tag:blogger.com,1999:blog-39512823288191241602024-03-18T23:32:43.728-04:00Knuckle up TriathlonTriathlon training and racing, adventures, and my life.Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.comBlogger63125tag:blogger.com,1999:blog-3951282328819124160.post-81299157258166621942013-05-09T10:02:00.002-04:002013-05-09T10:02:55.492-04:002013 Pittsburgh Half Marathon Race Report<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicz80PrbSeBOBZkqYTq9yp3d7US72WMXgddsvsdJPOoSOR-cU37NsIE79sCMJFtQPwMOsANxEHaXFa0R1NIIjNhe0QUPDTYd8HKnqI8J52yB2dJQwTfCRJ5bhtA9WOaOKNL7oWK2bLTTCR/s1600/315916_10151491062927701_1811507184_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicz80PrbSeBOBZkqYTq9yp3d7US72WMXgddsvsdJPOoSOR-cU37NsIE79sCMJFtQPwMOsANxEHaXFa0R1NIIjNhe0QUPDTYd8HKnqI8J52yB2dJQwTfCRJ5bhtA9WOaOKNL7oWK2bLTTCR/s320/315916_10151491062927701_1811507184_n.jpg" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Countdown!</td></tr>
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This past Sunday, I raced in the UPMC Pittsburgh Half Marathon. This was something of a last minute decision to race, but when the opportunity presented itself and a bib became available late the Wednesday night before the race, I jumped at it. I had been thinking all spring about how I would like to run an open half marathon, and that I wished I was signed up for <a href="http://www.pittsburghmarathon.com/default">Pittsburgh</a> but it had closed out. I also felt like I should get one more race under my belt between <a href="http://jeremycornman.blogspot.com/2013/05/2013-new-orleans-703-race-report.html">New Orleans</a> and Eagleman, and was hungry to race some more after NOLA. When my friend <a href="http://ironmanplus5.tumblr.com/">Mark</a> sent out a message on a mailing list that he wasn't going to race, the stars aligned. I got all of the necessary information, and then got down to the convention center and Expo on Friday afternoon to get the entry transferred over. I now was ready to go, and scaled back the originally planned training for the day before the race.<br />
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Sunday morning started pretty early and <a href="http://jocelyncornman.blogspot.com/">Jocelyn</a> and I drove down and parked at the Northshore <a href="http://www.friendsoftheriverfront.org/files/heritage_trail.html">Heritage</a> trailhead in Millvale, and I jogged down to the start for warmup as Jocelyn, who would be a spectathlete for the day, biked along side of me on the beautiful spring morning. I got in about 3 miles warmup, some striders, dumped my extra clothing and headed down to the start. Fortunately with my bib came entry into Corral A, and I lined up in front with some <a href="https://sites.google.com/site/pittsburghpharaohhounds/">Pharaoh Hound</a> friends, <a href="http://oscarshutt.blogspot.com/">Oscar,</a> and Lucas. Shortly after 7am, we were off.<br />
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<tr><td class="tr-caption" style="text-align: center;">Flying in the opening mile, I am just barely hanging on in the back!</td></tr>
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My Garmin had been giving me some squirrely pace readings in warmup that I had attributed to being downtown and between skyscrapers, so when I saw some 4:40-4:50-type numbers in the opening half mile, I thought that couldn't be right, I wasn't running that fast, and so I just continued on running by feel. I passed the first mile marker at about 5:10, and sure enough, those "squirrely" readings were correct. :-) I had planned to go out no faster than 5:30 pace, so this was a surprise, but I felt good so I kind of went with it and kept the pressure on. Next came a 5:30, a 5:29, and a 5:32, and I felt good about banking some time ahead of my goal ~5:43 pace for a chance to break 1:15. By this point I had been dropped by the leading pack of half marathoners and elite marathon entrants, and I suppose was between groups. Just like at New Orleans, this would be a solo effort and day alone out on the roads, just me, my head, my effort. I kept the effort up, and drove the cadence very high, punching it over some of the early "hills" of the Rachel Carson and Andy Warhol Bridges, and onto the North Side.<br />
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<tr><td class="tr-caption" style="text-align: center;">Courtesy of <a href="http://www.sportphoto.com/Default.aspx?Action=Home">Sportphoto</a>! Coming off the Andy Warhol Bridge @ mile 4.5</td></tr>
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I was still feeling very strong, and excited about how I was running. I had come through the 5K, 8K, and 10K marks all at PR times for the individual distances, and this helped me keep my foot on the gas and driving forward. I crossed over the West End Bridge and then looped into the West End itself, before turning back towards the rivers and started running up towards West Carson St. On this slight incline on Main Street back up to Carson at about mile 7.5, I started feeling it a little. Maybe it was the effect of the too-fast opening mile, or perhaps just not being used to running at these paces for extended periods of time. Heading into the Station Square/Southside section of the course, there was an uphill trend for about 2.5 miles, and here I started to give some time back, going 5:50, 5:50, and 5:55. I was really starting to struggle a little bit through the South Side business district and was having difficulty keeping my cadence up, when the three leading women for the half marathon caught up to me at about the 10.5 mile mark. They immediately went by me, but then I thought, "Hey, I was ahead of these girls for more than 10 miles! I'm faster than them, maybe just not as smart or as fit!" Ha! So that gave me some motivation, and I picked up the pace a little bit to try to stay with them. The top two women made a move going over the Birmingham Bridge and then onto the first incline into the Hill District, dropping the eventual third place female and myself. From here on out, I would have someone to run with, and I feel like we pushed each other the rest of the way.<br />
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<tr><td class="tr-caption" style="text-align: center;">Caught by the leading three women, right before turning onto the Birmingham Bridge.</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Elevation profile</td></tr>
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I started getting a little irritated by my newfound competitor's tactics and the lines she was running, so I busted a move up the final hill (mile+) at 6:07 pace up the Boulevard of the Allies and past Mercy and Duquesne. Finally topping out, I had a gap and opened it up on the downhill back <a href="http://www.urbandictionary.com/define.php?term=dahntahn">dahntahn</a>. I was cruising along, happy with my race and taking in the sights and the cheers on this beautiful morning, when from about ~100yds out or so I caught sight of the finishing clock and saw 1:13:3X on it. "Holy crap, I might be able to crack 1:14!" I thought. So I really let it rip and started flying down the homestretch. Per my Garmin, I finished the roughly final quarter mile at about 4:50 pace, with a peak speed at about 4:20 pace, squeaking in under the wire with a gun time of 1:13:55, official chip time <b>1:13:51</b>! After <a href="http://www.youtube.com/watch?v=N-NrPOMBKnw">throwing up a little bit in my mouth</a>, I limped my way over to get some gatorade, bananas, pineapple, and Eat n Park Smiley Cookies!<br />
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<tr><td class="tr-caption" style="text-align: center;">mile splits</td></tr>
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This was a very satisfying result for me and a new PR by about 4 minutes. I imagine I was due for one, as this was probably only my 4th open half marathon ever, and first one since October of 2007, when I set my previous best. I have run a lot since then and my fitness has increased dramatically, so I knew I had a new PR in me, but I even surprised myself a little by going under 1:14. Talking to my coach, he seems to think that I could have gone even faster if I had paced a little bit more reasonably in the opening miles, so who knows what I would have done and what is in store for me later this year. One thing I do know, is that it is just a matter of time before cracking 1:20 or better in a half marathon run, and the idea of running 6:50 miles in an IM marathon doesn't seem so daunting. We will see though, and there is a lot more work to be done. Thanks for reading - keep working hard everyone, and big steps and PRs can and will be yours as well!<br />
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<tr><td class="tr-caption" style="text-align: center;">Brought my trusty race "slippers" out of retirement for this one!</td></tr>
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<br />Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com1tag:blogger.com,1999:blog-3951282328819124160.post-18303607876668917802013-05-07T19:40:00.005-04:002013-05-09T01:35:15.700-04:002013 New Orleans 70.3 Race ReportThis race marked the third time that <a href="http://www.jocelyncornman.blogspot.com/">Jocelyn</a> and I would be heading down to the Big Easy for <a href="http://www.ironman.com/triathlon/events/ironman-70.3/new-orleans.aspx#axzz2ScNYkM00">New Orleans 70.3</a>, and for me, it would once again serve as my <a href="http://jeremycornman.blogspot.com/2013/05/2013-race-schedule.html">season opener</a>. The early stages of my training this year had been really solid and I laid down a nice base, and despite my schedule getting a little bit more hectic as of late, I was eager to have a nice hit out and see where I stood before transitioning into my specific prep for bigger races to come. Jocelyn and I kind of pieced this trip together in a strange fashion (I wasn't sure if I would even get to do it), flying down and back separately (and very late Friday night), and not certain on where we would stay, but ended up with what would amount to an amazing homestay and great time hanging with one of my athletes.<br />
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<tr><td class="tr-caption" style="text-align: center;">our accommodations for the weekend!</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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New Orleans has traditionally had trouble with swim conditions, having cancelled the swim leg in 2011 and 2012 due to what were deemed unsafe conditions on Lake Pontchartrain. So of our two previous years racing in NOLA, we got to swim in one (2010, and I must say the water was really rough that year as well), and the race organization had the same 50% success rate over it's four year existence prior to this edition. So that history, coupled with canceled swims in the New Orleans Tri/5i50 event, necessitated a move to a new lakefront venue and the swim course pictured below.<br />
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<tr><td class="tr-caption" style="text-align: center;">new swim course and site for 2013</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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When I first saw this picture last spring, I thought that there definitely could be logistical problems with such a course, and perhaps race management thought the same thing and instituted a time trial (TT) start for this race. The various race divisions were still grouped together and were corralled accordingly, but within the "waves" people would be going off every couple seconds. I was fortunate that my AG would be going off relatively near the front, so I would have some people to chase, but not too many people to pick my way through on the swim and bike. I lined up with good friend Bruce and we were diving off the dock and underway at about 7:40am. My swim was relatively calm and without incident, although I did accidentally swim over a few people from previous waves (sorry, the water is murky!), and I also stopped twice to do a quick tread and de-fog my goggles. I know, this is crazy. More often than not, I feel lost out in the open water and cannot see a
damn thing, and therefore have real trouble sighting, let alone trying
to find some feet to latch onto and stay with. This doesn't help my swim
splits at all, and I am getting pretty tired of under-performing in the swim. I picked one of the newest pair of goggles that I own, but apparently they weren't fresh enough, and also swimming eastbound into the rising morning sun didn't help either. So now I am on the hunt for a good pair of anti-fog, open water specific goggles. Other than that, I felt ok and kept my turnover up, and swam pretty much the entire swim leg by myself. This, as it turns out, would be the theme for the day.<br />
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<tr><td class="tr-caption" style="text-align: center;">out of the swim, into T1</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcyWHZkRhA_8LtD8KRFTuIiC-prvfxupsNASZAfLxbG4cFtGWrI3kCOlkaxr6l9UZvFauUuDwY1oyIag91-AzTXbCEv0O_uiPQ-5YdCf0T715eWY13GddGxrWB20yOgpno0r8hTnoh_Fjp/s1600/Screen+shot+2013-05-07+at+1.22.50+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="113" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcyWHZkRhA_8LtD8KRFTuIiC-prvfxupsNASZAfLxbG4cFtGWrI3kCOlkaxr6l9UZvFauUuDwY1oyIag91-AzTXbCEv0O_uiPQ-5YdCf0T715eWY13GddGxrWB20yOgpno0r8hTnoh_Fjp/s640/Screen+shot+2013-05-07+at+1.22.50+PM.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">swim results - 3rd AG, 18th amateur, 40th overall** <br />
**relay teams not included in relative placements </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiewXu3mwkQyPd3Zr9op3jOrTiyG79zABDcwqLAA-D3yozpC7-fvOXedRylWFcXXqM0rD8olwbLyvGaNqAEUfJCsb435uuD8Y3lt5im6F94H3n5qExG414sMv_qLrFGU7s02XausmE8ivj/s1600/Screen+shot+2013-05-07+at+1.23.35+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="86" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiewXu3mwkQyPd3Zr9op3jOrTiyG79zABDcwqLAA-D3yozpC7-fvOXedRylWFcXXqM0rD8olwbLyvGaNqAEUfJCsb435uuD8Y3lt5im6F94H3n5qExG414sMv_qLrFGU7s02XausmE8ivj/s640/Screen+shot+2013-05-07+at+1.23.35+PM.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">transition times</td></tr>
</tbody></table>
<br />
I was in and out of transition in a reasonable length of time (the climb out of the harbor was a little sketchy and I still need to practice getting out of my wetsuit!), and I was out and onto the bike. I started pushing right away, right into the wind, and to settle into my effort. The plan was to average about 2-3 beats above the top of my Z2 (Friel-style Z3) and I thought this would yield wattages anywhere from 260-280 (I weigh about 150#) depending on the day and how my legs felt. I split the bike up into four, 14 mile segments, and had the auto-lap going on my Garmin to break it up and to help aid in keeping myself as motivated as possible, watching out for a drop in effort/watts. The headwind was cranking for the first half of the bike, then we had a wicked tailwind for the ride home. My watts and HR were pretty steady the whole time, but the difference in wind direction was the difference between roughly a 22 mph avg to the midway point, and a 26 on the way home. Although at times it seemed more like 20/28! This was a strange bike for me, due to the early TT start, in that there was hardly anyone out on the road around me, and I only had a couple handfuls of competitors to key off of and try to catch from the only preceding non-pro "wave" (M35-39). I had rode up through that field mostly by the halfway point of the bike, and it seemed as there were only a couple guys left out there. Basically I rode the whole 56 mi bike by myself, and really had no one around to push me. This was maybe the most "pure" TT/race-against-the-clock bike or run I had done up until that point. This of course made it much easier to stick to <i>my</i> race plan, as I had no one else around me to battle with. This is both good and bad, but fine for the first race of the year.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4TYXsuI1geiX9J_mzWLqBAEnAmtC6IM0VSuzsX7W39mKkjUml8xqM6eEh3EWRUZRt34c59yA7SSXGPpnKRv4SUF8qMSix14QABu2xoVU_BbHVt2TAa8NcyuSdLECMF6tWHzom2s3s1ccG/s1600/Screen+shot+2013-05-07+at+1.40.36+PM.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4TYXsuI1geiX9J_mzWLqBAEnAmtC6IM0VSuzsX7W39mKkjUml8xqM6eEh3EWRUZRt34c59yA7SSXGPpnKRv4SUF8qMSix14QABu2xoVU_BbHVt2TAa8NcyuSdLECMF6tWHzom2s3s1ccG/s320/Screen+shot+2013-05-07+at+1.40.36+PM.png" width="228" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">bike metrics</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMaeIsSVHFyGdzP0StreoBlAW5YXuMkbKPwS-7TuB0L3PVPZ_7N4yik-vIIeRMTXzeBaOQr5rXN6z3yNP9VbXBjio4KMdUEEl002eZoXjmFRtPHHHlJDHQ7rDh5Er-5-XG902KrTk6kO5f/s1600/297920_10151570414169204_1915309258_n(1).jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMaeIsSVHFyGdzP0StreoBlAW5YXuMkbKPwS-7TuB0L3PVPZ_7N4yik-vIIeRMTXzeBaOQr5rXN6z3yNP9VbXBjio4KMdUEEl002eZoXjmFRtPHHHlJDHQ7rDh5Er-5-XG902KrTk6kO5f/s320/297920_10151570414169204_1915309258_n(1).jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">great pic, courtesy of and thanks to <a href="https://twitter.com/mattscottaustin">Scott</a></td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWwqjhmX8oCRtLXY8K1-KTCHrreTzvdoaIwjNh0GxCKw2-DJE_tq2lHlEyec1ScwnRNyU72pcVlm7FEfFQLF4523Sn6C9xUDjjzB-Ri5hyphenhyphenluG1hAojU0aJJlcY6542zZYsRLg4Iu4By26d/s1600/Screen+shot+2013-05-07+at+1.23.03+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="112" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWwqjhmX8oCRtLXY8K1-KTCHrreTzvdoaIwjNh0GxCKw2-DJE_tq2lHlEyec1ScwnRNyU72pcVlm7FEfFQLF4523Sn6C9xUDjjzB-Ri5hyphenhyphenluG1hAojU0aJJlcY6542zZYsRLg4Iu4By26d/s640/Screen+shot+2013-05-07+at+1.23.03+PM.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">bike results - 3rd AG, 12th amateur, 33rd overall**</td></tr>
</tbody></table>
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I caught up to my good friend and teammate, Matt, right at the end of the bike, and went through transition with him. I guess I was starting to get a little too comfortable in there, even with my decision to go without socks on the run, when Matt yelled over to me to pick it up as he was heading out! Thanks for keeping me moving, Matty Mo!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu87TzTtxVxXilSjn7qTd1M2JdZbo1O02SLi3-a_1PO915_1zCMxebFZIE_WzXUIHCH-zB5asXTpFg73plKMUYoTEO5pJbmfxgtrEpjZGL3h0vftD67v8EpX40_4Utarif5IoJilM-yGqA/s1600/298001_10201040839606119_879240867_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu87TzTtxVxXilSjn7qTd1M2JdZbo1O02SLi3-a_1PO915_1zCMxebFZIE_WzXUIHCH-zB5asXTpFg73plKMUYoTEO5pJbmfxgtrEpjZGL3h0vftD67v8EpX40_4Utarif5IoJilM-yGqA/s400/298001_10201040839606119_879240867_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Matt and I just out of T2</td></tr>
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I had the plan once again to keep my HR about 2-3 beats above the top of my Z2 (Z3) run zone, but also taking the first two miles out in 5:50-5:55 pace. First mile, mission accomplished, second mile I was a little bit off as it started immediately with one of the few hills (bridges) on either course. After coming down off of that, I started clicking off the miles, again in isolation. There were some relay competitors ahead of me that I would mark up the road and then run down, however it seemed as though there were no amateur guys me left for me to hunt. (*In reality, there were two M35-39 guys still up the road). I was feeling really good and cruising at about a 6:05 avg pace through 7-7.5 miles, when my left hamstring locked up on me. I immediately slowed down and shortened my stride, and shuffled along for 100m or so until I felt things loosen up, and then I ramped it back up again. For the rest of the way I did feel some twinges in my left hammy, and my right quad started threatening as well (probably compensation), so now I became hyper-aware and started walking (running!) that fine line between pushing too hard and cramping terribly, and playing it too conservatively with my pacing. This post-cramp segment was notably slower than my first (6:21 vs 6:05), but I felt like I kept the pressure on pretty well and was pleased that I was able to do so, running by myself. At this point in the race, this is where you usually have some struggling competitors to key off of, or the really fast/solid guys that help you reach down to new depths of motivation and toughness, and get the absolute best out of yourself.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdClOosgjS5IG9m0JQ1BBvphvbq-jquBe9sJtpHcAh-moueiyi_D88IhOQjHMajJk9FA3zDSLZcNgI4kNKfyJx1u1p37hos818C7c7cK-tvcRT_0d4Eahmn1GCjRKfcY7lRRgjp_8pZFPf/s1600/Screen+shot+2013-05-07+at+1.49.13+PM.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdClOosgjS5IG9m0JQ1BBvphvbq-jquBe9sJtpHcAh-moueiyi_D88IhOQjHMajJk9FA3zDSLZcNgI4kNKfyJx1u1p37hos818C7c7cK-tvcRT_0d4Eahmn1GCjRKfcY7lRRgjp_8pZFPf/s1600/Screen+shot+2013-05-07+at+1.49.13+PM.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">run metrics</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguhND2_DfENaHX9pCdj8XMUkkGH8hJlZDl70AZoywTQBbjTHmK-xJUMSuCXpfh8HNzb0slUo9Xu2djXeoi3_ui_YARaEcdjbiiblKAuDqwSuvaET0_ijKv1U2_M0_xssU600i0Hr6EiW5R/s1600/Screen+shot+2013-05-07+at+2.07.18+PM.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguhND2_DfENaHX9pCdj8XMUkkGH8hJlZDl70AZoywTQBbjTHmK-xJUMSuCXpfh8HNzb0slUo9Xu2djXeoi3_ui_YARaEcdjbiiblKAuDqwSuvaET0_ijKv1U2_M0_xssU600i0Hr6EiW5R/s400/Screen+shot+2013-05-07+at+2.07.18+PM.png" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">early on in the run</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzOVfeWQXn8x5z9Ir01DMTmd_69WCUNMbNNqTq5btOVNyfnf5vdaUlRKGocXDHYmVqS3tWNI0lCMRXzCL2HEgMqNT4VENxsMjOyvqwjIwpl0zOwvSexbeSyelkV033a4bzEk2LvlCR7uF1/s1600/Screen+shot+2013-05-07+at+1.23.21+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzOVfeWQXn8x5z9Ir01DMTmd_69WCUNMbNNqTq5btOVNyfnf5vdaUlRKGocXDHYmVqS3tWNI0lCMRXzCL2HEgMqNT4VENxsMjOyvqwjIwpl0zOwvSexbeSyelkV033a4bzEk2LvlCR7uF1/s640/Screen+shot+2013-05-07+at+1.23.21+PM.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">run metrics - 1st AG, 6th amateur, 22nd overall**</td></tr>
</tbody></table>
I came through the finish in a total time of 4:13:47, a
course PR for me at the NOLA 70.3, although the course has been
different every time I have done this race (and in 2012, was a
duathlon!)! I enjoyed the 2010 finish line the most, when we ran down Decatur St in the French Quarter and finished in front of Jackson Square, but this was a close second finishing in Louis Armstrong Park. I was reasonably happy with how the day turned out. I came out of the water in 3rd place AG, rode my way into 1st on the bike and held it through to the finish. I finished 27th overall, and 6th amateur. I didn't feel 100%, and my fitness and form still have a ways to go, but I was very happy with how I paced and executed on the day. Training has not been ideal, but I was hungry to race, and I feel like my execution was spot on and mental fitness is right where it needs to be. Bring on some more racing!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg77dAHvEF-IdQamKPdoAw4cZE5D3-ZsE0aZwltdbh50B8yiNnvVQug4E6jxEwh5uKou5rL1SjvnHGRrm8U1gO16DOsz2ZPL652UCF8rsmTXXGtXq8wzm8_j5OHrxSoe_B4Av8XZ-_86E1o/s1600/Screen+shot+2013-05-07+at+2.07.52+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg77dAHvEF-IdQamKPdoAw4cZE5D3-ZsE0aZwltdbh50B8yiNnvVQug4E6jxEwh5uKou5rL1SjvnHGRrm8U1gO16DOsz2ZPL652UCF8rsmTXXGtXq8wzm8_j5OHrxSoe_B4Av8XZ-_86E1o/s320/Screen+shot+2013-05-07+at+2.07.52+PM.png" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Done! 4:13:47</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheKdDFKN_f8cb9BtAln4rAyRUttBVOsbMZpXrytm6lg6SFKt0Oil_IEH_5HJmyv-OWJvzoQfMtA9TZaSsLx8K1hEK1Y-WrU_83y3nmM21je1M2SdpprMyBKb4y1dfQlpSY1W2SePzPJ9iY/s1600/Screen+shot+2013-05-07+at+1.21.18+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="171" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheKdDFKN_f8cb9BtAln4rAyRUttBVOsbMZpXrytm6lg6SFKt0Oil_IEH_5HJmyv-OWJvzoQfMtA9TZaSsLx8K1hEK1Y-WrU_83y3nmM21je1M2SdpprMyBKb4y1dfQlpSY1W2SePzPJ9iY/s400/Screen+shot+2013-05-07+at+1.21.18+PM.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">1st place, M30-34 age group</td></tr>
</tbody></table>
Thanks to all of my sponsors, the <a href="http://www.ballouskies.com/">Ballou Skies</a> cause and our vital mission against DMD, <a href="http://www.qt2systems.com/">QT2 Systems</a> for coaching methodology and services, <a href="http://www.quintanarootri.com/">Quintana Roo</a> for my amazing Illicito bike, <a href="http://www.powerbar.com/">Power Bar</a> for the best quality nutritional products, <a href="http://topgearbicycleshop.com/">Top Gear Bike Shop</a> for amazing service and the best triathlon shop in Western PA, <a href="http://www.blueseventy.com/">Blue Seventy</a> for my Helix wetsuit and swimwear needs, <a href="https://www.rudyprojectusa.com/">Rudy Project</a> for the best lids and shades, <a href="http://www.normatecrecovery.com/index.shtml">NormaTec</a> for essential recovery with their MVP system, and <a href="http://www.fuelbelt.com/">Fuel Belt</a> for their excellent hydration system and running accessories. Your products help me train, race, and recover at my best, and also that inspire and motivate me to be my best in life and triathlon. Thank you for your support on our journey to excellence.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNZlt7LXjAb11M42nfG3q7Yso5oxqIMw-9_9qM_xSbOUQsAD26yqcm7VbxuaHlyeZB54N-WgA3Q-mHRLd9NzPZCxPouTZGJyUCVQY0HycDLZ_whmnSvophZ6dMOhyphenhyphen6YU-FHJsyHFlxqg4e/s1600/387193_10200855510126973_1683267329_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNZlt7LXjAb11M42nfG3q7Yso5oxqIMw-9_9qM_xSbOUQsAD26yqcm7VbxuaHlyeZB54N-WgA3Q-mHRLd9NzPZCxPouTZGJyUCVQY0HycDLZ_whmnSvophZ6dMOhyphenhyphen6YU-FHJsyHFlxqg4e/s320/387193_10200855510126973_1683267329_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Pittsburgh Crew, post-race</td></tr>
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<br />
After the race, we had to hustle up and get back to Paul's place and get the bikes and Jocelyn packed up to fly home that night, but afterwards I was able to relax a little bit, eat some Po Boy, beignet, and start the evening with some <a href="http://www.nolabrewing.com/2010/brews/hopitoulas/">NOLA Brewing's Hopitoulas IPA</a>! Later that night we went to an authentic Crawfish Boil, and then out on the town for some wild times! Bruce was planning on completing the "Triple Crown" (drinking a Hurricane, Hand Grenade, and Monsoon), and of course he talked Matt, Chad, and I into it as well. Or maybe we talked ourselves into it, I can't quite remember! A great race and weekend ended with some wild fun and a not-so-fun flight home the next morning. Work hard, play hard I suppose! Thanks for reading!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib5nOkTaL3iamf6p-bl9vXF0Um4SWObL95reEW4caxys5MisEzUOFV79o3opbGfzVUaMpjpdlEM2qVdAMgfw-KkEtcOu1QNXnm07K6bcVTY3GUqVHwSg-YP2GVoc9slq3yg9YJptBpncxi/s1600/44274_10201044281252158_1149601153_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib5nOkTaL3iamf6p-bl9vXF0Um4SWObL95reEW4caxys5MisEzUOFV79o3opbGfzVUaMpjpdlEM2qVdAMgfw-KkEtcOu1QNXnm07K6bcVTY3GUqVHwSg-YP2GVoc9slq3yg9YJptBpncxi/s320/44274_10201044281252158_1149601153_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Starting the night out with Hurricanes</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYtd3FgX4oxhJyALxXoT4C6GRpUUL5HMbide2c4A-96tg6nQKWhm2h6VR69XQDPOeuMuT70TgoGP1dHEuZ_QXPkhznRtS5iSX6TUNsJy19EsN3SZy4YXibKnZ45GKpBeDiTbvLx3PnW-Kn/s1600/531977_10201044508937850_709335831_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYtd3FgX4oxhJyALxXoT4C6GRpUUL5HMbide2c4A-96tg6nQKWhm2h6VR69XQDPOeuMuT70TgoGP1dHEuZ_QXPkhznRtS5iSX6TUNsJy19EsN3SZy4YXibKnZ45GKpBeDiTbvLx3PnW-Kn/s320/531977_10201044508937850_709335831_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finishing the night off with Monsoons!</td></tr>
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Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com0tag:blogger.com,1999:blog-3951282328819124160.post-6350143862670394592013-05-07T11:01:00.001-04:002013-05-07T11:30:31.587-04:002013 Race ScheduleBetter late than never, my (proposed) 2013 race schedule.<br />
<br />
April 21st - <a href="http://www.ironman.com/triathlon/events/ironman-70.3/new-orleans.aspx#axzz2ScNYkM00">New Orleans 70.3</a><br />
May 5th - <a href="http://www.pittsburghmarathon.com/default">Pittsburgh Half Marathon</a><br />
May 25th - <a href="http://www.nbarc.net/events.html">New Brighton Sprint</a><br />
June 9th - <a href="http://www.ironman.com/triathlon/events/ironman-70.3/eagleman.aspx#axzz2ScNYkM00">Eagleman 70.3</a><br />
July 28th - <a href="http://www.ironman.com/triathlon/events/ironman/lake-placid.aspx#axzz2ScNYkM00">Ironman Lake Placid </a><br />
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The rest of the season TBD, and as my first half results, and then, more importantly, my nursing school schedule will allow. Will I race again in <a href="http://www.ironman.com/search/site.aspx?q=louisville#axzz2ScNYkM00">KY</a>, or at <a href="http://www.ironman.com/triathlon/events/ironman-70.3/world-championship.aspx#axzz2ScNYkM00">World's</a>, perhaps get <a href="http://www.winthefight.org/savageman/SavageMan_Half.html">Savage</a>, in my <a href="http://www.mightymoraineman.com/">backyard</a>, maybe in <a href="http://www.columbusmarathon.com/">Buckeye City</a>, <a href="http://www.ironman.com/triathlon/events/ironman-70.3/miami.aspx#axzz2ScNYkM00">Magic City</a>, <a href="http://philadelphiamarathon.com/">Brotherly Love</a>, or <a href="http://www.ironman.com/triathlon/events/ironman/arizona.aspx#axzz2ScNYkM00">North</a> or <a href="http://www.ironman.com/search/site.aspx?q=cozumel#axzz2ScNYkM00">South</a> of the Border? And who knows, maybe I will work some magic or say the hell with it and head back to the <a href="http://www.ironman.com/triathlon/events/ironman/world-championship.aspx#axzz2ScNYkM00">Big Island</a>! Time will tell, and I'll keep you updated! Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com0tag:blogger.com,1999:blog-3951282328819124160.post-61444822521755727482013-01-03T15:03:00.003-05:002013-01-03T19:28:50.772-05:00Bike Frame For Sale<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwuLT0vFNaHJlnbHPRbAdmKIivoNPMK1e1Dh95VrJnkEbdBZKTyIrXmE8witw4FTy19DrsPHAk7Z2qz06ABRW2C8frxCRXtj2mkJ3s-cVbDbBjRWzQXXmJ9eXL2Kvt7fIp7MskYbm0i_lA/s1600/2012-11-19_14-49-14_61.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwuLT0vFNaHJlnbHPRbAdmKIivoNPMK1e1Dh95VrJnkEbdBZKTyIrXmE8witw4FTy19DrsPHAk7Z2qz06ABRW2C8frxCRXtj2mkJ3s-cVbDbBjRWzQXXmJ9eXL2Kvt7fIp7MskYbm0i_lA/s320/2012-11-19_14-49-14_61.jpg" width="320" /></a></div>
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Howdy fellow bloggers, Googlers, and interweb aficionados! I'm selling my trusty old steed, my 2009 Felt B2 Pro Frameset that has seen me through 5 Ironmans total and a couple great days in Kona! Please see the text below for more details and please let me know if you or anyone you know might be interested! Thanks- JC<br />
<br />
<span style="color: red;"><span style="font-family: "Courier New",Courier,monospace;"><span id="internal-source-marker_0.779482311280706" style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">For Sale: </span><br /><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">USED
2009 Felt B2 Pro 54 cm carbon fiber frameset. Only frame, integrated
fork, seat post, and three stems (lengths) included. This bike has never
been crashed, but has seen some high mileage and racing. I started
riding this bike NEW (original and only owner) in December 2009 and
stopped riding in September of 2012 when I got a new frameset. Iād
estimate that about 25% of total time in use was on an indoor bike
trainer. There are no cracks or dents in this frame, but there are some
scuffs and blemishes resulting from normal wear and tear, transport in
bike cases and on bike racks, leaning up against walls, etc. Of note,
some scuffs/blemishes/clear coat delamination are: leading edge of right
fork leg, trailing edge of down tube, trailing edge of right seat stay,
chain-knicks on right chainstay, and knicks in paint around rear
dropouts. This bike is still in good shape and the frame is strong and
extremely aero. I am 5ā10ā and this bike has fit me comfortably in a
number of fit variations. Again, this is for a used 54 cm carbon fiber
frame with integrated fork, seat post, and three stems (lengths) ONLY.
