Starting a blog for my 2015 ONE Elite season.

Hey everyone,

On this blog I'll be posting my race reports, training, and things triathlon related during my first year on the ONE Multisport Elite team.

This year started off great for me. I was offered a slot on the ONE Elite team, and I was in the best shape of my life. To say I was excited was an understatement. I wanted to try something different this year, so I started racing road bikes in road races, crits, and time trials. My season started off with a lot of cycling racing where I gained some experienced, but not without some difficulties along the way. I had a few crashes, and when I was racing crits I was always out front, typical triathlete feeling the need to TT, and I would always get swarmed when it came time to sprint for the finish. I had a couple of good results, but that first win was still elusive.

This past weekend I traveled with my girlfriend to Duncan, AZ, where the Javelina Chase road race was taking place. Still being relatively new to cycling racing I raced in the Collegiate C wave. Our wave was mixed with the men cat 4/5 riders, which made our start pack a decent size. Although this is the "beginner" wave I knew of a couple of fast people that I would be racing. The course was two 25mi loops with mostly gentle rollers and a steep hill for a couple of miles. Being a heavier guy I like flatter courses like this one. When the race started we went a pretty casual pace until the first climb at mile 12, where my main rival, Conrad, and myself began to push the pace. We shrunk the pack from around 30 people to around 12 riders. The next part of the race we kept a pretty consistent fast pace line going to share the work at the front. Then we hit the hill again. Once there Conrad, a rider from the cat 4/5 wave, and myself kept the pace pretty high up the climb, and we further shrunk the pack to just under ten riders. From there a few attacks happened, but no one was able to breakaway because of the high speeds we were traveling and the headwind. Knowing it would be a sprint finish, I decided to be conservative for the last few miles and cover any attacks that happened. With about a half a mile to go I was mid-pack and we could see the finish line in the distance. The pace accelerated, and when I saw my opportunity to sprint I went for it. I gave it everything I had, and ended up crossing the finish line in first. I also beat the guys in the Cat 4/5 race, which made me very happy.

Conrad finished second and was still out riding his bike when awards happened. I can't wait to do more cycling racing. It's so much fun!!!

I have done a couple of triathlons this year and they have given me mixed results. My first triathlon of the year was in San Diego, where I raced the draft legal sprint race on saturday and the non-draft legal sprint race sunday. On Saturday I got kicked in the face so hard my goggles flew off, and it hurt a lot. After recovering from that I was pretty close to the back coming out of the water. I did my best on the bike, but being one of the last ones out of the water I was with a slow group of riders and couldn't make much time up. Knowing I wouldn't finish well I took the run at tempo pace. I was pretty disappointed, but knowing I was racing the next day I focused my energy on that. The next day I had a much better swim, and my bike and run went very well. I ended up running a 17:26 5k, which I was very pleased with.

My next triathlon was in Lake Havasu, where I competed in the Collegiate Olympic race. By this point in my season I had raced a lot, and was unsure how my body would respond to the work load. Unfortunately on this day I just had no power. My bike time was ok, but once I started the run I knew it wasn't going to go well. I struggled my way through and once I finished, I was pretty disappointed. I knew I was stronger than that so I needed a confidence booster to get me back on form. Luckily the next weekend was the Duncan road race, which I won (see above), and gave me the confidence boost I needed after the disappointing result.

In two weeks I have the Marquee Triathlon, and two weeks after that I'm racing in Collegiate Nationals in Clemson, SC. I'm really looking forward to these races, as I'm feeling very strong at the moment.

Getting the Race Juices Flowing

Every season, it's always hard to get the mindset and focus going to be in race mode. After Rock and Roll AZ, the my successful age group win and new PR, I found it a little difficult to get on the bike and start the interval work and longer rides needed to be a Triathlete again.

The best way to shake the demons is to just get out there and race. 

Since last year's Desert Classic Duathlon was rained out, we were given automatic registration to this year's version on March 1st. No swim and the Run/Bike/Run format is a perfect way to get out there and push it a little. 

Race morning now always started with "Dan's Kona Blend" Oatmeal specially blended for me by our One Multisport sponsor, My Oatmeal www.myoatmeal.com. I am also trying out UCAN sports drink www.generationucan.com for race day nutrition. It's available at Destination Kona www.dktristore.com and is all natural. I have a sample of  the Orange mix and added it to my aero bottle for the 25 mile bike ride. I also took three tablets of MDrive www.MDrive.com ATP for race day energy. I swear by the product along with my daily Elite Formula and the Joint formula for recovery post workout/race.

