Last weekend I raced in the 6th annual Snake River Triathlonin Lewiston, Idaho. It was my third year competing. In 2009, I raced as a team with race director Mike Collins. Mike did the 500 yard swim (7:05) and I did the bike and run. I finished the 12 mile bike course in approximately 35:30 (20.3 mph average) and the 2 mile run in 14:57 (7:28 average). Our combined finish time was 58:24, good enough for 2nd team overall.
Last year I raced it as an individual. My swim time was 8:18, my bike was 33:47 (21.3 mph average) and I did the run in 16:38 (8:19). My overall time in 2010 was 58:56, good enough for 22nd overall individual.
This year was going to be different; I told myself. I spent a lot more time in the pool during the off-season and stuck to my bike workouts and ran more consistently. I had faith that my training plan was going to pay off.
Potts exited the water first and was followed by a pack that included Kyle Leto (USA), Rasmus Henning (DNK), Matty Reed (USA) and Paul Ambrose (GBR), among others. He maintained his lead throughout the bike with Weiss taking it from him toward the end. Weiss led out of transition, but shortly into the run, Henning took the lead by a mere few seconds. Henning, Potts, Weiss and Schildknecht ran together in a tight pack for several miles before Potts and Henning started fighting each other for the lead. Potts pulled away from Henning with less than half a mile to go and claimed his title.
Mike Reilly announced his 100th Ironman Triathlon in Taupo, New Zealand in March and was back in Oceanside, California for his 101st.
Mr. Reilly is the voice you hear announcing athletes names as they cross the finish line at Ironman triathlons around the world including the 70.3 distance races.
I've been honored to hear Mr. Reilly announce my name on at least two occasions; Ford Ironman Coeur d'Alene 2009 and 2010.
His voice is probably most associated with the Ironman World Championship in Kona, Hawaii. He's been announcing there since 1989.
It's really incredible how he keeps up his energy level throughout the entire race, especially when you consider he is on the microphone before the gun goes off and stays on it until the last competitor crosses the finish line.
I caught up with Mr. Reilly on Thursday afternoon near the swim start of the 2011 Ironman 70.3 California race in Oceanside, California.
I asked him about New Zealand, the race venue in Oceanside and how his voice feels for this race. Enjoy.
That's what I call L-I-V-I-N! It was another fun-filled adventure packed with lots and lots of memories. Most of the memories are good, most. The first overall memory that stands out is NOT arriving at the correct exchange point for Mariana (Team MVP). She was the first runner in Van #2 which made her runner #7. Her first leg was a short time trial run, 3.4 miles. Mariana would end up running an additional 3.7 miles because some of her teammates (me included) failed to read the course directions correctly and assumed the next exchange point was at a different location.
We arrived at exchange point #8 thinking it was the place where runner #7 would be handing off to runner #8. Wrong. The way the course is organized, the first exchange point (#1) is where runner #1 hands off to runner #2. Exchange #2 is between runner #2 and runner #3. Somehow that formula got lost in translation. (Not sure if that is the correct use of that phrase but it sounds kind of cool) And that's where I think some of our confusion came from PLUS assuming we (me) knew where we were going next based on what we remembered from last year. My bad.
As a result Mariana was stuck at the previous exchange point, the correct location, waiting for her team (us) to pick her up. She waited for about 45 minutes before deciding to continue on and run leg #8. We of course not realizing our mistake started to worry about her. About 30 minutes after she SHOULD have arrived I decided to run the leg in reverse hoping to find her somewhere along the way. I ran about a mile in and then returned baffled as to how she could have veered off course in such a short distance NOT realizing we were at the wrong exchange point to begin with. Luckily Mariana was able to contact Van #1 who in turn called us to tell us what happened. We felt pretty dumb and bad for making Mariana run the first two legs all by herself. Not the greatest way to kick off the race for Van #2
The next big hiccup didn't happen until Mariana's 3rd and final leg, 6.5 miles. Poor Mariana. This would begin our final 6 legs into Sandpoint. By the way, we had just finished taking a 2-3 hour nap. Once Mariana started her run we decided to stop by McDonalds to pick up some food. It took a little longer than expected. It didn't help that we got turned around trying to find our way back. It wasn't until Mariana was at mile 6 that we caught up with her. She went a full 6 miles with no hydration support from her 'team'. So to recap, not only did Mariana have to run an extra 3.7 miles the day before, she was stuck on the course alone with no support from Van #2 the following morning. Again, for all of us in Van#2, I'm sorry we left you hangin'. I'm sure we'll do something to make it up to you next year! Besides that... we had a good time.
