course because they fell too far behind. All that work, time, travel, money, only to get yanked. At least for age-groupers, you get to finish. Here's how it went down:

RUN 1 (11k)- The weather was not what we expected when we initially arrived. It was windy at times, cloudy much of the time, and in the 50's and 60's most of the time. However, about 1 hour before my wave went off, the skies cleared, temp was mid-60's and was beautiful out...no lie. We had great race conditions. My age-group (AG) was the largest with 115 guys age 35-39. Our wave was made up of 3 AG's (35-39, 40-44, and 45-49) and had around 300 guys all starting on the road about the width of a small side street. I got right to the front when they said we could line up, but then the crowding started so I ended up about 4-5 rows back. When the horn sounded we trampled out running-of-the-bulls-style and yes, some guys went down and were trampled upon. I felt lucky only having to take a few elbows thru the first block or so. Once we hit the first long stretch (see interactive map) the guys at the front were GONE! It took about a mile to string out the main field and it really thinned out by the end of the first loop. The loops were 1.64 miles each. We did 4 of them, plus the distance from where the loop started to T1. So it was 4 loops plus .1 or .15 miles to T1. Amazingly, I was able to complete run 1 with no ITB/hammy pain and not feel like I was going too fast. I didn't know at the time, but was running a 6:08. First we were told the route was going to be a bit short of 10k's, then people that raced in Rimini two years ago said they added to the route so it was long. It ended up 11k or so. The run also had several corners--over 25 per loop!

T1- LONG. This was the longest transition area ever. Only two rows of racks that went on for about what seemed like 100 yards. It was crazy. Cory (Ekho HRM's) counted me at about 120-125 entering T1. However, I was right next to the exit for the bike and the exit to start run 2. On the flip side of that, the entrance to the trans area was at the opposite end, so once I exited the racked area I still had to run with my bike the same distance back along side the trans area back to where I entered before we could mount and ride. Plus, it rained earlier so all the carpet they rolled out for running on was wet--leaving the shoes clipped to the pedals was not a good option. I stuck with putting the cycling shoes on at my bike then running in them until we could mount up and ride off.

BIKE Section (26.1 miles)- This was 6 laps of 4.35 miles making for a longer ride than expected--26.1 miles instead of 24.8. It was an out-n-back with one in-n-out on the way out. Just short of a mile out you had to turn off the main stretch by taking a right, then a quick rounding left around a median, then a right to get back on to the main course. It was in the Elite route and not supposed to be in ours, but I think they left it in to break up crowding/drafting groups. Once I my bike I started fairly fast, settled in to pace and began picking guys off one by one. On the way out it was no problem to keep 27-28 mph, then with a cross/headwind on the way back it was more like 22-23. When you got a quarter mile from finishing the lap, people and more structures lined the road so you could gain speed from their protection from the wind. Eventually I was pacing with a few other guys on Team USA in my AG: Dylan Johns, Joey Gambeschia, and Kevin Weed. We all knew we couldn't draft (and didn't), but were jocking around the road for positions as we passed a lot of other riders--even lapped some. I was faster out of the turns, but then Johns and Weed would cruise by and remain about 5-10 yards ahead. After 2 laps Gambeschia dropped (but passed me later). After 3 laps my average speed was slightly over 26 mph. Going into lap 4, we were about 200 yards off the tail of a huge group (25 riders?) that were definitely drafting, peloton style. We were gaining on them, but then I started to slow down a bit and I saw Weeds' name and Johns' name get smaller and smaller in the distance ahead. The large group was now a little further up. Going into lap 5 I ran out of water, but did have a bottle with Gatorade so I emptied that into the aero-drink. The Gatorade was too rich and burned in the stomach, but I needed it. Laps 5 and 6 were not good. I was doing all I could to maintain 21-22 on the way out and 18-19 on the way back. Remember the peloton I was gaining on...? I think they caught and passed me about 200 yards short of finishing the ride. Well, maybe not them, but some huge group passed me. One of the motorcycle officials shot passed me, got along side them and blew the marbles out of his whistle. I think he was warning them. A lot of good that does at the end of the ride. They already conserved energy and gained from the group. Not sure if anyone was penalized. Back to my demise... I didn't know what was going on. Was I low on cals? I had one gel of 150 cals, a whole pack of Clif Blocks, Gatorade, and all that water, but felt empty. Was I 'bonking' ? I finished the 6 loop bike section and hit T2 feeling spent, but knew that there was just one thing left to do: run a 5k and cross the line. Ok, that's two things, but crossing the line is what is needed to finish the 5k. Cory counted me at 113th to enter T2. He said that during laps 5 and 6 I lost about 25 spots then that big group passed me so I lost about 50 altogether in just 2 laps. He said had I not slowed down for laps 5 and 6 I would've entered T2 in the top 75 or 80.

