Hockomock Sprint Triathlon Race Report

On July 18th I participated in the Hockomock Sprint Triathlon in Wrentham, MA – just down the road from my parents house.  This seemed to be a very beginner friendly race that was sponsored by the local YMCA.  Most of the bike course was a repeat of the Wrentham Duathlon back in April, including both of the significant hills from that course.  The race was a 1/4 mile swim, 9 mile bike (although Garmin indicated 8.25) and 5k run.  Weather was ideal with temperatures in the high 70s with little wind.

 

Water temperature was 77 degrees and marginal for a wetsuit.  Decided to take a practice swim and see what I thought, knowing that even a 1/4 mile swim will be faster with the wetsuit. 

Although completely unnecessary, I decided to go with the wetsuit.  Sure enough a bunch of guys emerged at the last minute wearing one as well, confirming my decision.

 

I lined up for the start as usual midpack and on the outside.  We started with ankles in the water and immediately had to get around this boating buoy.  I managed to trip over the cinder block it was tied to which was not fantastic feeling. 

The crowd at the beginning was tighter then I’ve seen so far and it took a few strokes to get going.  With the beginner friendly format of the race I should have pushed closer to the front.  I ended up getting stuck a little further outside then I wanted at the first turn.  Look at the carnage just 200 yards into the race – the number of people just floating around is unbelievable.

I had a pretty good swim and seemed to be leading in the guys behind the real strong swimmers again, similar to at Webster.  I ended up being 2nd fastest in my age group of 13 competitors with a time of 6:57 for the 440 yard course.  I was 30th fastest overall out of 201.

 

I split my T1 time from my bike using my Garmin, so the figure is approximate.  T1 included a fairly long 300 yard run from the water to the transition area.  Didn’t have my bike set for the correct gearing on the uphill start out of transition.

 

Was very familiar with the local roads on the bike course and tried to really gun it the whole way.  The first 2 miles out of transition are fairly flat and then there was a sustained climb in the 3rd mile.  Its then downhill to the 5 mile mark where there was a short, steep climb.  It was then rolling on the way back to transition.  Had a typical bike for me, passed a few more than I was passed by.  This is a good course for me, as the climbs suit me more than the average rider.  Bike time was 25:03 which was good for 19.8 mph and 3rd in my age group and 32nd overall.  I’m surprised that my swim overall was better than my bike.

 

My parents took these shots approaching T2:

T2 was again split using my Garmin time for the run, but at right on 1 min I think it was acceptable given that the timing mats were 50 yards from the transition box.

 

This run course was tough for me.  Right out of transition you got hit with a 1/4 mile long steep hill.  This just put me into a slow pace that was tough for me to get out of.  After the prior weeks 5k, I knew I had the ability to run much faster but found myself running at a 9min/mile pace.  I also am beginning to realize that I have a cramp that likes to present itself between 3/4 to 1 mile into the run.  This time I was able to fight through it.  Mile 2 was pretty steady with my pace slowing on every small incline.  By the time I got to Mile 3 I was starting to get my legs under me and accelerate.  I was increasing my pace all the way through Mile 3, and the gentle downhill was certainly helping.

 

Mile 1       9:07

Mile 2       9:10

Mile 3       8:33

Mile 3.12  6:50

 

These shots taken just before the 3 mile mark:

My run averaged 8:43 for the 5k, which put me midpack in my age group and 89th overall.

 

Overall I was very happy with my swim and bike times.  My run continues to let me down, but I am feel like I am beginning to understand how my body reacts on the run.  If I can get through the bad stretch at the 1 mile mark, I have the speed to turn in a good time overall.  I’ll continue to experiment with different breakfast foods and on course nutrition to see if I can find something that minimizes this cramping.

 

	Time	Distance	Pace	AG Place	%	Overall Place	%
# Entries				13		201
Swim	6:57	1/4 mile	1:35/100 yd	2	15%	30	15%
T1	2:26
Bike	25:03	8.25 miles	19.8 mph	3	23%	32	16%
T2	1:15
Run	27:15	3.12 miles	8:43/mile	7	54%	89	44%
Total	1:02:55			5	38%	45	22%

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Glastonbury 5k Race Report

Just a brief race report on a 5k raced on July 11th – how much can you say about a 5k?

 

This was a spur of the moment race as it was nearby and I was looking for a bit of redemption from the 10k the weekend before.  The race was early in the morning, but it was already 82 degrees and very humid.

