Overview: The ‘toughest’ 140.6-mile triathlon in North America: 2.4-mile swim in Lake Mead, 112-mile bike ride through Nevada desert with over 9,500 feet of climbing followed by a 26.2-mile run through Henderson with 2,500 feet of elevation gain. The extreme weather conditions made this brutal course even more difficult.

Silverman: All 50 states and 12 countries were represented at this years race. The pre-race events, event management, support from volunteers and energy from participants was world-class.

Swim: The swim was great because the water was close to 70 degrees which is 10 degrees warmer than the ocean in San Diego where I train. It was a nice change to swim in fresh water, but when the 35 mph wind gusts started up on our final approach to land, the conditions closely resembled a choppy ocean swim. The swell plus the rain made sighting a challenge too so I was relieved when I finally got to shore in 1:25.

T1: I transitioned to the bike in less than 5 minutes. I wore a pair of cycling shorts over my tri shorts for extra cushioning thanks to Airey’s suggestion. This made all the difference on my long bike ride. Note that my swim gear bag didn’t show up at the finish line so I’m still missing my wetsuit.

Bike: It was raining and wind was gusting when I got on the bike. My legs were cold but responded to fast spinning in an easy gear. I maintained this technique for all of the climbs and took full advantage the free speed on each descent that carried me into the next climb.

56: It rained for the first few hours of the ride while winds were steady from 20 to 30mph all day. The scenery during the ride was a treat and was even nicer when the rain let up. I did my best to take in the bulk of my calories during the ride, rotating between liquid calories in the bottle and gels as my primary source and had a clif bar at mile 95. It was great to see Paul and Carrie at mile 30ish but it was a long day out there and I didn’t see many people in front or behind me until the lead pack hit the turn around and were headed back the way we came. 

112: My neck and shoulders were tight from the 7.5 hours of riding and my sit area was sore from the bike seat so I was excited to start my run and be done riding.

T2: Paul and Carrie were at the transition where I handed off my bike and left the tent to begin the run. I also saw Eric who was already done with the half-distance race that started 2.5 hours after the full-distance race. That was a good sign for him to be done that early as he ended up 2nd in his age group! 

Run: The run for me remains my strength and the cycling training has helped my legs get even stronger and better balanced for running. I felt great to start the run at my goal pace but I could have been more conservative and remained stronger longer.

13.1: I maintained an 8:37 pace for the first half of the two-loop run course for a 1:53 half-marathon split. I crossed paths with Austin who was on the final quarter mile of his run and about to finish his race. It was great to see him but I knew I still had a couple hours left.

26.2: The final loop had me digging deeper for energy because the sun had gone down, I slowed my pace so a sub-4 hour marathon was out of reach and a sub-13 hour finish was gone too. The bright yellow shirts of race volunteers stationed at each mile of the run were a welcoming sight. I was very impressed with the amount of support the city contributed to the event.

140.6: I crossed the finish line in 13:10:49 as the 36th overall finisher. It was an exciting finish under the lights with the final run through a corral with flags from the 12 countries represented at the race. I met Paul, Carrie and Austin at the finish line, snapped some pics and then headed for the massage tent. During this time the lactic acids flooded my bloodstream and I got pretty nauseas. It only took 30 minutes on the massage table for this to pass thanks to the volunteer masseuse. Next we had to claim all of our gear bags and this is when I discovered my swim bag was missing. I was too tired to deal with it at the time so we decided to head back to the hotel/casino and sort things out with the race staff after the event.

(Not feeling so good in this shot)

Recap: This race was the final step in reaching my 2008 season goal of training for and completing both a 100-mile ultra marathon and a 140.6-mile triathlon. It is still hard for me to fathom how far I’ve come in such a sort time and what possibilities this will bring for the future. For now it’s back to the drawing board to dream up another year of goals and finish this year off in the company of my friends and family who have been there for me every mile of the way. Thank you for joining me on this adventure!

Overview: Tapering my training for Silverman, reviewing logistics for the drive/trip to Nevada and balancing in a sweet professional development opportunity. Plus a sneak peak of the 2009 season!

Training: From the start, the approach was simple; strengthen lack of cycling experience by cycling way more. And by doing ‘bricks’ aka bike/run sessions. I’ve never been more ready for a race like this so it’s time to go the distance: 2.4-mile swim, 112-mile bike and 26.2-mile run.

