St. Anthony's Triathlon 2014 Race Report

I am posting this later than I normally would, which turns out to kind of fortunate.  Yesterday, I got an email from USAT that my time was fast enough, and I finished high enough in my AG, to qualify for Age Group Nationals in Milwaukee this August.  This was a huge, pleasant, surprise.  I have already registered and will going down there.  Hooray!  On to the race report.


This year was different than previous years.  This year, Jackie and I went to Sanibel Island for a little vacation.  Picture of sunset and beach below.  We were there for about 5 nights before going to my mom and stepdad's house and then to the race.  The vacation before the race, meant no training like normal.  So, it was a week off of swimming, some recreational biking, and a couple easy runs and one hard run, all about half an hour long.  Maybe the week of rest before contributed to my best time, so far, at St. Anthony's.

This year I used Tribike Transport, instead of shipping the bike, assembling at my mom's, taking to the race, bringing back from the race, disassembling, packing, and shipping before I leave.  TriBike Transport sets up right outside transition, so all you have to do is pick up the bike and walk it into transition and then drop off after the race.  Very easy and very nice.  I highly recommend using it, if it is available for a race you are travelling to go to.  It costs as much as me shipping it, and is much cheaper, and easier, than flying with it.  As long as I do this race, I will probably use it from now on.
As always, packet pickup at this race is so fast and easy.  In and out.  They do a really good job.

Not sure if it was the near week of rest before the race, or my training so far this year, or both, but I had my fastest time to date.  I had my fastest run and bike.  I was over 7 minutes faster than my previous fastest time.  It was only the fourth time we were able to do the full swim course, twice it was cut short for weather, and one year the swim was cancelled for everyone but the pros.  Anyway, this was my fastest time, by far.

Below are the usual transition pictures and a picture of the water the day before.  Below are my race results from the previous years. 

The weather this year was nearly perfect, there was still some wind, but not as previous years.  I had my usual breakfast of oj, coffee, water, apple fritter, yogurt, and banana.  Had some Gatorade here and there before the start.  Transition setup was pretty easy.  Morning was uneventful and went well.  It was nice to have Jackie to walk with me to the swim start.  I usually don't have someone out there before the start.  I did short swim around before the start of the race.  I really didn't warm up much before the start.

The portion of the swim that was parallel to the shore was pretty decent, once you turned and headed for open water it got pretty tough.  There were some people struggling out there.  I could see people doing backstroke or breaststroke, or just bobbing.  When I was swimming into the waves, at times it felt like my body was popping almost entirely out of the water.  It was almost as bad going back in, where the water was coming over the top.  I would rather do the full swim in these condition, than a partial swim.  Overall the swim went well.
Once out of the water transition went pretty well, especially for it being the first time of the year.  The bike felt a little less windy than previous years, but still felt windy.  I am always a little nervous for this race, since it is usually the first time outside on the tribike.  This year it was the first time outside on any bike.  I guess the extra training I put in this winter paid off.  The bike went well.  As expected, I started getting uncomfortable about mile 20, that.  That has to do with a lack of time in the aero position and I expected it. 

Second transition went fast.  Going out on the run I felt ok.  Not great, but pretty good.  I was surprised at my time, I thought I would have been slower, but I actually had my best run on this course.  As always, it started to get hot.  Last year, I walked a little around the last mile mark, this year I told myself I was not going to do that, and I did not walk.  Looking at my splits, I kept a steady pace.  They had splits at 2.5K, sprint turnaround, and 5K.  My pace at each of those was within a second of my overall pace, so that is great.  I typically fall off the last 2 miles.  The run is through a residential neighborhood.  It seems that every year the people along the course get more into it.  This year there was a guy at the end of his driveway with a Tiki bar setup, and cases of Corona around it.  He was handing out beers if anyone would take them.  It is pretty cool to see people along the course out cheering and celebrating.

As always, this is great race to do.  Great course, well executed.  I get go down and see my mom and stepdad, and this year I got a vacation with my wife beforehand.  Hopefully, I can do this race, with a vacation beforehand, again in the future.