The run legs were set as bookends at 3.6 miles mostly single track trail. Not too technical but challenging. I was chasing Steve Rink and Paul Beckert who alhave now joined the USAT ranks of the 50-54 AG. 

My settled into 3rd place of the second (old man's) wave getting on the bike. The ride and course was a time trial setting with the turn around at 3 miles up 9 Mile Hill. I was gaining on both of my age group rivals and caught my 6'2" 185 lbs peers actually on the downhill! I get strong and fast and came off the 25 mile bike leg with the best AG split of 1:05. 

My first run split was at a 6:58 average pace and I didn't gain anytime on the guys but stayed consistent at a 7:05 pace average for run #2. I came in 3rd to podium with my buddies with a well fought race!

It was a great day and a good way to check in on my race fitness. I was especially happy with my bike with a 24 mph average since my bike fitness has been harder to dial in post marathon training and racing this winter.

A big boost was taking my bike for a complete tune up at Cyclologic www.cyclologic.com pre race. Ron is a great mechanic and with a new chain and a clean up, my Valdora PHX2 www.valdoracycles.com felt fast and fresh! 

This past Sunday was my second Mountain to Fountain 15K. My ONE Elite Team put together a group to defend our beer win from last year in the Open Mixed Team competition. Nic, Maureen and I added Russell, Pat and John from our One Family to go for it! Team Zoot was out to get is and with their Ironman Champion Pro Jozsef Major wrapped up the win this time! 

I know this course is extremely fast for the first 5 miles. I was amazed to see mile splits at 5:58, 6:00 and 6:01 before the 10K mark. Then...the hill. I focused on lifting my knees and keeping my short cadence and felt strong this year for a mile 7 split at just over 7:00. It was there that in came along side of my age group friend and rival, Todd Witten and was just steps behind Bryan Dunn. For miles 7-9, I held up strong very close to both men with splits under 6:30. Their kicks are better than my slow twitch body and I held on for 2nd in my AG with a 59:05 time. Almost 2 mins faster than last year! I just took in water and Gatorade at every aid station and pre run again, I took MDrive ATP Formula.

I am so pleased with these first races and results. 

I am not going to race a whole lot this year due to training and preparation for Kona. Next up will be Marquee in April and Ironman St. George 70.3 in May. 

I look forward to training and continuing my work in Crossfit at Power in Motipn to stay strong and explosive. 

I want to thank One Multisport and my fellow ONE Elite Team for their support. 

Also, major kudos to my bike sponsor, Valdora as well as Endurance Rehab.

Until next month and more racing! 

Dan

Kona Baby!

Believe it or not, I am quite the realist. When you do the math on paper, knowing how popular Ironman Arizona is among all the Ironman races worldwide (selling out in seconds - having a Kona slot 11 months ahead of race day) and the the diminishing slots available per race, I have to admit that my goal of making it to Kona in 2015 seemed to be a pipe dream at best. Possibly only 3 or 4  spots available in my 50-54 age group.

But yet, I trained on and press towards the goal to have this race be my opportunity to get to the big island! 

Many asked why I didn't race an Ironman last year when I was in my first year of eligibility in this master age group. Honestly, I didn't have any desire last year to race 140.6. I had 70.3 Ironman Worlds in Vegas as a goal last year and my last full Ironman was back in 2011 at IMCDA.  

I know better than anyone that you have to want to do this race! If your heart isn't in it, the training and commitment is way too hard to just go through the motions.

However, even with the Half Ironman distance is definitely my sweet spot, I did receive the ok from Cristette to sign up for 2014 IMAZ. So I brought my folding chair and blanket the Monday after IMAZ 2013 to sign up for this year. My heart was in it.

Working with Nick White at Carmichael Training Systems (www.trainright.com) for the past 3 years has been great. We set a plan for the year that included an A race in the Spring, St. George 70.3 in May and of course, IMAZ in November. Goals included a return to the podium at St. George again like in 2013 and a podium and Kona Slot at IMAZ. 

First goal met with a turn down of the 70.3 Ironman Worlds slot at Mt. Tremblant since there was no way I could make that trip this year.

Now on to IMAZ.

