Feeds:
Posts
Comments

Posts Tagged ‘Race’

Saturday October 18th, 12:00, Paguera-Mallorca.

Screen-shot-2014-10-20-at-08_48_02

My last Half-Distance (1.9 Swim, 90 Bike, 21.1 Run) was in Cologne early September 2013. I decided then to take a break for half a year. I am not sure I would recommend it. I lost a lot of endurance, muscular mass and gained weight on top of feeling less happy with my life. Getting back at it had not been easy either with some injuries and bike crashes. So, October 16th in Mallorca was for me a symbol of coming back and I was race hungry.

My goal time was 4:45. I crossed the finish line in 5:15. Sometimes, things do not go to plan…This race has been humbling.

But first things first. A late start, on a cracking day. Sunny, hot, no wind, no waves, warm water, no wet suit. Perfect! The gun goes off. A good beach start, with nearly 50m of dolphin jumps exactly as trained. Perfect! The water: ridiculously clear. This is not racing, this is snorkeling! Perfect! I swim relatively easy as usual and get out after 1.9km  in 35.12. This is 1 minute slower than expected. But within the time plan. A quick casual high five with my daughter (while leaving the German competition behind 🙂 and a dash to transition.1395158_10153238453411679_1849690160603102546_n

Summary: A good start in the race overall. I exit in 32nd place with 60 other competitor in the category M40-44.

A very long transition (literally – the transition zone was 285m and the way to it around 400m) where unbelievable bikes were racked. And on to a tough technical course in the heat (29 degrees). I knew this would not go well as I had scored an auto-goal in the transition zone before the race even started.

My special pump for the discwheel (Lezyne and usually reliable) shoots off the valves after 5 bar of pressure. No way to put anymore air. Going into the race with a half-inflated wheel is not only going to cost me a few minutes but also increase the risk of sliding in the curves or worse getting the tyre out of its rim.

ROOKIE MISTAKE NUMBER ONE: CHECK ALL YOUR MATERIAL BEFORE THE RACE.

The first 15km feel like a nightmare, out of breath, heart rate constantly in the red while being passed by competitors, my mind set on the wheel issue. Am I going to make it?  The mindset thankfully changes in the first long descent. Cool air, time to hydrate, heart rate going down. I will get this distance done, this is the European Championship and I wear for the first time the Swiss jersey in an official ITU/ETU. Mantra Number 4: Get to the finish line, no matter what (or quit only on a stretcher)20x30-CHPC1713

KM25: What is this noise in my front fork? Oh no! the front tire is rubbing against the top of the fork!!!. I stop quickly to check for dirt stuck between the tire and the fork…nothing really. I get on the bike again and the tire keeps rubbing. Darn, what is going on today! – I will find out after the race that the mechanic (former pro cyclist) who serviced my bike before the race had mounted the rear tyre in the front. So the thin narrow tyre was in the back (bad for grip) and the thick large tyre was in the front, hence rubbing against the fork.

ROOKIE MISTAKE NUMBER TWO: SEE ROOKIE MISTAKE NUMBER ONE. Norman Stadler would confirm this (the famous “too much glue” episode).

20x30-CHPE0502Deflating the front tyre is out of question. I cannot ride a bike with front and back tyre deflated: this would be suicide in fast curves and downhills. I am telling myself that friction will cease once the “excess” rubber will be rubbed of the tyre (which happened in the second hour of the bike race).

KM30: Confusion between traffic, police & volunteers. All agitating arms. Me and 2 other cyclistS take a right turn, right into the party city of Magaluff. Once in traffic, we knew FOR SURE we had taken a wrong turn and lost a few precious minutes. Not a great bike leg so far… (especially when I took a wrong turn again at km 65 after a police man indicated to the athlete in front of me to take a deviation, I followed him but it turned out the cyclist was not a competitor and diligently taken out of the race road….)

ROOKIE MISTAKE NUMBER THREE: GO FOR A RECO RIDE PRIOR TO RACE DAY.

20x30-CHPD2166The worst mistake comes at km 50, just after the second long climb when I was sure to have taken 3 bottles at the aid station: 1 water, 1 coke and 1 iso-drink. I shower myself with the water, throw the bottle away, want to grab the iso bottle in the back, fumble for a few seconds, look back… the bottle cage is empty!!!! and the coke bottle in the front has max 2.5dl. … this is what I would have for the next 25km… a huge rookie mistake that nearly costed my to bonk completely on the run afterwards (I bonked but not completely)

ROOKE MISTAKE NUMBER FOUR: FOCUS ON YOUR NUTRITION PLAN.

