I WANNA ROCK RIGHT NOW!!

So, after a 2 year hiatus from racing, and I finally getting myself back in shape and am so excited to be planning for an action packed 2014 season!!! Stay tuned for more info......finally back on track :)

Back in the Saddle Again - Healing up and Planning for 2012!!!

So, its been a pretty rough couple months. My 2011 season went quite well overall :) I had an almost PB at the Great White North Half Ironman in Canada, had an almost PB at the Edmonton ITU world cup triathlon, and finished 5th overall at the Alcartaz triathlon. However, that was alot on my body and I ended up re-injuring a stress fracture in my left fibula. So, no real triathlon training since the beginning of August.

But, I have hit the gym really hard since then, put on some weight and have really strengthened my body.

I am just back to cycling, going to hit the pool a few times this week, but still no actual running till at least the beginning of November. No worries, muscle memmory right :)

So, here are a few races I am doing in 2012 thus far:

2012 Race Schedule

UCSB Sprint Triathlon - Mar 20, 2012 Santa Barbara, California


ITU World Championship Series Olympic Distance Triathlon - May 12, 2012 San Diego, California

Great White North Half Ironman - July 1, 2012 Edmonton, Canada
 
I am REALLY excited about the ITU World Champ race in San Diego, and also the GWN.
 
Will keep everyone posted as my injury heals up, I get running and training again, and hopefully we can whip this body into even faster shape than ever before!!!!
 
Happy Training everyone.
 
Stephen

Alcatraz Triathlon - Going Super Fast!!!

Thanks for checking in. I am awaiting photo's and the official final results from the race, but wanted to put up a quick post about the Escape From the Rock Triathlon this past weekend.

I had one of the most outstanding performances I have had to date!!!

I started off with a pretty rough swim, got really angry with myself, and proceeded to BLOW thru the field during the 4mile run, 13mile bike, and 5km finish run. I found myself able to run really fast during this race, and actually posted the 4th fastest run splits in both run portions, and the run was my strength on the day. Who would have ever thought????

Swim: 44min - rank 22
Run 1: 31min - rank 4
Bike: 44min - rank 14
Run 2: 22min - rank 4

Total: 2hours 23min 26sec

7th Place Overall, 3rd Men 30-34


WWWWHHEEWWWWWWW.

Race Report and Pics to follow later this week. What a phenominal day out there!!!!

Stephen

Edmonton World Cup Triathlon - The Red Carpet :)

Edmonton World Cup Triathlon - 2011 Edition

For those whom are unfamiliar, the International Triathlon Union is host to elite race series in the Sport of Triathlon. This series has a handful of World Cup races catering to athletes racing toward 2012 London Olympic games. Edmonton, and this specific race course, has hosted the 2001 World Championships, 2002 Canadian National Championships, and a World Cup race annually until 2007. So, the race is making a return this year.

I completed this race in 2002, 2003, and 2007. My personal best Olympic Distance Triathlon was here in 2007 in a time of 2:15:36.

The weekend before this race, I completed the GWN Half Ironman in an almost PR time. I was a bit concerned about racing again in only 1 weeks time, but had a pretty solid week of recovery. Took a few days off, and did a bit of training to keep my body moving.

One of the cool things about this race is that it is in my home town and there are alot of people I know who race and are involved in organizing the race. My friend, Mike G, asked me to be part of a media event with some of the pro triathletes Thursday before the race. It was SO AWESOME!. There were 3 amateur athletes like myself, and around 8 pro's at the event. The police blocked off the roads for us, and we were able to do 2 loops of the cycling course. There is a large hill, and the police had set up the radar, to track our speed. On the second lap, we had seperated and rode down the hill individually to see who could get the top speed. I was surprised that I was able to clock 69km/hr and this was the fastest!! There were alot of camera's and media present, and apparently it was broadcast on a few news stations and local papers. Thanks Mike for the invite, was so cool to be part of.

