2012 Lake Minnetonka Triathlon Report

It started out sunny and warm, by the time I got out of the water it was raining.  The bottom picture above was taken after the race.  It was like that the whole race.
That did not stop it from being a good/great race. 
I got up at my usual time and had the usual breakfast.  I got to T1 early, as usual.
I had a chance to talk to a few people, some of whom I had not seen at races yet this year.
The race start announcements started about 10 minutes earlier than expecte.  I expect the reason for this is that they had an idea ran was coming, that was not predicted when I checked the morning weather.  By the time the announcements were done and we walked to the start, the swim is point-to-point around a point, it was cloudy out.  The first wave started about 4 minutes earlier than planned.  Which was great, no reason to wait around.  My plan for the swim was to start outside and work in to the first bouy.  It is a nice swim course and I was happy with my swim.  I got out and it took me a minute to realize that it was raining out.  It was raining pretty good out, and it was that way the whole race.  I wore my sunglasses on the bike, but kept them tipped to the end of my nose so I coul easily look over them.
I got out of my wetsuit and on the bike much better than last week.  Part of that was due to going no socks, which was a really good idea for this day.  I am going the rest of the year sockless.  I was worried about running sockless, but there were no issues at all.  Going sockless is really going to help my transition times.
The only and only time I did this race was in 2010. I remembered the swim and run, but the bike I did not totally remember.  The bike is somewhat hilly, definitely more hilly than last weeks Manitou sprint.  I tried to be as aggressive as possible on the bike, and it went pretty well, even in the rain, some times coming down pretty hard.
There was a guy in my age group that was going back and forth with me on the bike.  At one point after the turn around, a guy in the 45-49 AG passed me, then the guy who was going back-and-forth passed me and got on his tail.  This was a flat part of the course with a headwind.  It appeared the guy from my AG wa drafting off the older guy.  This kind of pissed me off.  I did pass him again, then he passed me right into transistion.  He had a small lead out of transition, but I passed him on the run and he never was able to catch me.  So, poo on him.
While I was out on the bike, two fellow triathletes who were not racing that day, Suzie and Paul, were out on thier bikes and at two different points cheered for me.  That was great.  It is always good to have people you know cheering your name. 
When I came out of T2, I saw Jackie, Jen (my sister-in-law), and Jen's two boys.  It was great to hear and see them.  Jackie's two nephews are so cute and energetic. 
The run out has slight uphill and then mostly flat.  That uphill is tough at the beginning and the end.  At the top of the hill the Gunthers were cheering, which was also really nice.
Once I got out on the flat part it felt pretty good.  I had a really good rhythm.  I did have the thought that I am going to skip Tuesday Night Time Trial this coming Tuesday.  I am going to need the extra legs for Waconia next weekend.
When I finished, it was still raining, and Jackie, her sister, and her sister's boys were there to cheer me in.  I chatted with them before they left the rain.
Aside from the rain, or maybe because of the rain, it was a really good day to race, and I had a really good race.  I was faster than 2010, by 2 minutes, and that improvement was spread over the swim, bike, T2, and run.  My run pace was the same as Manitou last weekend.
I recommend the Lake Minnetonka Triathlon.  The bike course is challenging, but not long, the run course is mostly flat, and the swim course is a nice point-to-point.  It is a well run race.  The food at the end leaves a little to desire (muffin assortment, bananas, apples, and oranges), but everything else is done very well.  The volunteers were great.  Everything went very smoothly.
Next week is Lake Waconia.