The last mistake…and it starts to be embarrassing, is related to the tail of my aero helmet. It can be opened for better airflow in the heat or closed to retain warmth when cold. Guess what? yes, indeed the lid under the tail of the helmet was closed. My aero helmet had also become a pressure cooker.

ROOKE MISTAKE NUMBER FIVE: SEE ROOKIE MISTAKE NUMBER ONE.

Having said all that, I was still very happy with my bike fitness on this 860m elevation course. Most inclines were not more than 3% so it was like riding in the wind. Total distance on my Garmin Edge 90.2km in 2:44 against a planned time of 2:35. So I was now 11 minutes behind my time plan + 3 minutes due to long transition time. Goal time was now out of the window. BUT glad also that no major technical issues happened, it could have gone horribly wrong with that rubbing front tire and a deflated back tire in descends.

Again 600m of transition before starting a long, long half-marathon

The course was not only 22km long it also was very hot AND it had 250m elevation! What a hard course for everyone. The stupid mistake with the closed aero helmet had as consequence that I overheated and I now looked like an overcooked lobster. (A supporting friend said he had never seen me glowing like that…) I did not have much in the tank, cramped, etc..but got it through and was very happy to finish this EU-Championship as an official Swiss Age Grouper. I passed Nicki, my racing buddy for this ETU on the 3rd loop of the race and she was having a ball. We chatted for a bit, I was then sure she was going to have a great finish and although I was tempted to slow down and talk for a bit more I pushed myself back in that 5-ish min/km shuffle of mine. There was nothing more I could do. I finished with my worst half-marathon time ever in 1:49 (- but believe it or not it was the 16th fastest run split in my age group, crazy!!!). I ended overall 22nd out of 57 in my Age Group. 183rd  out of 880 overall (+ 100 who did not finish on that day! obviously I was not the only one with issues). 20x30-CHPG0835

I had never raced with such a density of good athletes!!! Many racked bikes of had a World Championship- Kona-Hawaii sticker on, or Mt-Tremblant (half distance world championship) bottles, bags etc…so happy to have been part of it all. Challenge organised a great race and this whole Championship in this small town with the heat felt like a”Mini-Kona”.

I take away many learnings and as a total fan of Challenge races. But the biggest learning for me is finally understanding what Chris McCormack  had said in an interview last year in Challenge Roth, Germany. He said “as many Age Groupers are not racing for the podium the only thing that counts for them is to beat their PR. They are therefore entering flat, fast courses and shy away from the challenges triathlon offers. Ironman-WTC has recognised this and is planning more and more standard flat races across the world. As an ambassador of Challenge and course advisor I hope we can avoid to do the same as Ironman”. In my case, I felt so happy and proud of myself despite my 2nd worst time at the half distance in 8 races. I found it very rewarding to cross the finishline. This is what triathlon is about, get to the finish line, no matter what. Loved it here and hope to be back in the coming years.20x30-CHPF0341

Cheers everyone and go race.
You can find the full results here
Advertisements

Read Full Post »

Young Bull and the Old Bull

“De 15 van Wassenaar” was my last preparation race before the ITU Half-Distance European Championship in Peguera – Mallorca (Oct 18th, 2014). As the name suggests it is a 15km run, the only running race organized in our town. I had done a rather mad workout 3 days before (14x1000m with 90 sec intervals) and my legs were telling me that racing on Sunday was not the idea of the Century. Fast forward. 15:15 on Sunday, perfect weather conditions, 320 athletes lining up and booom! I had posted myself in the first block (ETA 1:00 – 1:10) and start in the first group of 15 athletes.

I assess the field and quickly put my “Macca” hat on (see previous post). I spot a fast looking guy (I will call him “El Greko”) and ask him what is his expected time. He tells me “1 hour”. I answer “hmmm…”. Shortly after this, 4 runners take off at a 3:40 pace. I let them go as I know I could not hold at this pace for 15km. My pace is nonetheless around 3:50 to make sure I do not lose eyesight. El Greko is also clearly pacing himself and backs off. I am staying behind him in 6th position.

3rd Km of the run in 6h position

KM3: the distance between the first 4 stabilizes to 25 seconds.

KM4: 2 of the 4 are starting to struggle and loose contact with the lead. 1st internal maniacal laugh.