The biggest challenge for me this year was being runner #12. In 2008 I was runner #1. In 2009 I was runner #11. Being #12 means not running your first leg until about 5 pm on race day. That's a long time to wait. After all, our team took off from Mt. Spokane just before 10 o'clock in the morning. Here's the good part, #12 has the honor of running the final leg for his/her entire team and crossing the finish line first in downtown Sandpoint, Idaho. That was pretty cool.
2010 Finish Time: 26 hours and 57 minutes. We were 32nd overall out of 101 teams and finished 18th in the Open Co-Ed Division out of 56 teams.
2009 Finish Time: 27 hours, 31 minutes.We were 37nd overall out of 74 teams and finished 16th in the Open Co-Ed Division out of 33 teams.
2008 Finish Time: 29 hours, 12 minutes. We were 26nd overall out of 56 teams and finished 10th in the Open Co-Ed Division out of 20 teams.
TRT 31:00 / 32:19 then subtracted 1:19 for stoppage time at stop light
Leg #24 ~ 5.513 Miles
7:16 - Mile 1
7:42 - Mile 2
7:50 - Mile 3
8:06 - Mile 4
7:42 - Mile 5
3:57 - Mile .513
Leg #36 ~ 4.593 Miles
7:27 - Mile 1
7:38 - Mile 2
8:04 - Mile 3
8:28 - Mile 4
4:38 - Mile .593
2010 'Road Kill' tally: 11 Race Total 14.181 Miles, 7:44 Average
Here's how I ended up in 2009. My first leg was 5.5 miles. My pace per mile was as followed: 7:14 - Mile 1 7:39 - Mile 2 7:30 - Mile 3 7:46 - Mile 4 7:58 - Mile 5 7:22 - Mile .5 I was wearing a Garmin at the time, it registered a 7:36 average. Felt great as did the 5 'road kills'. In 2008 my first leg was 5 miles DOWNHILL which killed my quads. This year I was leg #11. Every route was brand new and mostly flat.
Leg two was 5.2 miles. My pace per mile was as followed: 7:04 - Mile 1 7:39 - Mile 2 7:38 - Mile 3 7:54 - Mile 4 7:50 - Mile 5 I was less than .2 miles away from the exchange point when a train crossed my path. I was stationary for about 90 seconds. No worries, I was doing great up to that point. I racked up 6 'road kills'. Maintained a 7:37 average.
My goal going into my 3rd and final leg was to keep each mile under 8 minutes. It was a 4.2 mile course. My pace per mile was as followed:
6:09 - Mile 1 7:18 - Mile 2 7:46 - Mile 3 7:30 - Mile 4 6:45 -Mile .2 Finished with a 7:10 average. I was very happy about the result. The first mile was so fast because it was downhill.
I finished with 3 more 'road kills' for a total of 14!
Finally, I'm done putting together my Troika race day video. This is a compilation of video from both my Mom and Melissa using a two different
FlipVideo HD Ultra cameras and a couple of still photos from Steve Anderson, Jessi Thompson and Kathy O'Hara Worden. Thank you everyone for the memories.
As I wrote in my "Half Ironman PR" posting last week, this was my best ever Half Ironman finish time and now I have the footage to prove it! I had this done last week but for some reason the editing software kept crashing when I was finalizing the video so I spend tonight starting over from scratch and this time it worked.
Also in this video you'll see Ben Greenfield, Natalie Gallagher, Erica Ziemer, Craig Thorsen.
We did it! As a team, my buddy Brian Neale and I finished 10th. That's two places better than last year. Great job, Brian.
