The Humana Rock and Roll Half Marathon 2019

The Humana Rock and Roll Half Marathon 2019

Flat Me

The half-marathon start line is very close to the ASU bridge over University Drive in Tempe. 

Packet pick up was fast and easy. Held in the Phoenix Convention Center. There were a lot of vendors to check out after getting my race packet and run shirt. 

The morning of, I looked online to find the parking for the event. With the half marathon distance starting at a different location than the full distance marathon. I was able to navigate getting to the start line with not problem. There were drop bag trucks very well marked to take your belongings/warm clothes to the finish line. With the race starting a 7:50, I stretched and warmed up at about 7:40, thinking that would be enough time. 

I got to the proper coral I seeded myself in with plenty of time. By the time I crossed the start line it was about 45 minutes after the 7:50am start time. With all the different waves, I could have relaxed, off my feet and stayed a little warmer before turning in my drop bag. 

The course was a big loop with very gradual if any inclines.  The course was well marked, as well as the mile markers. The Rock and Roll marathon has bands on stages every mile or so to keep you motivated. It’s always fun to listen to the different music groups as you pass by their stage. 

The first few aid stations were stocked with plenty of water.  It wasn’t until mile 5 they started offering gels and Gatorade Endurance, along with water. 

About two miles out from the 13.1 mile course, a lot more spectators were lining the course. 

At the finish I was handed my medal and walked through a great swag/support line getting nutrition and drinks. 

There was a main stage with the headline performers performing. There was a great energetic party atmosphere with many food and product vendors in Tempe Beach park. 

I loved the aspect of the app the race series has created. From getting information at your fingertips to keeping track for social media followers and family and friends to monitor your progress. 

They also have section on their app where you can listen to music to your preference based on beats per minute to keep you energized around the course. 


Disclaimer: I received an entry to the Rock ‘n’ Roll Arizona to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews

Xterra trail run at San Tan Mountain Regional Park Race Report

I was actually able to get a good nights sleep, the night before. In my head I just kept my thoughts calm and acted like I was just going into another long training run in the morning. 

I arrived early, as I still needed to pick up my packet/number/shirt etc. 

It was cold outside for me, so I dressed in a long sleeved shirt and warm up pants. I also had a coat on while walking around and stretching. 

While walking around I started drinking my pre-workout supplement about a half-hour before the start. 

I knew the weather was suppose to stay cooler, but I wanted to make sure I didn't over dress. So I opted for just my Arctic Cool shirt and my running shorts. I stashed two energy bars and two gels in my Orange Mud hydra-quiver along with a water bottle with some electrolytes in it. 

I planned on using what I was carrying for emergency purposes, and using the water and other nutrition from the four aid stations they were going to have on the course. 

The race started on time. It took me about two miles to warm up and get in a groove. There was one incline during the portion of the trail, and I kept running a pretty good pace up it. 

The next part I would encounter on the trail, was the part I got lost on during a training run, two weeks prior. The course was marked really well with ground markers on stakes and tied in the branches of trees. This portion of the trail is mainly in a desert wash. This made for tough running, like in sand along a beach. There was a four mile stretch of this, at times, thick sand. 

Climbing up out of the wash, I knew the trail was going to be more single track and hard packed trail. 

I was feeling good and was monitoring my heart rate, to not go out to fast and blow up. 

My upper legs were feeling tired from the motion of having to pick them up so high from the sandy wash area. 

The rest of the trail after coming out of the wash, I knew what to expect elevation-wise. When to rest up and walk if needed and when the down hill run could help me gain some time. On the backside of Dynamite trail, I know is a good 1.5 mile downhill before heading up the Goldmine trail. The saddle at Goldmine trail hits at about mile 12.5 and a good downhill from there to the finish line. 

I ended up fast walking up Goldmine trail. I was happy after getting to the top, knowing I was within two miles from the finish. 

I beat my person goal by almost 20 minutes to finish the 14 mile trail run. 

I plan on taking some time off, but know where I need to begin to get faster and improve myself overall for my cycling, mountain biking and running in 2019. 

Showdown at Usery Race Recap 2018

(Spoiler alert, we took first place in the corporate team category)

We compiled a great team of six riders, each doing a 10 mile lap/loop as fast as can be. The eight hour race that starts at 10am and each team or individual rides for the next eight hours. 