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

2012 Manitou Sprint Triathlon

It was hot and windy on Sunday.  Very much different than when I did this race in 2010.
If I remember correctly, in 2010, it was overcast, damp, and a bit cooler.
Anyway, earlier in the week I started feeling a little "off".  I rarely get sick, but Wednesday and Thursday I had almost no voice, no sore throat, just "froggy" and unable to speak.  Thursday things started to break up and I had more voice, but also more coughing, clearing, and some snot to go along with it.  On Sunday, I felt ok, still hacky and hoarse.  I cannot say for sure this affected my performance at all.  I don't think it did, I did feel a little fatigued going into the race.  This might have been from doing the Tuesday Night Time Trial during the week, working out, and not getting enough sleep. 
Onto the race, as always, I got there early and got setup fairly quickly.  I saw a lot of people I know at this race and I had plenty of time to chat, since I got there so early.  That was nice.
I warmed up on the bike briefly, mainly to make sure that the bike was ok and to check the wind.  Bike was ok.  The wind did not seem too bad, but I will get back to that.  Then I went for a short run.
Onto the race
The wave was only my AG, which is nice because it gives you and idea of where you are during the race.  I started out kind of slow, intentionally and unintentionally.  The unintentional part was that I missed starting my watch, so I kind of messed with it while getting in the water, which put me at the back when I started swimming.  The water was choppy, and sighting was difficult, especially on the way because you are swimming into the sun.  I came out of the water 9th, of 26, in my AG.
Transition in a long run up, and I jogged it.  That is not the reason for my SLOW T1 time.  The slow time is due to having a little trouble getting out of my wetsuit and trouble getting socks on.  I am skipping biking and running in socks.  I tried running without socks on Monday night and there were no issues.  No more racing with socks on.  Unless I have problems at Minnetonka this weekend, then back to socks.
Once I sorted out my issues and got on the bike, I got a feeling for the heat and the wind.  The wind was pretty bad, I felt like I was getting pushed around a lot, that along with the horrible road surface, made for an unpleasant/uncomfortable ride.  I think my biggest mistake on the bike was not paying enough attention to my pedal stroke.  I think I was getting sloppy with my foot and knee position.  I think if I paid more attention, like I was doing at St. Anthony's and GW Du, I would have had a faster time.  Something I need to continue to think about is bike form, it makes a big difference, at least for me.
I did get off the bike fast and on the run fast.  The run is pretty well shaded, but still warm/hot.  The out part of the run is mostly uphill and the back is mostly downhill.  I felt ok on the run, not strong.  The first mile I felt very fatigued, but as it went on I started to feel better, which was a good thing.  There was a lot of people, volunteers, people who finished the race, and spectators cheering, which was really nice.  I felt I did a good job of concentrating on my run form.  Close to the finish I got passed by a guy, who happened to be in my AG, so I ended up missing 4th place in my AG by about 6 seconds.  Not a big deal.  Not sure I would have done anything about it had I known the guy was in my AG.  Typically, I am racing for myself and not concerned with my competition.  How I finish in my AG and overall, is how I finish.  That being said, I think with a better T1 and a little better concentration on the bike, I might have been able to squeeze in the Top 3 in my AG.  There is always next year.
After the race there was some time to wait until we could go into transition and get our stuff.  So I decided to get the free massage, which I had never done before.  I learned what I already knew.  I need to take more time for massage/use the roller when I do recovery, also probably stretch more.  I am tight and I can get cramps, mostly in my hamstrings and glutes.  So, stretching and massage needs to become something I do regularly.  Again, something I already knew, but something I need to do.
OptumHealth Performance puts on this race.  It is very well excuted and as far as I am concerned it went very smoothly.  My only recommendation would be cold water/cold beverages at the finish.  The water was warm and water was the only option.   Otherwise, everything was great.
This coming weekend is Lake Minnetonka Triathlon, which I last did in 2010.

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

Interesting to note, my St. Anthony's run time from 2011 and 2012 are exactly the same and my Manitou times from 2010 and 2012 are nearly the same.  Very strange.

May 2012 Training Summary

In May, my training time was down from previous years.  I did do two time trials, a duathlon, and I also got married.  The getting married is the biggest event of the month and the year, and possibly my life.  It was a great wedding. I don't think I could have asked for anything more.
Even though my time was down from previous months, and previous Mays, I feel I still got high intensity workouts in that will benefit me this season.  I felt pretty good most of the month.
Below are my results from the two TTs I did this month, along with comparisons to previous Mays.
In June, I will do four triathlons, so there will be action packed weekends.


