Santa Barbara Long Course Triathlon - Race Report

My first "Long Course Tri." I've done 2 Olympics thus far...this one is a little more than halfway between an Oly and a 70.3 Half Ironman. Let's say 1/3 Ironman...and I'm bib #911! WTF? Well here we go....

5:00 AM wakeup, coffee, pop tarts and the 20 minute drive to the Santa Barbara waterfront. After I arrive I get in the transition line, and ultimately claim one of the best spots in the house - right near the swim exit and bike start. Weather = perfect. Overcast and not too hot or cold. Kinda tropical, but cooler and not so muggy. So maybe more "Pacific Northwest." So not so tropical. Whatever...

After I set up my area I put on my wetsuit and headed down to the beach. I've found if I wade in the water for 15-20 minutes I swim much better. Something about acclimatizing to the water temperature.

At 7:05, we were off. I was in the second "wave." We ran into the water and started our mile swim. It was, as always MAHEM. A few minutes later I found my groove. I did something new this time. I found a swimmer who was the same speed as me and DRAFTED! It was great. In addition to the energy conserved I only veered off course once since I was following him. Pretty dope. 32 minutes later I was out of the water and running up the beach towards transition. Gotta say I was light headed and dizzy after the swim. I can remember this happening on my other tris - but it went away quickly. (T1 Time = 1:52)

I got on the bike and headed out on what I thought would be the toughest challenge of the day. I rode the course a few weeks back with the LA Tri Club and actually drove the course with Julia on Friday. There are few flats on the course, countless rollers and two climbs in the "Gob" - a very steep 1/2 mile and Toro Canyon - a 1.5 mile very steep climb. I decided to keep the aero bars on despite the technicality of the course (it twists and turns everywhere!) I got into a good rhythm, but because of my slightly above average swim time was passed right and left by guys in $5000 bikes. The sound of aero wheels passing you is unique - maybe the sound of a dog with bronchitis breathing heavily? Anyway, I'm fine with my $500 modified craigslist special (for now - I wouldn't mind a slightly better bike, but probably never a bike that equals any sort of decent car in terms of price...)

So we zipped down toward Carpinteria - a few very quick descents - dangerous, but fun. I took them pretty conservatively while some did them in aero! (That's INSANE imho....you can't brake!) Several flat miles later we finally hit "The Gobernator." It's a quick climb luckily, and I felt good popping out of the saddle. No big deal - was glad to have it over. 20 minutes later I'd hit the tougher climb. It's so freaking steep. My bike, when in it's easiest gear makes a fun metal rubbing on metal sound. Gotta love my sweet cheap bike. A nice cyclist (who I believe was riding one of those $5000 Cervelos) was kind enough to tell me that my rear derailleur was rubbing on the spoke, and if I continued in that gear might lose the derailleur altogether (it'd fall off!) Or perhaps a spoke! Um....opps. So risk the derailleur breaking (my day would be over...) or climb the steepest hill of the day on a harder gear than I need to. I went for the tougher solution. I somehow made it up, but boy was it tough. I was DEAD at the top. I was grinding as hard as I could. I thought I might even fall over at one point I was moving so slow...

Luckily the next section of the course was largely downhill. I took it quick and let my legs crank very easily to keep them moving. I thought I was being clobbered by small bugs when I finally realized I was feeling rain drops. Yes, I was indeed in a daze. Rain! Good thing it didn't come until now, as wet roads with these crazy turns would be tough for me. I tried to hammer the last portion of the bike, realizing that I might be able to have what would be the perfect day for me if I averaged 18.5 mph over the course. This would indeed put me in sub-4 contention if I could have a half way decent run.