T2: It was painful running the whole way thru T2 in cycling shoes while knowing I was in midst of a major bonk. I racked my bike and was near the exit so it was a relief to know I would be on the course in a matter of seconds.

Run 2 (3.1 miles): I exited T2 feeling ok, actually passed a few guys in the first stretch. Then I could barely move. This was the hardest 5k of my life. And the slowest. I was passed by many and caught very few--I only passed guys that probably felt like I did or ones that were actually walking while holding some part of their body: ribs, quad, arm, etc. Finally, the last few corners and the line was in site. One of the USAT mgr's was handing out flags just short of the line. I grabbed a flag, felt yet another guy attempting to pass me on the left just 100 feet short of the finish so I pushed it over the line.

Once I crossed, I slumped over the barrier fence separating the route from the finish, caught my breath, and almost cried. I was so upset for what just happened. Cory caught that with a photo. He calls it "spent". What just happen? I totally bonked. Why? I haven't bonked since the 2005 Chequamegon. It could have been a combination of several things, but I think I narrowed it down. Most everyone had to deal with the time change, the weather, the turns on the route, etc so those things weren't the problem. What I think affected me was the fact that I have not run over 3.5 miles at a time for the last 5 weeks--due to injury. I was able to do so on race day, but it probably took a lot more out of me than usual, even though I didn't feel like I was working too hard. Race start time and calories: normally, races start around 8-9am. I eat breakfast between 5 and 6, have a snack an hour before the start. For this race it was a later start time. I didn't eat enough before hand. I had breakfast at about 8:30am (the usual stuff which I brought with from home), then a small snack an hour before. Instead, I think I should have had two smaller breakfasts--one at about 5 and another at about 9, then the snack. I should have had more water out there too. One more thing I may have overlooked. Although none of the food in the few days prior disagreed with me, it wasn't the usual. I am normally munching on fruit throughout the day, drink a lot of soy milk and eat legumes (protein sources) and whole grain breads. I had no soy milk and very little legumes--I had the typical pasta dishes and what ever salads the local restaurants had that included beans. Also, they have great bread and tortilla-type wraps that are severed with meals, but its not the same. I think I suffered from an accumulated loss of calories and energy sources for a few days prior to the race, coupled with the lack of running that led to my near shut-down. The good thing is that I recovered quite quickly after getting some food and a shower.

Oh, about where I finished... Remember how Cory estimated I would be in the top 75 or 80 coming off the bike had I kept pace? Well, Kevin Weed (mentioned earlier) was 79th overall in our wave (44th in our AG). I had a faster first run than Gambeschia, and Johns, but I suffered the bonk. In our AG, Gambeschia was 47th and Johns was 48th. I ended up 67th. The fastest run 2 of the three of them was 19:18. If I had felt good during the bike I should have been able to do run 2 in a time close to that, but my run was 24:22 (my slowest 5k ever). In the end, had I not bonked I am pretty certain I would have finished in the 40's. However, I was 67th with a time of 2:18:18. We had a pretty tight AG as 1st place went to Mexico's Mario Salazar in a time of 2:01:02. The top Team USA finisher in the 35-39 AG was 5th place in a time of 2:02:18.

You can view results by age groups, elites, junior, etc by clicking THIS.

One More Update: Sponsors and Start List

First off, I'd like to thank my sponsors for the support as I venture over to Italy for the AG Duathlon World Championship.

WIN Multisports made a generous donation to support this trip. Thanks BILL!! 2008 is the first year for WIN and they've already logged a handful of successful events including the Winter Be Gone Duathlon, the Rochesterfest Triathlon(s), and the HyVee Kids Triathlon to name a few. Check out the lastest event they have going on. You'll support our military by taking on this run.

Ekho Heart Rate Monitors' president and founder Cory Mortensen is actually traveling with me to Italy for this race. Well, Cory has been known as a world traveler so I feel like I am traveling with him. Ekho was established in 2003. Cory and I traveled to a trade show in the spring of that year to pedal some monitors. The road trip/adventure we had is such a story that we could write a book. I've been training with and Ekho HRM ever since. Check out Ekho's new line of monitors. I'll be wearing one in the race.