2014 Results
Swim (1640 yards) - 29:00 (1:47/100 yards, wetsuit)
T1 - 2:50
Bike (24.8 miles) - 1:09:36 (21.4 MPH, fastest bike)
T2 - 1:43
Run (6.2 miles) - 51:34 (8:19/mi, fastest run)
Total - 2:34:41
Overall - 344/1687
AG - 48/182
Overall Pace - 4:52/mi 

2013Results
Swim (820 yards, shortened for weather) - 14:05 (1:43/100 yards, wetsuit)
T1 - 6:27 (shorter swim course, loooonnnggg run to T1)
Bike (24.8 miles) - 1:11:35 (20.8 MPH)
T2 - 2:29
Run (6.2 miles) - 52:43 (8:31/mile)
Total - 2:27:18
Overall -  752/2404
AG - 91/201
Overall Pace - 4:41/mile

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 (820 yards, shortened for weather) - 17:56 (2:11/100 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

Workouts from 2/3/2014 - 2/23/2014

Ever year, I try to post some of the workouts that I do.  Usually, I do it early in the year.  When I have long strings of  workouts and they are a little more interesting.  During the season, when I race almost every weekend, the works are shorter and there are less of them.
Anyway, here are workouts I did over a 3 week period.  Total workout time was a close to 18 hours.

Monday - 2/3/14
Morning Swim = 2420 yards (55min) - 350 fr, 150k fins, 350 pull, 150k fins, 5x200(1.pull, 2.pull and paddle, 3.paddle and fins, 4.fr fast, 5.slow pull), 4x~50 (30yards with bands), 2x25(1/2 arms at side (a.a.s) rotate and 1/2 single arm, all with fins), 50 a.a.s single arm, 50 slow swim, 6x25 distance per stroke (dps, try to drop stroke count each 25)

Afternoon Strength = 20 min  - 4x15 of each = leg press, hip adduction, hip abduction, seated dip, ab machine, leg extension, leg curl

Tuesday - 2/4/14
Afternoon Run = 45min - On treadmill.  10 min warm-up, then 6x5min (3min @ 7:30/mi and 2min @ 8;06/mi) then 3x60sec (30sec @ 6:58/mi and 30 sec @ 8:00/mi), and then cool down.

Evening Bike = 65min - On trainer at home, cyclecross bike, first 20 minutes steady EZ to moderate.  Then slightly harder resistance rest of time at a steady pace.

Wednesday - 2/5/14
Morning Swim = 2300 yards (55min) - 300fr, 3x100 (back no fins, kick no board, kick fins with board), 300 pull, 2x50(a.a.s kick and single arm), 2x50 (fingertip\catchup), 4x25(bn, bd, f, ez), 2x25fr, 50ez, 5x100 @ 5:00 each AFAP and then rest remaining time, did 100 pull after fast 100 fr (1:16, 1:19, 1:15 (off the blocks), 1:19, 1:20)

Thursday - 2/6/14
Morning Bike = 54 min - LA Fitness spin class.  Not a great class.  Mix of "hills", "sprints", a lot of up and down on the bike.  First 12 minutes was warm-up.

Friday - 2/7/14
Morning Swim = 2750 yards (60 min) - 300fr, 200 pull, 150K fins, 200 pull\paddle, 50kob, 2x[(100(50kandr, 25overkick,25fast)), 4x50 (1.swim ez, 2.kick, 3.kick, 4.fast), 250pull], 6min swim (400 yards), 5 deckouts with 50 flutter on deck, 4 min swim (250 yards), 5 deckouts with 40 flutter on deck, 2min swim ez (100 yards), and 5 deckouts with 30 flutter on deck

Afternoon Strength = 20min - 3x15 of each = leg press, seated dip, bicep curls, tricep, ab machine, chest press, and seated ab

Afternoon Run = 20min - 6min at 9:30/mi and 1%, then 8:27/mi and increase 0.5% incline every minute to 3%.  Then 1 min a 1%, then 2 min at 3.5%, then 1 min at 1%, then 1 min at 4%, then 1min at 1%, then 1 min at 4.5%, then 2 min at 1% at 8:00/mi, then warm down.

Saturday - 2/8/14
Morning Run = 40min - At LA Fitness on treadmill.  All at 1%.  10 minute warm-up.  Then 20 minutes at about 7:30/mi, then ~2 min at 7:19/mi, then ~5min at ~7:30/mi, then about 1min at ~7:19/mi, then cool down.  About 5 miles in 39 minutes.

Sunday - 2/9/14
Morning Bike = 84.5 minutes - LA Fitness spin class.  ~ 30min warm-up.  Mostly "hills", then combinations of hills and sprints.