With a successful Soma 70.3 race where I had an ok swim and decent bike, I charged ahead on the run in 4th place in my AG to pick off 3 competitors for the age group win.  I was a little concerned how much work it took and how spent I was post race. After dinner and hydration, I felt great and realized this could possibly be the way Ironman Arizona would play out.  It's how I race.

My race day strategy was to swim smart and consistent and exit the water sometime between 1:05 and 1:10. The swim race morning was uneventful and I came in at 1:08:59. (1:47/100m average pace) Slower than I thought it would be but this distance is not won in the swim. 

They set out chairs in the T1 tent which was great to get my bike helmet and shoes on. T1 took me 4:12.

It's no secret that it was windy Sunday. Northeast gusts got worst as the morning went on.  The 3 loop bike course is fine and the first loop was great, and I felt like a million bucks coming back to Tempe for the Rio Solado/Mill Ave turnaround. Then, the wind. Laps two and three were worst, so much worst! Lap two, I had a couple of spots on the Beeline before Shea that registered 15 mph but the good news was that the winds stayed consistent and he return back to Tempe was fast with easy 33-35 mph speed. I remember Carlos Mendoza calling it "free speed"! The last loop saw a lot of my gains diminish and I admit that speeds were as low as 9-11 mph. I returned to town not too frustrated or worried since I have learned to realize that everyone is dealing with the same elements. My bike split was 5:31:36 (20.27 mph average pace) 

I entered T2 again with outside chairs and much fewer racers to get ready for the marathon. I wasn't dreading it. Everyone knows the run is my strength. At this point, I have no idea where I stood in age group rank. Mentally, I was prepared to hear anything for 10th to 12th position.  I wanted to see Erik Svans as the run began to hear the news. I spotted him and he let me know I was in 9th position but the guys ahead of me were bigger and already struggling. I had in my brain that I would need at least 4th place to have a chance for Kona. That's 5-6 guys I need to run down! Here it goes!

T2 time 2:18

I never ran the run course before race day. I was open to it but it never worked out. (Unless you count the Underpants Run this past Thursday) I was very glad the course changed last year from three loops to a two loops. In past IMAZ races for me in 2097 and 2009, the second "Big Suck" loop is so difficult to work through. I get I could mentally get through a double loop course strong.

Nick told me to be conservative on the beginning of the run. Now upright, and in my element, I tend to run fast and hard off the bike. I looked down at my Garmin 910xt a couple of times in miles 2-4 and saw 6:45 pace. I quickly slowed down and enjoyed the run, staying at 7:28-7:40 pace very comfortably. I did see a couple of 50somethings as I ran on but didn't keep count. I should've but forgot. The rule of this type of day is not to do anything new that hasn't been tested before. I did venture a little out of that mode after attending a breakfast Friday am with Chris Lieto for Base Performance (www.baseperformance.com) and started to hear about salt absorption through the tongue rather than in capsule form. I am a big sweater and tend to overheat as the day gets longer. I put the product in my areo water bottle for the entire bike and licked my thumb and applied the product on my tongue every 15 minutes on the run. I actually loved the salt taste and never walked or cramped on the entire course. As I finished lap one (13.1 miles) I saw Erik again waiting for the report on where I stood in age group rank. "You are now 3rd or 4th but you can't slow down!" He said. "Really?" I thought. This could happen but there was still a whole lot of course to cover. Another half marathon to go. But now I now what's ahead; the out and backs, Curry Rd. hill etc. I continued with my PowerBar gel (double espresso) every half hour and my Base Performance salt  lick every 15 mins. I started cola in the second loop and more water in my mouth and over my head to stay cool. My pace did diminish but not far from 8min miles or faster. 

I have had in my mind all year that my race would come down to the last 10k. 6.2 miles to see how all these months of training would pay off when I needed them.

Last year I committed to Crossfit Endurance training at our One Multisport (www.onemultisport.org) Eilte Team sponsor , Power in Motion. (www.powerinmotion.com) Now that I am in my 50s, I truly feel strength and muscle maintenance will set me apart from the competition. All of the burpees, squats, etc will strengthen me to the finish line. 

This all crossed my mind as I past the One Multisport Aid Station at mile 20. Erik was there again and said, "You are in 3rd but you can't slow down." Last 10k - how ironic! 

