Ironman RI 70.3 - July 12, 2009

It's official! I registered for the 2009 Ironman RI 70.3 distance race, which is on July 12, 2009. My main goal for next year is to qualify for the 70.3 World Championship race, which is held in November 2009. Qualifying for the championship race is very tough since there are only 45 age group slots available for that race. This means I'd have to at least finish in the top 3 of my age group, I believe. If I don't make it at this race I'll at least have another chance when I register for Timberman 2009.

2008 Firmman Half Race Report

Official Results:
14th OA out of 246, 1st M25-29 out of 19; 4:36:03

All I can say is wow! I blew away my predicted time by 9 minutes! I have never been so calm the day before and the day of a race than I had been at this one. I was actually able to sleep well and didn't even wake up thinking about the race, which was awesome! Usually I have the hardest time sleeping before a big race. The funniest part was that my parents and Jess were shocked that I was soo calm, I think they were more nervous than I was.

The day before the race we didn't have time to drive the course because we had a late start heading down to Connecticut because of prior commitments Jess had. We ended up staying at my parents house the night before the race because we also were celebrating my dad's birthday, which is September 23rd. We ended up celebrating his birthday at my favorite restaurant, California Pizza Kitchen. They make this killer pizza that I love called the Tostada, its basically a taco covered pizza. So that was the pre-race dinner "carbo-loading," if you will. Anyway, after celebrating my dad's birthday it was an early bed time at 9:30PM and we were up at 4:00AM the next morning so we could drive part of the race course. Needless to say we left a little later than we wanted because I'm so slow getting ready in the morning so we only drove the first and last 5 miles of the bike course and none of the run course. It really didn't worry me for some reason that we didn't drive the course because I figured there would be enough volunteers on course that I wouldn't be able to get lost and also because I was in the last swim wave and I'd be catching people all day.

Swim 1.2 Miles: 29:20, 50th OA, 6th AG
Since this race was postponed 2 weeks it was a cold start to the race. The air was about 50 degrees, but the good thing was that the water was much warmer and in the Upper 60's, if not 70 degrees. It was my first ocean swim ever in a triathlon, which was very interesting needless to say. If you don't know Narragansett Beach, then I'll tell you that the waves are about 3-5 feet high. Each swim wave started on the beach and then everyone ran into the crashing waves. After you fought the waves on the way out, it was pretty calm water. The good thing was that you were swimming with the current, which made the swim times pretty quick. I started in the last swim wave or the 5th swim wave. The start for me was a little crazy trying to get through the waves, but once I got through them I settled down and got into a good pace. It was tough to sight the buoys since I was up and down in the waves, so I think I spent more time sighting than any other race. The swim exit was also interesting since you had to fight the waves on the way back in, luckily that was pretty uneventful for me. Once I got to shallow enough water I stood up slowly because the last time I did a half I made the mistake of standing up to fast and my hamstrings froze up on me. This was the first race I came out of the water not feeling tired and my arms didn't feel like they were going to fall off!

Transition 1: 2:20
This was pretty uneventful, but there were no wetsuit strippers at this race, but I was still able to improve my time from my first half, since I didn't have to fumble around with my helmet. I did have a hard time getting my gels into my jersey pockets because my hands were cold from the swim, oh well.

Bike 56 miles (actually 56.34): 2:36.01 (21.5 mph), 33rd OA, 2nd AG
This was my best bike leg in a race to date! I've never felt so comfortable on the bike till now. My long rides seem like they are starting to pay off. As soon as I got on the bike I started drinking water. I didn't start to intake gels till about 1 hour into the ride. For whatever reason my body wasn't craving the food even as I started taking in the gels. I figured I should get them in now even if I wasn't hungry because if I didn't get them in early then I would pay for it on the run. I was catching people the whole bike ride from the 4 swim waves ahead of me. The whole bike ride I kept looking for guys in my age group and I didn't start catching guys in my age group until about 20 miles in when I caught 2 of them at about the same point and from there on I didn't see anyone else. The bike course had a few little hills, but nothing crazy and was pretty flat. The only thing that sucked about the bike ride for me was I hit a rough patch of road and lost of my premixed Accelerade bottles, so I missed out on some needed calories, carbs and protein, which was another reason why I ended up going through all my gels on the bike. The good thing was that I was prepared for this and had carried extra gels with me just in case. The only thing I ended up picking up at the bike aid station was an extra water. Returning to the transition area my legs felt great.