Total for week of 2/3/14 - 2/9/14 = 2.83 hours of swim (7470 yards), 3.39 hours of bike, 1.75 hours of run, and 0.67 hours of strength = 8.64 total hours.


Monday - 2/10/14
Afternoon Run = 35min - At LA Fitness, on treadmill.  Start at about 9:40/mi and increase speed ever 5 minutes until 30 minute mark, 8:19/mi.  Then 2 min at 8:00/mi.  Warm down.

Tuesday - 2/11/14
Evening Bike = 70min - At home on trainer.  Start EZish, switch to harder gear every 15 minutes for an hour.  Cool down last 10 minutes

Wednesday - 2/12/14
Morning Swim = 2550 yards (60min)-300fr, 200k, 2x50 kick-n-roll, 300 pull, 100 a.a.s single arm, 6x25kob, 50-100-50, 150 long and smooth, 25-50-25, 200 long and smooth, 25-50-25, 6x25kob, 2x250(pull, paddle, swim)

Thursday - 2/13/14
Morning Bike = 54min - LA Fitness spin class, not great spin class.  Up and down on bike, "Hills", sprints.  15 minute warm-up and the rest was class.

Friday - Sunday - 2/14/14 - 2/16/14 - No workouts.  Out of town visiting family and going to Chicago Auto Show.

Total for week of 2/10/14 - 2/16/14 = 1 hour of swim (2550 yards), 2.07 hours of bike, and 0.58 hours of run = 3.65 total hours.


Monday - 2/17/14
Morning Swim = 2850 yards (60min) - 300 fr, 200k, 300pull, I don't remember all of the workout.  Too many pieces.  There was a 3x25 off the blocks, 25 fast and then back EZ.

Tuesday - 2/18/14
Evening Bike = 70min - At home on trainer. 6x10minutes, harder gear every 10 minutes.  Warm down last 10 minutes.

Wednesday - 2/19/14
Morning Swim = 2800 yards (63min) - 400fr, 2x75(sc,k,sc), 200pull, 4x50k, 3x75(ez, med, fast), 25scull, 5x50, 2x200(k with fins), 3x75(ez, med, fast), 25 scull

Afternoon Run = 40min - 5min mod/ez ~9:30/mi, then 3.1mi (5K) at 7:30/mi pace, mostly 7:24/mi.  Did 5K in 23 minutes.  Then warm down.

Thursday - 2/20/14 - No workout


Friday - 2/21/14
Morning Swim = 2350 yards (55 min) - 300fr, 150K fins, 200 pull\paddle, 3x50k arms at side, 50 scull, 2x (100 (25 dog paddle, 25 swim), 2x100(half and half), 100 (25fast, 25 fr), 200 pull), 3x100

Afternoon Strength = 20min - 4x15 of each = leg press, hip ab, hip ad, leg ext, prone ab, and seated ab

Afternoon Run = 15min - On treadmill at LA Fitness.  1 min warm up at 9:40/mi at 1%, then 4 min at same pace at 3%, 5min at 4%, 4 min at 5%, 30 sec at 1% at 6:58/mi pace.  Warm down.

Saturday - 2/22/14 - No workout

Sunday - 2/23/14
Morning Bike = 84minutes - LA Fitness spin class.  ~ 30min warm-up.  Normal Scott workout, very good.  Spin, flats, hills.

Total for week of 2/17/14 - 2/23/14 = 2.95 hours of swim (8000 yards), 2.57 hours of bike, 0.92 hours of run, and 0.33 hours of strength = 6.77 total hours.
 

March 2014 Racing and Training Summary

Through March I am still maintaining my goal of getting in 10 or more hours a month on the bike.  I have spent more time on the bike the first quarter of 2014 than I have any previous quarter.  See below.  Overall, I am maintaining a workout load that I am very happy with. I have also put in more training time in the first three months of this year than any previous year.  My run and swim might be a little lower, but I think I am keeping my intensity high for both, so that should be just fine. 
I have pretty good start to 2014. 
I have felt under the weather, cold like symptoms on and off at times, but nothing too bad. 
First race of the year, St. Anthony's Triathlon is about 3 weeks away.  I am feeling pretty good about it.  Two weeks ago I did my annual St. Paul Irish Run 8K.  I use this run to check my fitness.  It was the coldest day I have ever done this run, it was in the 20s and the wind was pretty stiff.  I had my fastest time since coming back from my stress fracture.  Still not as fast as right before my stress fracture, but working on getting there.