Brakes not included in asking price, but if interested let me know and
we can negotiate. Thanks for looking and please contact me if you are
interested!</span></span></span><br />
<br />
<a href="http://pittsburgh.craigslist.org/bik/3519456353.html">Link to Pittsburgh Craigslist posting.</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW0GTGjHfW8gEjkP0N5mWUNholzUtvZGkyWdz9zxykw9gtsPU_l0ehrN8PsdB0f1t7tEjRQ1WJr2k7Pk-qVHYlu5BNTTrcLxvPDT7UChZE2_iojF6HIr491ATronEDCF6FNjAHep8g-Nsp/s1600/Screen+shot+2013-01-03+at+2.51.18+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="459" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW0GTGjHfW8gEjkP0N5mWUNholzUtvZGkyWdz9zxykw9gtsPU_l0ehrN8PsdB0f1t7tEjRQ1WJr2k7Pk-qVHYlu5BNTTrcLxvPDT7UChZE2_iojF6HIr491ATronEDCF6FNjAHep8g-Nsp/s640/Screen+shot+2013-01-03+at+2.51.18+PM.png" width="640" /></a></div>
<br />Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com2tag:blogger.com,1999:blog-3951282328819124160.post-889342498314821912012-12-01T18:54:00.000-05:002013-01-03T19:26:14.259-05:00The Offseason<div class="separator" style="clear: both; text-align: left;">
Ah, the offseason. Time to take a load off, both literally and in a figurative/periodizational way, and to relax, recharge, and rebuild after a long season of training and racing. This year, I took a whole extra week off of any and all physical activity (for a whopping 2 whole weeks), considering the physical and pulmonary "insult" I sustained racing Kona. </div>
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<tr><td class="tr-caption" style="text-align: center;">eat, drink, and be merry! homemade pumpkin soup and some festive IPAs</td></tr>
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During the time off, I really tried to RELAX as much as possible and to let my body heal - both from the long season of training and racing and the mental fatigue from the energy and focus that go into maintaining these levels. This is the goal every offseason, but I felt like I needed a little bit more than ever this year due to the acute stress and damage done this past fall. This worked out well, as this was my first full "offseason" as a QT2 athlete and one of QT2's most important areas of focus and one of their 5 cornerstones is Restoration. I ate, drank, slept well, and was, generally, merry.<br />
<br />
As I was taking this time off, I couldn't help but notice what some of my triathlon peers were up to, reading about crazy workouts on Facebook, Twitter, and various forums and FB groups. It is beyond me to understand why some athletes, and even worse coaches, think that it is a good idea to do VO2 max efforts on the track in October/November, especially after a long triathlon season. Unless you are training specifically for a fall or winter marathon and are in your specific prep for such an event, give it a rest! I know reverse periodization is in vogue right now and maybe that is what this is all about, but in my opinion it is better to rest, recharge, and restore at this time of year!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipquDaHjrZNchnSGuX_gwMBlcqKep9rYklZHPl7Y22N-sUIIocnFUAAH3MQjZA9TEUd2I3ESwlYau3FAJpEYkOuO2hgc70I0YhShwq_-rfO8a-9UpAhTjyXpP56N-lo561PT0GQNhEXGJ3/s1600/MjAxMi1mYmEyZGU5ZjMzMTFmNzIz.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipquDaHjrZNchnSGuX_gwMBlcqKep9rYklZHPl7Y22N-sUIIocnFUAAH3MQjZA9TEUd2I3ESwlYau3FAJpEYkOuO2hgc70I0YhShwq_-rfO8a-9UpAhTjyXpP56N-lo561PT0GQNhEXGJ3/s320/MjAxMi1mYmEyZGU5ZjMzMTFmNzIz.png" width="320" /> </a></div>
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As part of the offseason, or even the <a href="http://www.jeremycornman.blogspot.com/2010/11/transition.html">transition</a> period if that is what you have moved onto, it is all about getting moving again and preparing your body to be able to absorb the work that is to come when you start the formal training plan again. This could take many forms, and for me this entailed doing some fun and "different" workouts. Mountain biking, trail running, <a href="http://www.powercranks.com/">PowerCrank</a>ing (see below), and getting back in the gym to start laying some foundational strength and to start building the soft tissue durability. This is important because as you get going again, your body can be a little bit more "soft", weak, and susceptible to injury than normal, and the first couple months of base work are critical to get right. I know this all too well, having tweaked my IT band coming back with too much run volume in the fall of 2011, and more recently straining my SI joint with the leg press, trying to be a hero this past fall! Do yourself a favor and ease back into it all - I don't know where you live, but those frozen, Pittsburgh-area streets are awfully firm and try to trash your legs when you start laying down the run volume again in January!</div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzVpPgryedIKiYP7bLAjPMo_vgubXw2BOdpXjRfoF6wK5gT9cvXVyhAnrlIDWoOl2XJTocUO4gXwh8_3lzb' class='b-hbp-video b-uploaded' frameborder='0'></iframe> </div>
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My fitness took a nosedive through October & November, but despite the time off, I feel really good now and ready to rock! Sure, a 100 mile ride or a 20 mile run might be a little harder than usual right about now, but my pace and power profiles are not bad at all for the mid-distance efforts right now. Fitness is lower, but freshness is high! Time to start heading the other way and build that fitness once again.<br />
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<tr><td class="tr-caption" style="text-align: center;">offseason PMC</td></tr>
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2013 is going to be a big year! Make sure that you give both your body and your mind the chance that they deserve to take you to new heights in the New Year!</div>
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<tr><td class="tr-caption" style="text-align: center;">here we go, 2013!</td></tr>
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Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com0tag:blogger.com,1999:blog-3951282328819124160.post-75244533302590317692012-10-23T02:33:00.002-04:002013-05-07T11:43:13.680-04:00Kona 2012 Race Report<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8w_jTpU6Im1UhD3CcSd3ClO1LcLhw8M2rdHi0RfMGOx3fWCO02LgzLHhb3XFnbJ7tlmv7OomDLMuIaihmrP-sVQi3Yq8sCJqmaDOXm1H_c24cC3H5h7_F-3XzitJbcbYveg8yVZVMi-BN/s1600/Screen+shot+2012-10-20+at+10.22.39+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="125" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8w_jTpU6Im1UhD3CcSd3ClO1LcLhw8M2rdHi0RfMGOx3fWCO02LgzLHhb3XFnbJ7tlmv7OomDLMuIaihmrP-sVQi3Yq8sCJqmaDOXm1H_c24cC3H5h7_F-3XzitJbcbYveg8yVZVMi-BN/s320/Screen+shot+2012-10-20+at+10.22.39+PM.png" width="320" /></a></div>
Kona 2012. Where do I begin? This is going to be tough for me to write and get through, but I want to do it while the memories are still fresh, skin is still tan, sensory experiences from the island still prominent, and then so I can put this race behind me and stop beating myself up.<br />
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Race week was going well, landed in Kona a week prior as we have done the last 3 years, was getting used to the heat/humidity, getting some short but solid sessions in, and was generally resting, hydrating, sleeping well, and feeling like a million bucks. Even got an incredible massage on the island the Tuesday prior, brought the <a href="http://www.normatecrecovery.com/">NormaTec MVP</a>'s- basically the legs and energy levels were topped off and I was ready to rip it. Race morning started as most do, nutrition was going down well, got an earlier start from the condo than usual, was very relaxed and had plenty of time to spare before the start.<br />
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Got down on Dig Me Beach fairly early, just waded about in ankle deep water until about 6:50, and then swam out to the start line to pick my spot. I grabbed a spot in my usual area, about 20-30 yards left of the pier and 2-3 rows back. I was ready to have a great swim, having hit a couple
incredibly strong (for me) swim weeks in my final Kona overload. Things seemed calm and there was less jockeying for position here than in years past (enter: irony & m.f.in' foreshadowing). The drums were beating, helicopter swirling overhead, countdown on, and then we were off.<br />
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<tr><td style="text-align: center;"><img border="0" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7uja0wHMcJSimik_PvMTMW2E0eFEidbjksemBn_wlHBjpCt_6ljCT85-uQDYL4zGX0UeW1ONXJpExPtzk7xXuYwHpf5Jkn2JzMyA9bqsmDuZOqTp_FCfxZCcKh5TWJ13Dkxj3oL3qya4o/s320/Kona12-0107.jpg" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Things were getting real</td></tr>
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Disaster! The first 2-3 minutes, I made next to ZERO forward progress, I was being walloped and brutalized like never before. Somewhere towards the end of this time period, I was buoyed up on all sides and from underneath, completely out of the water like a breached whale, and all I remember is a spray of whitewater around my face. Moments later I was back down underwater, submerged back in the chaos, and I actually thought "This is the sensation that one might have before drowning". Thank the stars I have a long swimming background, have been in my share of hairy swim environments before, and I am a stubborn, proud racer. Things finally calmed down, I eventually got some clear water, and I soldiered on. The swim was going ok in the final 3/4, I felt alright, and was sighting and navigating reasonably well with the sizable swell and chop that we had on the day. Out of the water to see a low 1:01 coming up the steps. I was prepared for this, having had distance and time notification beeps on my 910XT, and said "whatever, on to the next one." Not bad, considering my worthless and hair-raising first couple of minutes of the race. Transition 2:46. **Present day analysis, 44th position AG out of the water, compared to 35th last year - ok, not so good.</div>
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<tr><td class="tr-caption" style="text-align: center;">swim and bike splits</td></tr>
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Off and onto the bike, and things were going smoothly. T1 was quick with the new <a href="http://www.rudyprojectusa.com/press/">Rudy Project </a>helmet that went on easy over my ears, shoes in cleats, Profile Design bento box/e-pack thing holding all of my nutrition on-bike, and then I even managed to keep all of my bottles in their cages over the rough part of Kuakini Hwy! On to my top two early bike priorities, pounding the fluids, and settling into my goal race wattage and then to see how my HR/RPE was measuring up to that in the first 20 miles. Things were looking pretty good, avg watts were about 6 below what my plan called for, but it felt right so I rolled with it. I caught up to Chad somewhere around the 25 mile mark which was a good sign, and that I was riding well. While continuing to keep an eye on CH, I kept rolling along, keeping my watts up, and pushing the <a href="http://www.powerbar.com/">nutrition</a>. Approaching the Waikoloa area and a little bit beyond, we got our first taste of the wind. This was much earlier than I have ever experienced in my four years racing Kona, about 20 miles earlier than usual to be honest, and they were ripping. The one <a href="http://jeremycornman.blogspot.com/2012/09/new-sponsor-quintana-roo-bikes.html">new bike</a> question mark for me going in, was how it would handle in the wind. I got in a solid number of miles before the race to know that the <a href="http://www.fitsquared.com/Home.html">fit was dialed</a> and that would not be an issue, but what remained was how would the bike handle, the geometry, the SHIFT technology, etc. Question answered, it was amazing, NO problems whatsoever. The <a href="http://www.quintanarootri.com/_bike.asp?content=Illicito-2013">Illicito</a> swallowed up the wind and spit it out. Thank you QR. Made the turn to head down to Kawaihae, then turned right to head up to Hawi. The wind was rough heading up, but then again it always is, and the bike form on the day seemed solid. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFyvJ6OdqXmbphs00Diw3Kaff-rm0NgLyGJ3pGmsReZTxkt6qYKppo7cUDAqv8sA_e0GqRSGX_XTPB8QDfQF8_3mg5OFe3eh3-DiEx8ELJhMlFtoKr84oHOJLST3p7azOp4RZqQhaRE7uk/s1600/Screen+shot+2012-10-22+at+10.55.44+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFyvJ6OdqXmbphs00Diw3Kaff-rm0NgLyGJ3pGmsReZTxkt6qYKppo7cUDAqv8sA_e0GqRSGX_XTPB8QDfQF8_3mg5OFe3eh3-DiEx8ELJhMlFtoKr84oHOJLST3p7azOp4RZqQhaRE7uk/s320/Screen+shot+2012-10-22+at+10.55.44+PM.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">turnaround in Hawi</td></tr>
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I made the turn in Hawi about 5 minutes quicker than last year, on arguably a much tougher day, and started hammering down the hill. Chad and I were keeping an eye on one another, and I don't know about him, but I enjoyed this as it was like we were back in Western PA on a training ride and helped make the pacing and keeping the effort up that much more natural. Got back down to Kawaihae and made the turn onto the Queen K for the final ~30 mile push back to town, and sure enough, the wind had shifted (or the trades were more dominant now) and the wind was now in our face.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7ITIFWOU1Mtc8nzb190vpaHCVttdHJRddpLs-w8j4Vu2_5uVDqMQ3G0kSX2S6BKkIAtJ5w_DQt9EA7DM7Y0suFvJO3z6bkPRvfJkpziQbELau5Y_q_gsRXSBgHMdfWfNAtpIrg3hmRzgR/s1600/Screen+shot+2012-10-20+at+9.46.32+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7ITIFWOU1Mtc8nzb190vpaHCVttdHJRddpLs-w8j4Vu2_5uVDqMQ3G0kSX2S6BKkIAtJ5w_DQt9EA7DM7Y0suFvJO3z6bkPRvfJkpziQbELau5Y_q_gsRXSBgHMdfWfNAtpIrg3hmRzgR/s320/Screen+shot+2012-10-20+at+9.46.32+PM.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">fighting the wind on the Queen K, en route to T2</td></tr>
</tbody></table>
The final 30-ish miles were slower than the preceding 80 as per usual, but I managed to keep the avg speed for this segment above 20 mph, cadence up, and was keeping my effort steady and controlled with my lowest VI of the day as I kept my head down and fought the wind. The watts came down a little in this section, Chad went about a minute up the road, but I was on track for a Kona bike PR. I finished the bike leg with a 5:02:18, good for a 22.23 mph avg. I was hoping to crack 5 hours today, but the conditions were pretty brutal, and compared to last year (5:04:25), this was a much stronger ride. Last year, I slipped from 35th out of the water, to 55th at the end of the bike. Today I jumped from 44th out of the water to 26th at the end of the bike. Last year, my run was my ace in the sleeve, and if I could run like that again, I would reach my goals and improve dramatically from last year in my AG. T2 went ok at 2:39, and I was off and onto the run. Total combined transition time 30 seconds faster than last year, so marginally better here.<br />
<br />
<!--7:00--><!--7:00-->I started the run off and my pace/HR was reasonable at less than 7:00/mile pace and HR below 155 bpm, but I knew straightaway that something was off and I did not feel quite right. One thing I was conscious of from the very start of the run though was that I had a strange sensation of chest tightness. My nutrition was spot-on from the bike, I knew I had hydrated and fueled well so I wasn't sure what could be causing this blah-feeling, but my energy levels were VERY low. I tried to focus on cranking up my turnover and staying smooth, of not fighting my stride in anyway, to try to ease into the run. Often the first few miles of the IM marathon feel terrible, but eventually you come around. There were bad signs though, as my HR was holding steady, pace slowly slipping, but RPE starting to climb dramatically. Within the first 3-4 miles of the run, the chest tightness progressed into a small cough almost as if I had a chest cold and I continued to feel less and less like myself. Between miles 6-8 there was a shift and things started to get much tougher. I had started power walking the aid stations, and did so as I came off of Kuakini and worked my way up Palani Road between miles 10 & 11. As I started the long slog out the Queen K to the Natural Energy Lab turnaround, I really started to suffer. The feeling in my chest was growing more and more "congested", and I started to really work the cough and try to clear shit out. Around mile 14 for the first time, I stopped midway between aid stations and, hands on knees, violently coughed up some of the "congestion" and spit it out on the pavement. Uh-oh. Orange-ish-red, frothy nastiness, and quite a bit of it. With that bit of nastiness out however, I felt a little better and my breathing more natural, so off I started running again (though pretty slow at this point) for another couple of miles. Repeat this process all over again at about miles 17, 20, and 23. Cough up some blood, clear out some space, continue running.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4ZKDRoIT0o5fuRP-dTdxXW9IbM8yytLhCyn3X0ksAtrFusZgizp-wG2J0Xq9Dgi65hyOrU2EEatOoCdsZlOCAFArN-zECA24dZzjazv-jZHlmiLqRoOFqYm715YPPgMUIX2YfHeBpF10C/s1600/Screen+shot+2012-10-20+at+9.49.48+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4ZKDRoIT0o5fuRP-dTdxXW9IbM8yytLhCyn3X0ksAtrFusZgizp-wG2J0Xq9Dgi65hyOrU2EEatOoCdsZlOCAFArN-zECA24dZzjazv-jZHlmiLqRoOFqYm715YPPgMUIX2YfHeBpF10C/s320/Screen+shot+2012-10-20+at+9.49.48+PM.png" width="214" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">One foot in front of the other</td></tr>
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As I was making my way through the back half of the marathon and this horror show was unfolding, my mind was racing and questioning me and the effort more than ever before. I had a pretty good idea what was going on with my growing knowledge of physiology, but the athlete in me plead to remain somewhat ignorant. I thought quite a bit about whether I should continue on or drop out, about what sort of physical damage I may have been doing and risk I was taking, but I rationalized staying in and finishing the race. In the end, the reasons to finish far outweighed the <i>reason</i> to quit.<br />
<ul>
<li>the opportunity cost of training for the last 10 months, </li>
<li>the distance traveled and time taken to race, </li>
<li>the financial investment, </li>
<li>my competitive spirit, </li>
<li>my pride, </li>
<li>respect for the history of this race, those that have raced here and aspire to race here, and the power and spirit of the Big Island, </li>
<li>the belief in my abilities of my sponsors/coach/teammates/friends/family, </li>
<li>and the ability to still run, despite this temporary ailment when <a href="http://www.ballouskies.com/Ryan.html">Ryan</a> and others cannot and will not walk </li>
</ul>
VS.<br />
<ul>
<li>being a quitter. Feeling sorry for myself. Taking the easy way out and using this as an excuse. And then perhaps always wondering if I could have finished, and perhaps a lifetime of regret.</li>
</ul>
Needless to say, I kept going, and honestly the symptoms didn't get much worse from the first hacking of a lung at mile 14, and then during the interminable amount of time before I finished. During this rough stretch however, the motivation to finish grew, with the welcome sight of another downhill run on Palani, a couple more turns, and then another beautiful, grateful, and cherished run down Ali'i Drive to the best finish line on Earth.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbjtixjKiE8buNqQlpz9WqOPYca-NfOEEm3C_r3RvLDZinUBTOSdmmXFVOfCpm6ORiZjjWdFSF4B8jiqp2Rdsi0nX8E35kNn55fQupbFVKJXYqpaAab3I6r_Rb4RXGKDCBrGoInnkKpaje/s1600/Screen+shot+2012-10-20+at+9.50.58+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbjtixjKiE8buNqQlpz9WqOPYca-NfOEEm3C_r3RvLDZinUBTOSdmmXFVOfCpm6ORiZjjWdFSF4B8jiqp2Rdsi0nX8E35kNn55fQupbFVKJXYqpaAab3I6r_Rb4RXGKDCBrGoInnkKpaje/s320/Screen+shot+2012-10-20+at+9.50.58+PM.png" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">hurdling a Blais-man roller at the finish. No disrespect, but I needed some medical attention!</td></tr>
</tbody></table>
I ended the day with a 3:36:34 marathon at an 8:15 avg pace, dropping from my promising 26th place off the bike to 50th place in my AG at the finish line. Had I run the same marathon time as last year, I would have run my way up to 6th or 7th place in my AG. Based on how I had been running prior to the race, equaling my 2011 run time was a real, and even conservative possibility. But that's all just a distant, blood-stained dream at this point! Total time 9:45:45. This was my 2nd slowest finish in Kona of my four, wonderful years racing here, but surprisingly, I ran faster this year than I did in 2009. This was one pleasant surprise taken from the day when doing analysis for the writing of this race report. While I was upset and disappointed to see my finish time coming across the line, I would be lying if I said I wasn't aware of the overall time as I was walking/coughing my way through the Energy lab, and I thought that while this wasn't going to be the outcome that I wanted for the day, I could still go sub-10 if I sucked it up and ran some more!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-5NyeldjqQmbuatQ2Ug_r5BGDImB5jEocaOFSGqp-8vcJxTaq3UxqEqfm2tpVupql9-DsjGcHSG3ehnoxWU1WikUsqkRCd72XmAMR0_TgQs3ZyCoOffSUcL3ZTWdmsOnA9fq8MEf0qgUF/s1600/Screen+shot+2012-10-21+at+2.44.22+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="101" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-5NyeldjqQmbuatQ2Ug_r5BGDImB5jEocaOFSGqp-8vcJxTaq3UxqEqfm2tpVupql9-DsjGcHSG3ehnoxWU1WikUsqkRCd72XmAMR0_TgQs3ZyCoOffSUcL3ZTWdmsOnA9fq8MEf0qgUF/s320/Screen+shot+2012-10-21+at+2.44.22+PM.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">HR trailing off dramatically throughout the run. lung capacity matters - who knew?!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2wmRckuK2C5kxeNL-WN_ZLXt99iRcrHCEZww2hWB66WMJXf1NJuA6tFGrOfkb2W9a3IckgNCfB218PQ0LOvE8LiQ36bpSbDY77cYkvoH4P24LKVxfUxW_ykIqngBeHLatMO6fkDHvwsEr/s1600/552266_4771309684442_889575401_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2wmRckuK2C5kxeNL-WN_ZLXt99iRcrHCEZww2hWB66WMJXf1NJuA6tFGrOfkb2W9a3IckgNCfB218PQ0LOvE8LiQ36bpSbDY77cYkvoH4P24LKVxfUxW_ykIqngBeHLatMO6fkDHvwsEr/s320/552266_4771309684442_889575401_n.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">heading to the med-tent. no need to grovel for an IV this year!</td></tr>
</tbody></table>
So I got to the medical tent and coughed up some more "rusty colored sputum" for the med tent staff. Commence with much running around of the docs and nurses, their gathering of medical apparatus, and whispering amongst themselves about "pulmonary edema" and "wet, very wet" lung sounds. Next came an ambulance ride to Kona Community Hospital, and then a couple hours starving post-race as I was poked, prodded, measured, tested, x-rayed, etc. This was to be the beginning of a two day stay in Kona Hospital where I could stew and think about my race and what went wrong. That, perhaps, is the worst part about all of this. I was at my lifetime best fitness, was psyched to race and the day started off very well, only to crash and burn. I did nothing wrong, with the exception of perhaps choosing (once again) an overly aggressive and risky swim-start position. After speaking with numerous doctors while confined to the hospital, the number one theory of how I contracted pulmonary edema during the race was:<br />
I probably aspirated sea water during that particularly rough part of the swim, and then this created a hypertonic environment in my lungs that started an osmotic chain reaction that would run out of control during the day and fill up and damage my lungs as I raced. There are some other factors that may have contributed, no one knows for sure, least of all me, but the scientist in me is curious and I continue to research the condition and try to apply it to my symptoms on the day. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNI6139kiMxsKSr80T-NORxhmKhbh6piUsYFqKm_0k0-NNlXzowayhDKFRkiHFRJhkjAZX5pGWUUfPLayZQoIAFpFcKjm3hm7R_SRdFfBw6gAnt9dF7zrJoCbbjs7PxXCS3sBIp_CSzVZr/s1600/421187_4422407634933_982800944_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNI6139kiMxsKSr80T-NORxhmKhbh6piUsYFqKm_0k0-NNlXzowayhDKFRkiHFRJhkjAZX5pGWUUfPLayZQoIAFpFcKjm3hm7R_SRdFfBw6gAnt9dF7zrJoCbbjs7PxXCS3sBIp_CSzVZr/s320/421187_4422407634933_982800944_n.jpg" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"<a href="http://www.gotchocolatemilk.com/teamrefuel/gallery">My-after</a>" - KCH cafeteria food!</td></tr>
</tbody></table>
So that's the story. My tale of woe, and I think probably the strangest race report I have ever written. Maybe it will hold that title for sometime into the future, maybe not. I cannot begin to express how disappointed I am that this happened, and that my day ended in this way and with this less than desirable result, but I am also gaining a growing appreciation that I stuck it out and finished. I am not particularly proud of my finish time, but I am extremely proud of the effort and my toughness/perseverance. I am still coming to terms with everything, but writing about it was a good, cathartic start, and in time I am sure that I will gain additional perspective and peace with the race. Most of all, I am thankful to have had the opportunity to race in and finish Kona once again, and to have my health and to be on the road to recovery. Many, many thanks especially to my wife Jocelyn, my family (Mom, Dad, and sister) who were all there in Kona and terribly worried and supportive of me, and friends, family, teammates, and online well-wishers who contacted me during my convalescence. Thanks as well to my sponsors, fans, and supporters - I promise, I'll be back and better than ever!<br />
<br />
Mahalo -<br />
Jeremy<br />
<br />Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com2tag:blogger.com,1999:blog-3951282328819124160.post-24809646465111544462012-09-28T16:33:00.000-04:002013-01-03T19:56:08.628-05:00New Sponsor - Quintana Roo bikes<div class="separator" style="clear: both; text-align: center;">
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<a href="http://www.quintanarootri.com/"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvXz4GOZKDsfbbk9nsD1U5pTU4PR6EPSXnW0xRaiuAmddcrkBoCtgitVRE7XU-HdfQ-5KRKawxdJjpq6RqU-8VoRi04Cs08-ktZ-_U8cNSJQwQ7i7g0zSmMgRuLppaQhyphenhyphenj43YdVXLwq0qm/s320/QRicon2red.png" width="320" /></a> </div>
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Today I had a much anticipated package waiting on my doorstep, a brand new 2013 Quintana Roo <a href="http://www.illicito.com/">Illicito</a> frameset! </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuLoOXTncx5ctdaWAtFjxEenmVgMpQiWD5mOeTzb7pKvG4LZuIYrzh1F6u5pXpH7uYBYrLD5tcLEibnkxWvNT6KlPZ9H5l98bH9MpwaW9ecoLgex8QPcKuQX7bmNsyeCD814uh8p2FrGAn/s1600/2012-09-28_11-44-50_404.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuLoOXTncx5ctdaWAtFjxEenmVgMpQiWD5mOeTzb7pKvG4LZuIYrzh1F6u5pXpH7uYBYrLD5tcLEibnkxWvNT6KlPZ9H5l98bH9MpwaW9ecoLgex8QPcKuQX7bmNsyeCD814uh8p2FrGAn/s320/2012-09-28_11-44-50_404.jpg" width="180" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiALHZ-wd21NZGaQoFxXpz744Ds2auWbjm-o8qyV-KQibe3Kmtd7LRTIFXoJ7B9ou2i2uPSakAeDbPDpU63J1TXls89FguUJCb_TWJgAsImNewLHcvw2B4mzKl2Z2hGfdtWB3HRXVSsa4ZZ/s1600/2012-09-28_11-42-35_614.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiALHZ-wd21NZGaQoFxXpz744Ds2auWbjm-o8qyV-KQibe3Kmtd7LRTIFXoJ7B9ou2i2uPSakAeDbPDpU63J1TXls89FguUJCb_TWJgAsImNewLHcvw2B4mzKl2Z2hGfdtWB3HRXVSsa4ZZ/s320/2012-09-28_11-42-35_614.jpg" width="180" /></a></div>
<br />
A few weeks back, an old friend and contact from QR got in touch with me and we started discussing my coming on board, and QR as my potential bike sponsor. This was very exciting for many reasons, but the two most prominent in my mind was that 1:<br />
