Reality (West Side Y Race Report)

One of the tougher parts of coming back from an extended time off is the mental aspect, moreso even than the physical. I believe this is because while the body can't be "fooled" the mind can easily build itself a "fort" of falsehoods to hide behind. As long as those aren't tested, it's much easier to believe them. Even a pessimist realist like myself isn't immune. And so as the West Side Y triathlon approached, I had secretly harbored some hopes that I was in better shape than the signs pointed to.

Now, the reality is that I ran 8 miles (actually 7.9) in June. None of those miles were over a single mile long, and none of them were done at any break-neck speed.  Swimming? I spent 23 whole minutes "swimming" in June, all of that done on the VASA trainer. Last year I was running 4-6mi/day 6x/wk and swimming 3x/wk for around 3k/day.  So, when you look at it that way...duh. But I had kind of convinced myself that I could just fall back on my bike training and wing it. Nevermind my FTP is also a good bit lower than it was last year despite my upped bike volume. tldr... recovery sucks.

Anyways... on to the report.

Warmup / Setup

If you've ever seen the movie Kingpin (you have, right? If not...go watch it!) there is a part towards the end of the movie where there is a callback to the beginning of the movie, In the beginning Woody Harrelson is on top of his game, his soundtrack is playing in the background, everyone is cheering him, he even takes some guys pizza slice and eats it with the fella's approval. Towards the end of the film when he enters the same way and grabs a guys pizza slice, the music abruptly cuts off and the guy gives him the "what are you doing?" shove. Things change. That's about the perfect way to describe my entry into transition...minus the pizza of course.

The difference a little time can make

I grab a mediocre place in transition (I don't get to t1 early enough these days) and talk to some of the people I recognize. Jenny takes some of our stuff back to the car and I go pre-ride the course. This course is always fairly treacherous as it's two laps and on the second lap even the fastest guys are mingling with the "try a tri" folks, along with open traffic for the most part. It didn't help that it had rained earlier in the morning... and it definitely wouldn't help that I wasn't going to be one of the first couple people in or out of the water this time.

I get back to transition and put the final touches on the bike, get everything set and head to the pool. I figure pre-running isn't going to do me much good so I skip it. Need to make sure I won't drown. I jump in the pool and get a few laps in, enough to satisfy myself that I had indeed NOT totally forgotten how to swim, and that I could make it through 200 yards. Eventually it's time to line up and get ready to start.

Swim - 3:15 (46th)  2014 - 2:58

Back in the water once again

Honestly, a better swim than I deserved despite it's short length. I lined up considerably farther back than I'm used to, but it was at least a pretty good call as I had free water the entire time. Losing a total of 17 seconds considering I haven't even been in the water other than to take a shower this year is alright with me. I could definitely feel some fatigue though (wow... endurance is gone) which I think I could have cut out with just a tiny bit of pool time. Anyways, I'm out in reasonable order and off on the long run to transition.

T1 - 1:20 2014 - 1:11

Something I hadn't really considered was that my feet might have gotten a little "soft" in my layoff. Running on busted pavement and gravel never used to bother me, but I admit I did more hopping and "ouching" than I can ever remember this time. I fumble with my helmet a bit longer than I should have but eventually hit the mat and head out on the bike with only a little delay.

Bike - 18:48 (15th) 2014 - 17:54

I head out of T1 without realizing my disc cover was rubbing the cassette... this in turn turns the crank (like a fixie) and that in turn means the wrong pedal was facing down as I plan to mount. I fumble with it a second then hop on, somehow muscle memory working well enough to keep me from taking an embarrassing spill. I try to get my shoes on, but again end up fumbling with them quite a bit, even yelling to my mom "I'm a bit rusty," as I turn out onto the course.

Once I'm strapped in I set to trying to keep a steady pace, difficult with all of the rollers. I get passed by Mike (on his second lap already) early and foolishly try to up my pace a bit. Once I start on my second lap I'm really in the thick of the "danger" (the less steady cyclists have entered the course at this point) and have to take a lot of turns a lot slower than is ideal to make sure I can dodge everyone elses "line." I successfully keep the rubber down and finish off the ride faster than I had expected considering my avg watts. Not anything exciting, but at least an ok effort.

T2 - :35 2014 - :37

I roll up to the dismount line (which is on a fairly sharp uphill) behind two other people who are stopping and getting off their bikes... that pretty well crushes my flying dismount into standing dismount. I follow through and start running back to my transition spot and I'm actually able to get back out in a timely manner without forgetting anything. Since Nick didn't steal my rack spot this year (:D ) I actually managed to be a couple of seconds faster in T2 than last year. I'll take time wherever I can get it! Off for the death march.