Totals for First Three Months of each Year:
2007: Total Time = 18.95 hours - Swim = 9 (8950yards), Bike = 6.1, Run = 3.75
2008: Total Time = 63.5 hours - Swim = 20.5 (15567yards), Bike = 19, Run = 24
2009: Total Time = 74 hours - Swim = 25.1 (63225yards), Bike = 32.45, Run = 16.4
2010: Total Time = 73.86 hours - Swim = 26.8 (74550 yards), Bike = 28.04, Run = 4.83
2011: Total Time = 72.67 hours - Swim = 27.94 (70100 yards), Bike = 30.17, Run = 11.48
2012: Total Time = 67.25 hours - Swim = 29.81 (84700 yards), Bike = 23.03, Run = 13.785
2013: Total Time = 69.78 hours - Swim = 23.47 (66700 yards), Bike = 27.58, Run = 13.59
2014: Total Time = 76.51 hours - Swim = 25.53 (68270 yards), Bike = 33.93, Run = 11.73

Saint Paul Irish Run Results, 8km (5 miles):
Prior to 2009 I had done the 5k run.
2009 - 36:40 (7:20/mi)
2011 - 38:49 (7:49/mi)
2012 - 39:11 (7:53/mi)
2013 - 38:10 (7;41/mi)
2014 - 37:53 (7:38/mi)
Slowly getting faster.....

Finally, through the first three months of 2014 my average weight is the lowest it has ever been.  My average weight through the first three months is about 188.  In 2010 and 2011 my average for those years was about 189.  I have lost about 10 pounds since I weighed myself at the beginning of January.
So far, so good for 2014.

Year-to-Year Comparison of March

Totals Since 2007 and Averages

YTD Total and Totals Since 2007

 

February 2014 Training Summary

This was a big February for me.  It the most training time I have put in for a February.  It is the most time I have spent on a bike in a February.  This year is starting off as I wanted to, with a lot of bike time and a lot of training time.
My combined time for January for February is 50.56 hours, 16.78 hours of swim, 23.26 hours of bike, 6.98 hours of run, 3.12 hours of strength, and 0.42 hours of elliptical training.  The next closest year was 2011 at 47.17 hours, and 20.3 hours on the bike.  So, I am starting off this year.
I am feel pretty good.  I think most of the pain I feel has come from shoveling.  I feel better when I string a number of days together working out.  When I have stopped working out for 2-3 days and then start back up, I feel a little off.
In March, I would like to keep my bike over 10 hours, and I would like to get my run time up to about 6 hours, at least over 5 hours.  I have the Irish Day 8K in Saint Paul, I have done this run for a number of years and I use it as an early season test of my fitness.  My goal is to go under 38 minutes.
I just need to keep my current workout pace up and keep my focus.


Year-to-Year February Comparison

Totals Since 2007 and Averages

YTD and Totals Since 2007

 

Goals for 2014

I wrote my goals down in late December on the white board, see picture below. 
I have been keeping my goals on a white board for a number of years.  I hope if I see the goals everyday, or at least a few times a week, it can help remind me what I am working toward, and embed it in my head. 
The white board  is now in our new "training room.", so I see it almost everyday, either when I go in there to get stuff or ride my bike. 
Also, I write down why I have the goals.  I give reasons.  I heard\read once that if you have goals, you should have reasons, so I have reasons.  I think they are good reasons.

Here are my goals:

• Ave Speed 23.5 MPH for 10+ miles
• 10K faster than 48 minutes off the bike.
• Open 10K faster than 46:30
• Faster than 2.5 hours for an Olympic distance triathlon
• Faster than 21:30 for a 5K/3mi
• Faster at 40 than I was in my 30s
• Do a back-to-back race weekend

Reasons:

• Sunrises
• Feeling of accomplishment you can only get from racing
• The challenge
• It is fun
• Get faster as I get older
• Because I can

