2014 Ironman Oceanside 70.3 Race Report

It's been a crazy week on so many levels. Some personal stuff, getting sick the week before the race (see post on that HERE), and the actual race itself. Everything just happened at once but my coach gave me probably the best advice I've ever received before the race. Flanny said I'm prepared physically to have a great race but my performance will have everything to do with how I perform mentally. It actually took a lot of pressure off because I trust his judgment on my fitness and it was up to me to prove that mentally I can stay strong for 4 1/2 hours and 70.3 miles despite all the challenges against me.

[caption id="attachment_2752" align="alignright" width="300"] Armed w/the best sponsors![/caption]

Two-three days before the race is when I finally started feeling like myself again and just tried to wrap my head around giving everything I had on race day. Race check-in went smooth, The Bike Shop once again had my Slice ready to go and during my last few workouts I finally felt some pop in my legs, something I hadn't felt in a long, long time. With us living 30-40 minutes away from the race I was able to sleep in my own bed and get to the race in plenty of time to get my new 2014 Wattie Ink kit - thanks Dusty, Karin and Chris for all the support! Race morning I didn't have the usual pre-race anxious bathroom pit stop which told me mentally I was already heading in the right direction. I was relaxed and really ready to embrace the day. It was all about hanging out in transition with friends and then chillin with my fellow team mate Mo until my wave went off, which happened to be one of the last wave starts...

AG 35-39: 333 Athletes

1.2 Mile Swim: 35:57 (AVG 1:51/100 pace) 84th out of the water

So a couple of things going against me here which didn't help since the swim is my weakest discipline. A lot of people make the big mistake in triathlon of judging performances by time when place is the only thing that matters. Especially since triathlon courses are rarely measured accurately or held accountable for the correct distance. For this particular race the swim course was long. To give you perspective last year 52 athletes in my AG broke 30 minutes for the swim. This year it was 11. Yes, I looked it up. This race was an important gauge of fitness for me leading into IMCDA so I needed to do my homework. I know I'm not a 36 minute swimmer and the fact that only 11 broke 30 minutes tells me this swim was 3-5 minutes slow. Distance wasn't the only thing that slowed our wave down. We had a lot of traffic to navigate, the chop picked up and we had horrible sighting issues when we made the turn back home with the sun directly in our eyes. Excuses? Nope. Again, gauging fitness accurately is important and you have to include all of the variables to make an educated guess of fitness. Just like science class! I did my best to draft, navigate traffic, kick as little as possible and keep my level of exertion as even as possible. All this said, when I exited out of the water and saw my time, my heart sunk. I couldn't believe my eyes and I really thought my chances of cracking the top 10 in a very tough and talented age group would be impossible. By the time I got through transition and onto my bike - my mind shifted to "I'm going to do whatever it takes to crack the top 10..."

[caption id="attachment_2740" align="aligncenter" width="300"] Pissed off about the swim...[/caption]

T1: 3:24

Long run to T1 from the boat dock, stuff my wetsuit into the bag and got outta there.

56 mile Bike: 2:31:00 (AVG 22.3 mph) 1800ft elev. 9th fastest bike split in AG (passed 69 to move up to 15th place going into T2)
SRM Power file HERE.

For the first time ever in a triathlon I got on the bike and had some pop in my legs. I can't believe how much the SRM power meter helped me too. Our target watts was 230 (I ended up averaging 218). Since it's pretty much impossible to stay right on target watts the entire ride I tried to stick as close to 220-230 the whole time because I knew I would go over that quite a bit with the climbs. I was actually surprised my normalized power was 218 as I was afraid I was going to be more like 238! I really didn't want to ride too hard as I knew I could make up a ton of time on the run with some good legs as opposed to hitting more watts and making up just a little bit of time. My only struggle during the ride (which you can see in my power file notes) was trying to pee on the downhill's. There's about four of them on the ride and it took me until the fourth long downhill to finally go. Sorry if this grosses you out but if you want to podium in Ironman, you have to pee your pants haha. Last year I had no issues going twice but I guess I was a little shy this year and it cost me a lot of time and speed (possibly a podium) because I didn't pedal at all on all of the downhill's.