Run - 18:11 (47th) 2014 - 16:01

One of my moments running

And a death march it was. I headed out with some moderate hope that this race was short enough that I might be able to "fake it" through. A little less than a mile in I realize that this is real life, and in real life I haven't been running... I end up taking more than a few walk breaks throughout the course, trying to space them strategically at spots (like uphills) that I know I'd be doing slow regardless. On the off road section I manage to pick up a rock in my shoe and for some reason decide I'm too fast to stop and get it out, so it pokes me in the foot all the way to the finish. Running sockless for the first time in a long time was also probably a bit optimistic, and I paid for it later Saturday evening with a couple of nice blisters. Honestly, it wasn't a disaster of a run, probably better than what I was trained to do. I held it together to the finish and then really fell apart at the line. I can honestly say I put everything I had out there. It wasn't much, but there is was.

Heading towards the finish... with great form of course...

Finish - 42:07 (18th) 2014 - 38:38 (2nd)

So, that's about the long and short of it. Around 4 minutes worth of damage in a very short sprint, and so my return to triathlon came and went with less of a roaring shout and more of a lukewarm murmur.

Now it's back to the questions. Am I going to focus on cycling now? For the near future I think the answer is certainly yes, for a multitude of reasons. I still have a hard time imagining running with the volume I was at last year, and until I had my blood tested again later this year I worry that I might dig myself back into a hole easier than before. Swimming will require me to find a new venue, as I don't think I can mentally accept driving 2 hours round trip to swim for an hour any longer. All these things and the fact that I also think I am not ready to face the prospect of "what if I *CAN'T* do this" any longer.  However, perhaps the simplest answer is, I am enjoying riding and doing some bike racing again. I look forward to it... and it's something I can easily focus on without being overwhelmed.

I am not quite ready to hang my spandex yet. I think I've still got some good racing left in me, maybe some of my best racing. Not today, not this year even... but soon. Now, if only patience were one of my virtues.

Thanks for reading! I really appreciate it!

- Christopher Morelock

The beatings will continue until morale improves (last tri 2014)

I'm going to try a different kind of format for this race report. If you feel this or the old way was better let me know.


So Sunday was the Anchor Splash sprint, the final race in the Fleet Feet Sprint Series. I went into the race in a tenuous lead, about 7 points up from the nearest threat. Being the last race, this one counted for double points, so I still wasn't a lock, but a solid finish should have been enough. Cue the ominous music.

I'll be honest with you guys... I'm tired, both physically and mentally. That's not to put an excuse out there (and it isn't, I think despite some setbacks I actually had a pretty good race Sunday) it's just the truth. Things have been very hit or miss this season, and although I've stayed healthy, I've not done the kind of "growing" as an athlete that I had hoped for. Some disappointing races (specifically Rev3 Knoxville and AG Nationals Olympic) along with the whole fiasco after Cedar Point took their toll on me, more than even I had realized.  Don't fret too much, I'm taking this week off to veg out, heal up some nagging injuries, and catch up on my house cleaning... along with a much needed trip out of town this weekend (going to cheer at Chattanooga! If you're going to be there I'll be in my Cobb Mobb shirt, say hi.) and I'm sure by the time I'm back I'll be going crazy not training... but as of today... I'm glad to be sitting on my butt getting fat. Anyways, back to the report.

The Anchor Splash is basically just the "old" Trideltathon course (this year Trideltathon was a little different, being a retro/reverse tri.) with a shorter swim.  Jenny and myself arrived pretty early and I get body marked, have a chat with Lloyd and Terry, and head over to transition to set up. Despite arriving while it was still dark outside, I am still relegated to second row middle of the rack. Not the optimal spot, but what can you do. I get a good mile or so run in, and then ride the course with Nick. After that it's back to transition for the final check over things and over to the pool to get started.

I'm given a choice at this point, either get in the water and warm up swimming, or stay on the deck until start time. The problem with swimming is that you have to be out of the water for the National Anthem / announcements, and it's still fairly chill. I decide not to shiver it out, and forego the swim warmup. After all the loudspeaking is done, it's time to get the show on the road.

walking to the start area

I hop in (feet first... no diving) and take off towards the first wall. I still don't have my new stroke "on demand" especially in a race scenario, so I know I ended up falling into bad habits. Eventually I get passed by the guy behind me (sigh) and follow his feet the rest of the way. My Castelli Stealth top turned out a bit tighter in the chest/back than I accounted for... glad I tried it out in a short race first. I come out of the water in 4:47 and make the long run to transition.

In transition I try not to waste any time, get the Kask on, grab the bike and head for bike mount. As I put weight down on my right pedal my foot slides off of the shoe and I catch myself right on the top tube...with...well, you can probably guess what I catch myself with. I take a breath, calm down and finish my mediocre (and rather painful) t1 in 1:16

post slip... let's try again...

