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2013 – Tri Waco Olympic Race Review

Posted by Ed Crossman in Bicycling, Running, Swimming, Triathlon

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So this was our first repeat race, however we did bump up the distance to an Olympic distance. It was tempting not to sign up for the 400 meter swim sprint, but this worked out well for prepping for Ironman Stealhead 70.3 next weekend.

 

Pre-Race

We love races that start outside of our hotel. And this was the perfect setup. We woke up nice and early, ate some peanut butter sandwiches and a banana and we were set. We brought all our gear down and were all done by 5:30am.

It is a nice feeling to sit down and relax knowing that transition is all taken care of. However we would find out later that someone decided to setup inbetween us, yes we setup right on the outside of the rack side by side.

Swim

I hate the swim, and this was no exception. The swim lane was pretty narrow and there was a lot of swimming over each other. After about 400 meters it kind of cleared up until each turn.

The swim was uneventful until about halfway through and a foot cramp popped up. There is not much to do but relax and flex my foot up. extending the toes out makes it a bit worse. I did have to flip on my back for a sec but the cramp was manageable afterwards.

I finished kicking hard and clocked a time of 34 minutes, my fastest time by 40 seconds.

Bike

I was pumped to have a Zipp disk and a 404 on the front for this race. It was 25.25 miles of really flat good roads. The shoulder had only a handful of bumps and holes, but overall a great course.

The ride out was slightly uphill, but it was super fast. After changing directions I found out it was because there was a pretty decent wind rolling through. The ride back was tough with the head wind. I kept pushing and pushing remembering my previous time trials and how my legs felt afterwards. I knew even though there was burning I could manage it through the run.

I passed quite a lot of people since y swim was a bit slow, and finished in 1:06.

Run

I was feeling good at this point and was ready to rock the run. I had forgot to bring a gel so I had to pack my soft flask I used on the bike in my back pocket. It was kind of awkward bouncing in my pocket, but it was definitely needed.

I had heard there were some sneaky hills about 2 miles in that we missed last year on the sprint. So I was slightly cautious with my pace, but still pushing it. And when we hit the hills I was glad I did save some energy. We did about 262 ft of climbing on the entire run, I think about 80% of it in the middle 2 miles.

These hills broke athletes. I saw many walking but I kept pushing uphill and downhill. There were a total of 3 hills, each a steep up and down, then we hit the same ones on the way back. After clearing the hills I felt much better and kept my pace up.

The final turn onto the finishing bridge was a giant relief. I pushed as hard as I could in the final few meters and barely mustered a quicker pace. The run time was 46 minutes…super happy.

This pic explains it all…it is my foot…too fast 🙂

My foot at tri waco

My foot at tri waco

Overall

Great race, great support, 10/10, would race again.

Publix’s Georgia Half-Marathon Race Report

Posted by Ed Crossman in Running, Training, Uncategorized

This year Michelle and I decided to travel to Atlanta to race a half marathon for our 4th anniversary. It seemed to fit in nicely with our HIM training plus Michelle came up with a sweet name for it, our Half Marathon-iversary.

Pre-Race

We booked the closest hotel we could to the starting line and I do not think it could get any closer. We arrived late Thursday night and had plenty of time to explore before the race on Sunday.

One thing we have learned is that we should keep the sight seeing walking to a minimum the few days before the race. We did walk a bit the Friday before and went on a short 3 mile jog, but it was not very intense. The Saturday before the race was relaxed.

Race Day

We started dark and early. We had preped our clothes the night before and we were quick to get dressed and start our nutrition. We made peanut butter and banana sandwiches and drank some pre-fuel.

The weather was perfect, cloudy and a bit humid. The humidity kept us warm for how early it was in the morning. We walked out the front of the hotel and my corral was right out on the street. Within 10 minutes the race started.

It was slightly odd that they announced each corral would start within 30 seconds of each other. What happened was a rolling start and before I knew it I was off.

I was unaware of the elevation I would be facing but I was going to race hard anyways. Turns out there were a lot of hills. Not the Texas rolling hills we have experienced, but rather sharp inclines followed by sharp declines. So I knew I would have to hit the downhills a little quicker and power through the up hills.

I worked on using a slight change in posture in the uphills and focused on using more of my hamstring and glutes. I would lean forward slightly and not launch off my toes as much going up hills.

Nutrition wise I hit every water station for Powerade or water. I had 2 Hammer gels, one around mile 6 and another around mile 10. I do like the late gel to help me finish strong. And it showed in this race as I increased my pace for the final 2 miles which increased almost 100 feet in elevation. I also took about 6 Endurolytes to keep my electrolytes up.

Overall Result

1:38 overall which equates to a 7:26 min/mi pace. I was able to finish strong and I felt great afterwards. I would say it was a great success.