Km5, El Greko slows down slightly and I overtake but he stays on my heels, soon after we both overtake the struggling runners paying a high price for overpacing so early. So I am now in 3rd after 5km!!! not bad at all for the oldest runner in the leading group with shot legs. My HR tells me I could catch, but I do not need to as we are now gaining 1-2 seconds every 300m or so.

KM6: what’s that? a new runner comes from the back and starts running by my side. He is clearly panting from the catch-up effort. I take a deep breath and speak to him in a calm matter of fact way: “we will have caught up on the lead in 3 km…”. 2nd internal maniacal laugh.

Km7: the young runner that had caught up falls back. El Greko overtakes him as well but is not keeping up with me anymore. I am now chasing the first 2 runners alone.

Km9: As predicted, without increasing the pace, or just slightly, I am on the heels of a tall, slim runner in his mid-20’s and another runner in his forties. The older runner is just hanging in there by a thread.

Km10: I therefore force the pace and go for the first time “in the red” just to see what will happen, the older runner (or should I say my peer as I was probably as old) loses contact. It is the beginning of the end for him (he will end up in 5th or 6th place).

Taking the lead ater 10km

I am in the lead!!!!

Km11: The young runner stays on my heels…hm…smart…so I slow down a bit. He seems happy about this and run alongside.

 

Km12: Mother Trucker! the young buck takes off like a bullet!!! I feel tricked, getting a taste of my own medicine. Was he running so easy? I try to follow him, my watch says 3:30…no way I can hold this, so I back off and go back to a 3:50 pace. I lose quickly 30 meters on him. At the same time, I decide that the guy was bluffing. Not only was the gap not growing but I also felt that he would have taken off much earlier, if it had been so easy for him. And then a small miracle, a female supporter on the side of the street shouts to me in English: “CATCH HIM”. She is right!

12th km of the run, the young buck accelerates and passes

Km13: I catch him! and my mind projects immediately pictures of Andy Raelert catching up on Chris McCormack at the end of the marathon of the Ironman 2009 in Hawaii. Andy does not  make the pass… in the end he loses in the last mile.

Image

I will not make the same mistake and plough on accelerating for the final 2 KM.

KM15: I run the last one in 3:45, looking back, making sure he is not making a last surge on the final meters. No, he is 80 meters behind. The final straight line, my friends are here, both daughters are here completely surprised to see me just behind the lead motor bike announcing the first runner in the finish chute. I relax in the last meters, soak it all in, smile and get my first win at a running race. Time: 1:00:12. It is a small local race, but a race nonetheless. After the finish line I turn around, wave and clap to the (huge) crowd (of 250) totally happy. A few minutes later I am on the podium with my daughter and a crown on top of my head like they do for the winners in Hawaii… A good omen?

PodiumA few minutes later…my wife crosses the finish line exhausted but with a huge smile. The kids are filled with pride and happiness. What more can I wish for? Life is sweet.

On the podium my wife!
2 hours and a few Grimbergen beers later. The prize ceremony. Daddy gets the trophy and is handed the mike by the super friendly organiser Bernard Menken …oops, what should I say. I have immediately pictures of Roger Federer always polite thanking the great crowd and the ball boys so I try to do the same: “Thank you to the organisers, the volunteers, great race, etc…” but in the end, I cannot help it “..and you…young runners….train harder”.

Prize Ceremony

Read Full Post »

20x30-CTGT0675I wonder why I write race reports, I suppose it is usually more for myself than it is for potential readers, as souvenirs I will keep, like my medals. But this time, there is also something that I would like to share, something I had the privilege to discover by being now closer to the front of the field: race dynamics.

I read last month Macca’s book “I Am Here To Win” and it taught me to really think about my race. How can I improve versus the last time without being in a significantly better shape? I started to discuss with Isa, weighting different options and finally settling for the following one: I decided to start at the very front of swim but at the farthest possible from the ideal line and swim easy, not because I wanted to save energy for the bike or for run, but because I made the bet that the better age group bikers are usually not the best swimmers. And if I could start riding with a group of strong bikers I would be much more likely to be faster than racing on my own. For the bike leg, I had asked Isabel to position herself with my friends just in front of the hotel to cheer me on, as it was a place where I could see them 5 times and that would give me 5 additional boosts of energy. I also decided, based on the experience of last year on the same course, that I would give myself time in the first 2000m of the run to adjust from the horizontal to the vertical position and make sure that I was “all systems go” before increasing the pace and try to finally go under1:40 for the half marathon. I also realised that Isabel, who did her first triathlon the day before was out of transition faster then I usually would (I know…it is somewhat embarrassing after 5 years in the sport) and told myself that I was really trotting too slow in T1 and T2. So, this time I would sprint through transition. So, This was the plan.

