The Tundra Transition Zone

USA Swimming Deck Pass App

2012-01-27T07:51:00.000-06:00

If you have a youngin' involved with a swim team, then you need to have this free app. Deck Pass is the official mobile application of USA Swimming.

All swimmers, from state champions to summer leaguers, can track their times with the log book and even keep track of their personal goals through Deck Pass. USA Swimming members can also look up their times and recent meets, check their IMX scores, and see all of the Deck Pass patches they’ve earned.

Signing up for Deck Pass is easy. Simply create an account on usaswimming.org. If you are a member of USA Swimming, be sure to link your USA Swimming membership to your Deck Pass account. Just follow the prompts after you sign up for Deck Pass to link your account to your USA Swimming membership. If you wish to complete this step later, you can go to My Account to make any updates. I signed up the Boy® and indicated I was the parent. Within minutes I was reviewing his meet history. We have also started to set goals.

If you have any trouble setting up the account, there is a nice FAQ section here.

When you link your USA Swimming membership to your Deck Pass account, all your times from USA Swimming-sanctioned meets will automatically be updated on Deck Pass, so you can begin earning patches right away – or at least as soon as you compete in your first meet of the season. Also, your coach can award you patches for all the hard work you do in practice and at meets.

If you’re not a member of USA Swimming, don’t worry. You can still use Deck Pass. Your times will not be updated automatically, but you can keep track of your times in the Log Book and set goals with our Goal Setter.

Deck Pass Mobile features include:
- IMX scores, best times, recent meets and rankings
- Digital patches for your achievements at practice and at competitions
- A way to connect with your swimming friends
- A tool that allows coaches to award digital patches to their swimmers
- Your team's times, scores and ranks
- USA Swimming information on events, meetings, certifications and results
- A digital logbook to keep track of your times and earn more patched
- A goal tracker to set goals for the season and monitor your progress

Upcoming Events

2012-01-25T10:20:00.000-06:00

Well, the holidays were bad to me. Wayyyy too fat. Time to bear down and see if I can drop those excess pounds and see if I can start to get into fighting shape for the upcoming season. I have been training fairly consistently the last two weeks and trying to adjust to life with osteoarthritis in the left hip.

I've been a good boy. Instead of running every day, sometimes twice, I have been taking running free days and so far the hip has been OK. Of course, I expect this will result in some very weak running times in 2012 but we'll see what happens. Stiff upper lip and all that rot.

If you are in the Tundra area in February there are two events to consider and chances are you will see me there.

Feb 5 - Hamel 5K

A very low-key 5K in which there are no awards given. There is no chip timing so be sure to bring your own watch if you want to record your time. Click here if you want to see the course (Garmin) and read about the results from 2011. The whole Maas family will be at this event this year, a first. The race web site can be found here.

Feb 11 - Stone Cold Cupid Snow Shoe

This is yet another event by Final Stretch. I contacted race director Mark Bongers this week and he indicates that if there is a lack of snow the event will become a trail run. This is something the whole family is considering at this time. Per their race site:

This is the first year that Final Stretch has hosted the Stone Cold Cupid Snowshoe race. The course consists of a 3.5 mile loop winding through the trails of Terrace Oaks Park in the center of Burnsville, MN. The trails are normally utilized as cross country ski trails and will be groomed prior to and after the snowshoe race event. You can choose from a 3.5 mile one loop, a two looper for an extreme 7 mile race or bring your significant other and share in the fun and each do 1 loop...you choose who gets to go first.

The route is scenic and challenging with a good amount of hills, fast flats, and open terrain.

All races will be chip timed by Final Time using the Championchip timing technology. Chips must be returned immediately after your race is finished at the finish line chute. Fees will apply if chips are not turned in!

We will have access to the park pavilion, which is located just east of the parking lot. We are also going to have a bonfire just outside the pavilion near the finish area so you can warm your toes pre and post race. Hot beverages will be served for all participants as part of the registration package, and the park will also supply hot cocoa and other edibles to everyone at an extra cost. Snowshoes must be worn to participate. There will be no exceptions.

Seafood Weekend

2012-01-22T06:25:00.001-06:00

We had a hankering for seafood over the weekend. So spaced over two meals I cooked up:

Chili Garlic Scallops

Ingredients

1-LB dry packed sea scallops (dry packed are not treated and never frozen)
4-oz Lee Kum Kee chili garlic sauce
If you are brave, toss in 1-2 minced jalapenos or habaneros

Heat up the chili garlic in butter for a few minutes then saute scallops for 1 & 1/2 mins each side and no longer!

Finishing touch - place a scoop or two of fish roe on top of each scallop prior to serving.

Steamed Mussels

Ingredients

3lbs mussels
4 shallots
1 small onion diced
6 cloves of garlic
3 TBS olive oil
2 pints white wine
fresh herbs

Saute onions, shallots and garlic in olive oil for 3 minutes. Add the wine and bring to a boil. Add mussels and cover. Steam until mussels open (about 3 mins). Add fresh herbs. Serves 3.

Note that if the mussel does not open after cooking, don't eat it. You want them debearded already when you buy or ask to have them do it. Most good seafood shops will do that for you. Also, I typically use about a 1/2 bottle of wine.

Seafood Curry

Ingredients

2 lbs of seafood - such as shrimp, scallops, firm fish. Fish recommendations are sword, marlin, tuna, monk, grouper, mochong. opah, ono, or wahoo. The shrimp should be deveined.
8+oz of curry paste. I recommend Patakas (with the purple top)
2 cans coconut milk
Optionals - Mushrooms, onions, spinach, and garlic

Preparation

Cube fish (if not already done) to approx. 3/4 to 1 inch. Marinate seafood in paste 2-24 hours. Shorter the better. I typically marinate about 4 - 6 hours. To marinate, just mix all the fish ingredients by hand in a bowl. Wear an apron as curry paste will stain. Mix until yellow throughout.

Sautee optionals in oil/butter. I recommend just a bit of olive oil. Onions first, then mushrooms, then garlic, then add an entire bag of spinach. Use a lid to squish the spinach down. Don't worry, the spinach will 'disappear' even though an entire bag will seem excessive. Add left over curry paste on top of spinach.

Pour in the cococnut milk, and reduce to desired thickness. I typically use about one to 1 & 1/4 cans for thicker curry. Add in the seafood and simmer for 5 minutes on medium high. When the shrimp tail touches the head, it is done but I'll go a bit longer myself. Pour over Basmati rice.

Product Review: FitDeck Cards

2012-01-20T08:48:00.000-06:00

I received FitDeck cards in my Xmas stocking and was able to use them recently. FitDeck was created with a simple premise – make exercise simple, convenient, and fun – and people will stay motivated. With this in mind, the most basic way to use FitDeck and FitDeck Booster cards is as follows:

1.Warm up (3-5 minutes)
2.Stretch
3.Shuffle cards
4.Draw a card and flip it over
5.Perform exercise
6.Repeat as desired
7.Cool down and stretch

Using 1-minute per card as a guide, draw the number of cards consistent with your fitness level and time available:

For example: 20 minutes = 20 cards

This is the most basic way to use your FitDeck cards. For hundreds of FitDeck games, workouts ideas, partner challenges, group routines, and fun workout combinations, click here.

The deck comes with nice packaging as a hard case is provided so that you can carry your cards with you, especially for those who travel. FitDeck is a unique deck of Exercise Playing Cards that makes exercise more simple, convenient, and fun. FitDecks are available in 56-card and 26-card Booster decks. 56-card FitDecks specialize in bodyweight-only exercises (i.e. Bodyweight, Junior, Senior, Yoga, Pilates, Stretch, Prenatal, and Postnatal). 26-card Boosters may require certain equipment (i.e. Exercise Ball, Pull Up bar, Dumbbell, Office, Travel, Kettlebell, etc.). They even have a deck specific to swimming.

The cards themselves are the size of standard playing cards. The illustrations and the written instructions are clear. So you won't have any issues getting benefit out of FitDeck. I have started to use them after my workouts during my cool-down session. This is a fun way to force yourself to cool down properly.

If you use the cards as you would any deck of cards you can shuffle them to come up with an almost unlimited number of workout combinations. The deck I received was the stretching set. While there wasn't any stretch I have not heard of or performed previously, this helps to keep everything fresh and allows you to change things up without losing track.

Prices vary by the type of deck and they are available at Gear West.

How I Kept This Body

2012-01-14T06:37:00.002-06:00

A year ago the StarTribune ran a series of articles entitled "How I Got This Body" in which they did a write-up on myself. They recently revisited three people they had profiled in the past year to find out how their fitness programs were going -- and how they keep themselves motivated. I was one of those three people. I wanted to share this so that people who do not follow me on Twitter and/or Facebook would be able to see it as well. Also I wanted to note that at the time the interview took place I was in the Top 7% nationally but it appears I will fall into the Top 11% overall once final year-end rankings come out.

Here is how the story appeared:

Maas currently ranks in the top 7 percent of 50-54-year-old male triathletes in the U.S. -- despite taking 12 weeks off last spring after suffering a pelvic stress fracture. He shares a few of his tips for staying motivated (and injury-free):

Motivating factors are really having goals (I call them carrots) to shoot for. My son, Graham (now 11), is now running 5Ks and competing in triathlons. This last year, he and I teamed up in a triathlon relay in Park Rapids, Minn., and won the relay division. I swam and biked and he ran. Also joining us is my wife, Jackie, who is also competing in 5K running events. The highlight for us was each of us winning our respective age groups in a race in Bismarck, North Dakota, earlier this year. Lastly, my 70-year old father, Don, competed in his first-ever 5K in Fargo this year and I was in that race as well.

In the last three years I have competed in Texas, Arizona, Arkansas, Nebraska, Iowa, Wisconsin, and North Dakota. ... Training for events in Texas keeps up the motivation during the winter months.

The rule of thumb is not to increase your mileage by more than 10 percent over the previous week. When I got my pelvic stress fracture, it was during that nice stretch of warm weather last February and I basically doubled my run mileage for two straight weeks. Too much, too soon. [But], I responded [to injury-induced time off] by attacking my workouts to get into shape quickly and salvage the remaining 2011 race season. Also, I get deep tissue massages twice a month during the off-season and weekly during race season. This has helped me in terms of addressing those nagging aches and pains. I can literally barely hobble into my massage a day or two before an upcoming race and be running comfortably the day after and in fine shape for the race.

Good News, Bad News: The Detail on the Latest Setback

2012-01-12T06:50:00.003-06:00

So, the good news is I do not have another stress fracture. The bad news is I have osteoarthritis in my left hip. I'd rather have the fracture. Fractures heal. Arthritis lives on. Here is the official write-up and conclusion:

EXAM: MRI LEFT HIP

CLINICAL INFORMATION: The patient is a 50-year-old male with left hip pain. Evaluate for stress injury.

TECHNICAL INFORMATION: Large field-of-view coronal T1 and STIR images were obtained. Thin section coronal and sagittal proton density and T2-weighted spin echo sequences were obtained through the left hip followed by axial proton density and fat saturation T2-weighted images. Comparison is made to the prior examination dated 03/16/2011.

INTERPRETATION: STIR imaging of the pelvis shows no evidence for marrow edema or cortical injury. There is no evidence for residual signal change involving the left superior or inferior pubic rami to suggest ongoing stress or traumatic injury. No evidence for injury to the sacroiliac joints or symphysis pubis can be seen. The left and right proximal femora appear normal. There is no evidence for femoral stress injury or avascular necrosis.

Degeneration and blunting of the central and anterior aspects of the left superior acetabular labrum can be seen with chondral thinning and irregularity along the superior and anterosuperior articular surfaces of the left hip. Mild subcortical cystic changes involving the anterosuperior aspect of the left acetabulum is present, and the findings are in keeping with mild osteoarthritic changes. No evidence for intraarticular loose body is seen.

No abnormal fluid collections about the hips and pelvis can be seen. There is no evidence for iliopsoas or trochanteric bursitis. No acute intrapelvic abnormalities are seen.

No definite musculotendinous abnormalities about the hips and pelvis are present. There is no evidence for myotendinous strain or intramuscular mass. The common hamstrings origins appear intact. No injuries to the distal gluteus medius or gluteus minimus tendons can be seen.

CONCLUSION:

1. Mild osteoarthritic changes of the left hip can be seen with chondral thinning and irregularity along the articular surfaces and mild subcortical cystic changes. Degeneration and blunting of the central and anterior aspects of the left superior acetabular labrum can be seen.

2. No acute bony abnormalities about the hips and pelvis can be seen. The previously noted areas of stress or traumatic injury have resolved.

3. No musculotendinous abnormalities are present.

4. No abnormal fluid collections are seen.

Not sure I totally trust the diagnosis. I have little trust in our our fine medical community given some past personal episodes. What if there is a stress fracture not in the pelvic region but in the femur and the MRI did not cover that area? What if there is some necrosis from the past stress fracture (March 2011) and the femur/hip/pelvis are getting a reduced blood flow, in essence killing the bone?

Look at it this way. I can take any runner that has been pounding the pavement for 35+ years and they are going to show some mild osteoarthritis in the leg joints. It goes with the territory. So does this equate to the leg pain I've been having?

I have other issues going on with the left leg as well. The middle toe on my left foot goes numb off-and-on during the day. The inside of my upper calf area (between shin and muscle) is painful to the touch. The lower quad is also painful to the touch. It feels as if someone has just been pounding the quad area with a hammer. So, is there an underlying circulation issue and there may be some time of deep vein thrombosis? Time will tell. For now, I have to go on what is being told to me.

I have continued to swim. This week I have been walking to test if the leg can start to engage in a slow ramp up of running and biking. No 90-120 minutes spins on the bike. No 9-milers on the run. Simple 30-minute stuff. If the pains come back with a vengeance, then I go back in and press for further testing. Otherwise, I continue to slowly ramp up and hopefully will be toeing the start line in the upcoming 2012 season. Let's take a deeper dive into osteoarthritis.

Osteoarthritis (OA) is the most common joint disorder, which is due to aging and wear and tear on a joint. In other words, my decades of running may have caught up to me. Osteoarthritis is a normal result of aging. It is also caused by 'wear and tear' on a joint. Cartilage is the firm, rubbery tissue that cushions your bones at the joints, and allows bones to glide over one another. If the cartilage breaks down and wears away, the bones rub together. This causes pain, swelling, and stiffness. Bony spurs or extra bone may form around the joint. The ligaments and muscles around the joint become weaker and stiffer.

Often, the cause of OA is unknown. It is mainly related to aging. The symptoms of OA usually appear in middle age. Almost everyone has some symptoms by age 70. However, these symptoms may be minor. Other factors can also lead to OA:

• OA tends to run in families.
• Being overweight increases the risk of OA in the hip, knee, ankle, and foot joints because extra weight causes more wear and tear.
• Fractures or other joint injuries can lead to OA later in life. This includes injuries to the cartilage and ligaments in your joints.
• Jobs that involve kneeling or squatting for more than an hour a day put you at the highest risk. Jobs that involve lifting, climbing stairs, or walking also put you at risk.
• Playing sports that involve direct impact on the joint (such as football), twisting (such as basketball or soccer), or throwing also increase the risk of arthritis.

Medical conditions that can lead to OA include:

• Bleeding disorders that cause bleeding in the joint, such as hemophilia
• Disorders that block the blood supply near a joint and lead to avascular necrosis
• Other types of arthritis, such as chronic gout, pseudogout, or rheumatoid arthritis

Pain and stiffness in the joints are the most common symptoms. The pain is often worse after exercise and when you put weight or pressure on the joint. If you have osteoarthritis, your joints probably become stiffer and harder to move over time. You may notice a rubbing, grating, or crackling sound when you move the joint.

OA cannot be cured. It will most likely get worse over time. At best, OA symptoms can be controlled.

Cajun Coleslaw

2012-01-11T06:18:00.012-06:00

I'm a huge coleslaw fan. And not the dry kind. Gotta be creamy. Dry kind can be good if seasoned just right, but it still reminds me of just eating a dry salad. Make it creamy. Make it flavorful with some bite.

My Texas race partner, Tim Carroll, sent me a plethora of Cajun style cook books for Christmas. Within one of them (Cooking in Cajun Country) was this recipe which we recently had with some smoked chicken I had made in my new Char-Broil Big Easy smoker. Pint of Guinness and I was one happy man. Enjoy!

Cajun Coleslaw

2 heads green cabbage, chopped
1 head purple cabbage, chopped
3 apples, chopped
1 pound carrots, shredded
3 cups mayonnaise
4 tablespoons honey
2 tablespoons can or apple cider vinegar
Juice of 1 lemon
2 teaspoons Cajun/Creole seasoning

Mix the cabbage, apples, and carrots together in a large bowl.

In a separate bowl, combine the mayonnaise, honey, can vinegar, lemon juice, and Cajun/Creole seasoning. Stir until completely mixed. Pour dressing over the cabbage mixture and fold together. Serves 10 as a side dish.

Notes - We used a bag of coleslaw mix and 3 scallions. We only made half the dressing but used the full 2 teaspoons of seasoning. We did not use the apples.

Boy Swim Update

2012-01-09T06:24:00.000-06:00

The Boy® had another good swim outing this past weekend (Jan 7/8). Starting last month, he has increased his swim workout sessions from 60 to 90 minutes. And he is now attending at least four practices a week. We get in a fifth if homework and other outside activities aren't requiring his time.

This meet started out slow for him. He had a poor 100 freestyle followed by a even poorer 50 backstroke. It was at this point that I had to corner him and have a little dad-to-son talk. This was not the 'rah-rah' talk I usually use. This was a 'light a fire under his butt' speech that most certainly got his attention. My coaches would only pull out the "you are better than this" speech when it was absolutely required. Fire was ignited, and he went on to having a great two-day meet. Eight events, eight top 8 finishes within the C-classification, and five personal records. I think he has set himself up well for the C-State Finals on Feb 25/26. I'm positive some B-qualifying times will come out of that one.

I keep track of his PR's. For short course, it currently looks like this (click on thumbnail for larger view):

Inspiring stuff for a kid who couldn't really even do the butterfly and now, it is one of his better strokes. He continues to struggle with the breaststroke so we haven't shelved that one for the time-being in meets although he continues to work on it at practice.

The next month will find us working on technique in hopes of it paying off in spades next month. It will also ensure that it gets my fat butt into the pool as well. Always a good thing.

2011 Final Training Numbers

2012-01-05T06:21:00.012-06:00

It was not my finest year to have decent training numbers. There was the pelvic stress fracture at the beginning of March. And I now appear to have osteoarthritis in my left hip. I had a MRI on Tuesday (Jan 3) of this week and the summary of the MRI should be in my hands soon. But the doc gave me the heads-up on Wednesday. More on the OA prognosis later this week.

I suppose one could argue that I train too much, which is leading to these types of setbacks. So, I may take a easier approach in 2012. Notice I said 'may'. German males are a stubborn lot.

I loved my results between August and November, the result of my determination to salvage the back half of the 2011 race season. But oh, those spring months with hardly any training were very tough on me mentally. Let us look at the numbers in comparison to 2010, a relatively healthy year for me.

Swim

The first quarter of 2011 was off from 2010 as I had a duathlon in Texas to train for and I also was working more on having quality over quantity type of workouts. And I was nagged by a shoulder in which the doc figures I have a bad rotator cuff. Not bad enough for surgery, but one that just sort of bits at you and wears one down mentally. So my numbers did drop a bit late summer as result.