I felt strong and good going over the Curry Rd. Hill and knew I could hold off anyone new. I would be ok. 

Those miles clicked away rather quickly somehow and before I knew it, I was on Priest heading south towards Rio Solado. Then it's a straight shot home.

As I came to the last aid station with a Sally Meyerhoff theme, all in pink, I saw a poster that read, "Be Relentlessly Positive!" I saw my good friend and Sole Sports Running Zone (www.solesportsrunning.com) buddy Sean McManus and I said to him, "This is it!" He understood perfectly.

I spotted Erik again on Rio Solado and I asked if I was still in 3rd place. He said, "Yes!" I looked at him and said, "I'm going to do this!?!" 

And I ran into the finish chute.

Run 3:34:15 (8:10/mi pace)

Total 10:21:20

Gender Rank: 112

Division Rank: 3

Overall Rank: 138

Monday's Awards were awesome as expected. I had three goals for the race:

1. Kona 

2. Podium

3. Sun 10 hours

Two out of three ain't bad!

 I was pretty sure things looked good for my slot but nothing was posted at the Village that confirmed the age group slot allocation. 

Then I got nervous. "What if there are only 2 slots?" I thought. 

Mike Riley, the voice of Ironman, put on an plastic lei and began to announce the rules and process for Kona. "I will state the slots, state the name up to three times then move on to the roll down. It sucks being older sometimes more than other times! They start with the 18-24 women and slowly work their way to the geriatric groups. 

Finally, Mike turns the page and adjusts his reading glasses and says, "Men, 50-54 - 3 slots and one added slot for a total of four!" I am in! I waited for my name and my fake flower lei and took my golden ticket to the payment table. 

I am so excited and thankful to my wife and boys for their support. Cristette- I love you and look forward to celebrating our 25th Wedding Anniversary on the Big Island!

To my club, One Mutlisport and my team ONE Elite -thank you for letting me wear such treasured colors!

Of course to my coach, Nick White with Carmichael Training Systems for his insight and push!

To Valdora bikes (www.valdoracycles.com) for being my bike sponsor and for all your support! Can't wait to take the PHX2 to Hawaii!

Now it's marathon training time and my 12 consecutive Rock and Roll AZ full marathon! Never stop! Right?

Until next time!

Aloha and Mahalo!

  

SOMA 70.3 10/19/2014 RACE REPORT - Jenni Marshall

Pre-Race - Training, Nutrition, etc.  

I went into this race nervous about my training.  I didn’t think that I had trained hard enough or long enough to have a good race.   Training was more social than focused and I only added intensity to my swim, bike and run “when the spirit moved me.”   This isn’t the way I typically train for a race.  I usually have a training plan and then execute that plan as close to perfectly as I can.  I get pretty Type A about it but if I do the training plan perfectly, I am cautiously optimistic about the race.  This time around, I didn’t know how my social training would translate into race results.

My biggest concern was the bike (as usual).  I was not cycling very fast during training rides and I was concerned about all the turns on the Soma course.   Also, during a race I tend to get overly excited during the bike portion because I feel good and I ride too hard which results in killing my run.  Knowing this about myself, I thought I should come up with a race strategy to try to stay calm on the bike and not kill the run.  My strategy was to go out hard on the swim, cruise on the bike and then run hard.  

Race Morning

Breakfast - I decided to load up more than usual on calories.  I get depleted a lot during races so I thought a big breakfast would help start me of right.  Two eggs, oatmeal, First Endurance sports drink, coffee.  

Warm-Up - I ran out to where the swim buoys end and back.  Had more sports drink, Skittles and a Honey Stinger gel 20 minutes before the start of my wave.    

RACE

Swim - 1.2 miles 

Goals: Time Goal: 33:00 / 1:43 pace 

Non time Goal: I had a video analysis done by Frank Sole (Sole Swim Solutions) a month before the race.  He showed me how I could make my swim more efficient and pick up some speed.  I did drills he gave me for the past few weeks and I felt I could apply the key movements during the race.  These keys were to snap my hips (instead of them moving passively), bring my shoulder to my chin and don’t push down on the water.  