20x30-CTFB0368

At 12:15, I kiss Isabel good-bye after a quick warm-up and I swim my way up to the starting line. I love the start of the 1.9km swim in Cologne at the Fühlingersee. This rowing basin is used as a drinking water reservoir for the city. The water is clean, clear, smooth. There are buoys every 15m. so you just need to position yourself at the start along one of the 8 rowing corridors and get ready for a straight swim. I decide to go at the farthest right, to stay away from powerful swimmers. I also know, that is the spot were the weaker swimmers will go. I am therefore able to position myself right at the front of the pack. The gun goes off.

No surprise here, I stay in the front apart from 1 or 2 swimmers passing me. Perfect! I can use them to slipstream and I put myself behind for the first 400m. Unfortunately, the swimmer in front of me starts to slow down too much and I need to make the pass and swim on my own. At mid-point, I look at my watch and see 18 min. This is TOO SLOW! I have taken it too easy. My plan is to exit in 34 min. I increase arm cadence and concentrate on long strokes. I do the second half in 16 min. and exit the water in 34:06. As promised to myself, I rush through transition and exit after just a bit more than 3 min. This was good. 20x30-CTGO0571The better news though is that my bet was turning in my favor. I need to explain this in details:

There are 3 waves of starters. The first wave with number from 1000 to 1070 (the pro + elite age groupers), then a second wave from 1071 to 1650 and finally the last wave from 1651 to 2200. The bikes are racked according to the numbers and the numbers are allocated by ascending predicted times. My number was 1101, so 30 atheletes had predicted in the second wave a faster total race time than me and 550 a slower time. From the previous races I did, I noticed that bikes did not exit in this expected sequential order. I always saw triathletes spread in the transition zone. It became clear to me, that there was no logical link between a fast swim and a fast overall predicted race time for age groupers.

My bet, as said was that I would be more likely to meet in T1 good bikers with similar bib numbers, if I would swim easy. And, at least for this race…I WAS RIGHT!! I saw plenty of fellow competitors left and right getting ready to push mostly beautiful bikes with disc wheels out of transition. I told to myself this was the chance to ride with a great bunch.

We have tail wind for the first 15km towards the city centre of Cologne. The group is moving fast in an orderly manner. At the point, where I expect to see Isa and the Goldberg family, I see nobody. That surprises me a bit but I think, I would see them when I ride bike out of town. I look at my Garmin and see average speed 39.2 km/h. Ooopla. Even with the wind in our back, this was fast.20x30-CTGH1141 First turn of the 2 loop course and out of the city. Again, nobody to support…hm..As soon as we exit the city the 15 km/h wind hits us in the face and within 2 min the train becomes a pack. Race referees on their motor bikes appear from everywhere and start shouting to keep distance and make passes. It was clear to me, that staying in this situation would only get me a yellow card and 4 minutes penalty. Afterall, living on the coast of the Netherlands with the constant winds, should be an advantage for me now. So I decide to attack. I pass the pack in less than a minute and push the pace. I look behind and nobody is following me. Bummer. While I look back, I see that I have lost my spare kit. Double bummer. If I have a flat now the race is over. Anyways, my quads are on fire and I start to wonder how the hell I will run after this. The roads slowly changes direction after 10K, I am in cross-winds and decide to let off the pace for a few minutes. The stronger bikers of the group join me and we decide to race together. The remaining bikers had obviously more issues with the headwind. And from then on, I had a great time. We were riding clean, respecting the minimum distance. It took me a while to understand why the race marshalls were constantly on us, but then a light bulb went on: The first wave with the elite athletes started 10 minutes ahead, so no surprise, that I was seeing bikers riding in the opposite direction on this loop course. But fact was that WE were the leading train of the second wave and that special attention was given to us by the referrees. I was so excited, I was picturing myself on the Queen K highway in Hawaii with an helicopter on top of my head. I had a great time.20x30-CTGF2272
We enter for the 2nd time the city and this time, the support team is there. They are screaming words that I do not undestand and I shout back raising a fist “CHAAAARGE!!!” and take the lead of the train at more the 42 km/h. We make the turn in the city and knowing that Isa and the crew would be there screaming like histerics in a few seconds I put the hammer down and ride on their energy past them. On the last 20km I distance the lead pack by 3 minutes. I finish the 90km bike leg in 2:25, 66th fastest split of the day and dash through transition in barely 1:30.

