Last weekend I competed in the Timberman 70.3 triathlon in Gilford New Hampshire.  This is like a hometown race for me because it is only 90 minutes away.  The race director Keith Jordan always does a great job organizing this race and the volunteers and spectators are great.  It also had one of the most competitive mens pro field in on the 70.3 circuit.  My goal for the race was to swim hard, bike hard to put me in a good overall position to use my run to be with the leaders

  On race morning the temperature was already pretty warm and the air was very humid.  It was going to be a very hot and humid race.  I started in the front row on the swim and my goal was to stay on the feet of some of the top guys.  When the race started I did a good job of staying on their feet for the first 400 yards.  Normally after about 100 yards I am swimming by myself so this was a big step for me.  What I wasn’t prepared for was the constant contact with swimming in a group.  At about 600yds there was a group of about 10 and I was in about 3^rd in the group.  I stayed with this group until about 300 yards to go when I lost the feet of the swimmer in front of me and began to prepare to exit the water.  I exited the water with a time of 27:40 and was the 12 male pro out of the water.  Not to bad.

  I got on the bike and was with a group of about 4 riders.  My goal was to try and average 285 watts on the bike.  For the first 30 minutes my quads were really sore and felt tired.  I kept pushing because normally I have plenty left at the end of the bike.  After the first 30 minutes I started to feel much better and was cruising along.  At the turn around I was feeling great although my watts were a bit lower than I had hoped, 270 so I decided to pick it up.  I had just over 1 hour left on the bike.  After pushing at about 290 watts for 5 minutes, I started to feel tired.  So I decided to back off the pace a bit and try and settle back in at my goal watts.  For the next 30 minutes I averaged 280 watts.  At about mile 40 Janda Ricci-Munn came by me and I tried to keep him in sight.  At this point I decided not to focus on my powermeter, but focus on keeping Janda in sight.  During this last 16 miles the temperature really started to rise and I was starting to get very hot out on the bike.  The sweat was dripping of my face and elbows.  I had also gone through all of my nutrition on the bike after about 90 minutes so I didn’t have much in the way of calories for the last 45 minutes of the bike.  I did grab a Gatorade at one of the last aid stations, but the lid was not put on properly so every time I took a drink it spilled all of me and my bike.   I finished the bike in 2:17:18.  Not a bad time, but the course was very fast since most of the roads were just paved.

  My goal was to begin the run at about 2:45-47, so that I could run 1:15-16.  This would give me a finishing time of around 4:00-4:03 which I knew would put me right in the mix with the top guys.  I came out of T2 just over 2:48 so I was a bit slower than I wanted but still feeling pretty good. I lost some time to Janda in T2 so I had to push hard the first mile to catch back up to his shoulder.  I caught him at the 1 mile marker and tried to settle down into a comfortable pace.  My first mile was in 5:50 which was a bit slower than I thought since I was working so hard.  I figured it must have been slow because it was a bit long and was mostly up hill.  I was still having a tough time settling into a comfortable rhythm but I figured it was because I was running 5:30-5:45 pace.  When I got to the 2 mile mark I checked my watch and I was running 6:00 min/mile pace.  Not a good sign.  I am still holding out hope that between miles 2 and 3 I regain my running legs and am able to snap out of the pace I am running.  Unfortunately my next mile is even slower.  At this point I realized that my running legs are not going to come around.  Also I strained my right calf last weekend and that was started to get really tight and on the verge of seizing up.  I was only able to land on my heel and push off with my heel.  Adding to my misery my left achilles which had been sore for the past month was really starting to ache.  By mile 4 my goal was to just try and finish without injuring myself so bad that I end my season.  I finished the run with a time of 1:23:44.  I was the 8^th placed Pro with a time of 4:11:49.

   Overall it was one of my most disappointing races as a pro triathlete.  People had said that I might not feel 100% because of what Lake Placid Ironman took out of my legs and they were right!

My oldest son Jack wearing the shirts that my Wife made for Lake Placid.

My oldest son Jack warming up my uniform before the race.

   At Lake Placid I rented a house about 1 mile from the start of the race.  Staying at the house was my wife (Megan), two sons, (Jack 2 ½ and Hunter 15 months), both my parents, my mother in-law, my uncle and my coach, Kurt.  It was a full house!  After driving the course the day before race I thought that I was making a huge mistake trying to race an Ironman while only training 10 hours a week.  What was I thinking!  The weather was forecasted to be showers with occasionally thunderstorms which would have been perfect.   On race morning I was more nervous than any race I have been in for a long time.  Normally I knew what to expect during the race, this time I had no idea what laid ahead of me.   