My numbers did increase a bit starting early summer and I kept swimming up until my last triathlon on September 11. I started my typical base build for the 2012 season in December. So I anticipate that my swim numbers will be high for 1Q of 2012 as I spend a little more time in the water.

Bike

I had a great month in July, getting in a 500-mile bike month. July is typically my biggest bike training month as I'm all wound up from watching the Tour de France. But overall, I was off of the 2010 totals due to the stress fracture. And I decided to take some time away after my last duathlon of the year on October 2. So I had essentially no time in the saddle from then thru November.

The outlook for 2012 will be low numbers again. I'm guessing that I will require another 2-weeks off for this OA inflammation and hopefully will be back in the saddle soon. Even though the pelvis takes most of the pounding from the run game, too much time in the saddle (90-min or more sessions) also cause it to ache. So, this portion of my training may evolve into quality over quanitity as well.

Run

Such an up-and-down year running for me due to the injury. It really took a lot of time to find my legs but I was certainly back in the game starting in August. Four straight months of some really good mileage. But I learned the hard way that once I get over 170 miles a month, it is probably doing my body more harm than good. So in 2012 I think I will strive to be more consistent with my run mileage and stay in the 120 miles per week zone.

Product Review: Leg Lube

2012-01-03T13:15:00.000-06:00

I received this product as a Christmas stocking stuffer from the Well Kept Wife©. How many guys get leg shaving gel from their significant others for Christmas?!? LEG LUBE is a “Performance Shave Gel” for us leg shavers. LEG LUBE was created by athletes, for athletes.

If you are like most of the leg shaving population you probably use shave cream, moisturizing soap, lotion, or like me, Trader Joes' Honey Mango Shave. What Leg Lube brings to the party is an ultra lubricating formula that reduces drag, nicks, in-grown hairs, razor burn, and the dreaded itchy, scaly, dry skin. It can be used for more than just legs. Use on your legs, face, arms, chest, head, bikini, and back. It has a very pleasant smell that will appeal to both men and women.

So what did I think after using the product recently?

At first use I was looking for the foam, or suds, you normally get with soap products. But once I used it a few times we found the lack of foam and suds no issue and now prefer it. After shaving, my legs were smooth. And most importantly in this winter dry humdity, I did not experience drying effects.

The motto of LEG LUBE is “one bead is all you need” and claims to be so slippery you can shave out of the shower. I haven’t tried it yet out of the shower, but I can see that one could easily use it sans water. The bottle is the same style used for some popular chain lubes, so they say it won’t leak and is TSA friendly. Ingredients include Glycerin, Aloe, Spearmint, Tea Tree, Rosemary, Peppermint and Eucalyptus oils. It’s Paraben free with no colors or dyes.

LEG LUBE comes in a 3.4 oz. (100mL) bottle and costs $8.95. It can be bought at the LEG LUBE website: http://www.leglube.com/ or at Gear West.

2011 in Pictures

2011-12-31T11:25:00.000-06:00

Borrowing an idea from Chris Hawes who posted pictures from his transition setup from his '11 events. Here are some of my finish pictures from 2011.

First duathlon of the year, Jan 23 in Houston, TX

Apple Du, 1st race post pelvic stress fracture

Suffered thru the Pigman Sprint

Finishing at the Manitou Tri

Started to come together down in Rochester

Podium at MinneMan

Rock solid at Turtleman

2nd overall at Maple Grove Sprint

Master overall champ at Bismarck Half-Marathon

Last multisport event of the year Oct 2 in Houston, TX

1st Overall at Red River Run 15K in Moorhead, MN

12-Week Swim Guide for Sprint or Oly Triathlon

2011-12-23T06:38:00.000-06:00

Here is my time proven guide for getting yourself ready for your first triathlon of the year in a mere 12-weeks. The program shown is just for the main set. I always warm-up with a 500 yd easy freestyle and then a 500-yd warm down. The warm down is done with paddles and a swim buoy.

Note - Click on each thumbnail for larger view. Or you can download the workout here.

New Words for Triathletes to Use in 2012

2011-12-22T06:11:00.007-06:00

I got this idea from a posting providing some favorite words that appeared in mental_floss stories in 2011. Have fun working these into your triathlete conversations this holiday season and in 2012:

Kummerspeck (German): Excess weight gained from emotional overeating due to your inability to break 19-minutes for a 5K. Or you got chicked......by the entire female field.

Petrichor: The clean, pleasant smell that accompanies rain falling on dry ground. It’s from the Greek petra (stone) and ichor (the blood of Greek gods and goddesses). The term was coined by two Australian researchers in 1964. So, when you arrive at transition at 4:30 AM and it is raining, you can say something like, "I love petrichor before a triathlon. It invigorates the soul."

Dysania: Having difficulty getting out of bed in the morning. Yep, you are at the pool at 5 AM waiting on your training buddy to show up. You can now text by saying, "Get your dysaniac butt out of bed and get here!"

Karoshi (Japanese): Suppose to mean death from overworking. We can alter this to mean being injured from overtraining. "Yeah, I suffered a karoshi injury from my 500 mile bike week."

Lawn Mullet: Suppose to mean a neatly manicured front yard and an unmowed mess in the back. I can see Jerry MacNeil using this at the finish line. "Hey, there is Bob Smith! Look at that hair. What a lawn mullet he is sporting!"

Koi No Yokan (Japanese): Refers to the sense that upon first meeting a person that the two of you will fall in love. For tri-geeks, we can apply the same feeling to a bike. "I went into Gear West and saw this Cervélo and it was Koi No Yokan for me."

Bakku-shan (Japanese): Suppose to refer to the experience of seeing a woman who appears pretty from behind but not from the front. I'm just going to let that one stand.

Have any other suggestions? Let 'em fly by leaving a comment.

Super Bike Summary

2011-12-20T08:35:00.000-06:00

Recently I posted a photo of a bike I would consider purchasing if money were no object. Since then, I received a lot of additional suggestions and decided to do a quick summary of them for future reference sake.

Specialized Shiv

Price - $12700

Former Texas training partner and now Texas race host Tim "Buckwheat" Carroll was the first to lead me to this bike. Apparently illegal in road racing (UCI) but still is USAT legal. Basically, they ignored UCI rules and designed the Shiv exclusively for triathlon: with unmatched aerodynamics, the Fuelselage integr...ated hydration system, and a huge range of fit adjustability. The S-Works FACT IS 11r carbon frame, Zipp 404 wheels, and Dura-Ace Di2 drivetrain make the S-Works an ultralight, crazy fast package.

This is the bike Craig Alexander rode for Ironman Kona 2011:

Here's what Alexander said about it afterwards..."It's a total rocketship that should be illegal."

Looks great, doesn't it? But I have concerns. First, the 22-24 ounce internal bladder. Most of us will not use straight water but some sort of electrolyte/protein replenishment so what happens when the bladder needs to be cleaned? Apparently, the bladder can be removed for cleaning but who wants to do that all the time?

Besides, I am a tri-geek who races sprint distance 90% of the time with the occassional Oly. I really have no need for an internal bladder to save me 0.025 seconds over 10 miles. A single water bottle will serve me just fine.

But the most important reason I would pass on the Shiv is USAT itself. A few years ago I purchased a De Soto Water Rover wetsuit. This suit has a distinct advantage by placing panels of 2mm, 5mm, 8mm, and 10mm thickness in specific locations to maximize speed and flexibility. When I bought it, it was legal. As of September 1, 2010, the Water Rover was banned in WTC Races. USAT was next. According to USAT regulations, there is no limitation as to the thickness of wetsuit rubber, and there will be no limitation until Jan, 2013. This means if you buy a Water Rover now, you can race in this almost unfair and perfectly legal advantage for the entire 2011 and 2012 triathlon seasons. After that, it becomes a nice training suit or for us in non-USAT races.

What is to prohibit USAT making the same determination with the Shiv and determining this bike to be illegal and one is stuck with a nice $12K training bike? I'm not going to take that chance.

Argon-18 E118

Price - One bike dealer listed for $7400 but unsure of the wheel set.

Reader Miguel Vieira lead me to this previusly unknown bike. I've not seen one locally but it sure is pretty, isn't it?

Out of the box, the E-118 is equally compatible with Di2 or mechanical components. Regardless of the group you choose, all cables and wiring are internally routed for enhanced aerodynamics.

Built in a new mold and certified UCI-legal, this triathlon frameset expands and refines the concepts first embodied in the spectacular E-114 that helped establish the company’s stellar reputation in this field. This new frameset was developed in close collaboration with triathlon champion Tim O’Donnell and the Team SpiderTech riders, including Svein Tuft and Hugo Houle, Canadian Pro and U-23 time-trial champions, respectively.

In the world of time trial events, much emphasis is placed on the aerodynamic properties of bikes. While this is an important factor, in reality the cyclist generates up to 70% of the aerodynamic drag. This fact is at the core of Argon 18’s design philosophy. Our approach is that the rider and bike must form an integrated unit in order to optimize efficiency and achieve the best results. CFD analysis clearly demonstrates that once the rider is not in proper position, drag increases dramatically. Optimal positioning through AFS gives the rider the ability to remain on the armrests in the proper aero tuck position longer.

AFS geometry built into the E-118 guarantees tremendously accurate steering and extremely stable handling. This allows the rider to remain on the armrests in circumstances where it has not always been possible. For example, riders can remain in the perfect aero tuck position on the armrests during descents, on uneven roads, while hydrating and even when reaching into jersey pockets for nutrition

The AFS approach ensures the rider can maintain a proper aero position longer through an easy, accurate fit therefore ensuring aerodynamic efficiency and the ultimate in performance.

Trek Project One Custom Speed Concept 9.9 Series Podium
Price as shown (with Aeolus 9.0 Clinchers): $10,184.97. With Dura Ace Di2 -$12468.72

This is the customized paint Trek that I posted earlier. I think it is the customized paint option that initially draws me to the bike. I don't have to look like all the others in the transition area. I can be 'different', which everyone already knows I am.

The Trek seems to be a super-fast aerodynamic machine - it could be the most aero bike out there; if not, it's certainly right up there - with excellent adjustability and a top spec sheet. My research shows that riders who have this machine indicate the Trek absolutely flies on the flat and on shallow gradients, both up and down, and one gets a ton of stability which helps keep things steady even in a slight crosswind.

Downsides? Current owners indicate that adjusting the brakes could be easier… a whole lot easier, in fact, particularly the back one. But that’s the price you pay for the aerodynamic benefit, I guess. If brakes are tucked away from the wind, they’re tucked away from fingers and Allen keys too.

It’s a similar deal with the gears. You don’t get any external cable stops or in-line barrel adjusters so you can’t adjust them on the fly. If you ever found the chain struggling to go up a sprocket, you’d couldn’t do anything about it from the saddle, so you have to make sure everything is bang on before you set off.

Here is what Chris Lieto thinks of the bike.

Felt DA1 Di2
Price - DA 1 - Ultimate+Nano Carbon, Di2, Zipp 808 Firecrest Wheels - $12,999

Felt is a bike that we see a lot here in the Tundra. Mainly due to the fact that local tri-shop Gear West carries Felts and most of its top athletes from the GW team ride them.

Years of research, engineering and wind-tunnel development went into the DA1. Already ridden to major triathon wins by Felt athletes Terenzo Bozzone, and Andi Boecherer, this is the bike that left the competition in the dust. With UHC Ultimate+Nano carbon fiber material—shaped through extensive Computational Fluid Dynamics engineering and real-world testing—it’s 14% more aerodynamic and 13% stiffer than the last-generation DA. It’s also optimized for Shimano Di2 electronic shifting, with internal cable routing and an integrated battery mount.

I've not really had the chance to speak to anyone who is riding this machine so I can't add that much more to it. But it certainly has to be a great bike. All the Felt riders I know, whether using this model or one of the cheaper frames, always finish ahead of me.

Giant Trinity Advanced SL 0

Price - $13,500

Coming in highest of the bunch (component selective, mind) is this offering from Giant. Giant was a big brand when I lived on the East coast in the late 1980's. They've been around for a long time and have a good rep. I just don't know of any tri-geek riding it nor can I find any reviews on the bike. If you have it, or can provide a review please post within the comments field.

The manufacturer states: Designed by Giant's top engineers, this road rocket boasts the most advanced wind-cheating technology you could dream of. Starting with an aerodynamic Advanced SL Composite frame and fork, Giant then adds an aerodynamic carbon seatpost and integrated handlebar system for the ultimate in stiffness, light weight and efficiency that's sure to have you breaking PR's in no time. You'll love the wide range of adjustability for the perfect fit in any position, and with top-of-the-line components like Shimano's electronic Dura-Ace Di2 group, amazing Zipp 808 tubular wheels and a sleek Fizik saddle with carbon rails, you've got one stellar machine that's ready to dismantle the competition!

Well, it better for that price (2012 model)!

Cervélo P5

Price - ???

Which brings me to my last bike for this blog entry. I currently ride a 2008 P3 which is aluminum with 650cc wheel set (ZIPPs). So, certainly anything by Cervélo I'm going to look at.

BikeRadar received confirmation that Cervélo are set to debut their new—and highly anticipated—P5 tri/time trial aero flagship, as two distinct models during January's European Brainbike event. The models will be split by purpose: one UCI legal and ready for World Tour competition, and a second version built to cater to the longer distances and less restrictive governing body of triathlon.

As discussed earlier, Specialized upped the aero bike ante this year by splitting their Shiv aero bike into both UCI-legal and non-compliant versions in order to simultaneously satisfy the technical guidelines of WorldTour racing and the comparatively unrestricted arms race of triathlon. Cervélo generally aren't perceived as having those kinds of resources but according to BikeRadar's exclusive industry sources, the new P5 will counter that move with a tri-specific model that will cater more to their highly loyal multisport clientele and a second UCI-legal version for time trials.

The tri-specific version will be more aerodynamic with a taller down tube, a more aggressive seat tube profile around the rear wheel cutout, and a conventional single-crown fork – albeit, one with an additional bolt-on nosecone to increase the effective aspect ratio. The UCI-legal version, on the other hand, sticks to more P4-like tube dimensions and a standard front end without the add-on nosecone.

Also the P5 will forego a dramatically sleek proprietary cockpit for a standard setup that will be easier to fit and allow more choice in components – a move retailers and fitters will undoubtedly support. Even better, retail pricing is rumored to be lower than that of the P4 – people are guessing around $4,000 for the frameset with brakes and seatpost.

I seem to do bike window shopping each winter. Sort of passes the time. But I'm also wondering if a move to a super bike from the 2008 Cervélo P3 that I have about $4k invested in. It is an aluminum frame and has a ZIPP wheelset.

This bike has a 650cc wheel set, so I've been wondering if a move to a 700cc wheel set would be faster. Not to mention the lighter and more aero frame.

So, I went to Kevin O'Connor. Kevin is the owner of the aforementioned Gear West tri store. Kevin was the 2009 USAT Duathlete of the year. And he is someone I have trusted to go to for triathlon advice and bike service. Basically, Kevin made the following points to me about a possible move to a super bike:

It is a loaded question but the short answer is that the new bikes are faster.
There are some example of guys in the same situation as you. Brooks Grossinger and Chad Millner. I don't know if you know these guys but they are both fast and prior to 2010 season they were still on their 6-8 yr old 650c bikes with 9 speed drivetrains. And they raced very fast on those. Few things worse than having them pull up next to you in a race on their 7 yr old bike. But they have both stated that the new bike is significantly better. I don't know that they are riding any faster but they certainly are not slowing down.
Here is the real answer to biking faster. Training with Power. [Such as training with] a Powertap wheel or Quarq crankset. You would be able to quantify your cycling power.
Do not ever accept that your pace is just the current pace. I just don't believe that.

So for the curious, a Quarq crankset looks like this:

Priced at $1795, it is a bicycle powermeter that is integrated into the crankset of the bicycle. Specifically, the CinQo is a instrumented crank "spider" that mounts on specific production cranksets. The ANT+ radio transmits the CinQo's power measurement digitally to other ANT+ compatible bicycle computers. (Think of ANT+ as "Bluetooth" for bicycles.) ANT+ computers include the Garmin Edge 705 and the iBike iAero. The ANT standard is available to all bike computer manufactures, so look for more ANT+ compatible bike computers in the future.

The CinQo powermeter measures power by measuring the torque (pedal force) and the angular velocity (cadence). When you press on the pedals, all parts of the bikes drivetrain displace (flex) slightly under the load. The CinQo spider is carefully designed using Finite Element Analysis to displace in a very controlled manner in specific locations in response to applied load. Strain gages are used to measure the displacement and thus calculate the applied torque.

For powertaps, there is the $1600 top-of-the-line Powertap SL+ Hub, Wheel, or Wheelset with Joule 2.0. Also there is a SL+ Hub built into Rear Wheel and Joule 2.0 for $1749.99.

I know some tri-geeks who train with power in mind and seem to do well. If someone were to go this route, they would need to understand the power concept and be able to set their training by it.

What about you? Would you opt for a new super bike? Or simply stay with the date you brought to the dance and incorporate a new training strategy?

Let me know. Leave a comment below, especially if you own any of the bikes covered above or use power in your training.

Happy Holidays!

Juuussssst Short

2011-12-19T12:35:00.001-06:00

"Almost only counts in horseshoes and hand grenades."

Looks like I JUST missed a National Honorable Mention in tri this year for the male 50-54 age group. USAT has its rankings up with all non-qualifiers removed (still not official until Feb). In tri I was 268th out of 2521 (top 10.6%), or just 16 spots away from a HM (top 6-10%). In du I was 47th out of 208 (top 22.5%). Both improvements over 2010.

Now, I still have a chance. However unlikely it may be. To sneak into the top 10% I just have to hope that another 159 people qualify (three USAT events mininimum for tri's) behind me while zero additional people qualify ahead of me. Snowball, meet Hell.

On the positive side this year was a step up over 2010. Especially when you consider that I started the season on the sidelines for 12-weeks while I dealt with a pelvic stress fracture. And the Masters win at the Bismarck Half-Marathon and the overall win at the Red River 15K certainly was icing on the cake.

Still, to have been this close I would have rathered missing by 1000 spots than a mere 16. Leaves a bad taste in the mouth. Even so, my concentration this coming race season will not be USAT race finishes but just to enjoy the races I sign up for and the friendships developed. Should be a fun year.

If I Were a Rich Man....

2011-12-14T12:41:00.001-06:00

As shown, $10,184.97. I even have a name for her. "Little Wing" as in the song:

Well she's walking through the clouds
With a circus mind that's running round
Butterflies and zebras
And moonbeams and fairy tales
That's all she ever thinks about
Riding with the wind.

Click on thumbnail for larger view

Probiotics and You

2011-12-05T13:43:00.001-06:00

I take Activia and as a licensed drug dealer (pharmacist) I am required to take continuing education classes. I recently took one such class on probiotics and thought I would share some inforamtion with you as FYI so you can make your own safety and effectiveness decisions on this emerging health issue. The following information is credited to Peggy Piascik, PhD, Associate Professor of Pharmacy Practice and Science at the University of Kentucky College of Pharmacy.

