2014 Heart of the Lakes Triathlon Race Report

By a very narrow margin, 42 seconds, I had my fastest time on this course, of my 4 attempts.  I did this race in 2008, my previous fastest, and then 2012-2014.
As always, this is tough race, but, I think, very rewarding.  Also, the race consistently has some of the toughest competition at it.  Always some of the best elites and AG show up.
I did not have my fastest bike or run, but combined with my fastest swim here, and ok transitions, I was able to knock some time off my previous fastest time.
This race can be difficult because of the heat.  The run has almost no shade, and the first half, or more, seems mostly up hill.  The last portion is basically flat, and there is absolutely no shade.  So, if it is sunny, it seems hot, even if it is pleasant outside.
Anyway, this year it the humidity and temp were not that bad.  The swim went good, did not seem particularly fast, and felt ok.  I was not super energetic getting out at the start, it started to feel better about half way through.
I got out on the bike without issue.  The wind was tough on the bike.  The night before I noticed my disc wheel tire was flat, so I just used my 808.  I think it was helpful with the crosswind to not have a disc.  I think it was about mile 14 or 15, not exactly sure, that you turned right into the wind and it was like hitting a wall.  Literally, turned a corner and felt like I was coming to a stop.  The headwind was a killer.  The last bit in was tough.  I was afraid my legs were going to be really toast on the run.
I didn't feel too bad getting off the bike to start the run.  As expected, it felt warm.
Thankfully, they have frequent water stops, with actual cold water, and cold sponges, on this run course.  It is really nice that they have, I think, more than 4 water stops on a 5.3 mile course.  Some recognizes the need for it on this course.  The run was a struggle.  It just felt difficult. 
In the end, I went under 8 minute miles, which was my goal.  The last two races I had not gone under  that and it was a little disappointing.  I am keeping a great average run pace in races this year and I want to keep it up.
This race had a number of people I know at it, so it was nice to chat with people.
This race is very well run, great organization.  Packet pickup in the morning is fast and easy. 
As long as I am racing, I hope I can do this race every year.  Great course and well run, why would you not want to do it?


2014 Heart of the Lakes Triathlon Results
Swim (880yards)  = 14:27 (1:38/100 yds)
T1 = 3:05
Bike (21miles) = 55:18 (22.78MPH, fastest average bike speed, so far, this year)
T2 = 1:32
Run (5.3miles) = 41:46 (7:53/mi)
Total = 1:56:08
Overall = 56/254
AG = 10/27
Pace = 4:20

2013 Heart of the Lakes Triathlon Results
Swim (880yards) - 15:23 (1:44/100yds)
T1 - 3:09
Bike (21miles) - 55:58 (22.5MPH)
T2 - 1:28
Run (5.3miles) - 41:03 (7:45/mi, see my run from '12, this was MUCH better.  Close to '08!)
Total - 1:57:01
Overall - 75/260
AG - 5/12
Pace - 4:22/mi

2012 Heart of the Lakes Triathlon Results
Swim (880yards) - 14:42 (1:40/100yds)
T1 - 3:00
Bike (21miles) - 55:37 (22.7MPH)
T2 - 1:40
Run (5.3miles) - 46:07 (8:42/mi, see my run from '08.  This run was slow.)
Total - 2:01:03
Overall - 102/292
AG - 7/17
Pace - 4:31/mi

2008 Heart of the Lakes Triathlon Results
Swim (880yards) - 16:42 (1:54/100yds)
T1 - 2:57
Bike (21miles) - 54:13 (23.2MPH, fastest average in a triathlon)
T2 - 2:02
Run (5.3miles) - 40:58 (7:44/mi)
Total - 1:56:50
Overall - 151/460
AG - 14/39
Pace - 4:22/mi