Transition 2: 1:39
This went pretty smooth, but lost some time because I had a hard time finding my rack...rookie mistake, what can I say about that. Once I found my area, I threw on my socks, shoes, grabbed 4 -5 more gels and my race number belt and headed out for my run.

Run 13.1 Miles: 1:26:41 (6:36/mile) 3rd OA, 1st AG
Time and Time again this has proven to be my fastest and strongest leg for the triathlon, so needless to say I wasn't that surprised to learn that this was my where I finished with my Overall place and Age Group place. I felt so good coming of the bike that my 1st mile split was way to fast at 5:48! I quickly settled in to a much slower pace after that 1st mile. I actually had upper abdominal cramps up through mile 4, but then they went away after that. I think that was because I ate 2 gels with about 10-15 miles left on the bike. I skipped the first few aid stations, but then started stopping at most them and took in HEED and water. I took my first gel in at mile 7-8 and then took a caffeine gel at mile 10 for insurance, to make sure that no one would catch me. The worst part of this was that run finish was on the beach. I had decided to take the longer run down to the water to avoid the deep sand and then worked my way back up to the finish at the transition area finish line.

Race Recap:
I knew I was on pace for a 4:37 half by the time I reached the 8 mile mark in the half marathon and because I was keeping track of my mile splits I had a good idea of where I was going to finish. I knew my goal was a 4:45, but I ended up crushing it. All and all this race has given me the confidence I need to continue my training for B2B and I'm looking forward to see how I make out at the Iron Distance Race. I also want to thank my Parents and Jess for all there support for coming to watch and supporting me during my training and races. I wouldn't be able to do it without the love and support of my friends and family. So here's a big thank you to everyone that has had a big influence on me in triathlon (Jess, Mom and Pop Ellis, Scott DeWire, Rebecca Dewire, Thor Kirleis and my other Trifurian training partners.)

Firmman Half - Quick Update

Talk about an awesome performance today! I beat my predictions and put an awesome PR in the books for the Half! I absolutely crushed the field and my age group division. I'll post a more detailed report later this week.

14th OA / 3rd AG 25-29 - 4:36:03 - PR

Firmman Half - Pre-Race Thoughts / Prediction

With the Firmman Half Ironman tomorrow, I figured I'd post my time predictions without having seen the race course. See below.

Swim
Even though my training volume for the swim has been up training for the Ironman, I think I may improve my time a little compared to my Mooseman time due to the fact that its an ocean swim and I've been told that its with the current. Predicted Time: 28-30 minutes

Bike
I feel like I've made some huge improvements here considering I have a much more solid bike base than I did going into Mooseman. I've been able to get in 3 rides of 50 miles or more and training weeks with about 100 miles of biking. I've also been able to maintain a good average speed for myself over these rides. I should improve here, but the only difference is that I won't have a set of race wheels for this race like I did at Mooseman. Predicted Time: 2:40 - 2:45 (21.3 mph - 20 mph average speed)

Run
Unsure of this one due to the fact that my longest run has still been a measly 8 miles while still trying to train for my Ironman, which in itself is scary. It's still been my strongest leg to date, not matter what my running base mileage has been to do date, so I'm hoping it will be faster or about the same. Predicted Time: 1:30 - 1:40 (7:00 - 7:40 per mile pace)

Overall
I'd love to be able to finish in the 4:45 to 5:00 hour range all depending on how hilly and/or flat the course is. I feel like I'm in good enough shape to really pull off a descent time tomorrow, but I guess time will only tell! I'll be sure to post a race report on how I make out.

Shawn M. Nassaney 5K - Smithfield, RI - Sept. 14, 2008

The Shawn M. Nassaney 5K Race/Walk is a race that I started doing since last year, because my 2nd cousin Stacey Nassaney (formally Bliss) married Ryan Nassaney, who was Shawn's brother. Shawn unfortunately was on United Flight 175 on September 11, 2001 along with his girlfriend Lynn Goodchild who were on there way to Hawaii. If you remember, United Flight 175 was the first plane to hit the Twin Towers. The race was put in place in Memory of Shawn Nassaney and Lynn Goodchild and is held as his Alma Mater, Bryant College in Smithfield, RI. Since I've started doing this race I promised myself I would do this race in Shawn's memory and will continue this race for as long as I'm able and as long as the race is held.