Off the bike I ran into Julia and my mom - both them and my sister volunteering at the event! I got on the shoes and took off on the 10 mile run. I felt good for the first 3 miles. Somewhere in there I developed some pretty bad acid reflux. I gave in and walked. Damn. Everything going so well, with more uphill running ahead of me I thought I was throwing my goal of sub-4 away. I somehow managed to get myself running again - but at over 10 minute miles. Better than walking, right? All I need was 9:15/mile overall according to my "A" plan. At the turnaround I felt ok, but couldn't take in fluids without getting that horrid gassy feeling in my chest. I also couldn't take on any nutrition. Maybe these honey stinger gels I've been so keen on aren't so great for me. Who knows. There was a nice downhill from miles 5-7 or so, but my pace was nowhere near where it needed to be to make up for the walking and slow running. I became content with the fact that this, my first long course would be a huge triumph finishing, even if it was a few minutes off my "A" goal. 4 hours was pretty ambitious for me anyway. I had only thought I'd be able to get that if I had a "perfect day."

Mile 8 came and with two miles left I was just trying to hang on for dear life. I didn't know exactly where I stood time wise, since my Garmin watch only told my bike-run combined time. I wore a wristwatch in the water, and I was pretty sure I needed to do 3:25 between the bike and run. From my half-assed math during the haze my mind was in I figured that it was going to be fairly close - that I somehow might be able to break 4. The last few miles are flat and along the gorgeous SB waterfront. But it's a LONG waterfront, and from the pier it's about 1 miles, and you can see the Cabrillo Bath House in the distance. I for one like the dangling carrot. Being able to see the finish is uplifting. I gave as much kick as I could - but there was barely anything left. I saw Julia, my mom and sister a few hundred meters out telling people to "step up, step down" over a very precariously placed curb. Cruel! Also about 6 feet of very sof sand to run through...bizarre.

I crossed the line and was immediately greeted by two lovely women who squeezed cold water sponges over my tired body. That was a unique perk! I would learn a few minutes later that I did indeed break 4 hours - by just 22 seconds! 3:59:38. Good thing I didn't walk anymore as I would have just missed it!

I hung out with Julia and my mom and cheered on the athletes as they trickled in - including my friends Semira and Roxanne - both whom gave a strong kick towards the finish as I commanded! (My voice was very sore after cheering...yes I can talk/yell/scream with the best of them.)

The one thing that struck me about this race...at about 1.5 miles to go when I was hurting like hell I thought to myself, "and you want to do an Ironman." My answer to myself was, "yes, yes I do." Having self conversation sure is fun, but usually the answer is more like "f*ck no!" at that point during a race. Strange. Maybe this is really where I've caught the bug. I should also mention from a mile out all I thought a lot about my dad. Somehow the pain makes me feel closer to him. Racing in Santa Barbara is extra special since it's where he raised me. Nice.

I'm trying to decide if this race was as hard as a marathon. The three disciplines all have their challenges, but I've really got to learn how to not blow up on the run. This will be my top priority for my last race of the season - Malibu Olympic on 9/12. Then it'll be all about the running in the fall.

Can't wait for my next one. In the meantime, I'll continue my eating binge. Fish and chips for lunch yesterday, followed by chicken nachos last night and donuts this morning. MMMMMM. Maybe ice cream later? Don't worry health freaks, I'll be back on salads and smoothies tomorrow. :)

Thanks for reading!

Tech Data/Splits:
448th/758 Place Overall
Bib# 911
Overall: 03:59:38
Men 30-34 58/78
Swim 1 mile: 00:31:59 (1:59/100m, 350/758)
T1 01:52
Bike 34 miles: 01:50:30 (18.46 mph, 380/758)
T2 01:38
Run 10 miles: 01:33:40 (9:22/mile, 561/758)

First Latigo Climb

Last week I was up in Santa Barbara for the "SB Triathlon Training Camp." While the bike course was gorgeous, it was definitely a little harder (and steeper!) than I expected. Time to get some more hills in with just 2 weeks to go until my big race on the summer.

So I've been itching to climb the infamous Latigo Canyon for several months now. I still consider myself a novice cyclist, but I've definitely been getting stronger - I've been curious to see if I could handle it. The closest I've come before today is Encinal Canyon - which is shorter with a little less elevation gain. So here we go!