I first did this race back in 2016 as on a male duo team. We took turns riding a lap then resting. I learned a lot that year, mentally and physically. 

In 2017 team up with three friends and competed as a male quad team. Not that I am the fastest runner, but that year I ended up doing the Le Mans start. A run to your bike, 1/4 mile up an incline, grab the bike and go. Being a middle of the pack runner, I got caught up in a lot of traffic on the mostly single track course. 

This year, 2018 was different. We had a corporate team, sponsored by Xtreme Backyards, consisting of six riders. We had our fastest person, who also happens to be in super great shape, very active in playing hockey and is also 16 years old. 

He came off the trail, running the 1/4 mile Le Mans start totally out in front by margin. Not only did it get us out in front on the first lap, it helped up later on in the race not having to deal with the congestion on the trail. 

The ten mile loop course was beat up pretty in the late summer. Monsoon rains changed the trail and created a bunch of areas that go through washes to be filled with sand. 

The high temperature Saturday got to be 86 degrees, so I made sure to pack along my RinseKit. We used it to hose down the rider in the transition area before heading out on the course. We also meet up with the rider at the four mile mark and sprayed them down to keep their body temperature down. Mainly spraying their chest as they approached a corner and their back as they rode away. 

Our team did great. We watched the clock knowing when our rider left the start line and when to expect them back in the transition area. 

We accomplished 11, 10 mile laps/loops during the eight hour race. Because we started our last lap before the eight hours expired, we were able to finish and count that last lap. 

The team worked hard to prepare and do all they could out on the course.

We took first place in the corporate team category.  A big thank you goes to our sponsor, Xtreme Backyards and everyone else to helped us leading up to race day and race day itself.  

2017 Showdown at Usery Race Report

Race Day Recap

8 Hours of the Showdown at Usery Mountain Regional Park. 

It was awesome. I felt much better than last year, physically and mentally. The training leading up to it was tough, as I had a cold and some allergy issues about two weeks out from race day.  I tried everything to speed the recovery along.  Olbas oil in the humidifier was a huge help. 

The team I was on, of four riders, representing Gold Canyon Hearing, hit our expected goals to keep on track. The 10 mile course looked like this. 

*1:  51:40*

2:  46:40 

3:  52:20 

4:  47:37 

*5:  50:37* 

6:  46:42 

7:   54:39  

8:  48:48 

9:   47:57 

*10:  53:13*

*Official chip timed laps* 

Race morning stretched and warmed up in the campsite we were staying at. Felt hydrated and had a +Greens meal replacement, +PlusShake about an hour before the start along with a +Greens +PlusBar, Chocolate Energy. 

Bike was set to go the night before, everything dialed in and adjusted. 

I knocked out my first lap, including the 400 yard LeMans running start, with these times being recorded by my Suunto Spartan WR in 51:57, my second lap in 50:42 and third lap in 53:09. 

Felt strong after the run and getting on the bike.  My heart rate was a little high, but with the excitement I expected that. 

Between the laps I rode, I kept hydrated with water and kept food going in. 

Along with the +Greens +PlusBar, Chocolate Energy bar and +Greens +PlusBar, Natural Bar with 18 grams of protein, I also prepared small containers of white rice with mango mixed in for the carbohydrates as I was burning

1116 calories on the first lap  

1020 calories on my second lap 
and
946 calories on my last lap in the dark. 

The course was a mix of soft and hard desert. Winding turns and as the day went on some portions of the trail were very powdery. There is one optional section of the race where you can climb the Cat Peaks By-Pass, instead of riding the full distance around, possibly for some shaving some time and distance off their lap. 

I am not a huge fan of sports drinks, as the sugar content tends to upset my stomach, but stayed hydrated all day using PickleJuice to keep electrolytes in my system helping stay hydrated and avoid cramping. The weather started off cooler than usual with some cloud cover, and even a sprinkling of rain. That changed as the day went on as the heat arrived later on. 

We ended the 8 Hour race with 10 laps and a time of 08:20:08. As long as we crossed the start/finish line before the end of the eight hours, which we did. We were able to complete that last lap. 
We finished in the Male Quad division in 10th Place. 

After talking with my team after the race was over, we started thinking of what we can do to get our times even lower than they already are. 

The Showdown at Usery Race Report

The Showdown at Usery Race Report 

Here is the course recorded by by Suunto Ambit2S. I tracked my HR and distance on the watch. 

The race was as many laps as you could do in the eight hours, starting at 10 am and stopping at 6 pm. I teamed up with Shane McCarthy to create a duo male team. My partner took the first lap, and from there we traded off doing laps. I felt great at the start. Had a good breakfast and set up our pit area a few hours before the start. I have ridden this course numerous times, so I knew what to expect from the terrain changing to the elevation gains and drops as well as any obstacles. A three days out from the race, it good steady downpour occurred, helping the course out.

Lap 1

My first lap I had a difficult time keeping my heart rate under control. I didn't push my pace too hard, being just the first lap. I guess it was just a ton of adrenaline working its way out. My body felt good with no issues yet and focused on staying hydrated. The temperature reached in the mid 80's for the high that day.    

In between my first and second lap, I was able to watch from a distance the kids race. Both my son 9, and daughter 7, were in the race. The kids course was a half mile out, a half mile back. I was stoked to see each one of them take first in each the boys and girls division.

Lap 2

During my down time from my first lap I adjusted the height of my seat, raising it about an inch. Once again I had a hard time controlling my heart rate but felt a little more comfortable on the second lap.

Lap 3 

Before heading out on my third lap my left glute was super tight and giving my problems on some of the shorter climbing portions of the loop. I went over to a massage table and had it worked on for a bit. It was still tight, but help loosen it. The food and hydration I was consuming during my rest breaks were staying down. The third lap I started just as the sun was getting lower in the sky making for some tricky vision of the trail at times. Focused again on keeping my heart rate down while trying to still get my lap finished in under an hour.

Lap 4

As I rested up for my fourth and final lap, my team mate and I talked briefly. If our team crossed the finish line before the end of the eight hours, we would have to complete another lap. With as bad as I was physically and mentally, my team mate had a plan to not cross the line until after the time limit. With under 5 minutes to go, I was ready and pumped myself up to get the last lap for our time done. By now the sun was down and I was using my lights. The temperature also dropped making the trail cool, as the desert does once the sun goes down. I had a hard time taking a hair-pin turn and ended up laying the bike down and skinning up my knee and forearm. I jumped up fast and tried to shake it off, getting back on the bike and off on the trail. The trail looked very different being lit by only the headlight. I adjusted the light a few times to place the beam exactly where my eyes were focused down the trail. I passed a few riders still on the course but focused trying to keep my speed up as I now finally had my heart rate under control. 

Our duo team of Shane McCarthy and myself took 9th place in the male duo division.  Shane did a great job.

Very excited to have finished this awesome race and look forward to totally improving a bunch for doing the race next year.

The inaugural race put on by local bike shops Two Wheel Jones was a hit by riders from all over as well as very well supported by family, friends and fans of mountain bike racing.


A big shout out and thank you to my supporters
Cat-Ears LLC
Udderly Smooth Chamois Cream
Rumble Roller Foam Rollers
RecoFit Compression Leg Sleeves
Urge Bike Products
Amrita Nutrition
Frozen Peaz
Lupine Lighting

Lifetime SOMA Race Report (Relay - Swim portion only)

Eternal Water at the finish line!

One of the best, if not the best, finishers medals which doubles as a bottle opener. 

Race Report 

Lifetime SOMA Olympic Distance Triathlon - Team Relay 

Early this month I was asked to be part of a relay team that was doing the Lifetime SOMA Olympic distance triathlon in Tempe.  I would be doing the 1600 meter swim portion of the relay.  The team met the day before during the race packet pickup in Tempe Beach Park. I am pretty familiar with the swim course in Tempe Town Lake.  

Woke up on race day an hour before my alarm was to go off.  I have never been a good sleeper on the night before any race, however I did sleep better than other race mornings. It was kind of strange only bringing my wetsuit, googles and swim cap, but then again I was only doing the swim portion. We arrived at the transition area an hour and a half before my wave was to go off.  I had time to relax and stretch. The call was made that morning the water temperature was cool enough to make wearing the wetsuit legal. I pulled on my wetsuit and did my CarbBoom gel 45 minutes to go.  I felt very good and was excited to get in the water and start the race. I had my Suunto Ambit2 Openwater app set to capture data. I told my cycling leg member to watch for me around the 46 minute mark exiting the water. The horn went off and I started my route in Tempe Town Lake going east, right into the sun.  My Barracuda darkened corrective lens goggles worked great, sighting into the sun. With all open water swim starts, there was the fair share of bumps and kicks from fellow swimmers until the pack spread out a little.  I had a little bit of a problem a few times breathing, as my wetsuit is pretty tight.  I slowed down a bit and relaxed.  My plan on exiting was to not worry about getting my wetsuit off, yet sprint as fast as I could to pass the timing chip to the cycling member on my team. To exit the water, a volunteer told me to place my foot on the bottom step and he would help hoist me up.  I found the step with my foot, grabbed his arm and I was out of the water.  The first step up the stairs sent my right calf muscle into a tight cramp. I reached down and massaged it out for a quick second and off I ran to pass off the timing chip. I stopped my Suunto Ambit2 and was happy to see I made it out in 42 minutes, 4 minutes under my goal.  I took my wetsuit off and put back on my shoes to help cheer on the other members of my team out on the course. 

My team did great.  We had a technical issue on the bike, but all in all had a great race.  I was really impressed with the finisher's medals.  The strap is secured with velcro, but the medallion can also be used as a bottle opener and even has magnetic back so it can be placed on the refrigerator.  This is possibly the best finishers medal I have received to date. 

Race Report ---- Mesa Sprint Triathlon

It's been nearly a week since the Mesa Sprint Triathlon I was in, so I thought I would post a quick recap of the race.  First of all the race directors, volunteers and everyone involved in putting on the race are great. 

To start the morning off, I was able to sleep pretty well the night before.  I arrived at the race location and unloaded my bike.  Set up a quick transition area and received my timing chip and was body marked.  After all of that there was a quite awhile before the race would start.  I took the time to warm up, running around the track, where the race would finish while staying hydrated with Eternal Water.  The race started off by lining up by cones with projected swim finish times attached to them.  I lined up in the 9:30 line. While waiting in line I took in a CarbBOOM gel to get me on through the bike. Racers were being sent off every ten seconds. The swim was a serpentine lap course. I just focused on my swim stroke and trying to remain calm.   

After the swim, jumped out the of water and ran to my bike.  I placed my gear out to a fast transition but for some reason just ended up playing out in slow motion.  Headed off on the 12 mile bike course, a four mile loop three times around.  I took the first mile or so to get situated and get my heart rate under control.  I used a set of Cat Ears ear covers to divert the wind noise created by my helmet, which worked out perfect. I used the time on the bike to get a few CarbBOOM gels in me washing them down with HoneyMaxx orange favored drink. Over the bike course I felt very strong and kept my average speed at 19 MPH. 

Got off my bike and put on my running shoes.  I had a bit of a problem with the sand and gravel in the parking lot where the transition was set up.  I wiped the bottom of my feet as good as I could and slipped them in my shoes, going without socks. I kept monitoring my Suunto Ambit2 with my heart rate.  I remember the run from a year ago as it was the same course, so I knew how far from the finish I was. On the 3.1 mile run I only consumed water that was provided on the course. 

I had set a goal in my head to finish faster than my last year time on this same course.  That did not happen, but I had fun in trying.  I entered the race know of my torn MCL and it seem to hold up pretty well during the race wearing the spider tech kinesiology tape helping support my knee.   

Thank you to Eternal Water, CarbBOOM gel, HoneyMaxx, Orange Mud, Suunto, Spider Tech, Cat Ears, Barracuda USA andUdderly Smooth

Race Report : 12 Hours at Night

Race Report 

12 Hours at Night in Prescott, Arizona

Saturday, June 7, morning my family and I headed two hours north to Prescott where the race would take place.  I spent the week before gathering what I knew I needed and what I thought I would need.  From extra tubes to water to food I would eat throughout the night.  The race started at 8PM and would end the next morning at 8AM with the winner completing the most laps of the 9 mile course. Both my son and my daughter raced in the kids event earlier that evening on a much shorter course but still had some climbing.  They both had a great time and came back later to see my off on my journey.  The Two-Wheel Jones Bicycle Shop in Gilbert owned by my friend Larry DeMik was also racing and set up a tent.  Numerous others from the shop were also entered in the race.  

The race started off with a 400 yard running dash down a hill to our bikes and then off onto the course we went.  Not really knowing the course I hung back until I completed one lap of the 9 mile course.  I had a plan in my head to start off with two consecutive laps and then stop and refuel for both food and water.  The first lap took me a little over an hour to complete. Knowing the cold would set in, I started off and wore the whole time my Cat-Ears ear covers to help keep my ears warm as well as block the wind noise allowing me to hear things I would not be able to see in the dark.  The course consists of fire roads and single track with a few good climbs.  There were a few areas where the sand was pretty deep and difficult to navigate with the headlights.  The whole time I was using both a handle bar mounted as well as a helmet mounted lights, dimming them to save their batteries when I could.  It was halfway through the third lap the cooler weather started to settle in. It was also after this lap my body was feeling pretty good but my mind was wandering leading me to lay the bike down a few times.  I was use to everything terrain wise this course was throwing at me, but it was hitting me mentally.  Finished my third lap and hung it up for awhile, sleeping and trying to get my mind back into it and keeping warm.  I knew I had to get back out on the course, even though I was a little sore and still cold.  The sun was rising by now at 6AM and I knew it wouldn't take long for the desert to heat up.  I grabbed a few hydration bottles and off I went.  The course looked a lot different in the sunlight then it did being lit by headlamps. I took my time but knew in my head for my lap to count I would have to finish it by 8AM. I was just a little over halfway through the lap and my tire slipped around a corner sending me to the ground hard, driving my elbow up into my ribs and me looking up into the air.  I jumped up and got back on the bike knowing the cut off time.  It hurt to breathe and I could see my side bruise pretty fast.  I was glad to see the finish line beating the cut off by 30 minutes to spare. 

The Orange Mud Hydra Quiver worked great for holding my hydration bottle along with my tube and fuel.  I ended up putting two other water bottle cages on my bike a few days before.  

I wore my Suunto Ambit 2S GPS watch with HR monitor to capture a lot of data.  I used one of the over 1000 apps, this one being for Mountain Biking.  I am still learning the watch and the very cool things it is capable of doing and capturing. (More on this device in a blog)  

I took fourth place in the single male division completing my four laps. 

So what did I learn from the race?  I need to train a little more riding at night with the headlamp and increase my training before attempting this again next year.  It did not help that my training two weeks out from the race was very difficult after getting an upper respiratory infection. 

This race would have not happened with out the support of

  Two Wheel Jones Gilbert location, Suunto, Uddery Smooth, Orange Mud, CarbBOOM!, ProGold Lubrication, Cat-Ears, Dude Wipes and HoneyMaxx. 

RACE REPORT: Mesa Sprint Triathlon

It was a week ago today I took part in the Mesa Sprint Triathlon at Skyline High school. The morning started off pretty cold, with the temperature at 58 degrees.  I got to the site early to set up my bike and warm up.  I ran a few laps around the school's track to get warm and stretched a little.  When I returned to the transition area I found everyone racked their bike on the same side of the rack instead of alternating on both sides of the rack.  It made for a very crowded area.  Off to the start, they had athletes line up by cones according to when they projected they would finish the 400 yard swim.  I had been swimming the distance over the summer in about 10 minutes, yet I lined up in the 13 minute projected finish line.  Swimmers were started every 7 seconds swimming a serpentine course in the pool.  I started by watch when I jumped in.  The swim was great.  I quickly got into a groove using good breathing and technique. After the first 200 yards, I was passing a lot of swimmers.  When I got out of the water I looked at my watch and finished in under 9 minutes.

Onto the bike where I knew I would be cold for the first few miles until I dried off in the air.  The bike course was a four mile loop in which I would do three times.  The first loop was fast, I drank some fluids and focused on maintaining a fast average speed.  With a corner every mile, I needed to slow down just a little.  At one point I looked down at my bike computer and found out I hit a max speed of 26 MPH and averaging a little over 20 MPH.  On the start of my last of three laps my race almost came to an abrupt end. The roads were being controlled by police officers and volunteers.  It was there a volunteer waived a van across the course, not seeing I was headed their way. The driver nor the volunteer seen me as I had to grab the brakes and slide coming very very close to hitting the side of the van.  Needless to say I did not crash into the van. I did however lose a lot of speed and time having to get back up to my race pace. A little shook up, I focused on relaxing and started preparing my mind for the run ahead.  The run was a course around the school and in and around the surrounding neighborhood.  After getting off the bike, I got my legs moving fast and got into a steady pace. I was feeling strong besides have a side stitch off and on.  Everything I did in training was falling into place.  I had projected a finish time of under an hour and 20 minutes. I finished 9th in my age group of 40 to 44.  My swim time 8:42 in my age group had me placed in 9th coming out of the water. My bike time of 37:57 had me at the 5th fasted in my age group. My run time of 31:18 gave me a total time on the course of 1:17:57.  I was very happy with my performance and training put into this race.

El Tour de Mesa RACE REPORT

El Tour de Mesa race report.

My day started out at 4:15AM with the alarm going off. Needed to get to downtown Mesa for the 6:15AM start. This is the closest start to my home in a long time. The weather was a cool 55 degrees outside when I loaded my bike on my car to drive to the start line. There was rain the night before and the clouds were still hanging around which they pretty much would all morning long. Ate my normal energy bar and water while driving to the start. As I parked and got out of my car and took my bike off the rack, started to stretch a little and put my arm warmers and shoes on. I ended up wearing two tech shirts ( both very thin) under my jersey. I was happy I did as the temperature only got to be 66 degrees.
The race started right on time and I was able to save some energy the first 30 or so miles drafting in small groups. The wind was crazy and really there was only a tail wind the first 20 or so miles before gusty headwinds started to slow my time down. One of the groups I was traveling someone out in front yelled a warning riders for a wreck ahead and to use caution. The rider in front of me over reacted and went out of control, swerving and eventually going down pretty hard off to my right. The only thing I seen as I glanced to the side was wheels and water bottles go flying as he tumbled. There were a few other wrecks out on the course but non as close as this to hitting me. I was drinking enough water and taking my gels as needed to keep my energy up. There were aid stations stocked with water, bananas, pretzels and cookies, but non of this is what I needed or trained with so there was no need to stop. I packed a lot of nutrition in my Fuel Belt carrier on my bike. There were two hill climbs that were long and I just worked on keeping my form and staying focused on using my energy wisely. The descends from the hill climbs, which there were two of, were fast but could have been faster if not being hindered by the heavy headwinds. Still I tried to make up some time lost on the climbs by descending swiftly. I kept a close eye on my stop watch trying to cross the finish line before my projected time of under 4 hours. The last 10 miles where the toughest. A very strong head wind was killing me and I tried to draft off riders as I came up on them. I tried to work with small groups (3 to 4 riders) but was unable to keep with there pace. I was glad to see the finish line and finished in 4 hours 9 minutes. This was 9 minutes over my projected goal time of 4 hours. I am still happy with my time. The winds that day were not in my favor. It was a great ride and great course. I would recommend this ride to anyone. A couple days off and then back to training.

Looking back at what went wrong.

I believe the training for my half-iron race was perfect.  With most of my training in the summer and the hot months here in Arizona, I thought I was prepared for the heat that would hit on race day.  The temperature hit 97 degrees.  The morning of I started to drink just a little bit more water than normally to take in account for the heat that would rise during the race. I thought my nutrition and liquid intake was good until the last 10 miles of the bike, I took in to much liquid which made my run tank my goal time of just around 6 hours.  The heat and sun also took a toll on my time.

I have a few running races to finish out the year, but all in all it was a very successful year, with a great 2012 just around the corner.

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

Seville Sports Club Sprint Tri

Swim 300 YARDS in time of 6:41

Suit: two piece tri suit
Course: pool swim, serpentine
Start type: in water, holding the edge with swimmers being started every 15 seconds
Water temp: heated pool
Breathing: very comfortable Drafting: none, but found myself hugging the lane line pretty close

T1
Performance: Kept calm and executed clipping on my number belt and putting my helmet on, then out on the bike course.

Jump on bike: Right at the mount line, shoes already on bike


Bike 15.4 MILE in time of 43:54

Just getting up to speed to slow down for the right hand turns out on the course.
Race pace: Very Comfortable Drinks: used exactly what I put in my aerobottle with nothing left.
Course: 3 laps around sub-division

T2
Pulled the shoes on, no socks and out on the run course

Run 2 MILE in time of 18:39

Performance: good pace
Course: out one mile and back one mile to the finish
Drinking used water along the course to sip very little and dump over my head and back to keep cool

Total time 1:09:12 taking 3rd in the the Clydesdale Division

Post race

What limited your ability to perform faster: Still need to work on my run. The bike to run felt better than ever, no problem getting my legs moving.