Hundreds of products claiming to be probiotic, both foods and dietary supplements, are available in the marketplace today. Consumers are bombarded with information about these products and their potential benefits for human health. A 2011 survey found that 81% of Americans are aware of using probiotics to improve digestive health and 43% of Americans already consume probiotic foods. According to SPINS, a market research company for the natural products industry, consumers spent $1.2 billion on probiotic foods and supplements during the year ending September 2010, an increase of 27% from the previous year.

Probiotics are live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host. Several related terms (prebiotics, postbiotics, and synbiotics) are sometimes confused with probiotics. All four terms are defined in Table 1. Many probiotics have been isolated from the human gastrointestinal (GI) tract, but only those native commensal bacteria that have been shown to have health benefits can be called probiotic. Prebiotics are sometimes called food for bacteria because they stimulate the growth and activity of the probiotic within the human intestinal tract.

Probiotics have been proposed for treatment of a number of medical conditions, including allergic diseases, infections of a variety of types (respiratory, urinary tract infections (UTIs), bacterial vaginosis), and the prevention of dental caries. The most active area of interest and investigation is the use of probiotics to prevent and treat GI disorders. Scientific investigation of the medical uses for probiotics has increased markedly in recent years. It has been estimated that more than 5,000 articles about probiotics have been published in the medical literature in the past decade. Evidence that probiotics are useful for improving gut health and stimulating immune function is now available.

Probiotics are not new products. Live bacteria contained in food products have been known to confer health benefits for centuries. In the early 1900s, immunologist Élie Metchnikoff linked the longevity of Russian peasants to their consumption of fermented milk products containing lactic acid bacteria. He suggested that these beneficial bacteria coated the colon, decreased intestinal pH, and suppressed harmful bacteria. During World War I, a strain of Escherichia coli was isolated from the feces of a soldier who survived an outbreak of shigellosis without developing enterocolitis. The strain was successfully used to treat acute cases of infectious intestinal disease and it is still in use today. The term probiotic, meaning “for life” in Greek, was first used in the 1960s.

How Probiotics Work

The beneficial effects of probiotics are the result of complex, interacting immune mechanisms that are detrimental to intestinal pathogens in the intestinal tract and restore the balance between the good and the bad microorganisms. In addition to variations in mechanism of action, probiotics differ in their ability to withstand gastric acid and to colonize the intestinal tract. It is important to note that probiotic effects are strain specific: For example, there is evidence that Lactobacillus rhamnosus GG can reduce the duration of acute diarrhea in children; however, L rhamnosus GR-1 does not have the same effect. Proposed mechanisms include the following:

•Competition with the pathogen for binding sites on the intestinal wall and for essential nutrients
•Bacteriocidal actions, which may include
◦Lowering intestinal pH through the production of lactic, acetic, and/or propionic acids
◦Production of organic acids, bacteriocins, and hydrogen peroxide
•Immunomodulation, including enhanced phagocytic activity, production of immunoglobulin A, and stimulation of cytokine production
•Strengthening the intestinal barrier by stabilizing tight junctions between epithelial cells, decreasing permeability of the intestinal tract, and increasing production of mucins that form a protective barrier for the intestinal epithelium
•Metabolic mechanisms including:
◦Aiding digestion
◦Synthesizing vitamins
◦Increasing mineral absorption
◦Detoxifying carcinogens

Common Probiotic Organisms

The most commonly used probiotic organisms are the lactic acid-producing bacteria, bifidobacteria and lactobacilli. Bifidobacteria are the most abundant beneficial microorganisms in the large intestine. They are anaerobic, rod-shaped, gram-positive bacteria that produce broad-spectrum antimicrobial activity. Lactobacilli are gram-positive obligate and facultative anaerobes. They are much less abundant in the large intestine than bifidobacteria. Like bifidobacteria, lactobacilli produce a number of antimicrobial products. The yeast, Saccharomyces boulardii, is also used in probiotic products, as are a variety of other bacteria. Common probiotic organisms are listed in Table 2.

Manufacturers of probiotic products promote their products as supporters or regulators of digestive health. To support their claims, there is growing evidence regarding the use of specific probiotic products in the treatment of a variety of GI diseases; in fact, a number of meta-analyses have concluded that probiotics will produce a benefit during the treatment of these diseases. Gathering quality evidence is often difficult because of the inconsistency in testing methods; currently, data have been generated by small trials that are using a variety of probiotic strains and dosing regimens. The variability in study results have caused subsequent reviews to call for additional research to determine the best regimens by using specific probiotic strains in established regimens for specific patient groups.

Treatment of Diarrhea

Probiotics have been studied in a variety of diarrheal illnesses. A systematic review of 63 probiotic studies involving adults and children showed that duration of acute antibiotic-associated diarrhea was shortened by a mean of 25 hours when a probiotic product was added to the regimen. Stool frequency was also reduced. The majority of the probiotics tested were lactic acid bacteria, with two studies using S boulardii. The probiotics were generally used in combination with rehydration therapy.

Systematic reviews of treatment for acute infectious diarrhea, particularly pediatric Rotavirus infection, have concluded that there is an overall decrease in diarrhea duration between 17 and 30 hours. These trials primarily used strains of lactobacillus, most commonly L rhamnosus GG (LGG) and VSL#3 (a mixture of 4 strains of lactobacilli, 3 strains of bifidobacteria, and 1 strain of Streptococcus thermophilus).

Meta-analyses of 12 studies using probiotics for the prevention of travelers’ diarrhea concluded that S boulardii and a combination of Lactobacillus acidophilus and B Bifidum reduced the risk of developing diarrhea. Another review concluded that the reduction in travelers’ diarrhea was 8%. The ability to demonstrate effectiveness in studies investigating the prevention of travelers’ diarrhea has been complicated by the use of different strains of probiotic organisms, as well as the variation in both trip destinations and the organisms to which patients were exposed.

Benefits of probiotics for acute diarrheal illness have been reported in at least one controlled trial for strains of L rhamnosus GG, Lactobacillus reuteri, and the combination of L acidophilus, and Lactobacillus bifidus.

Because the benefits reported are modest and the conditions are generally self-limiting in healthy children and adults, use of probiotics in acute infectious diarrheal illness is reasonable for healthy adults and children within the first 24 to 48 hours of symptoms to decrease the risk, stool frequency, and duration of diarrhea.

Clostridium difficile Infection (CDI)

C difficile can colonize the intestinal tract after normal GI flora are disrupted, often following antibiotic therapy. Patients with recurrent C difficile infection may have markedly diminished intestinal bacteria compared with patients who do not have C difficile. A review of six randomized, controlled trials suggested that S boulardii (3 X 1010 CFUs twice-a-day) in combination with either oral vancomycin or metronidazole, or both drugs, significantly decreased the recurrence of C difficile infection. Other probiotics were not found to be effective. Two other reviews found insufficient evidence to recommend S boulardii as adjunctive therapy to prevent CDI or decrease its recurrence. Based on this evidence, probiotics are not recommended for prevention or primary treatment of C difficile infection in most patients. Treatment with S boulardii may be considered for patients with no significant comorbidities who have recurrent disease.

Irritable Bowel Syndrome (IBS)

IBS is characterized by a group of symptoms, including abdominal pain, flatulence, and bloating. These symptoms have been attributed to possible alterations in the intestinal microbiota and elevated levels of cytokines. A meta-analysis of 16 randomized, controlled trials found methodological problems, including differences in probiotic strain, doses, duration of therapy, and outcomes measured, in many of the trials. Bifidobacterium infantis 35624 was the only probiotic to demonstrate efficacy in two appropriately designed trials. Both global and individual IBS symptoms were significantly improved without an increase in adverse events. B infantis increased the ratio of interleukin 10 to interleukin 12, suggesting an immunologic mechanism by which B infantis is producing a beneficial effect.

Inflammatory Bowel Disease (IBD)

IBD is a group of conditions characterized by inflammation along the GI tract. Symptoms include abdominal cramps, bloody diarrhea, weight loss, and fever. Crohn's disease, ulcerative colitis, and pouchitis are all forms of IBD. An imbalance in the intestinal microbiota may lead to the inflammatory symptoms seen in these diseases. Probiotics are being investigated for use in the treatment of IBD as an alternative to antibiotics, which are currently the mainstay of therapy. When added to standard therapy, probiotics do not provide additional benefit compared with standard therapy alone. Most probiotics tested to date are not more effective than placebo in inducing or maintaining IBD remission.

Pouchitis

Pouchitis is an inflammation in the lining of an intestinal pouch, resulting from surgery for ulcerative colitis. This condition can occur in up to half of patients who undergo the surgery within 5 years. Decreased levels of lactobacilli and bifidobacteria may contribute to the condition. The combination product, VSL#3, has provided the best evidence to date of effectiveness in preventing and treating pouchitis. Several prospective clinical trials using VSL#3 for 9 to 12 months have shown a consistent decrease in the incidence and relapse of pouchitis. One uncontrolled trial involving patients with mild active pouchitis who were treated with VSL#3 showed a remission rate of 69%; while trials investigating treatment with LGG for 3 months failed to show efficacy. A 2010 meta-analysis concluded that VSL#3 is more effective than placebo for preventing the onset and relapse of pouchitis.

Ulcerative Colitis (UC)

Several studies have suggested that probiotics may be effective in the induction and remission of UC. However, most studies have been hampered by the use of different probiotic strains, a short duration of trial, and a small number of patients. Several small trials, all with a short duration of therapy and with a variable standard of care, showed improvement in various measures of disease activity and cytokine profiles. Studies comparing the efficacy of E coli Nissle 1917 with mesalazine found the therapies to be similar in the ability to maintain remission. A Cochrane database systematic review concluded that probiotics when combined with other therapies did not improve remission rates, but showed a reduction in disease activity in mild-to-moderately severe UC. A small study using a 4 week course of S boulardii showed a 68% success rate in achieving clinical remission. In another small trial, a 6-week course of VSL#3 effectively induced remission or produced a response in 77% of patients formerly unresponsive to standard therapies. All of these studies support the idea that specific probiotics may be effective for the short-term treatment of patients with UC.

Crohn’s Disease (CD)

The literature about the use of probiotics as induction therapy, as well as its use as a maintenance therapy during remission, in patients with CD is mixed. Again, methodological problems exist regarding trials, particularly the low numbers of patients involved. Data about the prevention of relapse following surgical intervention failed to show benefit; meta-analyses and systematic reviews have shown that probiotics were ineffective as maintenance therapy during remission for patients with CD.

Lactose Intolerance

Probiotic bacteria may produce lactase that degrades lactose in the intestine and stomach and prevents symptoms of lactose intolerance. Streptococcus thermophilus and Lactobacillus bulgaricus were shown to improve lactose digestion and reduce symptoms related to lactose intolerance in studies using yogurt with live cultures.

Patients with milk allergy or lactose intolerance should check probiotic labels for the presence of lactose or milk products. Some products contain milk protein or lactose and can cause symptoms in lactose intolerant patients.

The effects of probiotics on several other GI disorders are currently under study. These conditions include Helicobacter pylori infection, colon cancer prevention, obesity, and diabetes. To date, study results are variable and too preliminary to draw any reliable conclusions about the benefits of using probiotics.

Future – Additional randomized, controlled trials are needed to determine the most effective strains of probiotics to treat a variety of GI diseases. These investigations may include the following: a determination of optimal doses and the optimal duration of treatment; the use of single versus combination products; and the use of products combining probiotics with prebiotics. There should also be further investigation to determine the safety of probiotics for the treatment of debilitated patients and in patients with compromised gut epithelial integrity. Guidelines have been suggested for evaluating probiotics as a food or as a dietary supplement product. The probiotic must be identified by genus, species, and strain; it should be characterized functionally and a safety assessment should be conducted. Phase I, II, and III human studies should be conducted, including comparisons of probiotic regimens with standard treatment for the proposed use. The following issues should be considered when performing these studies:

•Probiotic species, genus, and strains may have different effects on individuals with different disease states.
•Probiotics may produce metabolites, or postbiotics, that contribute to the probiotic’s action by inducing cytokine secretion. These additional actions should be considered when determining a probiotic’s effectiveness.
•Few studies have documented the survival of a probiotic as it travels through the intestine, which can be done by performing a fecal recovery study. Results from one probiotic strain may not be transferable to other probiotics, even within the same species.
•Method of delivery, such as food product versus supplement tablet, may alter the viability and stability of CFUs. The vehicle for the organism, as well as other components of the preparation, can affect probiotic activity. Studies should be done using the specific dosage form available for purchase by consumers.
•The optimal dose in number of CFUs for each bacterial strain used to treat a specific condition should be determined. Doses used in human trials should be based on doses used in animal studies. Dose–response studies have not been performed for most probiotics.
•Optimal length of probiotic treatment and duration of response are not known for most probiotics. How long it takes for a specific probiotic strain to colonize, alter the microbiota, and impact the immune system determines onset and duration of activity.
•Age of the patient population is relevant. Composition of colonic bacterial microbiota appears to change as patients age, particularly for patients older than 60 years of age.
•Combination probiotic products may interact and have a different cumulative effect on host intestinal flora than single probiotic preparations.

USE OF PROBIOTICS IN INFANTS

There is evidence that human milk contains mononuclear cells that transport intestinally derived bacterial components from the mother to her infant. These bacterial components are thought to influence an infant’s developing immune system through a process called bacterial imprinting. An infant’s early diet and intestinal microbial environment are thought to serve as pivotal factors in overall health. Exposure to nonbeneficial microorganisms and antimicrobial agents in the newborn may result in immune dysregulation and lead to some chronic disease states. Production of secretory IgA, or obtaining it from breast milk, helps to protect the newborn from pathogens during the perinatal period. Addition of probiotic bacteria to formula may stimulate the natural production of IgA. A growing number of studies have evaluated the use of probiotics in children for common conditions, including infectious gastroenteritis. The evidence suggests potential benefit from LGG, L bulgaricus, L acidophilus, S thermophilus and B bifidum. According to the American Academy of Pediatrics, confirmatory well-designed clinical studies supporting the addition of probiotics to powdered infant formulas do not currently exist; therefore, the Academy does not recommend this practice. Addition of prebiotic oligosaccharides to infant formula also lacks evidence of clinical efficacy. However, probiotics, with or without prebiotics, are increasingly being added to infant formulas and other food products marketed for use by children. Two infant formulas currently contain a probiotic; one contains Bifidobacterium lactis and the other contains LGG.

Probiotics should not be given to children who are seriously or chronically ill until the safety of administration has been established; its long-term impact on the gut microbiota of children is currently unknown. It also remains to be established whether there are significant biological benefits to the administration of probiotics during pregnancy.

SAFETY AND ADVERSE EFFECTS OF PROBIOTICS

Probiotics, particularly the lactic acid bacteria, have maintained a good safety record for the last 100 years. As long as the strain has no transferable genes for antibiotic resistance, Lactobacillus and Bifidobacterium are considered very safe. Reports of infection are very rare and those reports have occurred primarily in patients with preexisting infections, dental surgeries, or obstetrical procedures, where the infection is likely to have occurred from native sources. Some species or strains of Streptococcus, Enterococcus, and Escherichia may be pathogenic, so correct identification of the strain being used is essential to maintain the safe use of probiotics.

A few cases of sepsis have occurred in conjunction with the administration of S boulardii. Contamination of intravenous lines may have been a factor in these cases. Another potential risk is the induction of D-lactate acidosis by probiotic bacteria that produce D-lactic acid. While this condition has never been linked to probiotic administration, it has occurred in patients with short-bowel syndrome; therefore, it is recommended to avoid use of probiotics when treating these patients. The unpredictability of immunomodulation in some disease states is a potential issue with the use of probiotics. Worsening of CD in patients taking probiotics has been reported.

Since no formal clinical trials assessing the safety of probiotics are required prior to marketing, the majority of information about safety has been obtained from individual case reports.

In summary, probiotics have been shown to be safe in healthy, immunocompetent patients who receive the product in an outpatient setting. Caution should be exercised when administering probiotics to pregnant women, infants, immunocompromised patients, or patients with chronic diseases because of the lack of information about safety in regard to these populations.

Probiotics are generally well tolerated. The most commonly reported adverse effects are abdominal discomfort, flatulence, and bloating. These effects are more likely to occur during the first week of use of a probiotic and are usually self-limiting.

FORMULATION AND DELIVERY OF PROBIOTIC PRODUCTS
Probiotics are marketed in a wide variety of formulations. The probiotics market in Europe consists primarily of food products including yogurt, fermented milk products, juices and other fortified food and beverage items. These products are sometimes referred to as functional foods. The U.S. probiotic market is primarily dietary supplements rather than food products although food products enriched with probiotics are growing in number and popularity. The following characteristics are considered to be essential when formulating a probiotic product (Table 3):

•Known genus, species, and strain of the product
•Established safety – the organism cannot be pathogenic or carry antibiotic resistance genes and it cannot degrade the intestinal mucosa or conjugate bile acids
•Resistant to degradation by acid or bile and survival in transit through the GI tract to its site of action
•Adherence to mucosa and ability to colonize the intestine for a period of time
•Evidence of health benefit established by scientific studies
•Stability of organism during the manufacturing process and storage prior to sale

Possible 2012 Race Calendar

2011-12-01T14:33:00.000-06:00

Lots that could yet change, but this is an early look into what I'm thinking about for 2012. Take it with a grain of salt as some of the race dates have not even been locked in yet. Little bit of new, little bit of old. Good mix of run and multi-sport.

For those who keep up with me, I had been thinking about doing a 'run only' year in 2012. Well, after running 170 miles in August, 130 in September, 170 in October, and 200 in November.....I can safely say my body would rebel. So, it will back to a shared mix of swim, bike and run in 2012.

I'm most excited about the three Graniteman Triathlons as part of a new series for Minnesota. Two of the races have history, but one is brand spanking new.

The Graniteman Endurance Series consists of three sprint triathlons all in beautiful Central MN. The first triathlon, Graniteman St. Cloud, is held in June in beautiful downtown St. Cloud, MN. The second race, Graniteman Clearwater, is held in July in scenic Clearwater, MN at Warner Lake Park, and the third triathlon is Graniteman Big Lake, which is held in Big Lake, MN at Lakeside Park in early August.

All participants in the Graniteman Endurance Series receive a $5.00 discount on every race entry, a great long sleeve Endurance Series dry fit shirt, and a free entry into the Graniteman Half Marathon, 5k, or 10k which is held in September! Participants from each race will also receive complimentary items from each race, t-shirts, and are automatically registered to win one of our great series door prizes.

Also notice that there are some kids events listed. It is time for my son to get into some official events which all will be chipped time. It should be a fun year for him.