Anyway, I met up with my friend Jessica (who's weeks away from her first Ironman!) at Malibu Bluffs at around 7:30. We clipped in and headed North just past Zuma (Trancas Cyn Road.) After the warmup, we turned around and hit Latigo Canyon Road. Wow. It's no joke. Pretty steep at first, leveled out a bit, but all in all a pretty tough climb. I'm told it's 7 miles long and has almost 1900 ft of gain. About a half hour in I definitely started to feel it.



There's a nice little decent about 3/4 the way up, but I found that just took away my momentum! At times I was definitely missing the triple chainring which I just recently had swapped out for a more common double. (I basically lost the "easiest" gear, also known as the "granny.") Anyway, finally, almost exactly an hour after starting the climb I submitted. Jess is quite the climber - she finished a minute or two ahead of me and was barely challenged it seems! Plus she ran 20 or so miles yesterday! Bad ass. Talk about no joke - Ironman training = CRAZY.

So we hit Muhullond and eventually made it into Calabasas - tons of rolling hills on the way and it got HOT. A few hours later we took Malibu Canyon Rd back to the bluffs. Not recommended. Way too much traffic (including a tunnel) and extremely windy. Total time from start to finish 5 hours - but just 60 miles covered! The 5 hrs is not counting Jess's TWO flats (poor girl!) and the refilling water bottles at the park...I'd say we only averaged about 15 mph in the end, but TONS of climbing on the day. Next time....maybe...just maybe we'll add Piuma. Also infamous from what I hear.

Nike FREEs Sortof Review

So I scored a pair of Nike frees yesterday.  The chick at the store was extremely pessimistic about these shoes working for...I felt like she almost wasn't going to sell them to me!  I do overpronate a bit, and thus wear stability shoes.  The frees are neutral.  Anyway, I did end up getting them, and have got 60 days to decide if I want to keep them.  (roadrunner sports)

This weekend was pretty good training.  Went on a 4.5 hr ride up Pch - really enjoyed the big waves!  It was quite the sight.  On Sunday took a 30 minute swim near the marina sans wetsuit - so liberating.  I was planning on doing a medium run with my friend Jessica, but stupidly forgot my shoes!  Instead we just ended up doing a few miles (prob 3) on the sand.

I've really been focusing on my form lately.  Lift the knees, kick the butt, land midfoot.  In keeping with this spirit I thought the frees might help me with this. 

This morning, even though I was a bit sore from the long ride I headed out for a few easy miles in the old shoes.  The first mile sucked, but I quickly got into it.  After a loop I headed home and laced up the frees.

Wow.  These things are freaking light!!!  Like nothing.  Still focusing on my form it was definitely easier to strike midfoot in these pups.  My pace also shot up without any extra perceived effort.  All in all I covered 2.5 miles in the frees.  I want to say they definitely rock, but am a bit reluctant to call myself a convert just yet.  

I got back into my nike triax 11s (which are still very light when compared to my workhorse asics kayanos) and I literally felt like I had concrete blocks on my feet!!!!! I could also feel them really controlling my stride.  My feet felt like they were rolling out!  I got used to the extra weight and control after a few minutes and finished the run despite some it band tightness (from the bike?). Definitely need to keep up the stretching.

So I'm definitely sold that stability shoes really enforce a stride.  I'm just not so sure these frees will protect me enough from the road when the miles pile up....  Time will tell!  

Btw, I'm writing this post from my iPhone while waiting for my car at costco. Here's some irony, my Scion is getting new tires!

The Strawberry Fields Triathlon (Now with Pics!)

4:30 AM wake up at Mom's home in Goleta (North of Santa Barbara)

5:30 AM arrive, park, rack bike, lay out gear

6:30 AM get in the water, play in the surf, chat it up

7:05 AM START!

