Swiftwick Socks

Just the right amount of compression in these socks along with fast drying Olefin fiber keeping my feet very comfortable and worry free of getting blisters. The compression is not only found in the foot part of the sock, but the ankle too. The thin, not bulky feel is perfect inside my running shoes and even my cycling cleats. I used to like a thicker cushion in my running socks but those days are gone.  If you have not tried a pair, you need to.  With the holidays just around the corner, get a pair for yourself and give them away as gifts.

All about the Family

 After a hard day in the sun, Sunday during the SOMA half-iron race, running across the finish line with my son made the finish line much sweeter.  My son was not yet awake when I left the house to get to the race site, however he knew I was racing.  He helped me the day before pick up my packet and drop off my bike at the transition. A little over three hours into the race I seen my wife with our daughter and son on the bike course.  I reached out and gave my son a "high-five".  I was excited to see them out there. I started to think how excited my son was but then thought its going to be awhile until I get around the course again to see them.  My son has been there when I got home after early morning workouts where he would ask me, "Dad did you go riding on the mountain?" or "Dad did you go running?".  During my training he also came along with my brother and paddled along in a kayak while I did an open water swim.  After the run course I knew my wife with our kids would be waiting near the finish line.  About 100 yards out from the line, I spotted them and like in previous years, I picked up my son and ran carrying him across the finish with me.  He was all smiles and super excited.  When it comes down to it, it is my family that allows me to go out and training and compete.  Longer races mean more  time out training.  I hope one day my son will want to give doing a triathlon a try, who knows maybe he can carry me across the finish line to share the excitement with him. 

SOMA Half Iron Race Report

My day started off at 4am with myself waking up before my alarm I had set for 4:15.  Gathered my tri bag and protein drink before heading out the door.
Arrived to the transition just about 5:15 with my wave of race starting at 6:40.  I had time to get my tires inflated after removing the air in them due to the the daytime heat while I dropped my bike off in transition the day before.  Place my nutrition bottles and gels on my bike and prepared the rest of the my transition area.  I was able to get a short run in just before putting on my wet suit to head down to the lake's edge for the start. 
Got in the water about 4 minutes before my wave was to go off.  I was able to get adjusted to the water  by hanging onto a boat nearby getting my goggles and cap situated.  The horn sounded and I was off, literally into the what would be the sunrise to the east in Tempe Town Lake. The counter-clockwise loop was very well marked and pretty easy to navigate.  I was brushed here and there by other swimmers by the swim was not to physical.  I made the corner of the first turn just as the sun was popping over the horizon, so headed back west shortly the sun would be at my back. 
Got the end and was helped out on the stairs and quickly laid down to have the wet suit crew help me remove the suit and ran into T1.
Started my Mio Quest with GPS, pulled on a set of arm sleeves to help protect from the sun that was already up, put on a pair of socks, grabbed my helmet and sunglasses and was out to the bike start.  As I started on the bike course within the first 2 miles I got my gels moved from atop my handlebars to my pockets on my tri-top and slipped my feet into my shoes.  The course was three laps of a roughly 18. 6 mile course. On the first lap I came across two emergency vehicles tending to fallen riders. The part of the course they were on was filled with tight fast corners. The wind started picking up as the course moved east.  I stayed tuck in the aero position if not taking a U-turn on the course or tight turn.  I was happy with my pace and was monitoring what my Mio Quest was letting my know about my heart-rate in the zone I wanted to stay in.  I knew that on the hills, which there was a few on the course, would make my heart-rate rise.  On the second lap, about 3 miles into it, I heard a sound behind me, sounding like I might have dropped a water bottle or something.  I turned back and seen it was my tire pump.  Dang!  I didn't turn around and grab it, yet was risking getting a flat and wishing I would have turned back.  I went the whole lap thankfully without getting a flat and stopped and picked it up, as it was still laying where it fell.  Stashed it in my pocket and kept on moving. My nutrition plan had me feeling really good on the entire bike, coming into the bike to run transition.  Stopped my Mio Quest watch and saved the information from the bike course. Racked my bike and slipped on my shoes.  I then started up my Mio Quest for the run portion of the race, heading out of transition grabbing some water as I did.  Then it hit me, I had hit the wall and hard.  I was not going to make my time I was hoping for or told my wife I would be finishing in.  My average pace on the run, or walk was just a little over 16 minute miles. The heat of the day was killing me.  The temperature was nearing 97 degrees.  I just could not get my running going.  At every aid station along the run I would grab about three cups of ice water.  One to drink, one to pour on my head, and the other to wet my arm sleeves to help cool me down.  The course was two laps of the same loop.  I was way beyond my projected finish but my wife was waiting near the finish. About 100 yards from the finish my wife and kids were waiting.  I grabbed my son and ran across the finish line holding him telling him to hold his arms up.  I finished, but it wasn't the way I planned in my head as to how the day would unfold.  The heat really took a toll on me.  I want to thank the numerous family members and friends who helped me train over the past 6 months along with Mio Watch, PowerBar, "The Stick", H2O Audio, RecoFit Compression Components, Swiftwick socks, Sportique Skin Care and Emergen-C.   A little recovery then back to training. 
 
