Who is Ted?

I'm the father of two beautiful daughters and an amazing wife. For fun, I enjoy the long hours of seemingly endless suffering that endurance sports (mostly running, cycling and triathlon)provide. During my "down time" I'm an avid beer snob and self-described gourmet chef (in other words I like to burn things on a stove or grill).

9.9.14

Harvest Moon Triathlon Race Report


. . . There was only a half mile to go . . . probably even less than that.  I looked down at my feet mostly because I was too exhausted to lift my head any further.  Every step that drew me closer to the finish also inspired a steady wave of nausea like the small ripples washing onto the shore of a lake.  I took the deepest breath that I could and tried to hang on.  A few other competitors came by me in the last stretch leading up to the finish.  Finally, I rounded the corner and up ahead the finish line came into view.  Directly in front of me was the optional "slip n slide," but I deferred, knowing that hurting as badly as I was, I might not be able to make it up and off the slide before the next competitor came barreling down behind me.  I wandered back behind the slip and slide and grabbed a couple of bottles of water.  There was a concrete post that reached just to my shoulders.  I leaned forward and rested my arms and head for a minute, before a kind volunteer offered to get me some recovery beverage.  As nasty as the orange concoction tasted, I stuck with it, knowing how badly I needed the calories.  With that my 2014 triathlon season came to a close . . .

Several hours before that I awoke at my brother's house.  I'd had a solid night's sleep and I awoke not feeling overly tired.  That said, I was fairly anxious as I realized that I had a long day of racing ahead.  I didn't doubt my ability to complete the race, but I wasn't sure how I would perform with the limited amount of training I'd gotten to do in the previous month.  After a quick breakfast we hit the road and reached the race venue in a short twenty minutes.  Our early arrival meant that we were rewarded with a close-in parking space right next to the transition area.  It took us little time to get set-up, body-marked and to take the obligatory trip to the port-o-potty.  A short while later we were down at the water's edge listening to the pre-race announcements.

The Swim:
I'd heard that the water in the Aurora reservoir was a tad cooler, but also very clear, and this was certainly the truth.   As our wave got underway, it was amazing to actually be able to see within my immediate vicinity while staring down into the lake.  This was the first OWS I'd done since the Boulder Sunrise Triathlon back in June.  It was an out and back course that was approximately 1.2 miles long (perhaps a bit shorter than that).  Starting out I had my usual ordeal with being in the washing machine caused by the dozens of other swimmers all around.  I'd tried to move off to the right side, but I still found a number of people coming up from behind me and so I tried not to get kicked or punched.  While I managed to avoid any knock out blows,  I did find the right side of my goggles had a small leak, and so every couple of minutes I was forced to roll onto my back and drain my goggle.  In spite of this, my swim went surprisingly well.  I really tried to focus on both my breathing and my stroke technique, and the more I concentrated, the easier the swimming felt.  As I reached the final turnaround buoy and glanced at my watch, I was pleased to see that I was heading back after an outbound swim of 16:55.  At that pace, I would be right around 34 minutes total, which was well below what I'd anticipated.  I pressed on and did some of my best swimming in the last two to three hundred yards.  When I reached the shore I was a tad slower at 36:55, but this was still on the pointy end of what I'd hoped to do.  Even better, I did not feel tired and I still had plenty left for the rest of the day.  Swim Result (Based on prediction chart): Between Epic and Great.

Transition One:
Sometimes it's easy to take the transition time for granted in this long of a race. Given that the race lasts several hours, there isn't the same level of pressure that can be found in a sprint or olympic distance event when it's essential to be in and out in less than a minute.  Still I wanted to make my transitions a bit quicker and not waste unnecessary time.  I had no trouble getting either my arms or my legs out of the wet suit, even with my watch and timing chip.  I quickly dried my feet and got my shoes on.  The helmet and glasses presented no problems and I was out on the bike course.  Total time for T1 was a quick 2:37.  T1 result: Between Great and Good.