Silverman: The race packet .pdf has the maps, schedules and locations of the events during the entire race weekend. Reviewing this helps me stay on top of things so we can do stuff like check out the Hoover Dam and attend the athlete pasta dinner.

AORE: I’m co-presenting with colleague Kristy Graves to the Associate of Recreation and Education at their annual conference here in San Diego on Friday. This is a great opportunity for me to help teach a group of folks with common interests a whole new way to use the internet while gaining valuable career development experience. This is the next step for me and I’m both excited and a little nervous. I’ll let you know how it goes.

2009 sneak peak: My brother is already registered and is training for the Sedona Marathon on February 7, 2009. We’ll be joining forces to run our first race together and my first official 26.2-mile event! Good thing it’s 40% on dirt and has the elevation of an ultra:

Recap: Stoked to be in taper mode and ready to race. Happy Halloween

Overview: AC100 pacing experience and thoughts for the 09 season, training update and focus. 

AC100: I paced Eric from 11 p.m. on Saturday until 6:49 a.m. Sunday for his final 25 miles of the Angeles Crest 100 Mile Endurance Run. He finished 22nd overall with a time of 25 hours, 49 minutes. The climbs were long (3000 and 2000 feet respectively), and the terrain technical, but Eric ran strong through the night despite the fatigue from his previous 75 miles. It was a pleasure to help him achieve his goal and his fitness level is truly impressive. 

The AC100 is step up in difficulty and stands out as my prospective “A” race for 2009. There are still some others on my list, like Headlands Hundred, Javelina Jundred and SD100, plus the events in the Southern California Ultra Runners Grand Prix Series.

Silverman: The focus has returned to preparing for The Nevada Silverman Triathlon on November, 9 in Henderson. Just for the record, Ironman legend Dave Scott has branded the half-course (70.3) as “the toughest course in North America.” Double that for the full course (140.6) and you’ve got what I’ll be focusing on for the next month until the peak in my training. So now the fun begins with a weekend full of multisport training. Recap for you next week and in the meantime, let’s review the Silverman full course details:

2.4 mile swim in Lake Mead (i.e. Hoover Dam)

112-mile bike through the winter desert with more than 9,000 of elevation gain.

26.2-miles of road running with more than 2,000 feet of elevation gain through downtown Henderson finishing at night overlooking the glow of Las Vegas. 

Overview: Successful trip and Olympic-distance triathlon debut at the Chicago Accenture Triathlon.

Thursday: I flew Southwest from San Diego to Midway. Checking the bike box was $50 each direction. I met someone at the race who flew Delta and was charged $400 one way. Be sure to call ahead to determine if that cheaper ticket to your race is really worth it with the hidden cost. I was greeted at the airport by my friend Paul who I hadn’t seen in over 3 years. He took me into the city to get checked in to my hotel, and then we had Gino’s East legendary Chicago-style deep dish pizza dinner before calling it a night.

Friday: First thing I did on Friday was make coffee and build my bike. I wanted to get a ride in early enough before the race Sunday to check if any parts were damaged in the transport or if I put it back together incorrectly and needed to make adjustments. I found that being super organized when packing the bike for the trip out helps speed this process up. Plus, taking the bike apart goes much faster than building it. I even took pictures of my handlebar and aerobar alignment with my camera phone to double check.

I had a fast and flat eight-mile ride on beautiful Lake Shore Drive to my friend Paul’s apartment. Coincidentally, Paul and my co-worker Trish lived exactly one block away from each other. Crazy, right? After a year of working together over the phone, through email and IM, Trish and I finally got to meet in person and to top it off, we did a swim in Lake Michigan. Trish was also signed up for the triathlon on Sunday, racing the sprint distance. 

After a delicious and nutritious dinner with Paul and his girlfriend Jenny, I headed back to the hotel for the race reception. There I met a colleague, introduced myself to Sarah Reinertsen and chatted with pro triathlete Kevin Everett and his wife who were incredibly genuine people and all racing Sunday.