[caption id="attachment_2743" align="alignleft" width="300"] Coming into T2[/caption]

Another goal on the bike this year was to close strong. In the past two years I've always struggled after making that final turn to head back to transition. It's a false flat and usually you have quite a bit of headwind and you're tired. This year I made up a lot of ground on this stretch and power numbers were strong. All of Flanny's ridiculous trainer work helped big time here and I ended up passing a lot of people along that stretch. My time goal was to break 2:30 which I may have done if I had my urine issues handled...

T2: 1:24

In and out of there. Only thing that slows me down is putting on socks for long course, which I have to until I find a shoe that doesn't tear me up for weeks after.

[caption id="attachment_2744" align="alignleft" width="300"] Love the new kits![/caption]

13.1 mile Run: 1:25 (AVG 6:33 pace) 3rd fastest run split in AG (passed 7)
Run file HERE.

So they changed the run course this year. One of the cool things about the run course in the past is that it's always been 12.5 and it makes you look fast (again, times don't mean sh*t in triathlons) but this year to decrease run traffic and make it truly a half marathon they switched up the beginning of the run course. Past two years I ran 1:23, 24 and now this year 1:25. So technically this was my best half marathon off the bike ever because it was the full distance. The first mile I kind of felt like garbage but then miles 2-6 felt amazing and effortless. I just locked into a pace and it felt fairly easy. I was only taking in cola and water and I think that's where I screwed up. I hate taking in nutrition on a run, my heart rate is sky high and I hate breaking up momentum. Miles 7-10 started to hurt and then that last three miles the wheels fell off and all of my 6:2x's became 6:4x's and I just did my best to stay focused, keep my form intact and finish strong.

[caption id="attachment_2745" align="aligncenter" width="300"] Running up a wall[/caption]

This was a very emotional run for me. There's a lot going on in life right now and I broke down about four miles in and then again at the finish. Its weird how competing hard and giving it everything you have can make you very venerable to life's challenges. My buddy Dusty said it best. "Sometimes we race for more than just the clock."

4:37, 8th in AG, Qualified for Ironman 70.3 World Championships in Mount Tremblant Canada. [hr]

Here's coach Robert "Flanny" Flanigan's coaches evaluation of my race:

Oceanside was going to be a make or break day for James. In the weeks leading up to the race he started to show uncharacteristic signs that he was cracking. After a successful training camp with him in San Diego he ran into an emotional wall that started with a unexpected result at Desert Tri and strung into a few weeks of training that was not what I have come to expect from James. We circled back and managed to get him in a better mindset after some good sessions and a fresh perspective on training. We had some great momentum rolling when he was hit with some personal challenges that would have broken most athletes. We worked together daily to make sure that his focus was in the right place (and that wasn’t necessarily training and racing). The day before the race we reviewed our race plan one last time and I stressed the importance of racing his race….no matter what.

James was in a good place mentally the night before the race and if he could pull off a good result in light of all that was happening around him, I knew he would have what it takes to see his seasonal goals become a reality.

James came out of the water slower than we expected but was able to shake off that result and get to work on the bike. He executed the ride just as planned and set himself up for a solid run performance on the now honest 13.1 Oceanside course.

The result of this race, the time, placing, and Worlds Qualification were not the standout result of this day. James showed the ability to be mentally tougher than most any athlete I have worked with and that will be the take away from this race that we build on.
-Flanny[hr]

I can't thank Flanny enough. He's been instrumental in keeping my head screwed on straight, getting me to perform at my best and being a great friend.

I thank my warrior of a wife for all of the support with all we've been through along with our two amazing kids. I truly couldn't do any of this without you or them!

Thanks to my amazing sponsors: Wattie Ink, Herbalife, Powerbar, Blueseventy, Rudy Project, Spidertech, Reynolds, ISM, Speedfil, and my personal sponsors SRM, OG's and The Bike Shop!