  The pros get to start 10 minutes ahead of the age-groupers which was nice because I didn’t have to try and swim with 2300 other people around.  The gun went off and it was still one of the roughest swim starts I have been in and there were only about 50 pros at the start.  About 100 meters in I went to look up and the girl next to me clocks me right in the temple knocking my goggles off.  I quickly reseal my goggles and kept swimming hard.  My goal was to try and be with the second group of swimmers.  After about 5-10 minutes I settled in behind some feet.  About 15 minutes into the swim I looked up and saw that the leaders were not too far up which was good and I was in a group of 4 other people.  I went through the first loop in 26:20, which I was very surprised by.  I jumped back into the water for the second loop.  The pace seemed to slow significantly.  Halfway through the second lap I tried to read my watch to see what pace I was swimming but couldn’t read the numbers.  I was convinced that I would probably come out of the water somewhere between 60 and 65 minutes.  I got out of the water and the clock read 55:21.  Very surprising!  I ran down the street heading for my bike.  I looked back and did not see the group I came out of the water with.  I then realized that it was because they stopped at the wetsuit strippers, which I probably should have. 

   I grabbed my Jamis Xenith T2 and headed out on the bike course in 5^th place in the men’s pro division.  I tried to settle into my pace but had a tough time with other guys flying by me on the bike.  By the time I descend the large hill about 15 miles into the bike I was in 11^th place.  The sun started to come out and it was really getting warm on the bike.  Not what I had planned on at all.  The first loop of the bike was pretty uneventful.  I stayed right on my goal watts number for the 1^st loop.  I complete the first loop in 2:25.  Starting the second loop I began to realize that holding 250 watts for the next 56 miles was not going to happen.  Just after I passed the aid station at the beginning of Haselton Road I looked down and realized that I did not have any fluids left.   I got to the turn around, about 7 miles, and was dying of thirst and needed food.  With no fluid I was not going to try and take any gels because I wasn’t sure I would be able to swallow the gel.  I finally got to the end of Haselton and grabbed a water and Gatorade.  I proceed to drink nearly a whole Gatorade going through the aid station.  At this point I had about 60 minutes left on the bike.  I had no energy at this point and was struggling to ride 200 watts.  My back was cramping and I was having trouble breathing and staying in the aerobars.  This was my biggest fear that I would crack during the last hour of the bike.  At this point my nutrition plan went out the window and I tried to eat my way back to T2.  I made the turn onto Highway 86 and had only 13 miles to the finish.  The only problem was that it was all up hill.  On the first hill after the turn onto HWY 86 I passed Petr Vabrousek, Paul Fritzsche and Tereza Macel, shortly after I passed Zach Ruble.  Zach proceeded to ride really tough and hung with me to the last climb, called Papa Bear or something.  (I was cursing all the bears the whole way up HWY 86!) .  Just before we entered town Mac Brown came charging by both Zach and I.  I enter T2 in 6^th.  I had the 7^th fastest bike out of the male pros with a time of 5:03:42.

  I came into T2 put on my Newton running shoes and headed out on the run.  I had a very fast T2 (3^rd fastest overall!) and was starting the run in 5^th place.  I heard that I was 11 minutes behind 2^nd and 7 minutes behind 3^rd and 4^th.   I tried to settle into my running pace and not go out to hard.  My first mile was 5:30, not exactly “settling” in, although it was mostly downhill.  I finally settled into my running rhythm and was clipping off 6:15 to 6:20 miles for the first 13 miles.  I went through the ½ in 1:23.  I was now only a few minutes behind 2^nd and closing fast.  I still felt I was holding myself back.  I thought at this point that at around mile 16 I would have to start pushing the pace and then the last 2-3 miles I would just try and hang on.  Just as I was thinking this my quads started to cramp.  I had to really push just to try and keep 6:30 pace.  My goal was to try and run 6:30 pace and run a sub 2:50 marathon.   By mile 19 I had nothing left and was just trying to put one foot in front of the other.  I had switched from trying to catch 2^nd, into survival mode.  I caught Matt Lieto on the large hill by the ski jumps, around mile 22.  I kept pushing hoping that I would see Jason Shortis who was running in 3^rd up the road.  At mile 23 I heard that I was just 1 minute behind Jason, but I still could not see him.  My coach and family yelled at me mile 24, but I was to tired to acknowledge them.  All I could think about was the end!  My other goal was to go under 9:00 hours.  When I got to mile 25 my watch read 8:51.  I knew at this point I was probably running 7:30 pace adding 90 seconds for the .2 miles to make 26.2 miles put me exactly at 9:00.  So I had no time to spare.  I entered the stadium and my watch read 8:59:20.  I couldn’t see the finish and wasn’t sure how far around the skating oval I had to go.   When I made the last turn to see the finish, the clock read 8:59:40.  I tried to “sprint” for the line and crossed just under 9 hours, 8:57:57, good for 4^th place overall and the first American.  My marathon time was 2:56:09 good for the 3^rd fastest time in the race.  I qualified for Kona, but did not take my spot for financial reason. 