Tuesday Night Time Trial Results

5/8 - 11 miles = 30:12 @ Average Speed = 21.85MPH
5/22 - 11 miles = 29:14 @ Average Speed = 22.58MPH

Nice improvement over the the two weeks
May to May Comparisons

Total and Averages Since 2007

YTD and Totals Since 2007

Gear West Duathlon Video

Gear West Duathlon Video by Curt Wood

2012 Gear West Duathlon Race Report

My results for 2012 GW Du were better than expected.  I was hoping to go about the same time as last year, at best, I ended up going over a minute faster than last year.  My minute improvement came in the most unexpected place, the second run.
This is a difficult duathlon, not that duathlons are easy in the first place.  Running hard, biking hard, and then running hard again is never easy.  This one has a nice little cross country course for the run, with a mix of some pavement, grass, dirt/mud, wood chips, and a variety of hills.  The bike course is also hilly.  So, overall there is no real relief on this course.
This year the weather was cold and damp.  I think the temperature was in the mid/low 50s and drizzled the whole race.  In 2011, it did not rain during the race, but the run course was extremely muddy.  This year the course was not muddy, just damp. 
In 2012, the first run was shortened from the original 3.1mi to 2.8mi, this is the same as 2011.  In the results portion I did a little extrapolation so I could compare 2011 and 2012 to previous years.
I was up early as usual, ate my usual breakfast of yogurt with frozen fruit and granola, and a banana.  On the way I stopped for coffee and a donut, my normal pick-me-up before a race. 
Since this is typically my first MN race of the year, I have a chance to see some people I have not seen since last season, which is always nice.  Upon arrival I got my race bag, setup my transistion,  and did a short bike warm-up to make sure the bike worked and that I worked. 
I thought it would be warmer, so I did not bring a lot of clothes. This resulted in me getting a little cold waiting to start.  I think my one-piece tri-suit was warm enough to race in.  I felt pretty good just wearing that, until after the race when I started shivering.  I was so cold after the race, I don't remember being that cold after a race, ever.
Immediately before start I did a short warmup run and felt pretty good.  The first few races of the year I always feel a little more anxiety/nervousness, because I am not yet sure how I am going to perform early in the year. 
Once out of the gate I felt pretty good.  I did not try to burn up the run course, I wanted to have some in the tank for a decent bike and a decent second run.  It turned out to work.  My bike split was the same as last year and my second run was my fastest here, ever by a minute. 
The only place I messed up was T1.  I don't know why, but for some reason, I grabbed my right bike shoe and tried to put it on my left foot.
The bike went well, even with the wind.  There were points when I had a head wind and I actually felt strong.  The bike, as always, helps me in duathlons, since I am not the fastest runner.  My first run had me 19th in my AG, and my second run had me 18th, but my bike was 10th fastest in my AG, so that helped me move up a bit.
I would say the most painful part of this race is the short steep climb up a grassy hill at the end of each run and then the lap around the track.  You finish the short steep climb up this grassy hill and see the finish line, you head straight at the finish line and then left turn for a lap around the track before you eventually finish.  It is such an evil way to finish.  That last hill just burns your legs and then you have to do that one lap. 
I am very happy with my results for the 2012 GW Du. How could I not be happy when I drop a minute from my time over such a difficult course.  I first did this race in 2006, it was my first duathlon, I did it in 2:01:08, so since 2006 I have improved my time by about 25 minutes. 
Typically, my next race would be the Apple Duathlon, but not this year.  This year, I am getting married on that Saturday.  Hooray! So, my next race will be the OHP Manitou Sprint Tri.