THE SWIM:

Crazy horrid swim. Pretty cold water, biggish swells, big current. Got off the beach pretty good. Had trouble getting a breath and finding my rhythm. Definitely a mass start. Had trouble spotting the buoys due to the big swells. The course definitely felt way longer than 1500m. Following other swimmers just led us way off course. Would love to see a helicopter shot - all the zig zagging! Checked my watch at the 2/3 buoy: 23 min! Yikes. Final swim time ~37 min. Crap!

T1:

Quick jog to the transition area. Uneventful T1. Time ~2:30. Cool by me.

Bike:

Shorter than 40k at 23.2 miles (no idea why!) Flat, but windy. Aero position 90% of the time. Tried to focus on eating, drinking. First loop went well after I got into it ~3 miles in. Flew past a good amount of other riders (yay!) Second loop took it up a notch in effort to make up for the horrid swim (which was the talk of the day amongst most of my friends who also raced!) Got off the bike in 1:07:38 - very stoked with my 20.6 mph effort in pretty windy conditions and of course not drafting!

T2:

Uneventful as well! Time: ~ 40 seconds.

Run:

Felt pretty bad right out of the gate, but was surprised to see my pace at 8:23 for the first mile! Then 8:53, then 8:58. Fading fast and am not such a fan of loop courses...9:05. Holding on by a string! I knew if I walked it was over. And I knew if I tried to stay with it I could still go sub 2:45 despite a disastrous start. 9:23. Finish line in sites....gasping....last mile 8:48. Run time 55:10. (Yikes as well!) Total time ~ 2:44:27. Mission accomplished despite the adversity. (PR!) Still no official times or race photos. Stay tuned.

The PS's:

P.S. Bummed about Lance!

P.P.S. Shout outs to my friends Willis, Greg, Ryan and Jess who duked it out with me in Oxnard!

P.P.P.S. Had a "Strawberry Fields" smoothie at the Natural Cafe on the way home. Seriously. That's what it's called.

P.P.P.P.S. Yes. I'm in a strange mood.

P.P.P.P.P.S. Just noticed that I finished 121th overall, ranked 97th in my gender and 12th in my "class." Anybody know what "class" is? (Age, I presume? Not etiquette, obviously.)

P.P.P.P.P.P.S. Yes, I need to stop typing now and Billy will surely not be amused by my attempt at humor here.

Race Upcoming and Off Topic Pics

How's this for a hodge-podge (sp?) post?! Pics of my latest obsession (Deck!) Pics from my vacation (yes, photography is a passion of mine) and ramblings about my upcoming race: The Strawberry Fields Triathlon (Olympic Dist.)

This Sunday is just my second Tri - although I feel like I'm not quite that green! I've been working pretty hard on the bike for the last month or so. I must say I've falled off the wagon running a bit - track work once a week and a medium run or two a week and that's it....Swimming so-so. That's the one sport I'm decent at so I tend to neglect it. So without further adieu...my goals.

Swim 1500m: 27:30ish (1:50/100m) - should be pretty doable, no faster than my first tri back in March

Bike 40k: 1:14:30ish (20mph) - up from 18.5, more comfy on the bike, easier course

Run 10k: 54:20ish (8:45/mile) - I'd be more ambitious here but know myself and if I go out to hard after the bike I'm done. I'll start out here and if I feel good I'll go harder!

With the transitions I'm thinking between 2:40 and 2:45, about 6-10 minutes off my first. I'd definitely like to go sub 2:45 and possibly 2:40 if it goes really well. We'll see!

Without further adieu, here's my favorite pics from my trip up North...

For more you can check out my MobileMe gallery: http://gallery.me.com/codymusic

And here are the promised pics of the newly completed deck! :)

Oh yeah, the lens I shot with (Canon 10-22) makes it look much, much bigger!

Will letcha know how Sunday goes! Hopefully I'm not too sore from hauling all that wood!

The Gorgeous San Juans

I've been pretty low key in the active/running world the last several weeks. I've been building a deck in my backyard (!) and been busy with work. But this last week I've been vacationing with my wife Julia in the incredible San Juan Islands, off the coast of Washington State, near the Canadian border.