2014 Graniteman Clearlake Triathlon Race Report

A couple of weeks behind......
This was my first time at this race.  Last year, I did two of the Graniteman races, St. Cloud and Big Lake.  I would do all these races again.  They are well run races and they are good sprint course races.  Swim location is good, bike routes are good, and fast, and the runs good.  I would have done St. Cloud and Big Lake this year, except they are on dates that there are other races I wanted to do a little more.  As an aside, the same people now own Buffalo Triathlon, which I did this year, and they did a good job with that race.
I got there in plenty of time and setup.  Realized I forgot my helmet.  First in over a hundred races that has happened.  Luckily, Maple Grove Cycle was there and sold me a nice helmet.  My road helmet is about 8 years old, so I am probably due for a new helmet. 
The weather was warm, humid, and cloudy.  Luckily it was cloudy.  If it would have been sunny, it would have been really miserable.
The swim is straight across a small lake.  A drag race.  You have to walk to the start.  I did not have flip-flops or sandals.  I recommend wearing something for the walk.  The walk is on a trail that is hard\sharp\unpleasant gravel.  At the end of the trail, they have barrels with wave numbers that you can put your footwear in so you can get it back.  Next time I will wear something on my feet.  
I was in the second to last wave, so have to wait a little while to wait and watch the other waves take off and get a decent warm-up. 
Something amazing happened on this swim.  I took off on the right side of the wave, started off kind of aggressively, and found myself out in front.  As I continued to swim, I was still out in front.  When I finished, I thought, correctly, I was first in my age group.  I was. I had the fastest split in my age group.  The guy behind me got out of transition a little faster than me, and never looked back.  He averaged about 24 MPH on the bike and I think his run time was in the low 7 minute per mile. 
There is s run uphill to transition, not a short run.  I got hung up a little in transition getting my wetsuit off.  Out of transition is tricky, it immediately a steep, short, uphill bike out to the road.
The bike is short and fast.  I was passed by the guy in third place within 5 miles on the bike.  He also averaged about 24 MPH.  Never going to catch him.  I felt ok on the bike, I did not expect to be as fast as I was.  That was a pleasant surprise.  I got off the bike thinking I was in third, I was correct.
The run is tough.  It is mostly trail, with a short bit of run on a county road.  The short bit is up a down a short hill and up a decent hill, turnaround, and then back the same way.  The trail is up and down hill, typical trail type running.  It was warm and humid, still cloudy throughout.  I struggle a bit on the run.  Not sure if I struggled because of the bike and swim, or I was just having one of those days on the run.  I was passed by the guy in 4th about halfway though the run.  He was running low 7 minute/high 6 minute mile pace.  I ended up finishing 4th.  I cannot complain.  Aside from the run, which wasn't terrible, I had a race I was very happy with. 
As I have said before, I don't race to place in the top 3.  If it happens, I am very happy, and consider myself very lucky. 
This was a really good race.  I would definitely do it again.

2014 Graniteman Clearwater Race Results
Swim (774 yards) = 11:41 (1:27/100 yds)
T1 = 2:19
Bike (14.3 miles) = 38:20 (22.4 MPH)
T2 = 1:08
Run (3.1 miles) = 24:54 (8:04/mi)
Total = 1:18:20
Overall = 39/250
AG = 4/14
Pace = 4:24/mi

June 2014 Racing and Training Report, Weight Update

Running a bit behind, should have had this out about two weeks ago.  Busy, busy, busy

I did four triathlons, two in one weekend, and two TTs.

It was a good month for races.  I did a difficult Olympic course and had one of my fastest times at that distance.  I PR'd both Minnetonka and Manitou sprint, back-to-back on the same weekend.  I had my best time at Waconia in the last couple of years.  I would call that a good month

Tuesday Night Time trials continues to be a good hard workout.  I have not cracked the 22MPH barrier since the second one of the year.  The more I ride this new course, the more I realize how hard it is compared to the previous course.
TNT 6/3 - 13mi = 35:35 (21.92MPH)
TNT 6/17 - 13mi = 36:10 (21.7MPH)

My total time this June is about the same as previous two Junes, which puts it down a little from Junes before that, except June of 2009.  I have kept my intensity up, especially with the bike and swim, which I think has helped a lot.  3 of the 4 races had very fast runs, for me, and very good swims.  Bike has been good also, even though I am putting in less time than I want to.  I am still averaging 10 hours a month, but I have started to fall off a little.  First three months of the year, way above 10 hours, next two were a little under 10 hours, this month under 8 hours.  I want to pick up July a bit in preparation for AG Nationals.