Feb 5 - Hamel 5K - Hamel, MN
Feb 19 - Frost 'Yer Fanny Duathlon, Ft. Worth TX - 2mi run, 15mi bike, 2mi run
Mar 3/4 - Gasparilla Distance Classic Race Weekend - Tampa, FL 15K/5K/Half-Marathon/8K
Mar 10/17(?) - St. Patrick's Day 5K Run - Fargo, ND
Apr 7 - Fetzer 20K - Rochester, MN
Apr 28 (signed up) - Falls Duathlon - Cannon Falls, MN 2mi run, 14mi bike, 3mi run
May 19 (signed up) - Fargo Half-Marathon - Fargo, ND
May 26 - Apple Duathlon - Sartell, MN 5K run, 33K bike, 5K run
June 3 (signed up) - Buffalo Triathlon - Buffalo, MN 1/4mi swim, 12mi bike, 3mi run
Jun 16 - Lakes to Pines Triathlon - Park Rapids, MN - 500yd swim, 14.7mi bike, 5K run
Jun 23 (signed up) - GraniteKids Triathlon - St. Cloud, MN - 150yd swim, 3mi bike, 0.75mi run
Jun 24 (signed up) - Graniteman Triathlon - St. Cloud, MN 1/3mi swim, 15mi bike, 5K run
Jun 30 - Hy-Vee IronKids - Sioux City, IA - 300yd swim, 8mi bike, 2mi run
Jul 14 (signed up) - Graniteman Triathlon - Clearwater, MN 0.46mi swim, 15mi bike, 5K run
Jul 15 - Heart of the Lakes Triathlon - Annandale, MN 0.5mi swim, 21mi bike, 5.3mi run
Jul 21 - Hy-Vee IronKids - Rochester, MN - 300yd swim, 8mi bike, 2mi run
Jul 28 - Lindenwood 10 K - Fargo, ND
Aug 4 (signed up) - Graniteman Triathlon - Big Lake, MN 1/3mi swim, 15mi bike, 5K run
Aug 11 - Turtleman Duathlon(?) - Shoreview, MN - 3K run, 36K bike, 8K run
Aug 25 - Maple Grove Triathlon - Maple Grove, MN 0.3mi swim, 14mi bike, 3 mile run
Sep 1 - Hy-Vee IronKids - West Des Moines, IA - 300yd swim, 8mi bike, 2mi run
Sep 8 - Graniteman Half-Marathon - St. Cloud, MN
Sep 22 - Plymouth Firefighters 5K - Plymouth, MN
Oct 6 - FM Mini Marathon - Fargo, ND - Half Marathon, 10K, 5K
Oct 27 - Red River Run 15K - Moorhead, MN
Nov 17 - Turkey Trot 5 Miler - Fargo, MN

Race Result: 2011 Lake Agassiz Pacers 37th Annual Red River Run

2011-10-30T14:53:00.002-05:00

Event: Lake Agassiz Pacers 37th Annual Red River Run
Date: Saturday October 29, 2011
Location: Bluestem Center for the Arts in Moorhead, MN
Hotel: Courtyard by Marriott-Moorhead
Weather: 27F, sunny, light winds at 6-8 from SSE making it feel like 22F
Official Results: 2011 Overall 5K results; 15K results

Personal Results

Goal: 59:59 (6:26 per mile pace)
Actual: 59:03 (6:21 per mile pace)
Overall: 1st overall (84 total); 1st in 50-59 Age Group (15 total)

Garmin

Yeah, it was flat. My favorite race elevation map.

Very proud of these consistent splits

What can I say other than the 2011 race season was a wild ride. One minute it is March and I'm laying in bed with a pelvic stress fracture thinking my 2011 season was over before it had barely began and the next, I'm winning my first overall title since 1989. In between I'm working my ass off to recover from the fracture and get into shape and salvage the back half of the season.

I had to dig out the old records. My last overall victory was on March 4, 1989 when I took home the overall title in the Grunt and Grind Duathlon in College Station, TX. My last overall title in a running only event was February 2, 1989 when I won a five mile event in Bryan, TX.

This race just had everything come together. All the planets aligned. It was perfect. A little cold, to be sure, but once I was running the temperature was a non-factor.

I had driven to the Fargo-Moorhead area on Friday and took my parents out to supper. Afterwards, I stopped at my favorite sports store on the planet, Scheels, and purchased a coldwear mock-neck full-length sleeved UnderAmour compression top along with a HeatWear full-length UnderArmour compression bottom. I am so glad I did that. I was very comfortable in that gear while racing the 15K. I was neither too cold or too hot....just perfect.

I went with CEP Men's Progressive Compression Running sock as my base sock with a thin second low-cut pair of socks from Hammer Nutrition. My feet stayed warm and the combo was not too heavy. It was, um, perfect. I also went with a light-weight knit hat and medium-weight gloves. I'm pretty sure other people dressed too lightly.

The 5K and 15K race started together. I could not figure out who was who. Some people had red bib numbers and some had black bib numbers. I had black so I figured I only needed to worry about anyone wearing a black bib number. This was not correct as I was about to find out.

The course, as you can see by the Garmin Map, was not your typical out-and-back or circular one. Instead, our first turn was right onto a gravel road. At this point I was running very comfortably in 6th overall (combined 5K and 15K runners). I had started out at about 5:50 pace and slowly dialed it back until I felt as if I was just lopping along on a joy ride. It was scary how easy the pace felt.

We then doubled back on the gravel road. The people that met me as they doubled back had all been sporting black bib numbers so I assumed all the front people were running the 15K. I was thinking there were some fast dudes there and where were all the 5K front runners? I passed two runners to move into fourth overall. We then approached the turn where the 5K runners headed back to the finish and the 15K would continue straight.

The lead runner turned left. Then the second. I was thinking, "Okaaaaayyyy, so those were 5K runners and the bib color meant nothing." Then the third runner slightly ahead of me turned to finish the 5K. In an instant I went from what I thought was fourth place to leading the whole damn 15K! There were two bikers waiting to lead me the rest of the way. I had to adjust my game-plan and thinking in an instant.

Before the race I had been trying to come up with a solid way to run the 15K. It is a distance not offered very much and I had never raced it before. My first choice was to break the race into three 5K sections and reevaluate after each 5K. Made sense since I am very familiar with 5K and can adjust on the fly. The other choice was to simply run the 15K as if it were a 10K. That would mean running hard for 10K and hope there was something left in the tank for the final 5K.

So, now I'm leading. I'm maintaining about a 6:17-20 pace. My goal was to run 6:26 pace. But I have to toss that out the window and run to win. And I'm not going to look over my shoulder at this point so early in the race. I cruise through mile 3 and know that we will now be turning a slight left dog leg in which we will again double back on the runners behind. So, I increase the tempo a bit between mile 3 and 4 in order to create more of a gap between me and whoever is sitting behind me. And on this stretch of the course, the wind is pushing us along so I take advantage of it as much as I can.

I get to the turn at this section of the course and it is a bit before I run into the pack of four runners trying to chase me down. I estimate I have 20-25 seconds on them. Holy crap, my lead can't be that big. But it is. And I'm still running fairly easy. I do a quick mental assessment of the legs and everything is feeling great. Nothing about to cramp up. No faint pain creeping in. All the pistons are firing. I'm stoked.

We then head back and take a hard left to head to the third section of the course in which we will ultimately double back on each other. I keep reading my splits waiting for the monkey to jump onto my back and I go from 6:15 one mile to 6:40 the next. But, the funny thing is I kept getting stronger as the race went on. Like I said, this was just my day. And I was not going to let it slip away.

At mile six I took on two Sports Beans, the ones with caffeine. I figured this would be the point I'd be running out of stored energy and I would need a little something. So I slowly chewed these for the next mile. I reached the turn-around and start to double back on this third section of the course. The group of four is still running together but I figure my lead has expanded out to 35-40 seconds.

In between the six and seven mile mark I am telling myself that if I choke this one away the chance to take an overall title may never, ever, happen again. I use that fear to ramp it up again. And I run mile 7 in 6:13, my second fastest split in the race. And I think that pushed out my lead to 45+seconds. When I snuck in a look as I headed for the final stretch, I couldn't make out anyone behind me.

The Well Kept Wife© and Boy® had to remain home as the Boy® had a swim meet. But my Dad had come out to see me and that was nice. One does not want to win an overall title and not have any loved ones around to witness it. I could now see him at the finish line and I began to pump my fist in triumph multiple times. Hell, at age 50 I'm not if this will ever happen again so I enjoyed the moment.

As it ends up, my margin of victory was 1:17. And you know what? I'm going to jump into as many 15K events as I can find. This is a great distance as I wish more people offered it. If you get the chance to run a 15K at some point, don't pass on it.

Awards

For my effort, I received a very nice trophy and a $20 gift certificate to my favorite running store on the planet, the Fargo Running Company. Yes, the same company whose race team I wear colors for.

What a storybook ending to a truly grueling season. I always tell the Boy® to keep working hard and good things will come out of it. And now I have proof for him.

Speaking of the Boy, he swam his very first 500-yard short-course pool swim. I had gotten back Saturday night so I was able to take him to the second day of the two-day swim meet. He did very well, getting PR's in four of his five events. But his 500-yard swim was amazing. I had drilled him for a week on swimming steady, consistent 50-yard laps around 51-seconds and he would be able to achieve a C-qualifying time of 08:30.89. He ended up swimming a 08:18.45. But look at these splits. One can't help but smile:

42.89
49.61
50.52
51.00
51.05
51.02
51.62
51.36
50.93
48.43

I think you can look back at the consistency of my 15K mile splits and then his 50-yd splits and agree that the apple did not fall far from the tree.

Post Mortem

This was my twenty-first event of 2011. And now I will be falling off the grid while I decide how I want to approach 2012. I have a effed up right shoulder that I am going to get checked out next week. I am hoping it is not rotator cuff related as that will mean I will not have a triathlon season, and perhaps even a duathlon season, next year. I hear that repair and recovery from rotator surgery is a long process.

The shoulder has been bothering me since late June. I simply cut back my swimming, doing only enough to sustain through the tri-season. I've now completely rested it for 45-days and it doesn't feel much better.

Even outside of that, I have been toying with taking a year off from multi-sport and concentrating solely on my first love: running. Since my multi-sport season ended early this month, I have really ramped up the run mileage and been doing quite a few two-a-days. And in my first race doing so, I take home the overall title. So you can kind of guess what I'm thinking right now. 2012 will be run only. But, the winters are long and dark and I'll have a lot of time to reflect and think it through. But after twenty races in 2010 and twenty-one in 2011 I'm a little burned out on the amount of time it takes to be successful in all three elements of triathlon.

So, we'll see. I'm not sure how much I will post on the blog between now and next season, but it probably won't be much. Those who want to find me, know how. Otherwise, I'll see you all sometime in 2012. Have a safe offseason!

Race Result: 2011 Lincoln Family Downtown Y 1/2 Marathon and 5K

2011-10-25T08:32:00.000-05:00

Event: 2011 Lincoln Family Downtown Y 1/2 Marathon and 5K
Date: Saturday October 22, 2011
Location: Phoenix, Arizona
Hotel: Sanctuary on Camelback
Weather: 70F, sunny, light winds
Official Results: 2011 Overall 5K results; Half-Marathon results

Personal Results

Goal: 19:59 (6:25 per mile pace)
Actual: 20:04 (6:27per mile pace)
Overall: 11th overall (293 total); 1st in 50-59 Age Group (16 total)

Garmin - Before you ask how I could run a 18:03 5K two weeks prior and only have a 19:59 goal for this 5K, take a look at the Garmin results. I ran this event last year. I ran 20:09. So I took five seconds off, so I did PR. But the course is long (3.28 miles) and has a hell of an elevation.

233 feet of elevation GAIN in the front half

So, taking in the long course and the brutal climb all of a sudden my numbers (6:08 per mile average per Garmin) brings in a whole other perspective. Using a race pace calculator and 3.28 miles as the distance would have equated to a 19:00 5K. Not my best effort, but being on vacation I didn't really care either!

But I never felt comfy and my legs were dead going into the race. Couple of reasons for this. One, Arizona was experiencing a unseasonal heat wave. The temps while we were there (5 days) were upper 90's. During my training runs leading to the event my throat was really dry just moments into each workout. Dry as a bone Arizona air. It was no different on race day. I found myself drinking water right up to the gun.

Two days before, we tackled a five mile hike to climb Shaw Butte. This was a climb that is moderate in nature but still pretty steep. My butt was sore for days. I had not used those glutes this much all year. Here is that nasty elevation snapshot.

960 feet of elevation gain for Shaw Butte climb

Family Results & Awards:

The Boy® had a terrific race. I made sure he had a proper warm-up, including a series of quick sprints, along with stretching. He had zero issues with the side ache that has been problematic. When I met him as I was coming back from the turn-around he was looking very good and hammering. He crushed his PR on this course from 2010 (28:56). He ran a 26:29 and I'm sure he would have gone under 24 minutes on any other course. He won the Male 12 and Under AG. His time would have equated to a 25:05 5K, just off his PR of 24:34. That's a great time for this hilly course. Like I said, he looked realy good.

The Well Kept Wife© also set a PR over 2010 (30:07) running a 29-flat. No middle finger this time, instead I was invited to run in with her as I had again gone out on the course to see each of the family in. She ran very well in the dry, desert air despite her asthma symptoms to take 2nd in the Female 40-49 AG. Her time would have equated to a 27:28, just off her PR of 25:58.

Boy and Well Kept Wife can be seen here

It was great to once again receive our awards from Wyatt Earp. He is the great-nephew of the famous lawman of the same name. His athletic endeavors include the competition in two Hawaiian Iron man Triathlons, numerous marathons, 10k's and long distance swimming events including the "Escape From Alcatraz". Wyatt also serves on the Phoenix Downtown YMCA board of directors as well as coaches the Y's Master's swim program. In addition he is the race director for the YMCA Half-Marathon, which is the oldest foot race in Arizona. Wyatt also actively volunteers at the Arizona Spinal Injury Association. His wife, Terry, experienced a devastating spinal injury as result of being hit by a vehicle when cycling.

The Boy® receives his first place (12 & Under) medal from Wyatt Earp

The Well Kept Wife© receives her 2nd place (40-49) AG award

1st place in the men's 50-59 AG

Is the shotgun aimed at the Boy or the WKW? We'll never know....

Next event: Oct 29 (signed up) - 37th Annual Red River Run; Fargo, ND - 15K. Should be interesting. This will be my first crack at the 15K distance. Factoring in will be the temperature. Will it be above freezing??!!??

Race Result: 2011 Fargo Mini Marathon 5K

2011-10-11T06:43:00.001-05:00

Event: 2011 Fargo Mini Marathon 5K
Date: Saturday October 8, 2011
Location: Fargo, North Dakota
Hotel: Best Western Kelly Inn & Suites
Weather: 59F, overcast, light winds
Official Results: 2011 Overall 5K results; 10K results; Half-Marathon results

Personal Results

Goal: 18:30 (5:57 per mile pace)
Actual: 18:03 (5:49 per mile pace)
Overall: 4th overall (695 total); 1st in 50-54 Age Group (16 total)

Garmin

Just 20 feet of elevation gain!

Course was a tad short, but time looks great nonetheless

Last year I ran the 10K at this event. This year I opted for the 5K since there would be four Maas' running. Myself, the Boy®, the Well Kept Wife©, and for the first time ever......my Dad, age 70. With a race start of 8 AM, the four of us found ourselves warming up near the starting line. My Dad would be doing a power walk, as he has been walking up to 10-miles a day since retiring and moving from my boyhood home to West Fargo a few years ago. At least, he said he's been walking that much. It's all I've been hearing. So it was put up or shut up time.

With nearly 700 on the starting line, I told the Boy® to line up right behind me and take it out a bit faster this time. I asked the same of the Well Kept Wife©, but she started a bt farther behind us. I could see her. I could not see my Dad so he must have found a comfortable position near the back.

I eyed about six to seven potential competitors for the top positions. I was asked by one person what I wanted for a time and I told him, mid-18's and got a nod of approval. The race started and two young bucks took off like bats out of hell and there went the first two spots. I was hanging in a group of four people which splintered into two. I was left in the rear of that.

The day was overcast so it seemed chillier than it was. My legs were a bit stiff to begin with but we cruised through the first mile easily enough. I found myself in 6th place a bit after the first mile. I could see two people were slowing and I caught them a bit before mile two. I was also gaining on third place but then he (fellow Fargo Running Company race team member Chris Johnson) found his second wind and was able to maintain his lead over me.

There were a couple of opportunities to see the family as we doubled back on each other. The Boy® was laboring with his mother just a few steps behind. I think after he saw me he picked it up. I learned afterwards that he once again was suffering from a side ache. This is something we will have to work through.

As I approached the finish, I was surprised to see 17:55-56-57 showing on the clock. I kicked as best I could to try and muster a sub-18 5K but to no avail. As you can see per my Garmin result, I estimate the course to be about 0.04 to 0.06 miles short. Or about 14 - 16 seconds to my advantage. So, I still had a very good race and would have gone under my 18:30 goal easily. If you take the Garmin's 5:54 mile average and run against a 5K length, my time would have been 18:19. So, my best effort in years and years.

After finishing, I went back to the course to encourage the rest if the Maas gang of Four. First up was the Boy® who was looking better. There was a small incline before the finish as we went under a underpass and up again. Here I told him to shorten his stride, pump his arms, and to catch two boys ahead of him. This he did. I learned afterwards that he puked (so he said) after finishing so I know he gave it all. He was cooking pretty good. He was only a few seconds off his PR so after such a bad first half to the race, he really lit it up.

Next up was the Well Kept Wife©. The first words out of her mouth, before I could utter any encouragement at all, was "I hate you." Now, she really didn't mean this. She had read a Runners World article about Grete Waitz who told her husband she hated him and actually beat on him after running and winning the womens New York Marathon...her first....in world record fashion. Despite the verbal beat down, I still encouraged my bride to catch a few women ahead of her to which she flipped me the bird. Funny, though. She ends up running a PR and making podium in her age group!

I then ran back to meet my Dad. After what seemed forever, I saw him coming. His jacket was off and he was doing this half-walk half-run shuffle. He was looking pretty winded. He came up to me and told me there was a guy in his age group a few steps ahead and he couldn't keep up with him. Sure enough, there was a silver haired gentleman a few steps ahead. Apparently, these two were going toe-to-toe. My Dad would pass and the other person would jog a bit to pass right back. I told my Dad to let it go. This was his first race and he was just to W-A-L-K it. Not get into a Geezer Olympics. My Dad did listen and backed off and finished the race with a little trot. I'm not actually sure the finishers medal has been removed from his person since. And he made the podium in his first effort. OK, there were only three people in the male 70-74 age group but who is counting!

The youngest Maas and the oldest

The Three Maas Men

After the race, we had some prize money to burn. For us that made podium in our age group, we received a $10 gift certificate to the Fargo Running Company, which sponsors the race team that I now wear the colors for. I really enjoy this store. They have a great selection of racing shoes and spikes....the stuff that would make my mouth water when running in high school. They also have a great selection of cold weather running gear as I had stocked up on some things like year, like these Saucony sonicLite HD Wind Shield Gloves.

On this visit, I was able to meet Cley Twigg and thank him for the great race team gear. I even scored a new quarter-zip FRC top in my favorite neon green.....for free. Wow! Thanks again Cley! Going back to the incredible selection of shoes, I asked Cley if he might have a run flat in a size to fit my son. Sure enough, he came out with a couple of possibilities and we opted for the Brooks T7. This super flexible, lightweight racing shoe forms to the runner's foot for a great fit and feel, thanks to a lacing system that flows with foot. Built for the serious and efficient neutral runner, the T7 Racer provides just enough cushioning from 5k to half marathon and the silky smooth ride is exceptional for midfoot and forefoot striking. And if you are a sub 2:30 marathoner, this shoe should be on your try-on list. OK, the Boy® isn't going to run a 2:30 any time soon but he was thrilled to get these in time for his next race in a couple of weeks.

