2013 Tri Season Recap

Well, this might be a bit overdue, but here's a recap on my season this year. I saw a lot of improvement over the year, specifically with biking and staying relatively injury free. I also PODIUM'D EVERY RACE (humble brag). Yup, every single one, even the pure running races (although they were small). That was not expected....

Kansas 5150: My first ever DNS (did not start) in triathlon... This was the last race with the ol' Cannondale, and due to wet conditions (I camped that night at Clinton Lake during a Tornado Warning), I bagged the race and attended my sister's graduation later that day. What a great brother!

One of the final rides with the Cannonale

Being a good brother... but bummed.

Topeka Tinman (Short Course:  My first race on my new Cervelo P2, and it did not disappoint. I averaged 3.5 mph faster this year than last on the same course. That was a difference of 7 minutes on the bike segment alone! The run was tough, but I held on for my FIRST AGE GROUP WIN!

STOIC

Suffer

First time finishing first! I beat the spectators...

Shawnee Mission Triathlon (Short Course): This was the 3rd year in a row I've done this race. I've taken 2nd both previous times, and was shooting for the win this time! I had a terrible race (run specifically), but was lucky enough to take 3rd place in my AG! And Rach did her first triathlon!!!

Nerding it up

Rach is now a triathlete!

Lawrence Triathlon (Short):  After Shawnee Mission, I was ready for a good race with a hard effort. The course was flat, conditions were perfect, and I hammered on the bike. Big time. I had the second fastest bike split at 22.6mph, and took 4th overall. AND I MISSED 3RD PLACE BY ONE SECOND! OOOOOONE SECOND!!! But happy with the AG win!

Heading out on the bike

Finishing strong

Jackson County Triathlon (Long Course):  After a solid month of training, I was ready for my longest race of the year! A pseudo-olympic distance race. I had a decent swim, awesome bike (23.5mph average for 24 miles...), and an awesome run (6:58/mi for the 5 mile run). I couldn't get the AG win, but was happy with 2nd place.

swim exit

DOGS!

Midwest Meltdown (Long Course):  One week later, I finished my triathlon season in Paola KS on the pancake flat course at Miola Lake. I traveled all week and was feeling a bit fatigued from it. My legs never opened up, and didn't have the best race I was capable of, but still hung on for 2nd in my age group.

aero

nasty

I'm starting to plan for 2014, and will be branching back into the half ironman distance! IMKS, I'm getting my revenge soon!

mark

Running, running, running...

With the triathlon season over and done with (recap might be in the works...), I've had a lot of extra time to dedicate to the discipline I see as needing the most work (and could show the most improvement) in 2014: my run...

I've never been a "runner". I don't really know why. I enjoy running. It's relatively safe, you can literally do it anywhere you want, and it's something that's engrained in us early in life. But for some reason, I just can't seem to break through to faster times. That, and I can't increase my run volume without my glass legs breaking. Injuries suck...

I know a lot of it has to do with my weight and running mechanics, both of which I am working on! Not that I'm overweight or have terrible mechanics, but I see room for improvement in both.

Back to my high fat low carb meals... Still good!

I'm also a lot more deliberate with increasing my weekly mileage. I've looked back at my training logs and evaluated when I was getting hurt. Naturally, most of the injuries occurred after a massive increase in run volume in a week's time (usually increased by 25%, not smart). I'm learning that there is a science behind running fast and efficiently, but also staying away from the injury bug.

I've been deliberately conservative this fall approaching my next and final race for 2013, the Gobbler Grind Half Marathon.  After a 2 week complete break from training, I started back running short distances at a low intensity. I'm following one of Hal Higdon's free plans, and I've really liked the slow, but methodical increase in mileage and intensity. My long runs will soon be 10+ miles, but the progression there has taken 6 weeks.

Previously, I've done my long runs at half marathon pace, which makes sense, but completely tears up my legs week after week. This plan calls for long and  mostly slow runs, with speed work and tempo stuff done sparingly. We'll see if I meet my goal at the race (I'm thinking <1:38), but overall, I'm liking the plan and feel like my aerobic system is adapting nicely. I've been fitting in 4 runs each week, and now feel ready to add a 5th day.

Start of a trail run at a local Arboretum

I'm really trying to be proactive on the injury front. I've been foam rolling weekly (should do it more), keeping up with the strength training, and have kept the slow runs at a comfortably easy pace. So far so good. Hopefully it stays this way! (literally just knocked on my wood coffee table)

At least the decreased training volume leaves me more time hanging out with this creepy guy...

I hope everyone is ready for fall and the perfect running weather to come! Let's hope it lasts more than a couple weeks!

Thanks for reading!

mark