Once I'm out on the bike and into my shoes I try to get down to business. While not a long course, the bike ride is rather challenging, with a downhill ending in a 90° right turn and a set of train tracks being what nearly spoils my season.  I overshoot setting up the turn and realize I'm on track to hit the median... I brake, but when I hit the tracks I know I've lost control. My front tire touches down and I skid, and with all the bike handling skills and/or luck I've got stored up, I manage not to wreck. Nonetheless, it shakes me up a bit and certainly kept my speed in check on the second lap. I come back into t2 with a 16:55 bike split. Good for the most part, but pretty poor for me on this course.

After hopping off at the dismount line I pay for my crappy transition spot by having to duck under the rack and mess with getting the bike settled. I throw on my shoes (and gravel!) grab my cap and belt, and run for the exit, clocking :38.

Going out of t2

With a 3 mile moderately hilly run ahead of me I settle into my pace pretty fast. I haven't been running much in the past few weeks so I knew it was going to hurt here. Mile 1 goes by pretty fast and I grab some much needed water at the first aid station, soaking my hat with it. I end up running the next mile with another guy and we pick off a few people in front of us until we are smoked by Ashley (who crushed... and finished 6th overall men and women!) and we hit the second aid station. I drop my cup of water but at this point have to keep going without it. We pass one more guy who tries to match with us at the last couple of hundred, but we manage to put him back pretty easily. I get out sprinted to the line, but still manage an acceptable 20:33. Not a stellar run, but not a heartbreaker either.

Getting outsprinted... it's basically what I do.

So in the end I managed a 44:07, good enough for 5th overall and 2nd in my age group. David, who finished in 4th overall got his payback on me from our duel at Storm the Fort where a narrowly outsprinted him at the line. He convincingly outran me Sunday.

I've got smirks every day, but no smiles today.

With Nick finishing second overall and points counting double, I ended up losing my grip on the lead of the points competition by a single point, and Nick got the overall at 48 to my 47 points. He did an excellent job staying consistent and finishing high up in the races that mattered most.

As far as the rest of the year... I think I'm about done. Some running races are definitely in the future, but I have decided to definitely NOT start at Rev3 Anderson. For those of you with races left this season, good luck and keep the rubber down.

And so, I'll leave you with a good old quote.

"It's not whether you get knocked down, it's whether you get back up."


Thanks,
Christopher Morelock

Storming the Fort (Olympic Race Report)

Last race report for a while... since, as of right now, this was the last race I had scheduled. As much as I have enjoyed just racing for fun this year with no pressure of a "Big" race to finish off with, it time to start winding down the racing (This month so far I've raced 5 times) and start working on my weaknesses... primarily my running.  That's a post for another time though. Today it's all about the Storm the Fort Olympic Tri.

Cannon Trophies!

The Pregame: Bad Luck take 1

Friday night I had some Sushi with Jenny and then turned in early so I would have time to get everything packed and make the hour(+) drive to Kingston by the time transition opened. (6a.m.) I make one last check over the Planet X and everything seems to be working perfectly.

Saturday all goes to plan. Heck, I'm actually feeling really good. Breakfast (Oats, Banana, Coffee, 2 Eggs) in and I'm out the door. I find some optimal parking and set up transition/get body marked. I see Josh and we banter for a while until the sun comes up and it's time to warm up. I unrack and head out for a good ride. Two miles into the bike is the only significant climb (a Category 5 though) and I want to get up it in warmup to see what gear I need to be in. I shift down into the small ring (42t) and feel like I've found a comfortable gear. I turn around to head back and try to upshift... I'm met by a bad grinding noise and no shift.

WTF.

You hear me baby? Hold Together!

I get off and inspect. It seems that my FD has pulled itself down into the way of the (Osymetric) chainrings. Crap. I limp back to transition and fortunately there is a mechanic from an LBS. I explain my problem (he looks at me like I'm crazy at first) but he does have some tools and threadlocker so we get the FD set back up "good enough" to get me through the race... hopefully. I have to cut my warmup a bit short and end up hustling to get in my swimskin and in the water before the start. I find Josh and some of the other guys I normally swim around/behind and get near them, waiting for the Cannon to fire. All the men 40 and under get pretty crowded together.

The Swim (24:54 - 12th OA, 1st AG)

BOOM!

Out of my way! I hear they're having hot dogs post race!

