Ironman 70.3 World Championships Race Report

What a super weekend! Where do I start? This was the end of year race celebration for me and I’m so happy with the outcome. It was the opportunity to travel to Florida with a group of amazing friends, race with the best in the world, and make another boatload of memories.

Jules, Jmac and I accepted our Worlds Qualifier slots at the Buffalo Springs 70.3 back in June. We had an amazing trip then, and we were looking forward to another fun group getaway. Although Clearwater has not established the respect of a true World Championship Race (due to the less than challenging bike course), we accepted our slots and knew November would be a great time to get out of Minnesota and play in the sun.

We had a beautiful Condo for the six of us about a mile from the race start. We arrived Wednesday evening and this extra time to unwind and reconnect was priceless. I had Jimmy Buffet tunes playing in my head as soon as I arrived, and needless to say, I had some difficulty cultivating any competitive mojo. I’ve been sort of checked out of racing the last few weeks, but I still had a goal to make the podium in my AG, and finish under 4hrs30min. My previous 70.3 PR was at BSLT (4:46), and I knew there was no better place than Clearwater to shatter that.

We certainly didn’t waste any time on race morning. We arrived at transition about 6am (just 30minutes before they closed), and I quickly attached my bottles, PowerTap, and shoes to my bike. I really didn’t do any sort of warm up (they didn’t let us in the water before the start), so it I just walked to the swim start and put on my wetsuit. Some could argue that getting into a wetsuit counts as a warm up, and at that point, I had no choice but to go with that theory. It was a time trial start for the Age Groupers (they grouped everyone according to their AG wave, and then just sent people off one by one). I like starting at the back of the AG in these situations, and was happy I was able to position myself there on race day. I really like these TT swim starts- I can do my own thing without worrying about finding the best feet or about dropping the people on my own feet. I simply jumped in and enjoyed my own journey. The swim was into the sun on the way out, making it very challenging to stay on course. I just kept swimming around people and thankfully quickly found the first turn buoy. I felt pretty smooth, and did my best to avoid swallowing the nasty salt water. The swim exit was a tad chaotic, but I was happy when I saw 26;xx on my watch. That was faster than expected, but it was a longer run to T1, so I had to get going to ensure I was out on the bike in 30min. I quickly grabbed my bike and was ready to start the journey on this infamous bike course. I didn’t pre drive the course, so I had no idea what to expect.

I will refrain from ranting about the drafting, the packs, and the precarious nature of that bike course. We’ve all seen it and heard it before, but… COME ON WTC, PLEASE MOVE THE WORLD CHAMPIONSHIPS TO A FAIR, CHALLENGING COURSE!!! This course would be great for a standard 70.3 but a WC???

I am proud to say that I rode fair, and I feel very good about my relatively slow (2:21) bike split. One of the advantages of starting in an early wave, is that there are simply not as many people on the course. I had my own space until about mile 45. After that, well like I said… I will not rant!

The highlight of my ride included being able to pee on my bike. I’ve never been able to do that before, but I knew it would be important not to waste any time in a porta potty. I know its gross…and for you non-triathletes reading this, this is common practice in the long events. I took down about 475 calories, 85 ounces of fluids, and 3 or 4 Thermolytes during the bike.