Quintana Roo is a creative, forward thinking bike manufacturer that is dedicated to triathlon as is evidenced that they do not build bikes for <a href="http://www.uciprotour.com/Templates/UCI/UCI5/layout.asp?MenuID=MTY5Mw&LangId=1">ProTour</a> time-trialing, with triathlon getting the leftovers. The Illicito is not <a href="http://www.uci.ch/templates/UCI/UCI2/layout.asp?MenuId=MTYwNzQ&LangId=1">UCI-compliant</a> (inspiration for the frame's name), and that is perfectly fine with me. They were the <a href="http://www.quintanarootri.com/_inner.asp?content=history">original</a> tri-bike company and they are still pushing the envelope on design and functionality.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwhZZ64ojlxTQqKOOJ_swcr5FOkBb086WntsEtf0PCKWWRFuFe7hI7JgJWdLpQZHlHQ2nyugJA3AYDlhXfKdCwEWgyP6T2K4lbBWJ-l9EAMVYod5nXHsuF99MvOvYClS3sfPhY1EXXtUTa/s1600/illicito2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwhZZ64ojlxTQqKOOJ_swcr5FOkBb086WntsEtf0PCKWWRFuFe7hI7JgJWdLpQZHlHQ2nyugJA3AYDlhXfKdCwEWgyP6T2K4lbBWJ-l9EAMVYod5nXHsuF99MvOvYClS3sfPhY1EXXtUTa/s320/illicito2.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not my frame, but highlighting the "missing" seatstay</td></tr>
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And 2:<br />
Quintana Roo is a
real "racer's" or "people's" company, not defined by
multi-million dollar marketing campaigns or making a litany of models
and lines. As stated above, they make only tri-bikes, and they make them
for true triathletes. In addition to this company ethos, it is widely known and it is also my
personal experience, that if you have a problem with your bike, they
leap to solve it, and with a personal touch that is uncommon in the bike
industry. <br />
<br />
To my first point, the Illicito has a revolutionary design that is founded on two key points, QR's <a href="http://www.quintanarootri.com/_featured.asp?content=shift-technology">SHIFT technology</a> and the complete removal of the left seatstay. As a result of this advanced engineering and design, the Illicito has the lowest drag coefficient at high <a href="http://www.cyclingpowermodels.com/Yaw.aspx">yaw</a> angles of any current tri-bike out there. This should be a great advantage on a course like Kona, or even on my local Brush Creek training loop! Much more has been said about the Illicito, and by much more informed personnel than I, and some of the reviews and explanations of features can be found <a href="http://university.tri-sports.com/2011/12/05/2012-quintana-roo-illicito/">here</a>, <a href="http://www.triradar.com/gear/quintana-roo-project-illicito/">here,</a> and <a href="http://www.bikeradar.com/gear/category/bikes/time-trial-triathlon/product/review-quintana-roo-illicito-frame-kit-12-45943">here</a>.<br />
<br />
My personal experience with QR stems from an <a href="http://jeremycornman.blogspot.com/2010/10/jocelyns-kona-recap.html">issue my wife had at Kona in 2010</a>. Long story short (and a lot of you already know it), she was hit by a car the Wednesday before the race and her first tri-bike, a QR Lucero, was completely destroyed. Not knowing what to do, and also with a touch of hysteria and panic, we stopped by the QR booth at the expo to see what could be done about her destroyed frame/derailleur hanger. Try getting personal attention from the directors of European & North
American Sales, and the chief design engineer of one of the "industry giants". Not a chance, but that's exactly what we got from QR who saved the day, and did it with a smile on their face. Disaster averted, friends made, and fans we had become.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaHzcz-3tZgTpLwa6FCvolC41_lulXoB1yyIhwdwylITZjc3HgXosLwJpy2zip-Fd9xkZp9YHvu3sDkyjwaRKT_NqWeNWxvdecY53oVFQN-PvDJO3-0I1lpcV4hBwDFp0fkvFS7pQ0lIHW/s1600/52333_440469314078_4912891_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaHzcz-3tZgTpLwa6FCvolC41_lulXoB1yyIhwdwylITZjc3HgXosLwJpy2zip-Fd9xkZp9YHvu3sDkyjwaRKT_NqWeNWxvdecY53oVFQN-PvDJO3-0I1lpcV4hBwDFp0fkvFS7pQ0lIHW/s320/52333_440469314078_4912891_o.jpg" width="191" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jocelyn's trusty first steed until she caught the dreaded "right hook" on Ali'i Dr</td></tr>
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<br />
So that's the scoop! I'm really excited to be working with Quintana Roo because their bikes are fast and as a company, they are incredibly supportive of their athletes because they "get it." And as an added bonus, they seem to think I'm fast and get it too! Now I just need to get this beast <a href="http://topgearbicycleshop.com/">built up</a> and ready to roll in Kona!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3V6Z97FlZ5K4eL6bYGLfRyNqg0UbPEt1uYqNv3VoCoJmQVX9q68KbLaEdy5_be1-To6gYNdK-KCmjD4cBwiyAKrrL6bAPcq9QokS2qSWrvVZ9Q2SuHB5rG8L6RVpx4WATa3lDj840FiOz/s1600/2012-09-28_12-08-14_537.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3V6Z97FlZ5K4eL6bYGLfRyNqg0UbPEt1uYqNv3VoCoJmQVX9q68KbLaEdy5_be1-To6gYNdK-KCmjD4cBwiyAKrrL6bAPcq9QokS2qSWrvVZ9Q2SuHB5rG8L6RVpx4WATa3lDj840FiOz/s320/2012-09-28_12-08-14_537.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">That's the one. There's my baby!</td></tr>
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Quintana Roo can be found <a href="http://www.quintanarootri.com/">here</a> online, as well as on <a href="http://www.facebook.com/pages/Quintana-Roo-Tri/257199613601">Facebook</a>, <a href="https://twitter.com/quintanarootri">Twitter</a>, and <a href="http://quintanarootri.blogspot.com/">Blogger</a>. Check them out, they make the most cutting edge stuff and they really are "True to the Tri!" Thanks for reading, and thanks to QR for making me part of your team!<br />
<br />
<b>P.S.</b> And finally, I am told (and I also read) that bikes are supposed to bear a name, similar to a <a href="http://en.wikipedia.org/wiki/Ship_naming_and_launching">sea-going vessel</a>. I have heard all types of names for bikes, both male and female, creative or banal, suggestive or simple, and even inspirational or in memoriam. I have yet to name my ride, but I'll keep you posted if I do!<br />
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<br />Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com1tag:blogger.com,1999:blog-3951282328819124160.post-27743685949004259122012-09-25T23:43:00.003-04:002012-09-28T16:58:23.447-04:00Vegas Race Report 2012<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJuaSp2oeT1QSHijtxOUg8LlskA0AA6xOxLtjqCi5oZWbQ6FQes864Q2qqQSN4BrZQfSw1EzL5FSEJ2Gd7QbwF-EABsneXtDrILLfqsyhJllNSSVfZUdAC26zIhclkXzeaCSX_qX3tZNYS/s1600/2012-09-09_17-39-37_298.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJuaSp2oeT1QSHijtxOUg8LlskA0AA6xOxLtjqCi5oZWbQ6FQes864Q2qqQSN4BrZQfSw1EzL5FSEJ2Gd7QbwF-EABsneXtDrILLfqsyhJllNSSVfZUdAC26zIhclkXzeaCSX_qX3tZNYS/s320/2012-09-09_17-39-37_298.jpg" width="320" /> </a></div>
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On Sunday September 9th, I raced in and finished the Ironman 70.3 World Championship in Las Vegas, or more accurately, Henderson NV. This was my first time racing in the 70.3 Championship event, though I had qualified numerous times before but never made the trip for whatever reasons. Initially it was that the old venue in Clearwater FL did not really appeal to me, both because it was known as a draft-fest, and well, because Florida in general does not appeal to me. But I digress, and the event <i>egress</i>ed, to it's new home in Henderson NV last year and I think that most will agree that this a world championship caliber event. Below, a view of the bike course as seen from a preview drive of the course the day before the race. Imagine this under an unrelenting sun, 100 degree heat, bone-dry desert air, and you get an idea of the challenge that was in store. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiebGlvzVLUH2ou-uUym9daTKgZ90kE4U76pZ_jrdGjLxkzI6HHi4UkUxLypcJbDJABtZCW6ocjloWhzaCQs0dOxpftB6lV4aIfaDxDYRElzwRy9TXhkM4I6E7NgRqUKCXL8J3QdDzkwQ06/s1600/IM70.3-1151.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiebGlvzVLUH2ou-uUym9daTKgZ90kE4U76pZ_jrdGjLxkzI6HHi4UkUxLypcJbDJABtZCW6ocjloWhzaCQs0dOxpftB6lV4aIfaDxDYRElzwRy9TXhkM4I6E7NgRqUKCXL8J3QdDzkwQ06/s320/IM70.3-1151.jpg" width="320" /></a></div>
I got in the Friday before the race with friends Fay and Joe (+<a href="http://www.ballouskies.com/Team.html">teammate</a>) and we went about settling into the greater Las Vegas area and getting ready for the race. This was made a little bit more difficult than usual as my bruised and battered bike case somehow came partially open during transport, and spit out my pedals and some crucial bike re-assembling tools. Luckily, I was able to find a local bike shop that was willing to rent me a pair of compatible pedals for the weekend (thanks as well to all those who offered to ship me replacements), and I was able to get my bike built back up into ride-able condition. Friday and Saturday was then spent checking out the expo, packet pickup, and checking in with existing sponsors such as <a href="http://www.blueseventy.com/">BlueSeventy</a> as well as potential partners to come. (<a href="http://jeremycornman.blogspot.com/2012/09/new-sponsor-quintana-roo-bikes.html">more on that</a> any day now ;-) )<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIPeng6Ki4FoXHAqTUh8JU8Vcq_0t0EFls2rSYuWewh5tHrRXgrUsTHtRnzmkDlIv0npuklX01HZmc4bgnuytAe4TYkR3GkWJSAKEYJDJUELtWHBKqHwYz2qJoLhANV0PBuSBkOtcv-_OT/s1600/480520_10151225934449468_1996332531_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="189" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIPeng6Ki4FoXHAqTUh8JU8Vcq_0t0EFls2rSYuWewh5tHrRXgrUsTHtRnzmkDlIv0npuklX01HZmc4bgnuytAe4TYkR3GkWJSAKEYJDJUELtWHBKqHwYz2qJoLhANV0PBuSBkOtcv-_OT/s320/480520_10151225934449468_1996332531_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">BlueSeventy has the best swim gear</td></tr>
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Race morning dawned in Lake Las Vegas (site of the swim & T1) at a frigid 80 degrees. I don't know why I bothered to bring my <a href="http://www.ballouskies.com/">Ballou Skies</a> warmups with me for a race in the <a href="http://en.wikipedia.org/wiki/Mojave_Desert">Mojave Desert</a> in September, but needless to say it didn't take much to warmup on this day. Speaking of warmups, I didn't do one before this race and more and more, I'm thinking that this is necessary for me for all race distances short of iron. I was down in transition shortly after it opened and got my bike and nutrition ready to roll for the day.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHjexs9lUYh6SUGLn2a6OLg2POErXPg49WM6gTAvvQQ5ZFJv0GFnLTR2AZBEmc_28PmRyjIsOgCKUKulcaQAkH2gxQlyDJ-7kbpywHhBvqkMZZUsy-mkGEJaPZlQNY9k_u7XVCDe0JTy7U/s1600/Screen+shot+2012-09-25+at+5.51.50+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHjexs9lUYh6SUGLn2a6OLg2POErXPg49WM6gTAvvQQ5ZFJv0GFnLTR2AZBEmc_28PmRyjIsOgCKUKulcaQAkH2gxQlyDJ-7kbpywHhBvqkMZZUsy-mkGEJaPZlQNY9k_u7XVCDe0JTy7U/s320/Screen+shot+2012-09-25+at+5.51.50+PM.png" width="320" /></a></div>
The first of the three waves for men 30-34 (the one I was in) was set to go off at 6:50 local time, 5th total wave and 20 minutes after the pros. Teammate <a href="http://blog.chadholderbaum.com/">Chad</a> and I were pretty fortunate to get to start relatively early and hopefully beat a little bit more of the intense heat that was to come, but Joe had no such luck and was scheduled to start at 7:45. We made our way down to the "beach" and queued-up to start the swim.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2SS-4K-TfdGDU_CMr719kFno9zpnQOlgTNi7hMVri8KQ38SkHzyy_Zxs-DnC4eUWJd_8sue2L8GhoPsMFXqsJbERqLle3W1spUJY5zzdOWXPSYb7E2qjU8pSN5H_cRtqDvYnQY_DspbNB/s1600/Vegas12-AG-02.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2SS-4K-TfdGDU_CMr719kFno9zpnQOlgTNi7hMVri8KQ38SkHzyy_Zxs-DnC4eUWJd_8sue2L8GhoPsMFXqsJbERqLle3W1spUJY5zzdOWXPSYb7E2qjU8pSN5H_cRtqDvYnQY_DspbNB/s320/Vegas12-AG-02.jpg" width="320" /> </a></div>
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After a short swim to the in-water starting line and a brief tread, we were underway and swimming out towards the first turn buoy. The start was hard, but not totally chaotic and I settled into a nice rhythm about 300 meters in. I was feeling good, so I was looking for some feet and a draft, but unfortunately we were also swimming directly towards the rising sun and I couldn't see a fast pack for the life of me. I kept checking and hoping that the angle would change or the glare/fog diminished, but I couldn't see anything above or below water in this man-made lake. I just did my best to swim a straight course, and not totally maul some of the slower swimmers I was catching from previous waves. At two points during the swim I looked off to my right as I was taking a breath, and there was Chad, as is custom and we usually see quite a bit of each other during these long races. I seemed to lose him on the way back in during the final 500m of the swim, perhaps when zig-zagging around a slower mass of swimmers, and came into the beach to finish the swim leg. I felt really strong in the water, perhaps as strong and fluid as I ever have in a 1.2 or 2.4 mile swim, so initially I was a little disappointed to see a 29:5X something on my Garmin. I wanted to be mad, but I felt strong and composed, in truth it felt like a 27, so I let it go and ran off to tackle the long transition.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDUZH-1-Nugv9iZFR2wCngloViR3K6q9LQriMbfE_S1nhKOk-y_XKWqfCB7ge6f2n1hUjtj_GluIJz2B39XKAwSF0dUuTVA-fMuVKpPo0fF1nD9hfoMTBrM-I7Tx7V6OQimMij_9HmQdQo/s1600/Screen+shot+2012-09-25+at+7.14.08+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="52" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDUZH-1-Nugv9iZFR2wCngloViR3K6q9LQriMbfE_S1nhKOk-y_XKWqfCB7ge6f2n1hUjtj_GluIJz2B39XKAwSF0dUuTVA-fMuVKpPo0fF1nD9hfoMTBrM-I7Tx7V6OQimMij_9HmQdQo/s320/Screen+shot+2012-09-25+at+7.14.08+PM.png" width="320" /> </a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTFifOtvIUMlnDcZrgnNN98GA6-A4R6VlSCk02TY7i2qrSvFBDchIF-2a6E_yPe46tz3ohbuwDF2slz3YmueYRyyzYk1X0oRPIDQMYLcHeRn3oFX34olGZLvqCykMiBuyoLFc7Ncoy4fb_/s1600/Screen+shot+2012-09-25+at+5.52.14+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTFifOtvIUMlnDcZrgnNN98GA6-A4R6VlSCk02TY7i2qrSvFBDchIF-2a6E_yPe46tz3ohbuwDF2slz3YmueYRyyzYk1X0oRPIDQMYLcHeRn3oFX34olGZLvqCykMiBuyoLFc7Ncoy4fb_/s320/Screen+shot+2012-09-25+at+5.52.14+PM.png" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"What??!!"</td></tr>
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The bike course started with a couple miles uphill, right off the bat, and this was to set the trend for this bike course. A lot of ups, and a lot of downs - not a whole heck of a lot of flat terrain on this course. I had my HR and wattage targets for the bike, but I knew pretty early on that I was going to struggle to hit these marks. I was pushing hard early on, getting my nutrition in and guzzling my <a href="http://www.powerbar.com/">PowerBar</a> Perform, but despite taking in about 40-44 oz/per hour, I just couldn't quench my thirst and I had no urge to pee. Not even a little. In the first half of the bike (more of an uphill trend), I was within 5 bpm and 15 watts of my respective targets, but upon turning around and hitting more of the downhill trend back towards Henderson, I fell further off the mark. My perceived exertion felt right and I was motivated to push as hard as possible, but I could tell something was a little off and I lacked that extra gear that I needed. <span data-ft="{"tn":"K"}" id=".reactRoot[162].[1][2][1]{comment10101876006235280_17755050}..[1]..[1]..[0].[2]"><span class="UFICommentBody" id=".reactRoot[162].[1][2][1]{comment10101876006235280_17755050}..[1]..[1]..[0].[2]."><span id=".reactRoot[162].[1][2][1]{comment10101876006235280_17755050}..[1]..[1]..[0].[2]..[0]"></span></span></span> <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitmyLiJCivaZgDIfUmFlAaKFzGs5_mRIT6tZ3muEqquiUwvvqNsbp8C1DnedH-7AJdAEqhp3Lufp-Q9Lmac_qps0c3gpv18UsSSeM_G0KZB2YejwIGroxqevaaw0JFToJhtlbLnkmS459Q/s1600/Screen+shot+2012-09-25+at+5.54.08+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="215" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitmyLiJCivaZgDIfUmFlAaKFzGs5_mRIT6tZ3muEqquiUwvvqNsbp8C1DnedH-7AJdAEqhp3Lufp-Q9Lmac_qps0c3gpv18UsSSeM_G0KZB2YejwIGroxqevaaw0JFToJhtlbLnkmS459Q/s320/Screen+shot+2012-09-25+at+5.54.08+PM.png" width="320" /></a></div>
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<tr><td class="tr-caption" style="text-align: center;">Taking JV's advice and attacking the hills</td></tr>
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As the bike ride went on the temperature went up and and up, my
power and HR slowly faded off. In the end, I thought I handled the
pacing and nutrition correctly, but apparently the weather conditions
and my form on the day were not in alignment with the plan. A fellow
competitor wrote on FB later in the day, something to the effect of "<span data-ft="{"tn":"K"}" id=".reactRoot[162].[1][2][1]{comment10101876006235280_17755050}..[1]..[1]..[0].[2]"><span class="UFICommentBody" id=".reactRoot[162].[1][2][1]{comment10101876006235280_17755050}..[1]..[1]..[0].[2]."><span id=".reactRoot[162].[1][2][1]{comment10101876006235280_17755050}..[1]..[1]..[0].[2]..[0]">It was like the desert sucked the life out of my legs." </span></span></span><br />
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<tr><td class="tr-caption" style="text-align: center;">Tough-ass bike course.</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMn8HIPZJARwUvExDwGuGJIKxrrOqQ-Ec61rlMg_vLzsCX6JbS6IoZWi9CpQ9m1KEgEsZYg1DoDtnqprwSn2JlcZQUNPSMC1cswmu74B5FPs65R2WKJv9EAPGzclFy4i879HIMI8DZh9Oq/s1600/Screen+shot+2012-09-25+at+6.52.49+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMn8HIPZJARwUvExDwGuGJIKxrrOqQ-Ec61rlMg_vLzsCX6JbS6IoZWi9CpQ9m1KEgEsZYg1DoDtnqprwSn2JlcZQUNPSMC1cswmu74B5FPs65R2WKJv9EAPGzclFy4i879HIMI8DZh9Oq/s320/Screen+shot+2012-09-25+at+6.52.49+PM.png" width="320" /> </a></td><td style="text-align: center;"></td><td style="text-align: center;"></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The bike "fade"</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<tr><td style="text-align: center;"><img border="0" height="91" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr069CP-Zp-2l58a7xxHL7uofkP3re7SvVt6sQQtcK9dzmmpnZrxUU8JY7TGAi3CLVnsKHXEnrdefyhQN4xpS5bqxCKg_jrKMQyYYKgOCvsNLQrQTosD-L1ueMI2FXNu-hrOUAUOeC0uTA/s320/Screen+shot+2012-09-25+at+10.23.14+PM.png" style="margin-left: auto; margin-right: auto;" width="320" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span data-ft="{"tn":"K"}" id=".reactRoot[162].[1][2][1]{comment10101876006235280_17755050}..[1]..[1]..[0].[2]"><span class="UFICommentBody" id=".reactRoot[162].[1][2][1]{comment10101876006235280_17755050}..[1]..[1]..[0].[2]."><span id=".reactRoot[162].[1][2][1]{comment10101876006235280_17755050}..[1]..[1]..[0].[2]..[0]">Lost two places in my AG on the bike</span></span></span></td></tr>
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T2 had a lot less real estate to cover than T1 and after a brief (the only) respite in the shade of the changing tent, I was off onto the run. The plan was to take the first mile at about 6:30 pace, regardless of HR, to allow my body to adapt to the effort and the heat. The first mile was a gradual downhill, so no problem there, and the HR was definitely under control. The run course was a 3-lap affair and each lap had two out and backs, so there was plenty of opportunity to get a look at your competitors and get some time splits. Most everyone out there looked pretty cooked and to be struggling in the heat, so my main goal became to take care of my core temperature and push as much as my body would allow. I had a similar feeling on the run leg as I did on the bike, with my legs lacking that extra gear, but at this point overdrive was not an option, the only goal was to keep running steady. I didn't feel fast, but I did feel strong.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjls5n6BoQUQRB8cFaPPa3S1D71kg2MR_DcUUQgtcJt3drFnFBs-FwpHOmDXT8Fk3AxeIdiC3vAzIke9veY6YVQ1tZXy9tc0xHoSKaL6fu4PslneSUX2zRld1HeF_BkBkqBBReV7wkhup8V/s1600/576901_10151045531188202_904749746_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjls5n6BoQUQRB8cFaPPa3S1D71kg2MR_DcUUQgtcJt3drFnFBs-FwpHOmDXT8Fk3AxeIdiC3vAzIke9veY6YVQ1tZXy9tc0xHoSKaL6fu4PslneSUX2zRld1HeF_BkBkqBBReV7wkhup8V/s320/576901_10151045531188202_904749746_n.jpg" width="213" /></a></div>
My pace fluctuated accordingly with the hills, but the one thing I took note of and thrived upon was that I didn't have the need to stop at every aid station like most of my competitors seemed to require, and that I was steadily picking people off throughout the run, especially on the inclines. This was by no means a fast run course, with constant ups and downs, numerous turnarounds, and even some switchbacks behind the finish line area at the end of laps 1 and 2, to say nothing of the purported 108 degree temperatures reached on the run course that day. Despite the difficulty, indeed I did feel strong and felt like I redeemed myself from my <a href="http://www.jeremycornman.blogspot.com/2012/07/imcda-race-report.html">Ironman Coeur d'Alene run failure</a>, and ran to the fastest run split in my AG and 2nd fastest amateur half marathon time on the day. This moved me up to 13th in my division at the finish, and while not reaching my goal of a World Championship podium, I was pleased to finish as I high as I did on just an "OK" kind of day.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKNktWQiZIU-jG1NQ-aJGawlsGPoxqhh47wsbCRWS-vR4nlQJWH2stxy6TUDXiJwzZQ0oKB7spmNFqa0l5JQC6rtVtE2pabqtqfUSDkCCivDxgqCB2UQtGUJt3DB5oaR_R1Vwr4ZG5gHji/s1600/Screen+shot+2012-09-25+at+11.04.18+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="135" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKNktWQiZIU-jG1NQ-aJGawlsGPoxqhh47wsbCRWS-vR4nlQJWH2stxy6TUDXiJwzZQ0oKB7spmNFqa0l5JQC6rtVtE2pabqtqfUSDkCCivDxgqCB2UQtGUJt3DB5oaR_R1Vwr4ZG5gHji/s320/Screen+shot+2012-09-25+at+11.04.18+PM.png" width="320" /></a></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRNcHAcilEQF29ECduEC1hEnBp1XfyiwJ0q_Rf5MlgxyhnhDuTmyNwc2eDTEyedu4aCwsNSgyxOufJe5ttHP1KJQdB8C2LvGeur-Ph0gS3NpUIW_lPWC5m2WZ-JP088jJOzDitwQ2hfxmf/s1600/Screen+shot+2012-09-25+at+5.55.34+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRNcHAcilEQF29ECduEC1hEnBp1XfyiwJ0q_Rf5MlgxyhnhDuTmyNwc2eDTEyedu4aCwsNSgyxOufJe5ttHP1KJQdB8C2LvGeur-Ph0gS3NpUIW_lPWC5m2WZ-JP088jJOzDitwQ2hfxmf/s320/Screen+shot+2012-09-25+at+5.55.34+PM.png" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coming across the line. *Chip time 20 minutes faster</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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In the end, I finished 13th in my AG with a 4:33:40. This was good for 57th overall and 25th amateur in the world. I was hoping for a faster time to be honest, closer to 4:20, but then again having never done this race or course before, this may not have been an easy target time to calculate. Had my swim or bike been more in line with how my training has been going, this time and the podium may have been possible. All things considered though, with where my training has been and the focus firmly on Kona five weeks later, I am pleased with the effort and how my body has responded coming off this race. I have put down the two largest weeks of training of my life immediately on the heels of Vegas, and I have been pleasantly surprised at my body's resiliency and capacity to dig deeper and deeper. This is something I never would have attempted in years past, so I am confident I am on the right path and that very good things are in store once race time on the <a href="http://en.wikipedia.org/wiki/Hawaii_%28island%29">Big Island</a> rolls around on 10/13. 18 days to go - <span style="font-family: Arial, Helvetica;"><b>Pomaika`i </b><span style="font-family: inherit;"><span style="font-size: small;">to all that are racing and for the rest of everyone's season!</span></span><b><br /></b></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnyjMzpk6hJA8UxC6_Q74tNVGzTFYhwO1kOMJpVWsRBYhmg2dj0tsxFQtlnYno3-QnMYGtlCoWGBGJDCVRx0vnIvqtEHHxJPF3Ekk4wYcJ7OH6eKVnFOnmkD3QIGJ4IYUSbmimDxiW68N7/s1600/423771_518991998116503_475787329_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnyjMzpk6hJA8UxC6_Q74tNVGzTFYhwO1kOMJpVWsRBYhmg2dj0tsxFQtlnYno3-QnMYGtlCoWGBGJDCVRx0vnIvqtEHHxJPF3Ekk4wYcJ7OH6eKVnFOnmkD3QIGJ4IYUSbmimDxiW68N7/s320/423771_518991998116503_475787329_n.jpg" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Team BallouSkies post-race</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<br />Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com0tag:blogger.com,1999:blog-3951282328819124160.post-45750536316745687542012-07-31T03:23:00.000-04:002012-07-31T03:51:39.775-04:00IMCDA Race Report<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO0fda88GT3ncw7AdfuZWEdfRlD_a-Djovgi5h_QX-K5K9ih_sDuDMbtwg72D3ABHt9v8FjkcMXMdmMFLdxR6O0ilJBUaIGFcXBh8qQwYxD3LtprHljRFZNaGhN2D0b3L6oRxAGszmeOlP/s1600/Screen+shot+2012-06-03+at+10.17.54+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO0fda88GT3ncw7AdfuZWEdfRlD_a-Djovgi5h_QX-K5K9ih_sDuDMbtwg72D3ABHt9v8FjkcMXMdmMFLdxR6O0ilJBUaIGFcXBh8qQwYxD3LtprHljRFZNaGhN2D0b3L6oRxAGszmeOlP/s320/Screen+shot+2012-06-03+at+10.17.54+PM.png" width="320" /></a></div>
Well, this race has long since been finished, but I realized I have not done a race report since Kona of last year so it's time to get 'er (one) done. Better late than never. On June 24th I started the 9th Ironman of my triathlon career and the race proved to be every bit as challenging as the previous 8, and then some. This race also ended up being very educational and quite humbling at the same time, so in retrospect I see this as one of my most valuable and rewarding of Ironman race experiences. The result in CDA was not what I was expecting, prepared for, nor was I very happy with the result; but for these reasons, it will surely provide me with unlimited motivation and practical racing experience going forward. <br />
<br />
The week leading up to the race was very relaxing and things were going
very smoothly prior to race day on Sunday. Jocelyn and I were staying
with new friends Sarah and Nick in Spokane from Tuesday night to
Thursday evening, and then they graciously moved us closer to Coeur
d'Alene and put us up from Thursday to the following Monday evening at
their beautiful and peaceful lake house in Newman Lake, WA. From this
ideal, low-stress base camp, we had an easy 20 minute drive to CDA and
race affairs. Thanks Sarah and Nick!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU5Oht-7B4QQIXYv0BoqqNwJ_tYOtjGPDP68i5yLlYZLP6fMTwuRpBQ1QNNWgf1miJkf6AKoW091oYIZ9AMpYv3_-ogWStqAeeYhwp2FdzW96sdeJiMp7Lw1dq9MY8WCvFAy7-U9jthDFW/s1600/IMG_5924.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU5Oht-7B4QQIXYv0BoqqNwJ_tYOtjGPDP68i5yLlYZLP6fMTwuRpBQ1QNNWgf1miJkf6AKoW091oYIZ9AMpYv3_-ogWStqAeeYhwp2FdzW96sdeJiMp7Lw1dq9MY8WCvFAy7-U9jthDFW/s320/IMG_5924.JPG" width="320" /></a></div>
The end of the week included the standard last couple workouts, packet pickup, bike cleaning and gear check-in, and meeting up with Pittsburgh friends and <a href="http://www.ballouskies.com/">teammates</a> prior to the big day.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWTHW_QKf2Z7GHCABu_wsvvldK8dQUetqDNLX6HLpUP9GI37K7tKaN2ufD5zhCu7lkRbiDBidU0mHZVhyphenhyphenZ8DAEajCw8m1JPtth6y0XWK_a4DYeqyricIAElg7nyKBBxvAocJKf6v7h3vX8/s1600/270978_4207140779742_1429959140_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWTHW_QKf2Z7GHCABu_wsvvldK8dQUetqDNLX6HLpUP9GI37K7tKaN2ufD5zhCu7lkRbiDBidU0mHZVhyphenhyphenZ8DAEajCw8m1JPtth6y0XWK_a4DYeqyricIAElg7nyKBBxvAocJKf6v7h3vX8/s320/270978_4207140779742_1429959140_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The CDA crew.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiagZI_DptGB6q1qgJWwCP7HCpxKoVkV7_eWEOouJnWWU4bUXTtDY7O31QtOIpO9vquu2HKwwrj4ygJVk9rnlJi4E8vYmPS191dXJyi9Hw5U7YRDJ7BS5JaqOV1TlzFteZRurnv_H7THcnA/s1600/458288_4210906953894_292527107_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiagZI_DptGB6q1qgJWwCP7HCpxKoVkV7_eWEOouJnWWU4bUXTtDY7O31QtOIpO9vquu2HKwwrj4ygJVk9rnlJi4E8vYmPS191dXJyi9Hw5U7YRDJ7BS5JaqOV1TlzFteZRurnv_H7THcnA/s320/458288_4210906953894_292527107_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pittsburgh represents. Go Ballou Skies!</td></tr>