Results: Official time: 32:51 /  1:42 pace

The start of the swim was a little chaotic but not too bad.  A woman was in front of me and at first, I wanted to get around her but found that she was swimming faster than I could get around so I thought I’d draft behind her and see how it felt.  I often feel too impatient to do this or scared that I might be slacking and swimming slower than I’d like but every time I thought about getting around her, I found that I’d be expending way too much energy to do so so I stayed on her heels and enjoyed the ride.  It was great, she navigated through the traffic of the waves ahead of us and didn’t slow down until we made the turn.  At that point, I started ramming into her too much and thought I better get off before I took a hard kick to the face.  I swam hard the last third of the swim and felt good.  I tried to stay to the inside and get into a good, fast groove, keeping in mind Frank’s swim keys. 

I have done the swim portion of Soma 4 times before this race as part of a relay.  This was my fastest swim time in this race and it included having to get my wetsuit taken off.  For the relay, you don’t have to worry about getting it stripped off before entering transition.  Good start to the race.  

Bike - 56 miles

Goals:  Time Goal: 3:00, 18.67mph 

Non-time Goal: HR: 144-154; Relax.  Stay under control.  Watch cadence and HR.  If I start to feel tight or hurt, back off.  Don’t do anything to screw up the run.  

Nutrition: Water in aerobottle.  Flask of EFS Vanilla flavor (400 calories), to be taken every 20 minutes, washed down with water.  2 scoops of First Endurance in bottle cage under legs.  Skittles (if I need a pick me up).   Nutrition worked well.  I didn’t have very many Skittles because I didn’t want to screw up what I felt was working with the First Endurance products.  

Results:  Official Time: 2:50 /19.7mph, Avg. HR 156

This went a lot better than expected.  I calmed myself down in the beginning and at the start of each turn by making myself grab and drink from the bottle under my legs.  For the remainder of the bike portion,  I don’t feel like I overexerted myself.  I kept in under control, relaxed and had fun.  I watched my average speed after each lap and I stayed consistent the whole race.  I thought about pulling up with my legs as opposed to pushing down thanks to the hill repeats Jozsef Major had us do during the One group rides on Tuesdays.  

Run-

Goals:  Time Goal: 1:44 / 8:00 pace 

Non-Time Goal: HR 155-165

Nutrition: Flask of EFS (Kona Mocha flavor), water on the course, coke on the course.  I walked to drink at the water stations so I could get enough down.  I had some coke but it immediately gave me side cramps.  The EFS would give me a little pick me up.  

Results:  Official Time: 1:49 / 8:23 pace; Avg. HR: 165

Hot day out there!

My run was not what I had hoped for but I don’t think I could have done much more than I did.  I do not feel like I killed my run with the bike.  It was just hot out.  I had run 10 miles of the course on Monday during the same time of day that I’d be running race day and I had an 8:05 pace in Zone 2.  I was hoping that because I’d be in Zone 3 on race day, I’d be able to get the 8:00 pace but the heat squelched it.   I felt strong and from what many people told me, I looked strong on the course.  I tried to focus on maintaining form and using the strength I’ve gained through Crossfit Endurance at Power in Motion.   

Overall Race Time Goal: 5:20 

3rd place finish Age Group

Overall Race Non-Time Goal: Swim hard, relax on the bike, run fast. 

Overall Race Time Results:  5:16

Conclusion:  

My training may have not been my typical Type A formula but it still worked. I had fun being social, riding and running with my friends at One Multisport.  We did intervals on the bike and were being coached and encouraged by a professional triathlete, Jozsef Major.  When I would ride or run with the group, the intensity was up, not because of some set pace I wanted to do but because it was fun to test oneself within the group and just try to keep up.  

A big portion of my success was also the fitness and strength gained from doing the Crossfit Endurance program at Power in Motion.  Whatever intensity I was concerned was lacking in my swim, bike and run training, I made up for in the intensity to do the WODS during class.  

TOUGHMAN 70.3 6/21/2014 RACE REPORT - Jenni Marshall

Race Week

Toughman 70.3 in Show Low, AZ was the race I’ve been working towards this spring and summer.   Goals for this race were to PR from last year’s time of 5:37 and to be able to run off of the bike.  I had recently had my heart rate zones for the bike tested for the first time and felt that armed with this knowledge, I would hopefully keep myself under control on the bike and leave enough energy for a successful run.  

Race Morning

Breakfast - Steel cut oatmeal, greek yogurt with honey, 1 scoop of vanilla protein powder in coconut water with a packet of orange Emergen-C, coffee, water.

Warm-Up - I do not follow my own advice about warming up.  Didn’t warm up except for a few yards of swimming before the swim start.    

RACE

Swim - 1500M (shortened course)

Goals: Time Goal: 33:00 / 1:43 pace (this goal was based on the original distance of 1.2 miles.) 

Non time Goal: Build, stay focused, don’t coast

Results: Official time: 26:18; 1:45 pace 

I built through the swim which was good, especially with no warm up and being at altitude.  I feel like I swing too wide around the buoys and am having to direct myself back in closer.  The last 200M or so of the swim was a new challenge.  We got to swim through weeds that came all the way to the surface of the water.  Fortunately, I had pre-swum the end of the course the day beforehand and knew what to expect.   

The run to T1 was different also in that we hand to run up a long steep hill that was covered with a narrow green carpet.  I was told I was the 4th female out of the water or the 2nd (2 different people had 2 different reports), so either way, I was feeling pretty good about where I was in the race.  

Bike - 56 miles

Goals:  Time Goal: 3:00, 18.67mph 

Non-time Goal: HR: 144-154; Stay under control.  Watch cadence and HR.   Keep racing on the descents.

Nutrition: 2 scoops of Fixx and a Nuun in aerobottle and other bottle; Endurobites, 2 salt tabs, 3 Huma gels

Results:  Official Time: 3:00 /18.67mph, Avg. HR 156

I had a hard time in the beginning (like the first 45 minutes) to get the HR down to anywhere in range.  I figured this would be a hard goal.  I was used to training in higher HRs before my test so getting it down was a challenge.  Average HR didn’t end up being too far off so I don’t think this hurt me.  What did hurt were my hip flexors.  I don’t know if sitting in the car for 3 hours the day beforehand and insufficient stretching did them in or what but they were distracting me from what have otherwise been a pretty calm ride. 

I was passed on the bike by my teammate Teri and a girl in a dark blue jersey.  I was excited because now I knew who to hunt on the run.  

Run-

Goals:  Time Goal: 1:51 / 8:30 pace 

Non-Time Goal: HR 155-165

Nutrition: Honey water, water on course

Results:  Official Time: 2:06 / 9:38 pace; Avg. HR: 159

So, this part didn’t work out as hoped for.  The run course was a little different than last year and added more trail so that was a surprise.  The race was also 3 weeks later than last year so it was hotter.  I had a side cramp the whole time.  Those are my excuses.  The tough part though is that I never felt like a runner.  I had short bursts of energy but no flow.  My legs were tight, I was hot.  I’m having a hard time with the mental game if I don’t see my competition.  I probably didn’t drink enough on the bike or mange my electrolytes sufficiently.   The only consolation on my run time is that no females that day broke 2 hours on the run and I had the 3rd fastest female run time.  It was a tough day for everyone.  

My competitiveness was fortunately satisfied in the last mile of the race.  I finally spotted dark blue jersey girl.  I saw her after the out and back and before the big hill leading into the finish.  I thought to myself, “Pass with authority, don’t look back, run as efficiently as you can, if she kicks, give it all you’ve got.”  The last mile of the race was one of my best and it worked.  I took 2nd place overall female by close to 2 minutes.  

Overall Race Time Goal: 5:29 

Overall Race Non-Time Goal: Build the swim, control on the bike, run like a runner. 

Overall Race Time Results:  5:37

Overall Race Non-Time Results: Hit goals until I got to the run. 

RX: Build bike fitness properly now that zones are identified

Manage fluid and electrolyte intake - Identify sweat rate?

Stretch and foam roll every day to fight tightness

TERI: Post-Baby Racing

Siris is 4½ months old this week. He’s awesome.  

I wasn't sure how this racing season would go after Siris was born. I was hoping to do some short course racing in the first half of the year to get myself back in shape, with the goal of racing Deuces Half in Show Low in June. Deuces was my very first half IM in 2010, and has been one of my favorite race venues.

I've been able to bike for about 3 months now, but I have only typically been able to ride on the weekend due to my preference for time with Siris, and my work schedule, including annual spring business travel.  In addition, I have only been able to run 2-3 miles at a time due to my pelvis not returning to its pre-pregnancy state quite yet. I have been advised by athletes I know and trust that this is due to breastfeeding and hormones that aren't yet back to normal, affecting my bone structure. Running too soon could cause serious injury.  I went to a spinal surgeon in April due to shooting pains up my back and butt, and was told its related to my pelvis and hips not being back to their pre-baby condition. Breastfeeding is worth it for Siris, so I have resigned to biking only for now.