I was still riding high this week fresh off my performance at the GWN. The weather had been SO nice my entire trip to Canada thus far. Here are some pics of Hawrelak Park and the venue being set up in the sunshine Thursday late morning.....

And then it was Friday before the race, and the forecast changed. All the sudden it was like a Monsoon hit Edmonton and did not let up. We had to register on Saturday and also leave our bike in transition overnight. It was completely wet outside. I had to use large white car tire covers to protect my bike as I did not want the parts to rust in the rain. So, it was like playing arts and crafts in the rain, with bags and masking tap. Oh, and not to mention the swarms of mosquitoes. There were so many.

Before I go any further in this post, I need to mention that from this point forward, there were NUMEROUS organizational issues with the race. I mean, there were alot!! But, I would like to focus on the positive as I had one of the most memorable days.

Sunday July 11, 2011 - Race Day

I woke up on race morning, and of course it was still raining outside. However, I was committed to racing no matter what, and so just proceeded to eat my pre-race meal, down a few cups of coffee, and was off to pick up BF Lisa who was coming with my mom to support my effort. I would like to thank both of them for putting up with me race morning. I was actually pretty nervous about the race, and was sad my time in Canada was coming to an end. The organizational issues with the race were stressing me out, and I was in quite a bad mood. They both were so great, and snapped me out of it.

We had to park at the University of Alberta, and took a shuttle bus down to Hawrelak Park. Got my transition set up, and we headed to a indoor kiosk down by the lake. Apparently no one else really knew of this little gem, and we were only part of a select few escaping the wetness of the the morning.

 Despite my nerves, I was actually excited to see how the race would go. I do best when conditions are mild, and the rain suits me on the run. I tend to overheat quickly while running. My start time was quickly approaching. We had to meet at a starting location in the park, and were marched down to the lake via a bag-piper. It is really cool, but also kinda feels like a death march :)

Swim - 1.5km - 22min 46sec

The swim was a beach start, with an age group specific wave start and comprised two loops around the lake.  You have to exit the water and run around a tree between loops. I got a solid start and was in front of the pack for a short time. Then things got a little rough, but nothing too bad. I was swimming pretty well, and was SHOCKED when a group of 3 girls caught me before I even finished the first loop!!! They started after my wave start, and I thought that I must be swimming super slow. Oh well, I made my way around the tree and back into the water and finished my second lap pretty strong. In my head, I must have had a really bad swim, but in the end, it was actually a fast swim for me at 22min 46 sec :)

Exiting the water and heading toward T1

Bike - 40km - 1hour 7min

The bike is a four loop course, which features a few good short climbs on each loop and is very technical. The rain started to really come down and there were some gusty winds adding to the fun. I had a solid first lap, and was riding strong. I was trying my best to catch the group of 3-4 guys ahead of me in my age group.

And then during the second lap, I started feeling a bit cold, and could start to feel the effects of the race the weekend before. At the top of the hill, I got a severe muscle cramp in my left calf. I was able to ride single leg for a while, and it subsided after a minute or so. I decided to ease up ever so slightly. The 3rd lap went strong. Then on the 4th lap I got another cramp, this time in my right calf. OUCH! I did the same thing, and rode single leg until the cramp subsided. By this time, I was getting really cold with the rain and wind. I was able to finish off the bike at a moderate pace as I was trying to save my legs for the run.

Got off my bike and felt ok-ish. Got to my transition spot, pulled my shoes out of the plastic bag protecting them from the rain. Then as I tried to slip on my racing flats, both of my legs completely seized/cramped at the same time. This is no joke. It was excruitiating! I thought I would not be able to finish the race. Then, I thought, I would just wait it out, and see if my body would come around. 3-4 minutes passed, and so had several other athletes. I was somehow able to finally slip on my shoes, regrouped, and headed out for the 10km on cramped legs.....

Run - 10km - 46min 19sec (including T2)

So somehow my legs came around quickly. I think it was the motion of bending forward that was making my legs cramp. Once I started onto the run, I was feeling determined and was running fast.