As planned, I force myself to slowdown on the first 2000m, and again, I see that I had taken the right decision. Like last year, my liver starts to send large pain signals. But this time, I know what this means. I stop at the first aid station and drink about 500ml of Coke. The pain disappears quasi instantly. The problem is: the Coke is not degassed. So the liver pain changes into stomach pain, but I can handle stomach pain. With liver pain the worst that can happen is ending on a stretcher, with stomach pain the worst that can happen is shitting my pants, so just an ego issue, really.

The operation costs me most of my 3 minutes lead and I start to see familiar faces from the bike leg passing me. At this time, I only worry about my health, which seems to improve by the minute. I can now settle in a 4:30 pace.20x30-CTGN0851 My legs are fresh and I start calculating my expected finish time. My head is numb and it takes me forever to figure out that I might make it under 4:40. This motivates me massively and 12 km in the race I see Isa and the Goldbergs supporting me. I am flying from km 12 to km 14 and I pass them again. Joel run for a few hundreds meters next to me. He asks me how I feel. I tell him that I may go under 4:40 but that I also may blow up. This is a very thin line now. I am exhausted and tempted to slow down, telling myslef that 4.45 is also good and that I will set a personal best anyways. And just when I am about to give in to this rationalisation I see an athlete with a green jersey who had done all the biking with me and passed my after 5km in the run. This was the kind of bait that I needed. I am trying to go faster, but he seems to always stay about 150m in the front. It is only 1.5km before the finish line that I manage to catch-up. 20x30-GTGJ3300We climb together stairs to cross the final bridge of the Rhein before the finish line and those stairs litterally kill my legs. I have to stop panting like a giant pregnant walruss. He is now 25m in the front, 50min in the front. This is not OK, I will not let him go away and decide to chase him one more time. 150m before the finish line, I sprint to overtake him and try to finish under 4:40 (I had my watch wrong and 4:40 had already passed :-))). Anyways I manage the pass 10 meters before the finish line. I cannot control my legs anymore and crash into the catchers and into the Finisher T-Shirt boxes. Totally exhausted but so happy about my race and my best half-marathon at the half-iron distance in 1:36:14 (82nd fastest split of the day)20x30-CTGA0589

I see the smiling faces of Nicki, Isabel, Joel, Aaron and their kids. I know I would never have been able to race that hard without them and feel thanksful for their presence. I was also happy to have taken certain dynamics of the race at my advantage to beat my old personal best by over 11 minutes.

This was the last race of the season I had wished for. I am now looking forward to a long break from triathlon.

Race Stats:

Swim: 34:06 (224), Bike: 2:25 (62), Run 1:36:14 (82). Total 4:40:55. 11th in AG40-44 and 70th overall.

Read Full Post »

image

It was D-day at last. The time had come to face the music, to see how the training, the race plan, the nutrition plan and the material would hold. The time had come to see whether I would have to double the money raised for my charity action with Malaika Kids (see banner).

The start was planned at 05:45. It was not before 05:25 that I walked to beach, my swimsuit on. FIrst surprise of the day, the sea was not calm as forecasted. LIttle waves rolled on to the beach and it meant, that 2km outside in the ocean it would be a very different story. I did a quick warm up 200m and went back to the beach. Off the gun goes.

image

As expected, a choppy swim to start the Ironman Western Australia with up to 25-50 cm surf. The Official distance: 3900m to go around the beautiful and longest jetty in the Southern hemisphere. I mentioned in a previous blog post, that I dropped the ball on the swim training to concentrate on the bike and that I may regret it 2000m into the swim. This is EXACTLY what happened. I needed just 33min to reach the end of the Jetty and thought I was doing great in the waves, but I did not realise there was a slight side current. The way back was exhausting and I had to fight my way back to the shore. The time reflects my training. Finished 602nd!!! in 1h11min. from 1515… hopla.