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Race morning dawned with a good previous two night's sleep and the nutrition going down well as we prepared to depart for CDA and during the drive east. We got into town got a good nearby parking spot, and then arrived at transition with ample time (we thought) to get setup and ready to go.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS8idIWmHBLdZIZIpvKTINo6cvkjVFv9OmxDwDjS-6EYc2eUQDZLKUPItYod9TkxefcIJqdo478XLA73DPE1xTiRnkEULnM6YclKconsgu33cu-xH-UqY7J6mcVfmIJ9tS9FVuOmrxbMMS/s1600/338795_4295298383627_1066695446_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS8idIWmHBLdZIZIpvKTINo6cvkjVFv9OmxDwDjS-6EYc2eUQDZLKUPItYod9TkxefcIJqdo478XLA73DPE1xTiRnkEULnM6YclKconsgu33cu-xH-UqY7J6mcVfmIJ9tS9FVuOmrxbMMS/s320/338795_4295298383627_1066695446_o.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ironman Cornman Potato-heads</td></tr>
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Shortly, I would encounter the first major challenge of the day. I was
pulling typical double duty with tire inflation that morning, pumping up
Jocelyn's tires after my own. Of course her valve extenders were not
cooperating with her valve stems, and I was going to have to take her
rear wheel off and effectively change her tube to allow the tire to be
inflated. As I was going to put her rear wheel back into the dropouts,
her entire rear derailleur DETACHED from her bike. Like fell off,
unrideable. I freaked out and told a nearby spectator/sherpa that we had
been talking to earlier (with a horrified look on my face), to let
Jocelyn know that I was over at bike support with a "problem" (Jocelyn
was running our transition bags back to the car). After panicking on
Jocelyn's behalf for about 15 minutes, pacing while waiting in line for
support, talking to some fellow racers (thanks Dan), then consoling a
stricken wife, Jenny, a local mechanic, skillfully reattached Jocelyn's
derailleur on a bent hanger with stripped little screws. Things looked good and should hold. We hoped.<br />
<br />
We headed down to the beach, took some deep breaths, and then helped each other into our <a href="http://www.blueseventy.com/">Blue Seventy</a> wetsuits and went our separate ways to the start. I worked my way down to the front and lined up just a little to the right of the buoy line with <a href="http://blog.chadholderbaum.com/">Chad</a> and <a href="http://mattmauclair.wordpress.com/2010/09/15/trusttheplan/">Matt</a>. We had a short wait as we dipped our toes in the chilly 54 degree water, and then just a few short moments later, it was 7am and the gun went off.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKTsjYpDRp8VCZ9TbbhZCFpZZYTi3CzFcW_przdHCeOalcCXujjjPGNk6lwQlsJ99jj4-huNkagy3Rt1EmgUNvnDmgod3K5oxs72vZ6CNUflH4e4vCdgvkSApT5ndo08MLi2NBPYjzzmYx/s1600/20120624-DSC_0237.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="167" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKTsjYpDRp8VCZ9TbbhZCFpZZYTi3CzFcW_przdHCeOalcCXujjjPGNk6lwQlsJ99jj4-huNkagy3Rt1EmgUNvnDmgod3K5oxs72vZ6CNUflH4e4vCdgvkSApT5ndo08MLi2NBPYjzzmYx/s320/20120624-DSC_0237.jpg" width="320" /></a></div>
I went out pretty hard, though not quite as hard as usual, and luckily got into a pretty clear patch of water and didn't incur the typical Ironman mass start thrashing. Unfortunately, there was also no one to draft in this clear patch, and my attempts at locating some feet in the cold, deep, dark lake under overcast skies proved unsuccessful. At times, I really had no idea where I was going as sighting was difficult with the significant chop and foggy goggles under the aforementioned overcast skies, but I just put my head down and kept a steady, up-tempo rhythm for the first loop. I ran up onto the beach and through the archway/timing mat in slightly under 29 minutes to set out on the second swim loop. Not super fast for me, but it felt very controlled and I had no doubt I could duplicate this for the second lap. About 500 meters out into the lake, I knew this would be more difficult. The wind/chop had picked up considerably in the last ~15-20 minutes (current against you going out, little bit of a push coming back), and the effort went up considerably to keep the speed up. I still felt pretty good however and was getting warmed up to the tempo, and kept pushing on. I made the final turn to come back into shore and then with the wind/chop (swells!) at my back, I really had a new perspective on how much the conditions had changed in about 30 minutes time. I was glad I would soon be out of the water and tried my damnedest to take advantage of the periodic crests rushing up behind me.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcvWykEoP1cII0DeNIUL3s5X80LLM5qenIk96nQ_ONwMMS4sVjTxoYdmjEfiZGUBTJk4QwWBaymaaH8Jd57VzJO1f2h8M6bo-hv5EOApskA9iM2ws3Qvdt6ZQYkkR0ws5-f7TuQhh1cYdq/s1600/images-10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcvWykEoP1cII0DeNIUL3s5X80LLM5qenIk96nQ_ONwMMS4sVjTxoYdmjEfiZGUBTJk4QwWBaymaaH8Jd57VzJO1f2h8M6bo-hv5EOApskA9iM2ws3Qvdt6ZQYkkR0ws5-f7TuQhh1cYdq/s1600/images-10.jpg" /></a></div>
Came up on the beach in a shockingly slow 1:01:15, having slowed 3 minutes from the first lap to the second! Notwithstanding Ironman's incorrect pace calculation seen below, I averaged 1:35/100m or 1:27/100y. I quickly (strangely) put it out of my mind though (maybe the beginnings of hypothermia? - ha!) and ran up into transition. After some frozen-limbed slowness and difficulty in T1, I was out and off onto the bike.<br />
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The beginnings of the bike leg were not that auspicious, with all of my salt-pills flying out of my Ballou Skies race top's pocket in the first couple miles, but I too put that behind me and set out along the lake and got down to work. I was feeling good on the bike and fluid with my demo-ed Zipp Firecrest 404/808 combo from <a href="http://topgearbicycleshop.com/">Top Gear</a>, and was having little difficulty hitting my goal wattage in the opening 35 miles or so out to the far turnaround to the south of town. <br />
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I was working my way up through the field and getting my <a href="http://www.powerbar.com/">PowerBar</a> nutrition down according to plan, so all seemed to be going well. Average power was good, HR in check, PE was low as well. One area where I was having trouble however, was keeping my power down below my agreed upon cap that I had worked out with my <a href="http://www.qt2systems.com/our-coaches/tim-snow/">coach</a> in the days preceding the race. I was burning some matches, but it didn't seem excessive compared to some training rides, and I was also out of gears and below ideal cadence ranges! What are you going to do? I wasn't about to "trackstand" or churn up some of these hills with my rpms at 60, so I continued "racing" and forged ahead..<br />
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<tr><td class="tr-caption" style="text-align: center;">Burning matches!</td></tr>
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The power dropped coming back into town, but this was to be expected with the downhill trend and everything else was looking good. Nutrition was still going well and I had peed twice before I even reached the halfway point, so that was a large success. Heading back out of town, my power was continuing to drop from the first lap, but in the moment I was still feeling strong and in control, while continuing to move up in the field and HR values were still reasonable and I had ample calories and fluids. Coming back into town I made a tactical error (played by the rules!) and got stuck behind two older female competitors in the no-pass zone as they were finishing up their first lap. I took it slow (real slow!) and practiced that trackstand that I skipped earlier in the ride, that is when I wasn't spinning 130 rpm in my smallest gear and quickly approaching their draft zone! Once passed, I blitzed back into town and finished the bike leg in 5:14:11. This worked out to be 21.4 mph over 5554 ft of elevation gain. 11% decouple though. Blah.<br />
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<tr><td class="tr-caption" style="text-align: center;">Bike metrics</td></tr>
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I came off the bike in second place in my AG and 4th or 5th amateur, right where I wanted to be with my run still to come. Things were about to get very exciting, as I thought at the time, but the excitement that I got turned out to be of a very different variety!<br />
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Out of transition much quicker than earlier that morning, I set off running at my goal pace of approx 6:50 miles. I had been running very well lately, had run a strong 70.3 run PR in NOLA back in April, and had it in my head that on a good day I could flirt with cracking 3 hours. I set off with this goal in mind, and tracking down Chad and the other AG guys ahead of me. The first few miles I felt great and my HR was very reasonable, but when I hit the first hill at about the 5.5 mi mark, I got my first inkling that there might be trouble in River City.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSsjH95BRHXQTC8ikTZHOfXjzw9XCzVzshKBtex5E21sa_vAcqXfFS-Iy0OpriVz79V0re2kpCEiNtPvhFfOWMhvJsIgx-ErSh7Ta60bTsPCJoXit-3lTlybJKlQIFVzonJV6gFhmeVWwL/s1600/Screen+shot+2012-07-30+at+7.20.15+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSsjH95BRHXQTC8ikTZHOfXjzw9XCzVzshKBtex5E21sa_vAcqXfFS-Iy0OpriVz79V0re2kpCEiNtPvhFfOWMhvJsIgx-ErSh7Ta60bTsPCJoXit-3lTlybJKlQIFVzonJV6gFhmeVWwL/s320/Screen+shot+2012-07-30+at+7.20.15+PM.png" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Still feeling alright and with some spring in my step.</td></tr>
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My mile splits were continuing to creep south (or north?) as time went on, and perceived exertion was going up. My gut was starting to get a little touchy as well, and I made the first of two imperative pit-stops to lighten the load. I was still feeling ok as I was heading back into town to finish my first loop, but gone were the illusions of going sub-3 on this day. I came back into town and saw my friends, heard some cheers, and tried to take in all of the energy that was available in town to hopefully absorb and use on the second lap, but the writing was on the wall. I was still 2nd AG at the time and had even moved up to 3rd amateur, but I was about to go the other way. Backwards. Boom, it seemed almost exactly at the turnaround, I started to implode.<br />
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The next 13 miles were some of the most painful, pathetic feeling, and humbling of my entire racing career. At times, it took almost everything I had to keep moving and even retain something resembling my normal running form. I was told after the race by Jocelyn that she knew something was off and I didn't look like myself, like I was struggling. Struggling mightily. I kept trying to down as much fluids and nutrition as I could in the hopes that something would turn around, but in my heart I knew it wasn't due to nutrition (I had hit this pretty well today) and I just had to get in on willpower alone.<br />
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<tr><td class="tr-caption" style="text-align: center;">The slog down the final stretch. A couple guys blowing by me like I was walking.</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Toasted.</td></tr>
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In the end, I ran a 3:21:23 marathon, the second lap about 11 minutes slower than the first. It felt like it took me three times as long as the first half. Average pace for the whole run was 7:41 pace, decoupling at 9%. This compared to a 3% decouple at IMLP last year and 1% at Kona '11. I lost two places in my AG in that second half and 6 spots in the overall scheme. Somehow, thankfully, I was able to hang on enough and grimaced my way to 4th AG and the last Kona slot offered straight up in M30-34.<br />
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<tr><td class="tr-caption" style="text-align: center;">About to collapse.</td></tr>
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Looking back on this race, and having a lot of time to do so, has given me ample opportunity to analyze what went wrong and what went right. Not much went to plan, and I was left wondering, "What the hell happened?" Initially, I was quick to try to assign blame on external focal points for the disappointing (to me) outcome. <i>My legs were tight from driving out cross-country for the race, my training wasn't optimal in the last couple of blocks pre-race, or I was shouldering too much stress from a very busy and hectic spring semester at school.</i> But that's all bullshit, and excuses suck. Sometimes that is your first instinct when things don't go as planned, when you are searching desperately for an answer, looking at what was different this time around. But with time I began to look inside, and saw that the real problem was internal. Perhaps some of the aforementioned negatives have some validity, but only if and when I let them. The real error(s) was internal, was in attitude and/or execution. I said going in that I didn't think my fitness was very high, as in PR-territory or October high, but my strength was at an all-time high. So with that I fell victim to IM hubris, and raced more aggressively than was prudent at the time. My pacing was off early on and I didn't have the patience that I have exhibited in past Ironmans, that has worked in my favor. I was graded on my execution of my bike and run splits at CDA, and my coach bluntly confirms/agrees with the pacing assessment.<br />
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So what now? More whining and excuse making? Not a chance. This race has opened my eyes to the importance of the little things more than any race has before. Maybe having been in the sport for 13 years now, I have gotten sloppy about the details or have taken some for granted because I have experienced some success. No longer, there is too much at stake. Within the disappointment and the negatives, some positive lessons have emerged for me and now I see more clearly the difference that pushing 20 watts too high can make or running 3 bpm too high in the opening miles will mean at the end of 140.6.<br />
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And then as disappointed as I was with my race, there were so many other positives from this day and this race. First and foremost was Jocelyn absolutely crushing it and winning the women's amateur race, taking 4th overall (including the pro women!), en route to a 10:09:19. Jocelyn has worked so hard, had so many races where the odds were stacked against her, but she has pushed through, worked harder than ever this past year, and it paid off in a big way. This race was long overdue for her, and she deserves it more than anybody in my opinion. She has inspired me more than I can say and sets a daily example of what it takes and how to ALWAYS get the work done.<br />
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Thank you Jocelyn, thank you to the <a href="http://www.ballouskies.com/">Ballou Skies</a> team for constant support and inspiration, and thank you to the <a href="http://www.qt2systems.com/">QT2</a> team for the guidance on the training front. Thank you to the rest of my sponsors, supporters, friends, and family, for your never ending support and positive influence on my life. Training is back on track and I have a new perspective. We'll see you in Kona. :-)<br />
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<br />Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com1tag:blogger.com,1999:blog-3951282328819124160.post-32287440456543361702012-02-29T12:02:00.000-05:002012-02-29T12:11:26.673-05:00Ballou Skies 2012<div class="separator" style="clear: both; text-align: center;">
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The <a href="http://www.ballouskies.com/Team.html">Ballou Skies Triathlon Team</a> is back for 2012 and is bigger and better than ever! Last year was a breakout year for the <a href="http://www.ballouskies.com/">charity</a>, raising over $60,000 for <a href="http://www.ballouskies.com/research.html">research</a> being done at Ohio State University's <a href="http://medicalcenter.osu.edu/heart/locations/ross/pages/ross.aspx">Ross Heart Clinic</a>, and this year we have even bigger goals than ever! We are looking to raise <span style="font-size: large;"><b>$100,000</b></span> this year, and every dollar towards that goal helps. To that end, today for <b>Leap Day</b>, we are holding the <u>Ballou Skies Leap Day Donation Drive and Newton Shoe Raffle!</u> A monetary <a href="http://www.ballouskies.com/Donate.html">donation</a> of any size received today, will enter your name into a drawing to win one of three pair of <a href="http://www.newtonrunning.com/">Newton</a> running shoes being raffled off! Please share the news, give what you can, and have HOPE!<br />
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Due to the team's tremendous presence and success all across the country last year, and of course the vital and uplifting work being done by the charity and research team, we had considerable interest from many parties about joining the team for 2012. We had candidates from all corners of the country, all very high quality people and triathletes, but in the end and after a difficult selection process, we added three new local team members to help us spread the word in 2012. You will see the Ballou Skies team at races all over the country, including but not limited to: Oceanside, Miami, Galveston, New Orleans, Knoxville, Coeur d'Alene, New York City, Lake Placid, Burlington, Louisville, Madison, Malibu, Sandusky, Oklahoma City, Las Vegas, and Kona! Also look for Ballou Skies in media print with Triathlete and Lava magazines. As of this writing, also supporting and partnering with the team as sponsors will be <a href="http://blueseventy.com/">Blue Seventy</a>, Powerade Zero, <a href="http://www.newtonrunning.com/">Newton,</a> and <a href="http://topgearbicycleshop.com/">Top Gear Bike Shop</a>.<br />
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<span style="font-size: small;"><span class="gI">The 2012 Ballou Skies Tri Team members are:</span></span></div>
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<span style="font-size: small;"><span class="gI"><a href="http://berdeljac.blogspot.com/">Ben Erdeljac</a>, <a href="http://thetrialofmilesmilesoftrials.blogspot.com/">Beth Shutt</a>, Bill Hughes, <a href="http://blog.chadholderbaum.com/">Chad Holderbaum</a>, Jason Jacobs, <a href="http://jeremycornman.blogspot.com/">Jeremy Cornman</a>, Jocelyn Cornman, Joe Vallese, Kevin Srigley, <a href="http://fuelyourpassiononline.blogspot.com/">Kim Schwabenbauer</a>, Lisa Morell, <a href="http://mattmauclair.wordpress.com/">Matt Mauclair</a>, Sally Baldwin, Stephen Filauri, Troy Shannan, and <a href="http://www.ballouskies.com/">Ty Ballou</a>. </span></span></div>
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<span style="font-size: small;"><span class="gI">Ballou Skies - With HOPE, Anything is Possible. See you at the races! </span></span></div>
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<span style="font-size: small;"><span class="gI"><br /></span></span></div>Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com0tag:blogger.com,1999:blog-3951282328819124160.post-91719776046662521722011-11-30T10:34:00.001-05:002011-11-30T11:27:12.879-05:00Savage Triathlon Camp Announcement!<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
I am happy to announce that I will be joining close friends, training partners, and fellow Pittsburgh-area based coaches, <a href="http://blog.chadholderbaum.com/">Chad Holderbaum</a>, <a href="http://www.fuelyourpassion.net/">Kim Schwabenbauer</a>, and <a href="http://mattmauclair.wordpress.com/2010/09/15/trusttheplan/">Matt Mauclair</a> for the inaugural <a href="http://savagetricamp.com/">Savage Triathlon Camp</a> in <a href="http://www.visitdeepcreek.com/">Deep Creek Maryland</a> over Memorial Day weekend of 2012! As far as I know, this camp will be the first of its kind in the Mid-Atlantic region and more specifically in the beautiful mountains and pristine training grounds of Western Maryland, and the camp will be hosted by some of the the region's most elite long distance triathletes and coaches. We have been heading to the Deep Creek region for personal training camps for years and have found it to be an ideal training venue during the summer months - we have covered many miles of Garrett County Maryland by stroke, pedal, and stride, and know that this will present a great challenge and incredible training/learning experience for all lucky athletes in attendance!</div>
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The camp will be run by USAT and ITCA certified triathlon coaches with decades of cumulative coaching and racing experience, and is sure to be a key component to a successful 2012 build toward your racing goals, while also an invaluable learning experience for new and established triathletes alike. Please take a look at the <a href="http://savagetricamp.com/">camp's homepage</a> for a tentative itinerary and <a href="http://savagetricamp.com/sign-up/">pricing structure</a>.ļ»æ Camp cost includes swim video analysis, pool access to the Community Aquatic and Recreation Center, bike fit assessment, and running gait video analysis. In addition to the individual attention received, you will attend coaching lectures on nutrition and training as well as participate in group swim, bike, and run sessions with fellow campers of comparable skill/fitness levels. The cost for the camp does not include food, lodging, or transportation. Savage Tri Camp is a <a href="http://www.usatriathlon.org/">USA Triathlon</a> sanctioned camp, therefore athletes must either have a USAT annual membership or purchase a one day USAT license membership for $10.00.</div>
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I hope all of you will consider joining us for this ultimate, <em>Savage</em> training experience next June in Deep Creek, but act soon as camp attendance will be capped at 30 athletes! Please comment or contact me for additional details. Happy training and preparation for 2012! </div>
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-<a href="http://www.cornmanmultisportcoaching.com/">Jeremy</a></div>
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<br />Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com0tag:blogger.com,1999:blog-3951282328819124160.post-22829128157177848132011-10-28T21:33:00.000-04:002011-10-28T21:33:18.308-04:00Reflections on Kona<div class="separator" style="clear: both; text-align: center;">
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<span id="internal-source-marker_0.5282187933349717" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">After about 3 weeks to reflect on </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">the</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> race in Kona, some main points and thoughts have come into focus. </span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">SWIM:</span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">I
started the swim in a pretty aggressive position, but if I am going to
start there, I need to be more aggressive with my preparation as well
and start the race more like its an olympic or sprint. I started 10-20
yards left of the pier and while I think I belong in that general spot,
starting 2 or 3 rows deep as I did will not cut it. Immediately I was
hemmed in and getting the crap beat out of me, and I didn't have
anywhere to go. In the future, I need to be in the front row, being
reigned in by the paddleboard volunteers, and start HARD and use some of
my old swimming sprint speed to get out in front. I can stay out there
with my improved open water navigating abilities and by focusing on an
ever improving, rapid and powerful armstroke. More pullups, paddle work,
and back to my sprinting roots. Short of graduating into the pro ranks
and having that luxurious 6:30am start with only 80 athletes, I need to
attack the swim more than I have if I am to use my swim as a weapon and
swim a split that I am more than capable of.</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">BIKE:</span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">My
bike was much improved over the last two years, but this is the area
where I still need the most improvement. Obviously this will require
more miles and more focused strength and threshold work, but also I need
to be better strategically as well, as I also mentioned for the swim.
To the former point, I need to bring my</span><a href="http://www.peaksware.com/articles/cycling/what-is-threshold-power.aspx"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: #000099; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">FTP</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">
numbers up and corresponding muscular endurance to really advance my
strength to weight ratio and to be able to apply this over the course of
112 miles. This year, I rode at about 3.2-3.4 watts per kilo (AP vs NP)
output for the IMWC bike leg; I read</span><a href="http://www.xtri.com/features/detail/284-itemId.511713277.html"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: #000099; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">somewhere</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> that</span><a href="http://www.wiki-miki.com/news-blog-pid376"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: #000099; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Michael Weiss</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">
rode at about a 317 watt average (4 watts per kilo) in Kona this year,
so while this is almost the pinnacle of biking ability in IM, this is a
target to continue working towards. For a more intermediate target, I
heard on a</span><a href="http://hw.libsyn.com/p/5/7/6/5766b8c9a515a721/Podcast_Louisville.mp3?sid=14dada73c04bdb259346724751903768&l_sid=23747&l_eid=&l_mid=2711443"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: #000099; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">podcast</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> that</span><a href="http://www.justindaerr.com/blog/"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: #000099; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Justin Daerr</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">
did about 4500 kilojoules of work on the IM Louisville bike course (at
about my size) compared to my 3900 kj in Kona (and 5029 kj for Weiss),
so there is definitely some additional power and intensity on the bike
that I will continue building. </span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">To the latter point, from my</span><a href="http://jeremycornman.blogspot.com/2011/10/kona-2011-race-report.html"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: #000099; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">race report</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">
I referenced letting some competitors ride by in the early stages of
the bike and sitting up to avoid getting mixed up in sticky (potential
drafting) situations. In the future, I need to be willing to burn a
couple extra matches to stay near the front of these "packs", keying off
of other strong riders, and still getting a legal "draft" at 10 meters
back that I know some of my other competitors were capitalizing on much
more. Towards the end of the bike, it became clear that I was not
necessarily in the relative position that I should have been based off
of how many guys I was catching and passing. This also could only be
helped by coming out of the water a good 5 minutes earlier based on my
swim goals. Finally, I need to do a better job of optimizing my bike
position and improvements in gear selection and placement to take
advantage of free speed that is available for gain.</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">RUN:</span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">For
my run, I think I could probably be helped most just in terms of better
training and increased run mileage to build efficiency and durability.