It was a beautiful day for a triathlon, oh my goodness! In fact, all year has been good with the exception of some strong winds on the Ironman Boise 70.3 bike course in June. Other than that the weather has been fantastic at every single race I've done and the water temperature today in Lake Coeur d'Alene was just about perfect. It was a little choppy at times but hardly noticeable.
According to my TIMEX Ironman Global Trainer, I finished the swim course in 31:05. I'm positive it was measured more accurately this year compared to last. The distance is supposed to be 1.5 K or .93 miles. Last year my finish time was just over 23 minutes. Yeah, someone didn't measure it correctly last year. Either way, everyone has to swim the same distance on race day.
I felt really good about my swim. I didn't really hold much back. That's the good thing about participating as a team... I knew I could go much harder because I would have about an hour to rest in between events. With that in mind I attacked when the horn sounded. I'm usually one to hang back for about 15-20 seconds after everyone starts. That way I don't get beat up during the initial surge. Today there were fewer people on the beach when I started. Team swimmers were in the last wave which kicked off at 7:20 a.m.
This is the second year I'll be participating as a team in the Coeur d'Alene Triathlon this Saturday. My KXLY4 HD News 5 pm Producer, Brian Neale and I did this race last year together. We're in much better shape this year and SHOULD beat our time! The picture is after Brian's first ever triathlon. That's when we both did the Iron Eagle Sprint individually in May of this year.
Here's how we finished the Olympic distance course in 2009
I swam: (.93 miles) in 22:55 - which was most likely short.
Brian biked: 1:10:40 (24.8 miles), averaging 19.91 mph
I ran: 49:41 (6.2 miles), averaging 8:00 minute miles.
Finish Time: 2:24:58
ABOUT THE COURSE: The Coeur d'Alene Triathlon and Duathlon is one of the most scenic races in the Northwest. The 1.5k swim takes place in Lake Coeur d'Alene, a body of water that stretches 30 miles long and up to 3 miles wide. A 40k bike ride goes down Coeur d'Alene Lake Drive, a scenic route that leads to Mullan Trail Road for a challenging uphill course. Finishing with the 10k run, the course takes you north along Northwest Boulevard and the Spokane River, ending with a triumphant finish line in the Coeur d'Alene City Park. http://www.cdatriathlon.com/
According to my TIMEX Ironman Global Trainer, I was a 1 minute 16 seconds faster on my swim (36:44). Not bad considering I've only been to the pool once in two weeks and my fastest time prior was 38 minutes.
My bike finish time was slower than last year, about 7 minutes slower but still averaged 20 mph. The course was a little different but the distance was right on. I don't think the course change had anything to do with my slower time. I simply wasn't as prepared as I should have been. I did keep in mind the advice of fellow Tri-Fusion member, Matt Cusack. Two weeks early we had ridden the course and talked about maintaining even power and speed, keeping an eye on the bigger picture. With that in mind I made sure not to go too hard on some of the climbs so I wouldn't burn out my legs. I am happy to say that I didn't start cramping on the run until miles 6 and 10 (stopped to stretch a few times).
I took my run average down from 10:24 minutes per mile to 9:42 minutes per mile! Unofficially I ran a 2:07:05 half marathon. I was really focusing on having a good run. I knew it was a matter of mental discipline and I'm very happy with my performance. So, I finished my 8th Half Ironman in record time, 5:34:25. That's the fasted half I've ever run.
Thanks to my Mom and Melissa for taking pictures and video, Steve and Kathy for taking pictures and for all the support from my Tri-Fusion team members. I may not have seen each of you but I did recognize your voices and it made a HUGE difference. There was so much cheering along the way, the guy I was running with (Jeremy, picture above) asked me if I was the mayor or something; seemed as though everyone knew me, thanks team Tri-Fusion.
What does it take to earn the title of Ironman triathlete? According to the rules you must finish 2.4 miles of swimming, 112 miles of cycling and 26.2 miles of running under 17 hours. And here's another bonus, once you cross that finish line... lifetime bragging rights. Sunday was the 8th annual Ford Ironman Coeur d'Alene triathlon. More than 2,000 athletes stood on the sandy beach of Lake Coeur d'Alene at 7 a.m. to take that challenge. Here's what it looks like when the average human being completes 140.6 miles of swimming, cycling and running in about 13 to 14 hours.