  Overall I was happy with my race.  Going out too hard on the bike really cost me tons of time at the end.  The last 20 miles of the 2^nd loop I was 10 minutes slower than the 1^st time around.  I learned a lot from this race and I should be able to take what I have learned and improve on my next Ironman.   With out the help of Kurt Perham helping with pacing, nutrition and all of the other things I would have had no chance of doing well.  Also a huge thanks goes out to my team US Pro Tri and all of the sponsors, Jamis bike, Newton running shoes, Zone nutrition, Hed wheels and all of the other sponsors (see www.USProTri.com ) for providing me with training and racing equipment.  And most importantly to my wife and family for the support in pursing my hobby!   

  On race morning we were told that wetsuits would be allowed which was pretty surprising since the water seemed very warm.  The official water temp was 77 with the cut of being 78, (age group rules.)  I started in the first wave with about 30 other guys.  About 500 yards into the swim I was at the tail end of the lead group.  I could see that two guys were starting to pull away from the front but I was content just sitting in the group.  Not sure if I could have gone with them since I was so hot.  The pace seemed to slow a bit after the half way point and other swimmers were starting to catch our group.  When we exited the water there were about 10 or so swimmers in the group with 2 people out front. 

  I got on my Jamis Xenith T2 in about 4-5 place, right with my US PRO TRI teammate Ryan Bates.  About 5 miles into the bike the race goes down a bike path which is about as wide as a one lane road. It was flat and as straight can be.  My legs felt a bit tired but I was still able to keep my power near my goal.  The roads were very well marked with painted arrows on the road ahead of the few turns that were on the bike.  Like I mentioned before the roads were closed to traffic and there were cops at nearly every intersection.   There was tailwind for the second section of the race which helped keep my speed up.  My time was 2:09:xx on a course that was a bit short. 

  I rolled into T2 and jumped off of my bike.  About 2 miles into the run the skies opened up and it started pouring on me.  It was actually nice because it was starting to get a bit hot and humid.  It rained off and on during most of the run.   The course was a simple out and back course on a side street that went around the lake.  There were some small rolling hills so it made the course fly by.  Also there were mile markers clearly marked every mile on the run and were very accurate.   I spent most of the run trying to hold back since I am racing Lake Placid in two weeks.  I ran 1:19:xx, finishing in a time of 4:01:22. 

  Overall this was a very well organized race and rates right up there with some of the best 70.3 races in the country.  One of the exceptionally nice things were the pre race expo was very extensive.  Also the food buffet had tons of stuff.  Each athlete was given a ticket to get Baskin Robbins sundae cup which was amazing.(Although not sure if it compares to Jordan’s Ice Cream.).  The other nice thing that you can’t find at a WTC 70.3 is that small race feel and the comradery that you find at a race like this.  Anyone looking for a great half-ironman or sprint race a bit off the beaten track should really consider this race.

  Here is a link to the local news paper article and video clip of me finishing:

http://www.thestarpress.com/section/SPORTS

 Here is a link to the results:

http://onlineraceresults.com/race/view_race.php?race_id=11328#racetop

  Race morning was very uneventful which is always nice.  My goal in the swim was to swim hard the first 500 yds and try and get with the second group of swimmers.  The gun went off and immediately my goggles started leaking.  Not good!  I had to stop a couple times and clear them and reseal them.  By the time I got that cleared up I was swimming by myself again.  I started to get into a rhythm and passed a few people about half way through.  Then with about 400yds to go the pro women started swimming by.  I jumped on the feet of a small group and finished the swim in 26:45 (15^th place for the pro men) about 4-5 minutes back from the leaders.  Definitely not the swim I was hoping for. 

  Starting the bike it took me about 30 minutes to get into any type of rhythm.  My goal was to avg 290-280 watts on the bike.  It seemed like whenever I looked down I was either 330 or 250 but never where I should be.  My plan was to stay patient and work the second ½ of the bike and the run.  I knew with such a challenging course I need to have plenty left for the end.  There was one section where it was down hill for about 5 miles where I was going 40+ mph the whole time.  I also knew that between miles 20-30 there was a 7 mile hill.  As tough as the course was none of the hills were very steep, most were long steady climbs.  I was able to sit and pedal up nearly all of the hills. The other thing that was nice was that the roads were all in good shape and were not too rough.   I picked it up for the last 15 miles to finish the bike with a time of 2:24:49 and in 9^th place, although Paul Amey(3x Duathlon World Champion, 2008 Florida 70.3 and Eagleman 70.3 champion) was right on my heels.