Saturday: I met Trish and her friends Brett and Santiago at the hotel race expo. We got checked in, body marked and found our wave assignment for the race, After checking out the gear at the expo, Trish and I headed north on the L so I could get my bike from Paul’s place. I rode the 8-mile Lake Shore Drive route back to the hotel and prepared my race gear while watching the men’s Olympic marathon on TV. I also packed my non-race gear because I had to fly out after the race.

Sunday: My alarms went off at 4:15 am and my crazy day started. I went through my pre-race ritual of hot shower, coffee and music headed out the front door of the hotel on my bike with backpack full of gear for the day. I set up my transition area amidst a sea of bikes, being sure to note certain landmarks for the transition that would help me quickly locate my area. 

I set up next to Team Goody StayPut triathlete Laura McDonald from Denver, CO, who would later place 77th overall and win our age group! She was super cool and we hung out while we waited for our wave to be called. After close to two hours, it was time to race. 

The Swim: I lined up near the front inside of my wave, wanting to get out front during the 380-yard swim to the turnaround buoy. The swim start was super chaotic and I was kicked, climbed on and dunked underwater all the way down to the turnaround point where I finally broke free, found my rhythm and pulled ahead of the pack. It felt fast but I preferred going harder and using more energy on the swim to being apart of the mess that was back behind me. The water was warm, around 70 degrees, and I started to feel good. It was really cool to see the spectators above on the lake wall when taking breaths during the swim. I exited the water and had trouble calming my breathing down at first, but there was a really long run to my transition area during which I settled my breathing. I passed the timing mat in 27 minutes and had a 2-minute, 30-second transition.

The Bike: Before I even got on my bike, I began having problems. I keep my shoes clipped in my pedals, a common practice in triathlon but what I didn’t anticipate, which no one usually does, is stepping on a piece of glass barefoot while running with my bike. I was in the bike mount area when I reached down and pulled the piece of broken beer bottle out of the ball of my left foot. I caught a quick glimpse of blood, I tried mounting my bike, one of my shoes came out of my pedal, and I bumped another racer who almost fell off his bike into someone else… I was that guy.

Anyhow, let’s fast forward 10 minutes into the bike, I was settling in, spinning well into a headwind and getting some needed nutrition after the aforementioned debacle. The ride was a tad windy, the road itself was in pretty rough shape and I began noticing more and more folks fixing flats. I began concentrating my efforts on choosing the cleanest and smoothest lines I could take as to avoid a flat tire. This seemed to work and the south-bound tail wind was a nice relief during the return loops. I was off the bike with an hour and fifteen minute split which is a 20.4 mph average and into T2.

The Run: My run transition was only a minute and a half, relatively fast considering the never-ending transition area that added quite a bit more to the day’s run total. I was greeted by Paul, Jenny and their awesome dog Ari during my first half-mile into the run followed soon after by Trish and her friends. It took me 2 miles to settle in and find rhythm on the run during which the temperature began to rise. I hydrated with Gatorade at each aid station and was able to maintain a 7:18 pace during the 10K run by sites like the Shedd Aquarium and Adler Planetarium. I finished my first Olympic-distance race in 2:29:12 which was good for 262nd of 4,089 overall and 62 of 519 in my age group.  

Post race:  The real challenge of the day began after the race as I had to schlep my tired body back to the transition area, gather my race gear and ride back to the hotel. I met Paul, Jenny and Ari at the hotel and immediately disassembled my bike, packed it in the bike box, took a shower, checked out of the hotel and Paul dropped me at the airport. A special thanks to Paul for dealing with me in all my spandex glory

Recovery: Flying so soon after the race took a toll on my body earlier this week but now I’m good to go after lots of stretching and some body work by Holistic health practitioner, Haunani Chong.

Recap: Great trip, cool city, awesome tune-up race and relieved to have no lingering hamstring issues after the scare on the track just 2 weeks ago. There is still much work to be done to find success in the full-iron distance Silverman triathlon in November. Stay tuned as training kicks up a notch. Thanks for stopping by to read this longer post and I apologize for the delay in posting.

Preview: After a successful San Diego 100 Mile Ultra Marathon in June and rest in July, the second phase of training and competition for 2008 is here. I’ve got my work cut out for me to find success in this notoriously rugged and demanding 140.6-mile triathlon known as Silverman.

Competition: The 4th Annual Nevada Silverman Triathlon on Sunday, November 9, 2008. Stay tuned for full-feature Silverman post.

