Soma Triathlon - Triathlon1/2 Ironman

I set out to swim the slowest possible swim with a goal of keeping the lid on the effort in order to prepare for a strong run. In previous races, I have always swam stronger than I should and it was affecting my run later. As I had no other goals for this but an even split or negative split run, considering heat and body core temp in the 74F water and wetsuit, I decided to start holding back early. I seeded myself all the way to the right front side as I intended to swim alone. I did not want to push the start either, body contact does not bother me, I am an ok swimmer. We started. I settled into easy pace, long stroke, easy pull. No hard breathing. Easy kick. felt really good, after 200-300m looked around and was just behind the lead pack, somebody was on my feet, for me no feet to hang but it is ok, less chance that I will push. As easy as I thought I was swimming, found myself in clear water from the start, the dude on my feet dropped. Sun was coming out and became a factor only 100-200m before the first turn, was really hard to see with clear goggles. Made the turn and was now running into the previous wave and further down was catching up with some of the swimmers from my AG as they went too hard. Been there before and I know it hurts. Was checking my breathing, keeping long stroke and keep the kick very low intensity. RPE was spot on. Mill Street bridge came quick, last turn, stairs, up, did not have enough time to remove suit half way down for strippers, lost some time there. I was up on stairs in actual swim time of 31:15, distance did appear longer.

Not much of anything. Wish I came with better fitness, but I think I used wisely what I had. We often allow ego to get in the way of objectivity, one of the rare humble self assessment moments to prove correct later.

This was my fastest T1 ever, I am sure what I gave in time with strippers, sure I took back here. It felt smooth and methodical.
I did fumble getting my feet into shoes at the start on the bike.
I came in 13th M40-44 into T1, came out 10th place, moved 3 spots.

Need to work more on flying mount feet into shoes.

Came out settled in, pulled shoe on, arm coolers, ready to work. I knew I had to make this ride comfortable and hold back using RPE and HR. Being on EN where emphasis is on power, we tend to forget about the cost of that power we are producing. I was slowly increasing effort over the first 25min to reach my target AP 210W, it felt good, felt relatively easy, checked the HR was about 146-147. Where I wanted to be. It was now a matter of sticking with the plan and not thinking that I suddenly have this permission to open it up based on some mysterious fitness that showed up. It did not. First loop I was not passing or being passed, looked down and kept focus keeping on calories and hydration. Love the bike course, to was very scenic, enjoyed it but one eye always on the stupidometer making sure it was not telling me I was being stupid. Second loop got more crowded and my bike handling skills are not that great. Power was kept very constant minus the accelerations out of the turns, HR showed very steady, temp was now climbing and wind was little stronger but no issue with the PM it is easy.
I was now passing and being passed by the same 3 faces around me, could not tell AG, bib numbers meant nothing. I made sure I was legal distance, to the right and my AP and HR, RPE were in check. After the last turnaround I backed off slightly, increased cad and started stretching and preparing for the run. I felt great, no pain no discomfort and was sure the easiest 56mi ride I have ever done. It had to be that way for me to run after, I knew. After the turn of the Mill Street bridge, feet came on top of shoes and I was preparing to come off. I did frequently poor water on my arm coolers and it was making a huge difference in keeping cool. Temp was getting up there, over 80F now.

Not much. Rode within my ability, IF .83 is decent, VI was a little high but understandable. I was dreaming of 2:20 bike split for a 4:30 time but maybe, maybe I will figure out one day how to get there.

Again smooth and fast, put socks, shoes, picked up race belt, visor, flask and FR 305 and was out on the run course putting all that on, my 12 year old sons advice. Love it. Both kids are swimmers and do tris during summer. Wife has been nagging about my slow T1,2s for two years, I think I took my sons suggestion and made them proud, at least during T1 and T2 when everybody sees.

Nothing, I think I am beginning to understand what I need to do. It is taking only 4 years.

I did not test VDOT for this race and did not stick with the usual EN script. Instead I relied more on HR to dictate pacing along with RPE. I was now 7th AG going into the run and the only part of the race I wanted personal redemption. I wanted even split or negative split and worked entire race to set the stage up for that. Swim, bike efforts appeared correct, hydration/ feeding appeared correct, felt strong and no issues. Next thing now is holding back the early run. If you did everything correct to this point, this is the moment where athletes frequently blow the race, I did just that 5 weeks ago running 6:40 pace (goal 7:10) after IF .85 for 3 hrs, yep Branson is brutal. Armed with lessons learned and a team mate who took the time to counsel me on pacing, I made a promise I will execute this one correct. I thank him for it. He was not physically present at the race but was in my head, held me accountable. Sometimes that is what we all need, little accountability.
I settled at the bottom of Z3 155 on HR, produced the pace of around 7:35. Two M40-44 AGer zoomed by me as if I was standing. It was hard watching that and not responding, I felt good but though A they are so good I will see them when I finish at the chute or they are blowing the lid now and I will scoop them in later. I have rarely run anyone down. That happens to me only in Branson it seems. I stuck to it, was focusing on mi 2 and feeding there as I usually do miles 2, 6 and 9. Felt good, turned into the wind and the pace dropped slightly to control the rise of HR, mi 2 caught an athlete along from M35-39 AG, went by we cheered each other on. Mi 3-5 was keeping the pace and slowly began to close on M40-44 ahead, kept my effort in control, checking breathing and HR. I was hitting every aid station for water to either drink or poor onto my arm coolers and Zoot hat I had special for this occasion as it proved valuable. This was equipment test for 2012 Vegas. I like to dial my gear early and not experiment later. It was getting hot and going over 88F, first 6.55 loop ran at avg. 7:36, HR was now well into Z4, breathing was noticeable, I did pass few more athletes, miles 7-9 went by I took my last sip out of the flask but failed to take two more salt tabs. Will feel it later. Still keeping the pace, little slower on short uphill sections and I am catching up with more M40-44 AG athletes, two of them, one by one I go by cheered them on, off I went. It was surprising that proper execution with lesser fitness can produce a solid race. By now in every single race I was in some very dark places, agonizing myself, not today, it is hard, but legs are turning and I am realizing that I am very close to the AG podium. Miles 9-11 I worked myself now somewhere into the front AG, was not sure exactly, but I knew it was good. Heat was now on big time. Last 2mi have up and down over the bridge and onto gravel, knew it was going to be hard. I went through the last aid station with cooling water over me rather than taking in. Looked around and loved the scenery, was trying to tame down the joy of what came to be my best executed run in triathlon to date, not the fastest time per say, but given the heat it may have very well been. I was running on fumes, feeling twitching in my hamstrings, yep coming back to hunt missing salt tabs, no water now, cant take them, pace was slowing down, sec loop avg was coming around 7:41-7:43 give or take with the last 2mi slowest. Despite of that still met the target. Went for the chute and felt relieved after crossing the line, did not fall down did not feel dizzy as I usually do, was able to stand on my own.
Later I found out 4th M40-44 and earned it on the run.

Given how the season went, this was the best use of resources possible. It came very close to even split for me and I am happy, I will take it.

None


Lack of fitness.


Tempe is a great town and venue is awesome. Soma was my first Redrock event and I am impressed. They ran it like clockwork. Really excellent all around experience, no drama (Mdot drama), very relaxed and low key. Highly recommend this race.