The run is totally flat and 3 out and back loops. This can be quite mentally challenging as you know exactly where everyone on the course is. It was still raining outside, which I liked alot! I got into a fast stride quickly, and was able to chase down alot of people! There were only a few athletes who passed me during the entire run, and so I knew I was running fast.

I knew in the back of my mind that my trouble in T2 really hurt my placing in the race, but I was determined to just give everything I had to finish as strong as possible.

Charging toward the finish line

Relieved to have finished my second race in as many weeks :)

I must admit that felt like the best 10km I had ever run. I was shocked when the results were finally posted and it was 46minutes. Then I realized that T2 was included in the run split, and that is why it was so slow :( I wish I could have know my actual run split. I would estimate somewhere around 41minutes.

Finish Time - 2 hours 16min 13 sec - 20th Overall, 4th Men 30-34

I was SUPER happy with my perfomance. To my delight, I again almost got a PR out there. I missed it by around 35 seconds. All cramping issues considered, I am happy with the race, how I handled my body, and my strong finish!! This was my best result at this race :)

In the hot tub after the race

With BF Lisa after the race - a change of clothes and another run?

The post race was amazing. I had the best time I have had in a long time. Beer and a pasta lunch, followed by the mens and womens pro races. I must admit, I hit the beer tent pretty hard. I think I deserved it after 2 almost PR races in 2 weeks :) Watching the pro races was so cool. And then we got our hands on VIP Tent passes and were able to walk down an actual red carpet and were treated to free food/wine/beer and were able to watch right at the finish line. Red Carpet treatment litereally!!! I was also able to meet Paula Findlay here, and wished her luck in the upcoming season and at the olympics.

The afternoon passed quickly. We saw some amazing races, and we headed home as I needed to pack for my Monday morning flight back to San Francisco.

My trip to Canada was so amazing. It was great to spend time where I had grown up, and interesting to see how far (or not) I have come....

Next up, Escape from the Rock Triathlon July 24.......

Great White North Half Iron - ON FIRE!!!!!

The Great White North Triathlon - 20th Anniversary Edition

**This was the best race I ever had**

For those who dont know about this race, it is definitely the best sporting event I have participated in! And that is why I decided to return again this year for my 5th running of the race, which also happened to be the 20th anniversary of the race. There is something very energetically magical about this race. It is hard to describe, but all those who have done the race know what I am talking about. EVERY last detail in this race is taken care of, and this is a race which is ALL about the athlete! NO CHEATING AND NO RIP OFFS!!

I have completed this event in 2003, 2004, 2009, 2010, with my personal best half ironman being on this course in 2009 in a time of 4:39:59.

I arrived in Edmonton Wednesday before the race, fresh off the Pride festivities in San Francisco. Pride is also so great in SF, and so I was just riding a wave of inner energy. I also had done a SOLID 8 months of preparation for this race, and this was my single "A" race for the year. I must admit, that my lead into the race was much less than stellar in terms of cancelled races, equipment issues, and a near melt down and poor performance at the Hawaii 70.3 last month. But, the key for me was the consistency in my training throughout the year, and the fantastic training I was able to complete in Palm Springs and in Hawaii before the GWN.

The GWN has the most excellent pre-race dinner. There are alway's so many friends and familiar faces, and it is electric to simply converse with so many friendly athletes. The food is fantastic, complete with a few Canadian beers :) Steve King, the voice of triathlon, hosts the evening, going thru past history of the race, making all the first time half ironman athletes stand and be reconized, and then making all the athletes stand and counting them out for the number of GWN triathlons they have completed. It is amazing that there is one male athlete who has completed ALL 20  GWN races. WOW! So, I was well fed, well socialized, and DEFINITELY ready for a strong race on Sunday. I am sure we could all say I was due for one!