While coming into T2, I knew I was on target to meet my sub 4:30 time goal and I figured I was about 3rd in my AG at the time. I knew the hardest leg of the race was about to start, and I was a little intimidated by the distance and the course. We didn’t pre-drive the course, but I was well aware that we had 4 big climbs facing us. My run plan was to go out conservatively, and then hope to build strong to the finish. My goal pace was about 7:10, and I was pretty steady holding that pace early on. I took a PowerGel at mile 2, and again at around mile 5, and fully utilized the stocked aid stations taking water, cola, sponges etc. I did everything I could to keep my body temperature down with sponges and water- That really helped. After Beth passed me at mile 4, I was worried that I was losing sight of that podium. She was moving so fast, I couldn’t even fathom staying with her. She immediately bridged a significant gap. I really wasn’t sure where I was in the field, but I knew I had to keep it together. At no point did I even consider the possibility that I could move back up, but at the 6.5 mile turnaround, I saw a girl closing in behind. I really wanted that podium, and somehow I was able to keep my legs moving. I saw Lars F. at the top of the bridge on the first loop and again on my way out for lap 2. With a surprised tone, he said “you look stronger the 2nd time around-Go for it.” His tone helped me realize that it was probably a unique situation, and that provided the confidence to keep it together. To my surprise, at mile 8.5 I spotted Beth up ahead. I truly did not expect to see her again after watching her speedy feet go by at mile 4. I came up to her at about mile 9, and this was probably the point in the race when I was feeling the strongest. I think that was a 6:40 mile, and I was confident I could stay relatively strong till the end. After the final climb over the bridge, it was just 2 miles to the finish. The finish line was a beautiful sight. I figured I was about 3rd or 4th in my AG, and saw my watch at 4:24. I still felt great and could have kept running- that’s a first!! Mission Accomplished.

After making my way through the finish chute, I met up with an old HS friend Melissa who came over from St Pete’s to cheer. It was so fun to catch up and watch the rest of the field make their way to the finish line. At that time, Kerry pulled up the Ironmanlive results and to my surprise, I had actually finished 2nd in the AG. Just 3 seconds ahead of 3rd. I guess that’s the good and the bad of the time trial start…It certainly worked out in my favor this time around. Evidently when ELF yelled at me around mile 8 that “every second counts” she knew what she was talking about!

The afternoon was filled with great food and beverages which started at Crabby Bill’s.

We finally got back to the condo, then off to the beach to watch the sunset.
Before too long there was a great crew assembled in the condo, and as the laughter continued, I realized I was late for the awards ceremony. It started at 6, and I’m pretty sure it was close to 7 when we checked the time. We flagged down a cab and made it there just as they were calling the AG winners to line up on the side of the stage. It was perfect timing on our part, but I’m a tad embarrassed that I’m still holding my ‘slurpee’ cup on the podium.


With the party in full swing back at the condo, I picked up my award, then loaded back into a cab and rejoined the gang. I just love these folks and I know I’ve said this before, but it’s truly because of them that I do this sport.

With prefect weather on Sunday, it was the ideal day to truly relax and recover: Laid on the beach for a few hours, enjoyed a delightful beach walk with Mary, and consumed one final Grouper meal before heading to the airport. There were no shortage of great memories made in Clearwater, and that’s what it’s all about for me.

Although this weekend was such a high, I’m thankfully not experiencing the crash back to reality today. I’m very excited for the off season and the changes I have in store for next year. We’re also headed to Arizona Friday afternoon to cheer for all our friends at Ironman Arizona. We have Julie/Erik/Jen/Merilee joining us at the condo…. There’s no doubt the Fun Factor will be high once again.

Congrats to all the racers in Clearwater and Best of luck to those racing in Arizona this weekend.

US OPEN Race Report

I know I'm a little slow to get this report up. These days with so much race coverage being posted on Facebook, I feel my blog has become a little redundant. Even so, I want to keep my string of race reports alive…

For someone who typically races every weekend, the 6 week gap between Nationals and the US OPEN was certainly a change. With Kerry and many friends racing Ironman Wisconsin, I was busy playing full time Sherpa. Kerry is ALWAYS there as super support guy, so it was nice to finally have the chance to be on the sidelines and return the favor. That day certainly deserves its own post, but I’ll lazily point to a few favorite peeps who shared their journey across the farmland: jmac, Kerry, Erik.

I’ve attended each US OPEN since the inaugural race in 2007. Lifetime Fitness does an amazing job supporting top Amateurs by rewarding the top 5 finishers in each of their series races (Minneapolis, NYC, Chicago, LA) with complimentary race entry, airfare and hotel for the Championship race in Dallas. Like last I couldn’t turn down the offer even though it was just 5 days before the Ironman World Championships. I'm pretty sure only Andy Potts and I did the double!