Next event: Oct 22 (signed up) - Lincoln Family Downtown 5K; Phoenix, AZ

Race Result: 2011 Du the Bear Duathlon

2011-10-05T08:25:00.000-05:00

Event: 2011 Du the Bear Duathlon (USAT)
Date: Sunday October 2, 2011
Location: Houston, TX (Bear Creek Park)
Hotel: Omni Westside Hotel
Weather: 60F, sunny, light winds from NE at 1-3 MPH
Official Results: Overall Results

Personal Results

Goal: 52:30
Actual: 51:22
Overall: 9th overall (259 total); 1st in 50-54 AG (13 total)

This is definitely the last multi-sport report for 2011. I had been thinking about a possible November du down in Fort Worth, like I did last November, but airfare has just gone up tooooo much.

My special thanks to Tim "Buckwheat" Carroll for once again being such a great host during this visit. It was another great trip, Tim!

This was the same course as the Frost 'Yer Fanny from January, only the distances changed a bit. My goal was to hit this one hard in order to better my current USAT duathlon ranking and try to move up into the honorable mention range (top 6-10% nationally) at the end of the year. Here is how I'm sitting right now for du's and tri's:

What I really required was to pop another 90. Pretty sure I will fall short of that, but I left Texas knowing I gave it my best shot. We'll see what the score comes in at.

I think one of the reasons for my success as of late has been to picture myself in the upcoming event. I play it all through in my mind as I'm working out and visualize a great finish. Over time, your thoughts become beliefs, and your beliefs become actions.

To the personal report! Note that I will list my Garmin times along with the official race times in order to give a truer representation of the course distances. But they were pretty much spot on.

Garmin Information

Way too hilly for me!! ;)

Run 1 - 2.0 miles

Goal - 11:40 (5:50 per mile pace)
Garmin Time - 11:25 (5:46 per mile pace) for 1.98 miles
Official Time - 11:24 (5:42 per mile pace); 1st in AG (13 total)

We lined up shortly before 7AM while the sun was still coming up. Sun rise was not slated until 7:15AM, so we began in the predawn, but the light was pretty good.

Wearing the red Gear West colors

I was really surprised how well I ran in the opening in terms of comfort. I was just sort of breezing along and feeling fine. What had worried me was that I had been fighting a right-side stitch on and off all week. So I worked on stretching out the right side pre-race. I had no issues with it during the first run.

This was a straight out-and-back run so I could count that I was in the top 10 during the run. The Garmin was saying 5:20's initially and then eased into the 5:40 range. What I really like was that the legs got stronger as I approached T1.

T1

Goal - 1:00
Official Time - 46.7

I was the first guy to my rack. Each rack had been setup and assigned by age group so this gave me an extra boost of confidence. I didn't have my Old Man stool with me as that would not fit in the carry-on, but I didn't have any issue with the shoes.

Bike - 10 miles

Goal - 26:47 (22.4 MPH)
Garmin Time - 25:57 (22.98 MPH) for 9.94 miles
Official Time- 26:25 (22.7 MPH); 1st in AG (13 total)

Per my Garmin, I essentially hit a 23MPH average for the two five mile loop course. I'm sure I would have easily been over had it not been for the multiple tight 90-degree turns located throughout.

In the background, on start of ride

I was able to keep up a good pace. Had no issues with cramping in the calf area, and really loved that the bike was only 10-miles!

T2

Goal - 1:00
Official Time - 0:57

I came in and again was the first to the rack. It's a great feeling to come back and see no other bikes in your rack knowing you have the lead. What was even better, there was no drunken sailor start to the run. My legs were fresh and hit the road without any bike leg syndrome.

2nd Run - 2.0 miles

Goal- 12:00 (6:00 per mile pace)
Garmin Time - 11:46 (5:58 per mile pace) for 1.97 miles
Official Time - 11:47 (5:54 per mile pace); 1st in AG (13 total)

I didn't think I'd have a shot at going sub-6 minutes for the second run. But again, the run legs were there right from the start. I was starting to suffer a bit from the beginnings of a ride side stitch, but I was able to keep it at bay. I actually think I overstretched it in warmups and have a mild muscle pull there now.

Awards

I received a huge plaque for my effort and as an additional prize, a Giant bike floor pump which I actually needed!

And Tim placed 3rd in the Male 55-59 AG, and scored a plaque and a bike seat bag. Very nice!

Next Event:

Oct 8 (signed up) - Fargo Mini Marathon 5K. Not only is the Boy® and Well Kept Wife© running the same event, but we will have a fourth Maas entered. My 70-year old Dad. This oughta be fun.

Totals: Month Ending September 2011

2011-10-04T06:18:00.001-05:00

As September hit my focus turned away from triathlons as I completed my last one for 2011 on September 11. And this is reflected in my swim numbers. And I also did my last duathlon for the year, with a nice result in Houston, TX (race recap to come later this week). So my swim training will be non-existent for a bit while I maintain some bike fitness with some nice outdoor rides before the snow flies. With at least three running events in October, it's all about pounding the pavement at the moment. To the tape:

September 2011 Total Numbers

Total Workout Hours: 36:36:25
Swim Yards - 3500
Bike Miles - 360.63
Run Miles - 130.44 (7:32 per mile avg)
Days Missed to Weather, Injury, Travel or Planned Rest - 4

Compare to last year -
September 2010 Total Numbers

Total Workout Hours: 37:07:57
Swim Yards - 13400
Bike Miles - 321.36
Run Miles - 124.17 (7:39 per mile pace)
Days Missed to Weather, Injury or Planned Rest - 4

Compare to last month -

August 2011 Total Numbers

Total Workout Hours: 38:22:39
Swim Yards - 12650
Bike Miles - 241.68
Run Miles - 170.14 (7:36 per mile avg)

October Events

Oct 8 (signed up) - Fargo Mini Marathon 5K
Oct 22 (signed up) - Lincoln Family Downtown 5K; Phoenix, AZ
Oct 29 (tentative) - 37th Annual Red River Run; Fargo, ND - 15K

Race Result: 2011 Plymouth Firefighters 5K

2011-09-25T13:39:00.000-05:00

Event: 2011 Plymouth Firefighters5K
Date: Saturday September 24, 2011
Location: Plymouth, MN
Hotel: Home, sweet home
Weather: 49F, sunny, light winds
Previous Results: 2008 - 19:36 - 5th overall; 2009 - 19:31 - 3rd overall; 2010 - 18:48 - 3rd overall
Official Results: 2011 Overall results

Personal Results

Goal: 18:30 (5:57 per mile pace)
Actual: 18:41 (6:00 per mile pace)
Overall: 3rd overall (359 total)

It was once again back to Plymouth Fire Station II in our hometown. The 3.1 mile course is laid out south of the fire station on neighborhood streets with gently rolling hills. Only one week removed from my overall Masters win in the Bismarck half-marathon, those hills felt like trekking the Rockies at altitude. But I really enjoy this course....and very short 5-minute drive!

Eleven city firefighter departments were represented. A moment of silence was asked for right before the start to honor all those firefighters who had lost their lives this year. Too many. Proceeds benefit the Plymouth Firefighters Relief Association. The run is sponsored by the City of Plymouth, Plymouth Fire Department and the Medicine Lake Run Group.

This event has perhaps the best starting line in the business. How can you argue with this?

Once underway, the runners are led by a firetruck with the occassional siren blaring. Very cool. And for race day the sun was sunny, albiet a very crisp morning. It was only 39F when I awoke but was 49F by gun time.

Lets get into the race recap. First up, the Garmin stuff

Plymouth 5K Elevation map

My splits for the race

I had used this nifty calculator to figure out what I should be running right now for a 5K based off my 1:25 showing at the Bismarck half. It calculated a 18:30 for the 5K. So, I went for it. What I didn't factor in were the legs still being dead tired just one week removed from the half. I never got into a comfy pace.

Mile One - 5:51

At the start line, I sized up 7 potential competitors. The air-horn cut through the morning air and I was immediately trailing some young buck that I had not counted among those seven. Didn't look at all like a runner....and sure enough, he faded quickly right before I attacked the first climb.

I held the lead for the first 3/4's of a mile and then was passed by eventual race winner, Peter Kessler. Shortly after I was passed by eventual runner-up, Scott Davis. And that's how the top three would remain. We went thru the one mile mark just separated by mere seconds from each other. And note those ages for the top three males overall: 50, 41, and 50! Take that and stuff it youngin's!

Mile Two - 5:59

I really wanted to get thru mile two under 12 minutes. I was very certain I could hold sub-6 minute pace thru two. Again, the legs were still drained by Bismarck. I've read that it takes 1 day per mile to properly recover from a race. So, I was in day 7 of a 13 day recovery. Not making excuses....just explaining that I was very uncomfortable during this event. I was laboring way too much.

But labor I did because I had another mission. The previous two years I had finished 3rd overall at this event. I had joked for weeks leading up to this event about the possibility of a Three Threepeat. I told the Boy® that if I found myself in 1st or 2nd that I would stop just short of the finish line to allow people to pass so that I could finish 3rd!

So, as I approached the 2-mile mark I was listening for footsteps. There is a sharp left hand turn right after the mark so I took a quick look. I could see a person about 70-80 yards back. Pretty comfortable margin, but I was not fairing well. Arms out of control. Breathing much too heavy for me. So, I attacked the next slight hill as best I could.

Mile 3 - 6:05

During this mile there are lots of twisty turns and such. As a seasoned runner, I know that one should try and open up a bigger margin right before and thru a turn so that when a person behind you next catches sight, they see you have gotten further ahead. Demoralizing. Take the wind out of their sails.

I simply retained a pace that was fluid and as relaxed as possible. I hit the last left turn before the homestretch and took one last look. Nobody. I had third in the bag. I actually started to chuckle. What are the odds of finishing 3rd overall three years running!?!?

Finish - 0:46

The Garmin ended up saying the course was 3.13 miles which equates to a 5:58.7 pace. I had wanted 5:57 so I'll take it. I wonder what I would have run with fresh legs. We'll find out on October 8th in Fargo when I run another 5K on a relatively flat and fast course.

Awards

This event gives out nice plaques for the top 3 male and female runners. I've got a nice collection going!

Next Events

Oct 2 (signed up) - Du the Bear Duathlon, Houston, TX 2mi run, 10mi bike, 2mi run

Race bike is already down in Texas with Texas training partner, Tim "Buckwheat" Carroll. I'm heading down to take on national caliber age groupers once again like I did back in January. More importantly, I'll be looking for a very high USAT Par Score to try and increase the slim chance I have of finishing in honorable mention range for duathlons nationally.

Oct 8 (signed up) - Fargo Mini Marathon 5K

The trio of age-group winning Maas' will be joined by the patriach. My 70-yo father will be 'racing' for the first time in a running event.

Oct 22 (signed up) - Lincoln Family Downtown 5K; Phoenix, AZ

We return to the Wyatt Earp shot gun starting race in our favorite place on Earth (well, the Well Kept Wife© would argue that is Great Britain but then this is my blog).

Race Result: 2011 Bismarck Half-Marathon & 5K (aka the Maas Family Sweep)

2011-09-18T21:04:00.000-05:00

Event: 2011 Bismarck Marathon, Half-Marathon, and 5K (USATF)
Date: Saturday September 17, 2011
Location: Bismarck, ND
Hotel: Kim and Juanita Hocking (in-laws)
Weather: 49F, cloudy with drizzle, winds from SSE at 9-12 MPH
Official Results: 2011 Marathon overall results; 2011 Half-Marathon Overall Results; 2011 5K Overall Results

Personal Results
Goal: 01:27:59 (6:42 per mile pace)
Actual: 01:25:04 (6:30 per mile pace)
Overall: 4th overall (419 total); 1st overall in Male Masters (40 & over); 1st in 50-54 AG (17 total)

2011 Bismarck Half-Marathon Male Masters Champ!

I was just starting my warm-up around the start/finish line of the Bismarck Marathon extravaganza when I heard, "Brian?" The query did not register with me until it was repeated, "Brian?" I turn to see none other than the venerable Jerry MacNeil. Jerry is Minnesota's most recognizable triathlon announcer. Jerry had been invited to announce this event by the Bismarck triathlete group. So, I knew I was at a big time event.

Jerry at the mic

The Bismarck event had been moved this year due to the severe flooding along the Missouri river. Usually a flat course along the river, it had to find higher ground so moved further into the city. Find high ground they did as you will see by the elevation map.

It was a wonderful event. The race organizers and volunteers really hit it on the head with this one. Best biffy's ever....and so many of them! Massage tent. Food. Fast results. They didn't miss a beat. Even when they had to pump water off one of the trails. I told you the flooding has been bad this year.

We (myself, the Boy® and the Well Kept Wife©) felt it necessary to head over to Bismarck to compete in the event and lay down some cash in a town that has had a rough year. So, of course, we made sure to hit Scheels where the Boy® and I purchased a 357 pistol. OK, so it is a pellet gun, but we were pretty thrilled. Scheels once again showed its true class by helping us with the purchase and continues to put to shame the big box sports stores in the Twin Cities with its superior customer service.

Race day arrived and it was dark when we got to the race site at 6:20 AM. It was 49F, but it didn't feel too bad. We looked around to get the lay of the land and then I lined up at 7:10 AM.

The Boy and Well Kept Wife stand tall for the National Anthem

How it looked at the start

My goal was to really bust one. I was going to go out fast, hit the Big Hill at mile 5 and attack it, continue to run hard and then try and hold on. And it pretty much went as planned. Let's break the race down into five segments.

Miles 1-3

Splits
Mile 1 - 6:15
Mile 2 - 6:24
Mile 3 - 6:31

The Marathoner's, Half-Marathoner's, and Marathon relay participants all started together. Bib color's differentiated us. I lined up right on the start line. The smell of a nearby cow farm and freshly mowed hay was wafting in from the south. It was pretty chilly and I went with a black, long-sleeved Under Armour underneath the race singlet. No gloves, though. I was going back and forth about the Under Armor right up to 5-mins before the start. I'm glad I stuck with it, though, as the wind was a factor and later in the race I found myself getting chilled when facing it.

As I said, my goal was to go out faster than the 6:42 pace which was my goal. Early on I was running around 6:00 flat and then 6:10 and instead of panicking, I simply slowed to what I thought was a comfortable pace and one I could feasibly hold for at least ten miles. So I started to hover in the 6:20s. There was a broken group of about eight of us. I was looking around for anyone that might be over 40 as I had three goals:

Finish and collect a finishers medal
Win the male 50-54 age group (good for a marathon winners jacket)
Win the Male Master (40 & over division) which would net a trophy and $100 check

Through mile one there was no one who could be mistaken for an old fart. Then, a guy passed me. Slight bald spot. Could be in his 40's, maybe not. Hard to tell. Shoot. What to do? Again, no panic. It would be a long race and there was a mile long hill ahead. I simply kept him in my sights.

Note - I was later to find out after the race was over that the person was Bismarck's own Tom Van De Meutter, age 43. Masters categorization was 40 and over. And he is a great runner.

After mile two there was a sharp left turn on the bike trail. I somehow stepped on the portion that was the slight side of the asphalt where it hits the grass. I felt my right Achilles stretch and it was starting to hurt and I was wondering if my day was over. I ran flat-footed for a bit and the pain wore off.

As we breezed past mile three I was starting to feel pretty good.

Miles 4-6

Splits

Mile 4 - 6:34
Mile 5 - 6:28
Mile 6 - 7:16

The Big Hill loomed. I had made sure to incorporate hill repeats into my workouts for the last four weeks. So, I wasn't in any way fearing this hill. But there it was, you could see it a good mile away and it started to look daunting. I was hoping to maybe drop no more than 10-15 seconds off my goal pace of 6:42 which should have put me at about 6:52-55 range. I ended up going 7:16 and I was rather proud of that!

The half-marathon elevation map

At this point, Van De Meutter was maintaining about 50-yards on me. However, I was noticing I was slowly starting to reel him in. About half-way up the climb, I was really starting to close. Now I'm thinking, "Is he 40+ or isn't he?"

I couldn't take the chance. I recalled a conversation with my brother-in-law, Kim Hocking, who had told me the night before that there were additional little hills on the campus of St. Mary's which sat at the top of the hill. And we would be running on the campus for a good mile plus. After having noticed that Van De Meutter was slowing on the hills I decided to make a tactical last gasp move to close and over take him in this area.

Miles 7-9

Splits
Mile 7 - 6:12
Mile 8 - 5:59
Mile 9 - 6:19

I carry my high school cross country training with me. You could say those days and what I learned are burned into my brain. I shortened my stride going up the hill and then kept that effort after cresting and began to increase my stride. I was not surprised to see my pace go from a little over 7 minutes a mile to a minute per mile faster. On the back side of the campus we were suddenly greeted with a throng of students to our left and the wide open prairie of North Dakota on our right. You could see for miles. I only wish I had time to enjoy that view, that vista. It was stunning.

By the time we had weaved through the campus and head back to descend the Big Hill I was really starting to hit my rhythm. I had passed Van De Meutter and he was holding on. The race was not yet won.

I let fly on the descent. When I hit the bottom the watched beeped a mile split of 5:59. I could still hear footsteps behind me. Knowing the cardinal rule is to never look back, I instead used the crowd to tell me if I was widening the advantage I had built up.

I would pass a crowd and there would be clapping and cow bells and other noisemakers. Then silence until the next runner came along. I started to count the seconds in that gap. First it was 5 seconds. Then 8 seconds. Then 14 seconds. So I was lengthening my advantage, but there was a lot of race left.

At mile 8, I guess you could say my secret weapon was waiting. The night before, Kim and I had discussed the perfect spot where he could be to pass me a water bottle. It contained INTERPHASE Recovery Matrix which is made by the same makers of Carbo-Pro. I would usually use Carbo-Pro during a race, like I do for all my multi-sport races, but I wanted some extra kick today.

So shortly after Mile 8, there stood Kim. I grabbed the bottle and ran with it for the next 3/4's of a mile taking swigs as I ran. I only consumed about 1/2 the bottle and then tossed it at the next aid station. I was now fueled for what remained.

Miles 10-12

Splits
Mile 10 - 6:18
Mile 11 - 6:22
Mile 12 - 6:24

This stretch wasn't too bad. I just kept trying to maintain a 6:20ish pace. I took assessment of myself as I ran along and nothing seemed too bad other than some twinges from the right hamstring. The quads had survived the downhill very well. The Achilles seemed fine. I wasn't laboring too bad. On my 12 mile training runs leading to the event I had found that I could put in some very strong miles between 9-10 and I applied that knowledge here.

By the time I hit 11.5 miles a misty drizzle had started to fall. And I was reaching the part of the course where the tailwind was now a crosswind. And I was starting to stiffen. I still refused to look over my shoulder.

Mile 12 came and the crowds were getting a bit thicker. A race official yelled, "You are way up amongst the leaders."

And then it became very painful.

The Finish

Splits
Mile 13 - 6:34
Finish (0.2) - 1:22

The crosswind now became a very cold headwind. My legs immediately went stiff. I was hurting now. I kept telling myself to just stay loose. Only one mile to go. And I was now peeking over the shoulder whenever a turn was made. I could see people about 150 yards back. "Could they catch me if I imploded", I asked myself?

The final turn and the long-long-long home stretch. I could see the chute but it was not getting ANY closer. Another furtive look over the shoulder. Finally I could make out Jerry's voice at the line. I heard a, "Brian, is that you?", from him and I waved in acknowledgment. Jerry tore into a diatribe about having one of my best ever triathlon seasons. Coming back from a pelvic stress fracture early in the year. That I was 50 and running a "gosh darn" good time.