  Starting the run I had a terrible side stitch.  It made it even worse that the first mile and ½ was all down hill.  Every step was very painful.  I have been getting side stitches during most of bricks and even at my last race Florida 70.3, but they normally go away after a mile or so.  I was not so lucky yesterday.  It started to go away during the uphill K-Swiss mile but then came back on both sides shortly after.  The course is an out and back with a loop at the very end.  Near the turn around I was able to see the guys in front of me and many of them looked like they were really struggling.  I thought that if I pulled it together I might be able to catch some of them and move into the money (top 8).  At about mile 9 my side stitches started to go away so I started to pick up the pace.  On the long uphill I passed Leon Griffen to move back into 9^th.  I felt good for the last 3 miles but it was a bit too late.  I ran 1:19:57 for the 5^th fastest run.  Not super fast, but considering the way I felt I was happy.  My overall time was 4:15 good for 9^th a very disappointing day.  Luckily I race again next weekend a Eagleman 70.3 so hopefully I can redeem myself with a good race there.

  Overall this was a great race and I will definitely be back next year.  Anyone looking for a challenging, scenic, well run ½ Ironman should definitely do this.  The other thing that was great was that it took place in Quassy Amusement Park in Middlebury,CT (www.Quassy.com).  All athletes and spectators got free admission to ride all of the rides and into the water park.  My oldest son Jack loves scary rides so it was perfect for him.  Although he is only 2.5 years old he was able to ride nearly all of the rides.  His favorites were the roller coaster, the pirate ship, tilt-a-whirl and paratrooper. 

It has been a while since I have last posted but am going to try to stay a bit more current now that the season has started.

  I just got back from my first major triathlon of the 2009 season, Florida 70.3.  Overall I was a bit disappointed with my result, but considering my training this offseason it wasn’t too bad.  I was 12^th overall with a time of 4:04:42.  Hopefully this can be a good race to build on.  It has been that way in past.

  I went down with my wife, Megan, and our oldest son, Jack (2.5 yrs) and was using the race as an excuse to take Jack to Disney.  For the second time in his short life I may add. We stayed at the Nickelodeon Hotel (www.NickHotel.com) which was a great hotel; unfortunately Jack is about 4 inches to short to go on the water slides.  Despite that Jack loved the hotel. 

  On race morning we driving to the race and I was driving the same way I went the day before to check in.  We were getting close when we noticed cops had blocked off the road going to the Fort Wilderness.   We were already a bit late so this was not good.   We now had no idea how to get to the race.  After driving around Disney for a bit we were able to find the parking lot near For Wilderness.  I had about 1 hour before my wave was to start and the parking lot was 1+ mile away for transition.  So as my warm-up was running down a paved trail in the dark with my backpack. 

    With the race about to start my goal was to try and stay with the main group.  When the race started I got caught behind some slower swimmers and lost the main group at the start.  After about 500 yards I found myself in a small group of about 3 other swimmers.  I swam in 3^rd at very comfortable pace.  I got out of the water in 30:04 and was 5 minutes down from the leader and about 3 minutes down from the main group. 

  Starting the bike I was with a few other guys, one being Alex McDonald.  I had a tough time settling into a rhythm and I let him and a few other go.  Hindsight being 20/20, I should have pushed a bit to stay with them.  There were 3 out and backs on the bike course so I could see where I was in the race.  There were about 15 guys riding together in the second group.  I have to say that they were riding very legally every time they pasted me going the other way.  I have done a few other races were this group tends to look more like a bike race.  I rode nearly the entire bike alone and struggled keeping my power numbers where they should be.  I was about 15-20 watts less than what I was hoping to ride.  Most of the time during the bike leg even if I struggle in the lst hour I seemed to get a second wind in the second hour, but it never seemed to come.  My quads were really hurting with 11 miles to go and the end couldn’t come soon enough.  

  I got off the bike and had no idea what to expect.  I had only done a few bricks all year and they were normally after 90 minute rides and were only 4-7 miles.  Also my legs were toast from the bike.  I started the run and felt really slow and tired.  I was hoping this would go away. I looked down at the mile marker and ran a 5:35, which was very surprising.  I felt just as bad during the next mile and it was again in 5:35.  I started to feel much better after that.  Miles 3-8 I felt great all in about 5:40-5:45 pace.  I even found myself holding back during miles 6-8.  My plan was to start pushing it at mile 9.  I looked down at mile 9 and saw I just ran 6:00.  I picked it up and started pushing; hoping to get back to 5:45 pace, the next mile was 6:00.   Then I realized that I was starting to fall apart.  My left quad was cramping along with my right calf.  I no longer focused on running 5:45, but just making it to the finish.  I don’t know what the last few miles were since every time I looked down at my watch I couldn’t remember what my watch read at the last mile.  I also had really blurry vision so it was a struggle to read my watch. 

  The combination of the heat/humidity and lack of training contributed to my slow finish.   My run time was the 5^th fastest of the day in 1:17:20, which was surprising considering my melt-down near the end.   My bike time was 2:13:40 (2 seconds slower than 2 years ago.)