Strategically speaking, I don't think there is too much room for
improvement for me at this time because basically by the time you are on
the run, the chips have fallen after 5-6 hours of racing the swim &
bike, and the run is all about running to </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">your</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">
potential with the position you have put yourself in. Obviously, the
faster you get and the higher your relative position coming off the
bike, the more important strategy becomes. We're talking top-5-10 AG
here, or if you're Crowie, Andi, Macca, etc. I feel like I could train
my stomach a little better on race-simulation bricks throughout the year
to better handle the nutrition required to fuel a whole day in the
heat, and absorb all of this without intestinal dispute for the latter
stages of the marathon. Also, I think continued improvements in running
economy and durability through increased overall mileage and
longer/tougher brick sessions will allow me to keep the average pace
high and steady throughout the whole IM marathon. "They" say that a good
decouple between open running races and triathlon run legs is about 8% -
based on my runs from shorter distances and standalone running races, I
have the current </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">potential</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">
to run the IM marathon leg about 12-15 minutes faster. Of course there
are many factors that can contribute to the ability to realize this
appropriate decouple, but pure running toughness can't hurt. Obviously,
the stronger and more efficient I become on the bike, the easier it will
be to realize this </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">potential</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">
on the run. In Ironman (and life, and triathlon, etc, etc), everything
is interconnected and improvements in one discipline can and should
certainly lead to improvements in the others. My run has been my
strength in the last couple years, but it can and must become stronger.</span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Overall,
I was very pleased with my race this year and while it was a tough
start to the season, I felt like I redeemed myself from some bad races
and finished on a strong note with IM</span><a href="http://jeremycornman.blogspot.com/2011/08/imlp-2011-race-report.html"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: #000099; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Lake Placid</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> and</span><a href="http://jeremycornman.blogspot.com/2011/10/kona-2011-race-report.html"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><span style="background-color: transparent; color: #000099; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Kona</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">.
As satisfying as my race in Hawaii was, I have some areas that I can
definitely improve on and some aspects that I am not happy about and
that I will rectify for 2012. The brutal Pittsburgh winter is about to
begin, but I am more motivated than ever and am ready for some hard work
to build into a successful 2012 season. I hope that everyone else has
had a successful year in 2011, and that either way, whether you did or
you didn't, that you have evaluated your year and are motivated to
improve and work hard toward your goals in the new year. Cheers.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
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<br />Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com0tag:blogger.com,1999:blog-3951282328819124160.post-1181478234916073242011-10-15T00:19:00.000-04:002011-10-28T14:31:21.865-04:00Kona 2011 race report<div class="separator" style="clear: both; text-align: center;">
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Last Saturday, October 8th 2011, I competed in and finished my third Ironman World Championships in as many years. This race has become the goal and focus of each year of my triathlon life, and I was feeling really good heading into this one and really gunning to keep shaving off time in my IM finish times. My first year out in <a href="http://jeremycornman.blogspot.com/2009/10/kona-race-report.html">2009</a> I finished in a 10:28:19 and then followed that up with 55 minute improvement in <a href="http://jeremycornman.blogspot.com/2010/10/2010-kona-race-report.html">2010</a>. Could I shave another 55 minutes off my time this year? HAHAHA, I would guess most likely not, but I knew that my improvement had continued from last year and despite some disappointing races earlier this year, I had learned some valuable lessons and had worked harder than ever. I was ready.</div>
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Race morning started at about 4am at the condo and Jocelyn and I were up and starting to bring in the nutrition (read: CARBS!). Over the course of the next couple hours, I drank 3 bottles of Ensure, ate a large banana, guzzled some organic apple sauce straight out of the jar (sorry honey!), and had one package of uncaffeinated GU Chomps and one uncaffeinated GU. This was all supplemented by some Gatorade, but who knows how much and I was feeling pretty fueled up and hydrated. Jocelyn and I had planned on catching the shuttle down Ali'i Drive but after being passed up once, we decided to thumb it and were thankfully picked up by a family in a Jeep from the same condo complex who were in from Arizona and Alaska to cheer on their family member Greg. After getting down to the King Kam and the pier, getting body marked and wandering around for a while in the wrong direction and wrong order of activities, I finally got my special needs dropped off and then we got into transition to set everything up.</div>
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Jocelyn and I left transition and I headed over towards Ali'i' and the seawall to try to meet up with my family, <a href="http://www.ballouskies.com/">Ty and Ryan</a>, and <a href="http://blog.chadholderbaum.com/">Chad</a>, <a href="http://thetrialofmilesmilesoftrials.blogspot.com/">Beth</a>, Chris, Eric, and Joe if possible. After successfully seeing almost everyone over at the seawall and the flurry of good luck wishes, it was time to head back over to transition again. It was getting close now!<br />
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A little bit before the pros went off at 6:30, Chad, Beth, and I walked over and back into transition to get ready to head into the water once the gates were opened up for the age groupers. I had not seen Jocelyn since we parted ways for a bathroom stop and then the meetup over by the seawall, and I was looking at every pink cap that was wearing a pz3tx swim skin to try to track her down before the swim start to wish her luck and score the pre-race kiss, but alas, I did not locate her. Thankfully she tracked down Joe and <a href="http://fuelyourpassiononline.blogspot.com/">Kim</a> before the start and went into the water with them. I got out towards the front with maybe 15 minutes to go to the start but a little bit left of where I was last year, within 10 or so yards of the edge of the pier. I was hoping to avoid being pummelled like I was for a little bit last year and especially like I was at Lake Placid this year.<br />
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After a little bit of treading, visualization, and a lot of fighting for position, the canon blasted at 7am and we were off!
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The first 1000 meters were insane, and much more of a cluster-F than I remember from years past. I was literally out of the water at times, buoyed up by human bodies to my left, right, and underneath me, when you would have the inevitable people shift directions or drift into you, and you would get "pinched". Twice I got my favorite move, where a guy will put his hand on your shoulder and push off and in the process, push you back. Real cool man, for almost everyone out here it's going to be a race of 9+ hours, but I know you're in a terrible hurry. I just tried to stay as calm as possible and not let my heart rate (HR) skyrocket, burning up valuable fuel and setting off a negative cascade of stress hormones into my blood stream. For the most part I think I was successful and things spread out a little bit into the second kilometer of the swim and to the first turn at the boat. It got a little hectic again at the far turns, but nothing like the start. I tried my best to swim a straight line and keep on someone's feet and was largely successful with this for the last 3/4 of the swim. I was also trying to keep my turnover up and really focus on fast, powerful strokes, and not gliding too much, but I felt a little ineffective in the water and my bottom half was also completely disjointed from my top half with my hips and kick feeling very uncoordinated. As I approached the pier again, I expected a time north of an hour, but was pleasantly surprised to see the clock approaching 59 minutes as I ran up the steps and onto the pier. Based on how I felt in the water, and the more sizable ocean swell than what we had last year, I feel like I can almost 100% attribute my swim split to good drafting. This is probably a little dramatic, but I did not feel nearly half as good as I had in the water in the two weeks leading up to the race. In the end, my swim was a :59:12, 45 seconds faster than last year and a 1:31/100m (1:24 yards) average pace.<br />
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T1= 2:54, not too bad, although probably should have been 30-60 seconds faster. My helmet sucks and I should probably attach more of my nutrition to my bike, and stuff less into my singlet pockets!<br />
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Off and onto the bike, and heading up the first little part of Palani towards the "Hot Corner", looking strangely rigid and out of sorts. Who knows.<br />
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Starting the bike, I was certain to get into my shoes quickly and also make sure that I didn't loose any valuable nutrition when heading north onto the rough part of Kuakini like I did in '09. I tried to take it easy through town and not get too excited; you would pay for it later in the day if your HR remained jacked for too long at the start of the bike. Chad caught me on the out and back section of Kuakini and while I thought for a moment about going with him and working together, he was clearly on a mission and knew I had to ride my own race. I planned on seeing him again. Up and out of town and onto the Queen K, I tried to settled into a somewhat hard, but relaxed rhythm. My plan was to ride the first 40k or so pretty steady to try to get some separation on some of my competitors and also get out of town quickly, before the trade winds picked up along the coast. Then the plan was to take it "easy" for the middle 90k up to and back down from Hawi, and then really build into it and ride hard the last 40-50k back into town to finish strong. The last two years I have faded badly on this last stretch when facing the headwinds, and I was determined to ride this section better as my training has been more intense and strength oriented this year, but I also wanted to make the right decisions on the race course (i.e. pacing and fueling) to make this easier to accomplish. The first 45k I rode at an average power (AP) of 222 watts, normalized power (NP) of 236 watts, with an average HR of 153 bpm, cadence of 95 rpm, and an average speed of 23.7 mph. I was moving along pretty good, but it felt very controlled and sustainable. Between the airport and the Mauna Lani Resort area, there were TONS of guys coming through, riding what I would expect to be WAY too hard, and a couple times it almost looked like packs were starting to form or the rotating pass lines were getting too complex and risky, so I took the opportunity every so often to sit up, ride clean, get in some more calories, and not burn myself digging too deep to pass a line of 10 guys. For the first two hours or so I was getting in about 3 bottle of Infinit per hour plus GUs, salt tablets, and water, so I definitely felt like I was banking some good calories and hydrating myself well. I didn't dramatically slow once I made the turn in Kawaihae, but just kept things comfortable and kept rolling along. The winds got pretty bad in the final 5-10 miles prior to the turnaround in Hawi, but I don't know, they just didn't <i>feel </i>as bad to me this year, maybe due to increased strength/fitness, but possibly also due to experience and better race management decisions. 2nd quarter, 218 AP/231 NP/148 HR/89 RPM/21.7 MPH. I went through the turnaround in Hawi and had to stop at special needs as they did not have my bag ready for me with the hand off, but I took the opportunity to inhale a Powerbar and take a couple deep breaths to marshal my strength for the ride back into town.<br />
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Heading back down the hill from Hawi is always a ripping good time, and I was definitely enjoying myself and didn't feel like a bonk or heat stroke was imminent, like it had been in years past. I keep trying to really force the fluids as best that I could, but it was in this section that my stomach started feeling a little unsettled so I backed off a little with the Infinit, as I had been doing a very god job up until this point. For a couple miles, I just did water, caffeinated GUs, and salt, and this seemed to heal my stomach somewhat and pep me up even more. 3rd quarter (net downhill), 204 AP/220 NP/149 HR/88 RPM/22.3 MPH. Making the turn from Kawaihae back onto the Queen K, now it was time to work! This is where I had faded terribly in past years and where the notorious winds would always beat me into submission! Not this year my friends! While it was still tough and my avg speed was still the lowest that it had been for any other section, it was not nearly as bad as years past (sub 20 mph), but even better than this, when usually this was the section where I was getting passed by an endless stream of my competitors, this year I was doing the passing! And maybe even better than that, although surely a function of my relative race position, was that my attitude was also much more positive. I wasn't muttering expletives and incoherency's under my breath, and I was feeling strong! Final quarter, 214 AP/221 NP/151 HR/89 RPM/21.0 MPH. Over the course of the 5+ hours I took in about 2300 calories and
probably drank about 180 ounces of fluids. <br />
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Final bike time = 5:04:25, a 8:36 min improvement from last year in very comparable conditions, and an IM bike PR. Total bike stats = 214 AP (3.19 watts per kilo)/227 NP (3.39 watts per kilo/150 HR/90 RPM/22.1 MPH. I felt very good on the bike today - I felt in control and was able to push to the level I felt appropriate for my fitness - really this was the first time this happened for me racing all year. Let's get ready to run.<br />
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T2= 3:01, again, a little slow but I've had worse. For some reason I was having a little trouble with my lace locks, maybe it was my brain's last ditch attempt to keep me in the chair a little longer and out of the heat!<br />
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Starting out on the run, my plan was similar to last year - start the run at a pace that almost seems ridiculously easy, keep the HR below 150, and let the body settle down a little bit and adapt to the heat and humidity along Ali'i' Drive. Your cardiovascular system is so warmed up right now and this is also where your running economy can really carry you for a little while if you have built it well, so you can get by for a little bit by running "easy" - if you took off running by HR or at some speeds you hit <a href="http://cbspittsburgh.files.wordpress.com/2011/09/fallfoliage-rd_77217976.jpg">back home</a> in cooler, less humid climates, you could easily cook yourself in Kona. This worked out well, as my stomach was a little upset anyway from pounding the calories and sugar on the bike, so I was just taking in some Perform and water at the early aid stations, but not every one as I apparently was having some issues with gastric emptying. What served to keep my energy levels up on the bike, was now kind of creating problems for me in the early stages of the run. Quite the double edged sword. One thing however that I was surely getting at every aid station was cold water, ice, and wet sponges. Core temperature regulation is essential at this stage of the race, and even if these practices only have minimal effect, at least you can fool your brain into thinking that you are cool for a quarter mile at a time! I ran the opening 5 miles in only about 7:25 pace, but kept my avg HR at 149. My stomach was starting to settle down a little bit by this point and I started in with the gels, perform and coke. I was starting to feel more comfortable now and I ran the next 5 miles or 6:50 pace with an avg HR of 152 as I came back through town, saw Ty out on Ali'i Drive cheering on the <a href="http://www.ballouskies.com/Team.html">Ballou Skies squad</a>, and got ready to tackle the kicker that is Palani Drive and head out onto the never ending stretch of highway on the Queen K.<br />
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Heading up onto the Queen K, this became the roughest patch of the run for me, as the 35 minutes of minimal to non-existent fueling started to catch up with me. This is also where the previous gut discomfort evolved into intestinal discomfort. As I was running along, the building pressure was becoming too much to ignore. After stopping briefly at one porta-pottie and discovering accidentally that it was in use (whoops, but door was not locked and red!), I made the decision to head into the bushes (tall grass) on the side of the road before things got ugly. As fearful as I was that this would continue for the rest of the run if I continued to take in the gels, perform, and coke, I knew I needed these calories to make it through the final half marathon. The quick pit-stop wasn't too time consuming and was probably my fastest "transition" of the day. This bought me some temporary relief as I pushed along and headed down into the Energy Lab for the turnaround. I was only feeling so-so at this point and the fatigue (or hypoglycemia) was really starting to build, but historically whenever I make the turn in the Energy Lab, a switch flips in my head and I always get an immediate boost in energy as I know that I am heading into the home stretch. The last 7 miles out to the far turn was my slowest stretch of the marathon, with the two slowdowns/stops I ran 8:01 pace with a HR of 150. Coming back out, I was slightly energized and the stretch on the Queen K usually goes a little faster, maybe because you know the landmarks better by now and also partly because you are that much more delusional as you dig deeper into the pain cave? I required one more stop in the bushes around the 21 mile mark, but once again I was pretty quick and I was really starting to pick up the pace now as I knew I was pushing towards an IM PR and my third finish in Kona. I ran the final 9 mile stretch back into town and the finish in my fastest segment of all even with the stop, at 6:48 pace with an avg HR of 149. The final mile to half mile I ramped it up as much as I could and got the speed up to about HIM pace, but my worked heart/brain/CNS could only manage 161 bpm at this point! The marathon would end up taking me 3:10:07 for an IM marathon PR, at 7:15 pace and an avg HR of 150bpm. All in all I would say an ok run - I never really felt like I had that extra gear or the turnover like I did at IMHI'10 or IMLP'11, but I guess you really can't argue with a PR.<br />
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Running down Hualalai again to Ali'i' Drive, I began to reflect again on another long year of hard work and hard racing, and how fortunate I was to be healthy enough to compete at this level and also to be part of such a wonderful triathlon team and community of triathletes in Pittsburgh. I thought of how great and meaningful it was that Ty and Ryan were in Kona to watch the 6 members of our Ballou Skies Tri Team crush it, and to see what it is that drives us so much as we strive to better ourselves and the charity through our efforts. Coming across the line in 9:19:39 was a dream come true and a new Ironman PR - what better place to get it than in Kona!</div>
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Many thanks to go out to my wonderful wife of two years, Jocelyn, who keeps me working hard throughout the whole year and shows me such unwavering love, my parents for once again joining us in Kona with their wonderful presence and support, Ty and Ryan and the Ballou Skies Charity and Tri Team, and all others who support what I (we) do on the path to excellence. I will be sure to <b><span style="font-size: small;">Ko Aloha La Ea </span></b><span style="font-size: small;">(Keep your Love, 2011 race motto)</span><b><span style="font-size: small;"> </span></b><span style="font-size: small;">for next season and keep this year's race in my heart always. Thanks for reading and everyone have a great offseason!</span><br />
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Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com2tag:blogger.com,1999:blog-3951282328819124160.post-22501343826700796262011-09-30T00:23:00.000-04:002011-09-30T00:23:25.606-04:00You gotta want it<div class="separator" style="clear: both; text-align: center;">
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In triathlon, you gotta want it. You have got to want to succeed, and that means putting in the work. When the going gets tough, the tough get going. They know they have to <a href="http://thetriathlonbook.blogspot.com/2010/10/getting-work-done-reprint.html">Do the work</a>. And that <a href="http://chuckiev.blogspot.com/2008/02/miles-make-champions.html">Miles Make Champions</a>. Sometimes you just have to shut up, and then <a href="http://www.youtube.com/watch?v=1EY7lYRneHc">HTFU</a>. When in doubt, <a href="http://www.wavsource.com/snds_2011-09-25_4930477722413427/movies/kindergarten_cop/stop_whining_x.wav">Stop Whining</a> and <a href="http://jeremycornman.blogspot.com/">Knuckle Up</a>. I could throw endless cliches at you (and I have!), but at the end of the day, or rather the beginning, that means getting out the door, dragging your ass out of bed when you'd rather just sleep for like 24 more hours. Over my 12 years in the sport I have come to learn (the hard/slow way!) what is required for success and what it takes to keep moving forward, and hopefully, to have success of some measure more often than not. And since I started coaching in the last year, this intangible quality of inner motivation, that fire, <i>wanting it</i>, can easily be seen in some and is noticeably absent in others.<br />
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Wanting it is heading out for a 6 hour ride when the weather forecast calls for a 92' day with high humidity and a code orange air alert. Wanting it is heading out for the umpteenth century ride this month, this year, these past couple years with a case of never ending saddle sores. Wanting it is keeping your ironman training up between your 5th sinus infection of the year, that you just learned has been primarily caused by a deviated septum. Wanting it is heading out on the bike for an 'easy' 72 mile spin when you have a quadricep tendon rupture because that is the only activity that feels good, and because you have the biggest race of your life scheduled in 6 weeks. Wanting it is counting down the days to getting back to your end of season build after a sudden diagnosis of, and then excision, of skin cancer. To many, these examples may just seem to be proof of obsessive or unhealthy training practices. To others though, and to those of us that have lived through these cases of adversity, we know this is what it will take to reach our goals. The seeming "madness" of it all, and those daily decisions to keep pushing on is balanced with a keen knowledge of our bodies and what they can handle.<br />
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Some live their whole lives and never know what is possible and how much they can push themselves. Others come to discover this maybe after a major life shift or scare and the realization can come like a lightning bolt. My dad recently ran in his very first 5K at the age of 63. If you asked him 5 minutes before the start of the race if he was adequately prepared, I think it is safe to say that the answer would have been a resounding no. If he was certain that he would finish, still, quite possibly no. He didn't <i>know</i> that he wanted it, but somewhere over the course of the 3.1 miles he started to push himself more than he ever has before, and <i>learned</i> that he too wanted it.<br />
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<a href="http://www.ballouskies.com/Ryan.html">Ryan Ballou</a> was born with <a href="http://en.wikipedia.org/wiki/Duchenne_muscular_dystrophy">DMD</a> and has not had the opportunity to push himself in the athletic sense that I am writing about here, but has pushed himself more emotionally and in a physical sense than most of us will ever know in our lifetimes. Because Ryan wants it. Every day he faces struggles and extreme adversity, just taking on some of the daily tasks that most take for granted. But Ryan has an infectious optimism and drive of which I could only hope to possess a fraction of. Ryan wants it, he wants to live his life to the fullest and to <a href="http://www.ballouskies.com/research.html">help others</a> with DMD to have the same hope and the same incredible quality of life.<br />
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Wanting it is a state of mind more than anything else, and while some people have that capacity to drive forward and persevere, others sadly have not or cannot tap into this ability. One week from Saturday, myself and five of my <a href="http://www.ballouskies.com/Team.html">Ballou Skies</a> teammates will be competing with 1700+ of the world's best triathletes in Kona, pushing ourselves to levels we never before thought possible. You have to want it. You have to try before you can hope to succeed. We do, and we will. <a href="http://www.facebook.com/pages/Ballou-Skies/158890294192976">Join us.</a><br />
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<br />Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com1Kailua-Kona, HI, USA19.6405556 -155.995555619.5209171 -156.1534841 19.7601941 -155.8376271tag:blogger.com,1999:blog-3951282328819124160.post-81082976388548757332011-08-28T21:08:00.002-04:002011-08-29T21:18:00.745-04:00Dunkirk Tri race report<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9OzqHbS7WznaahRwP8-UVbCIfBsvRuFIm51ZLaBaL8PVMjEFz2zMn4VH6IGixE3I7i-w66QUrJdP6lNdHsGfs_G3P5uXdJLKw1hLLWPslap2MXqLSiTS-uVW1RKQnih5Ta2olAkX-_FyM/s1600/Screen+shot+2011-08-28+at+7.07.48+PM.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 203px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9OzqHbS7WznaahRwP8-UVbCIfBsvRuFIm51ZLaBaL8PVMjEFz2zMn4VH6IGixE3I7i-w66QUrJdP6lNdHsGfs_G3P5uXdJLKw1hLLWPslap2MXqLSiTS-uVW1RKQnih5Ta2olAkX-_FyM/s400/Screen+shot+2011-08-28+at+7.07.48+PM.png" alt="" id="BLOGGER_PHOTO_ID_5646047828199913794" border="0" /></a>Yesterday Jocelyn and I raced in part of the inaugural <a href="http://score-this.com/tridunkirk/tridunkirk.html">TriDunkirk</a> race weekend, opting to break up the ironman training and suffer through the olympic distance option. Jocelyn had decided about a week prior to do the race, but I wasn't sure that I was ready for such a hard effort yet as I have been trying to strike the proper balance between recovery from Placid and the "build" for Kona. There was no rest week or taper going into this and my legs felt flat, but I said what the hell on Thursday and committed to it mentally. So off I went to register, but alas, the online registration had closed so my only option (but cool that it even is one so close to the race!) was to register the night before at packet pickup. So our original plan of staying the night in Erie was scrapped and off we went to Dunkirk, NY for registration and a night of camping at <a href="http://www.nysparks.com/parks/129/details.aspx">Lake Erie State Park</a>!
<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit6pNfFzzhFpvqHMe9c7RWgXXC_DB0VRJ59BxcCE_sqf2viGB_ZbAVKANgdSA0t0IgFZjzONeJ1V_pc38boiIPIPaaS28rkQQpOig60nWEwb628ysX0iEmlpNDabuZ_V6P16U3CrAoZOH6/s1600/382490612.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 181px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit6pNfFzzhFpvqHMe9c7RWgXXC_DB0VRJ59BxcCE_sqf2viGB_ZbAVKANgdSA0t0IgFZjzONeJ1V_pc38boiIPIPaaS28rkQQpOig60nWEwb628ysX0iEmlpNDabuZ_V6P16U3CrAoZOH6/s320/382490612.jpg" alt="" id="BLOGGER_PHOTO_ID_5646051574147649298" border="0" /></a>After a quick snooze in the tent, we were up and off to a 24 hr Tim Horton's for a quick breakfast and then to transition to setup. After the Columbia Tri this year, I learned my lesson that I need to warmup for not only sprint distance tris, but also for olympics. I guess I have gotten to used to the long stuff. We probably did not leave enough time for this after setting up and before transition closed so my shoes were out, but not to worry as there was a nice grassy softball field nearby and I went and did a nice barefoot jog with some striders in the dewey morning grass. Jocelyn and I got suited up in our <a href="http://blueseventy.com/">BlueSeventy</a> Helix suits as the water in <a href="http://en.wikipedia.org/wiki/Lake_erie">Lake Erie</a> was a surprising 72', and I started with some warmup calisthenics on the beach. There were a number of different formats being held all on the same day, with two sprint waves going off at 7, but I was in the fourth overall wave to go off at 7:34, 4 minutes behind the F1 format race (1.5k/40/10/repeat > .75/40/10) which seemed to be the bigger draw for the day.
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<br />At 7:34 I was off from an in-water (knee deep) in a relatively small wave compared to which I am accustomed. I set off right for the first turn buoy and set a hard tempo out to the turn, prob 200-250m. The warmup run and vigorous arm exercises seemed to help and before I knew it I was into the lead and feeling good. I made the first turn and still did not have any contact with a single person, something very foreign to me at least as of late! I kept the kick up and tried to keep my arms churning as I all too often fall into my lackadaisical, pool-swimmer's efficient glide, and kept reminding myself that this was meant to be a <span style="font-style: italic;">fast</span>, painful race! I could not see the second buoy once I made the turn as I was now swimming towards the rising sun and sighting through my older, foggy goggles, but I lucked out and picked the correct angle and the next buoy soon came into view. I made note of a reference point on the shore behind the buoy as this was to be a two lap swim and I wanted to make sure that I stayed on course for the second lap. Out and onto the beach for a brief run, and back in for another go round. I continued to feel smooth and strong during the second lap, sighting very well, and exited the water in a fast (for me) 18:33, probably too fast honestly and I would estimate about a minute or so short.
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<br />I was up the beach and into transition pretty quick, but still had a little difficulty getting my wetsuit off over my calves. The bodyglide I tried helped a little I think, but I may still need to trim/shorten the leg openings. I once again had a hard time getting my Giro Advantage 2 aero helmet on again (maybe I have Dumbo ears??) and am thinking I should try a different brand. Has anybody else had problems with this and found a good aero helmet that is big-ear friendly? Otherwise T1 went pretty well (small zones help!) and I was out in 1:12.
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<br />I started out on the bike course and started killing the pedals, trying to redeem myself from my last olympic distance bike effort, and keep the pressure on, and HR and watts way up. As I headed out I was fairly pleased with how I was feeling so far, with HR where I wanted it and watts pretty respectable. The course was and out and back with small loop in the middle for the turnaround, and while I was expecting an eagleman-like bike course, it had surprisingly more undulations than I anticipated being right next to the lake! Still, I would have to consider it a flat to rolling bike course, and has the potential to be quite fast. There was a little bit of a cross-wind, but nothing too bad for being a lakefront strip. Some of those little risers stung the legs though, that's for sure! In the second half of the bike, my HR and power dropped a little, but not too bad considering the way back was the "downhill" trend and my lack of training tailored to holding this kind of effort for extended periods of time. Bike split of 1:02:25, avg speed of 24.0 mph. While it was a considerably different course than my last olympic bike effort, I am much more satisfied with this ride.
<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPypfxgrUHY9fft0maFc1biiRo45a5krVBQFqvqNCS5jMJNCzSWtUzCR_4E4wM1A99SopNJI5BbEEjU_U8jzgSxYhX4LQQ8CPY7JX5GKAlRYXNHRgICNLbf-a7c81RKR_LcKWQYYUowaXh/s1600/Screen+shot+2011-08-28+at+8.16.02+PM.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 178px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPypfxgrUHY9fft0maFc1biiRo45a5krVBQFqvqNCS5jMJNCzSWtUzCR_4E4wM1A99SopNJI5BbEEjU_U8jzgSxYhX4LQQ8CPY7JX5GKAlRYXNHRgICNLbf-a7c81RKR_LcKWQYYUowaXh/s400/Screen+shot+2011-08-28+at+8.16.02+PM.png" alt="" id="BLOGGER_PHOTO_ID_5646065952324754322" border="0" /></a>T2 = 0:58 seconds. I was off onto the run along the beautiful lakefront. I was getting a little recon from an F1 competitor that I had caught towards the end of the bike, who exited transition with me and was filling me in on the guy in second who was trying to chase me down. This helped as I initially had no idea that this guy in the olympic race was slowly reeling me in on the merit of faster transitions and a slightly faster bike, and was only confused because there was the sprint/olympic/F1/duathlon all going on at the same time. I set off, picking up the cadence, weaving in and out along the beach, marina, pier, and numerous parks that the run course navigated. The run was a 2 lap affair, like the swim had been. I started getting chances now to see my competition at the few out and backs, and to begin taking time splits. I was putting a little time on my primary chaser, but the race was long from over. My form started falling off a little in the second 5k and I sensed the overall fatigue from the week and the intense racing of the day - <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqYQJAGW8Z71swzpkPVwExLmg8qe75agB15j5KtcIa7lxFfR_qOR8-0OIS2XprGJU8k5_6krEmQG7a2olggXgJ88bPiCuvJEvhLRI72tgOmzrhDFREwCJpKmPGwIdyffsMneLp6ixFfwks/s1600/Screen+shot+2011-08-28+at+8.38.23+PM.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 178px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqYQJAGW8Z71swzpkPVwExLmg8qe75agB15j5KtcIa7lxFfR_qOR8-0OIS2XprGJU8k5_6krEmQG7a2olggXgJ88bPiCuvJEvhLRI72tgOmzrhDFREwCJpKmPGwIdyffsMneLp6ixFfwks/s400/Screen+shot+2011-08-28+at+8.38.23+PM.png" alt="" id="BLOGGER_PHOTO_ID_5646071092815328514" border="0" /></a>Pretty uncharacteristic cardiac drift for me, but then again this is an olympic and not an ironman (!), and I managed to keep it together and crossed the finish line in first overall for the olympic race, getting a great <a href="http://www.ballouskies.com/">BallouSkies</a> shout out from <a href="http://ironmomma.com/2011/08/28/the-luckiest/">Mary Eggers</a>, the <a href="http://score-this.com/">Score-This!</a> (event promoter/director) announcer! Run time was 39:01 for a 6.45 mi run per my garmin, for a 6:05 pace avg. Take a little (swim), give a little (run), it all works out in the end! <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGFT7-aA-V8pOHg8waP9flgJLmDvg5ZiOo16e-u8n31N-qXHhpjtZyvbKZsejWKugG9vUMyA9ARlhxJfNw-6lFS3lj61z-P9FLijasD3QkEABQulpzDg5z9qMtdLUZjwH-lGMO8cFYtx4_/s1600/Screen+shot+2011-08-29+at+8.45.18+PM.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 221px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGFT7-aA-V8pOHg8waP9flgJLmDvg5ZiOo16e-u8n31N-qXHhpjtZyvbKZsejWKugG9vUMyA9ARlhxJfNw-6lFS3lj61z-P9FLijasD3QkEABQulpzDg5z9qMtdLUZjwH-lGMO8cFYtx4_/s320/Screen+shot+2011-08-29+at+8.45.18+PM.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5646451740163937058" /></a>Total finish time of 2:02:09. I was hoping to go under 2 hours for this event, but given where my total training picture/focus is at, I'll take it and I feel pretty much normal again today. Jocelyn took home the win in the women's race in 2:17:56 and was 6th overall - tremendous day for Team Cornman and Team BallouSkies!