And it was over.

Approaching the finish

1:25.04

The Boy® was the first to reach me followed by the Well Kept Wife©. I remember asking for some warm clothes. I was chilled. I think we all hugged and then Kim, who had come back from Mile 8, snapped a photo of us.

The Clan post race

Awards

For winning my age group, I received a very nice winners jacket. For winning the Male Masters overall title, I received my biggest piece of hardware and a check for $100. I was just floored.

But, it got even better. For Boy® and the Well Kept Wife© also each won their age group in the 5K event. A first place sweep for the Maas family, which is a first. We were so thrilled when we saw the posted results. Something like that does not happen every day.

Each also set personal records. The Boy® dropped from 27:48 to 24:34 which placed him 30th overall and 1st in the 11-14 age group (10 total). The Well Kept Wife© dropped from 28:11 to 26:42 and 1st in the female 45-49 age group (15 total). 324 runners ran the 5K.

You can't script a movie like the way this race went for us.

On the podium together for their 5K AG victories

This is something we'll be able to talk about for some time to come. The day we all won our age groups and got some awesome awards. Family is bonding. And this just knit us another strand closer together.

Thanks Bismarck!
Next Event

Sep 24 (signed up) - Plymouth Fire Fighters 5K

I Knew That Lake Was Disgusting!

2011-09-15T21:03:00.000-05:00

Just dandy. Now being told that water samples from Big Creek (site of CyMan tri) were collected and analyzed by the Iowa Department of Natural Resources on the day of the triathlon. The samples showed the presence of elevated levels of microcystin (a toxin associated with blue-green algae). These test results were not available until after the race was completed. There is a potential that some of the participants may experience some health impacts as a result of exposure to elevated microcystin levels in the water during the triathlon. Apparently, I'm not to worry.

I have had no symptoms other than one small rash on upper thigh. I'll wait a few more days and then declare myself out of the woods. But next year...they better find a new locale as I'm not going back to swim in that lake.

The potential health impacts are generally not considered serious, and may include rash, hives, or blisters; or stomach pain, nausea, vomiting, diarrhea, headaches, and fever. If any of you have any of these symptoms, the Iowa Department of Public Health recommends you see your doctor or health care provider. You can also contact the Iowa Department of Public Health directly at (515) 281-8707.

FREQUENTLY ASKED QUESTIONS

BLUE GREEN ALAGAE (CYANOBACTERIA)

AND MICROCYSTIN TOXIN

Q: What are blue green algae (cyanobacteria)?

A: Blue green algae are a group of organisms that are among the oldest on the planet. They can live in freshwater, salt water, or in mixed “brackish” water. Most people know them as “pond scum.” These blue green algae can actually be many colors including green, red, orange, or brown. The appearance of blooms may also be described as fine grass clippings or small clumps. Blue green algae also have been found to share many characteristics of bacteria, which has led to them being known as “cyanobacteria.”

Q: What causes these organisms to form “blooms”?

A: Blue green algae, or cyanobacteria, can multiply quickly in lakes with high nutrient levels, particularly when the water is warm and the weather is calm. This population explosion causes “blooms” of blue-green algae that turn the water green, often with floating layers of scum. A blue green algae bloom can also lie below the surface of the water. Blooms can spontaneously disappear or move to different parts of a pond or lake.

Q: What causes some blooms to be toxic?

A: There are thousands of blue green algae species and many more are still being discovered. Most do not produce toxins that are harmful to people or animals. However, some types of blue green algae produce toxins within their cells which are released when the cells die off or are ruptured. It is not clear why blue green algae make these toxins.

Q: Does all blue green algae release microcystin toxin?

A: Blue-green algae do not always produce toxins. You cannot look at a bloom and tell if it is toxic.

Q: How long can microcystin be present in the water?

A: Microcystins may persist even after the collapse of algal blooms in the late summer and early fall. Colder temperatures and decreased light intensity results in decreased rates of microcystin breakdown.

Q: Are there harmful algal blooms in Iowa?

A: Yes. The Iowa Department of Natural Resources (DNR) has identified a type of cyanobacteria, called microcystin, in some fresh water lakes in Iowa. The Iowa DNR conducts beach water sampling during the summer months to identify microcystin toxin. They have a listing of swimming advisories on their Beach Monitoring website: http://wqm.igsb.uiowa.edu/activities/beach/beach.htm

Q: Are there other types of toxins from harmful algal blooms?

A: Yes, there are many other types of blue green algae toxins, including toxins that can affect the nervous system and the skin. However at this time, Iowa only tests for microcystin toxins.

Q: What is Microcystin toxin?

A: Microcystin is a toxin that is released by some species of blue-green algae, or cyanobacteria. Microcystin, a hepatotoxin, can affect the liver.

Q: Can you get sick from microcystin toxin?

A: People can get sick from microcystin toxin if they have direct contact with a blue green algae bloom, by either intentionally or accidentally swallowing water, by having direct skin contact (as when swimming, wading, or showering), or by breathing airborne droplets containing the toxins, such as during boating or waterskiing.

Pets and other animals that drink from the water’s edge, where scum layers accumulate, can be exposed to deadly levels of microcystins. Pets can get sick if they have been swimming in water where algal blooms have been and ingest significant amounts of microcystins by licking themselves after leaving the water.

Q: How is microcystin poisoning spread?

A: Microcystin poisoning cannot be spread from one person to another, nor from an animal to a person.

Q: What are the symptoms of microcystin poisoning?

A: Microcystin poisoning can cause breathing problems, stomach upset, skin reactions, and even liver damage. Getting blue-green algae/microcystin on the skin may produce a rash, hives, or skin blisters (especially on the lips and under swimsuits). Swallowing water containing blue-green algae/microcystin may cause gastrointestinal symptoms such as stomach pain, nausea, vomiting, diarrhea, severe headaches, and fever. Inhaling water droplets containing blue-green algae/microcystin can cause runny eyes and nose, cough, and sore throat, chest pain, asthma-like symptoms, or allergic reactions. Exposure to large amount of microcystin can cause liver damage.

Q: How soon do symptoms appear?

A: Symptoms may take hours or days to show up in people or animals, but normally show up within one week after exposure.

Q: What is the treatment for microcystin poisoning?

A: There is no specific treatment, but supportive care can be given.

Q: What can be done to prevent microcystin poisoning?

A: Pregnant women and children should be especially careful not to get into water that has blue green algae blooms. In general, people should: Avoid swimming, wading, or playing in lake water that appears covered with scum or blue-green algae or recently had blue-green algae. Avoid drinking or swallowing recreational water from lakes, streams, and other surface waters. Do not play in, or use, areas that have warning signs or have otherwise been designated by the Iowa DNR to be at risk for blue-green algae/microcystin.

Q: What precautions should people take if they are exposed to blue green algae?

A: If you have gotten into, swallowed, or breathed in water where a blue green algae bloom has formed: Wash off with fresh water and soap after skin contact with algae Check with your doctor if you experience symptoms, and mention your exposure to possibly toxic blue green algae. Avoid drinking alcohol Do not use acetaminophen

Race Result: 2011 Cy-Man Sprint Triathlon

2011-09-12T08:30:00.000-05:00

Event: 2011 Cy-Man Sprint Triathlon (USAT)
Date: Sunday September 11, 2011
Location: Polk City, IA (Big Creek State Park)
Hotel: Hampton Inn in Ankeny
Weather: 67F, sunny, light winds from SSW at 4-6 MPH
Official Results: 2011 Sprint Overall results; 2010 Sprint Overall Results

Personal Results

Goal: 01:08:00
2010: 1:09.05
Actual: 01:07:26
Overall: 12th overall (224 total); 12th overall in AG Males (149 total); 1st in 50-54 AG (6 total)

The last time I had been in Iowa in 2011 was for the Pigman Sprint triathlon the first weekend of June. I had about three weeks of actual training post the pelvic stress fracture prior to the event and it showed in the results. I ended up 7th in the 50-54 AG.

This time I came in very confident and the results showed. Only one of the six people that had beaten me at Pigman (Guy Olson) entered the Cy-Man event, and I was able to finish ahead of him after he had beaten me by a little over three minutes in June. That shows the progress I have made.

To the personal report!

Swim - 500 yards

Goal - 08:19
2010 - 7:09
Official Time - 8:08; 2nd in AG (6 total); 30th overall fastest

The announced water temp was 71 F. Someone said there were like 240 people which made me wonder why they only went with three swim waves. It would be crowded. And the course was completely different from 2010. But worst of all was the water condition. Oh man, it was like swimming in pea soup and someone had also dumped a few barrels of green dye.

I guess there was a severe algae bloom earlier in the week. The DNR water tested and said it was safe to swim in. But it was not pretty. I made sure I didn't swallow any of the green putrid water...that's for sure.

One could actually walk to the first buoy on the triangle shaped course. During warmups I swam until I could not touch and I estimate that at 120-yards. Standing there, I was watching other swimmers practice and it was disgusting to watch their arms leave the water as all you could see was a green splash.

I was in wave 2 and the swim was fine.....technically speaking. I knew I would be laboring as I have only swam one time during all of September to-date. My focus is on running so swimming has taken a back seat! I stayed wide as always and had a fairly smooth swim. With about 200-yards to go I encountered slow swimmers from Wave One but other than a few directional changes, nothing serious to contend with.

I was SO happy to leave the water behind. Twenty-four hours removed I am only experiencing a few very minor swimmers itch symptoms but nothing else so far...knock on wood!

T1

Goal - 1:30
2010 - 1:19
Official Time - 1:34

My wetsuit top came off much easier this time. There was no blind run into a barrier like Maple Grove. I decided to put on my socks in T1 rather than T2 which cost a few seconds. Smooth otherwise.

Bike - 14.3 miles

Goal - 37:57 (22.6 MPH)
2010 - 39:48 (21.6 MPH)
Official Time- 38:14 (22.5 MPH); 2nd in AG (6 total); 19th fastest overall

Like last year, I really liked the out-and-back course. Unlike last year, the winds were much better. The wind (4-6 MPH) was at our backs going out. The out course is more declining than the return so by the time I hit the turn-around I was averaging a little over 24 MPH. I was thinking I could finally muster an official race 23 MPH bike average but it was not to be. Facing hills and a headwind I ended up short of that.

It is a nice bike course. The roads are pretty smooth. I went back-and-forth with a couple people, finally dropping them at the turn-around. No calf cramping of any sort.

As I was approaching T2, I saw Guy Olson already on the run. In the back of my mind I was wondering if I had a chance to catch him. But I didn't give it much thought as I was so far behind. I just was going to have a nice run.

T2

Goal - 0:50
2010 - 0:49
Official Time - 0:54

Can't say why it took this long other than I had set up by Bike Out/In and Run Out was at the far end of the transition zone. I had no issues and was already going full bore by the time I hit the timing mat.

Run - 5K

Goal- 19:22 (6:15 per mile pace)
2010 - 20:00 (6:26 per mile pace)
Official Time - 18:35 (5:58 pace); 1st in AG (6 total); 4th fastest overall

Not sure where this effort came from, but it felt damn good. There is a turn we have to make where we circle through a cul-de-sac and I could see I was gaining on Olson pretty well. So I picked up my pace even more. By the time I went through mile one I could actually see him some distance ahead.

We made a turn for home and I could see I had cut that distance in half. At mile two I caught him and just kept on hammering. It was really starting to get warm and I was starting to labor a bit but I felt pretty comfy the whole way. I was very pleased with this run and effort.

Awards

I received a nice medal for my Age Group win. And instead of T-shirts, we got a pretty huge fleece blanket in our packet.

Next Event:

Sep 17 (signed up) - Bismarck Half-Marathon

Race Result: St. Croix Valley Kid's Triathlon

2011-09-04T06:05:00.006-05:00

Event: St. Croix Valley Kid's Triathlon
Date: Saturday, September 3, 2011
Location: Maple Grove, MN
Hotel: Home, sweet home
Weather: 77F, overcast, light winds, some sprinkles
Official Results: No results were kept

Personal Results

Actual: 15:05. I intended to take splits, and then like a typical Dad, forgot to. But I did get his approximate finish time.
Overall: 3rd or 4th in male 9-12 group (view the video and be the judge). I wasn't at the finish as I had positioned myself about 100-yds from the finish line.

This was the first open water swim for the Boy®. He has done other kid tri's but those have all been pool swims. Mark Bongers of Final Stretch is doing great service to allow kids to have their own open water swim event. I wish more events would do the same after the big boys and girls have had their race.

Wearing the new trisuit. It looks sharp!

As the kids event was a 1 PM start, and since I chose not to compete in the Olympic event earlier that morning, we all slept in and drove over arriving shortly before noon. I wanted this to be his day. And I could use a race weekend break between Maple Grove last weekend and Cyman in Iowa next weekend. We got the lay of the land (and water!) and I got a personal course explanation from Mark. The Boy® was complimented on his race day attire by Jerry MacNeil. Jerry stuck around to emcee the kids making them feel very Big Time.

Setting up transition

We set up our transition area, and the Boy® went thru his swim warmup. We were called to the water shortly before 1 PM for race instruction. There were two waves, and the Boy® would be in the second (older kids) wave. He had to do a 50-yd swim, 2 mile bike, and 0.5 mile run.

Mark Bongers gives the race instructions

Instead of a out-and-back buoy line, the buoy's were positioned in a horizontal line to the shore. I'm sure this was done for 100% total safety, but it lead to my only slight annoyance with the race. Basically, since the kids were in water only to their waist it ended up being a 'walk' rather than 'swim' in the water as you will see in the video. Just about every kid ran thru the water instead of doing an actual swim like the Boy® did. My suggestion, if it is possible to do so and maintain child safety, would be to swim a vertical line next year to actually put the kids over their heads as far as water depth and do an actual swim. Either that or mandate (for the older wave) that they cannot walk/stand/run.....they have to swim!

And not a complaint, but a question.....does anyone know if they make chip ankle bracelets for kids? It would have been cool to have the event be chipped time, but it could just factor down to something being available for the waspish ankle diameters of the kids.

To the Dad report!

Swim - 50-yards

I was really happy with how the Boy® had listened to me as I gave him 20+ years of advice. I had told him to line up outside and be right at the front since he is a strong swimmer. And he did just that.

So the horn goes off and I'm standing there agape at all the kids running....but then this was a low-key event and during instructions it was indicated that the kids could run. The Boy® swam it....all of it.....and came out of the water nearly dead last. But he gained great experience which will be invaluable to him as he gets other opportunities to do other open water tri's.

Out of the water & into T1

T1

I was thrilled to see him exit the water strongly with his legs high. He then almost immediately reached up and grabbed the goggles and swim cap so by the time he flew past me he had both in hand as he went into T1. Parents were allowed in transition and were allowed to help transition. Since I was sort of peeved over the swim, I decided to help the Boy® in transition even though I had told him I would not be....for experience sake. I helped with his race number belt while he put on his helmet and shoes. I had his bike at the ready. We had made sure we had it in a low key earlier. Off he flew.

Heading out of T1 onto the bike course

Bike - 2 miles

This was a two loop one mile course. There was one tight turn as they came in before heading out for the second lap. One young lad bit it on that turn, and ended with some scrapes and such but the course was really safe for the kids. I was very happy to see the Boy® had pulled himself well into the thick of things as he completed lap one.

Completing his first bike circuit

I had gone through gear changes and I think he did very well. He came into T2 in 3rd overall.....after having exited the water almost dead last. He was having a great race.

T2

I grabbed the bike from the Boy®, told him to get his helmet off and 'go-Go-GO!' Off he went like Dad, like a bat out of Hell.

No flying dismount just yet! Came into T2 in 3rd.

Run - 0.5 miles

By the time he was through transition and heading onto the course I could see he had already moved into second and was really flying before settling into a more even pace. I ran over to meet him on the return about 100-yards from the finish. I could see he had fallen back into what I think was 4th overall for the boys. By the time he hit me I told him to sprint and get the boy in front of him...which by the video, I think he did. That would have put him on the podium if I was tracking right. But again, this was not about a certain time or place but rather for the experience and he did very well through all three elements and especially during his transitions. Something he can build off of.

Almost done with the run

The Boy® told me he did 'horrible in the run' because he had gotten a side stitch. So I used this to explain that everyone gets those now and then and how to work through it. Another valuable teachable moment. It explains why he had fallen back after tearing out of T2.

Having a post race smoke (its a lollipop!)

I thought all the kids did great! My sincere appreciation to Mark Bongers and the Final Stretch staff for staging a kids event. Thanks all!

Here is the short video:

Totals: Month Ending August 2011

2011-09-02T06:11:00.001-05:00

As August hit my focus turned from multisport training to gearing up for fall running events. And this is reflected in my numbers. I still may hit some late season duathlons in Texas, but that won't be decided for a few more weeks yet. So my swim training will continue to dwindle while I maintain some bike fitness. It's all about pounding the pavement at the moment. To the tape:

August 2011 Total Numbers

Total Workout Hours: 38:22:39
Swim Yards - 12650
Bike Miles - 241.68
Run Miles - 170.14 (7:36 per mile avg)
Days Missed to Weather, Injury or Planned Rest - 2

Compare to last year -

August 2010 Total Numbers

Total Workout Hours: 32:43:50
Swim Yards - 18550
Bike Miles - 287.85
Run Miles - 86.74 (7:47 per mile pace)
Days Missed to Weather, Injury or Planned Rest - 5

Compare to last month -

July 2011 Total Numbers

Total Workout Hours: 46:53:12
Swim Yards - 19700
Bike Miles - 502.28
Run Miles - 106.43 (8:08 per mile avg)
Days Missed to Weather, Injury or Planned Rest - 2

September Events

Sep 11 (tentative) - CyMan Triathlon, Polk City, IA - 500yd swim, 14.3mi bike, 5K run. Last year was 17th overall (204 total). 1st in 45-49 AG (11 total)

Sep 17 (signed up) - Bismarck Half-Marathon. First time at this event.

Sep 24 (tentative) - Plymouth Fire Fighters 5K. Last year was 3rd overall (401 total). 18:48 (6:03 per mile).

Also coming up this Saturday (September 3) is the St. Croix Valley Kids Triathlon. I might be related to a certain young lad who might be racing his first open water tri. If you are there, you might see me cheering for said lad. If you might be there, please do the same!

Race Result: 2011 Maple Grove Sprint Triathlon

2011-08-30T22:14:00.000-05:00

Event: 2011 Maple Grove Triathlon (USAT)
Date: Saturday, August 27, 2011
Location: Maple Grove, MN
Hotel: Home, sweet home
Weather: 64F, sunny, light winds from NNE at 6-7 MPH
Official Results: Sprint Overall results; Olympic Overall results, TriStar 111 Overall Results

Personal Results (sprint event)

Goal: 01:08:08
Actual: 01:08:32
Overall: 2nd overall (416 total); 1st in AG Males - Non Elite (210 total); 1st in 50-54 AG (14 total)

This is going to be a short, but sweet, report. The Boy® and I headed out immediately after this event to do some lakeside relaxation and fishing with Grandpa and Grandma Maas for a few days, then when we returned we are now on vacation. State Fair and enjoying the last remnants of summer before someone starts middle school! So, gotta rush through this and kick back into vacation mode.