Race Day
I wasn't looking to set any PR's on this course or beat my time from last year since I just biked 93 miles the day before. Jess and I got to the race a little later than we wanted, but I still had time to stretch out and get ready. As you may or may not know and from what my dad keeps making fun of me for is that I hate having a slow time next to my name. So needless to say, once I got warmed up and stretched out I changed my race plan from just using this as a training run to I'm going to race this to see how I fair. After getting all warmed up, I headed for the start line and got a good luck kiss from Jess and told her I'd see her at the finish line when I got done. Jess did the 2 mile walk while I did the 5k Run. My parents and grandparents were also at the race to watch as well.

The race start is a little crazy for this 5K since it starts in a big open field and then narrows going up a short hill before looping around the baseball fields and then heads into the woods with the return trip that heads up a huge hill! This course is by no means flat. The start is so crazy because just about all the sports teams from Bryant College come and show there support for Shawn and sprint the first 300 yards like the race is only a mile long. It’s a little annoying if you’re a serious runner and you're trying to get to the front before getting into the woods where the paths are narrow.

The start of the race was much more chaotic this year than last year. We got all lined up and we were waiting for the gun to go off and then all of sudden you hear then just shout go runners over the PA to start the race. Everyone didn’t even know what to do so the race start was little delayed. After I got thru the pack of college kids that sprinted out the first 400 yards I was in about 8th place. I was even running with the 2 lead women runners. The first mile split was quick, a 5:24 pace! I unfortunately wasn’t able to get my other mile splits so I had a hard time judging where I was pace wise after that.

As a side note, the weather prior to the race start was absolutely nasty. It was down pouring the night before and even the day of the race. Fortunately it stopped about an hour before the race, but the race was enough to leave the course very muddy, slick and soaked!

Once I got into the woods I was able to get ahead of the 2 top women runners and pass 2 or 3 other guys. I exited the woods to find myself in 6th place and as I got closer to the finish I was reeling in the guy ahead of me at a decent pace and got him with less than a ¼ of a mile to go and held onto it to finish 5th Overall and 3rd in my Age Group 19-29.

Time: 18:16 (5:54 per mile pace) PR for this course by 13 seconds from 2007

Team Buddy / Ninjas
Yes, you may find this team name very funny, but my family knows that I use these words just about all the time, such as “YOU’RE A NINJA” or you’ll hear me say, “YOU’RE A BUDDY!” So this year my sister Katie decided to create a team called Buddy / Ninjas. I didn’t race under the team title, but my sister, her friend Nicole, my Dad, and my sister’s college friend Julia did.

It was on my way to my own finish that my mom shouted out to me where I was place wise, but also that my sister had taken a spill. I figured that okay she fell, no big deal and she was back up running and was going to finish the race. It wasn’t till I finished the race that I learned my sister took a really bad spill heading down the first hill into the woods. Let me tell you, it looked bad! It was her ankle and it was the size of Softball! They carted her over to an ambulance that was on standby for the Bryant Football game and the race. They thought that she broke it, but come to find out she severely sprained it, which is just as bad as a break.

Race Feedback and Personal Rant
As I mentioned before, I run this race for Shawn and will always run this race. With that said, I don’t mean to provide negative feedback on the race, but just want to make the race directors aware of what needs to be done in the future to improve the race. I heard from someone else that raced this with me that Race day Registration should have opened at 11AM, but wasn’t even up and ready to go till 11:30AM and was very disorganized with what they needed to give the runners and walkers. Also, I’ve never been to a race where 1 person gets 4 awards, I mean come on! I don’t mean to sound like a poor sport, but awards are meant to spread through out the field. Needless to say 1 runner, I won’t name any names, but he was awarded, the Team Award (for the 1st place team), 1st Bryant College Alumni Male Award, 1st Male 19-29 Award and then an award for finishing in the top 3 overall. I couldn’t believe what had happened! I was completely shocked! Last year’s awards were not done this way. I finished 4th in my age group last year, but I was considered the top male because the other 3 males that finished ahead of me in my age group were either part of teams or part of the Bryant Alumni. Needless to say I walked away with nothing for finishing 3rd in my age group.