Swim time
47:22
Bike time
3:09
Run time
4:03
Total time for the
1.2 mile swim, a 56 mile bike and 13.1 mile run
7:24:09

SUNDAY SUNDAY SUNDAY

Yes, I am starting to get a little excited for Sunday's race.  Saturday I will drop off my bike during the packet pick up and figure out what race number they have issued me.  This week I have been sleeping pretty good and I am felling calm and relaxed during my workouts.  I have a few training sessions left before Sunday.  All me equipment is in perfect working order so I have nothing to worry about there.  Will start packing my nutrition bag tonight and start laying out the clothes I plan on wearing, I know its not until Sunday, but I have a habit of forgetting things when my brain is getting focused.

Mio software

I have had a few question and wanted to address them here.  Gathering info from the Mio Quest is very simple.  Above is a sample of the data captured on a ride I did on Monday. The map is just one of the features.  Also you can track your Waypoints, Heart Rate and Speed, as well as a summary of all your workouts.  If you want, you can also save the file and import it to your MapMyRun account if you have one. All of which is very easy.

Race day game plan coming together

I am shooting for beating my previous time in this distance by 30 min, yes a half hour. I am looking for the bike and run portions at keeping my heart rate in Zone 3 (64-76%) of my MHR, of course wearing my Mio Watch Quest to help me monitor this.  I have set the alarm on the watch to alert me if I go under or over my target heart rate of 137-152 bpm.

My swim should be stronger and a little faster and the weather I am expecting to be a little cooler. The bike I plan on being very relaxed and not pushing too hard knowing I want to keep my legs as possible fresh for the run.

My son with a PowerBar smile after paddling along side me in a kayak with my brother, while I did an open water training swim of just over 1.5 miles.


Of course what I have been using for fuel in training is exactly what I will use on course, PowerBar gels, Gel Blasts and PowerBar Restore(a carb/protein blend) drink.
Over the past 4 months I have been taking as directed, a PowerBar supplement Beta Alanine to increase muscle carnosine which buffers muscle acids and reduces muscle burn and fatigue.
Over the next two weeks I know nerves will set in and sleepless nights will occur as I finish my training program and prepare for race day.

 I am excited to get out on the course and rip it up.

Dry feet are happy feet

Swiftwick makes awesome socks for keeping your feet dry no matter how long your ride or run may be.  I love the compression feel helping my feet fight fatigue.  I have begun to run through my transition from swim to bike.  For my next race, a half-iron distance I will be wearing socks on the bike, due to the distance.  A tip I do with socks make them just a bit easier to put on in transition is to wear the socks I will race in the day before and the morning of the race.  It's a trick that has worked for me, trying to keep my transitions as quick as possible.

"The Stick"

I'm excited to announce great news as "The Stick" has agreed to support me as a sponsored athlete.  I have been using this device since taking on training for my first marathon.  I look forward to sharing with you the tips a tricks using this tool to improve feeling better before and after workouts.  It's simple and easy to use, just relaxing watching t.v. or anywhere.  I look forward to sharing how I use "The Stick" and give ideas as to how you too can include its use in your training and workouts. 

2 weeks ahead of schedule is better than being behind

After sitting down last week,  I found out I am two weeks ahead of schedule on my training program.  How did that happen?  I guess I started the program two weeks early I was so excited to get it going.  More long rides and runs then for the next two weekends, thats for sure.  Anyway, last weekend I had two of my best training sessions, all keeping my heart rate in Zone 2 using my Mio Watch Quest with GPS. An open water swim for just over 1.5 miles and a 40 mile ride.  The ride had a few hiccups with a flat tire, then when I was changing it realized I had worn the back tire down to seeing threads in the tread.  Both tire and tube have been changed and while I was at it slapped a new chain on the ride too.  I have been meaning to swap out the old chain for awhile and had just a little extra maintenance time over the weekend.  I now have a few weeks to break the new gear in before race day, which a quick ride after the installation was smooth.