Mountain Man Sprint Triathlon race report

This past weekend I was able to get up north to Flagstaff and compete in the Mountain Man Sprint Triathlon. The day started out at 5:00am wake-up to get out to the lake side transition area at 6. Perfect timing, I was able to get a great transition spot and set up my gear. Took a quick run to help loosen up and feel how the altitude was going to effect me. Race time for my wave was 7:07am of 750 meters. Got the wet suit on for the chilly 70 degree swim and was off. The swim was like I remember the past two times I have raced. Very hard to keep my breathing under control. Was happy to exit the water but was a little wobbly for a few seconds after standing up. At my transition area my wife a kids cheered my on as I took off the wetsuit and grab to bike to get out on the 12.4 mile course. On the way out, of the out and back course, I kept a good pace going just watching the mile click off on the odometer. The turn around kind of hit me, there seemed to be a bit of a headwind on the way back. My pace dropped a little but really focused on keeping my rpm's up. Ditched the bike and headed out on the 3. 1 mile run. The run up on Flagstaff has always been difficult for me. I wore my Garmin to help keep my pace. I kept around a pace of a 9.30 min mile.
Overall am a very happy with my time. The swim course this year was also 50 meters farther than other years sprint distance race.
Mountain Man Sprint Tri times over the years


2007- 1:37:02
2008- 1:34:36
2010- 1:29:38

Thank you to my family for coming up and watching me race.

JCC Maxi-Sprint race report

I got to the location in plenty of time to set up my transition area. With the kids race taking place first, they need to clear the course before the adults start. The mini-sprint race started maybe 30 minutes before I went off.
I was the first one off in the maxi-distance race, with swimmers starting every 20 seconds. With the pool only 250 yards we then had to jump out and run back to the start and do the same swim again. I was very happy after getting out of the pool and seeing my stopwatch time on my run to my bike.
Just before the race started I went to my bike transition area one last time and found a bunch of fire-ants all over my shoes, socks and hat. I took all the sweet sugary things I had in my bag and threw them all away, hoping they would be gone by the time I needed to put my shoes on. Talk about running with fire under your feet.
The ants were all gone when my swim was finished. Strapped on the helmet and race number belt and got out on the bike course. The course was 4 laps of a 3 mile loop. Its seemed the first part of the loop was a little bit of an incline and headwind, so I took it a little easier on this section as I went around. I was happy to keep an average pace of 20.5 for the total distance.
The transition from bike to run could have gone a little faster but was still pleased. Then out to the out-and-back run course. The first mile was looking directly into the sun so I was glad I wore the hat. Kept my pace at around 9 min miles. I need to learn I can start my kick or start running faster the last half mile.
This week in training on the treadmill I have focused on my speed work the last half mile to help with this.
I was very pleased with the 3rd place in the Clydesdale division I took home, but would love to crack the top two spots. Next up, Flagstaff's Mountain Man Sprint.
For my nutrition I have been using PowerBar^® Gel Blasts™ energy chews Strawberry Banana flavored. Using these before the race and using the gels while on the bike.

Lost Dutchman Race Report

To start off with, I will tell you how I finished the 26.2 mile race, I finished in 5:37, 14 minutes faster than 3 years ago.
I got to the shuttle buses early enough for the almost 45 minute ride to the start. I was able to keep warm staying inside one of the "Warming" buses. Put my race number on while resting in the bus as well as started my nutrition for the day. The start at 7am was a little cool, so I was glad I opted for the leggings. The first 7 miles are on a dirt trail mostly downhill. My pace was a little to fast but I felt comfortable. My hydration was perfect. I started feeling like walking more around mile 15. It was at mile 18 that I broke out the cell phone (my phone a friend option) and called my wife to get some mental support and letting her know I would not be hitting my planned goal I had set out for. She told me to keep running and keep my pace up because she was getting our son and daughter ready to come watch me cross the finish. With that in mind I had to keep moving as fast as I could. The lactic acid was building up in my legs and I had to stop and stretch a few times near the end, which felt good. Near mile 23 I started picking up my pace knowing the finish line was getting close. In the last 4 miles I passed about 5 other runners which was a huge metal boost. I know for my next marathon things I would do different but with the training I put in for this one I am very happy with my result.

My next race looks like a sprint triathlon in mid-May here in Arizona.