Weight Update: I hit a new all time low.  Looks like the diet and exercise are working well.
My average weight for November and December of 2007 was 204.7 lbs.  My average weight for 2013 was 194.  On January 3rd of 2014 my weight was 194.5.  My weight on June 30th was 180.5.  My average weight for the year is 185.2 lbs.  Looking good.

All in all it was a fantastic June.  Looking forward to July and August.

Year-to-Year Comparison of June

Totals and Averages Since 2007

Year-to-Date and Since 2007 Totals

 

2014 Lake Waconia Triathlon

I am running a little behind on my posting.  Busy, busy, busy...

This is was my second fastest time at Lake Waconia and my fastest of the previous 2 years.  Surprisingly.  It wasn't quite as windy as some years, or as hot as some years, but there was still wind.  A few points on the bike you could really feel it. It was my third fastest bike split on this course.
The swim was pretty calm.  My swim split was the fastest I have had at this race.  I have been having a very strong swim year.  So far, my average swim pace is the fastest of any year.  I think calmer water helped this year. 
The race is under new management and there was a smaller, much smaller field, than previous years.
Even with a smaller field, the competition is still pretty good at this race.  You still get a good mix of elites and age groupers.  In my new age group, I finished 8 out of 13, so there was plenty of fast people over 40 on the course.
With less people, the transition area was arranged differently.  About the same width, not as deep.
Not as hot on the run.  It was still a sunny day, so it was warm, but the humidity was not bad, and it was not hot.  This was my third fastest run time on the course, faster than previous two years.
The new management runs the race just as well as the old.  No issues with sign-up, check-in, etc. 
The is one of the more challenging courses in the area.  If it is windy, the swim can be very choppy.  Without or without wind, the bike is challenging because of the hills.  The run is a mix of steeper hills and longer flat hills.  If it is a sunny hot day, you will feel it because of the lack of shade in many areas.  As long as this race is around, and as long as I am doing triathlons, I think I will continue to do this race because it is a great challenge.

2014 Lake Waconia Results
Swim (880 yards) - 14:32 (1:39/100 yards)
T1 = 2:09
Bike (20 miles) - 55:35 (21.6MPH)
T2 = 1:15
Run (4 miles) - 32:49 (8:13/mi)
Total = 1:46:17
Overall = 51/169
AG = 8/13
Pace = 4:20/mile


2013 Lake Waconia Results
Swim (880 yards) - 16:04 (1:49/100 yards)
T1 = 2:16
Bike (20 miles) - 58:02 (20.7MPH)
T2 = 1:12
Run (4 miles) - 33:13 (8:18/mile)
Total = 1:50:45
Overall = 111/263, same place as 2012.  Strange.....
AG = 12/26
Pace = 4:31/mile

2012 Lake Waconia Results
Swim (880 yards) - 15:07 (1:43/100 yards)
T1 = 1:49
Bike (20 miles) - 57:40 (20.8MPH)
T2 = 1:25
Run (4 miles) - 34:07 (8:32/mile)
Total = 1:50:06
Overall = 111/317
AG = 11/29, 6 minutes slower than 2011, same place in AG
Pace = 4:30/mile

2011 Lake Waconia Results
Swim (880 yards) - 15:11 (1:44/100 yards)
T1 = 2:15
Bike (20 miles) - 54:02 (22.2MPH, fastest bike split at Waconia)
T2 = 1:07
Run (4 miles) - 31:35 (7:54/mile, fastest run split at Waconia)
Total = 1:44:09
Overall = 90/315
AG = 11/26
Pace = 4:15/mile

2010 Lake Waconia Results
Swim (880 yards) - 15:04 (1:43/100 yards)
T1 = 1:43
Bike (20 miles) - 54:20 (22.1MPH)
T2 = 1:46
Run (4 miles) - 34:21 (8:36/mi)
Total = 1:47:10
Overall = 129/361
AG = 12/30
Pace = 4:22/mile

In 2009, Jackie and I volunteered on the bike course with my leg in a cast due to my stress fracture.