St. George 70.3 Relay
I talked with my coach Nick before Siris was born about trying to participate in the St George 70.3 relay the first weekend of May as my first post-baby race. Nick agreed to race with me - he swam and ran, and I biked.  He and his wife Rachel just had baby #4 in April, so we named our team “So What If We Have Newborns.”  It was fun to go to check-in with Tyson carrying Siris around in his baby carrier.  He is going to be raised in this crazy endurance environment… poor kid J

Me and Tyson before SG

Me and Jenni after
Tempe International.
She's a stud.

The SG bike course is TOUGH. I didn't get the training in that I wanted due to the pelvis issue impacting my riding for the 3 weeks prior. I planned to ride Bartlett a few times in preparation, but the one time I made it down Bartlett, I turned around before the last 6 mile descent. Wimp! Let’s just say I was nervous heading into SG. Very nervous. I managed to finish the bike leg in just over 3 hours. Not ideal, but a pretty epic ride regardless. Nick and I ended up taking third place in the relay division. And, most importantly, I reclaimed my motivation to train and race. AND, Tyson and my friend Brooke both raced the full race and both had fantastic race days. I am anxious for the day that I can race the entire SG race for myself. Epic.

Tempe International
I entered Tempe International sprint distance mid-May to see how it would go. I haven't raced a sprint since my very first triathlon in May 2009! My swim performance was less than desirable (I started too far back and got stuck behind), I crushed the bike (it was only 12 miles!), and I managed to run the entire run course after not running for a month. It wasn't a great performance, but I did take second in my AG, to my friend Jamie Dunn.

That was a nice start to the year when I didn't really know what I was capable of. I figured I could make it through an hour race even being out of shape, but "redlining" in a sprint when you haven't seen Zone 4 in over a year is interesting! I even managed a little sprint to pass some poor unsuspecting guy at the finish line.  Sorry, man.  I do still have a competitive nature…

Deuces Wild
I have not been able to run more than 3 miles. I knew I would enter a Deuces race, as we had planned to take Siris and rent a house with friends. I love the 56 mile Half bike course, and the Olympic and Half swim distance is so similar that I just can't bring myself to sign up for the Olympic and cheat myself of the opportunity to go longer on the bike. But I knew I can't (and shouldn't) run a half marathon. So, what to do? Against my coach's wishes, I signed up for the Half. Silly girl.

Deuces Swim - 34:59
The swim went fine. They shortened the course to 0.92 rather than 1.2 due to the lake water level, and the Oly race swam the same course. I'm okay with that :) Keep in mind this time compares to my friend Robin Watson who swam a 21.52. Really. Let's just say I know I have lots of room for improvement!   I haven't been swimming since Siris, and you can tell.  I won’t ever be a Robin Watson, but sheesh I have some work to do.  My arms are sore, two days later.

Deuces Bike - 2:49:07
I love this bike course. I was able to get in four "long" training rides that were 50+ miles - two solo 50 mile rides, SG 70.3, and a 60 mile ride with a small group. But nothing at elevation and nothing truly "long" which I think should be 70+. Oh well, it's race day!  Managed the second fastest female bike split, but I didn't meet my goal of breaking 2:45. I got crushed on the last few miles of hills, but it was a fun day.

Interesting note on nutrition… I find that since I'm not training too much right now, my nutritional needs on the bike are lower. Must be a metabolic burn rate thing. I'll be talking to Brooke at Fuel to the Finish about this. Bike fuel: Heed in my Speedfill, one Honey Stinger Waffle, one Huma gel, one picky bar. No water refills.

Deuces Run - 2:42:48
Yep, you read that time right. My Deuces run should be 1:45-1:50. When I don't have a 4 month old :). I enjoyed the first part of the run... I took it slow with the idea that I wouldn’t get hurt. The trail portions of the run were fine, but the road parts after about 4 miles caused me too much back/pelvis pain, so I walked much of the second lap.  I had to fight the inclination to run through the pain so I could have a decent time, but the awareness of a long-term injury kept me walking.  It was interesting to walk in a race.  I have never walked big chunks like that, and I debated dropping out at the end of the first loop. But I decided it would be good for my head to FINISH despite the barriers, and to feel what it’s like to walk large chunks.  Many people do this regularly, and it was good to feel it for myself.  I have to admit that getting the “great job, you’re almost there” cheers from people made me want to shout obscenities like “don’t you know I have a small baby?” or “I don’t usually walk like this” or “shut up – I’m not really doing a great job.”  I bit my tongue and thanked them.  Tough day out there, but I know I did the right thing for my longer-term racing.