So now I have the 70.3 qualifier in my hip pocket if for some reason I don't qualify for Kona at IMCDA. I have to admit, I wasn't too optimistic about my chances at Kona until I raced Oceanside. I did my research and a lot of the competitors in front of me and behind me are really really fast. I'm unhappy with my time ONLY because it doesn't justify how good of a race I really had.

The confidence is there now, now it's just time to do the work.

 

 

 

Wattie Ink / Black Dragon Racing Training Camp

Last week was the Wattie Ink Elite Team / Black Dragon Training Camp held in Carlsbad, CA. Black Dragon Racing owner, Wattie Ink Elite Team member and my coach Robert Flanigan hosted the camp with the man Sean Watkins with the support of:

1. Reynolds Wheels / Speedfil - SAG support for rides.
2. Blueseventy -sponsored swims and swag
3. Rudy Project - sponsored runs and swag bag
4. Herbalife / Powerbar - provided all nutrition before, during and after workouts.
5. ISM  - swag
6. Spidertech - Taping seminar and swag.
7. Nutrition seminar by pro triathlete Erin Green
8. Q&A with Heather Jackson hosted by Nytro Multisport.
9. Special guest appearance by pro triathlete Matty Reed.
10. On deck swim coaching/instruction by pro triathlete and Rev3 series leader Eric Limkemann

Over 25 athletes from all over the US came into town and the weather couldn't have been any better. Location is so important for a camp and Flanny/Wattie couldn't have picked a better place. I was particularly excited as it's close to home! Here was our schedule for the week which included about 20-25 hrs of training in 5-6 days:

It looked pretty intimidating on paper as I've only had probably a handful of weeks over 20 hours and that was over seven days! Looking back on it now Flanny was a genius in devising this schedule. The key was it being a "volume focused" camp. The only intensity we did was in the pool and then on a tempo run which I'll dive more into later.We arrived at registration and were greeted with a swag bag and a sweet custom shirt for camp - sweet!

For a great write up about camp, check out friend and fellow teammate Karin Langer's blog HERE. I'm going to just post links to my workout data and let the numbers talk this week. For the bike geeks, I weight 140 lbs. If numbers bore you, I'd stop reading here.

Here's how it all played out (feel free to reference what we did with the schedule above):

Thursday

Swim: 1 hour, 3k

2 hour ride: SRM Power file: Click HERE.

Brick run: Click HERE.

Friday

Swim: 90 mins, 4k

3 hour ride: SRM Power file: Click HERE

Saturday

Swim: 1 hour, 3k

1:45, 14 Mile Tempo Run: Click HERE.

90 min recovery ride

Sunday

5 hour ride: SRM Power file: Click HERE.

30 min brick run. Data HERE.

Monday

1 hr swim, 3k

90 min easy run. Data HERE.

Totals over 5 days

Swim -4.5 hours / 13k
Bike- 11.5 hours / 186 miles
Run-4.5 hours / 32 miles
Total = 20 hours

Leading up to camp I just had some s,b,r's that slowly got me back into it without having a relapse of sickness. The planned worked and I'm really pleased with my effort and results at camp. I think I'm ahead of what I thought I'd be at this time of the year - especially with all the missed time I've had to take off with my finger issue and my sickness.

The time I had at camp was amazing. Even though it was pretty tough to juggle work, family and this training load - I felt I had the right balance though out. Planning was key and Amy and I did a great job syncing our schedules. There was no way I was going to leave them at home while I went to camp. So we got a hotel down by the beach where she was able to hang out with family and friends while I suffered. Her and the kids had a blast and so did I; win, win.

Not only did camp boost my confidence, it also showed me that I can handle a pretty hefty amount of volume and recover really well. I'm recovering like I am 21 again which is a great sign because I'm going should be able to handle the upcoming volume in stride.

This weekend is the first race of the year! Desert Tri. Past two years I've gone 2nd then 1st. This year I step up to the big boys in 35-39 so it should be interesting to see how I stack up fresh off of camp.

Thanks for reading and I'd love feedback if you have anything!

Here's a bunch of pics I took over the week





 

 

 

Surf City Half Marathon Race Report

This picture sums up how I felt at the race!