 

Got out to a fast start and started looking for people to pace off of.  I found someone running in the 7:45 range and found I was able to stick right behind him somewhat comfortably.  I found his steady effort to really help me keep the speed higher.  Stayed with him until right after mile 2, when I felt him slowing.  I checked my watch and saw the pace falling, then I accelerated away from him.  By mile 2.5 I had reaccelerated back to the 7:45 pace and then was able to increase the pace all the way to the line.  By the end of the race, I had put 48 seconds on my early pacer.

 

My finish time was 23:30 with an average pace of 7:35/mile.  This was my best 5k of the year by a big margin and a massive 4:35 improvement from my first 5k in March.

 

Splits:

Mile 1        7:36

Mile 2        7:51

Mile 3        7:47

Mile 3.12    6:38

 

I finished 37/98 (top 37%) overall and 7/12 (top 58%) in the men 30-39 division.  Given that it was a running only event, I was pleased with my overall standings and particularly my time.  Now I need to work on putting some of this speed to use in my triathlon races.

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Harvard Pilgrim 10k Race Report

July 4th I decided to do a 10k.  This 10k was the inaugural Harvard Pilgrim race held at Gillette Stadium, home of the Patriots.  According to the race website, they were hoping to draw up to 10,000 runners.  So I was looking forward to running in a large race and trying to improve on the time of my only other 10k at Rev3.  The course was also designed to be flat and fast with a finish on the 50 yard line inside the stadium.

 

While they only drew about 3000 runners, it was still a large field.  Anticipating a bit of mayhem, I went over and picked up my number when registration opened and then went back home for awhile until it was closer to race time.  Once again both my parent’s came along for some support.  Temperatures at race time were 80 degrees and humid.  Here’s a shot of dad and I outside the stadium.

I started about 1/3 of the way through the field, in with the 8:00-9:00/mile crowd.  With a good day, I was hoping for around 54:00.  My mom got this great shot at the start.  The guy in orange was the eventual winner, and the 2 guys to his left rounded out the podium.

The race started with a loop around the parking lot roads, before heading out to the Foxboro town common and back.

The first 3.75 miles were going great.  In fact, I needed to dial my pace back in the beginning because I was running fast – faster then I thought I could maintain to the finish.  Mile 1 went by in 7:56, Mile 2 in 8:33 and Mile 3 in 8:39.  This included the only real hill of the day between Mile 1 and 1.5, nothing more then a gentle riser.

 

Then at mile 3.75 it all started coming undone.  I very quickly developed some severe cramps; much worse and much longer lasting then anything I had previously experienced in any race or in training.  It quickly got to a point where not only could I not run, but I couldn’t walk (see the huge spike in pace below).  As soon as I could, I got moving and tried to run but the cramp immediately returned.  I was getting pretty resigned to a disastrous race, maybe even just walking it in.  But after the 5th try of running, I could literally feel the cramp come undone.  At this point I had been moving slowly for the better part of a mile.  So mile 4 went by in 9:49 and mile 5 in 10:58. 

 

By this point, I was at the 4.75 mile mark and I knew my hope for a 54 minute time was gone but I still wanted to push for the best time I could.  As you can see below, I got back into the same pre-cramp rhythm, although I didn’t push my luck with any big end of race surges.  Mile 6 was 8:26 and the last 1/4 mile was at 7:53 pace.

The finale was great.  They had you enter the stadium through the tunnel and run out onto the field through the inflatable Patriots helmet and then dash to the 50 yard line, while putting your picture up on the jumbotron.  Your cheering section was allowed to sit in the lower level of the stadium.  Needless to say it was pretty cool to race across the field with a bunch of spectators watching.  Here are some shots on the field.

 

My finish time was 56:30, an average of 9:06 pace.  This was 2.5 minutes faster then Rev3.  Obviously I was hoping for faster given that it was a stand alone race, it was flat, and it wasn’t after swimming and biking.  But I was happy to finish pretty well after a debilitating cramp and I showed signs of better pace for this distance. 

 

I ended up 1008/2967 (top 33%) overall and 104/209 (top 49%) in my age group of M30-34.

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Webster Lake Sprint Triathlon Race Report

Two weeks after Rev3, I was back racing at the Webster Lake Sprint Triathlon in Webster, MA on June 20th.  The race was a 1/2 mile swim, 12 mile bike, and 3 mile run.  I had taken a complete week off after Rev3, and was now in week 1 of the Miami training plan.  I arrived with plenty of time for a warmup swim.

My parent's arrived just before the start and were able to see me off.  I was in the first of four waves with all the men under 40.  I positioned myself on the outside in the midpack.  This starting position has been working well for me so far, as it allows me to swim my race with minimal interference.