The Bike:
The wind was out and it favored us on the outbound leg.  In fact most of the first 30 miles were somewhere between 21-24 mph with little or no effort.  I even clocked one of the miles in under two minutes.  I coasted most of the downhill sections in order to save some energy for later.  I figured that as long as my average speed was somewhere around 20 mph, I was on target for a great ride.  Halfway through I was at 1:18, which would mean a 2:36 ride if I kept the same pace.  I knew that I wouldn't and right around 30 miles the course turned back towards the start and I found myself confronting a steady headwind, as well as a fair amount of climbing.  I did my best to increase cadence on the hills and spin up them with as little effort as possible.  That being the case, I saw my pace dip to below 13 mph on several occasions.  I continued to ride conservatively, but even as I climbed the last bit back to transition, I sensed that my legs were a bit more fatigued than I'd hoped.  My time for the bike leg was 2 hours, 56 minutes, and 14 seconds.  This was a bit slower than I would have hoped, but given the wind and hills was a decent result, putting me somewhere between a "good" and "great" performance.

Transition Two:
Back in transition, I experienced some minor confusion as I returned my bike only to find another bike in my spot.  Another competitor had placed it there without realizing that he was one space off.  At the time, I found this fairly irritating though in retrospect it wasn't such a big deal.  Funny how races can make us hyper-sensitive to things.  At any rate, I racked my bike and carefully got into my running shoes.  As with T1, I didn't want to spend a lot of time in transition.  I was able to stay focused and managed to make it out in 2:58.  Closer to Good in terms of results.

The Run:
Starting out on the first mile, I felt a bit winded and tired from the bike and I sensed that it would be tough to string together a really solid run.  I decided to really look at it as a mile to mile situation.  I pushed forward and to my surprise I hit the first mile in just over 8 minutes.  That was too damn fast I thought to myself.  I stopped and walked through the first aid station so that I could get plenty of water and ice.  The sun was beating down fairly well at this point, and I wanted to be sure that I stayed cool.  The next two miles were a bit slower and I probably spent a little too long at the mile 3 aid station.  I made a mental note to try and walk through the aid stations rather than stopping completely.  Just past mile four I found a bathroom and decided that a quick break was in order.  I also discovered that my right calf muscle had begun to cramp up a bit.  I stopped a couple of times to stretch it out.  I still had 9 long miles ahead of me and I contemplated that I might be walking a fair amount if my calf got any worse.  Instead what I discovered is that the pain was diminished if I kept moving.  I decided to keep running and as I did, the cramping was less bothersome.  I kept getting closer to the turnaround and saw my brother a few minutes ahead of me.  There was a small miracle when I reached the turnaround.  The sun disappeared behind some clouds where it would remain the rest of the afternoon, and I suddenly felt rejuvenated.   As I worked my way back to mile seven, I picked up the pace quite a bit.  Unfortunately, it was a bit too much, and my calf seized up on me again.  I stopped and stretched it out as best I could, but it would remain a dull ache for the next six miles.  Still, I pressed on.  Without the sun, it was much cooler and I even managed to skip a couple of the aid stations.  In retrospect, I probably should have hit one or two more, as I think the last couple of miles were really a "bonk" for me.  I managed to catch up to my brother once at mile 9 and then again at mile 10.  It goes without saying that we were both feeling the effects of a long day of racing.  My time for the run was 2:08:41. This was a "less" than average performance, but I can honestly say that I gave it everything I had, which is the true measure of success.

Overall: 
My overall time for the race was 5:47:27.  This put me in 112th place overall out of 363 competitors.  That's within the top third overall.  In my age group I was 19th out of 45 competitors, or somewhere around  the top 43%.  I've had better finishes in other races, but I still was pleased to be in the top half overall.  When I look at my overall time that gives me a result that is pretty close to a "good" performance, and I'd say that feels about right.  With a bit more training, I think I could have cut the bike time down by a few minutes, and with better bike fitness, that will translate into a stronger run.  I can't say when my next half distance race will be, but I know the next time, I will be in better condition than I was this go around.

Speaking of next races, I know that the next big challenge for me is Ironman Boulder.  This race was a not so subtle reminder of how difficult that race is going to be.  Had IM Boulder been yesterday, I would have been nowhere close to finishing.  Mercifully, it was not.  I will take a bit of a break now, and then sit down to plot out a strategy for tackling that next great challenge.