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<br />After the race and a random, broken recovery run that caused us to miss the awards ceremony (d'oh!), Jocelyn and I went about getting to know some of our fellow racers, the Score-This team, and finally met <a href="http://ironmomma.com/">Mary</a>, who writes for <a href="http://ironmomma.com/">Xtri</a> in addition to her own amazing blog. Mary has also profiled some of our <a href="http://www.ballouskies.com/Team.html">BallouSkies</a> teammates and I am told is planning a piece on the whole charity coming up very soon! All in all, Jocelyn and I had a great time in Dunkirk and this was a great first year event. This event is bound to flourish with this venue and with such friendly local residents and racers from that region. Jocelyn and I met so many great people and had such enjoyable conversations, I didn't think we were ever going to get back home! Long story short - great fitness stimulus, great race, great people - great day!
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<br />Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com2tag:blogger.com,1999:blog-3951282328819124160.post-20158998783017105922011-08-08T17:33:00.001-04:002011-08-08T17:39:13.351-04:00IMLP 2011 Race Report<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWwWKysaNykWN2LHnjVp2-bD3GeIosWilf8VyeyDXliIfQqDoeW88YnYdXKX8cA1t2SCrqm0bFHUwGszdBNP7m0Pg73NNJzAvNaUNXEt6PwoZdhrFEznJMM9E1Mvu_DFfuSZ_xyVvKJuwb/s1600/268866_235215466508453_100000600051851_874605_4410836_n.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 290px; height: 148px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWwWKysaNykWN2LHnjVp2-bD3GeIosWilf8VyeyDXliIfQqDoeW88YnYdXKX8cA1t2SCrqm0bFHUwGszdBNP7m0Pg73NNJzAvNaUNXEt6PwoZdhrFEznJMM9E1Mvu_DFfuSZ_xyVvKJuwb/s320/268866_235215466508453_100000600051851_874605_4410836_n.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5638518624140450194" /></a>
<br />About two weeks ago, on 7/24/2011, I competed in my third consecutive <a href="http://ironmanlakeplacid.com/">Ironman Lake Placid</a> in beautiful upstate NY. In 2009 I had a great race and went sub-10 for the first time, and then <a href="http://jeremycornman.blogspot.com/2010/07/ironman-lake-placid.html">last year</a> was a weird one, using the race as a workout and pulling out intentionally after the two-mile mark of the run, for my first, and only, yet bittersweet DNF. I had a good race this year with a very positive outcome, ending up on the podium and qualifying for <a href="http://en.wikipedia.org/wiki/Ironman_World_Championship">Kona</a> again, so another 140.6 miles covered and valuable lessons and experience earned. <div>
<br /></div><div>The leadup to the race was pretty typical and very similar to the past two years, departing Wednesday evening from Pittsburgh, driving part of the way that night, staying over in central NY state, and then finishing the drive Thursday and getting into Lake Placid that afternoon. Jocelyn and I rode up again with my parents and stayed at <a href="http://www.golden-arrow.com/">Golden Arrow</a> again as we did in 2009. Some of last years friends and Pittsburgh racers were not present in town this year, however as usual there was a strong Steeltown contingent including IMLP stalwarts <a href="http://ironmanplus5.tumblr.com/">Mark</a>, <a href="http://www.facebook.com/profile.php?id=1113417428">Billy</a> (Boomer), and <a href="http://www.facebook.com/profile.php?id=1362030832">Bill</a>, and some new competitors in <a href="http://www.fuelyourpassiononline.blogspot.com/">Kim</a>, <a href="http://www.facebook.com/profile.php?id=100000600051851">Steve</a>, <a href="http://www.facebook.com/profile.php?id=507224022">Eric</a>, and <a href="http://www.facebook.com/profile.php?id=3801393">Chris</a>. Throw in some good friends up to volunteer, train, spectate, and support, and it had all the makings of another great time in Lake Placid. Thursday, Friday, and Saturday included the standard short workouts, packet pickup, bike/gear check, and great meals, and before we knew it race day was upon us once again. A photo from Saturday night's pre-race gathering and better than your average "<a href="http://www.active.com/nutrition/Articles/The_evolving_art_of_carbo-loading.htm">pasta-dinner.</a>"</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVThfE9_LnvlEH45xIpHrqlvUbmOSn-dHmCCPmNqHyFGLv27IL-t44wRwyeW7suPk_Alyk-3wiRtyFjIEnpReY4KU06lWuuJZp6RNv8Glyw4r6XcoLMTCu8ZiJsM_dnPQwCglz6BmW_UmX/s1600/IMG_5045.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVThfE9_LnvlEH45xIpHrqlvUbmOSn-dHmCCPmNqHyFGLv27IL-t44wRwyeW7suPk_Alyk-3wiRtyFjIEnpReY4KU06lWuuJZp6RNv8Glyw4r6XcoLMTCu8ZiJsM_dnPQwCglz6BmW_UmX/s320/IMG_5045.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5638528885416162018" /></a>
<br /><div>Race morning started at 4:45 and Jocelyn and I started choking/slugging down our breakfast and getting suited up for the big day. We walked down to the oval and got body-marked, tires pumped and the remaining prep done, special needs bags dropped off, and then back to the hotel by 6am to hit the bathroom one last time before heading down to the race start.</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQBelgr5_YnK_WFJoY6v8VVQgsHx3wjbsOLkoLu-uB8rIJpIAct_sNM4pMsAE4XWJkI9fuqHWEPJ9wR2jtHfWRZy2uGjMWg09ZWFn0XfMZ9VmwHVt-SJtGdsj8MHXbEQTx8Byokz6bvtbN/s1600/IMG_3090.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQBelgr5_YnK_WFJoY6v8VVQgsHx3wjbsOLkoLu-uB8rIJpIAct_sNM4pMsAE4XWJkI9fuqHWEPJ9wR2jtHfWRZy2uGjMWg09ZWFn0XfMZ9VmwHVt-SJtGdsj8MHXbEQTx8Byokz6bvtbN/s320/IMG_3090.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5638531307042382210" /></a>Jocelyn and I took the walk down with fellow <a href="http://ballouskies.com/">BallouSkies</a> teammates Kim and Steve, and got down to the Mirror Lake beach and continued our race visualization amid the building excitement. At about 6:40 we headed down onto the beach proper and got ready to enter the water at about the time that that pros were sent off at 6:50. Kim, myself, Steve, and Jocelyn all zipped up in the <a href="http://www.blueseventy.com/">BlueSeventy</a> skins and ready to go!<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikPajMciK9TQBrZGDyt5A4HlmPUCy1M3tREvTfbE12sMn5ciFPNU2i2TOPdUhzJ1xxNXm3813JEtI4LHMTo44zsu6w4kedTfUhOIF5SksJfcD3nPqKCEpif7fZnkoJao7tOJ-Hi-GnJTZE/s1600/279535_2261117324347_1140864535_32694990_4589167_o.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikPajMciK9TQBrZGDyt5A4HlmPUCy1M3tREvTfbE12sMn5ciFPNU2i2TOPdUhzJ1xxNXm3813JEtI4LHMTo44zsu6w4kedTfUhOIF5SksJfcD3nPqKCEpif7fZnkoJao7tOJ-Hi-GnJTZE/s320/279535_2261117324347_1140864535_32694990_4589167_o.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5638532647953897874" /></a></div><div>The big talk/buzz/controversy of the morning and even the day proceeding, was the possibility and then the eventual proclamation that the water temp was 77', over the 76.1 deg cutoff where wetsuits would be permitted to be used in Mirror Lake and still be eligible for awards and Kona slots. This had a lot of people upset and nervous about the swim, but for myself, having a swimming background, I was not bothered by this and figured it would be more comfortable (cooler) and benefit me more this way. Just for a little historical perspective, this was the first time in IMLP's 13 years that wetsuits could not be used without consequence. </div><div>
<br /></div><div>At 7am, about 2800 starters were underway, of which we learned later included about 1,100 first time Ironpeople, and about 1,800 of the 2,800 starters (65%) that chose to use wetsuits. These sub-distictions of athletes would prove to be pivotal for many on the day in how the race got underway in the swim, the resulting distribution and groupings of athletes, and how AG awards and Kona slots would be distributed.</div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkztpWhpsj2NO-EB8XCS4XkZ7Ysne2stc04H8wOUnPLI976Tizi_MhvaNZWn_1ZIo68GxptDg2sxQvZfDkoO1JWCU3Il6twnIXbQm0D3vxh_Z95Fft3zrJmQE9E-bC2Vv7ut72ptP0cT2K/s1600/226159_2261121404449_1140864535_32695002_100474_n.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 180px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkztpWhpsj2NO-EB8XCS4XkZ7Ysne2stc04H8wOUnPLI976Tizi_MhvaNZWn_1ZIo68GxptDg2sxQvZfDkoO1JWCU3Il6twnIXbQm0D3vxh_Z95Fft3zrJmQE9E-bC2Vv7ut72ptP0cT2K/s320/226159_2261121404449_1140864535_32695002_100474_n.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5638548358608649218" /></a></div><div>The start was as insane as usual, however after about 50 yards of fighting and scrapping with people, I angled over sharply to the left and got on the inside track of the buoys and the famous Lake Placid "(underwater)line". Billy and I must have been on the same page and had the same strategy as I did as I saw him and swam on his left hip for about 600 meters towards the first turn buoy. Most of the first lap was pretty uneventful with the exception of battling a Boston Tri Club guy for position for a considerable ways, but I was very comfortable in the water, cruising to about a 29 min first lap split. Up and out over the beach, and back into the water for lap 2. This second 2k or so in the water unfolded very similarly to the first, battling a couple more guys for prime position, trying to find the occasional feet or hip to draft off of, and even ending up right beside Billy again for a couple hundred meters on the homestretch back into the beach. I came out of the water in :59:32, just about even splitting the two swim legs when you take the beach run up and dolphin diving around the dock into account, which broke down to 1:34 pace per 100 meters and putting me in 13th position in my AG. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvKyMQGMJxfMSoPgzDMTdshyphenhyphen_MgUWKax1nzbMTXrLKeAglTr0sFgEznTrdgsv4GynrLtU2UtoC0XvnZuYMtrpJQYTtKJYBQEVjbW70Yauv1pIyeewecvFP3b9bzbK18E8l_3BDckaSPQfI/s1600/Screen+shot+2011-08-08+at+3.28.10+PM.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 254px; height: 331px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvKyMQGMJxfMSoPgzDMTdshyphenhyphen_MgUWKax1nzbMTXrLKeAglTr0sFgEznTrdgsv4GynrLtU2UtoC0XvnZuYMtrpJQYTtKJYBQEVjbW70Yauv1pIyeewecvFP3b9bzbK18E8l_3BDckaSPQfI/s400/Screen+shot+2011-08-08+at+3.28.10+PM.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5638569389532684514" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTR9NKqlkgUyWTxU0CvTJ7J6O_MXq-XA-LBASOeWR2emMVcXYj22at0pzGNz4ZqjpkW2PXlNvEN5QHa6qaRe56BUx_eLIVYXoDwcIrxqSIkUloMHKVIq-iT2DQE0PJ85rI-1rwIohjj4Xp/s1600/IMG_3106.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTR9NKqlkgUyWTxU0CvTJ7J6O_MXq-XA-LBASOeWR2emMVcXYj22at0pzGNz4ZqjpkW2PXlNvEN5QHa6qaRe56BUx_eLIVYXoDwcIrxqSIkUloMHKVIq-iT2DQE0PJ85rI-1rwIohjj4Xp/s320/IMG_3106.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5638555865948715346" /></a> After the long run up to and through transition, I was ready to go and heading out onto the bike after a 4:07 T1. I didn't lose any placement in T1 according to Slowtwitch's <a href="http://www.slowtwitch.com/enhancedresults/">enhanced results</a> (pretty cool, check it out), which was a victory in and of itself as I am known for taking my sweet-ass time in transition!</div><div>
<br /></div><div>Starting out on the bike, my goal was to keep the intensity down on the bike until I started the climbing out of Jay towards Wilmington on the first lap, and be sure to get in plenty of calories via my standard fueling plan with <a href="http://www.infinitnutrition.us/">Infinit</a> and <a href="https://guenergy.com/">Gu</a> gels, and also drink a little more than is typical for me. I felt like I did a pretty good job doing this, and felt pretty strong and relaxed the first lap. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK1Yt_f32aqyoBBKe9samANyNMzJeilikKdtWHRsTm2dIw2P92wR25A1ZJHQDfKw6GA67jebQ1TAVWHQ_SkSf7dE6IOfbEBWWVSSGk0e0HBTD6DM7WEvNHc5KbVNVF9WqM1Wlpn53eojBP/s1600/Screen+shot+2011-08-08+at+3.32.21+PM.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 248px; height: 378px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK1Yt_f32aqyoBBKe9samANyNMzJeilikKdtWHRsTm2dIw2P92wR25A1ZJHQDfKw6GA67jebQ1TAVWHQ_SkSf7dE6IOfbEBWWVSSGk0e0HBTD6DM7WEvNHc5KbVNVF9WqM1Wlpn53eojBP/s400/Screen+shot+2011-08-08+at+3.32.21+PM.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5638570440086983266" /></a>I remember passing most, if not all of the 8 guys in my AG that I started the run before, on the first lap of the bike, and knew that I was moving up into prime striking territory for the Kona slot I was gunning for. The only hope was that I would be able to hold this position/pace during the second lap of the bike! Coming back into town, finishing the first loop:<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7xaIhINJilclfI0HUOtH-EvPdpcoFJohqUq5_5O7ql9YJg19zUrMwMKNvRF5vZ9_O4px3ubAanxiqwGOiVKKQnYEVXnU2JFMuu5PnnWhAPr__bULyU4aSfTLncreI9MeKd0KmDgbLX9iL/s1600/IMG_3136.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7xaIhINJilclfI0HUOtH-EvPdpcoFJohqUq5_5O7ql9YJg19zUrMwMKNvRF5vZ9_O4px3ubAanxiqwGOiVKKQnYEVXnU2JFMuu5PnnWhAPr__bULyU4aSfTLncreI9MeKd0KmDgbLX9iL/s320/IMG_3136.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5638561124210775010" /></a>For the first lap, my watts and average HR were right about where I wanted them, and the perceived exertion seemed just right, so I had reason to believe that I would be able to even split my bike leg just as I had in the swim. My aerobic endurance and fitness are at all time highs, so despite some disappointing bike legs this year, I knew that with my strong AE foundation and added focus on strength and intensity this year, I should be in good shape for a Placid bike PR, if not an even split. Alas, it apparently wasn't meant to be on this day, because after I made the descent down into Keene for the second time and I started the long straightaway next to the Ausable River between Keene and Jay, I knew something was off as my HR and watts were both dropping and my mood was starting to go south. I didn't understand how this could be happening as I thought that I had paced appropriately in the first lap and my nutrition was right on, but after seeing these tell-tale signs I knew I had to start taking in more calories and fluids.
<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnccasPwCcY8to54lcQWt60-5xpCgOzkJZG9OstI6fF7QF4WlK-FnPZA5ySJWJFddDzYV4YNZa-jMA1sxfDkMpKZH6lpO1Khwl3j0wwDJoTrd-oYnp0iVJZ7lD0IYcfcmuIsQxP9xZhiXD/s1600/Screen+shot+2011-08-08+at+5.07.26+PM.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 171px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnccasPwCcY8to54lcQWt60-5xpCgOzkJZG9OstI6fF7QF4WlK-FnPZA5ySJWJFddDzYV4YNZa-jMA1sxfDkMpKZH6lpO1Khwl3j0wwDJoTrd-oYnp0iVJZ7lD0IYcfcmuIsQxP9xZhiXD/s400/Screen+shot+2011-08-08+at+5.07.26+PM.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5638594930728641826" /></a>The day was also starting to heat up as well and it was getting a little windier to boot, so my increasing difficulty would only be exacerbated by the developing conditions. For everyone that was claiming that we had ideal weather for this years race, I would have gladly traded these in for last year's overcast and cooler conditions! Regardless of my building discomfort, I tried to turn my outlook around and try to get in as much calories as I could stomach and do all that I could for the remainder of the bike leg. I was pushing hard but knew my even split was gone as I was watching my watts and speed steadily drop, and I was just in damage control now and didn't want to relinquish any more positions to guys in my AG. Struggling coming up the rolling hills between Jay and Wilmington, starting to cook!:
<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbQriPzNZUppiCLbSekzOjclmYvxK3HlItCY4MwydD4Zw4kcbsokrsZ0gxTcMeLExwK2h49xqIe5oW110SC5EzjWk5AyIof9M_9BTVybpP9iNeyxSI9u1Fqppxh2lahCgGCq_OJy4WCuGY/s1600/Bike+8.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"></a></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbQriPzNZUppiCLbSekzOjclmYvxK3HlItCY4MwydD4Zw4kcbsokrsZ0gxTcMeLExwK2h49xqIe5oW110SC5EzjWk5AyIof9M_9BTVybpP9iNeyxSI9u1Fqppxh2lahCgGCq_OJy4WCuGY/s1600/Bike+8.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="text-align: left;display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; cursor: pointer; width: 320px; height: 240px; " src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbQriPzNZUppiCLbSekzOjclmYvxK3HlItCY4MwydD4Zw4kcbsokrsZ0gxTcMeLExwK2h49xqIe5oW110SC5EzjWk5AyIof9M_9BTVybpP9iNeyxSI9u1Fqppxh2lahCgGCq_OJy4WCuGY/s320/Bike+8.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5638563237440918946" /></a></div><div>Luckily, of the handful of guys that came by me in the last 20-30 miles, they were all in different age groups. I used them as best that I could to pace off of and keep me honest, trying not to let anyone get too far up the road or more than 50-100m in front of me. This worked pretty well, and before I knew it I was back into town to start the run. Another disappointing bike leg for me this year, but I was in good position coming off the bike so it was time to knuckle up and run hard! Bike split of 5:24:04 with an average speed of 20.74 mph and 5th in my AG coming off the bike.</div><div>
<br /></div><div>After a relatively smooth T2 in 2:10, I was off onto the run and immediately tried to establish a quick, effortless cadence, but not go too nutso running on the net downhill trend out of town and trash my legs early. I have a lot of confidence in my run and feel much better about my ability to pace an Ironman run leg than the bike, and I started clipping off about 6:45-7:00 min miles. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvLAglDvKsk-obQj0wRe0EMjaUo9CKRM8nIlU1clFkZYjOvjWQ9dzVfgwbIJErTyIB1huqmwxh4Bn_A0DFIlrut3PB9mUue24qqeEQC03viTw8LlO7yJ-4jQ86NdqkAiseDyJJyP1-ETyE/s1600/Screen+shot+2011-08-08+at+3.49.46+PM.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 250px; height: 328px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvLAglDvKsk-obQj0wRe0EMjaUo9CKRM8nIlU1clFkZYjOvjWQ9dzVfgwbIJErTyIB1huqmwxh4Bn_A0DFIlrut3PB9mUue24qqeEQC03viTw8LlO7yJ-4jQ86NdqkAiseDyJJyP1-ETyE/s400/Screen+shot+2011-08-08+at+3.49.46+PM.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5638574929879385170" /></a>After a quick bathroom stop at about mile 1 of the run, I was back at it and looking up the road to start reeling people in. I felt very strong and in control for the first 6 miles or so of the run, and thought if this segment was any indication of how I would feel, I knew I'd be in for one of my fastest runs. Gone were the heat and humidity of places like Kona and Louisville, and although it had been unseasonably warm in LP that whole week and even this day, I thought no problem. I should know better than that though, because while LP does not necessarily have the difficult climatic conditions, it certainly has the difficult terrain and elevation profile. Much has been made about the difficulty of the Lake Placid course and while I am safe at home in the middle of a training block/riding in Deep Creek, I poo-poo IMLP's inclines and reputation; once you have 120-125 miles of <i>racing</i> in your legs, it is a different story! Somewhere between miles 6-9 I started getting a little tired and feeling a little low again, and immediately I thought I need to start working the nutrition again. I started to take in more Gu's, salt, and Coke, and probably not a moment too soon as the hills were quickly approaching as I was nearing the end of the River Rd out and back and also an AG competitor of mine, Lucas, came up on me quickly from behind. He made the pass initially and while I first thought that I couldn't go with him or that maybe I would just try to keep him in sight, after about a half mile where he didn't get more than 20yds on me, I remembered some of the past tempo runs I had done and that 7:10 pace wasn't so bad afterall and closed the gap to him. We started running side by side at about the 9 mile mark, and wouldn't separate again for almost the entire rest of the race. Maybe about a mile later we came up on another quick guy from the 25-29 AG, Greg, and he joined our little party and we began working together. Up and over the two kickers back into town, out and back on Mirror Lake Drive to the halfway point, and it was now a race and we were picking up the pace! So far, the three of us hadn't ever been more than about 5 feet from one another, and weren't willing to concede much more than a step or two. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9mH4eYRpnkmwYB7K4tSw_qKsjsisXEUK8rtlMhm49vwHb4VQ1uZuq_He9gyNY2fGHwu9u0829t26SYK82fonTzQgkVoA3VhNFbN_vwFtj-gju0T6TDJgUEFvJOHCgXEuYNq3Y-TMIyZVu/s1600/IMG_3172.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9mH4eYRpnkmwYB7K4tSw_qKsjsisXEUK8rtlMhm49vwHb4VQ1uZuq_He9gyNY2fGHwu9u0829t26SYK82fonTzQgkVoA3VhNFbN_vwFtj-gju0T6TDJgUEFvJOHCgXEuYNq3Y-TMIyZVu/s320/IMG_3172.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5638580522773537762" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB-Tce470lfhhpOWWUmaWkRP7xMgiYOTUv74-pqzE-uI3WG2tHeePV84DFNVzWRFUiXLliOm3deDdeecV4WjnkR-pP_grejDCS7deGG3hx7KCFgHxx9DFN7IwkKqY2NZCEOKuyKxu77ROe/s1600/IMG_3178.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB-Tce470lfhhpOWWUmaWkRP7xMgiYOTUv74-pqzE-uI3WG2tHeePV84DFNVzWRFUiXLliOm3deDdeecV4WjnkR-pP_grejDCS7deGG3hx7KCFgHxx9DFN7IwkKqY2NZCEOKuyKxu77ROe/s320/IMG_3178.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5638580528809252482" /></a>
<br />I came through the halfway point in about 1:34, and I thought, with these guys pushing me on, an IM marathon PR was definitely possible and it wasn't likely anyone else was going to catch us - except maybe Eric, whom I would see at the turnarounds and could tell he was having an excellent run.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF2lOMWGAqUbuC1VOoqHBQc4tV7_fYCsklpqbI46xW3lwRC9z9BL16-LdKs7RiAuaMutX-7OQfwnxQkVmPovJBZk7qn6jnb2fuMKneGA4-iiZ6ud78z3CmKwaj6DR_u3g92lQWuRBsI3ui/s1600/Screen+shot+2011-08-08+at+4.06.28+PM.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 168px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF2lOMWGAqUbuC1VOoqHBQc4tV7_fYCsklpqbI46xW3lwRC9z9BL16-LdKs7RiAuaMutX-7OQfwnxQkVmPovJBZk7qn6jnb2fuMKneGA4-iiZ6ud78z3CmKwaj6DR_u3g92lQWuRBsI3ui/s400/Screen+shot+2011-08-08+at+4.06.28+PM.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5638579534277904114" /></a></div><div>Down the hills and back down onto River Rd for the meat of the 2nd lap, it started heating up even more and then it was on to the heat management game, dumping ice cold water over my head, ice down the jersey and shorts, and taking cold sponges whenever they were available. Of course these stops or handoffs were only undertaken after first checking on my running companions, and more importantly Lucas, to make sure that they weren't going to make a Macca-type move through an aid station. The pace was getting a little more difficult and I felt the beginnings of some cramps, but we keep it rolling anyway and continued to pick more people off. I wasn't even aware so much of anyone else's age or AG position that we may have come upon in those last 16-17 miles of the race, but I was just intent on continuing to work with these guys and blow by everyone that we could. It's funny looking back, at times in the early stages of the running "partnership" we were talking ever so slightly and even sharing salt tablets and handing off cups of water and ice to each other. Also that Greg and I, and then Lucas and Greg, spoke more with one another, than Lucas and myself. Hahaha, keep it outside of the AG. But as each successive mile clicked off and we were suffering that much more, by about the 21-22 mile mark, almost all communication had ceased. It it was getting serious now. We took the first hill, just past River Rd and now back onto Rt 73 together, sizing one another up. Then on the second kicker right before the junction with Rt 86, I went to make my move and lose these guys. Not that there was much in my legs at this point and I couldn't dig really deep at all, I felt like I got a little separation on them and held it coming up the hill towards the exit from transition and run start, and that I had them. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMBllfa0wrT6fUbCh5RV8vUHAz-hr9g-8jBTCTwh7RgDqP1hts3GcDsZet3iZaZttrdGVc_ibJ32qOmAned5mtCVo1bZcXnb2Ekfc_4lNMNfBmk_E6cBEbpCZrV0ebaX026HpDl_iWPBmT/s1600/IMG_5059.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMBllfa0wrT6fUbCh5RV8vUHAz-hr9g-8jBTCTwh7RgDqP1hts3GcDsZet3iZaZttrdGVc_ibJ32qOmAned5mtCVo1bZcXnb2Ekfc_4lNMNfBmk_E6cBEbpCZrV0ebaX026HpDl_iWPBmT/s320/IMG_5059.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5638584367666495634" /></a> Up and onto the out and back on Mirror Lake Drive, I was feeling really trashed from the surge up the hill and was getting light headed and woozy, and even felt a little wobbling laterally and thought, "Oh crap, don't fall over now, you have less than two miles to go!" At the turnaround on Mirror Lake Dr I saw Greg closest behind me and then Lucas a little further back. In my late stage of the race mental haze, I don't know why I didn't size Greg up a little more accurately and was only concerned about Lucas, but I guess it is just that AG thing again and figured my position was secure. Because about a half mile later Greg came by me like I was standing still and I didn't have the energy to make a counter move at all. I just tried my best to keep the pressure on and stay upright as I made my way back to transition, onto and around the oval, and over the finish line. Coming down the finishing chute (!), I felt like complete garbage, but that magic that is the finish line can always overcome the worst possible feeling and I was coming across the line knowing that I couldn't have given any more and I had a race to be very proud of. My marathon split ended up as a 3:12:36, or 7:21/mile. </div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsbcFihPrC9FTRLrxUdWxYOZZpq8xePPqyHZzUEJ1RutjFuE3KdytaLRkkNwcxtWQFVhDzhs-B6RlCLZpY_Vv2TU1MNh-1Hm-SO1au7ZD9rr_Pl9qcc4xdhwLJHFERZnVaQGr54e9DDwRd/s1600/IMG_5061.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsbcFihPrC9FTRLrxUdWxYOZZpq8xePPqyHZzUEJ1RutjFuE3KdytaLRkkNwcxtWQFVhDzhs-B6RlCLZpY_Vv2TU1MNh-1Hm-SO1au7ZD9rr_Pl9qcc4xdhwLJHFERZnVaQGr54e9DDwRd/s320/IMG_5061.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5638587478027859106" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYQD0nZgxCdmF4egniOG4D_dDFXydT-lbA8PmnwMumsbTdvg-SWIoLmbtU467ieFjspaIQ0Q5yVfOaAkMvUPVEOyOTFR1WGLTyhQYeFKZSev0DvrUtVELffL_GK4FKgGFMDhfVg5v5cj0J/s1600/IMG_3260.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYQD0nZgxCdmF4egniOG4D_dDFXydT-lbA8PmnwMumsbTdvg-SWIoLmbtU467ieFjspaIQ0Q5yVfOaAkMvUPVEOyOTFR1WGLTyhQYeFKZSev0DvrUtVELffL_GK4FKgGFMDhfVg5v5cj0J/s320/IMG_3260.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5638588746237707698" /></a>
<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPpMyGamBv8oyvQ80_XsiD_86ZyhMbV7iaPHEMRamFwpXNlANXaIF3QJNOWHXEwl_0S_NRBK_3AY0W5QbJdOg0d8c4ND2Z7SRbtC97JTFdSv_3YVnInLyyK-GNP7_OE9ZCe1SCAP3wqDr9/s1600/Screen+shot+2011-08-08+at+4.33.58+PM.png" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 251px; height: 379px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPpMyGamBv8oyvQ80_XsiD_86ZyhMbV7iaPHEMRamFwpXNlANXaIF3QJNOWHXEwl_0S_NRBK_3AY0W5QbJdOg0d8c4ND2Z7SRbtC97JTFdSv_3YVnInLyyK-GNP7_OE9ZCe1SCAP3wqDr9/s400/Screen+shot+2011-08-08+at+4.33.58+PM.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5638586380510512162" /></a>Immediately after crossing the finish line, I thought that I was going to keel over and a couple kind volunteers grabbed me and escorted me into the medical tent. There I got some wonderful attention and good ol' intravenous recovery, not to mention a little time off of my feet to reflect and let the preceding 9 hours and 42 minutes sink in. <div>
<br /></div><div>I would really like to thank my wonderful wife Jocelyn, my parents for making the trip up to support us and cheer for us once again, the rest of our great and loving family, wonderful network of friends and training partners, teammates on <a href="http://ballouskies.com/">BallouSkies</a> and <a href="http://ballouskies.com/Ryan.html">Ryan</a> for giving me the inspiration to keep going when the going gets tough, all sponsors, supporters, and the <a href="http://www.pittsburghtriathlonclub.com/">growing community</a> of great triathletes in the city of Pittsburgh - all of you for your support and encouragement to keep pushing ahead and striving for excellence. Also, many congrats to Kim and Steve for great races of their own and helping to represent Ballou Skies in Lake Placid! Many congrats as well to all other friends and Pittsburgh finishers out there who had great days and got it done!</div><div>
<br /></div><div>In the end, my final time was 9:42:29, good for 2nd place in my AG, 4th overall amateur, and 16th place OA. It was also good enough for a Kona slot so I will be heading to the Big Island in October for my third consecutive year, and even better...<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUX8eT896kjH5nQwmnw4p85qPK6AAdPDZ5VJVgaTd6BxFflOHb1yaG4RNEuIDBS2Y8oYTel5bM5BuTH4PkEC94nmVxIcxUlRRvvGhSuM4iQQ-kzlr-Ccs1t1jT_ra97hjZIeCWZdQr1bx1/s1600/IMG_3278.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUX8eT896kjH5nQwmnw4p85qPK6AAdPDZ5VJVgaTd6BxFflOHb1yaG4RNEuIDBS2Y8oYTel5bM5BuTH4PkEC94nmVxIcxUlRRvvGhSuM4iQQ-kzlr-Ccs1t1jT_ra97hjZIeCWZdQr1bx1/s320/IMG_3278.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5638592629461539746" /></a> I am heading back to race alongside Jocelyn again!!! My girl also got herself a Kona slot and is going back for round two!!! Go Team Cornman and Go BallouSkies!!!
