Week 28: Kansas City Triathlon Race Recap

 

   Just kidding. But I had a great day at the Kansas City Olympic Triathlon.  Spoiler alert--it was a PR kind of day! By A LOT! More to follow (this will be a full recap so bear with me!), but here's the weekly stats.

Weekly Stats:

• Swim (4x):
• 4.5 miles (7,920 yards)
• 2:30:53
• Bike (4x):
• 76.67 miles
• 4:16:44
• Run (3x):
• 13.11 miles
• 2:06:26
• Yoga (5x)
• 1:59:10
• TOTALS:
• 17 workout sessions
• 94.47 miles
• 10:59:09

Race Recap:

  What a beautiful morning at Longview Lake. All week the forecast was for storms in the morning and I was worried that I'd have my second straight triathlon cancelled due to weather. But the storms kept getting pushed back and it was calm winds (for a bit), sunny, 60 degrees and warm water. Couldn't get better than that.    

   Wake up call was at 4:40AM for a 5:30 departure. Got to the race venue just after 6:05, and after a PB&J sandwich and a bottle of water, I got to the transition area. Body marked with #153 on my forearms and left hand (that was weird) and my age on my right calf. Found a bike spot three racks from the bike exit/enter so I wouldn't have to go far when I got on the bike after my swim. I set up my transition with all the parts in the right place. Bib, bike shoes, helmet, gloves and headband. Running shoes, socks, visor, and sunglasses. Bike computer ready to rock on the mount between the aero bars. Met up with Chad Koerner and Adam West on the beach, but couldn't catch up with Steve Barber. Pre-race informational meeting on the beach and national anthem, then ready for the swim. I did forget to take my gel, as I had it in my back pocket but put my wetsuit on over it.  Next time I'll have to just have that in my hand so I don't forget.   The lady next to me at the bike rack was a 70-year old who is still crushing these short races.  She told me she's done numerous half Ironman races but still is on the fence for a full.  Still on the fence at 70 years old?!  I hope to still be doing these 20 years from now.  

   I got into my wetsuit for the second time since last May--I swam in it on Tuesday for an open-water swim practice. Last year I was about 8 pounds over the recommended weight sizing, so it was a bit snug. Today I am about 7 pounds under the recommending weight sizing so it was so much more comfortable. Got into the water for a warm up. Didn't swim but got the water flowing into the wetsuit to avoid the shock value. We lined up in a time-trial format, 2 swimmers at at time as fast as the timers could write our numbers down. Once I entered the water, I had a two-lap course and had to come out of the water after 750 meters, run across the beach, then back into the water for lap #2. The first leg was pretty choppy with the east wind. Immediately I found a groove which I always have trouble with. I had decided to not avoid the crowds in the water as Eagleman will be a World Qualifying race so I better get used to it. I had a hard time seeing the far red buoy as it was directly into the sun, but I just followed the other swimmers and hoped they knew where they were going. I hit the beach after lap #2 at 27:19 for a pace of 1:40 per 100 yards. I didn't think I was going that fast but just felt very comfortable and not exhausted. That was my goal. My swim time in my previous PR was 35:23. Started off today 8 minutes faster. Good start!  

   Came into T1 to get onto my bike. Parking lot was pretty rough on my feet but tried to run gently. Once at my bike I started the bike computer, put everything on and headed to the bike mount line. You can't be on your bike before you cross that line. Finished T1 in 3:49. Clipped my shoes into the pedals and started the 40K (25 mile) ride. Another two loop course, each around 12.5 miles, maybe a little less. There were two big hills, one on either side of the loop. I knew it already, but today confirmed that I am NOT a climber. But I hammered down on the downhills, and topped out at 39.9 MPH at one point. My previous bike split was 1:25:58 (16.9 MPH average). Today I was routinely seeing in the low 20's for my speed and averaged 19.5 MPH at the end of the 25 miles. Almost 3 MPH faster than my old time! I did have one minor bike issue. On the second lap, I made a left turn to climb the final monster hill and hit a hard bump. My tool kit container in one of my rear bottle holders bounced out and skittered across the roadway. The biker behind me yelled at me to let me know, and I yelled back that I'd pick it up on my way back down the hill. And I did. Someone had put it on the curb. Thank you for that, kind spectator. But besides that, it all went great. Even with the 1200' of elevation, I felt super strong, but was kind of worried about keeping my run pace up. Wasn't sure if I was burning my legs up too much. About a mile from the end, I took a Maurten gel to prep for the run. Throughout the ride I was drinking Tailwind--went through one bottle and just a little of the second. For my half Ironman, I plan on doing a bottle an hour. One thing to note...I had to pee the ENTIRE bike course. There is a technique to do so while riding. Maybe gross, maybe not. I'm not opposed to it, but in full transparency I tried. Just couldn't do it. But the positive part was since I had to pee, that means I was hydrated properly! And that's always been an issue for me.