30.8.14

2014 Harvest Moon Triathlon Race Plan


In October of 2013, I was cruising along the bike course of Ironman 70.3 Austin.  With around 8 miles to go, I was feeling great and was about to dial back my speed a tad so that I would have something left for the run.  At that moment, a large orange cone appeared on the road straight in front of me.  There was no time to brake or maneuver around it, so I clobbered it at a little over 20 mph, hoping my momentum might help me to stay upright.  It didn't, and instead of finishing the race, I wound up in the emergency room with a broken collarbone, cracked rib, and a pretty fair amount of road rash.  I would spend the next two months recovering.
Not so great ending to Austin 70.3

It's now 10 months later, and I'm gearing up for the Harvest Moon Triathlon.  This is a half-distance as well, albeit a local, non-WTC one.  It's my last triathlon of the season, and most likely my last until Ironman Boulder next year. For 2014, the Harvest is my "A" race and I'm excited to get after it.
That said, I've had to adjust my goals a bit this time.  Last weekend I went out for a ride and a run, and while I didn't feel terrible, I can also tell that I'm not at optimum fitness.  I don't have any doubts about finishing, but I also recognize that I haven't put in the time and effort into training to put together a sub 5:30 performance.  There have been a number of reasons for this but the main one has been that work has been unusually busy this month.  Not only do 55-65 hour work weeks reduce the amount of time available to train, but they also do a decent job of zapping the energy to go out and train.  I don't have any doubt that I can finish the race, and I still feel like a sub 6 hour race is feasible, but I will need to be feeling 100% and I will need to race smart.  So with that, here's my race plan!

Taper Week:
With students reporting back to school next week, it will be an ideal time to taper, as I'll still be quite busy.  My plan is to do a ride this weekend, and get a short swim and run in during the coming week.  That's it. Thursday, Friday, and Saturday will be full rest days for me.  I want to be "itching" to go at the start on Sunday morning.  After last weekend's difficult workout, I've also been paying better attention to my nutrition.  I've laid off the beer (sigh) and recognized that a steady diet of breakfast burritos, pizza, and onion rings is probably not helping any.  I mean, Jesus!  I ate donuts at least twice the week before last.  And when I say "ate donuts twice," I don't mean that I ate two donuts.  Consider half-dozen to a dozen to be a better unit of measurement for how said donuts were consumed. All of that is behind me now, and with two weeks of healthy living, I should be doing much better come race time.

You just can't do that!
Race Day Plans:
The extended forecast for Aurora looks to be pretty decent.  Afternoon T-storms are likely, but at this point, it doesn't look like it will be scorching hot or freezing cold.  That said, you can never be certain what you will get with the weather.  I've done a lot of training in hot weather this summer, so I'm used to it, but I would prefer temperatures in the 50's and 60's come race day.
I like a simple transition area, so I will try to keep things to a minimum.  If the weather is rainy and/ or cold, I may have to add a few items, but we'll just have to wait and see.

Extended forecast for Aurora next weekend
Nutrition:
I've been giving some thought to nutrition as it has been quite some time since I've done a race of this length.  While I don't plan on doing a lot of "experimenting" on race day, I do plan to take in a bit more nutrition than in the past.  I've had a few "bonking" moments throughout the summer that I believe are due in part to a lack of sufficient nutrition along the way.  I will probably put a couple of solid power bar items into my kit for the bike as I find these are less upsetting to my stomach.

The Swim:
The swim remains my biggest limiter.  I've worked more on swimming this year than ever before, but that hasn't really translated to getting much faster.  The lack of opportunities to do some OWS also doesn't help, and so I am not the greatest at sighting.  That said, I do feel more comfortable in the water and I'm not nearly as exhausted from workouts.  I've added more structure to my workouts and really concentrated on better form.   My goal for this race will be to swim comfortably and to try not expend too much energy, saving it for the bike and run.  I believe that a swim of 38-42 minutes is reasonable for this race.