After winning the race in 2007 and finishing 5th last year, I was eager to go back and try to regain the top spot on the podium. I knew it would be a very competitive race, but I was excited to face the best from across the country.

Kerry and I arrived on Saturday, and while staying connected to the Ironman World Championship coverage most of the day, I was able to get my bike together, get checked in, and somehow prepare for my race the next day. I’m not really sure if it was good or bad, but I was so consumed by the events in Kona that I didn’t think too much about my own race until I boarded the bus the next morning. I actually watched the final finisher cross the line in Kona as I walked out of my room just before 5am CT. Just the inspiration I needed!

Weather was less than optimal with a light mist and temps in the 50s and the water temp hovering near 68 didn’t improve the situation. Luckily there wasn’t too much idle time and before I knew it, the race was underway. The Championship wave was small but fierce. I knew I needed a great swim/bike to be in contention, so I didn’t hold anything back. I was swimming off the front, feeling pretty strong, but when I excited the water in the lead, there was a pack just behind me. YIKES!! We were all racked in the same place, so with 4 or 5 of us in T1 together I was pretty nervous for how the race would unfold. I typically like to get out on the bike ahead using the “out of sight out of mind” philosophy, but that was not happening this time. I was on the bike first, but the pack was right there. Despite freezing on the bike, I managed to find a groove early on. I stayed in front until about half way, when both Lindsay Whalen and Mandy McClane passed me. That sort of woke me up, and then there was a little back and forth action between the 3 of us. Eventually, it was just Mandy and me, but with wet roads, and some wheel sucking potholes it was hard to get too aggressive. Knowing Mandy is a great runner, I knew I had to build up a lead heading into T2. Unfortunately that didn’t happen. I managed to come out of T2 in the lead, but within the first half mile, Mandy came zooming by. She looked great, fit and motivated. I did my best to stay with her, had one of my best 10K splits of the year, but still fell about 45 seconds short.


Here’s the race recap from Jerry MacNeil.



I have the Monster Dash Half Marathon this Saturday. It’s my final strong run before Clearwater, but there’ll be no shortage of hilarity out there. Facebook has spoken, and my costume has been chosen. Kerry is on photo crew, so I’ll be sure to provide a little comedy here next week.

Have a FUN Halloween!

USAT Age Group Nationals Race Report

After starting this season with the intention of cutting back the serious racing, I really didn’t expect to be back at Nationals this year. Of course, that changed about four weeks ago: I figured I was in decent shape so why not go after it. There was a good contingent going from MN (including my coach), and I knew it would be fun to see fellow racing buddies from all across the country.

Kerry and I arrived Thursday morning which provided plenty of opportunity to check out the venue. The bike course was thankfully hillier than I was expecting, however the hills on the run were significantly less welcoming. With mounting pressure and expectations leading up to the race, I was becoming increasingly nervous. With the help of my great support crew, I was able to put it all in perspective: The pressure is a privilege and being in a position to race for a National championship is a great honor and gift. Yes, I do know this, and after everything is said and done, this is ALL FOR FUN.

Finally it was race day: We had extreme humidity greeting us in the early morning, but as race time approached, the sun came out, temps increased and the humidity dropped closer to ‘normal’. Although the monsoon rains helped lower the water temp to 83, it had a more serious impact on the race course.

As we watched the early waves from shore, it was obvious that something goofy was happening in the river. Swim times were insanely slow, and it appeared as though people were just not moving as they should. As it turns out, the Army Corps of Engineers opened the upstream flood gates due to excessive rains, and the current was MUCH more than we bargained for. Beth and I had the the best armour for the journey up the river.