First, many thanks to Mario Minelli for choosing us as his race hotel. It was great to have you stay with us Mario. Great job in the 111 event as well! Best of luck at IM Wisconsin a couple of weeks. I know you will do very well.

Also, hearty congrats to Garrick Campbell for his first Oly finish! He has the bug now. That's for sure.

To the personal report!

Swim - 0.3 miles

Goal - 07:49
Official Time - 9:20; 1st in AG (14 total); 15th overall fastest

The announced water temp was 77 F. That extra $20 I slipped to race official Bill Nevala did the trick....just kidding! The water temperature the night before had been announced at 81 F but that reading had been taken off the dock. A cool night prevailed. And the water responded by allowing itself to be wet suit legal.

Transition closed at 7:00 AM. My wave (#22!!) was not to launch until 8:51 AM. So I watched the TriStar 111 series and got to see Chris McCormack get his bike ready and then begin the swim. I have been doing tri's for a long time. I've never seen talent like this up close and personal. When Macca left the water it was as if he was sprinting the opening of a 5K. Words will do no justice. Too bad for him that he had mechanical issues on the bike and could not complete the 111 course. I hear he wants to come back next year.

About thirty minutes after the big boys and girls started, I put on the wet suit and began my warm-ups. The weather was fantastic. Probably the best race weather I have raced in this year. A little over 10-minutes to my wave kick-off, I sauntered over to line up in the Mens 45 and Over wave.

The gun finally went off for me and I quickly found myself near the front of the pack. About 100-yards in I could spy one person to the left of me and one to the right of me. By the time we hit the first buoy (200-yds?), I was all alone and then having to navigate with the two novice waves that had been launched in front of us.

This brings me to grip #1 for the event. Like last year, the race organizers chose to insert multiple novice waves in the middle. Why they do this, I cannot say. I have nothing against novice waves. The more the merrier in a triathlon. But pack them at the end for safety sake. I hope this is changed for next year.

I left the water in the lead on the wave. I had recalled how Macca had left the water and I was about to let some second rate Aussie show me up on my home course!

For those who don't follow me, I wear a two piece wet suit. So as I was leaving the water I was trying to slip the top over my head. This usually means I am blinded for a few seconds. I'm running hard, and I hear a spectator yell, "Look out!", and BOOM! I run smack into a spectator barrier. I have a dandy black-and-blue mark on my left upper thigh to prove it. I just chuckled and continued up into T1.

Note - The Well Kept Wife© was able to come and take photos. I usually don't display this many race photos but she was able to get some very good shots so why waste 'em?

T1

Goal - 2:00
Official Time - 1:33
A very nice result as I had been over two minutes at this same course last year.
Bike - 14.3 miles

Goal - 37:57 (22.6 MPH)
Official Time: 38:09 (22.5 MPH); 1st in AG (14 total); 3rd fastest overall

Like last year, I think 14-miles is not accurate reflection of the sprint bike course. If anyone used a Garmin, please let me know. Call it 14.3, I suppose. So, the official results show 22 MPH average but that is not even close. At 14.3 miles my average matches my bike computer readout at 22.5 MPH.

Geez, for whatever reason I recalled the course as being flat. It ain't. Roller after roller. But I felt very good and just kept hammering. Near the ten mile mark, my right calf locked up for about 30-seconds and I had to slow to work it out. But it responded quickly and gave me no further issues.

I was passed by a few of the TriStar 111 big boys heading out on their second lap. I heard that some people on that course as well as the Oly course missed turns, etc. Not a good situation for a race like this. That leads me to grip #2. Last year there was the same complaint. Not enough directional signage. I totally understand that it is the responsibility of the athlete to know the course.

In this case, there were directional signage at the turns only. I do not recall markers well in advance. If you race bikes, you know that when you are zooming at speeds akin to a car all it takes is the bat of an eye, a glance at the bike computer, the simple adjustment of the helmet....and WHOOSH....the sign can be missed. More signage is required, especially leading up to the turns.

T2

Goal - 1:00
Official Time - 0:43
As I have the past several races, I paused to put on socks. This was a quick and smooth transition into the run. And since I have been logging big miles running in August, I was super confident I could open 'er up and blow doors off people.

Run - 3 miles

Goal: 19:21 (6:27 pace)
Official Time: 18:21 (6:07 pace); 1st in AG (14 total); 3rd fastest overall

I surpassed even my wildest expectations by running where I should have been running all year long had it not been for the pelvic stress fracture. I felt great.

As I did this event in 2010, I knew to expect hills on the course. There is the small incline right out of the chute and then the two, "Hi, I will kill you now," hills right at the end. All short, but all ill-timed making the run course a little more challenging.

Near the end I heard footsteps which ended up being the eventual female overall Olympic champion Claire Bootsma. I went with her to the finish line but backed off so she could cross the finish line by herself.

Awards

Earlier in the week, I had asked if I could switch to the Elite wave so that I could avoid the novice swim wave congestion. But I also made sure I could still be eligible for the AG awards if I did that. Per USAT, if I started Elite, I would not be eligible for the AG awards. And these awards are pretty cool. I got one last year and because of that, chose not to start Elite....and I was able to pick up another dandy ceramic bowl.

On podium for the 50-54 AG win

One more picture, and this is of the Boy® hanging with his old man after the event. Note his T-shirt, what a kid!

Yes, 'Protect Your Nuts' indeed!

Next Event:

Sep 11 - CyMan Triathlon, Polk City, IA - 500yd swim, 14.3mi bike, 5K run

I have yet to officially sign up yet. I'm going to mull it over for a few days. Registration will be open until September 9. If not, then my next event will be.....

Sep 17 (signed up) - Bismarck Half-Marathon

Looking Past Maple Grove to Bismarck

2011-08-20T15:48:00.000-05:00

Next Saturday (8/27) is the second annual Maple Grove Triathlon event. I'm not going to do any pre-event right up. This event has enough shameless self promotion as it is. As I stated last year, the event goes to great extremes to tour itself as the greatest thing since sliced bread. And as I stated afterwards, it is a nice venue and provides fantastic awards. I just wish they would tone down the rhetoric a bit. And trust me.....I'm not the only one saying that.

This blog entry is going to be about something that I am looking forward to much, much more. The Bismarck Marathon/Half-Marathon/5K on September 17. Let me explain why I have this one circled in red on my race calendar.

Yes, I'm sure you are getting tired of me reminding you that I experienced a pretty serious injury earlier this year. Back in March, it was confirmed that I suffered a pelvic stress fracture. I even shared with you the gruesome pictures, such as this one:

I shared with you that I had even run a 5K, taking 2nd overall, before I knew I had this injury. I had simply run through the pain. Then it was twelve (12!!!!) weeks of not doing a damn workout to try and heal the fracture. And this was to have been my year, when I would breakout and be a regular finisher on the 50-54 podium. I mean, the year started out so well with a podium finish at a duathlon in Texas, followed by two consecutive overall second place finishes in 5Ks.

However, once I started training again I was determined to try and salvage as much of the back-half of the season as possible. So, I trained smart and strong during May-July. I entered as many races as I could, using them simply as speed work with the goal of 'hitting on all cylinders' by the time August rolled around. The early season tale-of-the-tape had success, near misses, and miserable failure:

• Jan 23 - Frost Yer Fanny Duathlon; Houston, TX (USAT) - 3rd in 50-54 AG (19 total)
• Feb 6 - Hamel 5K; Hamel, MN 2nd overall. 19:14 (6:12 per mi pace)
• Mar 1 - Pelvic Stress Fracture happens, but still unknown to me
• Mar 12 - Chase a Leprechaun 5K; Becker, MN 2nd overall. 19:36 (6:16 per mile). 1st in 41+ AG
• Mar 22 - Pelvic Stress Fracture Diagnosed
• May 14 - Lakes to Pines Triathlon; Park Rapids, MN 1st overall in Male Relay (I swam/biked and Boy® ran)
• May 28 - Apple Duathlon; Sartell, MN (USAT) - 36th overall (226 total). 1st 50-54 AG (12 total)
• Jun 5 - Pigman Sprint Triathlon; Cedar Rapids, IA (USAT) - 66th overall (648 total). 7th 50-54 AG (35 total)
• Jun 12 - 22nd Manitou Sprint (USAT) - 45th overall (251 total); 5th in 50-54 AG (20 total)
• Jun 19 - HyVee Rochesterfest Sprint Tri - 15th overall (153 total); 2nd in 50-54 AG (11 total)
• Jun 26 - Lake Waconia Tri (USAT) 68th overall (315 total); 3rd in 50-54 AG (24 total)
• Jul 2 - Minneman Triathlon; Oak Grove, MN (USAT) - 30th overall (342 total); 3rd in 50-54 AG (24 total)
• Jul 17 - Heart of the Lakes (Long Course) - 120th overall (383 total); 11th in 50-54 AG (37 total)

But I knew I was making progress. And I started to plan for the back half of the season. I learned about the Bismarck event and became intrigued. I have done the Bismarck Triathlon on several locations and loved the course. I was told the run route for the full and half-marathon was flat...as is everything in North Dakota. I started to think this would be an amazing carrot for me to dangle on a stick in front of me. If I could compete at a high level in the Bismarck event, that would be a very complete and fulfilling comeback from such a bad injury.

I talked with locale triathlon legend, Mike Fretland. I talked with my brother-in-law, Kim Hocking. Both live in Bismarck. They encouraged me to consider the race. So, I entered into the half-marathon. Then the floods came.

It has been a horrible year for weather across the USA, and North Dakota has taken the brunt of it. Fargo and Minot were both affected. And this year, so was Bismarck. For the first time since the Garrison Dam was constructed in 1954 the giant spillway gates were opened to release water from Lake Sakakawea and poured into the Missouri River and found its way down to Bismarck. Devastating flooding happened. And the run course....that nice flat run course.....had to be changed as the water is not expected to recede in time for the event.

As a result, the race map now looks like this. And, smack dab at the start of mile 5 there is a hill to climb. A one mile, 4% grade hill. We half-marathoners have to climb it only once. Gotta feel sorry for the full marathoners who get to tackle the hill twice on the double looped course. Here is the full course elevation map. The little blip you see twice....that's the hill (click on image for larger view):

I'm a home-grown North Dakotan. I wasn't about to bow out simply because of a little challenge. I have come so far since the injury that the challenge of this big hill has brought out the 'take no prisoners' mentality even more. Hey, I was a member of the 1977 & 1978 North Dakota Boys Cross Country champions for Jamestown. Member of the 1979 North Dakota State Indoor mile relay champions. My North Dakota sports history shows pain is nothing.

So, it was time to ramp up the ol' hill training. While I am not a good climber on the bike, I am the polar opposite when running hills. I love 'em. I intend to tackle this challenge like any other, straight on. This past Saturday (8/20), I headed out to Baker Park where I usually do all my cycling. From my riding, I knew a good hill that was about the same grade, only a bit shorter (0.65 miles) that would be perfect for some hill training. The day was beautiful, about 74F and light winds and blue sky.

I did a little warm up and then hit the elevation. Here is the elevation map:

My intention was to do at least 3 repeats and then assess. I felt good after the third and ended up doing two more. So a total of 5x0.65mi hills with easy recovery in between and easy warm down after. I wanted to attack the hill at about 10-20 seconds faster than race pace. The splits below show the hills being attacked in Splits 2-4-6-8-10:

I would have liked to have been under 6:30 pace for all five repeats, but this is a good start. And I ended up finding a dandy hill for repeats. Eight miles just flew by.

The other great thing about the Bismarck event: This will be the first running race in which I will be wearing the colors of the Fargo Running Company race team. I'm pretty excited about this opportunity and I thank Cley Twigg and Mark Knutson for allowing me to race with their team! My team uniform arrived this past week and it looks and feels great.

So, yes. I'm looking past the next few events to September 17. Still plenty of time to sign up if you want to join me out in North Dakota. The Boy® and the Well Kept Wife© are even getting in on the action by competing in the 5K event. Should be a grand day out for all of us.

Speaking of future events, I may have lied when I said the Turtleman and Maple Grove events would be my last multisport events of 2011. It could still turn out that way, but the current calendar (including confirmed and tentative events) now looks like this:

Aug 27 (signed up) - Maple Grove Sprint Triathlon; Maple Grove, MN (USAT) - 0.3mi swim, 14mi bike, 3mi run

Ended up 7th overall (301 total) & 2nd in 45-49 AG (16 total) last year. Hope to improve in the overall standing and also make podium in the 50-54 AG.

Sep 11 - CyMan Triathlon, Polk City, IA - 500yd swim, 14.3mi bike, 5K run

Last year I was 17th overall (204 total) & 1st in 45-49 AG (11 total). It was a VERY windy day. I would say its about 70% certain I sign up for this one, pending the Maple Grove result. I may need another high USAT score to have an outside chance of a national honorable mention.

Sep 17 (signed up) - Bismarck Half-Marathon

As above, this one is high on my A-Race priority ranking.

Sep 24 - Plymouth Fire Fighters 5K

Third overall the last two years. Would like to try for a Three Three-peat! And Plymouth is our home. Last year, I led for the first mile+ before finishing 3rd overall (401 total). 18:48 (6:03 per mile). It may be race day before I decide to go or not. Depends if I have recoved from Bismarck in time or not.

Oct 2 - Du the Bear Duathlon, Houston, TX 2mi run, 10mi bike, 2mi run

Really, really want to do this. Same course as Frost 'Yer Fanny that I did in January. Flat, flat, flat. And everyone is so fast you just get dragged along. I may need another high USAT score here depending on how my par score from Turtleman ends up in order to get into that elite top 10% nationally. I'd say it is 50-50 right now whether I do or not.

Oct 8 (signed up) - Fargo Mini Marathon 5K

Last year, I did the 10K Run and was 4th overall (637 total). 1st in 45-49 AG (15 total). 39:40 (6:23 per mile). This year, I'm opting for the 5K to run with not only the Boy® and the Well Kept Wife© but also my father. My day turns 70 in August. I have entered him (he doesn't know yet!) and will find out on his BD in a few weeks. He is always talking about his walking prowess and how many steps he takes.....now it is put up or shut up time!

Oct 22 (signed up) - Lincoln Family Downtown 5K; Phoenix, AZ

Another running event with a bit of a hill! Last year, I was 10th overall (367 total). 1st in 45-49 AG (12 total). 20:09 (6:30 per mile). We are all signed up again this year, & I intend to get it under 20-minutes this time on a very tough course.

Nov 12 - The Speedway Run, Ft. Worth, TX - 5K/10K

Last year, I jumped into the 10K on whim. Had gone down for Bronda's Du at the same venue (Texas Motor Speedway) held the following day. Ran easy at 39:55 (6:25/mi pace). 6th overall (121 total). 1st in 45-49 AG (9 total). Probably about a 25% chance of a return this year. If I do, I will opt for the 5K and save some legs for the du the next day. It all depends on money, available time off, and if Tim 'Buckwheat' Carroll is in Spain or not. Tim is my long-time Texas training partner. If he is not in Spain, then I say the chances of doing this double event weekend goes up to 50%.

Nov 13 - Bronda's Du (USAT), Fort Worth, TX - 2 mi run-15 mi bike-2 mi run

The day after the Speedway Run last year, I ended up 12th overall (212 total). 1st in 45-49 AG (20 total). Another flat and fast course with great depth in the lineup. I came away with a 87.94644 par score there last year.

Dec 11 - BCS Half-Marathon; Bryan-College Station, TX

The inaugural Full and Half Marathon for the place in which I spent three years of my life from 1987-1989 and started doing triathlons! It would be nice for a visit and also end the 2011 race season here doing a half-marathon. Home of the aforementioned Buckwheat. Probably 50-50 chance.

Race Result: 2011 Turtleman Duathlon

2011-08-14T09:06:00.000-05:00

Event: 2011 Turtleman Duathlon (USAT)
Date: Saturday, August 13, 2011
Location: Shoreview, MN
Hotel: Home, sweet home
Weather: 64F at start with showers which stopped right before the gun; wind from NNW at 6-7MPH
Official Results: Results

Personal Results

Goal: 01:43.57
Official Time: 01:41.35
Overall: 16th overall (139 total); 16th in Males (106 total); 3rd in 50-54 AG (13 total)

I end my duathlon season the same way I started it. Back in January I had a very satisfying race in Houston where I was completely happy with my effort, losing only to two speedsters in my age group. It was the same at Turtleman as I ran and biked well, only to come up short to Thomas Krenz and Charlie Roach. Nothing to be ashamed about there!

It was an auspicious start to the morning. At 2 AM I had been awoken by lightening, thunder, and heavy rain. When I finally got up at 4:20 AM, it was still raining. This was perhaps a nod to Turtleman as this event is a triathlon that was converted to a duathlon for the 2011 version due to low lake levels. So a touch of water meant we'd be getting wet anyway.

As I drove to the race site, the clouds were very dark and I was beginning to wonder if this would be a soggy shoe event. But by the time I had set up in transition the rain had stopped and would stay away. Perfect.

The transition setup was weird in that it utilized two adjoining parking lots. I spied Chris Hawes and he waved me over to where he had set up. Basically, one had two choices. You could set up in Lot A and have quick access to Bike Out but have to then go through Lot B and make a U-turn to get back to your rack on Bike In. Or the opposite. Chris theorized, and I think correctly, that to set up in Lot B you would be closer on Bike In and Run Out. In the end, I think that saved me a few seconds. To-MAY-toe, To-MAH-toe.

To the personal report! Please note that I am listing my own Garmin times along with the official race times. I'm not sure how the race timer calculated the average speeds...but they are way off!

It was a great course. And the elevation map was to die for. Just the way I like it! I hope the race organizer keeps the event as a duathlon and does not return to a triathlon format. It is so hard to find USAT sanctioned duathlons here in the Tundra. Dime a dozen down in Texas, but this is only the other USAT du we had offered this year (Apple was the other).

Elevation map from Turtleman

Run One - 1.8 miles

Goal: 11:18 (6:17 per mile)
Official Time: 10:46 (5:47 per mile); 2nd in AG (13 total)
Garmin Time: 10:47 (5:58 per mile)

I have a million dollar idea for Garmin. A large-faced watch for those who have reached the age of requiring reading glasses. Or the option of displaying current pace only in large format. I'll explain in a moment.

Elites were started as a group. Thereafter it was a time-trail start by order of bib number every 3 seconds. That was OK, save for the fact you had no idea of your position to your main competitors. I was number 80 and it seemed I was up in no time flat. I have been pounding a lot of running miles as of late in hopes of returning to form after the pelvic stress fracture earlier this spring. So I wanted a fast time.

I shot out very strong and within the first 20-yards I felt a twinge in the right upper quad. But for the moment, that is all it was. Just a twinge. I kept on hammering and glanced at the Garmin every few yards to see my pace. I wanted to be under 6:17 per mile. But it kept saying 6:30.....then 6:25..then 6:20. I'm now over 1/4 mile in and I'm pushing like crazy to get under 6:17 pace and wondering why the hell I can't! I had blown by Thomas Krenz early and knew Charlie was starting about 100-spots after me and would be charging.

This should be e-a-s-y for me to get under 6:17. Keep in mind it is overcast and dark. Keep in mind I now require reading glasses. Can you guess what I was actually running?

At one point I glance at the Garmin and the light must have been right or I was holding my arm far enough away to get a good sighting.....I've been running 5:20 per mile pace all this time! Holy merde! I ease up instantly. Now I'm glancing at my watch to make sure I'm not going too fast. I keep it in check at just under 6 minutes per mile and take it into T1 well under my goal and feeling good.