Despite all this, it was a good race and was somewhat of a good measurement of where my fitness level is right now.

Week 13 - Peak Phase

I couldn't believe that when I looked at my training plan that this week was the start of my peak phase. I was excited and nervous at the same time because hitting the peak phase means that race day is getting that much closer. As each week passes I'm beginning to doubt my abilities of being able to finish the Ironman. The only aspect that scares me right now is the running portion and from looking at my mileage totals from the past few weeks, you can see why I'm worried even though I consider the run my strongest link in triathlon

All worries aside this week was a tough week to get bike workouts in since the days are getting shorter. I'm hoping that this week I can start biking to work so that I can get my workouts in. Friday mornings swim was my longest swim yet at 3,700 yards and it was a great workout. I had to swim this in 2 portions since I do have to be to work at 8am, so I swam 1.2 miles in the morning and than swam the rest at lunch time and then ran 8 miles after work. Another reason this was a great workout weekend was that I had my 2nd longest ride of the year over 50 miles. I ended up biking 93 miles on Saturday while averaging 19.5 mph. I also ended up doing the Shawn M. Nassaney 5k race on Sunday, but I'll do a seperate post on this.

Here are this weeks totals:

• Swim - 8,496 yards
• Bike - 120.46 miles
• Run - 16.65 miles

Week 12 - Recovery Week

Going into Week 12 I was really looking forward to the Firmman Half on the weekend to see how I'd make out at my second attempt at this distance, but that ended getting postponed until September 21st because of the remnants of Hurricane Hannah. I ended up getting in some great workouts in my recovery week and still took Saturday off as a recovery day since it would have been the day before the race, but also because of the weather. Well the weather ended up being great on Sunday so I decided to get in a brick workout. The brick consisted of a 45 mile ride at a 21.0 mph average followed by a 5 mile run at a 7:02 per mile pace. Needless to say I think race day I would have had a great performance.

Here are the totals for Week 12:

• Swim - 6,466 yards
• Bike - 84.19 miles
• Run - 19.64 miles

Week 11 - Red Soxs / Yankees & Bike Upgrades

I'm sure you are reading the title of this blog and wondering why I've put the Red Soxs and Yankees in the title and I'll tell you why later. Going into this week I knew that I was going to have a half day Friday for the Labor Day weekend and that Thursday I was going to be in New York for the Red Soxs and Yankees game at Yankee Stadium. Also, as part of this week I dropped my bike off at a fairly new bike shop in Peabody called Fitwerx. Fitwerx is where local elite triathlete Dean Phillips works and is co-owner of the Peabody shop. Anyway, I dropped it off for a basic tune up and also got a few new bike upgrades. While I had it at the shop I had them install a Chris King Headset and my new Ultegra SL brakes that I snagged off of eBay.
Since this week was short and crazy I missed quite a few workouts including Wednesday's bike, Thursdays Brick, and Friday's Long Swim and Long Bike. I was however able to get in a 4 hour, 80 mile bike ride in on Saturday, which was awesome, but very tiring.
So back to the Soxs / Yankees Game; every year our estimating department at work does an outing for team building. So this year we decided that we were going to go to the Yankees / Soxs game at Yankee Stadium since this is the last year of the old stadium. Thursday was an early morning since we had to catch the train at 7:00 AM in Westwood, which from N. Andover is a 45 min drive. We then caught the Acela train and took it to Penn Station. After arriving we made it to street level, grabbed a quick lunch and drinks and headed to the game. What a hot day to be sitting in the bleachers that day! Well to keep this short, the Soxs lost and I didn't get back till midnight and had to be at work on Friday, so needless to say Thursday and Friday were lost as far as my workouts go.
Week 12 is a Recovery / Taper week for which I'm suppose to be doing an Olympic this week, but since I couldn't find one I'm doing another Half Ironman in Narragansett, RI, the Firmman Half.

Here are this weeks total:

• Swim - 4,048 yards
• Bike - 93.05 miles
• Run - 4.95 miles (YIKES!) I need to get my butt running!!!