Here’s a swim map: I felt very strong in the swim and swam solo the entire way. Of course the first leg (with the current) was amazing, but when I made the turn on the back stretch I felt like I was swimming in an endless pool. I just kept telling myself that it’s the same for everyone. Well apparently not so much: I came to find out afterwards that the trick of the day was to swim along the shore. The blue line on the map was my swim line. The red line on the map was apparently the correct place to swim. When I hugged the buoys, the shore looked so far away and figured there was no way I would save time by swimming there. Well I was WRONG… In addition, when we made the final turn into shore, the current was pushing everyone back off course, which meant another upstream swim to the exit. Again, I heard after the race, that the trick was to swim 30-45 strokes past the final turn buoy and then cut across letting the current take you into the finish. black arrows represent CURRENT!

It was an interesting swim to say the least, and I certainly learned something about swimming in rivers. When I saw 27 minutes on my watch at the swim exit I was a little shocked (this is close to my 1.2 mile swim time), but I figured it could mean a greater buffer on the rest of my Age Group. Onward...

The run up to T1 was killer, but I was excited to jump on Big Red and go. It’s a two loop bike with six 180 degree turns. This provided a good opportunity to check in on the competition. We started 6 minutes behind the 25-29 AG, so I was looking ahead to gauge my position against a few top girls in that AG. I felt very strong and smooth on the bike, and was informed after the first lap I had about a 3 minutes lead on that field. I was very pleased with this position and decided to scale back the intensity slightly for the second loop in an attempt to save something for the run. It’s always tough to know that fine line, but thinking back, I wish I had continued to push the pace on the bike (regardless, I know it wouldn't have been enough to move up in the OA standings). On a fun side-note, Devon forgot his race suit at home and needed a backup. Of course, I came prepared and was so pumped to see him out there with Yndestad on his bum. devon picked up the bike preme (new Blue frame) and we both finshed 3rd OA. I think the suit works for both of us.



I was feeling good with my position coming off out of T2, and figured I just had to hold my own on the run for a good shot at the AG win and was within reach of the OA title. With fellow competitors all over the course, it’s impossible to know what’s happening, but I figurd that a 3 min lead over the top girls in 25-29, was a great position. Well the run was TOUGH for me. I’m not sure what it was, but I just couldn’t move my legs. There were NO mile markers on the course making it difficult to gauge pace during the race. Maybe as part of Garmin’s sponsorship, they pulled the mile markers to encourage wearing GPS units. On the first big hill, superstar Bruce G (one of the greatest guys in the sport), ran by and provided some much needed encouragement. After the race he said he thought my heart was about to pop out of my chest [due to my uncharacteristic breathing pattern]. With that, I know I gave it everything I had, and can’t say I didn’t try my hardest out there. (Running downhill-maybe the only time both feet were off the ground.)

We really could have used more ice (they had none) and water on the course, but unfortunately the aid stations were understaffed. With two way run traffic, the volunteers just couldn’t keep up. I missed getting fluids at two aid stations, and that didn’t help ease the suffering. I guess I’m spoiled by the Midwest hospitality and the Ironman buffets. Anyways, I kept trying to motivate myself to run faster, but nothing was working. I figured I still had a decent comfort zone for the AG title, but I knew the OA was slipping away. I tried my hardest out there, and was completely shelled at the finish line. I was immediately informed that I had stayed ahead of the 25-29 AG, but I knew I didn’t put forth an OA title worthy performance. I checked the results and sure enough there were two 20-24 girls who kicked my butt. I really didn’t expect my 3rd OA to hold up to the fast 35-39 AG, not to mention the legendary Linda Robb, but once the official results were drawn up, I was pleasantly surprised that I stayed on the OA podium.

We stuck around the venue for the men’s and women’s pro race. I always enjoy that about this race as it provides not only a chance to watch some of the best in the sport, but also a great opportunity to catch up with fellow racers. With the race behind us, everyone is so mellow and it’s always fun to share war stories from the day. The MJET team had a tent on the ‘Hot corner” so it was a great meeting spot and a perfect place to cheer. In addition to the MN gang, it was super to hang with the awesome duo B & O from PA and Bruce G from TN-Such awesome spirits and attitudes all around. I can’t wait to do it again in Clearwater!