I slept over at my best friends house the night before the race. This has also sort have become tradition. I love it. We actually bought some ju-jubes and ice cream, and watched a movie the night before the race. Went to bed, and slept really well, until my watch went off just past 5am. I forgot where I was, and then was like, holy sh*t, I am doing a half ironman today. AAAHHHHHH!!!! A little panicked, I ate my usual pre-race meal, and we hit the road to pick up my mom, and get to the race site.

I felt good in the morning. I actually told Lisa that I felt good, which is unusual for me before a race. I was sort of at peace with what lay ahead, and was ready to rock. We got to the lake with plenty of time to spare, got the bike tires inflated, transition set up, fueled up more, and made a couple of stops in the bush to clear everything out - the porta potty lines are always too long!

I was having a good time before the race. My mom had her camera, and we were sorta having a photo session before the swim start, and that helped me relax a bit.

Getting psyched to race!!

 Transition set up - adrenaline definitely pumping at this point!

A few last minute sips before the wetsuit goes on and I hit the water

My mom and I - SO great to have here there :) She is my biggest fan!

Wetsuit on and ready to rock it out! YA!

Canadian Anthem played and moments before the race.....

30 seconds to race start....I HATE this part, but love it at the same time :)

Swim - 2km - 33min 41sec

The swim is a mass start of around 800 people, which is a perfect size for open water swimming. I got off to a good start, and was surprised how unagressive it was, until like 2 minutes later. Then I started the usual jossling, kicking, tugging, boxed in stuff. I tried my best to keep a good line, focus on my technique, and keep pushing thru the mess. It felt like I was having a strong swim. The second lap was less congested, but I was feeling a tad sluggish, but nothing to bad. I pushed myself hard the last few hundred meters, and was shocked to see 33:41 on the clock as I crossed the timing mat. This is a few minutes slow for me. But, it is what it is, and the race is not at all about the swim as I have been coming to realize - it is about building into the race, and actually being a runner in this multisport! So, I did my best to get thru transition and onto my bike, which is my strength!

Transition 1 - just about to grab my bike and rip outta there!

Bike - 90km - 2 hours 22min - rocked it!

The bike has alway's been my strength, and I was so happy to have my own time trial bike back this year. Last year I had to race on a borrowed bike from fellow competitor, Jason Britton. Thanks again Jason! However, nothing is quite like having your own equipment to race with. I headed out on the bike, and was saddened to see BF Lisa at the side of the road fixing a flat only 4km into the ride :( That really just lite the fire in me to try to do even better as I knew she was not having the ideal race already. The weather cooperated 100% out there. It was overcast, and it seemed as though there were a tail wind in most directions. I was making my way thru the field of athletes, and was able make big surges at several point during the bike which was exhilerating. The only stumbling block came at about 65km into the ride, when I had to pee. I tried to do this while still cycling, but I just dont have that kind of muscle control. I tried to do the stand and pee on the bike, and that didn't work either. So, I had to stop, get off my bike, pull the pant leg up, and pee. So, I lost 1-2 minutes there. Got back on the bike, and just kept  pushing as hard as I could. The last 10km of the bike are the hardest for me on this course as it is slightly uphill, and there was a bit of head wind. But, this is typical, and I have learned this from previous years, and was still able to make up a few positions leading into the second transition. I had a VERY solid bike and enjoyed the Canadian scenery - canola fields, grassy fields, the north saskatchewan river valley, and fams. It is BEAUTIFUL!!!

I was happy to get off my bike, but it is NEVER a fun thought to think about running a half marathon after already swimming and cycling a long way! My legs were slightly crampy, but I was able to manage the second transition with no issues and found myself making my way out on to the run quickly.

Run - Half marathon (21.1km) - 1 hour 46min

As alway's the first km of the run is dreadful. Your blood is pooling in your legs as you are finally in an upright position, and your legs are fatigued from the lengthy bike. But, there were alot of things that quickly started going right for me during this portion of the race, and made it probably the best race I have ever had!! I remember Geoff, Lisa's husband, saying "that you will never feel good during the first 1-2km, but just find a strong rhythm and it will come together. I had a few people pass me, and then it happened, my running legs found me. I was feeling good at 2km! YES!