Weakness: The bike portion of Silverman can make or break this race for me because I lack experience with long rides and hills. So in effort to strengthen my weakness, I’m launching my campaign to become a more experienced cyclist beginning Saturday with the following 100-mile ride:

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Training: Here are a couple easy training rides and runs from this week:

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TCSD August Aquathlon: Thursday, 8/14. I'll aim to better last month's performance (34:17, 17th of 70).

Chicago Accenture Triathlon: On 8/24, I’m racing my first Olympic-distance triathlon. I’m stoked for the race, to see a new city, I get to meet Trish my co-worker, meet up with an high school friend I haven’t seen in 4 years and also watch the men’s Olympic marathon on Saturday, 8/23.

Angeles Crest 100 Mile Endurance Run: I’ve got a call scheduled with Eric Lee (check out his impressive race resume ) to discuss race logistics and get my pacing responsibilities ironed-out soon. Stay tuned for more on the AC100 and “pacing”.

Noble Canyon 50K: My next official ultra marathon race is on 9/27, where I’ll smash my 5-hour and 49-minute course PR Read last year’s race report.

Recap: I’ve set the bar relatively high for the remainder of 2008 and I’m excited to share this journey with you all. Please join me and share your comments, training, virtual training, blogs, stories, race reports and/or personal victories along the way!

Preview: I turned 25 last week and celebrated San Diego style

Thursday: Cycle-commutes and trail run

Friday: I had the ‘fellaz’ over after work for my Backyard Birthday Bocce Beer-BQ and Timmy aka Grillmaster hooked up a delicious beer-boiled Bratwurst feast. 

Saturday: Marie picked me up after her 25-mile trail run and we checked into Estancia for the night and hit up Sushi on the Rock for some killer rolls and of course Sake!

Sunday: After we checked out, we went next door to the Torrey Pines Gliderport above Black’s Beach and hiked down the beach to the little canyon trail.

Marie and I hiked back up this fun little slot canyon to the top of the bluff overlooking La Jolla Cove to the south and Torrey Pines State Beach to the north. 

This is what gave me the idea to go kayaking in La Jolla so just like that we rented a double sea-kayak and paddled out of La Jolla Shores. 

I spent the rest of the day on the couch in and out of sleep—totally exhausted from the birthday weekend. So far, it’s not so bad being 25

To stay active and not feeling “old,” I’m hitting the workouts hard this week:

Monday: ActiveX, La Jolla Shores swim

Tuesday: Cycle-commutes, TCSD track workout: Mixed intervals: 400, 800, 1200, 1600, 800 at 5K race pace or slightly faster. Recovery after each interval is about a minute and a half.

Wednesday: ActiveX, Outdoor Outreach meeting

Thursday: TCSD Aquathlon

Friday: La Jolla Cove swim

Preview

The summer if officially here, I successfully completed my “A” race and now its time for a little variety (see below) before ramping things back up for Silverman in the fall.

Recovery from SD100

It’s been two weeks since my "A" race and I’m happy to say that I experienced little to no soreness from the effort--testimony to proper training and conditioning. On the flip side of that, I’ve been totally drained of energy. It’s been tough waking up in the mornings and by mid-afternoon, my eyes feel heavy and it’s a struggle to stick-out the day.

I’m starting to do stuff again which is a good sign and this past weekend was the perfect summer weekend to be outside. Friday after work, I joined a group of friends and colleagues for a 1-mile swim out of La Jolla Cove sans wetsuit--68 degree water. The water was clear and it was the perfect way to start the weekend.

Marie’s training

Marie and I met Mindy at Mission Trails at 6am Saturday morning and I only made it 8 miles before my legs had enough. The girls went on, through the triple-digit heat, for 20 miles.

Marie and her girlfriends are registered for the Headlands 50 on August 9, so they have been dialing in their training. For Rebekah and Mindy, this is their first 50-mile ultra run with 50K being their longest effort to date. Marie’s debut 50 was in January at the Avalon 50 and she did great so she is excited for more technical terrain and to share the experience with her ultra running buddies.