I've been there twice before - for the scenery and the orcas that visit every summer. This visit we'd stay at the world famous Orcas Hotel on Orcas Island. Details of the trip aside, Julia and I went on 2 hikes the first day, but on Friday I wanted to tackle Mt. Constitution - the highest point on the island at 2500'. Most people drive to the top, but there's a hike (labeled "strenuous" in the guides - I'm "trembling!" that ranges from 3-5 miles depending where you start.

I lobbied for the long route, about 5.5 miles with just under 2000' of gain. (Hmmm.) The scenery was GORGEOUS.

It was pretty damn tough! I stopped to catch my breath multiple times, hiking a few of the really steep parts. At one point I wondered if I was on the right trail...my mountain experience from November flashing back to me....hopefully this time without snow (!) But this tale would be one with a more typical ending. Summiting the trail with Julia waiting for me at the top - she drove. It took me about 1:20 to make it up and the view was spectacular! On the way down we stopped at the lake where I swam a few laps. Ah the mountain ice water felt nice!

A few days later, this time on Lopez Island I set out on another run - this time to Iceberg Point - at the Southern tip of the island. Deserted. Gorgeous. Once I was out on the trail I didn't see anybody! Except for the occasional gull and ever present bald eagles (by the dozen up there!) it was me and the trail. Unfortunately I brought my road shoes. They're my typical Asics - Kayano 14s that don't have such great traction on the dirt. That would be my single complaint of the experience. Other than that it was HEAVEN! We kayaked, saw otters, porpoises and droves of baldys - including a few young ones! No orcas unfortunately - they were on strike apparently. :(

If you haven't checked out the San Juans by all means look it up! On lopez we stayed at the Mackaye Harbor Inn - incredible. More pics later...I promise! :)

The Trail @ Mt Constitution

Me on the trail....tired!

Steps from the top...I tried to sprint the last mile ("tried")

The view...see what I mean?

The deck framed out! Work resumes manana....

The Race that was a Wall....And a different type of PR

Short Story: Today was not my day.  Almost DNF'd, but ended up mostly walking to the finish.

Long Story: Woke up at 5:00 AM, had a little coffee, a granola bar, a fruit bar and starting drinking my usual Poweraide.  My friend Billy and his cousin "Q" (who would be running his first!) pick me up at about 6 AM.  We make it downtown with no problems, wait in line for the porta potties and line up.  It didn't seem like a huge field, but it was incredibly crowded.  There was no "side area" etc to get to your designated position.  After 10 minutes of jockeying for position I make it up within 30 feet of the 4:00 hour pace group. 

The women took off at around 7:10 and somehow a lot of the crowd didn't get the memo.  There's a push of people from the back resulting in many people near me toppling over....crazy!  We were finally off at 7:25.  Talk about a crazy start.  It was all over the place.  The 4:00 hr dude totally took off!  It was near impossible to stay anywhere close to him....way too many people - all different people!  And plenty of race walkers clogging up the start!  (Thought they were supposed to start AFTER the runners???)  It was utter mayhem, and it didn't subside until at least mile 3 or so.  I managed to stick with the pace guy through all this somehow, but quickly started feeling fatigue - especially for being just 3 or so miles in!  WTF?!?!?!  The calm before the storm.   Mile splits (1) 6:49 - but I think that's wrong (2) 9:05 (3) 9:09 (4) 8:51.  