I actually had a new nutrition strategy for the run, after discussing with Lisa the nutrition plan of Chris McCormack, the current Ironman World Champ. He is a slightly "larger" athlete, like myself. I am not fat, but have a bit of muscle to carry around. This seems to be frowned upon in endurance sport, but I feel that you need a few pounds to help your body endure HOURS of racing and training. The startegy was to drink cola, water, and salt tabs during the run. No gels or other stuff. There is a whole science behind this, but we will not get into that during this post. So, I took 1 salt tab, and a cup of cola at every aid station, with a bit of water mixed in there.

And I just kept running stronger. I was passing the mile markers, and made a whole game out of sectioning the run course, and trying to stay strong thru each part and to not bonk, get mentally negative or self destruct.

To be honest, I had a song stuck in my head. Lady Gaga - Edge of Glory. It is really motivating, and has a strong fast beat. And I just kept singing it, keeping my running cadence as high as I could without my legs cramping, and saying my positive self talk to myself. I was surprised that when I told myself to run faster, I could! That is a first in a half ironman!

It was amazing. I was working my way thru the run. I was running fast, there were hardly any athletes passing me, and I was just in the best mood out there! I started seeing some familiar faces, and giving high fives to friends as we passed each other in encouragement. And I just kept feeling strong.

Getting late into the run, at around 18km, I was hitting some rough patches. But I knew I was so close to the end. I grabbed more cola from the last aid station, and downed a last salt tab, and was ready to battle the last 3km. This is where the race is. This is the hardest part, and where I am usually fading badly. Not today. I was running good. It was REALLY, I mean REALLY painful, but I kept my pace solid thru the last portion of the run, and only had a select few people pass me.

My mom took this picture about 500m from the finish line - she was cheering so loud for me, and I was able to sprint across the finish line. There was NO walking during this half marathon, only running and racing :)

I was so excited to see 4 hour 42min on the clock, but was a tad frustrated as this was a meer 2 minutes off my personal best from 2009!!! DAMN! There were a few points in the race that would have made up this difference in time - stopping during the bike to pee, etc. But, hindsight is 20/20. Maybe the stop actually helped me out in the end and made me stronger?? Shoulda, coulda, woulda......

I cannot emphasize enough how great of a race I had for myself out there. It was the most fun, and probably the most strong consistent performance I have had during a race. Despite not being a PR, this was my best race! I was just flying high when I was done. I had given everything I had, and left it all on the course. There were no major issues, and I simply was having the time of my life out there. It was such an electric atmosphere.

I was so hungry after I finished - I had an oatmeal cookie pigout - I at at least 12 cookies!

Final Time - 4 hours 42min 36 seconds - 21st Men 30-39, 42 overall out of 800.

Lisa finished the race despite having 2 flats on the bike. I am so pround of her. Se was able to deal with a really bad deck of cards on race day, and still made it work. And as luck would have it, she got an Ironman slot and will be racing in Penticton at the end of August. GO LISA!!!!!! I was able to get a lottery slot for Ironman, but it proved to be too big a decision to make in 5 minutes, and elected not to take it.

The awards dinner is always a highlight as well, and what other race has 2 dinners included??? We were well fed, drank more great beer, and watched the top athletes recieve their awards. That is still something I am working towards, and simply enjoying the entire process regardless of the results. It all of the sudden was very sad in the building as race director Wade Church announced he would be stepping down. This is a huge deal, as it seems as though all the good races around the world are being bought by large corporations, and it is REALLY ruining the sport. So, it was quite concerning to us all that this event may be in jeopardy. We were introduced to the new race director, and were assured the race would continue to flourish, and "would be like polishing an already shiny diamond". Wade announced that he was so confident in the new director, that he would be racing next year. So, in the end, it is exciting to see what will happen with the race, and hopefully it will just get better!