New book

While I was waiting for Marie to pick me up after her run and head to the beach, I started reading Racing the Sunset: An Athlete's Quest for Life After Sport by Scott Tinley. I breezed through the first 100 pages and I’m really into Tinley’s writing style and the introspective nature of someone who was so passionate and dedicated to reaching their potential in the sport of triathlon when the sport itself was in its infancy. There’s a much deeper message that Tinley is offering as he recounts his struggle with the transition from athlete to the next stage in his life. I’m excited to dive back into this one again soon.

Summer training, travel and races

Sunday morning I joined Jesse and Emmy for a few hours on the bike. He rode north to Del Mar and climbed our way back south through Torrey Pines and over Mount Soledad. It was another hot day so length and effort of our Sunday scenic spin was perfect. Emmy is training for Vineman 70.3 and the three of us did an open-water swim tonight at La Jolla Shores.

Cross-training

Today was my first ActiveX Training workout since... last year? I’m really excited to be back out there and impressed with how many new folks have joined in the fun.

Today’s workout:

50/40/30/20/10 reps

• Double-jumps

• Push ups

• Sit ups

• 400 run

Travel

I’ve got a couple cool trips lined up in July starting with my birthday weekend getaway to Lone Pine, CA. Marie and I are going to camp at the base of the Sierra Nevada in the Alabama Hills, just two days before the start of the infamous, Badwater 135. The race travels from Death Valley, which marks the lowest elevation in North America at 280 feet below sea level, to the finish at Mt. Whitney Portal at 8360 feet. The Badwater course covers three mountain ranges for a total of 13,000 feet of cumulative vertical ascent and 4,700 feet of cumulative descent. The last 12 miles climb over 5700 feet and Marie and I are going to run this section while we’re in Lone Pine to pay tribute to these runners and also to preview this section of the course for the day I take on the challenge

[Badwater 135|http://www.mapmyrun.com/run/united-states/ca/lone-pine/690543972253]

Cruise

At the end of July, I’m joining my family for a week-long cruise from NYC to King's Wharf, Bermuda. I’ve never done anything like this so I’m stoked and I’m thrilled to have an entire week with my family in such a unique setting.

Race

My next race is the Accenture Chicago Triathlon (Olympic distance) on August 24. I’m excited for this event, the chance to travel to a new city and the opportunity to finally meet my teammate, Trish, whom I’ve been working with for a year and a half.

Recap

The summer is already off to a great start and I'm excited to shares these fun adventures with you all along the way.

All the best,

~Toby

Last week marked the peak in my training--20 hours of running. I’ve slashed a full 50% off my training volume this week. The idea of cutting back this close to a race can appear counter-intuitive but in the endurance world, it’s a well-known strategy called tapering. I turned to Active Expert, Gale Bernhardt for guidance in outlining my remaining schedule to ensure I fully benefit from all my hard work done to date.

Gale: “There are lots of ways to structure the workouts in your taper weeks. One way is to apply the percentages above to your long runs and fill the remaining hours during the week with whatever is left. I'd keep the Friday, Sat., Sunday structure that has gotten you to this point and just scale those runs back. Run commuting may become a problem just due to distance and time. Fill in with the bike to keep your legs from too much pounding.”

Week 5/12: 8 hours preferable, no more than 10 for sure.

Week 5/19: 14.8 hrs (80% of max)

Week 5/26: 9.25 (50% of max)

Week 6/2: 1.8 hrs (10% of max: Run 30-40 minutes Monday, Bike 45-60 Minutes Tuesday, Run 20-30 minutes on Wednesday with Thursday and Friday off. The run, bike, run days are mostly aerobic and can include a few 20 second accelerations (not all-out fast) with lots of rest.)

I’m following Gale’s advice and structured this week around a SD100 group training run on the second loop of the race course Saturday. Plus, it’s supposed to be a scorcher this weekend so I can get more exposure to heat training.

This week is National Bike to Work Week and it’s been good getting back on the bike and the short break from the run comes as a relief after last week's volume. Here’s the week breakdown:

Week 5/12: 8 hours preferable, no more than 10 for sure

Mon: OFF

Tues: Bike, 1hr15

Wed: Bike, 45m

Thursday: Yoga, 1hr

Fri: Bike, 1hr15

Sat: Run, 6hr (Cuyamaca State Park)

Sun: Swim, 1hr (La Jolla Shores)

Month-to-date: