Winning

 

Happy Thanksgiving weekend! On Thanksgiving day we got up and headed all of ten minutes to the start of the Encinitas Turkey Trot. It is an annual tradition no matter where we are to find a turkey trot. I did a solid warm up. The start is narrow so it make sure you don’t get trampled it is best to line up early at the front. I was probably too cautious on that front and ended up standing in place for almost 10 minutes. I was in mid conversation with a guy I met at the starting line when the gun went off. I started off right on the heels of the guy. He had run the Berlin Marathon and then done the 70.3 World Championships in St George. The pace was too hot for my fitness and I had to let him go. About a mile in I heard someone on the side of the road scream go Hillary! I kind of knew instantly that I had a multiple Ironman winner and Ultraman World Champion on my heels. In my head I said no chance, she is not passing me. The 5K race is an out and back. At the turn around, she did pass me. That lasted 5 seconds before I put in a surge. For the next 1.5 miles I could hear her behind me. The gap was opening but not enough for my comfort. I chose places along the course to dig deeper. The screams for Hillary were still there (she is kind of popular). As soon as the finish line came in view I pushed. I finished a few seconds in front of Hillary but when I looked at the time I was disappointed. I was racing to finish 1 minute slower than last year. I knew I wasn’t in shape to run fast but I am hoping it is just a fitness issue and not an aging issue. After the race I ran back out on the course to run the last 1/5 mile with my wife. When we got home my ultra competitive wife checked her results then she checked mine. I won my age group. 

Shoe of the Week

Saucony sends me lots of shoes. They sent the Endorphin Pro 3 to me just prior to the launch in the late summer of this year. When I was in Berlin earlier this year I woke up one morning to rain and cool temperatures. It was my last day in the city and I had not seen much of what I love about it. I put on the Endorphin Pro 3 and went running/sight seeing. I did this big loop of 10 miles simply following the key sights. The 10 miles was effortless and beautiful. My hands were frozen but my feet were feeling great. 

Here is my review of the shoe: 

Weekend Report - Santa Barbara Triathlon and More

Quote "OOH" - Body Marking Girl when I told her my age


A few things I learned from the Santa Barbara Triathlon

1.  My Swim sucks - For the life of me I can't figure out why my swim in the pool is so strong and in a wetsuit in open water I suck.
2. That bike course is totally fun to ride but it is one hard ride too.
3. Test your running shoes, test again and test again. I ran in these shoes 3-4 times on various different runs and had no issues. During the race my left foot felt like it had a rock in it the entire way. No matter what I did it was there. I have my theories and one of them is that it's my foot and not the shoe with the problem. We'll see when I resume running again this week.
4. Strength - I said last Friday that I view strength long term. Clearly it's the right strategy and clearly I have more work to do. I look around the transition at the faster 50 year olds and they all have a great deal more muscle mass than I do. Look at #1 and maybe I'm not strong enough, look at #2 and although I rode really well, the tough course took the spirit out of my legs. At mile 8 on the run my strength was gone. It's a sure sign that strength is a weakness and one I know I need to work on for sport and for life.
5. To the guy who set up next to me in Transition. Yes my bike was gone when you got to your bike. Yes my bike was there when you got back into transition. Yes that was me heading back on the run in fact you even said "There you are". I had you worried didn't I? Blame my idiocy that was confirmed by the starter on the beach. I read Men 40+ in wave #1. Apparently that was for those who asked to be in wave #1 with the Elites. When I asked the starter to confirm that all men 40+ were in wave #1 she confirmed. I didn't even know until after the race that there was a separate start. You won the age group but you already know that. We'll have a laugh about it next time.

Traffic - Remind me to take the train. Yes the train is slow but at least on the train I can do things. I take that back a little because to pass the time in the car I listed to a great podcast. For some reason my random selection of Rich Roll Podcasts always hits on a winner. Maybe all of his podcasts are great but I doubt it. This one however is one worth listening to Rich Roll and Dan Harris. It took me 5 hours to get home. That's a bit crazy anytime but even crazier after racing hard. Thanks Rich for some inspiration.

It's a good life...

5 Things I Learned at Ironman 70.3 Saint George

Saturday I participated in Ironman 70.3 Saint George for the 2nd year in a row. The lead up and race itself went much like last year. Here are things I learned.

1. You can't fake bike riding on a course like St. George. - I ride my bike but not well enough to race that course. Like last year, I was fast when the course allowed fast and I was spinning up the hills. Snow Canyon the monster hill felt easier and shorter. 
2. Enve Wheels are really well built. I'm used to the sound my Zipp wheels made on the road and the Enve don't make that sound. In fact they make no sound at all. 
3. Bike Fit is everything - My P5 fit to my body was so comfortable. It was a total pleasure to ride. Sure the P5 is a Super Bike but I believe it's more the fit I have that makes it the best bike I've ever ridden. 
4. My running is the best part of my fitness. It was hot, really hot on race day so over the first half I simply managed the heat and the big hills. I was not running fast but steady and good form. Then over the 2nd half I picked it up. I negative split by over 3 minutes. Part of that is the course for sure, and part of it is the 1st half pacing. Looking back I know I could have paced it differently and run faster but it was a decision to hold back and finish strong that I went with and am happy with. 
5. My nutrition was spot on. Pre race I had  Bullet Proof Coffee, a bottle of Amino Acids 100% MR and Muscle Synthesis . During the race I had a 300 calorie bottle of a mixture of Generation UCan combined with 100%MR/Muscle Synthesis and on the run a 100 calorie bottle of the same. I drank water when I was thirsty and I had 4-5 swigs of Coke on the run. That's it. No Gel, No bars no Salt Tablets. My energy levels were perfect, my head was always in the moment and no gut issues during or after the race. 

On my daily practice of Journalling I write -  I will Celebrate Success and that I will Love Food. At about 4 pm I was starving so I went back outside in the very hot sun, found a Habit Burger and had my favorite meal of all time, a Double Cheesburger, Fries and a Coke. Loved every bite of it. 

Finally I rolled across the finish line for my brother Bob and ALS. I honestly believe that rolling is the most important thing I can do on race day and it's why I keep getting slower. It's not my age, it's not my training (Ok maybe I could fine tune that) it's my need to make sure I cross the line with a roll. Rolling is an emotional deal. There will be more racing to do but there will only be one Bob. 

It's a good life….

2013 is Behind

A slightly late review of 2013 and outlook for 2014.


The short story in my life

Business
We are failing in the USA. The market is over run with shoes and with good shoe companies. Be poor design and development or poor marketing/sales, we have to admit that we all failed. As the one guy in charge of shoes it's my fault. On the positive side we are growing outside the US and doing it consistently. It's a big reason why I travel on long haul flights regularly. The best part is the outlook. We have a new shoe out in 6 months that I am most proud of in my running shoe career. It's a special shoe and I can't wait for everyone to have a chance to run in it.

Family
Because I let the failures of the US business overwhelm me and because I traveled 130,000 miles in the air and 75 nights or so in hotels I did not give Mary and Marco what they deserve. They deserve me 100% engaged when I am with them. I did not do that very well and go that I am deeply sorry. They will be with me long after running shoes.  I am thrilled that Mary traveled to Russia and Marco ran so fast but I know I can do better with both of them. Finding out my Brother Bob has ALS was not easy but spending more time with him then in years past has been priceless. The jokes my Mom told while we ( Mary, Marco and I) were driving were great to hear. Even with Alziemer' s she can be funny and have a good time. I loved those moments.

Friends
I simply suck here. Sorry to all my friends. I will get better. I think rude is the best I thing I can say to describe myself.

Personal
I raced every month but only a couple were great. No matter, I had a great time doing it and plan to do it again this year. My best was the Encinitas Triathlon even with the gnarly swim. My worst by far was Ironman Lake Tahoe but hey, I finished. The best part of 2013 was taking on my long term health. The Blood test was expensive, then follow up work a great deal of work and expensive but the results are already showing. I will spend some time filling you in here.

2014
I decided late in 2013 that I needed to take control of my life. The first part of the year I am working on my Leadership skills. Leadership is something I love and something I feel I need in the rest of my life. You will see more on this subject and more than that I hope you feel it.

Welcome ton2014, let's make it special.

It's a good life....

The High School Runner and a little Ironman Lake Tahoe Redemption

Last night was the High School Time Trial. A little fun for the team and the families. It's a 5K on the home course (Nasty little course that it is) where the kids race each other and the parents and faculty join in on the fun.

Marco ran well actually faster than last week on a tougher course and placed 4th. That's a great result considering 1st and 3rd are seniors and 2nd is a Junior. By the end of the year, I'm predicting right now he'll be third on the team and may even make it to 2nd barring injury and burn out. But he doesn't know I'm predicting this. He only knows that he keeps getting faster and that he loves the team dynamic.

For me it was a bit of competition 5 days after the Ironman. Not really what I wanted to do but I'm glad I did it. I was conservative on the big down hill start. Stayed out of the middle and eased into the hard pace. There were three men ahead of me at the turn. After the turn I eased my way up to the three men and as the first of the big hills started I eased my way pass them. Once on the really big, steep, nasty hill I hammered away knowing I could created a large gap which I did. At this point I have roughly 1.5 miles to the finish and it was hang on while trying to maintain a high tempo. I started racing the boys at this point trying to hang on to feet as best I could. I got killed by the boys on the long uphill finish but it was ok. I was first adult and in the top 15 overall. Felt great to go hard and and survive. The legs were really heavy most of the way which is to be expected but they responded quite well. Good times for sure.


It's a good life....

Ironman Lake Tahoe: 10 Things I will Never Forget

1. Snow falling around the area the day before the race. 
2. Getting in the water for the swim and finally feeling warm. Not knowing it was the last time all day I would feel warm
3. Ice on my bike seat coming out of T1 or Swim to Bike Transition
4. Keeping my speed down in the fast section because faster meant colder. 
5. My front wheel shaking vigorously on the down hills and finally realizing it wasn't the front wheel but my body going into heavy duty shiver mode. 
6. Stuffing my Tri Top with Grass to keep warm and having a volunteer stuff grass into the back of my suit for added insulation. 
7. The laugh from the huge crowd in the village when I asked "Has anyone seen my wife?" 
8. The volunteer who gave me the space blanket and the hug I gave her when I came back through that aid station for the last time. 
9. With 400 meters to go I was done with being cold. I took off the space blanket and put my legs in gear. I was not suffering from the effort but my body could not function and shiver at the same time. But with 400 to go my mind took over. I ran fast and got the largest cheer ever. I was a rock star for a minute. 
10. Rolling across the finish line for ALS and my brother Bob. It's what made me stay in the race. The front wheel shakes scared me and that was 30 miles into the bike. The long super fast hill was yet to come. But I said to myself "This is not hard, ALS is hard" That was my mantra all day long. I knew I would be warm again but someone with ALS only knows that there is no cure. So I rolled across that finish line. 

It's a good life....

Ironman Lake Tahoe - You Should be Nervous

That was the quote given to me today "You should be nervous, I am nervous for you".
Here is what I know:

1. It's going to hurt 
2. Shit will happen that I can't predict
3. There will be a point where it will be easier to stop then it is to continue

I have done the training I believe I need to do. Or at least 80% of what I set out to do. I've tried to manage it through being a father, a husband and do my job. At some point I've failed at everything and that's where the 80% comes in. I was 80% in line all the time. There was 20% of the time where I was an utter mess. 

I will post my training after I finish the race. 

What would I have done differently. 

1. I would have dialed in bike fit sooner. As it is I'll be riding 112 miles on a bike fit I have roughly 100 miles on. Not very smart. 
2. I would have done more swimming - But I always say that. 
3. I would have done more riding - But I always say that. 

What have I done

1. lost close to 15lbs since this time last year. 
2. Gotten my running back - I feel like a runner again. 
3. Ridden my bike really hard and I like it that way. 
4. Dialed in my food. I have no sugar crashes any more. I'm never super hungry. I enjoy food again. 

The all important race day nutrition plan. Here it is. 

1.  Water - At least one two bottles to any one bottle of anything else. 
2. Generation Ucan - I like it because it's a slow burning carb. It's tough to mix though. 
3. Race Day - This will be mixed in a bottle of Ucan and Bullet Proof MCT before the race, on the bike and on the run and at both feed zones. 
4. Salt Stick - 1 per hour
5. MCT Oil - I plan to burn fat
6. Amino Acids on the bike and on the run
7. Tums just in case

My race plan. Swim - Bike the fist lap steady - Bike the second lap at or slightly faster than the first. Run a comfortable pace for 1.5 laps. Give everything I have left on the last 1/2 lap of the run. 

Until then, I will slow down, ease up and let my body recharge for the effort at hand. 

Encinitas Triathlon 2013

It is hard to pass up a race in the backyard. With an easy spin warm up I was at the start. I was home 20 minutes after I crossed the line.

The race always draws a good local crowd and big surf. The surf was especially big his time causing many to opt out of the swim. Personally twice I considered dropping out after being tossed by the waves. I manged to fight the urge and finish the longest 750 meter swim of my life.

The bike was flat and fast. A good redline effort. On the run I just went  from the start. at turnaround #1 I saw this guy in my agegroup hauling. I knew he would catch me which he did at turnaround #2. But he didn't pass. I ran the uphill strong with him on my heels. I thought if I could hold him off to the final turaround I could hurt more than him. At the turn I surged and then let him catch. I surged again and let him catch. At the catch with 600 meters to go I let loose and broke him. My little racing moment.

My third triathlon and fourth race this year. It feels good to race again.

it's a good life.....

Ironman 70.3 St. George

If you ever get a chance, visit St George, UT. I suggest go in early Spring when it's probably cooler but go. It is stunningly beautiful.

Going into the race my head was not in it. Stress at work, A brother with ALS and the thought of waking up Sunday Morning to get on a plane bound for Europe was just too much for my head. I woke up Saturday Morning and decided this would be a training day. It was the best decision I made all week.

I did it like this. Easy swim, no stress 44th in my age group out of the water. Super Dizzy coming out but not stressed. I got on my bike and road like it was a catered training ride. I slowed for the catering part. Somehow I managed to pass 14 riders on the bike. I'm guessing 12 of them were on the last really long climb in Snow Canyon. I was spinning up the hill where most were grinding. By the way my swim wave was 18th of 20 or 21. I had 85% of the race in front of me at the start. Lot's of people to talk to on the way by them. On the run, I told myself to be strong on the hills. A big thanks to Paul Huddle and Rock Frey for creating the hardest 70.3 run course in the world. Anyway I just set a pace I knew I could run for 10 miles. Many of of 14 I had passed went by me in the first half of the run. I hit 10 miles and let my legs go and decided to finish strong. I was feeling fine, nothing hurt. I crossed the finish line in 25th and called it a day. 5:13:xx on a "training" day was very fun.

Some observations.

1. My water bottle in one of my bags emptied out on the bus ride to the swim start. My race top was soaking wet when I put it on. Even though it's going to get wet anyway, that is a miserable experience to stand for 90 minutes in a wet top. 
2. People ride bikes like they drive on the Free Ways. The rules of the road are slower traffic stays to the right. 
3. I can't help to look at feet while I'm running. Triathletes are quick to jump on new. A couple observations in the footwear. Every time I saw someone stopped and stretching a calf they were wearing Brooks Pure running shoes. If you have an overpronation issue in your running, it's going to be worse in a Newton or Hoka. In Newton that forefoot pod is not stable so when your over-pronating foot hits that pad it's more like a crash then roll. I saw legs just shimmering with vibration. In the Hoka it's simply a free fall. That Over-Pronating foot just falls off the super high platform. This is not a knock on the shoes, but on the athletes who probably bought the shoes on line. Go to a running store and get the right shoes for your running. They won't be sexy, they won't be the latest and greatest but they will work better for you and you will run better. 
4. The Ultra Kiawe is the bomb if I do say so myself. No socks, no problems. In fact when I took my feet out of the cycling shoes and put on the Kiawe I swear there was a huge sense of relief that started at my feet. Too bad I didn't honor the shoes with a fast run. 

Off to Poland. 

It's a good life....

Desert Sprint Triathlon

Yesterday was the Desert Sprint Triathlon. I raced it to test my fitness and to test my life. First the test my life part.

I flew to San Francisco on Friday to work with Javier Gomez. My return flight put me in San Diego at 8:30pm. I picked up Mary and Marco and we drove to Palm Springs. We got to the hotel around midnight and got to bed around 1 am.  3.5 hours later I was up and ready to get to racing.

I chose to do a long warm up riding my bike starting in the dark to the race. I find the older I get and the shorter the event the more warm up I need. The race started fine. A hard sprint to the first turn made sure I wasn't punched, kicked or lost my goggles. I settled into a hard pace and was soon out of the water. Slow as molasses transition and I was out on the bike. I told Marco before the start that my plan was to redline the entire race. LET'S GO, YES, ARG!.......Pace was hard and felt smooth.....On your left was a constant. LET'S GO, YES, ARGGGGGGGGGG! Short little climb to transition (still amazes me that when the road goes up most go backwards). Off the bike with another sluggish transition and I was on my turf the run. LET'S GO, YES, ARGGGGGGGG! Instantly the run felt strong, I could run hard and not feel it. LET's GO, YES, ARGGGGG! I was running through the field. Let's remember that my age group was the 5th to start so the a big part of the race was in front of me. Finally at mile 1 it was silence. Just me, by breathing and my pace. The LET'S GO, YES, ARG! was this dude who road behind me most of the way and who got off the bike with me. He wouldn't shut up. I pushed hard on the run to drop him so I could get some silence. Soon the race was over.

I learned that the training I'm doing is working. In a very short time I went from struggling through a 1/2 marathon, traveled around the world and put in 2 weeks of adjusted training and boom I felt strong the entire way. More on what I"m doing later.

After the race it was some R&R with Mary and Marco. The Desert did not let us down.

It's a good life....
Dave

Attention to Detail

I am regularly humbled by the detail that goes into doing something great. Yesterday I raced the Oceandside 70.3 Triathlon. I missed one detail that would have probably made me faster than last year. I was slower by 2 seconds. In the span of everything going on in life that extra detail just didn't get done. No worries though, I gave it all I had on the day. I wrote on my forearms something that motivated me more than once and I think that made up for any detail I missed.

On my left arm:
Be True to yourself
Help others

On my right arm:
Make today a masterpiece

Running Around #6 - Cardiff Kook Run

Top 10 for the Cardiff Kook Run

1.  We knew it was a good idea the first time the mention of the Kook, running and Super Bowl Sunday were put together. 
2.  Mile Markers oops! 
3.  There was a Terry Schalow sighting. Terry and I live in the same town, work in the same industry, have known each other for more than 20 years yet the only time we see each other is at the NYC Marathon Runner's World party. 
4.  We unloaded a great deal of water the morning of the race. It wasn't enough. 
5.  Remember when recovery and prep and rest meant nothing. I give you our 13 year old son who ran once this year and not hard since is last cross country race in November. He towed the line for the 5K ran his fastest 5K ever and ran faster then everyone else from his team. 
6.  The woman who I came up to in the first mile of the run her quote "I'm almost 50 and I'm trying to break 40"  I checked, you are only 46 so you are not almost 50. You are a good runner for sure but you prance when you run. Oh yeah that foot plant thing again. Upper body tall and proud, feet planting where feet plant. Try to get her to run proper with a clean midfoot strike. Good Luck and oh by the way, you would slow her down. 
7. The hill repeats are working. For the last three weeks I've spent Wednesday getting strong on the hills. Approaching the hill on the way back and running it, I felt in total control. Not fast but in control. 
8. The long warm up with Andrew and Eric was perfect. I think the older I get the more warm up I need. One day I'll probably have to run the 10K just to run the 10K. 
9. Pro Women triathlete who I crushed. I suggest you look at everything you're doing and hire someone to handle it all. If you can't beat me you are not going to reach your dreams. I ran really slow for me by the way. 
10. Can't wait to do it all over again. 

It's a good life....

St. George 2.0

I've been thinking a great deal about the event that was Ironman St George. The thoughts that I wrote the day after are still clear. I made some mistakes on race day that could have made things easier had I done them right. The coach had me well prepared physically but maybe I could have done more or less based on my experience. This brings me to the post today. My meltdown on the run started at about mile 4. At first it was just a nagging pain in my heel. I knew I was rubbing my heel raw but I also knew that this was Ironman and things like this happen. By mile 9 it was becoming so painful I tried over and over to relieve the pain by adjusting my sock, to going super duper tight with the lacing. By Mile 12 my head switched from racing to keeping my foot comfortable. By Mile 14, walking was the most comfortable. I ran when I could but stopped often to relieve the pain in my heel. This more than anything limited my intake of fuel on the run. I was more concerned with moving forward pain free than drinking and eating.  When I finished the race all I wanted to do was take my shoes off. The heel was ugly for sure. Marco and Mary were a bit blown away by all the blood and hanging skin. To be honest I didn't want to use this as a reason for my meltdown. I think I set it aside as being weak. On Monday of this week I opened the bag and pulled out the shoes. It all came rushing back to me.  Here's the thing. I knew in November which shoes I was going to race in. I ran in this model over and over and over again. The only thing I did differently was order a fresh pair of production. As a product guy who is sample size, I don't normally run in production. In fact it's been years since I ran in a production shoe. For this race I really wanted to run in production because quite frankly that's what everyone else runs in. I ran in the shoes twice before the race which is not abnormal for me. I can usually tell right away if a shoe is going to be good or bad. But not this time I guess. On the positive side, this little incident is going to help us build even better shoes. We're already working on a fix. The morale of the story I think is you are better off racing in a shoe you've got some miles in. I think 20-30 miles in this shoe would have either broken in the heel collar or would have told me to find a different shoe. I surely don't blame the shoe. I made the decision so it's purely my fault. 

It's a good life.....
Dave

St. George

On Saturday May 7th I did Ironman St George. It was my first Ironman in 10 years and it was great to be back in that realm. The experience of accomplishing something like that is still just as amazing. I had a rough day out there. It was the slowest I've ever gone by a long way. The old Dave would feel bad about this for weeks. I'm in a great mood today.  I went in trying to qualify for Kona. But I went in with the through I was either going to do it or melt down trying. I melted down. I spent a good part of the day catching up which is normal for me. I was in position maybe too far back but in position and I melted.

Although the pictures are not in the right order, they are the story. The first picture is me coming into the finish line. It's downhill and I look fairly good. The second picture is of me going up the steepest of the hills on the run. I have good arm swing and seem to be powering up the hill fine. What happened between these to pictures where I turned in a 4:45 run split is the big question.

I have no excuses, just stupid mistakes on my part.

Mistake #1 - I relied on my old bike fit for the new bike. I should have had the new bike professionally fit to my body of today. When I got off the bike my low back was totally locked up.

Mistake #2 - Nutrition - Mike Reilly stressed before the race that Nutrition was the 4th part of the Triathlon. I was confident I had it right. How wrong I was. I have three bottle holders on my bike. I use Sustained Energy and Heed in all my races. I calculated my calorie needs on the bike at 1200 calories. I had 1500 calories. The problem was this. In a 70.3 or in training I put 2 scoops of Sustained Energy in a large bottle. I chose for Ironman to put 3 scoops. With 3 scoops you have to wash a drink of it down with  water which meant I carried a bottle of water. Stupid mistake that killed me between mile 75 and 90. At this point in the race I was out of Heed (or Perform), out of water and only had Sustained Energy. For 15 super hot miles I suffered and waited to get to that aid station. What I should have done is either gone with 2 scoops of Drink and carried two bottles if Heed. Or gone with three scoops drinking just prior to each aid station and using their water to wash it down. Carrying water was the wrong thing to do. To me this is what cost me lap #2 of the run.

Mistake #3 - I relied exclusively on coach. For the most part I did his workouts without question. That's not what a coach wants you to do. A coach wants you to bring your head to the game too. I'm not sure I did that enough. I have Ironman and Ironman training experience. I've qualified for Kona numerous times but I didn't bring much of that to this program.

Mistake #4 - I didn't find out all I needed to know about the course. Coach urged me to go visit before the race to check it out but 3 trips to China killed that option. But I had plenty of other options, I know people who did the race last year and I know the two guys that designed the race so I should have had all the information. If you ask me the perfect boring long ride training ground here in San Diego is multiple laps of Del Dios to Elfin Forest with a ride up Double Peak each lap.

Some thoughts on Ironman St George.

- If you've done an Ironman you have to do this one. It's worth every penny. It's hard, it's hot and it's fair.
- If Ironman is on your bucket list don't do this one. It eats people up. It is one mean beast if you are not prepared.

My Notes:
- One day I have to figure out wind. At 50MPH a heavy cross wind scares the hell of me yet guys were flying by me in their aero bars.
- Don't enjoy the swim too much. It was too easy which to me says I didn't race it I swam it.
- Stay in the game. I was in the game for the Kona slot after the first lap of the run. The guy who finished 6th was about 2.5 minutes in front of me. I would have been there at the finish. I let thoughts that I was out of the game creep in. I probably would have collapsed harder if I continued to push but I was in the game.
- Once you know you aren't reaching your goals you have to set a mini goal. I was walking with a guy early in the second lap of the run. Clearly we were both finished "Racing". He said "I hope we make it to the finish by the cut off". I looked at my watch and said "Cut off, Dude, I'm breaking 12 hours!" He fell off my strong walking pace and I had a new goal.
- Experience it. I had a great time with the volunteers. They gave me so much energy and hopefully I gave them something to laugh about. The popsicle was the highlight for sure. Ok, finding a $20 bill on the ground might top that but I'll still go with the popsicle.
- I'm simply amazed by the mind over matter thing. I'm dying. Struggling to put one foot in front of the other. I get to mile 24 that has a nasty down hill to start. I look at my watch and notice I've got 20 minutes to break 12 hours. I start running hard and somehow I'm running again, just blowing by people. It was in my head, it sure wasn't in my legs.