2012 Results
Run (2.8mi) - 22:18 (7:53min/mi)
T1 - 1:21
Bike (17mi) - 48:53 (20.9MPH)
T2 - 0:51
Run (2.5mi) - 20:16 (8:05min/mi)
Total - 1:33:42
Overall - 99/263
AG - 16/27
Pace - 4:12
Convert first run to 3.1 miles to compare to 2006 - 2008, and 2010 and total time = 1:36:04, which is 1:18 faster than 2011 and 2:20 faster than 2008, previous fastest.

2011 Results
Run (2.8mi) - 22:33 (7:59min/mi)
T1 - 1:12
Bike (17mi) - 48:52 (20.9MPH)
T2 - 1:06
Run (2.5mi) - 21:16 (8:29min/mi)
Total - 1:34:58
Overall - 129/321
AG - 14/31
Pace - 4:16

2010 Results - Taking it slow due to recovery from stress fracture
Run (3.1mi) - 27:57 (9:19min/mi)
T1 - 1:15
Bike (17mi) - 48:41 (21MPH)
T2 - 1:47
Run (2.5mi) - 25:42 (9:42min/mi)
Total - 1:45:19
Overall - 200/380
AG - 38/63
Pace - 4:40

2009 I volunteered, did not race due to stress fracture

2008 Results
Run (3.1mi) - 23:58 (7:44min/mi)
T1 - 1:15
Bike (17mi) - 49:40 (20.5MPH)
T2 - 1:16
Run (2.5mi) - 22:17 (8:54min/mi)
Total - 1:38:24
Overall - 151/410
AG - 26/44
Pace - 4:22

2007 Results
Run (3.1mi) - 24:29 (7:54min/mi)
T1 - 1:42
Bike (17mi) - 53:56 (19MPH)
T2 - 1:29
Run (2.5mi) - 23:15 (9:18min/mi)
Total - 1:44:29
Overall - 201/342
AG - 39/45
Pace - 4:38

2006 Results-First Duathlon Ever
Run (3.1mi) - 27:49 (8:58min/mi)
T1 - 3:18
Bike (17mi) - 1:00:37 (16.8MPH) - Road bike with clip-on aerobars
T2 - 2:25
Run (2.5mi) - 26:59 (10:47min/mi)
Total - 2:01:08
Overall - 315/353
AG - 43/44
Pace - 5:23

April 2012 Training Summary

Below is the comparison of my training data for Aprils since 2007.  This is one of my lightest, in terms of time, Aprils in my training history.  April is typically the month that has the highest hours in terms of training.  In April of 2011 I had a ridiculous amount of bike hours.  This was due to working at OHP on the weekends and getting a lot of time in there.  Now that I don't work there on Saturdays, I lose some of that bike time.  I guess this year I am going to find out if less training, and, hopefully, higher intensity gives good results.  I found this month that when I did high intensity workouts I felt much better.  I was tired, but I felt better overall.
In my previous post, I went over St. Anthony's and my results from this year are comparable to previous years, so I am not behind, in terms of my fitness level, if I use that race as a measuring stick.  My hope is that I can do some focussed speed and hill work, in preparation for the  Gear West Duathlon near the end of May.  The GW Du is one of the hardest duathlons, possibly hardest races, around.  The trail run is very challenging and the bike course is not flat.  Also, in May is when Tuesday Night Time Trials (T'N'T) begins every other Tuesday, it is a tough course and a hellish workout.


Year-Over-Year April Workout Comparison

Since 2007 Totals and Monthly Averages

YTD Totals and Totals Since 2007

2012 St. Anthony's Race Report - 200th Blog Post, 70th Race

This is my 200th blog post (milestone) and my first race of 2012 is my 70th triathlon\duathlon that I have finished. I have only had two dnfs, one at St. Anthony's in 2009, and one from a flat.
This is my 5th time at St. Anthony's.  2008, 2010, 2012 were full Olypmic distance, 2009 there was no swim for the AG due to weather and I had a stress fracture, so I did the bike and dropped out.  In 2011, the swim course was shortened and moved to a different location.  2010 I was recovering from the stress fracture.  Typically it is hot, especially the flat, mostly shadeless, run course.  This year was no different.  There is some history.  Now to the present.
I arrived in Orlando and drove to Ocala to my mom and stepdad's on Thursday afternoon.  Just hungout there Thursday night.  My rental "car" was a brand new Dodge Dakota Crew, surprisingly nice. 

