My last race before my biggest event ever was the Santa Barbara Long Course Tri. Instead of my typical race report, this will be a more pep-talky journal entry for me to look back to whenever I slip these final 6 weeks before October 8th - Kona. This will be as honest I can, and generally would be a private text doc I might write for myself to refer to, but since I've got this blog set up, why not?
In short, SB did not go as I planned - after a very aggressive swim and bike (which I should mention I didn't even post "good" times) I suffered through the run so badly that 10 miles felt like an Ironman marathon. This made me go haywire mentally during the race, and for a bit after, but then the very valuable (and some quite obvious) epiphanies hit me.
Here we go, in 3rd person no less.
• Remember how/why you got involved in the sport. You do this to honor your father. Honoring him is not necessarily going fast. It's not even just doing your best, it's enjoying the journey. Efforts should be judged by the whole, not just the finish time.
• Even though you look "the part" with your sexy tri-bike, race wheels and aero helmet you're a little different a lot of the typical "tri people." While you train hard and work hard, you are out there to have fun and self fulfillment. While chasing PR's and time is ok sometimes, the motivation for Kona needs to be to take in as much of this once in a lifetime experience as possible. The worst case scenario would be to be disappointed in your performance in Kona or not even finish trying to be too bold and go fast.
• Relating to the above...take it all in. If you REALLY want to do another Ironman someday for time you'll have any number of races to choose from...except Kona. This is the race to go slow and try to milk every second. It's an Ironman - there's no way to not "push" yourself like mad. 140.6 is a long way to go - slow or fast. Going slow will enable you to take it in and avoid disappointment.
• Also similar, throw those time goals away! Sub 12 = Magic Day, Sub 13 = Great Day, etc. As long as you finish in under 17 hours it's an A+ effort, a magic day - it's KONA! The cutoff is your new time goal. It's just too long a long day to have a "ticking clock," and you know you're trained to not even be near the cutoff time barring anything crazy, so enjoy the once in a lifetime opportunity without worrying about a PR, etc.
There's of course more to all of this, but I thought I'd get the most important stuff out. In all of this endurance sports stuff it's very easy to get caught up in numbers - and I love that part of it. I will probably continue to train with my Garmin but the numbers are not going to relate as much to my Kona performance now. It will be what it will be.
In the spirit of all of this I just order a GoPro HD Hero to document the race. I have no bad memories carrying a camera in my first marathon, just the great memories, so that should add a great dimension to the race. Just a few weeks to go...I'm scared, but quite excited with my new lease on life!
Monday, August 29, 2011
Tuesday, August 16, 2011
Vineman Full Aquabike RR
What was going to be my "big race" of the season became a "tune up" or "test" race once I got into Kona. I would be swimming 2.4 miles in the Russian River in Sonoma County, followed by a 112 bike ride through California Wine Country. Basically an Ironman without the run.
It was an early wakeup call (4:20 AM) as we were staying an hour (!) from the start. As we finally arrived I thanked Julia for putting up with these races and she promptly went back to bed (in the parked car.) I made my way to the transition area. It was strange not bringing my running gear!
I decided to swim sans wetsuit since the water was a pleasant 72 degrees - warmer than the air! Even though this would be a bit slower since the wetsuit makes you much faster with the added buoyancy, I wanted the experience of swimming this far in open water without one. The swim start was hectic as always - people spend way too much energy fighting. I was relaxed and let the field sort itself out a bit and tried my best to get into a groove. About halfway to the turnaround it was bizarre - the water level went down to about three feet - so people decided to start walking! Here I am swimming and there are people towering over walking at around the same speed. I decided against this tactic, as it was clearly swimmable and I wanted the full experience - and the training. After another loop I got out of the water to a 1:18 swim split - which I felt very happy about.
I got on my bike and set out on the bike course - which started off with a few technical turns. This was tough as there was almost no opportunity to pass other riders at this point. When I finally hit open road I was eager to put the hammer down. I really wanted to break 6 hours on the bike - which is holding an average speed of around 18.7 mph for 112 miles. The course was undulating with some rollers - a totally "aero" course. I had my crazy aero helmet on and was cruising at 20+. It was a little tough deciding who to pass since all of us age groupers "pulse" our speed - we go a little hard then back off, etc. But I felt pretty good overall about my pacing.