I'm feeling really good about where I am in the 2010 triathlon season. My race results are getting more competitive and my overall fitness level is great. First of all, I'm lighter than I've been in years, 179 lbs at last check, I'm running smarter ( TIMEX Ironman Global Trainer with GPS) and I'm feeling more comfortable on my bike (second season on my Cervelo P2) My swim isn't spectacular but I'm holding steady. It's funny, the older I get the better I'm getting. I'm gonna chalk it up to race maturity. Saturday's Tiger Triathlon (Olympic) in Colville, WA was my 5th triathlon of the season. I started off with Snake River (Sprint) in Lewiston, ID in mid-April, then Iron Eagle (Sprint) in Cheney, WA in late-May followed by Radiant Lake (Sprint) in Rathdrum, ID the very next weekend and 6 days later was Ironman Boise 70.3 (Half Ironman) . Wow, I'm just now realizing that I did three triathlons in 14 days, cool! I'm signed up for two more triathlons this season (so far). I'm doing Troika (Half Ironman) on August 1st which is only two weeks away then 6 days later I'm doing the Coeur d'Alene Olympic triathlon as a TEAM with my buddy Brian. I'll be doing the Swim & Run. We did this race together last year too. The week after Coeur d'Alene I'm doing the Spokane to Sandpoint Relay run. It'll be my third year in a row for that race. It's a blast too! We have two teams of six running more than 190 miles starting at 8 a.m. Friday (8/13) on Mt. Spokane and ending up in Sandpoint, Idaho the next afternoon. It's a 24 hour race and it's a whole lot of fun. (S2S 2009 Race Videos).
Back to my Tiger Tri race report. I got off to a late start leaving Spokane because I had an issue with the zipper on my new Tri Suit. The zipper got stuck at the bottom, caught on some of the mesh material and it took about 10 minutes to gently get it loose. This was the first time wearing it... the tag was still on it as of this morning. When I rolled up to get body marked I had less than 20 minutes until the 8:00 swim start. I frantically set up my bike transition, tossed my gear bag to my Mom, made a pre-race Honey Bucket visit and jogged down to the swim start. I had about 5 minutes to put on my wetsuit, rotate my arms and touch my toes. Luckily it was a short swim (.6 miles) and a warm up wasn't crucial.
This was my first race using my new TIMEX Ironman Global Trainer with GPSand everything went fairly smooth. I exited the water in 16:26 (1:33 pace / 27th out of 123). But during T1 I hit the wrong button and the clock stopped. So to avoid losing time in the race I hit stop and started it up again after the bike. An easy fix for next time.
The bike was phenomenal. The course lists the distance at 25 miles but according my bike it was just under. I finished the course in 58:39 (25.58 mph average, 18th out of 126). I had no issues with nutrition or mechanics and the weather was superb. I had only four people pass me including Haley Cooper-Scott but that's o.k. she's a professional. Here's the good news, I passed four people on the bike so I was able to keep my place. My Mom was kind enough to run the FlipVideo camera and got some footage of me on the bike (thanks, Mom).
I was really mentally prepared for the run. Last year it was only four miles and for some reason the organizers decided to add one more mile. This I don't like. Not because of the extra mile but because I can't measure my performance against last year's results. Oh well, you can't fight city hall
I think I was mentally prepared because I knew what to expect; the gravel terrain, the open space (very little shade) and running two loops.
My plan was to maintain an 8:45 pace or better. Mile 1 was good considering an initial climb (minor) and coming off the bike: 8:39. Mile 2 was more manageable plus it was a little flatter: 8:06. I'm not sure what happened on mile 3 and 4. Maybe I went too hard on mile 2 or maybe I was just settling into my pace. Mile 3 was 8:38 and mile 4 was an 8:44. I knew mile five was going to be my strong mile. Lately, I've been trying to leave less in the tank after a race. I've been practicing during training too. In the past I've felt a little too comfortable crossing the finish line. This season I want to push it harder to see what I really can do. As I rounded the final turn along the grass leading to the track behind Colville High School I was disheartened to see an additional distance before making our way to the finish. We had to go down and back THEN loop around toward the finish. I think this got to me mentally. I was preparing for only 150 more yards to the finish and was leaving just enough in the tank to go that specific distance. But when I saw an extra 200 yards... I kind of let up. I ended up running an 8:15 fifth mile. Not bad but it could have been faster. I averaged 8:28 for the run but because the course was actually longer than listed, the results show me with an average of 8:41 (based on 5 miles). The course was closer to 5.2 miles. My finish run time was 43:10 (40th out of 124). I finished 26th overall out of 110 finishers.