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<br />Thanks everyone for reading this never ending RR - although maybe you don't mind too much as I haven't made you suffer through any blog posts of mine in what seems like eons! ;-) Seriously, thank you, and best of luck to you all for the rest of your seasons and in all your endeavors. See you at the races!
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<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrpowxrVWg2gWscanCngBzltkYcv7unl7VPfHKsLdAzsyu_XcUg40_0abpz_SUEc7Cu4z1nqy6JdJx9PnArXbsRmSzrgN8owEkGDn4O-qUworVcMa3vtnHdZMCYnH7soNvTxE0ihoEf-IA/s1600/280467_2261108484126_1140864535_32694972_417767_o.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrpowxrVWg2gWscanCngBzltkYcv7unl7VPfHKsLdAzsyu_XcUg40_0abpz_SUEc7Cu4z1nqy6JdJx9PnArXbsRmSzrgN8owEkGDn4O-qUworVcMa3vtnHdZMCYnH7soNvTxE0ihoEf-IA/s320/280467_2261108484126_1140864535_32694972_417767_o.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5638593783398185426" /></a>
<br /></div>Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com2tag:blogger.com,1999:blog-3951282328819124160.post-59059534101492376252011-03-11T11:20:00.001-05:002011-03-11T11:21:58.128-05:00CMC partnering with Infinit Nutrition<div style="text-align: center;"><div style="text-align: left;">Today I am proud to announce that <a href="http://www.cornmanmultisportcoaching.com/">Cornman Multisport Coaching</a>, LLC is partnering with <a href="http://www.infinitnutrition.us/">Infinit Nutrition</a>. I have used Infinit's <a href="http://www.infinitnutrition.us/productcart/pc/viewPrd.asp?idcategory=1&idproduct=6">Ultra Distance</a> Fluid Energizer for a little over a year now on the bike for my caloric needs in training and racing, and I will never go back to what I was using before, nor could I envision ever changing from this drink. This is the best nutrition option in my mind for long course triathlon racing and it powered me to my best year on record in 2010, and it will certainly be a part of my arsenal in 2011. Each bottle is mixed to contain close to 300 tasty calories with 69 grams of carbohydrates, 4 grams of protein, and 400 mg of sodium. Check them out and give their products a try - your racing and training will never be the same again! Tell them Cornman Multisport Coaching (enter discount code "cornmanmultisport" at checkout) sent you!<br /><br /></div><br /><img src="https://lh3.googleusercontent.com/dAksiErlgnrhGxyXMBo69Asv--p2EdU9-w59_JKHCHBe8nhQlBI7ud8-NXxLC9KjfLkmJdUCNh9jT2-g-vxZ8MJSUbFswoEB6vU33zqU95njg57RAaQ" id="internal-source-marker_0.10583888709547662" width="315px;" height="144px;" /><br /></div><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><p style="margin-top: 0pt; margin-bottom: 0pt; text-align: center;"><span style="font-size: 14pt; font-family: Times New Roman; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">INFINIT Nutrition is proud to announce their affiliation with </span></p><p style="margin-top: 0pt; margin-bottom: 0pt; text-align: center;"><span style="font-size: 16pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: bold; font-style: normal; text-decoration: none; vertical-align: baseline;">Cornman Multisport Coaching</span></p><span style="font-size: 16pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: bold; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Here is what we do: INFINIT's end game is to create the perfect blend that will eliminate the need for ANY gels, food or salt pills for 2 hour rides up to 24 hour racing and Full Ironman distance races and to have it taste just how YOU want.</span><br /><span style="font-size: 12pt; font-family: Times New Roman; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"> </span><br /><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">INFINIT is an all in one custom-blended nutrition solution that allows you to:</span><br /><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"> </span><ul style="text-align: left;"><li style="list-style-type: disc; font-size: 10pt; font-family: Verdana; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Adjust the flavor level to taste great all day long</span></li><li style="list-style-type: disc; font-size: 10pt; font-family: Verdana; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Change the calories to match your body size and for the type of racing/training that you are doing</span></li><li style="list-style-type: disc; font-size: 10pt; font-family: Verdana; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Adjust the level of electrolyte to your sweat rate and history of muscle cramping</span></li><li style="list-style-type: disc; font-size: 10pt; font-family: Verdana; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Add protein or even caffeine </span></li><li style="list-style-type: disc; font-size: 10pt; font-family: Verdana; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">A 100% satisfaction guarantee, if you are not happy we will re-make for no charge. Still not happy, you get your money back. </span></li></ul><br /><span style="font-size: 12pt; font-family: Times New Roman; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"> </span><br /><span style="font-size: 12pt; font-family: Times New Roman; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><p style="margin-right: 5.5pt; margin-top: 0pt; margin-bottom: 0pt; text-align: center;"><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">We are offering a free phone consultation to all of </span><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: bold; font-style: normal; text-decoration: none; vertical-align: baseline;">Cornman Multisport Coaching</span><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">ās Clients.</span></p><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">In about 10 minutes, we will help you to determine how many calories you should target per hour, how much salt you need, add protein or caffeine and set up a custom formula made just for you. All you need to do is log onto http://www.infinitnutrition.us/, create an account and click on a request for a phone consultation. </span><br /><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 11pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: bold; font-style: normal; text-decoration: none; vertical-align: baseline;">Through Cornman Multisport Coaching</span><span style="font-size: 12pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: bold; font-style: normal; text-decoration: none; vertical-align: baseline;">,</span><span style="font-size: 12pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"> you can save 10% off your order by using the discount code </span><span style="font-size: 12pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: bold; font-style: normal; text-decoration: none; vertical-align: baseline;">Cornmanmultisport</span><span style="font-size: 12pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">. </span><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Enter the discount code at checkout and make sure to click on recalculate so that the code registers. It is that simple to save on the best nutrition an athlete can get.</span><br /><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 12pt; font-family: Times New Roman; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">We look forward to helping you race and train better in 2011.</span><br /><span style="font-size: 12pt; font-family: Times New Roman; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"> </span><br /><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Laurie Walter</span><br /><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Chief Nut Gatherer</span><br /><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">INFINIT Nutrition</span><br /><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Custom-Blended Nutrition Solutions</span><br /><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">513-791-3500</span><br /><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 10pt; font-family: Arial; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="font-size: 12pt; font-family: Times New Roman; color: rgb(0, 0, 0); background-color: transparent; font-weight: normal; font-style: normal; text-decoration: none; vertical-align: baseline;">Donāt forget to become an Infinit Fan on Facebook.http://www.facebook.com/group.php?gid=2534261470</span>Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com0tag:blogger.com,1999:blog-3951282328819124160.post-4064282819774967652011-02-17T10:30:00.002-05:002011-02-17T10:35:20.514-05:00sickness<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrg4OvFO6-PLSy4M2dz6Q73jMNDojLh-1leRh5fbV-eGA9qs-_hpdBSIUW8Ld3qMhzQHPmRsVICtocrOclvFgiiBplVB1rRbGx3IY812Mv8KNsBgRuOKkgJVRXewFVosKDBIdXp5UXMhJ5/s1600/flu_virus_molecule.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 222px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrg4OvFO6-PLSy4M2dz6Q73jMNDojLh-1leRh5fbV-eGA9qs-_hpdBSIUW8Ld3qMhzQHPmRsVICtocrOclvFgiiBplVB1rRbGx3IY812Mv8KNsBgRuOKkgJVRXewFVosKDBIdXp5UXMhJ5/s320/flu_virus_molecule.jpg" alt="" id="BLOGGER_PHOTO_ID_5572109396871059106" border="0" /></a>Over the last week now, I have been enjoying getting back into my routine of training, and trying to get back to full compliance with my training plan after nearly the whole predecing week battling sickness. It seems like nearly everyone is sick these days. Jocelyn has been battling different bugs and infections, a few of the athletes I coach have bad sicknesses, and a lot of my coworkers are sick as well. I came down with a moderate intensity stomach flu the night of 2/3, it seemed right in the middle of my bike workout for the day. I was churning it out, doing some low-cadence intervals and I could just see my power numbers dropping as the workout went on, my stomach became more and more unsettled, and I also was becoming increasingly lightheaded and woozy. Friday through Super Bowl weekend was pretty bad with hardly any appetite to speak of, and just general stomach discomfort, nausea and malaise. I thought I was better by the following Monday, but then it came back with a vengeance. Luckily all along I wasn't actually getting sick and vomiting at all, but there was a fair amount of option #2, the Big D. Sorry for the gory details, but you all should know by now that I don't pull any punches with my blog writeups! So in anycase, just about a week later I was just getting over the never ending stomach flu, just in time for a three day stretch of scheduled trainer rides for last weekend! I did three solid rides in about 40 hours time from Friday night through Sunday morning, and really got some good work in for the legs, but my nether regions were definitely being tested as well!<br />All in all though I have fallen back into the routine of training and it hasn't been too difficult to<br />get back on track. I am really hoping that this will be it for significant sicknesses for this winter season and am really going to make more of a concerted effort than usual to stay healthy and avoid ambient germs. <br /><br />Good read on <a href="http://www.endurancecorner.com/">EC</a>'s website that seems particularly applicable to me right now, entitled<a href="http://www.endurancecorner.com/Bob_Albright/upper_respiratory_infections"> Close that Window: Infection Risk Following Strenuous Exercise</a> by Bob Albright, D.O.<br /><br />There are some really good points in there, and while some are totally obvious and ones any serious endurance athlete should already be doing, like get adequate sleep and hydration, the one big one that I am extremely guilty of is touching my face way too often. It's a bad habit that as a teenager would give you zits, but now I am more concerned about all of the nasty bacteria and viruses that I am likely transferring too close to my mucous membranes. Not good! So I will try my best to cut this bad practice out and then do all of the other good things to stay healthy and moving forward. Then of course there is the old guideline that if you do get sick and it is of the cold variety, use the neck test. Symptoms above the neck, ok to do light exercise, but if it's below your neck and you can feel mucous seated in your chest, it's best to sit it out until that clears up. It's better to sacrifice some workouts in the short-term and get better sooner, rather than dig yourself a deeper hole and compromise long-term health and training consistency.<br /><br />Here's hoping that everyone stays healthy and is getting in some quality training. Spring is just around the corner!Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com2tag:blogger.com,1999:blog-3951282328819124160.post-82055712564832687582011-01-28T18:24:00.001-05:002011-02-25T16:32:08.770-05:002011 Race ScheduleAnd without further ado, my preliminary 2011 race schedule.<br /><br /><a href="http://runhigh.com/events/events_single_view.php?eventID=1272">Spring Thaw 10 miler</a> - February 26, 2011<br /><a href="http://ironmancalifornia.com/">Oceanside 70.3</a> - April 2, 2011<br /><a href="http://www.tricolumbia.org/Columbia/">Columbia Triathlon</a> - May 22, 2011<br /><a href="http://runhigh.com/events/events_single_view.php?eventID=2118">New Brighton Memorial Weekend Triathlon</a> - May 28, 2011<br /><a href="http://www.tricolumbia.org/Eagleman/">Eagleman 70.3</a> - June 12, 2011<br /><a href="http://ironmanlakeplacid.com/">Ironman Lake Placid</a> - July 24, 2011<br /><a href="http://www.hfpracing.com/events/2011/portage-lakes-triathlon-duathlon">Portage Lakes Tri</a> - September 18, 2011<br />October/November - TBD<br /><br />2011 looks to be another good year racing for the <a href="http://ballouskies.com/">Ballou Skies</a> tri team, with a few new races thrown into the mix and some old favorites. And then of course the hope and goal to be racing late in the season at some championship events. Let's get it on!Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com2tag:blogger.com,1999:blog-3951282328819124160.post-220202122416228072011-01-26T17:04:00.003-05:002011-01-26T17:11:04.543-05:00Great thoughts on the future of triathlon and our state of the unionHere are a couple links and quotes to two great interviews I read recently. It was really interesting to me as a serious age grouper, one that doesn't really live the life that these two men do as a working stiff, but certainly dreams of and aspires to. I feel that they are both dead-on in what they are saying about the sport as it currently exists, and what needs to change to bring the sport to the high level and even footing that it deserves to be on in my opinion. While triathlon may never equal football in popularity here in the US, there is no reason why it could not and should not exceed "sports" like auto racing and golf. My $0.02.<br /><br />"Well, the main thing is I believe that the sport belongs in the top echelons of sport. I don't believe for a second it hasn't got there because of the way the sport is. I think it is the premier endurance sport; it mimics our life - 8 hrs of hard toil in a day. This is a sport where for 8 or 9 hours you can go full bore. Who can produce the best performance over a good mix of sports for a working day? I think every working person can relate to that. We just need to explain that and advertise it better, and the masses will get interested." - Brett Sutton, from an <a href="http://www.slowtwitch.com/Interview/A_few_words_with_Brett_Sutton_1857.html">interview</a> with Herbert Krabel of Slowtwitch.<br /><br /><a href="http://triathlete-europe.competitor.com/2011/01/13/interview-dirk-bockel/">Interview</a> with Dirk Bockel on Competitor Europe's site.Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com0tag:blogger.com,1999:blog-3951282328819124160.post-83151922296722112442011-01-16T15:26:00.004-05:002011-01-16T15:49:16.941-05:00New Year, news, and big changesWell it's been two months since my last post, and a lot of things have transpired in that window, but instead of trying to catch you up on everything that I have been up to, I will just leave it that things have been good and busy. Not so busy in November, things accelerated into December, and now life is as busy as ever! The holiday season was very nice and Thanksgiving and Christmas very happy and joyous as they should be, training was very spotty throughout Nov/Dec, but then mid-way through December I got off my butt and started getting serious again. This probably all kicked off around December 18th, a busy triathlon themed day where first I (and just about every other triathlete in Pittsburgh!) attended a swim clinic with <a href="http://www.sheilat.com/index.php">Sheila Taormina</a> that was hosted by <a href="http://www.facebook.com/pages/Team-Pittsburgh-Masters-Swimming/107045796017344">Team Pittsburgh Masters</a> and Coach Jennifer at CMU. <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM6k9VlK3DmqR-7tCl8vQoQwut68_HXQFg-MZokv0EJFqO1wzQsz5ZApv4q__5B_3MW2Q4ULexcfRQjSbENTbnFcJAtaEeCnAhEjhjHUOIvwvEqy1b-PuiJty6dQaM0OmFDJK57oibb-09/s1600/34825_140935869295003_107045796017344_194874_1708853_n.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM6k9VlK3DmqR-7tCl8vQoQwut68_HXQFg-MZokv0EJFqO1wzQsz5ZApv4q__5B_3MW2Q4ULexcfRQjSbENTbnFcJAtaEeCnAhEjhjHUOIvwvEqy1b-PuiJty6dQaM0OmFDJK57oibb-09/s320/34825_140935869295003_107045796017344_194874_1708853_n.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5562863337108602946" /></a>This clinic (old news by now in the blogosphere) was very informative and helpful, even for a "lifelong" swimmer such as myself. Sheila was teaching her style of swimming, which in my opinion is <i>the</i> best adult targeted and taught swimming method out there, which is characterized by a high stroke rate with a high elbow and protracted catch, and is more propulsive than gliding in nature. I picked up some good instruction and mental cues, and from this <a href="http://www.mediafire.com/?a6a398fq6m5xwyq">video</a> that was taken of me, shows I need some work. Next up on the day was a tempo run with <a href="http://blog.chadholderbaum.com/">Chad</a> afterward, and finally went out to a sportsbar in the North Hills and watched NBC's Kona Coverage. This day very effectively served to jumpstart my motivation and flip the switch in my head for 2011. After a longish two month offseason/transition period, it was time to get back to work. <div><br /></div><div>The following Monday, I ventured out into the unknown and decided to take the leap and start out with a coach for the first time in my triathlon career. After much research, emailing, and interviewing potential coaches, I decided to go with Justin Trolle of <a href="http://www.vanguardtriathlon.com/Athlete_Coaching.html">Vanguard Triathlon</a>, the coach of my good friend and teammate <a href="http://www.fuelyourpassiononline.blogspot.com/">Kim</a>. Kim had nothing but great things to say about Justin, his knowledge, teaching/training style, and of course results since working with him. In the previous 11 years of triathlon, I was self coached and self directed and while I am totally pleased with my results and progression, and never really had a setback to speak of, I just thought that if I was ever going to get a coach, now would be the time. Call it greed for speed, maybe an early mid-life crisis, who knows, but as I am knocking on the door of really taking it to the next level within triathlon, I thought I would entrust my development for the next year to someone more knowledgable than myself and perhaps more importantly, take me out of my comfort zone. So far things have been going very well and my fitness is coming back and progressing very rapidly. Look out, I have a feeling this is going to be another fun year!</div><div><br /></div><div>Last Saturday (1/8) kicked off the season with indoor group trainer rides at <a href="http://topgearbicycleshop.com/">TopGear</a>, our local Pittsburgh area tri shop.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNpbE3tg4Ncfuvn6LEuAykL63pwBvJDWJtIWVylaVsmYTWOEe4yhr7A96Sebti0hSh9UUG5PkcQJ8oYhykLi9OizpwRvT6Mp9tyIRa9aH8sufQplz-Y3gcJ-MoI4zspuavUPK8eya4bits/s1600/IMG_4460.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNpbE3tg4Ncfuvn6LEuAykL63pwBvJDWJtIWVylaVsmYTWOEe4yhr7A96Sebti0hSh9UUG5PkcQJ8oYhykLi9OizpwRvT6Mp9tyIRa9aH8sufQplz-Y3gcJ-MoI4zspuavUPK8eya4bits/s320/IMG_4460.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5562857672631187426" /></a>In attendance was of course Jocey, myself, Burrito Bill,<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjac4ESiLDFvhlcdmas1trsuitPPjNtsDiVIjMg5wV6Qr1Mj3utkHfR08sv9dLJOqR4x4dOguQd6OJHiZ_e7eS-DqRCl69pgfI23FbxNTsYEXwgWQJiX9RAvZSxx4VgAlC6h-zlRXdsgB5L/s1600/IMG_4463.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjac4ESiLDFvhlcdmas1trsuitPPjNtsDiVIjMg5wV6Qr1Mj3utkHfR08sv9dLJOqR4x4dOguQd6OJHiZ_e7eS-DqRCl69pgfI23FbxNTsYEXwgWQJiX9RAvZSxx4VgAlC6h-zlRXdsgB5L/s320/IMG_4463.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5562857683342816226" /></a>Matty Mo, and Lisa.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDw9ZOL-ap_cW652_3PYkkgyQe_BaaR5Mxce0N836mUPwu52dNFOV2yiyQVaWU_JC3qdCNda1vlfPSqIdRE8SZ7-diWqZmnVBBgawqReOVL-M7vQ7yuqxrJ1w4Uo2JIsZMppWPjkxrjmJQ/s1600/IMG_4461.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDw9ZOL-ap_cW652_3PYkkgyQe_BaaR5Mxce0N836mUPwu52dNFOV2yiyQVaWU_JC3qdCNda1vlfPSqIdRE8SZ7-diWqZmnVBBgawqReOVL-M7vQ7yuqxrJ1w4Uo2JIsZMppWPjkxrjmJQ/s320/IMG_4461.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5562857679067324562" /></a>We got in a solid 2.5 hours on the CompuTrainers and the time just flew by. This past week there was more hard running and cycling, but the recovery was still where it needed to be and each session was still high quality. The one drawback was this darn cold that I have been fighting for the past few weeks, but it is somewhat manageable and it isn't really affecting my sessions at this time. Saturday (1/15) we were back at the Holderbaum's for the first time this seasom with Chad, Jen, Whitney, Lisa, Jocelyn, and myself, for a good strength focused 2:20 and then a great brunch, some laughs, and then an afternoon swim.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb4Hwe8k2qMESxAq9_s7JXhWC2uhlXdnWVyP1v62LN_O4-WKz58CdvDStqQ0Cdm0GTPH-4e4w5G0VEMAtKApb7L4JrYAY6FdadLh10DMVxFOpkX3UoPRdn7irPc5W8AsLdBnIUf31dutMP/s1600/IMG_4470.JPG"></a></div><div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb4Hwe8k2qMESxAq9_s7JXhWC2uhlXdnWVyP1v62LN_O4-WKz58CdvDStqQ0Cdm0GTPH-4e4w5G0VEMAtKApb7L4JrYAY6FdadLh10DMVxFOpkX3UoPRdn7irPc5W8AsLdBnIUf31dutMP/s1600/IMG_4470.JPG"><img style="text-align: left;display: block; margin-top: 0px; margin-right: auto; margin-bottom: 10px; margin-left: auto; cursor: pointer; width: 320px; height: 240px; " src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb4Hwe8k2qMESxAq9_s7JXhWC2uhlXdnWVyP1v62LN_O4-WKz58CdvDStqQ0Cdm0GTPH-4e4w5G0VEMAtKApb7L4JrYAY6FdadLh10DMVxFOpkX3UoPRdn7irPc5W8AsLdBnIUf31dutMP/s320/IMG_4470.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5562857688619056658" /></a></div><div>Today I woke up and did a tough 1.5 hour run with some quality and my legs are feeling a little trashed right now. Thank goodness I have nothing to do but relax for the rest of the day and an active recovery day tomorrow, so it can all begin once again for the new week. The year begins anew and the cycle of work, rest, repeat starts up in full effect!</div><div><br /></div><div>In other big news, <a href="http://www.ballouskies.com/Team.html">Team Ballou Skies</a> has expanded its roster for 2011 and have added good friends and local rockstars <a href="http://mattmauclair.wordpress.com/">Matt Mauclair</a>, Jason Jacobs, <a href="http://blog.chadholderbaum.com/2011/01/ballou-skies-triathlon-team.html">Chad Holderbaum</a>, and <a href="http://www.running-blogs.com/beth/archives/2011/01/training_and_ra.html">Beth Shutt</a>. If you thought the Ballou Skies team was impressive last year, look out once again - 2011 is going to be a banner year for the <a href="http://www.ballouskies.com/">charity</a> and the team with a record amount of funds raised for the <a href="http://medicalcenter.osu.edu/heart/clinicaltrials_research/pages/index.aspx">Ross Heart Clinic</a> at OSU and amazing race results out on the triathlon circuit. Here's to a great 2011 for everyone out there and I hope you all are off to a great, consistent start with your training!</div>Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com1tag:blogger.com,1999:blog-3951282328819124160.post-29523933537918880062010-11-15T23:40:00.005-05:002013-01-03T18:42:38.852-05:00TransitionThe title of this post encompasses my mental and physical state at this stage of the year, plus my current location in the yearly training cycle that shares the name of those descriptive attributes. This is always a difficult time of the year for a dedicated and competitive triathlete to navigate, but also an important one. I am a little more than 5 weeks past my final and marquis race of the season, my "off-season" and time away from training is over, and now I am into what can best be described as the transition phase of the macrocycle. This is often a time when you are tempted to start training hard right out of the gate, and start laying down some serious volume in anticipation of the year to come - however this is the last thing that should be done and in the end patience is key. This is the time to recharge the batteries while getting active again and getting back into something of a routine. Now make no mistake, this is not the same sort of routine as what one would find in June or even February for that matter, but it is a routine nonetheless and important to get back into the daily habit while having some fun. Fun has consisted of some masters swim meets, crazy swim relays for charity at practice.....<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiToe3NqetxM4AJ6h63M5o_Yad0as6hD5LioO1Q8RSs54T-wHZmB32CGUSoN1iIqUVgyIObuMdeLrbyQi0dsL13NKCjmN3HY0B-lCFTcI4dQSN0qVfYBnQo014_A4Wn5lVx2Hj4zn5aVCgJ/s1600/149968_161761040530936_148869481820092_289490_4369596_n.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5540003491391219874" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiToe3NqetxM4AJ6h63M5o_Yad0as6hD5LioO1Q8RSs54T-wHZmB32CGUSoN1iIqUVgyIObuMdeLrbyQi0dsL13NKCjmN3HY0B-lCFTcI4dQSN0qVfYBnQo014_A4Wn5lVx2Hj4zn5aVCgJ/s320/149968_161761040530936_148869481820092_289490_4369596_n.jpg" style="cursor: pointer; display: block; height: 240px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a>, trail running, mountain biking, cold morning barefootin'.....<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix4PiVbvfj_2_nEq67DUCUDrFg8yf_n63aJzP_DW6wF3ndbrI8L9uElyhQawvERiA-_UuJOVaNEq9efxPbKV4f12zVWLWugKW3uio4LwiGWmsvf51PzZ4zMj1Blw5DynGRhPzvGAmhsJK2/s1600/IMAG0189.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" style="text-decoration: none;"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5539996847917260450" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix4PiVbvfj_2_nEq67DUCUDrFg8yf_n63aJzP_DW6wF3ndbrI8L9uElyhQawvERiA-_UuJOVaNEq9efxPbKV4f12zVWLWugKW3uio4LwiGWmsvf51PzZ4zMj1Blw5DynGRhPzvGAmhsJK2/s320/IMAG0189.jpg" style="cursor: pointer; display: block; height: 320px; margin: 0px auto 10px; text-align: center; width: 191px;" /></a>, and even some <a href="http://www.crossfit.com/">crossfit</a>. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjJl6FgjnW0DZZdzgABWgaTFOVBsOjxe5x0GblbibmOssm0WIcMdgocniBVz0NHCb8srN2wey-VKuqAD2o07dkyZKqrXmMmAmummuCi3iZZNunEgQdRldjWJU-zQiUilYDtgHG0Z28XnVi/s1600/IMG_4194.