 

It was another smooth trip around the counterclockwise, two turn course.  I settled into the main chase pack just behind the fast swimmers who were pushing away in ones and twos.  Here is the pack heading down the "backstretch" and rounding the last turn buoy.

 

I'm the arm directly left of the closest buoy:

 

I'm the high elbow in the bottom center:

I was 15th overall out of the water (9th in my age group).  The swim was noticeable shorter then the advertised half mile (880 yards).  I would guess it was more like 700-750 yards.  I passed several guys right at the shore as they fumbled with their wetsuit.  Knowing it was nearly 1/3 of a mile run to T1, I knew there would be plenty of time to unzip on the way.

My T1 was a little slow, mostly because of the long run to the transition area.  Just down the road on the bike was the major challenge of the day, a short steep hill from mile 4 to 4.5.  I was soon getting passed by the fast guys who started in the wave behind me.  Cresting the hill, and onto the flats on the second half of the course, I was able to use these guys as carrots to push myself back to T2.

I felt like I didn't have a great bike, but my results indicate that I was fairly competitive.

 

Some shots coming into T2:

I had a quick T2 and it was just the run left.  I knew the run was flat with a couple of small rollers.  I was feeling good at the start and was easily holding 7:30-8:00/mile pace.  Even had time for a smile and wave to mom on the way by:

 

Approaching the turnaround, went through a bad stretch with some mild cramps that brought my pace down significantly.  They subsided quickly though and I was able to gather myself and increase my speed through the rest of the run.

The first mile was at 8:05, the second at 8:51, and the last 8/10 in 7:57.  The run was about 2/10 of a mile shorter then advertised.  Overall this was good for a 8:20/mile pace overall according to my Garmin which was my best run so far this year.

 

Crossing the finish line:

 

I was happy with the results.  I had a competitive swim, a strong bike and my best run of the year - even with some cramping.  I nearly ended up top half of my age group and top 20% overall.  I really liked the race course, but the swim and run were not the advertised distances. 

 

Thanks to my parents for venturing across the backroads of MA to watch.

 

And thanks to my special race photographer for the support and great shots!

 

Final stats:

 

	Time	Official Distance	Official Pace	Garmin Distance	Garmin Pace	AG Place	%	Overall Place	%
# Entries						19		272
Swim	11:36	1/2 mile	1:19/100 yd			9	47%	49	18%
T1	4:01					11	58%	93	34%
Bike	35:38	12 miles	20.2 mph	12.01 miles	20.2 mph	8	42%	45	17%
T2	0:40					9	47%	52	19%
Run	23:04	3 miles	7:41/mile	2.77 miles	8:20/mile	13	68%	115	42%
Total	1:15:01					11	58%	60	22%

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Rev3 Olympic Race Report

June 5th was my first of three high priority races of the year.  The race was the Olympic distance Rev3 race, held at Quassy Amusement Park in Middletown, CT.  The distances were 1500 meter swim (0.9 miles), 40km bike (24.8 miles), and 10km run (6.2 miles).  This was the culmination of my 16 week training program and included a full taper.  The target time was sub 3 hrs.

 

I came into the race feeling a bit flat after recent training sessions.  I was feeling generally very fatigued and my workouts weren’t particularly sharp.  However, I decided to keep my faith in the training plan.

 

The day before the race I went for a practice swim at the venue, as I had not been able to do any open water practice swims.  I had been able to try the wetsuit out in a pool.  The practice swim went well, but afterwards I got a severe neck spasm which left me unable to move my head.  I was really concerned about being able to race effectively the next day.  Ultimately, I ended up getting a professional massage which loosened it up significantly.  I slept well during the night and awoke with the neck at 90-95%; it wouldn’t be an issue during the race.  However, initially it looked like weather may be an issue.  Here is the radar prior to the start (race location in the middle of the screen).

Ultimately, it rained lightly while setting up transition but we missed the heavy thunderstorms.  By the time the swim was starting the sun was beginning to break through.

 

The swim course was perfect - flat water and no wind.  Large buoys marked the course, making sighting a breeze.  The course was a clockwise triangle with 2 turns.

I was the second wave off.  I positioned myself on the outsight and in the middle of the pack.  It was a good spot for me to start, I was in the right pace area and avoided the inevitable scrum at the start on the inside.