I've gotta say I had a bit of trouble getting comfortable after the first loop. 56 miles is a long way, and to ride right by the finish to do it again is not easy! By mile 80 or so I was feeling real miserable. My nutrition and hydration were good - as was my heart rate....but my back especially was really seizing up! I've been trying a new saddle to address some other problems, and I'm not sure if that was the issue. The last 20 miles I pretty much gave up. I just couldn't do aero anymore. It was really frustrating seeing my average speed drop from 19.4 to 19.3 to 19.2 and so forth. And my legs still had energy to burn! But my back really felt bad. I also didn't want to "bury" myself for a relatively unimportant race. Julia and I were on vacation - I couldn't be bed ridden! So I really pulled back, and finally finished at around 6:02. Oh well!
As I got off my bike I could feel how bad my back really was. I could barely walk! I basically collapsed in the first piece of shade I could find. Julia came and met me, and after a bit of rest I got a massage and was able to get it loose enough to start stretching. It's still tight and sore, but I think I averted a major crisis by not pushing through it another 30 miles. I'm glad a sat up, got out of aero and put my goal on the shelf.
I still came in at sub 7:30 (7:26 was my time) and that's what I was hoping to do. And barely having sore legs the next day...well that's a good sign! I'm in great shape for Kona. If it weren't for the spasms it woulda been a perfect day!
It was an early wakeup call (4:20 AM) as we were staying an hour (!) from the start. As we finally arrived I thanked Julia for putting up with these races and she promptly went back to bed (in the parked car.) I made my way to the transition area. It was strange not bringing my running gear!
I decided to swim sans wetsuit since the water was a pleasant 72 degrees - warmer than the air! Even though this would be a bit slower since the wetsuit makes you much faster with the added buoyancy, I wanted the experience of swimming this far in open water without one. The swim start was hectic as always - people spend way too much energy fighting. I was relaxed and let the field sort itself out a bit and tried my best to get into a groove. About halfway to the turnaround it was bizarre - the water level went down to about three feet - so people decided to start walking! Here I am swimming and there are people towering over walking at around the same speed. I decided against this tactic, as it was clearly swimmable and I wanted the full experience - and the training. After another loop I got out of the water to a 1:18 swim split - which I felt very happy about.
I got on my bike and set out on the bike course - which started off with a few technical turns. This was tough as there was almost no opportunity to pass other riders at this point. When I finally hit open road I was eager to put the hammer down. I really wanted to break 6 hours on the bike - which is holding an average speed of around 18.7 mph for 112 miles. The course was undulating with some rollers - a totally "aero" course. I had my crazy aero helmet on and was cruising at 20+. It was a little tough deciding who to pass since all of us age groupers "pulse" our speed - we go a little hard then back off, etc. But I felt pretty good overall about my pacing.
I've gotta say I had a bit of trouble getting comfortable after the first loop. 56 miles is a long way, and to ride right by the finish to do it again is not easy! By mile 80 or so I was feeling real miserable. My nutrition and hydration were good - as was my heart rate....but my back especially was really seizing up! I've been trying a new saddle to address some other problems, and I'm not sure if that was the issue. The last 20 miles I pretty much gave up. I just couldn't do aero anymore. It was really frustrating seeing my average speed drop from 19.4 to 19.3 to 19.2 and so forth. And my legs still had energy to burn! But my back really felt bad. I also didn't want to "bury" myself for a relatively unimportant race. Julia and I were on vacation - I couldn't be bed ridden! So I really pulled back, and finally finished at around 6:02. Oh well!
As I got off my bike I could feel how bad my back really was. I could barely walk! I basically collapsed in the first piece of shade I could find. Julia came and met me, and after a bit of rest I got a massage and was able to get it loose enough to start stretching. It's still tight and sore, but I think I averted a major crisis by not pushing through it another 30 miles. I'm glad a sat up, got out of aero and put my goal on the shelf.
I still came in at sub 7:30 (7:26 was my time) and that's what I was hoping to do. And barely having sore legs the next day...well that's a good sign! I'm in great shape for Kona. If it weren't for the spasms it woulda been a perfect day!
Wednesday, July 27, 2011
Tour de France 2011
I was thrilled to compose a new theme for this year's Tour de France on Versus. It was an extremely exciting Tour that came down to the wire. Without further adieu, the links! Please "like" my website...thanks much!
The Playlist for my "Tour Toolbox"
The Main Titles on Versus/NBC
The Recap/End Credits on Versus/NBC
A Cool Collection of Tour Inspired Art by Rob Ijbema set to my Tour Theme.
Thursday, June 30, 2011
2 Big Announcements, 1 Race Report
Training has been going well. But first, some killer news...earlier this week I finished writing the theme music for the Tour de France! That's right, my tunes will be featured daily on Versus starting this Saturday. Check out my "real" website to find out more. www.codywestheimer.com
Pretty excited about this gig!
Secondly, I think I eluded in my short Wildflower Race Report, but I got in the Kona lottery! This means on October 8th I'll be going for my second Ironman on sacred ground. I'll write more about this later, but this one is VERY personal as Hawaii was very much THE SPOT for my dad and I. And we were in Kona about 2 months before his stroke - our last vacation together. I haven't been back since. Should be amazing.
Finally, I raced this last weekend, the "Breath of Life" Olympic distance in Ventura. I had a crazy swim - 23 minutes! (Pretty sure the course was short...) The bike was rocking it at 22 mph or so until I flatted! No! Then to realize I had the wrong size valve stem for my race wheels...yada yada. 14 minutes later I rode back at speed and put down a solid 51 minute run - by far my strongest run off the bike in shorter course racing (I still consider my Ironman - which was over a year ago my best.) All in all a good race, would have been a sub 2:35 effort but instead I settled for a 2:47 or so. Oh well!
Next up is the Vineman Full Aquabike at the end of July. It's basically an Ironman without the run. I'll be testing things like what it's like to ride 112 miles in an aero helmet in hear, nutrition, etc. Just about 3 months out! I should also mention I'm working with a great dude from Carmichael Training Systems - David Forkner. Super nice guy - thanks Jason Koop (my friend from the UltraMarathon Man movie I scored) for the hookup. More soon!
Oh, and some pics from last Sunday's race...
Pretty excited about this gig!
Secondly, I think I eluded in my short Wildflower Race Report, but I got in the Kona lottery! This means on October 8th I'll be going for my second Ironman on sacred ground. I'll write more about this later, but this one is VERY personal as Hawaii was very much THE SPOT for my dad and I. And we were in Kona about 2 months before his stroke - our last vacation together. I haven't been back since. Should be amazing.
Finally, I raced this last weekend, the "Breath of Life" Olympic distance in Ventura. I had a crazy swim - 23 minutes! (Pretty sure the course was short...) The bike was rocking it at 22 mph or so until I flatted! No! Then to realize I had the wrong size valve stem for my race wheels...yada yada. 14 minutes later I rode back at speed and put down a solid 51 minute run - by far my strongest run off the bike in shorter course racing (I still consider my Ironman - which was over a year ago my best.) All in all a good race, would have been a sub 2:35 effort but instead I settled for a 2:47 or so. Oh well!
Next up is the Vineman Full Aquabike at the end of July. It's basically an Ironman without the run. I'll be testing things like what it's like to ride 112 miles in an aero helmet in hear, nutrition, etc. Just about 3 months out! I should also mention I'm working with a great dude from Carmichael Training Systems - David Forkner. Super nice guy - thanks Jason Koop (my friend from the UltraMarathon Man movie I scored) for the hookup. More soon!
Oh, and some pics from last Sunday's race...
Sunday, May 1, 2011
Wildflower Long Course Race Report
I'll make this one somewhat short. Don't race when you're sick. That's right after 3 months of decent training I was set to fly through the bike course, but unfortunately got sick early in the week.
After a sleepless night camping at Lake San Antonio coughing and blowing my nose (in my tent with the air bed that flatted) I woke up and took to the water for a shockingly decent swim (considering I've barely swam the last month.) I mounted the bike and as soon as I hit the first little climb knew this was gonna be one long day. Sheesh. The moment I started to work the pedals I would start coughing uncontrollably. The only way I was going to be able to continue was to go easy the whole way --- REALLY EASY. It was endless, the wind was terrible and I got hot in my Aero helmet on my flashy bike watching people on cheap road bikes go by me. Very humbling. The only really happy moment on the bike was when I saw a bald eagle (yes!) perched in a tree right before the infamous climb, Nasty Grade.