During the Pro race, the MJETS were eager to help motivate Jas to the Elite National Championship crown. Their cheers were simply loud at first... Then it turned to this! I guess it worked-She picked up the Victory!


After a very long day in the sun, we finally made it back to the hotel around 4pm. I was exhausted, dehydrated and very under fueled. Typically that’s a VERY bad combination, but once I got back to my phone, I was immediately revived with all the supportive comments and cheers. I’m so thankful and truly appreciative for all the support this week. I know its cliché, but I’m truly blessed and I couldn’t have done it without you. I’m always touched by the kindness out there.

After a quick bite and shower it was time to return to the University of Alabama campus for the awards ceremony. As you can imagine, going 10 deep with awards in 14 different age groups takes a while-And these start after the thanks-you, top 3 OA, Masters, Grandmaster, Top SBR splits etc. Needless to say, it was a long process, but we made the best of it. Team MN decided to get very enthusiastic for our fellow Statesmen on the podium, and we had plenty to cheer about.
Minnesota's Medalist's

Dennis Dane kicked butt on the run to take 2nd behind defending champ Mark Harms from WI.
OA Top 3. I'm on the podium with two Florida Gators.
Masters podium-Rhett Bhonner (also won his AG), with our friend Bruce from TN.
30-34 AG.
Devon takes 3rd OA, and 2nd in the AG.
He's Lauren getting second in her AG (19U. It's her first year in the sport.

Way to go Team Minnesota!!

Next up…A break in the racing action and onto serious spectalatlete training for IM Wisconsin-Good times ahead!

TURTLEMAN

I knew I was in for a challenging day when RD Dan Conway announced that PLAN B had become PLAN A. With severe weather looming to the North of us, the decision to cancel the already shortened swim was made. This is always a very tough decision for race officials, but I believe they made the right one. In order to keep some organization to the bike/run Time Trial, racers had to run across the start mat; across the beach; through the swim exit arch; and into T1. They let people start in 1-2 second increments, and the bike and run course remained the same.

I had the honor or kicking off the 26th Anniversary Turtleman. Of course, I loved going first, but I also knew that the women behind would have a time buffer at the finish. With the amazing cyclists in the crowd I knew it was going to be a challenge to stay in front. As a swimmer, the swim serves as the PERFECT way to start a race. A natural way to get the HR from 75-175… and without that, there’s a true ‘Fish out of water’ response. Or yes, I biffed it running through the water (kicking it off in style). Brook when by me right out of T1. She looked strong and focused. I just couldn’t find my groove that quickly, and had to work to keep her in sight. With a lot of standing water on the roads, riding conditions were pretty sketchy, and cornering was a test. I got back in front of Brook on the back stretch (maybe mile 1.5), but it didn’t take long for Julie to come blazing by. It was a little crowded on the roads at that point. Most of the top guys were passing us, and the impaired visibility caused by the downpour certainly didn’t help. I was pretty nervous out there, but tried to stay focused on powerful pedal stokes and played it safe in the corners. I passed Julie back again (mile 5), but it didn’t take her long to drop the hammer on the rest of us-She was amazing out there. I did everything I could I try to keep her within sight, but she disappeared in a hurry. I was very happy with my effort on the bike, yet Julie kicked my butt by over 2 minutes (on a 21 mile course). Way to go Julie!