I must apologize to my wife. I came around on lap one and told her to take our son back to the hotel to play in the pool. I would be awhile but I was going to finish. I should have known this would send her worry nerve up. She sat there for 2.5 hours wondering if I was going to die out there. I'm sorry dear.

Again I have huge thanks and praise for Mary and Marco for sticking by my side. For Gordo for guiding me and to all my friends who encouraged and supported my dreams.

It's a good life...

Dave

Oceanside Race Report and More

And More Comes First:

- Goals: If you set meaningful goals weekly, monthly or yearly and work really hard to attain them the rest of your life can be lifted if you let it.
- Triathlon is a selfish sport. I've learned over the years that it's not that important and because of this I'm having more fun and racing faster.
- Volunteer for a race. Set your season goal of races and then instead of racing one of them volunteer at one.
- Each month try to introduce triathlon to someone new. The sport needs more people in it.
- Thank the volunteers and race directors and then thank them again.
- Most of all thank your wife or husband and your kids the most.

Oceanside Race Report
Swim
I'm not saying that I would swim fast but just once in Oceanside I'd like to swim in clean water. By the first marker and the rest of the swim it was zig zag through the slower swimmers. The Zoot Prophet is the best wetsuit I've ever raced in. I was there when the concept brief was written. The wetsuit delivers on the brief #1 get the swimmer out of the water feeling fresh. 33:18
Long T1: 3:13
Bike
Note to self - Check and double check your wheels and your repair kit.
Up the first climb in the harbor and the rear wheel starts creaking. I sit down at the top and the creaking is gone. Through the gate where there are a few bumps and off goes my repair kit (tube, co2 and tire levers). The first part of the bike is flat and fast. All hills managed seated and in the big chain ring. Moving through nicely with a couple guys to pace from. We turn inland and then the memory of the course hits me hard San Mateo hill is next. It's a good sized steep climb. I hit it with the plan to stay strong on the climb and not rush them. I pass my friend Diana and things are going fine. I stand up to stretch my legs and the creaking comes back only this time it gets worse with each pedal stroke. There is lots of climbing to go and finally it dawns on me that the creaking is coming from the rear wheel grinding on the frame. Darn it Zipp and your new wide wheels. So I stop in the middle of that hill and adjust. No good, I stop again. No good, I stop again. I have no idea how much actual time I spent trying to get that wheel straight. All I know is that I stayed calm and decided not to try to make up the lost time. That I would simply get back on and go. It took me 10 miles to catch Diana again. So based on that, I figure I lost 10 minutes in time. Maybe not 10 minutes fixing it but because I lost the group I was riding with I lost more than the time fixing. Anyway I stayed calm and road as strong as I could. I concentrated on drinking and fueling. Total Time: 2:40:44 20.9 MPH
T2: 2:14 - I went to the wrong isle. oops.
The Run
In the morning before the race I talked to coach Gordo. He said to run the 2nd 5K hard and that it's a good place to make up time. So I set out on the run. The first 5K I ran conservative and concentrated on drinking water at every station. I ran a comfortable pace of 7:22/mile. The second section I listened to Gordo and just hit the pace hard. Towards the end that section I made the decision that I would use the third section to hydrate and collect myself. I managed to pass a large number of people in my age group. Pace on the second section was 6:35/mile. On the third section a stayed calm and steady. Pace 7:22/mile. Finally on the fourth and final section I waited until the 10 mile mark to give it all I had. Once there I just let loose and ran. I passed through every aid station with maybe a sip of water or coke and a sponge. I ended up picking up some guys who paced off me. I sucked it up on the final little hill and made the charge for the finish line. Pace: 6:10/mile

Total Time 4:52:26 -
-Fastest Time on the Oceanside Course
- Best feeling run of any 70.3
- Best executed effort
- Stupid mistakes cost me my fastest time ever at the distance and a top 10 placing in a really tough age group.


It's a good life....
Dave