image

After a relatively quick transition of 4min, I unracked my bike for an official 182km ride around Busselton and into the scenic Tuart Forest National Park. As mentioned earlier in my blog as well; a beautiful course but exposed. And today the wind blew up to 35km/h for the first 4 hours before starting to fade. For someone who trains in the Netherlands, this was an advantage. Everything went perfectly to plan. The nutrition plan worked this time and I negative split every 30km feeling stronger and stronger. Moved from overall 605 to 444 position. I really wanted to hammer the last 30km, just to beat the clock and manage the course under 5:30. But I kept a cool head and instead cruised to transition 2 in a time of 5h34m. The temperature during the bike leg between 24 and 29 C. Ideal!
Again plenty of inspirational moments on the bike, as you can see on the picture. I finally pass a hand-biker after 120km!!! This also meant, he was ahead on the swim, just working with his arms…humbled.

image

Another transition to put some running shoes and a ton of sun cream. Here the only big change versus plan. My little left toe was hurting for a couple of days so I chose to wear a pair of Mizuno Wave4. The advantage: a bigger toe box and super light weight (154gr). The issue: a super light weigh shoe ideal for a 10k run on fresh legs…(This will be a subject for a separate blog post but in short I would not recommend to run a marathon in those shoes and definitely not on hot roads). Because that run was a real scorcher. The wind had died and the temperature had raised to 32C. No cloud, no shade on black roads along the shore.
At this time, after feeling real strong on the bike I thought, that a 10:30 was possible so I deviated from plan and ran 15 seconds faster (5:00 instead of 5:15 pace per km). But the heat got the best of me and instead of negative splits I faded in every single round of the 4 course loop. The other competitors had obviously more issues with the heat than me.

image

The last 10km were trying. I was running on dead legs with blistered feet from the heat and trying to keep cool by storing ice, where ever I could and drinking liters (literally) of Coke to keep to body going. I finally saw the 41km mark. 1.2 km to go! My wife and daughters, who had shouted words of encouragement for the last 8 hours or so, shouted even louder. This gave me enough energy to motor my way to the finish chute, with the knowledge that I would beat the clock and indeed race as planned under 11:00. The commentator at the finish line said: ¨…and here comes a very happy Ironman¨. I was indeed over the moon and I came across the finish line laughing out loud. I did not assess properly my level of exhaustion. Within a few second my legs decided to sail without the rest of my body and I collapsed into two so called ¨catchers¨ (who decide whether you go directly to the massage, the medical or the recovery tent). Thanks goodness they brought me to the recovery tent for drinks and food (and not for an iv).

So the final result: I move with a marathon time of 3:44 from 444 to 227 rank overall (1510) and 45th in my age group (first15%). Happy with the overall result. A PR by exactly 1 hour. Total time 10:38:59.6 So many things could have gone wrong and racing so far from home was a risk….but all went well. What difference it makes whent the family is along the course, following your every meter and getting the best support you can wish for.

Next IronMan, June 29th with my buddy Joel in Klagenfurt, Austria.

Read Full Post »

I look up at the timing board at the Finish Line and see 3:13 and some change. Knowing that I crossed the starting line 1 min after the gun went off 3 hours earlier, I knew I had beaten my best marathon time by almost 10 min!  How was this possible? Well it boiled down to 3 things:

– A good training plan (the first I found that suited my needs) .

– A great running group to run with

– A friend that wrote in his blog that he wants to beat me.

The training plan: Ever heard of FIRST? The Furman Institute of Running and Scientific Training. I probably would never have, as I am not a runner and I do not read any running magazine like Runners World. It is my friend and fierce competitor who suggested it to me. “The Less is More” training plan. Clearly something for me. It is basically a 3-run-a-week plan, but the sessions are tough regardless whether it is intervals, tempo and long. This training plan pushed me to complete five 32km runs (at a increasing tempo but still below marathon pace). This has in my view been the key to manage my negative splits and build marathon specific endurance.

The training group: I sadly have a track record of training mostly solo. I don’t like it, but so far I did not find a group that suited my needs and with whom I could harmonize well. This group I met (all dads bringing their children to the same international school in Wassenaar), was not only a group with a matching pace, but also with a good chemistry. It became “nearly” fun to wake up 2 times a week at 05:30 to compete our sessions in the dark. The weather in The Netherlands does not motivate me to go out. Without them I would never have trained as hard..and I would never have gone to Prague to run the marathon either… Sunday’s performance was all thanks to them.