I'm still very happy with my overall effort and results. I finished the race in 2 hours and 43 seconds. I'm not sure where I could have made up an additional 44 seconds to break 2 hours... but if I had to do it all over again, I'd find it!
Here's it is, my personal review of the new TIMEX Ironman Global Trainer Bodylink System with GPS technology (see video below). I bought my Global Trainer through REI.com in mid-June right after my Ironman Boise 70.3 triathlon. And since I ordered it through REI.com it was sent directly to my store in Spokane, Washington at no charge (free shipping). I have nothing but good things to say about this watch, I even like how big it is. Ounce for ounce, this is the best GPS enable device on the market, hands down. With this watch you get real-time pace, speed, distance and so much more. The learning curve is very high. If you're looking for something that's easy to use yet sophisticated enough to calculate calories burned per hour, your average mile per minute run pace and even your maximum and minimum heart beats per minute, take a close look at this watch. This will be the last GPS watch I buy. (No, I'm not getting paid to say this, I simply believe in the product). Again, available exclusively at REI stores and on REI.comand it launches globally in September 2010 at most specialty sports and sporting goods stores, as well as www.TIMEX.com
Here's what athletes are saying:
"Just spent over 2 hours riding on the road with the new TIMEX Global Trainer GPS and absolutely fell in love with it. All my ant+ products hooked up quickly and flawlessly. However, I did have to wash it a couple times from all the drool on it...from other people." - Roger Thompson, Spokane, WA
"All I need to succeed is wrapped up in the TIMEX Global Trainer GPS...well, and some self motivation. But with a toy like this, how can you not be motivated!?" - Phaedra Cote, Coeur d'Alene, ID
"I wore my TIMEX Global Trainer in this past weekends Ironman California 70.3. At the end of the race, my total distance read 70.3 miles! This watch is the real deal!" - Tim Hola, Highlands Ranch, CO
Q: How can I get a bike mount—I don’t see one in the box?
A: There is a bike mount included in every box—in fact the watch comes wrapped around it. So make sure you hold that piece!
Q: Is Global Trainer compatible with Macs?
A: Starting September 2010, there will be a Device Agent compatible with Macs available on TimexIronman.com/DeviceAgent.
Q: Can I swim with my Global Trainer?
A: Yes, it is water resistant to 50 meters. However, GPS does not work below the surface of the water, so you will only get sport-watch functionality.
Q: How many pieces of information can I display at one time?
A: Each screen may be customized to display 1- 4 panes of information. There are a total of 5 screens.
Q: How long is the battery life?
A: 15 hours in full time GPS mode, up to 12 days in standby Time of Day.
Get pace, speed, distance and more—all on your wrist. Easy to use for those who simply want basic data, thanks to the intuitive Timex design. Expandable and customizable for multisport athletes who require a high-performance training tool.
GPS-enabled watch provides real-time feedback
SiRFstarIII™ GPS technology requires no calibration
Five customizable screen displays – each shows up to four windows of information
20-workout memory with dated summary records up to 1000 laps of information
Records elapsed time, calories burned and performance data for workout and for each lap
Measures location with altitude ascent and descent distances and rates
Records up to 100 location waypoints for track back and to create routes
Recalls up to 50 custom routes for pace tracking
Hands-free option automatically starts and stops data recording
Works with Timex Digital 2.4 heart rate and Bike Speed+Cadence+Distance sensors using ANT+™
Compatible with ANT+™ third-party bike power meters
Download data to free online training log software powered by TrainingPeaks™
Advanced desktop software makes user setting customization easy
Compatible with Windows XP or newer
Compatible with Mac OS X10.6 (Snow Leopard) or newer *Sept 2010*
Battery recharges when connected to USB port or to any electrical outlet with included AC adaptor
English, Spanish, Portuguese, French, German, Dutch and Italian language support
Last weekend I had the privilege to meet and interview both 2x Ironman World Champion and now 2x Ironman Boise 70.3 winner, Craig Alexander and one of his toughest and most competitive fellow triathletes, Chris Lieto. These two great athletes have been battling back and forth in numerous races over the years. That got me thinking about the wonderful collage of photographs that captured their incredible finish at the 2009 Ironman Boise 70.3 race.