The Rochester Athletic Club is providing a bit of financial support as well. They also allow me to create and run a training program every year for cyclists. However, in 2008 we had a group of 12 multisport athletes training for duathlon and triathlon events. The course focused mainly on duathlon as it did not have any swim training. Hopefully in 2009 we can make the run training more specific and add a swimming element to the mix.

As for the race, the full start lists are posted. For updated information, course info, and much more, please go to http://www.triathlon.org/?call=TVRFdw==&id=MTA2Mw==&keep=sh

The male age 35-39 has about 115 competitors! Watch Kevin Gillotti of the USA for a strong finish. He's out raced some pro's here on US soil. We'll be racing with two other age groups. That's going to be one crowded course! My wave goes off on Sunday at 11:30am (Italy time)--so that's 4:30am here in MN. Hopefully they'll have results posted by the time you're out of bed...

Ride On!

Goals For Rimini

My goals for the race (split times) below are based on what I know I can do. Whether or not I do it depends on the how I'm feeling and how much pain I can push thru. Even though this hamstring tendon/ITB issue isn't resolved, I am going to press on and assume it will be by Sunday. If its not, my splits will suffer, but here is what I'm going for:

RUN 1: 10k (6.2 miles) in sub- 39:30 (39:29 or faster means a 6:21 pace)

BIKE: 40k (24.8 miles) in sub- 1 hour (59:59 or faster)

RUN 2: 5k (3.1 miles) in sub - 19:30 (or faster means a 6:16 pace)

How did I set these goals? My fastest 10k was 39:03 on a course that went uphill for 2 of the last 2.75 miles. Had it been flat or even rolling with little rises it would have been sub 39 pretty easily. Healthy, I know I can to that on a 2 loop flat course without going all-out. I'm NOT going to try to PR my 10k knowing I have a lot following it, but sub 39:30 shouldn't have me nailed.

The BIKE: I shouldn't even be making a goal here as there are way too many variables. The course WILL be very congested which will even affect the guys that hit it first as eventually EVERYONE in our wave will be on the 4 mile loop at the same time for the majority of the bike section. It's not draft legal, but with hundreds on the course at once, it could look like the start of an off-road race that bottlenecks shortly after the start with everyone lined up. Drafting may be inevitable. It might not even be that you're saving time and energy if you draft. You could be waiting as you are behind someone looking for a spot to pass them. Anyway, I need to have a goal. It's reported to be a flat course so 25 MPH average wouldn't be hard. Heck, some will easily be way over that. However, 6 laps with turnarounds (probably around cones) will slow things down considerably so basically, the two mile stretch back and forth will have to have the computer showing 26 MPH+ in order to average 25. We'll see.

Run 2: My fastest 5k as the final section at the Rochesterfest Sprint Tri this year was a 5:59 pace (18:48--which means the course was just over 3.1 miles). That was a very short race with 1/4 mile swim and a 10 mile bike so the sub 6 pace was about right. After maintaining 25.9 on the bike over a 21 mile course at HOLT I did 5.3 miles at a 6:19 pace. I know I can pace at 6:16 for 5k. However, can I do this after a 10k run and a 40k bike? Sunday will answer that.

One Last Critical Workout

This past Saturday I did my last key brick workout--a bike-run interval brick. I mapped out a run course of 3.1 miles (5k) with each mile marked as well. Then, to simulate the bike course in Rimini, I rode out just a bit past 2 miles on a fairly flat county road (CR34) making for a 4 mile loop. The course in Rimini will have us doing a 4.1 mile loop, 6 times. With a few age groups all going off at 11:30am it will make for a pretty congested bike course (and they say this isn't draft-legal). I also set up a transition area about 20 yards from my driveway so I would have to time and practice the T1 and T2 as well.

I set out for a 1.2 mile warm-up jog of 7:42, hit T1 (1:01) and transitioned to the bike. I only had to go about .5 miles to hit the 4 mile loop I had set up and begin the grueling intervals. I did six 5 minute intervals at about race pace--maybe a little harder--with a 2.5 minute recovery after each.
I1- 170 AHR/177 MHR
I2- 170 AHR/175 MHR
I3- 169 AHR/176 MHR
I4- 169 AHR/176 MHR
I5- 167 AHR/173 MHR
I6- 167 AHR/176 MHR

The average HR fell a bit as the intervals went on, but some of it had to do with where the turnarounds were. The last 2 intervals had me starting about 1/4 mile from a turn around so I couldn't quite get up to speed and intensity before having to slow, make the turn, then ramp it back up. Also, being totally warmed up a couple intervals in could account for a steadier pace, but lower HR. Ok, fatigue plays into it as well.