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5539997316346475426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjJl6FgjnW0DZZdzgABWgaTFOVBsOjxe5x0GblbibmOssm0WIcMdgocniBVz0NHCb8srN2wey-VKuqAD2o07dkyZKqrXmMmAmummuCi3iZZNunEgQdRldjWJU-zQiUilYDtgHG0Z28XnVi/s320/IMG_4194.JPG" style="cursor: pointer; display: block; height: 320px; margin: 0px auto 10px; text-align: center; width: 240px;" /></a>The crossfit has been the most notable addition to my routine, and this has been due in large part to my brother <a href="http://chriscornman.blogspot.com/">Chris</a>' suggestion and also my desire to work on my all around strength for next season. I have yet to get too crazy with the olympic powerlifting component, but have been doing some rowing, wall pushups, pullups, pushups, jump roping, and my new favorite full body move, the <a href="http://media.crossfit.com/cf-video/CrossFit_BBThrusters.mov">thruster</a>. I hope to learn some different routines and get into it a bit more to help build some full body strength and explosiveness that I hope will add some speed and enhance my power for next year. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgc7UGk7-NrogbYgE7bTqKHwpwrFiHsFUJLurxITLjKlsNfUr73jrRKPa1OvMPSx-WrfywuoJwd1Vd3mpuQQmCtPie19SrAlJ4VXGS6zzuN0ScTnWgko5L52ipyOudDrEqgyiDOp1TAuYD/s1600/IMG_4213.JPG" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5540006015368498738" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgc7UGk7-NrogbYgE7bTqKHwpwrFiHsFUJLurxITLjKlsNfUr73jrRKPa1OvMPSx-WrfywuoJwd1Vd3mpuQQmCtPie19SrAlJ4VXGS6zzuN0ScTnWgko5L52ipyOudDrEqgyiDOp1TAuYD/s320/IMG_4213.JPG" style="cursor: pointer; display: block; height: 240px; margin: 0px auto 10px; text-align: center; width: 320px;" /></a>In the meantime though, I am trying to get back into the habit of frequent morning runs, evening swim and bike sessions followed by lifting, and then weekend adventures and even another swim meet this coming Sunday. That and some <a href="http://www.dannychew.com/dd.html">Dirty Dozen</a> recon with (for) <a href="http://www.jocelyncornman.blogspot.com/">Jocey</a> this coming weekend, as the Thanksgiving weekend tradition of the Turkey Trot + DD is just around the corner! In any case, the fitness is returning and I am having some fun starting to push the limits again, so the transition is in full effect and just what the doctor ordered. If all goes as planned, I will head into the start of my base training very shortly with more strength and motivation than ever. That first race of 2011 will be here before we know it! Good evening all-Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com2tag:blogger.com,1999:blog-3951282328819124160.post-4599602472918284592010-11-08T10:31:00.016-05:002010-11-08T14:08:06.087-05:00recent media coverageOver the past month or so, Jocelyn, myself, and <a href="http://www.ballouskies.com/">Ballou Skies</a> have been featured quite a bit in local, and even national (October issue of <a href="http://triathlon.competitor.com/">Triathlete magazine</a>), media. <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCoQRuvIyfkgALCe_FbVgvZXZgQHoUW5e_n-w_yPa5yJ4d-ttgiszC6cvhKi2HbMQ9IxS38IBAfB4cDMErNUowzs24-GtHlR-Db8qHTV2bb5_sn_GRfBgpXeyzNi8k_ACzhqO7v5NUlPRx/s1600/BallouSkies_TriAd_PRINT.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 152px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCoQRuvIyfkgALCe_FbVgvZXZgQHoUW5e_n-w_yPa5yJ4d-ttgiszC6cvhKi2HbMQ9IxS38IBAfB4cDMErNUowzs24-GtHlR-Db8qHTV2bb5_sn_GRfBgpXeyzNi8k_ACzhqO7v5NUlPRx/s200/BallouSkies_TriAd_PRINT.jpg" alt="" id="BLOGGER_PHOTO_ID_5537241033513266802" border="0" /></a> This media blitz was setup to help promote the charity and to coincide with our racing in Kona at the <a href="http://ironman.com/events/ironman/worldchampionship#axzz14i3qn4FM">Ironman World Championships</a> on October 9th. While both Jocelyn and I have found it a little novel and strange at times because we are both pretty humble, down to earth people, the response has been tremendous and I think this has only be viewed very positively amongst our friends, family, teammates, coworkers, and peers and fellow athletes. Most importantly, it has generated a lot of good publicity for BallouSkies. I suppose everything really got kicked off in the leadup to Kona on Pittsburgh's PCNC network's NightTalk on August 31st, but I don't have anything in terms of pictures or links to share in regard to that visit. Suffice it to say that that was an enjoyable visit and we had a good talk and a lot of fun with the host <a href="http://www.pittsburghsportsreport.com/PSR-Bios/psr-Bio-EG_Cannon.html">Ellis Cannon</a>, and it definitely served as a warmup for the months to come!<br /><br />One of the first pieces that we were featured in was an article written by the Pittsburgh Tribune Review's Karen Price. This writeup was in October 1st's newspaper and featured myself, Jocelyn, <a href="http://www.running-blogs.com/beth/">Beth Shutt</a>, <a href="http://blog.chadholderbaum.com/">Chad Holderbaum</a>, and <a href="http://www.mattmauclair.com/">Matt Mauclair</a>. This was a cool experience for the five of us to get together with Karen and a photographer maybe a week prior at Schenley Park and to do an interview with her about our collective training experiences, road to Kona, and what we expected for our upcoming trip as five friends traveling to and racing together in Kona. This article can be found <a href="http://pittsburghlive.com/x/pittsburghtrib/sports/outdoors/s_702161.html">here</a>.<br /><br />The next "stop" on the world tour was an early morning call-in by Jocelyn and myself from Kona on 10/3 to KDKA radio's <a href="http://kdka.cbslocal.com/shows/black-gold-sundays/">Black and Gold Sunday</a> show, hosted by Rob Pratte. The podcast from the segment of that show can be found below, by clicking the play button on the embedded audio player.<br /><object classid="clsid:d27cdb6e-ae6d-11cf-96b8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" height="52" width="400"><param name="flashvars" value="audio_duration=DURATION&external_url=http://cornmanmultisportcoaching.com/Ty_B.mp3"><param name="src" value="http://cdn.techknowl.com/wp-content/uploads/2010/03/audio_player_standard_gray.swf"><param name="wmode" value="transparent"><embed type="application/x-shockwave-flash" src="http://cdn.techknowl.com/wp-content/uploads/2010/03/audio_player_standard_gray.swf" wmode="transparent" flashvars="audio_duration=DURATION&external_url=http://cornmanmultisportcoaching.com/Ty_B.mp3" height="52" width="400"></embed></object><br /><br />Our next appearance came on a wonderfully produced video by our friend (and great friend of the charity) Ward Hobbs, that was a work in progress for many weeks as we tried to coordinate our schedules, plus with the interviewer and narrator, WPXI's <a href="http://www.wpxi.com/station/3012789/detail.html">Gordon Loesch</a>. The video aired as part of WPXI's news broadcast I believe both on the night of 10/8 and then again the morning of the race, 10/9. This one probably generated the most excitement amongst our extended family and friends, whom weren't necessarily aware that this was going to be airing, but in some cases were surprised as they were going about their lives and just watching the news as always, and there it was! A link to the video can be found <a href="http://www.wpxi.com/video/25339121/index.html">here</a>.<br /><br />The next bit of coverage was not really about Jocelyn and I, but we were mentioned, along with the rest of the "Pittsburgh Five", on the sidebar that ran adjacent to this <a href="http://www.pittsburghlive.com/x/pittsburghtrib/sports/outdoors/s_706630.html">article</a> about another Pittsburgh area athlete and recounted our finishing statistics from the Big Dance in Kona. This article was published in October 29th's Pittsburgh Tribune Review and was written again by Karen Price.<br /><br />The most recent bit of media attention came in a very nice article written by Bill Brink of the Pittsburgh Post Gazette in the November 1st edition. This piece very nicely illustrated Jocelyn's efforts in Kona and the incredible adversity she overcame, all while finding perspective about why we both do this sport and how fortunate we are, and also to be able to support BallouSkies. This article can be found <a href="http://www.post-gazette.com/pg/10305/1099714-139.stm">here</a>.<br /><br />The last (or at least for now!) stop on the media tour will be tonight, when Jocelyn and I will again be guests on PCNC's <a href="http://www.wpxi.com/station/1909321/detail.html">NightTalk</a> at around 8:30. If you live in the Pittsburgh television market area, tune in to hear about our race in Hawaii, BallouSkies, and what is new with us! Thanks for reading and for tolerating my condensed version of the last couple months of excitement!Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com0tag:blogger.com,1999:blog-3951282328819124160.post-87086398319129789792010-10-22T15:19:00.001-04:002010-10-23T18:48:09.128-04:00Announcing Cornman Multisport Coaching<div style="text-align: left;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpW9fQrQBlBrmH6NcYMPgDdAB61NBAq070PydBKhh6GDpJfnQlTWuk7mk10VjgRf9a2XK0_JbJIcNptlKHPlHdw5jR8H2u8Pqdq1hE0EHg55dMo7waBTXo4zEYiPkR3_m9LVs1r_BS2qWZ/s1600/logo_less_translucent.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 181px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpW9fQrQBlBrmH6NcYMPgDdAB61NBAq070PydBKhh6GDpJfnQlTWuk7mk10VjgRf9a2XK0_JbJIcNptlKHPlHdw5jR8H2u8Pqdq1hE0EHg55dMo7waBTXo4zEYiPkR3_m9LVs1r_BS2qWZ/s320/logo_less_translucent.JPG" alt="" id="BLOGGER_PHOTO_ID_5529739599300060258" border="0" /></a>Today I proudly announce the launch of my coaching business, <a href="http://www.cornmanmultisportcoaching.com/">Cornman Multisport Coaching</a>. I have been thinking of starting my own coaching business for some time now as I have become something of an informal coach and sounding board for many of my triathlete and endurance athlete friends and acquaintances, but now is the time that I make it official to the world! I have been involved in the sport for 11 years, progressing from an injury-prone beginner that suffered from lack of motivation, to an elite amateur competitor that dreams of going pro, completely as a self coached athlete. <span class="bold">I have lived and breathed</span> <span class="boldUnderline">both</span> <span class="bold">failure and success</span>, so I know what works in training and racing, and what doesn't. Since I have been self-coached and guided, <span class="bold">it was necessary that I become an ardent student of training theory and practice.</span> As a result of this learning process, I have experienced all of the resulting highs and lows that one would expect - from broken bones and overuse injuries, to overtraining syndrome; and then conversely, long periods of health corresponding with satisfying race outcomes and strings of personal bests.<br /></div><p><span class="bold">I offer monthly coaching plans, catering to triathletes and single sport athletes (swimmers, cyclists, runners) alike, from true beginners to advanced competitors, </span> with a minimum of a three month commitment. Payment for the first 1 month block of training must be received before the training plan is sent to the athlete. Once purchased and setup, individual training plans and details of the program will be delivered and workout interaction made via <a href="http://home.trainingpeaks.com/">TrainingPeaks</a>. Yearly plans are available upon request and at a discount.</p> <p><span class="bold">My coaching plans are unique and customized to each client,</span> reflecting your unique needs as both an athlete and also a working individual with your own demanding life. I will work with both local (metro Pittsburgh area) athletes, and also out of area clients over email and the phone.</p> <p>Check out my <a href="http://www.cornmanmultisportcoaching.com/">website</a> and let me know what you think! And if you have been looking for your first, or a next triathlon or multisport coach, drop me a line and we'll talk!<br /></p><p>Best-</p><p>Jeremy Cornman<br /></p>Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com1tag:blogger.com,1999:blog-3951282328819124160.post-38012807493777041922010-10-15T22:30:00.004-04:002010-11-01T17:08:28.087-04:002010 Kona Race ReportLast Saturday, October 9th, I raced in my second Ironman World Championships, and while it and the preceding week retained every bit of emotion, fulfillment, and mystique that last year's race held, this one was every bit its own race and an evolution of last year's experience. The addition of my wonderful wife <a href="http://jeremycornman.blogspot.com/2010/10/jocelyns-kona-recap.html">Jocelyn</a>, racing by my side in Hawaii almost one year to the day that we were married in Hawaii, plus close friends and training partners <a href="http://blog.chadholderbaum.com/">Chad</a>, <a href="http://mattmauclair.wordpress.com/2010/10/15/whitelineintheroad/">Matt</a>, and <a href="http://www.running-blogs.com/beth/archives/2010/10/">Beth</a>, this experience was more complex, but for that reason additionally rewarding. While Ironman generally is a very individual pursuit, and this race would be no different when "down in the trenches", racing at The Big Show with those that are so close to me and so loved and respected, made this event very dynamic, communal, and just plain incredible.<br /><br />Saturday morning started out early as detailed in my <a href="http://jeremycornman.blogspot.com/2010/10/ironman-hawaii-2010-update.html">update</a> post, getting down onto the beach by 6:35 or so due to the earlier pro start (6:30) than last year's cattle call at 6:55. <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNuESr6c2hiqaZgBC_QAcYowr0NnQxhockHSBhK1QMu6unPK3AiqkKSQffgCvEZ6B4Q7lypTVErFxP1tjQ9rz5DxAnh_nDfFILXpAbIlTGU_GLk2BWM0ccaj4uruIszyPegHHHA0N2w5w7/s1600/image002.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNuESr6c2hiqaZgBC_QAcYowr0NnQxhockHSBhK1QMu6unPK3AiqkKSQffgCvEZ6B4Q7lypTVErFxP1tjQ9rz5DxAnh_nDfFILXpAbIlTGU_GLk2BWM0ccaj4uruIszyPegHHHA0N2w5w7/s320/image002.jpg" alt="" id="BLOGGER_PHOTO_ID_5528377942685421858" border="0" /></a>I got into the water much earlier this year as a result, so had some time to swim back and forth to warmup, and also to visualize the day and soak up the atmosphere that was crescendoing with the drumbeat. I found myself a little closer to the front this year, and more to the right than last year. The cannon went off @7am and we were off! The first 500-600 meters I estimate were pretty hectic as usual, but only had one or two really close encounters with others. I went out pretty hard and was swimming a straight line for once(!), so I didn't seem to be playing bumper cars as much as I usually do. <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsEl_MMdKuNwPxQHan66fyVfmmw3m6ONe3RIAoKjbNDFRPfjhzj99F74f2mR_9BtCxJ8IvS90nzW6jmuj0WCHct73RNFWXCc4dfnwxrgK5Wb2qHQZFGM_FMZ6vEeD48HkLZFHjjgHfX5IB/s1600/image002.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 211px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsEl_MMdKuNwPxQHan66fyVfmmw3m6ONe3RIAoKjbNDFRPfjhzj99F74f2mR_9BtCxJ8IvS90nzW6jmuj0WCHct73RNFWXCc4dfnwxrgK5Wb2qHQZFGM_FMZ6vEeD48HkLZFHjjgHfX5IB/s320/image002.jpg" alt="" id="BLOGGER_PHOTO_ID_5528380029681372050" border="0" /></a>The swim is always tough to analyze and be objective about because you have no visual cues, reference points, or any type of feedback or metrics at all, so ultimately the objectivity is limited to swim time and the rest is all feeling and whether you found the rhythm or not. I didn't feel as though I had while I was swimming, and felt like I was very average in the middle third, but when I excited the water I was pleasantly surprised to see a sub hour in 59:57 as I raced up the astro-turfed steps to beat that landmark. The new BlueSeventy PZ3TX must be as fast as everyone says it is!<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmZEqq9cpVZpZfnVnDv2AbZC36BPpO4b86oJdIcKgfWGkqAdThaBHIV92amekKNN8GXUyZ9Kdzob2LdDAvEHlhju6fUXXIKiVeAwapZUOQOr18_b6BlIrF60dx9PwFHbbW8qqKJVWbxs92/s1600/image002.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 211px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmZEqq9cpVZpZfnVnDv2AbZC36BPpO4b86oJdIcKgfWGkqAdThaBHIV92amekKNN8GXUyZ9Kdzob2LdDAvEHlhju6fUXXIKiVeAwapZUOQOr18_b6BlIrF60dx9PwFHbbW8qqKJVWbxs92/s320/image002.jpg" alt="" id="BLOGGER_PHOTO_ID_5528378650095164994" border="0" /></a>After navigating the zoo of transition, I was out and on the road after a reasonable 3:16.<br /><br />The first 8 miles of the bike course loops you through town a couple times, going up and down both Kuakini Hwy and Palani Rd before you are deposited out on the Queen K where things really get underway. The first 25 miles of the bike course felt super fast and easy, and I didn't feel any of the elements of Kona...yet. At around the 25 mile mark, I remember first noticing the wind and the heat, although relative to what was to come, this was pretty insignificant. I kept cruising along, trying to keep the avg speed above 23 mph if possible, but most importantly keeping the HR steady and around 150 or above while taking in as much nutrition as I could stomach. I had had some questionably fueled rides in the last couple of months where I kinda fell asleep with my nutrition, so I wanted to avoid that today for sure. <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinPcda9QvZf9hkRidzE5KOFZ5ifaJznYv4-6j2hCWusmoiWmInYBU1taLad0UdOYXdfeDYepqVMfhOYW-cQIA8GmyFxPPlHH5mwDe0k0do78RqkwlQgpJJdhNnHnCF6p9-_OXJQrxsvQoh/s1600/image002.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinPcda9QvZf9hkRidzE5KOFZ5ifaJznYv4-6j2hCWusmoiWmInYBU1taLad0UdOYXdfeDYepqVMfhOYW-cQIA8GmyFxPPlHH5mwDe0k0do78RqkwlQgpJJdhNnHnCF6p9-_OXJQrxsvQoh/s320/image002.jpg" alt="" id="BLOGGER_PHOTO_ID_5528379109691869090" border="0" /></a>At around mile 40 I made the turn at Kawaihae and started to get a little bit more variety in the terrain and scenery. I started the long gradual climb up to Hawi and just tried to keep the pressure on, and the cadence high. The crosswinds really started in earnest maybe somewhere between miles 45 and 50, and the cycling at an angle (leaning into the wind!) began. It was up and over the top of the hill in Hawi and then grabbed the special needs bag for the extra Infinit bottles. They actually had my bag ready for me so I grabbed it on the fly and emptied the contents with it hanging from my teeth for the first time, so I was proud that I still had the coordination to pull this off! <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR2P3_TZpLC-FljiMbhbDDRAJNGcyTlfIQRrrQPVsi2Zpe3hFBRxjKbX8TtmfLdgk0Gc7AGfQVuf0aIPIgl_z9kohgZTWTaa6cPhtzq6AwH0FUhXYsZml6PozJC_9O51crhcbM25_qyHa6/s1600/image002.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 211px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR2P3_TZpLC-FljiMbhbDDRAJNGcyTlfIQRrrQPVsi2Zpe3hFBRxjKbX8TtmfLdgk0Gc7AGfQVuf0aIPIgl_z9kohgZTWTaa6cPhtzq6AwH0FUhXYsZml6PozJC_9O51crhcbM25_qyHa6/s320/image002.jpg" alt="" id="BLOGGER_PHOTO_ID_5528379516800277106" border="0" /></a> Then it was time to bomb back down the hill to Kawaihae and accept some of that free speed, while always keeping alert because now the crosswinds had a little but more speed to play with and your surprise gusts would take you just that much further across the road. I was continuing to take in the nutrition, but around this time my stomach started to get a little gassy and upset and I think this was the beginning of some trouble. As the Infinit and GUs were not sitting that well, I instinctively backed off a little bit on frequency of ingestion, but of course this would bring other problems. Somewhere around mile 90-95 (Waikoloa to Puako) I started noticing declining power and focus, and watching my HR and speed start to drop off. I started drinking Coke at all of the aid stations and trying to take in more salt in an attempt to settle my stomach and simultaneously get in the necessary calories. Once I got up over the hill by the airport and began seeing signs of civilization again, my mood rebounded and I started mentally preparing for the run. I came into town, got out of my shoes and sat up about a mile out in one final attempt to let the stomach settle and to prepare for the marathon. I came in for the bike leg at 5:13:01 for a 21.47 mph average, with a 147 average HR that had declined steadily throughout the bike. Would I have anything for the run I wondered?<br /><br />I was in and out of transition pretty quick, although my time of 3:55 was inflated by a stop in the porta potty before heading out to Ali'i Dr.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyJ2u1JibIxP-plYP73qOEdNhJZrjTEodp9gE2CTRHKtcN_hVivyhVNLD7oR7e5x4FZ58cbZjYMpxKKxmceoNDR3rfRj6kkUOnpIy6H0m7BOEVR4CqZD2nCoWLqoG4jYx8PeYs8wsBDPfA/s1600/67479_1536085854398_1602394752_1277221_3830202_n.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyJ2u1JibIxP-plYP73qOEdNhJZrjTEodp9gE2CTRHKtcN_hVivyhVNLD7oR7e5x4FZ58cbZjYMpxKKxmceoNDR3rfRj6kkUOnpIy6H0m7BOEVR4CqZD2nCoWLqoG4jYx8PeYs8wsBDPfA/s320/67479_1536085854398_1602394752_1277221_3830202_n.jpg" alt="" id="BLOGGER_PHOTO_ID_5528469383409785954" border="0" /></a>I started out the run thankfully feeling pretty great and fresh, despite a still partially upset stomach and presumed calorie deficit. Aside from a good deal of burping and farting in the first three miles, I felt amazingly comfortable and energized, but I wasn't going to make the mistake that I did last year by running opening 6:30 miles. I was going to ease into this a little, and hold back until I knew my systems had stabilized a little bit. I was running along at about 7 minute pace or a touch under, and my HR was only about 150, so I was confident that I could keep this up for the length of the marathon, anf hopefully build on it as well. Seeing my parents out on Ali'i, as well as Jen, Kristen, Carrie, Chad, Matt, and Beth gave me a nice boost and a welcome distraction from the enormity of the task at hand. The out and back on Ali'i came and went, and I was feeling great and starting to pick it up starting to run 6:45s to 6:50s pretty consistently.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEins6W0sWikm551ldaOy8cDt5L_pDq2kW7B3yc6YewWKMDd7dueaIUBKMmxfYk1xG-fztt1KWvvDv7ZTJPbOcoiOqo6qJR9BHoBMDZfWv9pNIu1RmvmEiJ4mT5MuBILZ_tESoj0Pn0EFthl/s1600/image002.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 211px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEins6W0sWikm551ldaOy8cDt5L_pDq2kW7B3yc6YewWKMDd7dueaIUBKMmxfYk1xG-fztt1KWvvDv7ZTJPbOcoiOqo6qJR9BHoBMDZfWv9pNIu1RmvmEiJ4mT5MuBILZ_tESoj0Pn0EFthl/s320/image002.jpg" alt="" id="BLOGGER_PHOTO_ID_5528381752628874306" border="0" /></a><br />Looping back through town and up Palani Dr, I was reminded of how my family surprised me with a quick spectating shift last year and busted me walking up Palani hill, and also how my friend Joe told me that I better HTFU and not walk it this year, so I laughed and just shuffled up, keeping my HR under 160 bpm. Then it was up onto the Queen K again, but it was much more mentally challenging this time around, with an additional 114 miles in the legs. Now this stretch of the Queen K just DRAGS on. When Jocelyn was asking me for pointers on how to break down the course, I told her this segment was only about 4 miles, but it turns out that its nearly 6, and so isolated. The throngs of cheering fans and supporters from Ali'i, Kuakini, and Palani are gone, and its just you, your competitors, your thoughts, and the HEAT. I was still running strong along this stretch and doing pretty well, but suddenly after an unexpected burp and subsequent acid reflux taste around mile 16, my stomach turned and I had to stop, double over, and projectile vomit 5 consecutive times. I felt like such a chump, doing this right after I passed Ironman legend <a href="http://www.slowtwitch.com/Interview/The_one_and_only_Ken_Glah_227.html">Ken Glah</a>. Who knows though, maybe he was impressed to see me Puke n Rally, standing back up and resuming running right away. But probably not! So I quickly resumed my pace and got down to business doing the out and back in the Energy Lab section of the course, easily the hottest place I have ever been on Earth. I took three aid stations off from any drinking or eating, and once back up on the Queen K, took two full cups of Coke and even some pretzels washed down with more Coke. This seemed to do the trick, and not a minute too soon as I was starting to get a little dizzy. The rest of the way down the Queen K the mental strategy was to remind myself that every step brought me closer to the finish, and that the quicker I could go would give me an even greater PR once I did the math. Turning right onto Palani I felt an instant surge of power, and remembered the ecstatic final mile from last year and my energy was easily doubled. Three turns later, I was coming onto Ali'i Dr for the finishing stretch of another dream come true on this storied road. I kicked it up a notch in the finishing stretch, but not quite as fast as last year as I wanted to take in the moment and drink it in a bit more, as last year I remember being a little too cooked and not as present in the moment. Coming across the line, I put my hands up in the Helping Hearts sign, showing my love for Ballou Skies and the team, and then pumped my arms and fists for the gift of such a wonderful day. I ran the marathon in 3:13:05 to finish the race in a PR of 9:33:14.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMWiuTsFfzBmh3ZIT5q56nivAeON4haI9UlUAc1_O_m-QPkratzuuHMviGfxyH_JP3YDQhcwChpH10Q8D3RRDh_qfxwQTc8qCFY5QFYWe5LkMQ-a1E-2WQYpNqjZTb2z1bzcZh3y6nGS7n/s1600/image002.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMWiuTsFfzBmh3ZIT5q56nivAeON4haI9UlUAc1_O_m-QPkratzuuHMviGfxyH_JP3YDQhcwChpH10Q8D3RRDh_qfxwQTc8qCFY5QFYWe5LkMQ-a1E-2WQYpNqjZTb2z1bzcZh3y6nGS7n/s320/image002.jpg" alt="" id="BLOGGER_PHOTO_ID_5528381304455401922" border="0" /></a><br />As the night wore on, I regrouped with Jocelyn, Chad, Matt, and family, and recounted the great days everyone had and the powerful experiences that were now etched into our legs, arms, hearts, memories and consciousness. Jocelyn overcame a terrible set of circumstances after being hit by a truck on the preceding Wednesday that ruined her bike and ballooned her knee and elbow. Chad realized his dream to return to the Big Island after tireless work and commitment to his goal and passion for the sport. Matt raced here in Kona for the first time as bad luck had conspired against him on too many occasions, finally fulfilling his dream. Beth did her first Ironman after not quite being sure that she wanted to, but ended up loving it, I think it is safe to say, as we all do. Ironman starts out as this external accomplishment, but becomes a part of who you are, I think in large part due to the goals you set, dreams you pursue, and the people you meet along the way. It is not the destination, it is the journey. Although Kona is certainly a worthy destination! Many thanks go out to Jocelyn, my family, friends, Ryan and Ty, our great team, <a href="http://www.ballouskies.com/">great charity</a>, coworkers, and to all who cheered, supported, tracked, or showed interest or gave energy in any way - you are the best, and I am incredibly grateful.<br /><br /><div style="text-align: center;"><span style="font-weight: bold;">Mahalo nui loa!<br /><br /></span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLxGodp5QnPAotd3LZ4Or4ZHd7VOGwyDMMRF5DJf8XqKg0Od-ZzjWUgKqif3U8JRPJgjdiu8HkW5p1M0sGWepHgbMM6CG0Q29SlMCBK84vjq9M0ImINBhLW0Bwb2Ou1HEwKg53talUdemO/s1600/image002.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 212px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLxGodp5QnPAotd3LZ4Or4ZHd7VOGwyDMMRF5DJf8XqKg0Od-ZzjWUgKqif3U8JRPJgjdiu8HkW5p1M0sGWepHgbMM6CG0Q29SlMCBK84vjq9M0ImINBhLW0Bwb2Ou1HEwKg53talUdemO/s320/image002.jpg" alt="" id="BLOGGER_PHOTO_ID_5528382185833482690" border="0" /></a></div>Jeremyhttp://www.blogger.com/profile/12447049754872053339noreply@blogger.com2