2008 Lake Waconia Results
Swim (880 yards, windy and choppy, miserable swim, ick) - 24:33 (2:48/100 yards)
T1 = 2:34
Bike (24 miles, bike lengthened due to construction) - 1:07:57 (21.2MPH)
T2 = 1:35
Run (4 miles) - 32:09 (8:03/mile)
Total = 2:08:45
Overall = 188/431
AG = 22/38
Pace = 4:31/mile

Back-to-Back Race Weekend Report - Lake Minnetonka Sprint and Manitou Sprint Triathlons (100th Individual Multi-Sport Race Completed)

I did my first back-to-back weekend.  On Saturday I did the Lake Minnetonka Sprint Triathlon and on Sunday I did the Manitou Sprint Triathlon.  My first time doing two triathlons in one weekend.  The weather was nearly perfect on both days, and, for the most part, I don't think it could have gone much better.

I was amazed at how well I raced back to back.  It went very well.

The completion of Manitou on Sunday was the completion of my 100th individual multi-sport race since 2006.  29 duathlons and 71 triathlons.  Next stop, 100 triathlons.

Concentration.  Again, both days, I concentrated on what I was doing during the swim, bike, and run.  I did not let my mind drift.  On the swim, concentrated on my stroke.  On the bike, concentrated on my position and my pedaling.  Made sure that I was not getting sloppy in the saddle and that my legs were not going wide.  On the run, concentrated on my stride, and my body positioning.  On both days, I had my PRs and some of my fastest races in general.  Concentrate and have fun!

Pictures, results, and my comments for each race are below.

Devon Palmer (pro-triathlete, owner of cute dog, general lay-about) got off his butt and biked to Lake Minnetonka to cheer us all on.  Here are a couple flattering pictures he took of me.  I am not puking in the top picture.

Lake Minnetonka Sprint Triathlon (Sat 6/21)

I did the usual breakfast (yogurt, fruit, granola, and banana), and then the usual coffee and donut on the way.  The weather all day was perfect.  In the morning, at the race site, got to watch the sunrise.  It was a little humid, but not hot.  Again, you probably could not have asked for better conditions.
There was a lot of people I know doing this race, so it was chance to chat with people before and after.  That makes it even more enjoyable.
I have taken to not warming up before the race, no run or bike, but swim a bit before the race start.  I don't think it is hurting me at all.  Though I should do an equipment check before the race (I should know better), see Manitou comments.
Water was perfect and the swim went without issue.  The swim is interesting, because you swim around a point, so, if a spectator wanted, they could follow you from start to finish by walking along the shore.  Not a typical swim venue.  The water is high this year, we had swim right up to the finish before getting out of the water. This was my fastest time on this course by about 20 seconds.
I got a little stuck in my wetsuit, hence the slower time.
This course is out and back, with some hills of varying difficulty.  The worst hill you go down, the turnaround is at the bottom, so you slow way down, and then you have to go back up the steep hill again.
Two things happened out on the bike course.  One was a guy, who I think, was drafting.  I passed him, and then he was hanging on my back, then he passed me going up the steep turnaround hill.  I then watched him ride really close on a guy for a long time.  He was also chatting, could not understand him, each time we passed each other.  Anyway, he pushed me to go faster, and I eventually passed him, even though he was drafting, with about 2 miles left to go.  The other thing was a pick-up truck that was on the road.  He wasn't allowing much on the right side, I got behind him, then caught up to him.  I had trouble getting around, and eventually had to lock my brakes at a stop sign.  A biker passed him on the left, which I did not want to do. Still, ended up with my fastest bike split on this course.  Hooray!
I got lost in transition coming in from the bike.  Went down the wrong row, had to turn around and go around another rack.  Kind of killed my transition.
The run is out and back and nearly totally flat.  Only up and down is the first part in and out of transition, uphill out, and downhill in.  I heard people cheering for me going out on the run and coming into the finish, that is always nice.  The run went very well, fastest time on this course.  I actually passed people on the run.  It felt pretty good.  The whole race felt pretty good.
This was the perfect day for triathlon and I had a mostly perfect race, at least good enough to PR by over a minute.
Pictures, this year's results, and previous results below.