After the last interval, I rode in zone 2 (143-154) for about 15 minutes, then headed home to T2. T2 was a quick 55 seconds then I hit the run. My plan was to run the first 2 miles hard--at race pace, then jog out the last 1.1 mile to cool down. Mile 1 felt really good at 5:50 (166 AHR/175 MHR). Mile 2 felt ok, but here it comes, the lateral and side of the right knee and the lateral hamstring tendon area started to hurt...again. It wasn't so bad, but the pain came on about 2/3 into mile two. I ran thru it, but it slowed me down a little as mile 2 was 6:15 (175 AHR/180 MHR). Not bad, but not what I want in the race as I'd like them all around 6 minutes. As soon as I completed mile 2, I slowed down to a jog and the pain eased up. When the 5k was done I walked--about a two blocks to get home--and the pain was gone. The area remained a little stiff for the next couple of hours, but after some ice and stretching it was back to normal.

The rest of the week will be nothing but a few short maintenance workouts with a lot of rest, recovery, and stretching until the big race on Sunday.
http://www.triathlon.org/?call=TVRFdw==&id=MTA2Mw==&keep=sh

Finally, a pain-free run

I have been switching back and forth between two pair of shoes. They are different brands, but feel about the same. However, the ones I raced in on Saturday are now shot. They're grass cutters now. On Sunday I went to the Running Room and after 1.5 hours I left with a pair of Adidas Supernova Sequence. Ahh... the feel of new shoes.

On Tuesday I saw the physical therapist again. I told him about the race, where and when the pain kicked in, and had the new shoes along with me too. Since the tendon pain wasn't noticable or was overpowered by the ITB pain, he suspected my footwear and/or my feet themselves. He accessed that I have the flattest feet in the 5 county area (actually, he didn't say that...he said "Your flat feet make my flat feet look like I have high arches"). He then fit my shoes with some Lynco sport orthotics. WOW... felt like he just stuffed a golf ball in each shoe. Once I walked in them for a couple minutes it felt sort of 'massage like'. I left with the orthotics and of course, a couple new stretches and exercises. I did a couple short jogs that day to get a feel for the footwear and left it at that.

Wednesday I had a brick workout to do. Rode inside at a moderate pace for about an hour, then hit the road for a 3.5 mile run. I was hesitant to do anything more than a jog, and was paranoid about whether or not the pain would kick it, and when. After a about 10 minutes, I increased the pace a little--moving into the tempo range--everything felt ok. With about a 1/2 mile to go I ran a little harder. Three and a half miles and NO PAIN!! YES!

Ok, I'm not saying 'problem solved' just yet. I am going to continue stretching, doing the recommended exercises, and stick to the training plan, but not at full length or intensity just yet.

Cannon Wells Duathlon

Woke up at 3:30am, not for the race, just woke up. Had a bowl of rice crispies then tried to go back to sleep. No go. I finally 'got up' at 5:30, did the regular morning stuff then packed the car for the race. Its raining. Sofia was up at 6:05am so I got her started on breakfast while I had mine too. About 6:50am I left for the race.

Arrived around 7:35. Not a very good turn out. First year race, advertised, not so much, but I did see some familiar faces from other du's/tri's. It was a short race of a 1.75 mi run, 14 mile bike, and a 3 mile run so you'd think it would attract a good crowd. However, it was drizzling, around 60 degrees--enough to keep the fair-weathered people in bed. This was a test race for me to see how the hammy (tendon) is coming along. I had no intention of trying to compete during run 1, but thought I could clock a pretty fast bike split. Here's how it went:

Run 1 went pretty fast. I was 4th with a time of 10:37 (6:04 pace). I was holding back a bit as I didn't want to blow the hammy tendon right off the bat, and I didn't want to be the carrot for the rabbits to chase. T1 went fast, two people behind me got out of T1 before me (one was a team participant so they had nothing to transition) so I was 6th getting on the bike. Within a half mile I was in 4th and could see two guys that looked identical as they were both wearing black and red jerseys--they were about a minute up on me. They will be called the twins from here on. They looked like they were drafting/working together, but at that distance they could have been 20 feet apart and it would be hard to tell. I started closing in on them and they spread apart, but were side-by-side. I could see another guy about 200 yards up from them. By mile five I was in first overall--9 miles to go on the bike. It was nice just following the motorcycle as if it were an escort. I looked back a few times and I swear the twins were working together--I caught them before mile 5, was keeping a good pace, but wasn't gaining too much. At mile 9 we entered a bike trail--narrow and bumpy with gravel road crossings that had nasty lips--almost curbs to go up. I reached T2 and it was beautiful: empty. I was praying the leg/hammy would hold out. Mile 1 was 6:14--another 1/2 mile and the pain started to find its way along side and behind my right knee. Mile 2 was 6:27. I couldn't see anyone behind me so I slowed down a little and did a 6:46 final mile. I grabbed the overall win. The twins came in 2nd and 3rd. Curiously, they started the bike section 5 seconds apart and finished it 1 second apart. I'm not saying they were working together...just sayin'.

I went straight to the car to get the ice pack for my knee. The side (ITB) was pretty tender. What the %#$&... I think the tendon issue resolved and now the ITB is flaring up. Oh well. I see the PT on Tuesday so I will keep up with the stretching and see how it turns out.

Splits:
Run 1- 10:37 (6:04 pace)
T1- :47
Bike- 34:05 (24.71 mph)
T2- :29
Run 2- 19:26 (6:29 pace)
TOTAL- 1:05:23

Click THIS for results.

Run went ok

I decided to test the legs out (especially the right hammy tendon) to see if I could make it 30 minutes or so without pain. I jogged 15 min, turned around and picked up the pace a little bit following the same route back. I went 26:30 without any pain--in the same place. The area between the tendons behind my right knee felt a little tight, but that was probably from doing the reverse hamstring curls 3 days in a row.

Tomorrow--race on.

Tendon, Hamstring

Got checked out by a sports med doc and a physical therapist. They believe I strained the outer tendon behind my right knee--possible small tear and/or damage to the tendon sheath. However, I would think there would be more pain if there was a tear. There isn't any pain at all doing any type of workout or exercise except for running. However, I am not a doctor and am going with what they prescribed. In addition to regular icing and OTC anti-inflamitory meds, the therapist put me thru a number of stretches for my [ridiculously tight] hammy's, gave me some eccentric weight training techniques (lowering the weight opposed to curling it up), and prescribed a cycle of iontophorisis (a cortisone patch on the troubled area). Hopefully this does the trick. I am to train as usual, except limit the running to short jogs. Then I am to try a run in a few days of a little longer length. I planned on a tune-up race (duathlon) this weekend, but may have to skip it. I am going to try a little longer run this Friday and if there is no pain, I'll race Saturday. Slow run, hard bike, slow run.

See ya...

Checkin' out the knee

Actually, I don't think its my 'knee' exactly. It's the outer hamstring tendon behind the right knee. I have an appt with Sports Med today at 1:45pm. We'll see what they say.

Running...not so much

When I said my knees felt fine after the 1/2 marathon, well, that didn't last long. I can do anything except run. Jogging is ok for a bit then the outside of my right knee just kills. My hamstring tendons were a little stiff and sore for a couple days after the half, but when that resolved the pain moved to the outer right knee. I ran some short distances a few times since the half, but always had to quit from the pain. I tried to do a race simulation as a brick workout on Sunday, but had to end the first run (which was really a jog) at about 2 miles. The bike went fine as I did 28 miles in 1:11 (not full race pace, but close: 23.5 mph)--but then had to jog the second run. For that, I did 3 miles by jogging for 4-5 minutes alternating with a 1 minute of walking. I think its an I.T.B. issue. I have been neglecting to stretch the hips so this could be the problem. However, I would have some tenderness and possibly less than full ROM if it was ITBS, but I'm pain-free with cycling, stairs, etc. Maybe my knee just hurts?? Sore from the half. I haven't ran on it since Sunday, but will do a little jog today with some stretching every few minutes to see how that goes...

Big race is only 24 days away.

Cannon Valley Trail

Yestereday, on the 'last day of summer' for the kids, I took Jace and Sofia to the Cannon Valley Trail in Cannon Falls for a little ride. I haven't done a long leisurely ride in a while. It was a steamy day, but the trail was mostly shaded so it wasn't too bad. We hit the trail around 1:30pm and reached Welch at 2:30. I thought Welch was only like 6-7 miles away. It ended up 10.3 ! That was a 20+ mile ride for us. Jace rode great with no complaints. Sofia, in tow behind me, did well too. She napped a little, took advantage of the diaper she was wearing, and pointed out different things--like puppies, which there were none of, she just likes saying "Puppies." She likes saying that almost as much as saying "Momma." Jace starts school today--I hope he's not too wore out. Come to think of it, kids don't wear out--they wear us out. Anyway, after that long ride, just under 2 hours, a DQ treat was in order. Did you know they don't sell Mr. Misty's anymore? They're called Arctic something now. Serious brain freeze is still a side effect--or benefit depending on how you look at it.