Transition 1: Coming out of the swim, I will try to hustle out onto the bike course.  T1 is an easy place to lose 2-3 minutes if you aren't careful.  I believe that a simpler transition area helps with this as it reduces the time you need to get going (2-3 minutes).  I will skip the socks at this point.

The Bike:
I've felt pretty good on my longer rides this month.  A few weeks back, I knocked out a 62 miler and kept a pretty steady pace the whole time.  However, since my fitness isn't as strong this year, I think the bike is where I need to be careful.  It would be easy to put in a really strong ride, only to wind up struggling through the run.  From what I understand the bike course isn't difficult, but it does have a number of rolling hills and false flats on it which means it will be difficult to keep a steady pace throughout.  Barring weather issues, I think I can ride this anywhere from 2:48 on the high end, to 3:05 on the slower end of things.  That said, I would really prefer to be somewhere in the middle of these two numbers.
Transition 2:  After a long bike ride, this is an easy area to lose some time.  I will throw on my socks and shoes here, and put on my visor.  I've been running with a visor and without sunglasses which has made for one less thing to worry about (2-3 minutes).

The Run:
Looking at run times for my age group from 2013, it looks like most finishers in the top half ran between a 1:40 to a 2:20.  Since running is still my strongest area, I feel like I can put in a decent run.  Earlier this year, I would have hoped to do it sub 1:50, but I think that this is probably out of reach.  If it's at all hot, this could be another factor.  Therefore, I'm going to shoot for something between a 1:55-2:05.  What I would like to do is run the first half at about 15-30 seconds slower per mile than the second half.  If I feel good at 10 miles, then I can put the hammer down and finish strong.

The "Chart":
As always, I like to chart out the possibilities for the race.  Here are some possible scenarios:

Barring any major disasters, I honestly believe that I have a shot at finishing somewhere around the 5hr 45 min mark.  The truth is, if the weather is decent, I will be satisfied with anything under 6 hours.  That would be a good starting point going into the off-season before gearing up for IM Boulder.

5.8.14

Ironman Boulder 2014


This isn't a race report.  If you're looking for a first hand account of the race from swim to bike to run, you won't find it here.  I was at the Ironman on Sunday, and I was at the finish line well before the first athlete arrived.  This year I volunteered at the race which was absolutely awesome.  Along with my brother, we were stationed at the finish line.  It was really cool to see all of the athletes make their way in to the finish and celebrate that moment of accomplishment.  Originally we were signed up to pass out medals and t-shirts, but after a while we wound up being the ones to pass out water bottles (People seemed very thirsty when they finished?).  The finish line was a very inspiring place to be.  Some folks screamed and yelled and jumped around as they finished.  Others were more subdued.  There were a few tears, a few wheelchairs, and plenty of tired faces.  I was busy, and so I did not take many photos, but here's a few to enjoy.

There isn't a better view than the finish line.  Here's a photo of everyone waiting as Justin Daerr, the overall winner, makes his way down the finisher's chute.

There were a few other SoCoT2 members volunteering (along with many racing) and thanks to Kim for snapping this photo of my brother and I getting ready to hand out medals.


One of the jobs of the volunteers it to be a finish line "catcher."  They help to ensure that the athletes make it from the finish line to the exit area without any mishaps.  When Laura Bennett, a professional triathlete from Boulder finished, she had a special "guest catcher."  I was a little slow on the picture taking, but she was assisted by none other than Mirinda Carfrae and her husband Tim O'Donnell.  Pretty cool when the current Ironman World Champ shows up at the finish line!


This was the third event that I've volunteered for this summer and it has been a really cool to see the races from a different perspective.  Alas, I won't be back to volunteer at Ironman next year . . . The photo below explains why!


Yup, here goes!  Next year will be my 6th year in triathlon and it's time to take the plunge.  My brother (who is also going to race) and I got up early on Monday morning and made our way to Boulder High School where we were able to "priority register" for next year's event.  After witnessing last Sunday's race first hand, I'm very excited to be signed up for 2015.  I know that a lot of blood, sweat, and tears stands between me and the finish line, but in the end, it will all be worth it!


IRONMAN BOULDER 2015