I finally got of the bike and as if being sick wasn't enough my back seized up. I was reduced to a measly shuffle, then walking, then coughing. I ended up walking 80% of the run and it took forever. I ended up crossing in about 90 minutes past my time goal, but alas it was not my day. I am proud I finished as this one was likely the hardest race I've ever done given how I felt. The big news is that with the finish under my belt I officially "validated" my entry into Kona! Yes, if you haven't heard, I got in the Ironman Lottery and will be doing the World Championships in October! The road to Kona begins in a week after several days of much needed rest! For you, dad. We're going back to the big island. That was really the only thing that kept me from dropping out yesterday.
After a sleepless night camping at Lake San Antonio coughing and blowing my nose (in my tent with the air bed that flatted) I woke up and took to the water for a shockingly decent swim (considering I've barely swam the last month.) I mounted the bike and as soon as I hit the first little climb knew this was gonna be one long day. Sheesh. The moment I started to work the pedals I would start coughing uncontrollably. The only way I was going to be able to continue was to go easy the whole way --- REALLY EASY. It was endless, the wind was terrible and I got hot in my Aero helmet on my flashy bike watching people on cheap road bikes go by me. Very humbling. The only really happy moment on the bike was when I saw a bald eagle (yes!) perched in a tree right before the infamous climb, Nasty Grade.
I finally got of the bike and as if being sick wasn't enough my back seized up. I was reduced to a measly shuffle, then walking, then coughing. I ended up walking 80% of the run and it took forever. I ended up crossing in about 90 minutes past my time goal, but alas it was not my day. I am proud I finished as this one was likely the hardest race I've ever done given how I felt. The big news is that with the finish under my belt I officially "validated" my entry into Kona! Yes, if you haven't heard, I got in the Ironman Lottery and will be doing the World Championships in October! The road to Kona begins in a week after several days of much needed rest! For you, dad. We're going back to the big island. That was really the only thing that kept me from dropping out yesterday.
Monday, April 18, 2011
LA Marathon (LATE) Race Report
Well it was already like 20 days ago, but I like to make sure I log these events in some (shoddy) way! So long story short, I registered for the LA Marathon about 15 hours before the start. Totally impulsive. I had participated in an intense training camp at Wildflower the previous weekend and logged nearly an Ironman distance of bike and run in 4 days. I had several friends running so I thought "why not?" After talking to a several friends I decided to go for it. Crazy, indeed.
Got to the start at about 5:15 and it literally started raining as I got out of the cab with my friends Richard and Ann.
Oy. 2+ hours later I was crossing the start line about 10 minutes after the gun. I forgot my Garmin, which I had been debating anyway. So the first few miles were fun and relatively dry. I was going nice and easy and my usual talking to anybody around me who would participate. Going through downtown the rain REALLY started coming down. It was awesome. Totally crazy.
I was clicking off the miles and really enjoying this one - more so than my other marathons/races where I'm going against the clock. With no Garmin and many of the mile markers unclear I was really going completely by feel. The route was awesome - a little bit of everything. WAY better than the 2 different routes I've done in the previous 2 times I've ran LA.
I had fans in Julia and Henry braving the rain and meeting me at mile 18. It was great to see them. Julia was very surprised how calm I was and how I was pretty sure I might even PR! From mile 20 on it was basically downhill, and with my 2+ year old PR of 4:28 I was just ahead of the 4:30 pace group, and I had seen them cross the start way before me - so I had time on them! We said our goodbyes and I was on my way.
I've gotta say with those conditions I was extremely grateful to the volunteers and spectators. They had easily as hard a job as we (the runners) did! At mile 20 I picked up my good friend Jessica as she wanted to run the last 6 with me. She even told me she was "somewhat disappointed" to see how well I was doing! I kinda agree - you shouldn't be able to register the day before a marathon with no long runs in your legs and trot to the finish?! She wanted me to learn my lesson I guess! But I was going strong, and with just a few miles left I was excited to make the descent into Santa Monica. I also saw my friends Eric and his wife Paige. We all trained for our Ironmans together and they're great people. Picking up the pace, we finally rounded the final corner at mile 25 and it was like a monsoon hit us. I swear the wind was blowing 30 mph. Crazy. I crossed the line, being out kicked by some big hulky guy at the pointless sprint. I'd later find out that I did a 4:20! 8 minutes off my PR!
What happened after was a 3 hour affair trying to get a ride out of the chilly Santa Monica back home. It was actually pretty horrible, but that's how things go sometimes. I was so cold it took hours to warm up.