During mile 4 I realized I was breathing pretty heavy...and my heartrate would confirm that indeed I was struggling.  175 bpm for that pace???  Maybe 8 months ago....I mananged to click off the next several miles with the pace dude still in site, ignoring my awol heartrate.  Mile splits (5) 8:59 HR 177 (6) 8:56 - HR 179 (7) 9:06 HR 183.  I know my rates pretty well, and I definitely knew 180s this early were not going to back down.  I can handle 180s (and 190s) short term, but not for 19 miles.  I made the decision to kiss the pace group goodbye.  It sucked watching the balloons fade off into the distance.  My next goal: sub 4:10.  Mile splits (8) 9:44 (9) 9:49 

I saw my Julia and mom at around mile 9 - knowing this was not my day I informed them that I still wanted to push for a good PR and that I'd see them at mile 17 (where they'd meet me next).   Let the meltdown continue....Mile splits (10) 10:17 (11) 10:52 (12) 10:49

Before the halfway point I was caught by the 4:15 pace group.  This chick rocked, she was pep talking and animated.  Way better than the silent mysterious 4:00 dude...I thought about picking up the pace, but decided to stay with them.  Nice.  I was even comfortable, and content....at least for a mile or two (13) 9:43.

THEN....good old fashioned GI issues.  Nausea.  I didn't puke, but sure felt like it.  I had to let the 4:15 group go.  (14) 12:02 - HR 160 (!) (15) 10:55 HR 165 (!!) (16) 12:28 HR 163 (!!)  These HRs don't go with the paces, do they?  I hooked up with my cousin Josh at mile 17 or so.  He ran from his home in SM (he's also a runner).  I was falling apart quickly though and couldn't bare to run.  We walked together for a bit.  I was a bit light headed and still nauseous.  At one point while WALKING my HR read 165.  This had me worried.  I thought about pulling out.  Something was definitely not right.  With the PR out of site it certainly didn't seem unreasonable to DNF.  Josh was worried about me and we agreed we'd visit the nearest Medical tent to make sure I was fit to continue if I chose so.  We came by Julia and my mom again at mile 18 and we finally found the medical stop.  The nurse took my blood pressure (normal) asked me questions and basically told me I was ok to go.  I decided I could not bare to DNF - that would make a tough day a tough week knowing I was physically fit to continue.

I gave hugs to the fam and carried on in a light jog.  Uh-oh.  The walking tightened me up.  My entire left side cramped up and a nasty blister had formed (from the walking?) on my right foot.  WHAT THE HELL ELSE COULD GO WRONG?  I decided to walk, walk and more walk.  At this point I had nothing except the finish.  Last year I finished this race in 5:00:50 and I wouldn't break 5 until Houston THIS YEAR (4:28:xx.)  If I wasn't gonna break 5 part of me thought well maybe I could top my LONGEST marathon time (My first in Houston - 5:09:xx.) 

The miles crept by incredibly slowly.  For awhile I turned on the iPod and tried to zone out.  Then I tried to encourage some of the runners who were obviously first timers and needed some support.  But the miles go on forever when you're doing a 16:00 pace.  (HA!)  Just before mile 25 the 5:30 pace group came up from behind.  I decided to try and run with them for a few minutes and chatted.  5 or so minutes later they were due for a walk break.  With just over a mile to go I decided to turn on the jets (more like a small electric motor with dead batteries.)  I clicked off that final bit at around a 10:00 pace.  Game over.  Final time 5:26:xx

A new PR!  PR stands for "Personal Record."  And that it is.  Officially my longest marathon.  Hopefully this is a PR that stands up until I'm elderly.  Honestly I'm somewhat frustrated (obviously).  I think I've overdone it.  4 weeks ago was Big Sur, then SM 10k, then SB 1/2, then a weekend off and now a very tough LA Mar.  Whatever....it's done and I'm glad for that!  I'll have many other opportunities for glory in the future.  I'm happy I didn't DNF - I'd be MUCH unhappier with that.  So no A,B,C, or even "D" goal.  I did get my "E" goal.  My dad's first name happened to be "Eric."  Very Fitting.

P.S. Ironically I watched the 2007 Ironman Special last night to get amped up.  Was definitely thinking of that elite runner who refused to drop out in the marathon after getting injured.  He walked it with age groupers passing him right and left.  Obviously I'm about as far from elite as you'll find, but seeing his dedication certainly fueled me during my "long walk."