 

In the pic below I’m on the top row, 2nd from left, breathing to right:

I’ll also link to the professional photographs – they got some good ones.

http://www.backprint.com/view_user_photo.asp?PID=bp%1EyFu&EVENTID=68865&PWD=&ID=90020327 (arm on bottom left)

 

 

The swim went well.  I didn’t get the battering I was expecting.  I thought most people in my wave who weren’t the top guys did a worse then average job of sighting.  I thought my sighting was quite good.  I eventually made my way over to the “wrong” side of the buoys on the first leg which was less crowded and from my vantage point more direct, as the intermediate buoys didn’t seem inline with the turn buoy.  After the first turn many people veered way off to the right, again following the intermediate buoys.  It was very obvious they had drifted closer to shore.  I made a beeline for the next turn buoy and had all kinds of real estate in the water.  My direct line was confirmed when the leaders from the next wave came by me as opposed to where my age group was swimming.  Rounding the last turn buoy it was mayhem, lots of people swimming in every direction, even the wrong way.  I checked my watch and saw that at 2/3 distance I was on track for a quicker then expected swim.  I did end up swimming more breast stroke then I planned, but I felt I needed to use it to sight.

At the exit of the swim, in the pic below I’m the arm above the guy with the green cap:

 

Professional pic coming out of the water:

http://www.backprint.com/view_user_photo.asp?PID=bp%1EyFu&EVENTID=68865&PWD=&ID=90020600

 

T1 was a long uphill run to the transition area, but Rev3 did a great job of carpeting the entire run and transition area.  Had a pretty quick transition, but made an error forgetting to take my energy gels with me!  I had put them in my running shoes to keep everything dry during setup and forgot to move them back to my cycling shoes.  This made me very nervous on the bike as I wouldn’t be able to get my gel until on the run.

 

Out on to the bike and I tried to immediately settle into my pace.  I had pre-ridden the course 2 times and I knew that there were several long hills and many shorter steeper ones.  Shot of the elevation profile.

 

Professional pics heading out on the bike and cresting one of the hills:

http://www.backprint.com/view_user_photo.asp?PID=bp%1EyFu&EVENTID=68865&PWD=&ID=90021829

http://www.backprint.com/view_user_photo.asp?PID=bp%1EyFu&EVENTID=68865&PWD=&ID=90023412

 

I was getting passed by some of the faster folks from later fields and I passed some slower people from fields ahead of me.  I didn’t ride too aggressively as I knew the 10k run would be what would decide a good versus bad result for me. 

 

T2 was pretty quick and then it was time for the feared run.  Rev3 seems to pride itself on having a difficult course and the run was no exception.  There were 3 major hills on the course.  I was glad I had driven the course the day before as it would have been a nasty shock had I not known what to expect.

 

Just starting the run:

 

I started off quickly and then dialed it back in the first mile to what I hoped would be a sustainable pace.  The first mile went by in 8:31 and the second in 9:05.  Then came the first hill.  My goal became only to keep running, no matter how slow.  Many were walking – I took satisfaction in knowing I was moving faster.  And I knew that as long as I maintained 10:00 min/mile I would achieve the 3 hr goal.  The third and fourth miles had 2 of the hills and they were 10:11 and 10:14 respectively.  Mile 5 was better as it was flat and downhill, good for 8:54.  I got into a good rhythm with a few other runners and I just tried to keep pace and find someone on the horizon to try to catch.  It was one of these people that I reeled in all the way up the final long grind up to the 6 mile mark.  Mile 6, up the hill, was 9:46.  As I closed in my effort was rewarded when I glanced at his leg and found out he was in my age group.  Even better the professional photographer captured the pass:

http://www.backprint.com/view_user_photo.asp?PID=bp%1EyFu&EVENTID=68865&PWD=&ID=90024033

 

From there it was a sprint to the finish line, less than a 1/4 mile to go.  This final sprint was at 7:47 pace.  I crossed the line well ahead of my target time, beating it by over 3 minutes. 

http://www.backprint.com/view_user_photo.asp?PID=bp%1EyFu&EVENTID=68865&PWD=&ID=90026709

http://www.backprint.com/view_user_photo.asp?PID=bp%1EyFu&EVENTID=68865&PWD=&ID=90026710

 

Walking thru the chute after the race. 

The heat had increased significantly on the run and I was looking for some shade and relief from the heat.  I ended up getting back in the water which was refreshing.

 

All in all, I’m happy with the result.  I beat the goal and felt like I had a pretty good race on a tough course.  I finished nearly in the top half of my competitive age group and top third overall.  Here are the final stats:

 

 

	Time	Distance	Pace	AG Rank	AG %	Overall Rank	Overall %
# Entries				40		381
Swim	28:44	0.9 miles	1:59/mile	18	45%	147	39%
T1	2:35
Bike	1:24:54	25.8 miles	18.23 mph	19	48%	93	24%
T2	1:27
Run	58:44	6.2 miles	9:28/mile	30	75%	188	49%
TOTAL	2:56:25			22	55%	128	34%

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