2014 Lake Minnetonka Triathlon Results Swim (880 yards) - 12:44 (1:27/100 yards)
T1 - 2:27
Bike (14.5mi) - 39:36 (22MPH) - Fastest bike split on this course
T2 - 1:34
Run (3mi) - 22:32 (7:31/mile) - Fastest run split on this course
Total - 1:18:51
Overall - 62/476
AG - 13/45
Pace - 4:23 min/mi
2012 Lake Minnetonka Triathlon Results Swim (880 yards) - 13:04 (1:29/100 yards)
T1 - 2:02
Bike (14.5mi) - 41:13 (21.1MPH)
T2 - 0:59 (Two weeks, to T2s under a minute, almost 30 seconds faster than 2010 T2)
Run (3mi) - 22:49 (7:37/mile)
Total - 1:20:06
Overall - 72/466
AG - 7/44
Pace - 4:27 min/mi

2010 Lake Minnetonka Triathlon Results
Swim (880 yards) - 13:27 (1:32/100 yards)
T1 - 1:51
Bike (14.5mi) - 41:58 (20.7MPH)
T2 - 1:28
Run (3mi) - 23:20 (7:47/mile)
Total - 1:22:01
Overall - 85/452
AG - 13/42
Pace - 4:27 min/mi

Manitou Sprint Triathlon (Sun 6/21)

Last year the weather was horrible. As you can see from the results below they turned it into a duathlon last year.  This year was a different story.  Rain was predicted for the day, but did not come in the morning.  It was cooler and windier than Saturday, but not bad.  I felt pretty good, better than I thought I would, waking up and heading out there.  I was a little tired, and my legs, upper hamstrings, were a little tight.
Getting up and heading to the race was a repeat of Saturday morning.
Transition area is small, tight quarters.  Part of the reason for my faster transition, that and I was right by the run out.
I got to chat with some people before the race start, didn't know was many as at Lake Minnetonka, but still a few, and that was nice.
The water level in White Bear Lake is still low, so you start far away from transition, in water about thigh high.   You have a long run up in muck, not too bad.  Hard to compare the swim from previous years because they have changed it so much.  It was my fastest time, but hard to say if it is equivalent.  Definitely not equivalent to 2010, when it was a two loop swim and you had to get out and run a short distance.
My transition went much faster and smoother this day.  The problem started when I got out on the bike.  I could not get my left cleat in the pedal.  Not good.  I tried to balance it on the pedal as best as I could.  About a third of the way into the bike I decided, wrongly, I was going to try and jam my foot in.  When I tried, my foot skipped off my pedal, and into the front wheel.  Luckily, I did not get my foot stuck in the wheel and fork, unluckily I busted a spoke and set the wheel out of true.  So, for the rest of the race I had a broke spoke and a wobbly wheel.   Fortunately, they repaved much of the road, especially the worst part, and there are no steep climbs.  With a broke spoke and a wobbly wheel, I had a great bike.  I can only imagine how good it could have been....
Anyway, second transition went fast.  This run is mostly uphill, kind of steep at times, out, and then mostly downhill on the way back.  I had a fast run.  Again, I actually passed people on the run.  Amazing. 
Another great day, another great race.

2014 Manitou Sprint Triathlon (Duathlon) ResultsSwim (880yards) = 12:49 (1;28/100yards)
T1 = 1:38
Bike (14mi) = 38:34 (21.8MPH)
T2 = 0:34
Run (3mi) = 22:23 (7:28/mi)
Total = 1:15;57
Overall = 31/167
AG = 6/14
Pace = 4:19/mi
2013 Manitou Sprint Triathlon (Duathlon) Results
Run 1 (2mi) = 15:03 (7:31/mi)
T1 = 1:01
Bike (14mi) = 41:02 (20.9MPH)
T2 = 0:50
Run (3mi) = 23:36 (7:52/mi)
Total = 1:21:30
Overall = 18/76
AG = 5/9
Pace = 4:24/mi

2012 Manitou Sprint Triathlon Results
Swim (880 yards) = 15:26 (1:46/100yds)
T1 = 3:14
Bike (13.5mi) = 38:34 (21MPH)
T2 = 0:54
Run (3.1mi) = 23:37 (7:38/mi)
Total = 1:21:43
Overall = 76/308
AG = 5/27
Pace = 4:47/mi

2010 Manitou Sprint Triathlon Results
Swim (880 yards) = 15:22 (1:45/100yds)
T1 = 2:18
Bike (13.5mi) = 37:49 (21.4MPH)
T2 = 1:34
Run (3.1mi) = 23:40 (7:38/mi)
Total = 1:20:41
Overall = 100/345
AG = 13/38
Pace = 4:43/mi

2014 Buffalo Triathlon Race Report

It looked like it might be a washout, or at least a delay.  It turned out to be much better than I expected.  It was raining up to about a half hour before, anything from a drizzle to downpour, and then it stopped.  During the swim the sun actually came out for awhile.  I think the temperature stayed in the mid to low 60s, it was humid, windy, and the cloudy for most of the race.  The last mile or so it did start raining again.  The last mile was a pelting rain.  So, there is the weather report for the race.  

I did not scope out the course before the race.  I did do the sprint in 2007, that year it rained the whole time and it was in the 50s.  I think the water temperature was in the 50s.  All I remember from that year was that the water was cold,  I a little panic attack on the swim (most races that first year I had a panic attack on the swim, I finished them all, I just had to slow down and breathe.) it was my first triathlon since high school (1991), and the run was mostly uphill on the way out and downhill on the way back.
The Olympic course is a difficult course.  This course makes that course at St. Anthony's look like a walk in the park.  I would venture to say it is more difficult, at least the bike course, than Maple Grove.  Not only does the bike course have pretty decent climbs, it also was a windy day, so that did not make it any easier.  I was a little slower than St. Anthony's, but considering the conditions I expected myself to be slower than I was.
Back to the swim for a second, it was uneventful, and if the distance is correct I was about 2 minutes faster than St. Anthony's.  That is entirely possible since the water was much calmer here than there.  Almost no waves.  I did something wonky during the swim, it must have been during the swim, my right shoulder was bothering me after the race for about 4 days.  I took some ibu and it seems to be better.
What surprised me the most was the run.  Not only how hard the course is, but how well I ran.  The run out is almost 3 miles uphill.  At points it is STEEP, and long.  I wanted to go under 2:35 for total time and partway into the run I was certain I would not go under 2:40.  I knew that at some point I would turn around and run downhill, but even then you cannot run too fast downhill, for fear of injury and\or falling, so I didn't think that I would make up the time.  I ended up running the 10K under 50 minutes.  It has been a couple years since I ran a 10K under 50 minutes, at St. Croix Valley 2012, and I did not expect it on this course.  I was somehow about to pull it out, and for a minute I thought I would go under 2:30 for the first time.  Even though this course the bike is a little under 24.6 and not 24.8, it would still be a pretty big accomplishment on this course.  In my opinion.  I could not push it that last mile to get under 2:30, I ended up 2:30:59. 
If my first two triathlons of the year, both Olympic distance, are predictive of things to come, I should be able to go under 2:30 this year in one the other two Olympic distance races I have left (AG Nationals and Maple Grove).  As long as I keep up training and getting some good recovery and rest. 
One thing I have learned this year is that rest and recovery are important.  I have taken it a little easier than normal the week before the two races, and I have had good races.  More rest and recovery required, is that just part of getting older? 
I put my results from this year and my results from the 2007 sprint below.  Again, the race in 2007 was my first triathlon since the one I did in high school, which I think was 1991. My transition times were terrible back then, it was my first time doing a triathlon and removing a wetsuit in transition.  At least I have gotten better at that.  I am using the same bike, in 2007 I rode on a 404 front and 808 rear, now it is a 404 front and disc rear.  Run was faster, but the bike and swim were shorter and 3 mile is much less difficult than the 6.2.

2014 Buffalo Olympic Distance Triathlon
Swim (1640 yards) = 27:37 (1:41/100 yards)
T1 = 2:47
Bike (24.6 miles) = 1:09:28 (21.2 MPH)
T2 = 1:36
Run (6.2 miles) = 49:33 (7:59/mi)!
Total = 2:30:59
Overall = 77/253
AG = 11/31
Overall Pace = 4:46/mi

2007 Buffalo Sprint Triathlon
Swim (440 yards) = 10:02 (2:15/100 yards)
T1 = 4:38
Bike (13 miles) = 39:13 (19.9MPH)
T2 = 2:08
Run (3 miles) = 23:14 (7:45/mi)
Total = 1:19:13
Overall = 214/731
AG = 73/178
Overall Pace = 4:53/mi