I was EXTRA careful on the final corner into the park this year…Last year I put on a little show that included road rash and blood, and was having no part of that this time around. As I made the corner I could already see Julie at the top of the hill on the run. I worked hard through T2 (always interesting when all your stuff is soaking wet) and I was told I was 1:17 back. I figured she had about a 20 second buffer on me from the TT start, so I knew it would take a solid run effort to defend. The run is a big square, and just after the 2 mile mark I could see Julie ahead. I was feeling pretty smooth and zippy (as much as possible for me), but like any running race, it was painful. Seeing a best friend ahead does interesting things for your motivation and self talk: I caught myself thinking, “Ah, Jules is doing great, she deserves this win.” but I snapped out of that remembering that I have a big race in two weeks and running strong will be a requirement there. I kept digging for a little extra and finally caught Julie just after mile three. It’s tough to see your friend suffering (I assume the monster bike and the plethora of half ironman’s in the last few weeks took a toll on her run legs), but I give her tons of credit for going after it. I kept up the pace looking anxiously ahead to the finish line. Despite the VERY dark ominous sky, I was greeted by a bright welcome at the finish.

Unfortunately, it wasn’t long thereafter that the skies opened up and basically wreaked havoc on the race for many Age Group participants. It was a crazy day at Turtleman, but race organizers did a great job keeping people safe. This is always the number one priority and although many may be disappointed with their modified race, nobody can out sprint Mother Nature.

Photos to come… Highlights posted on YndeCam.Kerry is filtering through video footage and photos clips, so I expect he’ll be posting another fun video to Facebook soon enough. But for now, we’re off for bike ride…
Have a Super day!

Heart of the Lakes Race Report

I can’t imagine more Perfect conditions for the 24th running of the Heart of the Lakes Triathlon (AKA the MN State Championship). Initially I was worried with early morning temps in the 50s, but as it turns out, it made for a very speedy day on the course. Course records fell, and that created and enthusiastic buzz in the crowd.

For the first time in many years, it was actually a wetsuit swim for the Elites. That typically doesn’t help me vs. my competition, but I was ready either way and figured breaking the 1:40 mark would be much easier given the wetsuit ruling. DKT and I lined up on the far inside line and I stayed on his feet for all of 5 meters! Last year I remember the swim being extremely rough so opted for the inside line this time around. By the time I was on line with the Swim Buoys, I was surprised to see what appeared to be, the entire Elite wave in front of me. Man those guys took off at a crazy pace. I finally got myself back in the pack and kept pushing my pace for the remainder of the 800m swim. The run through T1 was tough (I think it’s the toughest part of the course), but I hopped on my bike and was ready to push the pedals for the 21 mile ride.

My legs felt pretty good, and having the men zoom by in the early miles really helped motivate me to push the pace. As I arrived into T2, I put on my flashy new Nike LunarLite shoes and took off on a mission. That mission was to put together a good run split and in doing so, break the longstanding amateur course record set by Becky Gibbs (now Lavelle) back in 1996. I didn’t catch the first few mile markers to see my pace, but I was feeling strong and steady. With a few early climbs I was happy to stay close to a few guys ahead and stayed focused on maintaining a strong pace. The course is a 5.3 mile loop around the lake with the final 1.5 miles flat and fast. I was checking my watch along the way, and I knew there was no room for a slowdown. I would have to find the ‘hurt box’ and keep at the constant self coaching. As I approached the finish line I was greeted with the enthusiastic voices of Jerry MacNeil and Coach Kris announcing that I had broken the Amateur record. Mission Accomplished!

It was fun watching the rest of the top women cross the line, then I went back out on the course to watch Kerry make his way to the finish. He worked hard on the run and earned an AG podium spot!


To cap an already prefect day, Kerry won the Bike in the generous Gear West raffle. This raffle is top notch. Can you believe that Gear West and its generous sponsors give away the following items at ALL TEN SERIES races:
• Kurt Kinetic Trainer
• QR Wetsuit
• TYR gear bag loaded with Bell helmet, Shimano Carbon shoes, yanks, Trek Bike computer, pedels, goggles, sunglasses, Speedo Fastskin, Hammer products.
• Zipp 808 Tubular race wheels
• QR Tequilo Bike.
Yes folks, its worth registering for these races just to be entered in the raffle (but you must be present to win). Have I mentioned how wonderful it is to be part of this amazing Triathlon community??? Yeah, I know.