The friend that wanted to beat me: Richard (alias The Silverback) is a Runner with a big R. In his view there is no other sport that is greater than running. Triathlon is a diluted version as technology comes in the way..For him running is pure, simple and addicitive. After coming back from knee surgery, his mind was set to recover strength, speed and endurance. We saw him pushing himself over the months, sometimes to the point where I thought he would not make it to the start of our marathon. But came May 15th, he was as ready as one could be. We ran 32 km together, like we always did during our training sessions; starting slow and progressively picking up the pace to ensure negative splits. We did nothing else on that day. The aid station after km32 marked the point where I left my friend – The Silverback behind me. I did not slow down to pick up my drinks and came out first out of the aid station. Usually richard would catch-up and we would run side by side until the next aid station (every 5km), but I did not see him this time. I looked ahead to see, ifIi had missed him passing me, but no. I did not look back and picked up the pace by around 10 sec per km. My legs felt good and I knew I could do the fastest 10 km of  this marathon (I did them in less than 44min) – The question I will never be able to answer is whether I kept too much in the tank before the last quarter of the race).

Start number: 1167 – CROTTAZ ALAIN
Category: MM40

Split Time min/Km Delta min/Km RealTime
Km 10 0:47:57 4,47 0:47:57 4,47 0:46:48
Km 20 1:34:05 4,42 0:46:08 4,36 1:32:56
Km 21,097 1:38:56 4,41 0:04:51 4,25 1:37:47
Km 30 2:19:30 4,39 0:40:34 4,33 2:18:21
Km 40 3:04:05 4,36 0:44:35 4,27 3:02:56
Finish line 3:13:46 4,35 0:09:41 4,24 3:12:37

I am paricularly happy about the negative splits results. 1:37:47 for the first 21km and 1:34:50 for the second half-marathon. 3 min faster! Needless to stay that I felt great for the entire course until km41 where my heart reate was clearly in the red and my system felt like an engine without oil. But I was so happy to have improved my running in the last 6 months that I clenched my teeth and motored my way to the finish chute. True joy at the finish line. I waited about 2 min to see Richard crossing the finish line in 3:14:27. He was over the moon. We both finished under the qualifying time limit to participate to the Boston Marathon. In the US they call such a result a BQ (Boston Qualifier). I have until September to think whether I will get a plane ticket to run over in Boston or not. It could be really fun and motivate me to further improve my marathon time.

I loved that race, not only because I performed well, but first and foremost because I was there with  Richard, Joel & Jim with whom we shared so much (trash talk) during our training sessions. Jim did not run on that week-end due to sustained foot injuries. It was hard for us, but even harder for him. He supported us the best he could, hiding his own disappointment and shouting at us during the course the we were looking good. We all knew it was a lie, but it did work wonders… Joel, did run after having recovered from his injuries. But he raced without have run for 7 weeks…His time is not important, but he can start writing books now. “how to run a marathon without training” or “training for a marathon is overrated”….or… “A week-end to remember”.


Read Full Post »

In my head there are 2 big races in 2012 among the 8 or 9 that I will do. Prague Marathon & IronMan Western Australia. A marathon is usually more a preparation race than a milestone, but this time I am competing against friends with whom I have trained for the last 5 months. Prague is the show down. Before May 13th, day of the Prague Marathon, I decided to participate to 2 short racing events: A Sprint-Duathlon on March 18th and the Business Marathon Relay in Rotterdam on April 15th.

On the day prior to the Duathlon, one of my training partners asks me, if I can come along to support. I amsurprised and enthousastic about it. I cannot remember a time, where someone spontaneously asked to support me for a race. That gave me some additional motivation. I really needed that motivation on Race Day: cold, windy, rainy, muddy. About 100 participants on the starting line. All looking rather fit. I race the 5km run – 20km bike – 2.5km run in 1:05. Rather happy with the performance actually. a 4:00 pace-ish on the run and a 34 kmh avg on the bike…but I finished 22 of 50 in my age group…I cannot remember racing and finishing in the 40 percentile…ever. Conclusion: stiff competition.

The second race was more a social event. My relay partners were all working colleagues. It was a challenge I proposed to my team: get fit in 4 month and run the marathon relay in Rotterdam. Our team did very well on the 15th of April. We ended as 2nd team out of 28th from our company (only 45 sec behind the first team) and 13th out of 518 business team participating. Out time: 3:07. Great team effort. I enjoyed the day as one of the 116 colleagues from the company who ran on that day. I ran the 3rd leg in 51min25. It was about 12.7km, meaning I ran again around the 4:00 min/km pace. Happy with that. My speed is better than ever before. Still a long way to go until IM Western Australia; but a good start.