Then I remembered the photographs I have from the 2009 Ironman World Championship in Kona. As a member of the media covering the race I was armed with not only my video camera but also a still camera. I took some pretty cool shots but even I can't shoot video and take pictures at the same time... ah but never fear, I had an ace up my sleeve. My personal coach, friend and professional triathlete, Roger Thompson was also working with me in Kona and was kind enough to snap a number of photographs at the finish line. And because of his eye for photography and his sense of timing, he was able to capture the very emotional and exhilarating moments as both Craig and Chris crossed the finish line.
Here's the special montage I created with the pictures Roger shot. I trust you'll get a sense of what it meant to both of these warriors to accomplish one of the greatest individual endurance sports in history, an Ironman triathlon.
Crowie returns to Boise for the 3rd annual Ironman Boise 70.3 to defend his title after an amazing victory last year, edging out Chris Lieto in what has to be one of the most memorable finishes in 70.3 history.
This is a race you don't want to miss. Ironman Boise 70.3 kicks off tomorrow, June 12th, at 2 pm beginning with a swim in the chilly waters of the Lucky Peak Reservoir.
1200 of my newest friends are in Boise, Idaho this weekend for the 3rd annual Ironman Boise 70.3
and I couldn't be more excited. This is my first time to Boise and so far I'm getting a really good vibe. I picked up my race packet today, I'm #58. And here's a great feature for friends and family of athletes participating and fans alike, you can follow the progress of any athlete LIVE on www.ironman.com with "Athlete Tracker". Log on Saturday to check it out. My fellow Tri-Fusion club members, Josh Hadway is #1240, Craig Thorsen is #1191 and Erica Ziemer is #530.
Even though this is Boise's third year hosting the event, it already holds one of the most memorable finishes in Ironman 70.3 history. Two time Ironman World Champion, Craig Alexander and multiple Ironman champion, Chris Lieto gave the fans lined along 8th street in the heart of downtown Boise, an edge of their seats display of what the sport of triathlon is all about. The following link is a series of images captured by Idaho-Statesman photographer Joe Jaszewski that tells the story: 2009 IRONMAN BOISE 70.3 FINISH.
After picking up my gear I made a fun and visually exciting video (below) touring the Race Expo inside Qwest Arena and interviews with both Jessica Weidensall with Ironman Triathlon and Spokane Triathlete, Josh Hadway.
Ironman 70.3 Boise is scheduled for June 12, 2010 and will feature a unique 2PM start! The course will utilize a variety of Boise's scenic areas including: Lucky Peak Reservoir, Sandy Point Beach, the Boise Greenbelt and the downtown area. Ironman 70.3 Boise will serve as one of more than 26 worldwide qualifying events for next year's Foster Grant Ironman World Championship 70.3. The swim will be held in Lucky Peak Reservoir and start at the Barclay Bay boat ramp. The bike course will leave Barclay Bay, cross Lucky Peak Dam and head south on Highway 21.
The bike route encompasses roads primarily south of the airport, including Gowan, Pleasant Valley, 10 Mile Creek, Cloverdale and Kuna Mora. Competitors will follow Federal Way onto Capitol Blvd and into downtown Boise. The bike-to-run transition will be located on Capitol Boulevard and the half-marathon run course will take athletes throughout downtown and on to the tree-lined Boise Greenbelt. The finish line celebration will take place in the heart of Boise's BoDo District, on 8th Street.
There will be a professional prize purse of $25,000 and 50 qualifying slots for pro and age group athletes to the 2010 Foster Grant Ironman World Championship 70.3 taking place on November 13, 2010 in Clearwater, FL.