Some of my goals are similar to previous years. I think the goals are set are doable for me.  I think I have missed my goals in previous years because I have not  been able to put in the training time. 
I think if I went back to being coached, and really focused, I could hit my goals.  Since I am not a pro, and I have other things going on in my life, I will probably not get a coach again, and I probably will not be able to put in the time.  This is fine, I don't want triathlon to be my life.  It is my hobby, I like doing it, and it helps keep me healthy and it fun, most of the time.
I don't think these goals are physically impossible for me to reach.  I think they are possible if I train properly.  I have confidence that this year, I might get close to my bike goal.  I have gone over 23MPH (23.2 or 23.3 MPH), so I should be able to get to 23.5MPH+.  I have started off this year with a lot of biking and biking hard.  
My run goal, I am not so sure about.  I think I can hit the 5K/3mi goal.  The 10K goal is going to be more difficult.  I was close to both in 2008, but have not been close since.  Basically, I am trying to get back to my 2008 10K time.  On the treadmill recently, I did a 5K and I was a bit over 23 minutes, with tired legs, and I have been running 4+mile treadmill workouts with intervals that should help me hit my goal.  My early year test, the 8K (~5 miles) Irish for a Day race in St. Paul is my early season test.  I have a goal for this race of going under 38 minutes. I don't write this goal down because it is so early in the year and mainly I do the race to see where I am at.
I really, really want to get under 2.5 hours for an Olympic distance triathlon.  I have gone 2:31 I in the St. Croix Valley Oly, so I just need to drop that minute.  I think it going to hinge on me going close to or under 48 minutes for a 10K.
I have registered for two triathlons in a weekend.  Two sprints in one weekend.  See how that goes....I would like to do better than just to do the two triathlons.  I want to be able to do them both at about the same time.  They are both similar distance races, so it will be a good test.
Going faster at 40, in my 40s, than in my 30s, is more a matter of staying in shape and not getting injured. 
So, those are my goals for the year.  I really doing like seeing the sun rise as I am getting in ready in transition, or driving to a race.  I think it is really cool.

 

2014 Gear West Bike and Triathlon Multisport Calendar (Surprise: I am in it)

As a pleasant surprise to me, I am in the Gear West Bike and Triathlon 2014 Calendar.
It is a picture of me from the 2014 Waconia Triathlon.  Picture taken by Nick Morales at Tri Juice, who has taken some nice pictures of me in the past.  Thanks to Nick.
I am the month of August. 

Not only am I in the calendar, but they wrote up a very nice blurb for me at the bottom. 
It reads: "Chris is a quiet guy who would rather fly under the radar if it weren't for his shiny bald head and sincere smile.  If you're one to check the race reports on Minnesota Tri News each Monday morning during the summer, you'll likely find Chris' name amongst one of the race results.  Our count has him participating in a dozen or more races the past several years.  It's quite apparent that Chris is dedicated and loyal to the sport.  We also know that he is loyal to his Alma Mater (Go Badgers!) and he's loyal to Gear West, of which we are forever appreciative."

I think the blurb is very nice.  There are other great athletes in the calendar each year, and this year, and I am humbled to be included with them.  I don't do triathlon, duathlon, biking, etc. for any recognition or kudos, but when it happens, it is nice.  This is nice.  I appreciate it.

I give Gear West my business, because it is a local business, because they support the sport, they have employees that are fun, and funny, and they are experts at what they do.  Also, because they do things like this, a personal touch.

It is great that Gear West puts out a calendar each year with pictures of the local athletes and with the races for each weekend listed.

 

January 2014 Training Summary

This January I posted the most biking time I have ever posted in a January.  The last time I had over 11, nearly 12 hours, on the bike in a month was August of 2011.  This is how I want to start off on the bike in 2014.  My goal is to get over 10 hours a month on the bike through May.  Run was down a little for an average January, but I plan to pick it up in Feb.  I want to do a 8K or 10K in March or early April and I need to be ready for that. 
My swim was up a bit from last year, and above average.
So, I have had a pretty good start to 2014.  In Feb, like I said, I want to keep the bike above 10 hours, about 4 hours for the run, get over 20,000 yards in on the swim, and 2 hours of strength.  That should keep me pretty good.  I have been going to spin class, at LA Fitness on Sunday and Thursday morning, and then biking at home on Tuesday nights.  If I can keep that up through the next 4 months, I should be good.  As soon, as the weather is nice, hopefully March, I can ride the bike to work and I might drop a spin class, probably Thursday morning.  See how that works.  Biking to and from work 2-3 days a week, should add a decent amount to my time.


Comparison of January from Year-to-Year

Total and Average Since 2007

YTD and Since 2007