It didn't end there. We were invited over to a friends house for a bbq/drink/hot tub party. All the people there were friends and fellow athletes. It was such a great time, and we all shared our own stories on the events of the day. What a day!!!! :)

There are a few other reasons that this would be a day to remember..... This is sort of the end of a cycle for me. I pretty much started my triathlon career at this race. It is in pretty much my hometown and my friends and family have ALWAY'S been there at this race. It is an annual event for me. I was saddened to talk with my mom after the race, when she put into perspective that this will realistically be the last time she will be at this race and that Edmonton is not really home anymore. Things are changing on many levels and it is like the end of an era :( I am having goosebumps just thinking about this. I will however hang onto all the amazing memories I have of this race and the time that surrounds it.

I would REALLY like to thank 2 people in this post - my mom and best friend Lisa. My mom has come to every race that she is capable of, and is my biggest supporter. She makes me feel like I can conquer anything I set my mind to, and is the single most reason that I have been successful thus far in my life. I would never be where I am without my mom. My best friend Lisa, who got me into the sport. We were best friends long before triathlon, but we started the sport together. She pretty much took me completely out of my comfort zone and introduced me to something that would change my life forever! Lisa pretty much tought me to swim, and we learned how to race together - learning from each others mistakes - and there were plenty. I would not have done it any other way. It was all about the process.

There would be 1 week of recovery, and then the ITU World Cup Triathlon in Edmonton the following Sunday......I have never done back to back races.......but am up for the challenge. YA!!

Lost Baggage in Kona and may not be able to race :( WTF!!!

Thanks for checking in. So I am not too sure why it is that when I travel for a race, even if I try to ensure everything is in place, tagged, and on its way, Murphy's Law seems to take over and everything gets all f@#ked up!!

So, I flew with United Airlines. I arrived at the airport 2 hours early and still almost missed my flight! They had a single person working for the enitre airline at checkin. When it was finally my turn, the girl had no idea what she was doing. Finally we got my bike and baggage arranged. I ensured that they put tags on my stuff, as it looked as though they may not.

When I arrived in Kona last night, my stuff did not :( I am sorta stressing about things as the race is 2 days away, and I need to be relaxed and focused. I am hoping things get organized today, and I can race. I have put some much time and money into this race!!

Send some positive vibes to Kona for me please, and hopefully I will be toeing the start line Saturday, or else the customer service at United better be prepared to deal with a full on temper tantrum from yours truely!!!

Stephen

100 Degree weather, wind, waffles and beer - 1 week till Hawaii 70.3!!

So, somehow it seems like forever ago now that the Hawaii Half Ironman was 8 months away, and just a thought. Well, it is now just 1 week away, and I am super excited about the race and getting to spend some time with my best friend Lisa :)

With the way my work schedule worked out, I was able to take an extra week off work before my trip to Hawaii. I am fortunate to have a great friend who owns a place in Palm Springs, CA. So, I decided to do a mini training camp to attempt to acclimate to the heat before the race.

Palm Springs, California

It has been HOT here this week. Temperatures ranging from 90-100, and the winds have not stopped. This has been great training thus far, however, I am feeling a bit fatigued from all the training in the wind. My recovery meal of choice this trip has been waffles and beer :) YUM!!

Banana Waffles, wipped cream, and beer - Dinner of Champions!!

I have really been enjoying swimming at the Palm Springs Pool. It is outdoor, and the locals are super friendly - except the guy with the MDot tatt that wouldn't share a lane with me.....like WTF snob!! Other than that, the swimming in the sunshine and palm trees has been just fantastic!!

Palm Springs Outdoor Pool

So, the training is now pretty much done!! An easy week with a bit of speed work is ahead. Leaving on Wednesday for Kona, and the race is on Saturday.....I have made every attempt to make sure me and my equipment are ready for the weekend!!

I am feeling well trained, and injury free. Lets do this thing!!!

You can follow me at http://www.ironman.com/ with live results Saturday June 4th.

See you at the races....WHEW!!!