Me at Deuces.
I'm smiling because I've been walking!

Now What
I am supposed to race IMAZ this year, but I have to get my run in check before I can train. Nick says to stay at the 3 mile mark for runs until Siris is 6 mos or I don't feel any pain while running. We shall see how it all evolves.  In the meantime, I am hoping to get in more bike miles, do a little swimming, and keep running 3 miles around my neighborhood.

Onward and upward!

TEMPE INTERNATIONAL 5/18/14 RACE REPORT - Jenni Marshall

Race Week

I’ve felt like I’ve been racing a lot lately which is fun but I was using it as an excuse to not train as hard on the dates before and after races.  I determined that this race was going to be a training day with no taper and no recovery afterwards.  I cycled 3.5 hours the day before out to Seven Springs immediately followed by activities with the family which gave me no time to stretch, roll, etc.  My goal was to use this race in place of a couple tempo workouts that I had scheduled for this week and I wanted to try and maintain a HR around 175.  

Race Morning

Breakfast - Brown rice cake with Almond Butter and Honey, 1 scoop of vanilla protein powder in coconut water with a packet of orange Emergen-C, coffee, water

Warm-Up - nothing significant.  Ran from the swim finish up to transition to see what it would feel like across the street, rocks, up the hill.  

RACE

Swim - 400M

Goals: Time Goal: 6:40 / 1:40 pace (this was to include the long run to transition) 

Non time Goal: Build quickly and finish hard

Results: Official time: 07:20; 1:50 pace 

I wasn’t focused.  I chit-chatted before the race start and almost forgot to line up.  I wound up lining up to the far left when I usually line up exactly with the buoy line which in this case should have been the far right(we were keeping the buoys on our right).  This kept me out of the fray of swimmers but I was fighting to get in and added some overall distance to my swim.  I was just warming up by the time it was over.  I never got into a good fast groove.  When I got out of the water to run to transition, I was around a lot of people just kind of jogging/walking up the hill and it was hard to get around them.  

Bike - 

Goals:  Time Goal: 37:00, 20.11mph 

Non-time Goal: HR: 165-175;Concentrate on using power from my glutes instead of my quads.

Nutrition: 2 scoops of Fixx and a Skratch labs in aerobottle

Results:  Official Time: 38:04 /19.54mph, Avg. HR 160

For some reason my Garmin wasn’t calculating my average speed or distance so I had no idea what I was averaging.  I figured this was ok because I was mainly focused on HR anyway.  I couldn’t get it up for 2 reasons.  First, my legs were kind of heavy from the day before.  Second reason was I really suck at turns and every time I slowed down for the turn, my HR drops.  I need to fix this problem.  

Run-

Goals:  Time Goal: 21:27 / 6:55 pace 

Non-Time Goal: HR 175+, go as hard as I can

Nutrition: None, sips of water on course

Results:  Official Time: 22:42 / 7:19 pace; Avg. HR: 168

Again, I didn’t know my pace due to my Garmin.  Again, I couldn’t get the HR up even though I felt like I was pushing hard.  My legs were tight like they had braces on them and I knew I had tension coming from my lower back.  I don’t think that I could have gotten to the pace I wanted even if my Garmin was working correctly. 

Overall Race Time Goal: 1:07:37  

Overall Race Non-Time Goal:  Push the HR to 175+, try to redline the whole time.  

Overall Race Time Results:  1:10:24

Overall Race Non-Time Results:  This was not a very successful race or training day considering what I was hoping for.  In order to correct this in the future, I believe I need to increase the number of tempo runs and bikes I do.  Fortunately, in my training plan for my “A” race this summer (Deuces, Show Low), it is calling for that exactly.  I need to increase my confidence in holding a fast pace and higher HR.  I also need to stretch and roll more.  Tight legs hold me back physically and mentally.  Finally, I need a pre-race warm-up.   A 10-15 minute run with some strides could go a long way.