  Transition 2 was easy. I slipped my feet out of my bike shoes as I approached the finish. I dismounted the bike before the line and ran my wheels to my rack. Helmet off, visor and sunglasses on along with my socks and shoes. I had rolled my socks at the advice from Mike Bosch from Everyday Ironman Podcast. Slipped right on just like he said. Shoes on, spun my bib belt around to the front, and I was off. As I hit the line for run exit, I realized I still had my bike gloves on! So I had to stuff those into the back pocket of my race kit. Minor details. Got out of transition in 2:03. 

  And now....onto my nemesis. The run after the bike. My goal was to maintain a sub 10-minute mile. My previous PR I was at 11:00/mile and that's been pretty normal for any of my races except for sprint distance. I wanted to stay in the 9:45/mile pace if I could hold that. I chose not to look at my watch and just hit a pace that felt comfortable and that I could maintain. Normally I cramp pretty fast after the bike, mainly due to being dehydrated I think. I didn't even have a twinge of cramps. I didn't look at my watch until I hit the first turn-around at mile 1.5, on a two-section out-and-back course. I was running at 9:10 per mile. I kind of freaked out a bit, hoping that it wouldn't fall apart. So I decided to not look at my watch except at aid stations. I only walked once, when I needed another Maurten gel at the 30-minute mark. But I held that 9:10/mile pace and even got down to 9:05 average. I did have a minor scare at mile 3.7 when I hit a part of the gravel trail and rolled my foot just a little. Didn't do anything, but I'm pretty sure my HR spiked a bit. As I approached the final turn-around at mile 4.5, I asked myself (outloud!) if I had a couple of miles that I could push the pace. I then kicked it up a hair, and finished the last two full miles with a 8:58 and 8:36! Cruised across the final timing mat with a 56:23 run time (9:00/mile average)--no cramps, one short fueling walk, and feeling I could go another 6 miles. That beat my previous time by 14:25.  

  Final race time--2 hours, 45 minutes, and 56 seconds. That set my PR by 33:02, down from 3:18:58. I can honestly say this was the first race that I felt I actually raced and not just tried to survive any of the segments (usually the swim or run). I can't be happier right now, as I feel that all the training--all the low HR runs and bikes, the three-a-week swims, and the early mornings to get it all done--paid off today and will pay off big in 3 weeks at Eagleman. I finished 5th out of 9 in my 50-54 male age bracket.

   I'm proud of my performance, but want to keep it in check as I'm not done yet. I want to actually "race" Eagleman, and crush my PR of 6:05:36. I know it's possible after today. It was a good day. And to those who didn't have a good day, keep at it. Not everyday will be your day, but learn from what did or didn't work and improve on it. Kalaeb, if you read this, great job getting to the start line. The swim didn't go the way you planned, but you'll be better for it now. Now get to the finish.  

Life Applications:

  " All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize.   So I run with purpose in every step."

I Corinthians 9:25-26

    262 triathletes started today's Olympic-distance race in Kansas City. Not everyone finished. At the end of the race, a volunteer hangs a medal around your neck. You get a shirt at packet pick up and for the big Ironman-branded races, I'll get a backpack, hat and some other swag (I should for the price they charge!) But what do those medals and shirt and backpacks do for me in life? Not much. I am definitely proud to get those, and like to wear them as a badge of honor. But at the end of the day, they mean nothing. My family, my faith in Jesus Christ, and my purpose on earth is what matters. My mantra as I train and run, and what is on my RoadID tag on my watch, is "Run with Purpose". Today, I ran with purpose. Not to just survive, but to thrive in the race. And I want to live every day like that too. Not to just survive the trials that will inevitably come my way, but to use them to be better, to get better, and to finish strong. As I get stronger in triathlon and in life, it won't always be easy, but I remind myself that I should be living in a way that strives for an eternal prize. And that prize is not a medal, a shirt, or a hat. But life forever with the Lord. And that is why I need to run with purpose.  

    Thanks for obliging me on this recap. Today was truly the best triathlon I've ever run overall. With it all coming together just like it was supposed to. Now onto the final full training week, then 2 weeks of taper. Ethan graduated high school last night, we had his grad party today, then we leave in just over a week for Matthew's wedding. Lots of calendar items between now and Eagleman. And I'm ready--for all of it! In the meantime I'll continue to:

Keep Fit, Stay THE Course, and Keep Moving Forward

CPC

5/18/25

Olathe, KS

2 weeks, 6 days, 3 hours, and 25 minutes until 70.3 Eagleman

5 months, 1 week, 6 days, 9 hours, and 55 minutes until Ironman Florida