Contact is immediate. I'm punched right in the right side of the face, slapped on the back of the head from the left and all around just beat up. It was a fairly violent start, but I keep my cool and follow a set of feet for the first 150-200m. At that point things have calmed down but I can't keep my feet's pace, so I settle into my race pace expecting to find another set pretty soon. A few minutes later I realize I haven't seen anyone pass me. A few times I feel a slap on my own feet, but even that is fleeting. I sight a bit more than usual since I am almost afraid I've somehow went off course. Nope... buoys to the left, canoes to the right... seems like I'm on track. I plow on, making the final sharp turn back to the ramp. I exit onto the mat and see the guy helping with the exit who is telling me "4th."

4th out of the water? Me?

Man, sweet. I guess the changes I've made to my stroke have really payed off. No time to pat myself on the back though, off to transition.

T1: (1:07)

My dad is such a snazzy dresser

I run into t1 and fuss with my Xterra swimskin for a minute before getting my helmet and glasses on. Then it's a quick hop onto the bike (and narrowly avoiding my buddy Jimmy who is right on me with a camera) and off to the bike ride.

The Bike (1:03:14 - 2nd OA, 2nd AG)

Let's just get it out of the way... I'm nervous as crap about my Derailleur. I'm very worried about shifting up/down pulling it back down into the rings, so I choose to be VERY sparing with my upshifts/downshifts in the front. The plan is to only drop to the small on the first and last climb and then muscle through all of the rollers. As far as pace/power goes, I'm aiming for an Intensity factor of ~1.00 or possibly just a little over. The bike course is pretty optimal for a fast position, with some fast downhill to match the climbing and only 2 actual turns, so staying in aero was king.

Awesome picture by Eric Barger

I hit the turnaround and grab a bottle just to dump some water on my head (and score a free bottle!) I see the three riders in front of me but they have a pretty significant gap and I am not willing to kill myself on the bike just to walk the run. At the second turn the road becomes pretty rough and you start the second uphill section. I shift down... and drop my chain! I immediately shift back up (you can normally save a dropped chain that way if you didn't know) however my chain has lodged itself between the ring and the (obviously) improperly adjusted chain catcher. I jump off the bike, cussing and spitting and start trying to jam the chain back up onto the rings. After what seemed like forever I get it back in place and take off again, except covered in bike grease this time :) I check my timer and realize I was terribly close to have a sub hour 40k, but have to settle for 3 minutes over. Sigh. Back to transition with no more incidents.

T2: (:34)

Hop off the bike at the dismount line and run it in to the rack. Zoots on and grab the belt/hat and take off out the gates. Now to see if I put enough time into the runners to keep my position.

The Run (42:52 - 22nd OA, 7th AG)

I'm that little blue dot at the bottom of the hill :( Sigh...

The death march begins. My goal is just to go by feel and try not to bleed too much time. I haven't been running a lot (due to the bike racing) and I've never been a terribly great runner, so modest goals are what I'm after. The course is fairly flat for the first 5 miles, then makes a longish climb up to the fort the last mile. (Pff... building forts on elevated ground... who thought that up) As I close in on the turnaround I get a good view of the guys in front and behind me. I am definitely NOT catching anyone in front of me unless they have a massive blowup, and I've got a fairly significant lead on *MOST* of the guys behind me... the exception being Andrew. He's the closest to me and he's a MUCH better runner than I am. (He's also the guy with the #1 Bike split) I figure it's going to be close depending on just how fast I am running and how well I stay together. We make it past transition (mile 5) on our way to the fort when I hear breathing behind me. Too soon. I glance back to confirm it's him (it is) and try to work some plan out. As he comes beside me I give all the gas I've got into a move dropping my pace... hoping that he's hurting too and he'll crack. He's strong and obviously up for the challenge, matching my surge. I shake my head and give him the "you got me" and back off before I burn myself totally out. As we start snaking up the hill to the fort you can get a good view of the guys below you and I'm able to see another fellow chasing hard. I still have to walk the final aid station to give myself a break, but manage to find a little bit of juice left to sprint and stay ahead for the line. (although he was from the M40+ wave, so he backed off as he was already ahead of me overall) Overall not a disastrous run (7min/miles is about where I should be on pace) but still nothing inspiring.

Alright so now that that's over, let's play cowboys and Indians!

I grab some food and a coke to refuel, hang out and watch the other guys come though and just wait around for the results. 2nd AG and 6th OA. Not the worst performance ever. I get my cannon and then wait for the announcement for the 'Grand Prix series' awards. Despite DNF'ing at the race earlier this year I still had enough points to end up 1st in my age group... scoring a jacket for my trouble.

Shoutouts to Josh, Rebekah and Sharon who also crushed their Categories in the competition and had good races on the day.

And now it's time for me to learn how to run. It's easy to see when you compare my splits (12th/2nd/22nd) where I'm weakest.  The solution isn't quite as simple as more = more... but that's a good start. It's also a good time to see what's up with the bike. Stay tuned!

Thanks for reading, I appreciate it!

- Christopher Morelock