But in the end I'll remember an incredibly fun, cool and impulsive day!
Got to the start at about 5:15 and it literally started raining as I got out of the cab with my friends Richard and Ann.
Oy. 2+ hours later I was crossing the start line about 10 minutes after the gun. I forgot my Garmin, which I had been debating anyway. So the first few miles were fun and relatively dry. I was going nice and easy and my usual talking to anybody around me who would participate. Going through downtown the rain REALLY started coming down. It was awesome. Totally crazy.
I was clicking off the miles and really enjoying this one - more so than my other marathons/races where I'm going against the clock. With no Garmin and many of the mile markers unclear I was really going completely by feel. The route was awesome - a little bit of everything. WAY better than the 2 different routes I've done in the previous 2 times I've ran LA.
I had fans in Julia and Henry braving the rain and meeting me at mile 18. It was great to see them. Julia was very surprised how calm I was and how I was pretty sure I might even PR! From mile 20 on it was basically downhill, and with my 2+ year old PR of 4:28 I was just ahead of the 4:30 pace group, and I had seen them cross the start way before me - so I had time on them! We said our goodbyes and I was on my way.
I've gotta say with those conditions I was extremely grateful to the volunteers and spectators. They had easily as hard a job as we (the runners) did! At mile 20 I picked up my good friend Jessica as she wanted to run the last 6 with me. She even told me she was "somewhat disappointed" to see how well I was doing! I kinda agree - you shouldn't be able to register the day before a marathon with no long runs in your legs and trot to the finish?! She wanted me to learn my lesson I guess! But I was going strong, and with just a few miles left I was excited to make the descent into Santa Monica. I also saw my friends Eric and his wife Paige. We all trained for our Ironmans together and they're great people. Picking up the pace, we finally rounded the final corner at mile 25 and it was like a monsoon hit us. I swear the wind was blowing 30 mph. Crazy. I crossed the line, being out kicked by some big hulky guy at the pointless sprint. I'd later find out that I did a 4:20! 8 minutes off my PR!
What happened after was a 3 hour affair trying to get a ride out of the chilly Santa Monica back home. It was actually pretty horrible, but that's how things go sometimes. I was so cold it took hours to warm up.
Tuesday, January 18, 2011
New Year, New Races
So I've started 2011 well, working hard professionally and physically. Last week I had my first week of structured training since last June (pre-Ironman.)
It was my first trip back to the pool and surprisingly felt pretty good! Anyway...
1) I did a 20k time trial on my new bike last weekend out in Piru. I did a 34 or so minute ride --- and I was hoping for 30! Oh well. It was windy...but I still got first in my age group! (Out of......three.....) I look forward to improving on this soon.
2) Last Sunday I ran the LA 13.1 for fun. It was actually a blast having zero pressure. I basically just chilled out and ran with my friend Jess. She wasn't feeling so hot, so during one of our breaks I decided to jump in and volunteer at an aid station. I yelled "water, water, water" as fast as I could. It was pretty goofy and included skipping (as in the gait, or style of moving, not bypassing) the finish. I want to carry a penny whistle next time so I can play a jig at the same time. Scary thing is that I'm serious!
Anyway, I've got tunnel vision to Wildflower Long Course (70.3) on May 1. Why do I always pick the hard races? There are many easier courses for my first 70.3. Oh well!
It was my first trip back to the pool and surprisingly felt pretty good! Anyway...
1) I did a 20k time trial on my new bike last weekend out in Piru. I did a 34 or so minute ride --- and I was hoping for 30! Oh well. It was windy...but I still got first in my age group! (Out of......three.....) I look forward to improving on this soon.
2) Last Sunday I ran the LA 13.1 for fun. It was actually a blast having zero pressure. I basically just chilled out and ran with my friend Jess. She wasn't feeling so hot, so during one of our breaks I decided to jump in and volunteer at an aid station. I yelled "water, water, water" as fast as I could. It was pretty goofy and included skipping (as in the gait, or style of moving, not bypassing) the finish. I want to carry a penny whistle next time so I can play a jig at the same time. Scary thing is that I'm serious!
Anyway, I've got tunnel vision to Wildflower Long Course (70.3) on May 1. Why do I always pick the hard races? There are many easier courses for my first 70.3. Oh well!
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About Me
- cody@codywestheimer.com
- Film composer moonlighting as a runner, cyclist and triathlete