Friday morning I got up and assembled the bike, which was nicely packed and shipped by Gear West, some pictures above.  No problem assembling the bike.  Went for a 25 minute bike ride after lunch, so it was early afternoon.  It was hot.  I biked a little easy and a little hard, wanted to make sure the bike was ok, and make sure I was ok.  I then went for a short run, about 11 minutes.  It was hot.  Spent the rest of the day relaxing.
Saturday we got up and drove to St. Petersburg and checked in at the race.  As usual, packet pickup and bike deposit was super easy.  They do a really good job of getting people through.  Probably one of the best races to take care of packet pickup, especially for such a big race. 

When I got to the hotel, I was dripping with sweat, just from walking around to do packet pickup, drop off bike, and walking the expo.  Took a quick shower, laid out all the stuff for the race, and relaxed before dinner.  Had dinner at the usual place, a sports bar near the hotel, that has a good spiral meatloaf (beef, pork, cheese, red peppers, and spinach), green and yellow squash, and mashed potatoes.  Yum.  Also had a couple Sam Adams Summer Ale.  Yum.
Fell asleep by about 9:30, woke up about 4 times during the night, but fell back asleep quickly.  Woke up with my alarm at about 3:20, showered, had coffee, yogurt with crushed nuts, oj, and banana for breakfast.  On the ride over, and the walk from the car to the transistion area, I drank some Gatorade and at about half a Clif Bar, Clif Bar did not taste very good to me.  In hindsight, I probably should have had a little more to eat.  I think I drank enough.  Besides a cup of coffee, 8 oz of oj, I drank about 3/4 of 32 oz Gatorade and a liter of water. 
Brief sidetrack, I drank almost my whole 20 oz water bottle on the bike (about 80% water and 20% Gatorade) and at every water stop on the run I either poured water on myself, got water in my mouth and spit it out, or drank some water.  I also took a gel on the bike.  Taking a gel is odd, I usually don't do that, but I felt I needed it.
Back to the transition, pictures below. With my bike already there it was pretty easy to setup, and I was early, so I did not have to fight for space.  Also, this year they let us put our bags along the massive fence line, this was helpful.  I had some time to burn, as I usually do, since I show up so early.  I saw David Thompson, the pro from St. Paul, and chatted with him briefly, and also said "hi" to Jerry, the announcer who announces races everywhere. 

After putzing and using the bathroom, I said one last "by" to my mom and stepdad and walked to the swim start.  It is point-to-point, so basically it is a one mile walk for 3000 people. 
While waiting for my start, I was briefly interviewed by a guy from the Tampa Bay Times (http://www.tampabay.com/components/video/v/1612278030001) he interviewed me for about 5 minutes, and then put me in the clip for about 15 seconds.  It was strange.
It was an open water swim start, as usual, I took it easy off the start and built up.  The 35-39 AG has about 240 people in it, and is split into two waves, so about 120 people in my wave, the swim was a bit of mess for the first half.  The water was pretty calm, but lots of people all over the place.  I got hit, run into, I ran into people, etc.  The swim starts parallel to shore and the turns out and away, when we made the turn the water got very choppy and there was a lot of roll.  It continued this way the rest of the swim, even back into the shore the water was choppy.
Once out, I did a pretty good job of getting to my bike and out of T2.  It was a pretty fast transition for me.  On the way out of transition Jerry saw me and made a comment about my bald head, that it was intentional and something about how it made me look better (sexy?).
The bike is flat and fast and the wind was not too bad this year.  There is not to much to say about it, except that it was crowded at times and not enough people would yell, "On your left!" when passing, which is not cool.  I tend to say it everytime I pass someone, and frequently got a positive response.
As expected, with about 4 miles to go, my back and neck started bugging me.  Typical for early in the year, I am not ready to ride that long in aerobars.  I was pretty sore in the neck and shoulders the next day.
I got off the bike pretty quick and out of transistion feeling ok. I started off slower than usual.  Typically I borderline sprint out of transition and run hard the first half mile to mile and then back-off.  My legs felt a little tired this morning.  The run is flat, and  you begin to realize how hot it is outside.  I think I did the first two miles in about 17 minutes, a nice 8:30 pace, I ended up at a 8:53 pace.  Just after mile 5, I did something I rarely have ever done, especially in a Oly distance, I walked for 30 seconds.  I just felt ick, and needed to take a breath and clear myself.  I was then able to run in.  I later found out, as you will see below, I ran the exact same time as last year.  Exact same time.  That is really, really strange.