 

 

Read Full Post »

I waited (and trained) for that day since December 20th, day of my registration for the Lavaman. This triathlon is the second biggest tri event on the Big Island after the Ironman World championship. It is an Olympic distance and happens every year at the end of March. Chris McCormack describes it as follows in his last entry of his blog (April 2nd) “It is a tough, windy bike course and a super hot and difficult run. The entire bike course takes in the most difficult section of the bike course at the Ironman World Championships, and the run is mostly off road and through the thick Lava flows. It really reminds me of some of the early races I did in my career, when these ingredients seemed to be a prerequisite of a triathlon” . 1020 athletes coming mostly from Hawaii and the West Coast of Canada and the USA were gathered for this event. Chris McCormack, 2 times IM world champion was also at the starting line. The race starts at the Waikoloa Beach Resort onthe west coast and the bike course is a segment of the World Championship on the famous Queen K. Highway.

This race was for me the big test whether I had trained enough and done enough rehabilitation after the accident on June 8th the previous year. It would tell me, whether I was ready to train for longer distance and be able to be on the starting line of the Ironman of Frankfurt later this year.

I thought the race would be hard, but it turned out that it was getting there that cost me most energy. My family and I are currently staying on Kauai and I had to take 2 planes (via Honolulu) to get there. The first plane had 4 hours delay, the second was cancelled and the company had lost my reservation…In the end, I just made it in time to retrieve my starting packet, to put my bike together and to test it before sunset. I nonetheless could go early to bed and have a surprisingly good night sleep.

I wake up at 5:00 AM and take a short breakfast in bed. The weirdest thing after taking a shower is to put sunscreen when it is still pitch dark outside. I do that nonetheless, because I know that today’s forecast is 30 degrees, low wind and 86% humidity. I get out of my hotel room, the sun greets me and I take a picture of it in return. Coming to the transition zone, most of the athletes are already there… loud house music is blaring through big loudspeakers and a commentator repeats with eagerness the do’s and dont’s of the day. I get myself ready in the transition zone, get body marked with the No480 and walk slowly to the start at the A-Bay, a beautiful little cove. I enter the water at 07:10 and swim 4o0m to warm-up the shoulders. At 7:36 I start in the 3rd waves (that are Male Athletes 40 and Oooolder). I don’t pace myself. Feeling strong I aggressively make my way to the front of the pack. The real good swimmers are ahead and I can keep a good pace (around 15:30 per km) for the entire 1500 with the pack. I exit the water after 23:20′ and make a 300m dash to the transition zone. The enter of T1 comes at 15:24. I exit 1:31 later to start the bike. At this time, my position is in the  first 75 or 80 athletes. The bike leg starts very well with a 37kmh for the first 8km and suddenly the wind changes. Everyone gets it strong in the face for the next 12km. The average speed drops to less than 32kmh and legs are sore. The mid-point turn comes at the right moment. From then on, it is tail wind and I finish the bike leg in 1 hour 11 minutes, which is above 34kmh avg. I run through transition very fast. So fast that I forget my helmet and have to return to deposit it next to the bike. In the end it is 1:41 in T2. The first 500m run go well and suddenly stomach cramps are coming. Strong ones. I immediately know that it comes from a new sports drink I had during the bike. I work through these cramps for the next 3km. It is hot, I cannot breathe regularly. I am smiling thinking that my knee would hurt, but no, it is my stomach that slows me down. I finally find my rhythm after 5k and start running at a 4:45 pace between km 6 and 8.5. The last mile: it is not hard surface but all lava stones and broken corals. Worse, the last 400m are in soft sand but at this point I see the 2 athletes in front of me pick up the pace and I decide to hang on, which I can and do until the finish line. 20 meters before the finish line, I raise my arms, fist closed, throat thightened. It is a great liberating moment. At this point the total time does not matter anymore. It is the knowledge that my knee held the shock of the race, it is the knowledge that I can race again, that my sports days are not over. I do the run in 50:12′.

Time overall is 2:30’10”. Position 122 out of 1020. Chris McCormack wins the race for the 2nd consecutive year.

The Lavaman triathlon is the best organised and most scenic tri-event I have done. Compare to Europe, I found many athletes very relaxed ready to enjoy the race. The quota of female athletes was incredible, something I have never seen in Europe. All in all, this triathlon is maybe not worth the trip from Europe, but it is a must do, if you are around in March in Hawaii.

Read Full Post »

Older Posts »