I am no longer a runner, but a triathlete.

I'll keep this short and sweet, getting right to the details.

Going into the race I texted Flanny and wrote I could see myself running 1:12 and I could see myself running 1:17. I didn't really have any idea where I was. I just know that two years ago I kicked down a 1:14 and am in way better shape then I was then. Why wouldn't I go faster? Well, it's true, I would kick that little 1:14 runner's ass from two years ago anyday...in a triathlon. The single biggest thing I learned this weekend is that I am no longer a runner. I'm not built that way anymore, I don't train like that anymore and now...I FINALLY I don't think that way anymore. I know Walsh and Flanny both tried to get that through my thick skull but like a lot of things in my life over the years, I had to learn it myself. So as soon as I got over the major disappointment of running my slowest half marathon to date (4 total) of a 1:18 and running 5 minutes slower that I thought I would - the light bulb came on and I am completely content with the result now.

Pre race: Good friend and Wattie team mate Chris Masilon lives 5 minutes from the starting line so him and his amazing family took me in, fed me and let me crash for the race the next day. I slept good, woke up, put on my Spidertech tape and ate a Powerbar and banana two hours before the race and just sipped on some Powerbar Perform leading up to the race. After a quick 10 minute warm up and some strides I was ready to rock! I felt very relaxed and confident of the day to come. The sun started coming out, the beach smell was in the air and everyone's energy was radiating off of their body. I absolutely love the start of a race. All that hard work ready to be paid off. Time to have some fun!

Race: 13.1 miles / 1:18:42 / 6:01 pace / 7th in AG, 24th Overall (out of 15,447 runners):

Our plan was simple. Hit 5:40-45's for the first 10k and then race it from there. I settled into the 3rd pack which was quite large. We all took turns leading and tried to block the two women who were leading their race from the wind. This race was HUGE. Television camera's, helicopters flying overhead - it was a pretty cool experience. Since we held the leading women we got quite a bit of attention. The course is rolling with a lot of false flats. My splits for the most part where right on where I wanted to be:

After a bunch of zigzagging through some residential neighborhoods we popped back out onto the Pacific Coast highway, turned around and BAM. We hit a nasty headwind for that last 10k. The pack immediately started to dissipate and I did my best to hang on. It was a bit of a crosswind so it was hard to hide from. Before I knew it I fell off the back and had to run solo into that wind all the way back. I haven't hurt that bad in a race in quite some time. It got to the point where I wanted to walk but I just fought through it. It reminded me of some of these running nightmares I have where I am running the hardest I can but the wind is so strong it has me running in place, going nowhere. I started to see my pace fall, started to get passed and my legs just got heavier and heavier. I did my best to try and stay relaxed and keep form. I'll mention it again...I haven't hurt that bad in a LONG time!

Eurostar made his debut appearance with about 800 meters to go and as much as I wanted to, I couldn't even crack a smile. I was in some deep pain. I crossed the line, wiped my brow which felt like sand paper from salt, wobbled through the chute and tried to pull myself together. After seeing a few fellow friends/triathletes in the chute, I got out of there as fast as I could with my tail between my legs...I was pissed and just wanted an IPA. Tired legs, wind, blah blah blah - stupid excuses, I hate them and don't want to come across that way. The reality is, I'm built to run a half marathon off the bike now, not crush an open one. My goal is to actually run a 1:18 off the bike this year and if you bring my pacing down to 6 minutes - I certainly think that's doable - especially since I've run 1:22 off the bike before.

To wrap things up, I am in a good place now. I learned more from that race then any other race I've done before. To let go of that runner I've been clinging so hard onto the past three years and accept the fact that I'm a triathlete now. I really enjoy triathlon and I didn't have anywhere near the same amount of fun at this race compared to the fun I have at triathlons....and that's what it's all about. Having fun!

Thanks for all of the support and I want to apologize for coming across like 1:18 is a slow time. I just have very very high expectations of myself and I didn't mean to come across as arrogant in my social media posts after my race. Thank you for reading and cheers to the 2014 triathlon season!