Anyway, when it was over I chatted with a few people from MN that I know, and at some food.  One of them is the winner of the Men's Elite, Dan Hedgecock (who has his race report at http://danhedgecock.blogspot.com/), and his girlfriend Claire who is also an Elite Triathlete.  David, the pro from MN, whose blog is at http://thompsontri.blogspot.com/.  Also, Tim, who is a coworker from MN, and his wife.  Tim did very good also, and can also be seen in the Tampa Bay Times video.
After the race we stopped at Sonny's a BBQ place in FL, and I think GA, and had all you can chicken.  Got back to my mom's and very uncomfortably and sweatly packed the bike up.
All in all, I am happy with the race.  First race of the year is, in my opinion, a bit of a chance to get see where I am at, especially a race like this where I am not competitive in my AG.  I learned that I need to work on my run, which I knew and is usually the case this time of year, and everything else seems to be in pretty good shape for this time of year. This was my fastest time, by about a minute, on this course, when at the full Oly distance.  The time improvement is swim, T1, and T2.
The triathlon season has officially begun for me! Hooray!
Below are my times from this year and previous years

2012 Results
Swim (1640 yards, new course) - 29:03 (1:47/100 yards, wetsuit)
T1 - 2:18
Bike (24.8 miles) - 1:12:54 (20.4MPH)
T2 - 2:42 (sprayed some sunblock on myself, put on socks, and forgot my race belt and had to turn around and get it)
Run (6.2 miles) - 55:04 (8:53/mile)
Total - 2:41:51
Overall - 977/2689
AG - 124/236
Overall Pace - 5:04/mile

2011 Results
Swim (1094 yards, shortened for weather) - 17:56 (1:48/100 yards, no wetsuit)
T1 - 5:49 (shorter swim course, loooonnnggg run to T1)
Bike (24.8 miles) - 1:10:44 (21.1 MPH)
T2 -  2:45
Run (6.2 miles) - 55:04 (8:53/mile)
Total - 2:32:18
Overall - 980/3125
AG - 110/239
Overall Pace - 4:49/mile

2010 Results
Swim (1640 yards) - 29:36 (1:49/100 yards, this was wetsuit)
T1 - 3:12
Bike (24.8 miles) - 1:15:10 (19.8 MPH)
T2 - 2:27
Run (6.2 miles) - 58:33 (9:22/mile, coming off stress fracture)
Total - 2:48:56
Overall - 1264/3192
AG - 156/287
Overall Pace - 5:18/mile

2009 Results
No swim due to weather, then dropped out after bike due to stress fracture
Bike (24.8 miles) - 1:10:43 (21.1MPH)

2008 Results
Swim (1640 yards) - 30:58 (1:53/100 yards, wetsuit)
T1 - 3:38
Bike (24.8 miles) - 1:11:48 (20.8MPH)
T2 - 3:42
Run (6.2 miles) - 52:54 (8:31/mile)
Total - 2:42:57
Overall - 1258/3350
AG - 121/231
Overall Pace - 5:11/mile