T1

Goal: 01:00
Official Time: 01:07
Garmin Time: 01:08

I was a little cooked, so I took a few deep breaths to relax myself down. I've not been biking a lot as of late and was sort of dreading the bike. T1 in a du is always so much better than a tri. No stripping of the wetsuit and fumbling with goggles, etc. I grabbed the bike and made the U-turn for Lot A to get to Bike Out.

Bike - 21.2 miles

Goal: 59:26 (21.8 MPH avg)
Official Time: 55:47 (24.1 MPH); 3rd in AG (13 total)
Garmin Time: 55:44 (22.8 MPH avg)

I really liked this bike course. It is fairly flat with the only downside of having a lot of tight 90-degree turns. Had it not been for so many turns, I probably average over 23 MPH.

I get dialed in and start to slowly hammer away. Very early on Krenz passes me. He is a very good cyclist and there was no way I was going to stay close to him. So I start waiting for Charlie to pass me. The roads are still pretty wet and I'm slowing waaayyyy down for the turns.

Around mile five I get passed by a person (never got his bib number so not sure of his name). I get stuck in his rooster tail and I'm getting a steady stream of water in the kisser. This sort of awakens me and I pass him back and make him taste water for a while. It goes like this the rest of the bike.

Around the halfway point, we pass eventual female winner Tina Hjeltman. Let me tell you something about Tina (age 41). She has awesome calf muscles. After we passed her, she starts to hang with us as well. So we have something of a 3-person train going. Let me stress: We are doing everything in our power to not be illegally drafting. We stay out of the others draft. We are staying the required distance back. We just keep passing each other.

Each of us makes multiple attempts to break away. At one point, I put in a big effort and open up a good 200-yd gap only to get passed by one and then the other. It was like we were joined at the hip.

We make the stretch for home and we are relegated to a narrow strip along a busy road separated by roaring traffic via orange cones. Tina tries to pass a bike hog. I can hear her yelling, "LEFT, LEFT, LEFT"...and the offender does not move right. She hits an orange cone as a car is also passing on her left. I don't know how she stayed up, but she did. It could have been really ugly.

I see I'm way under my goal, in the upper 22 MPH range. And I'm extremely happy with the way my day is going.

And I'm extremely pooped and still have a long run to go.

T2

Goal: 01:00
Official Time: 00:47
Garmin Time: 00:45

Thanks to the advice of Mr. Hawes, I'm in and out of T2 super fast and hitting the run, trying to find my run legs. I'm thinking how nice and cool the weather is, if not a little bit humid. But nothing like the Guam like jungle scene from Heart of the Lakes where I had to walk most of the run. "That's not going to happen today", is what I tell myself.

Run - 5 miles

Goal: 31:42 (6:30 pace) -note, based on advertised 8K (4.8mi) route
Official Time: 33:10 (6:41 pace); 3rd in AG (13 total)
Garmin Time: 33:08 (6:34 pace)

The run was suppose to be a 8K which equates to a 4.8 mile route. But I knew it was over five miles as I saw the 5-mile mark on the sidewalk as we were coming back from the first run. Early on I'm running just a tad over 7-minutes a mile (now that I could see the readout better!) and I had that down into the 6:30's by the time I reached the first mile marker.

I passed Suzie Finger shortly thereafter. Suzie was my marker for the first part of the run. Someone to run after and hunt down. After that, I was in No Man's Land. There was no one visible for me to catch and I could not hear any footsteps behind me. That hurt my overall time in the second run as I got into a hard, but comfy, pace and never really broke from it. Yeah, I could have gone under 6:30 a mile but had little incentive to do so. And I kept waiting for Charlie to pass. It never happened.

After the race, Charlie told me he had issues with his helmet. He has a helmet similar to my Lazer Tardiz Aero Helmet where you just adjust the fit by turning a wheel in the back. Charlie's has a lever. Somehow that broke. So he actually had to stop his bike and address it, losing valuable time. Otherwise, you don't see me finishing within 1-minute of him, like I did today.

So, Charlie finished behind me. He caught Suzie on the run but never saw me. But he had made up time from the time-trail start to finish ahead of me in the final standings.

So, overall I was pretty darn happy with my effort. I especially am pleased with the current state of my run. The quad is a bit worrisome, but I intend to have an easy recovery week before starting some speed work for the Maple Grove triathlon.

For my efforts, I joined Thomas and Charlie on the podium to receive a nice mug.

Next Event:

Aug 27 - Maple Grove Sprint Triathlon; Maple Grove, MN (USAT) - 0.3mi swim, 14mi bike, 3mi run

As of now, I believe this will be my final triathlon of the season as I turn my attention to fall running events.

Totals: Month Ending July 2011

2011-08-02T06:19:00.001-05:00

That was one humid July, wasn't it? I can't recall training in such conditions since I left Texas in 1989 to head to the Tundra. I hope August is not the same. Sort of felt and looked like this on most days.

July 2011 Total Numbers

Total Workout Hours: 46:53:12
Swim Yards - 19700
Bike Miles - 502.28
Run Miles - 106.43 (8:08 per mile avg)
Days Missed to Weather, Injury or Planned Rest - 2

Compare to last year -

July 2010 Total Numbers

Total Workout Hours: 46:19:51
Swim Yards - 24000
Bike Miles - 454.68
Run Miles - 106.6 (7:51 per mile pace)
Days Missed to Weather, Injury or Planned Rest - 2

Compare to last month -

Total Workout Hours: 31:54:57
Swim Yards - 20200
Bike Miles - 313.84
Run Miles - 68.18 (7:58 per mile avg)
Days Missed to Weather, Injury or Planned Rest - 4

August Events

Aug 13 - Turtleman Duathlon; Shoreview,MN (USAT) - 3K run, 36K bike, 8K run
Aug 27 - Maple Grove Sprint Triathlon; Maple Grove, MN (USAT) - 0.3mi swim, 14mi bike, 3mi run

Race Result: 2011 Lindenwood 10K & Minnesota State Long Course Swim Championship

2011-08-01T10:07:00.002-05:00

Event: 2011 Lindenwood 10K hosted by the Lake Agassiz Pacers (USATF)
Date: Saturday, July 30, 2011
Location: Lindenwood Park, Fargo, ND
Hotel: Courtyard by Marriott, Moorhead, MN (recommended!)
Weather: 68F, muggy (dew point 64F) with showers and lightening. Wind from SSE at 10MPH
Official Results: 10K Results
Personal Results

Goal: 39:59 (6:26 per mile)
Official Time: 40:45 (6:33 per mile)
Overall: 7th overall (57 total); 2nd in 50-59 AG (8 total); 3rd in Age Graded Performance

This was fun. I love going back to North Dakota to run in the towns of my youth. Fargo is where I attended university. I ran those streets, backways, and parks a lot. Including Lindenwood Park, which is where this 10K was hosted.

The other nice thing about Fargo...try to find a hill! Here is the elevation from the 10K:

We had a total of 60 feet of elevation gain. 61 feet of elevation loss. Like running on a treadmill. Except this was a muddy treadmill. See back of shirt post event:

The course snakes along the Red River. The river that has been causing so many flood issues recently. Same this year, but not quite as bad as last. Still, the course for this event was to have been a out-and-back. Because the river is still reeking havoc, the course was altered from going out 5K and back 5K to a out 2.5K, return....then repeat. This meant we had to slow to make a 180-degree turn not once, but thrice. Tough to build that speed back up again!

The river has left a lot of mud on the pathways in this park and it was a bit sloppy at times.Combine mud with intermittent showers, and high humidity and it was somewhat slick! In the opening pack of runners, one person almost went down as we made one of the initial turns. A number of times, it felt like I had zero traction. But really, it was fine. Here is the course, courtesy of my Garmin:

I had hoped to go sub 40-minutes, as I had been doing last year. But July is the first month since February that I have actually gotten in decent run mileage (> 100 miles) as I put the pelvic stress fracture further behind me. I came close, just have a little more work to do. My splits:

I felt really good the whole way. I just need to build the endurance back up and I'll be back on my game. My Dad was once again able to come and watch me race. After missing most of my high school and college races as I grew up due to his work schedule, he has been turning up at event after event as much as he can.
And best of all, this was an Age Graded running event! My first and it certainly will not be my last. Age grading is a way of putting all race participants on a level playing field, regardless of age or gender. Age-graded scores let you compare your race times to those of different runners, as well as to the standard for your age and gender. An age graded calculator is used to determine an overall score.

Age-graded information allows you to adjust your performance to what it theoretically would have been during your prime running years (your 20's and a portion of your 30's depending on the race distance). Judge your performance, using an achievement percentile, without bias for gender or the aging process (in other words, you are measured against a specific standard for your age and sex). These percentiles can be interpreted as follows:

Over 90% --- World Class
Over 80% --- National Class
Over 70% --- Regional Class
Over 60% --- Local Class

I ended up 3rd overall based on this calculation. To give you a rough idea, the top 3 males were:

80.20 - Ken Hammer, age 58 (40:08)
74.08 - Ben Bitter, age 14 (38:36)
73.87 - Brian Maas, age 50 (40:45) - This equates to a 35:39 age graded time, meaning what I would have run in my prime.

So as you see, not only is old age benefited, but the early youth is as well. That was an awesome time by the 14-yo runner out of Fargo. We'll have to watch that name in the future.

So, I scored two awards. One for the AG finish and one for the Age Graded performance:

The Lake Agassiz Pacers club put on a very high quality event for very little cost. $20 got me a great race, a customized, 25 oz, BPA Free, Eco-friendlyStainless Steel Water Bottle with Carabiner, and two nice awards.

All told, I was in Fargo for 10 1/2 hrs. Had to get back to homebase for another important event going on.

The Boy® (all way on right) and his relay mates

This was also the same weekend that the Boy® had his Minnesota State Long Course Championship meet (more specifics on this event here). He swam four relays. On Friday he swam the freestyle leg on the Boys 11-12 400 Medley Relay as seen here:

The team took 2nd in the heat. He PR'd for the 100 meter free with a split time of 1:27.89. His 50 meter splits were 41.19 & 46.70. Significant as his previous best was 1:31 and change. Plus his splits are getting more balanced.

His event was at 3:30, then we rushed home from the University of Minnesota Aquatic Center and I fought traffic to Fargo. Up at 4 AM on Saturday I ran the race (7 AM start), showered, and hurried back for his first relay on Saturday at 2:30 PM which was the Boys 11-12 200 Medley. Again, the Boy® swam freestyle:

His 50 meter split was 40.02, another PR. The team finished 4th in their heat.

Then four hours later (the sufferings of a swim meet!), he swam second leg on the Boys 11-12 400 Freestyle Relay:

I had a feeling he might be not at his best for this relay, and he wasn't. He swam second leg and posted a 1:31.91 split. The team finished 7th in their heat.

On Sunday, we were back as the Boy® swam 3rd leg on the Boys 11-12 200 Freestyle relay:

Here, the Boy® swam third leg and I could tell from the first few strokes he was in good form and would have a good split. I just hoped he would not run out of steam and come in under 40-seconds for his 50 meter split. And he did, with a 39.97.

He had a great opportunity to go to the State Meet and used his experience to build valuable lessons. I thank his coaches immensely for giving him this golden opportunity!

Next Event:

Aug 13 - Turtleman Duathlon; Shoreview, MN (USAT) - 3K run, 36K bike, 8K run

Boy® & Dad Race Week

2011-07-26T06:16:00.001-05:00

It is going to be a busy week for the Boy® and I. He is just coming off a weekend of ABC Swim finals. Poor kid, he had just qualified for a bunch of B-standard swim events last winter only to turn 11 and get bumped into the next age group. Now swimming with the 11-12 year old boys, he has had to 'requalify' with even faster swim standards. Not familiar with swim standards for Minnesota? Let me try and explain.

Types of Meets Available to Minnesota Swimmers

A/B/C Meets are for all swimmers. Event categories are divided into “C” and slower, “B” and “A” and faster. Think of C standard as a 3-hour marathon, B standard as Boston qualifier, A standard as running under 2 hrs 30 mins.

B/C Meets provide an intermediate level of competition for swimmers with “B” time and “C” times. The vast majority of kids swim here.

A Meets are for experienced swimmers who have achieved “A” times and faster. Team scores are kept and team awards are given. It is NOT easy getting an A time. These are gifted athletes.

State Meets are open to qualifiers with a “Champ" or State qualifying times or faster. These are the crème de la crème swimmers. Most would be successful anywhere in the nation. Amazing swimmers.

Zone Meets are annual regional championship meets held each August by USA Swimming. USA Swimming divides the country into four zones and each zone has its own meet and names a zone champion. The zone meets are hosted in Wisconsin, Iowa, Kansas, Missouri, Minnesota, Ohio, Michigan, Illinois, or Indiana. My guess is, most kids who can get a Zone time will have a free ride in college via a swim scholarship

Let's look at some examples. For a 11-year old boy in the 50 free, a time of 45.69 is needed for a C time, 39:19 for a B time, 34:29 for a A time, 32:59 for a Champ time, and 29.79 for a Zone time. Pretty easy to understand.

So, the Boy® swam four times last weekend as he had a C-standard in the 50, 100, and 200 free and 50-back. He set PRs in the 50 free and 50 back and is nearing B times there.

This coming weekend he is swimming at the Minnesota State Long Course (LCM) Championship at the U of M. He will be swimming in the:

Fri - 400 Medley Relay (free)
Sat - 200 Medley Relay (free)
Sat - 400 Free Relay (2nd leg)
Sun - 200 Free Relay (3rd leg)

But, wait a minute. How can he be swimming at a Champ only event? Simple: Only one of the relay members has to have a Champ time. And the Boy® has a lot of simply AWESOME fellow swimmers on the team in his age group.

This should be a very good experience for him.....or it will be possibly detrimental. Emphasis on mental. He is on a very loaded team and is the obvious weak link. I can just imagine his fellow relay members are swimming in 1^st or 2^nd or 3^rd when the exchange is made and he gets wiped out. Then we’ll be in the awkward position of knowing everyone is thinking, “we’d have won if not for him”. This could cause some mental scarring for the lad. But on the other hand, if the relay teams are successful then he’ll gain some much needed confidence.

He has tremendous, supportive teammates and outstanding coaches. If there is, say, a 20-meter lead in the medley relay when the boy splashes in with the last leg, and gets annihilated, I am confident in the fact his teammates and coaches will be there to pick him up. This should be a very interesting story to watch as the weekend unfolds.

I'll be there Friday, then I'll be off to Fargo for the Lindenwood 10K on Saturday morning (7AM). I intend to drive back immediately after and hope to catch the Saturday sessions. The 10K is the age graded event I've been telling you about.This should be fun as they award to the top two males and females in each age category: 19 and under, 20-29,30-39,40-49,50-59,60-69,70+. PLUS!! Age-Adjusted Awards to Top 5 Males and Top 5 Females! I'm excited about that.

Last year I was easily going under 40-minutes for a 10K. I'm not confident I can do that this coming Saturday. The run miles are only now starting to build to pre-injury levels after the pelvic stress fracture debacle from March. I should exceed 100-miles this month, my first such month since Feburary. I'll be looking to have a solid effort and let the chips fall where they may.

So, good luck to me and the Boy® this coming weekend! Hopefully, I have some good results to share after the dust settles.

TDF Fantasy Results

2011-07-25T06:59:00.001-05:00

Thanks everyone for playing the 2011 Tour de France fantasy challenge. It was a great tour and having a fantasy team made it even more enjoyable.

Here are the final standings (click on image for larger view):

Nathan Asay (Team 1st) - First place and a $100 gift certificate to Running Warehouse
Dusan Maletic (Team Rivendell) - Second place and a $50 gift certificate to Running Warehouse
Steven Aesoph (Team I'm Fast) - Third place and a $25 gift certificate to Running Warehouse

* As the person who put the league together, I (Team Tundra Transition Zone) was not eligible for prizes)

All winners must email me (briankeithmaas@msn.com) their home email address so that I can send you an electronic gift card. (Steve, I already have yours). Please give me a couple days to process the request.

Thanks all for playing!

Moroccan Grilled Salmon

2011-07-20T06:03:00.001-05:00

While Cedar Plank Salmon remains my favorite grilled fish recipe, I will have to try out this one, courtesy Food Network Magazine.

Ingredients

1/2 cup plain yogurt
Juice of 1 lemon, plus lemon wedges for garnish
1 tablespoon extra-virgin olive oil, plus more for the grill
2 to 3 cloves garlic, smashed
1 1/2 teaspoons ground coriander
1 1/2 teaspoons ground cumin
Kosher salt and freshly ground pepper
4 6-ounce skinless center-cut salmon fillets
1/4 cup chopped fresh cilantro or parsley, for garnish

Directions

Stir together the yogurt, lemon juice, olive oil, garlic, coriander, cumin, 1/4 teaspoon salt, and pepper to taste in a small bowl. Pour half of the sauce into a large resealable plastic bag; cover and refrigerate the remaining sauce. Add the salmon to the bag and turn to coat with the marinade. Refrigerate for 20 to 30 minutes, turning the bag over once.

Preheat a grill to medium-high. Remove the salmon from the marinade and blot off excess yogurt with paper towels. Lightly oil the grill and add the salmon; cook, turning once, until browned on the outside and opaque in the center, 4 to 6 minutes per side, depending on the thickness. Serve with the reserved yogurt sauce and garnish with the herbs and lemon wedges.

Race Result: 2011 Heart of the Lakes Triathlon (aka the Big Heat)

2011-07-18T06:50:00.002-05:00

Event: 2011 Heart of the Lakes (non-USAT)
Date: Sunday, July 17, 2011
Location: Annandale, MN. Water temperature was 79F
Hotel: Home, sweet home
Weather: 80F at start but heat index was at 87 rising to 91 during race; sunny & clear; wind from S at 10MPH; jungle like with dew point stuck near 80.
Official Results: Long Course Overall results; Short Course Overall results

Personal Results

Goal: 1:49.50
Official Time: 02:057.311
Overall: 120th overall (383 total); 67th in Males (224 total); 11th in 50-54 AG (37 total)

Wow, was this one just ugly. There is simply no way to put lipstick on this pig.

I signed up for this one solely for the Midwest Multisports Series bonus points. The event is not USAT so there was no par score coming out of it. Add jungle like humidity and heat.....I think you can safely say I was doing this for a speed workout. Except that for the run leg, there was walking and no speed!

Just loading up the bike as I headed out at 5:30 AM was bad. The air was so heavy I could hardly breath. When this massive, tropical heat hit earlier in the week my joints must have swollen up as my lower back was hurting, the knees were hurting, the feet were hurting. OK, let's not turn this into a whine fest as a lot of people handled the heat very well. I just was not one of those.

To the personal report!

Swim - 0.5 miles

Goal: 14:40
Official Time: 15:27; 12th in AG (37 total)

The announced water temp was 79F. The elites would not be allowed to wear a wet suit. I am a crap swimmer so I elected to wear mine. I put it on about 45-mins before and Charlie Roach came over to ask me if I had already been in the water. No Charlie....just sweating from the wet suit!

I warmed up well and basically just kept in the water like I always do. I can't say I had a bad swim. A few people complained of congestion afterwards but I thought it was fine. For the first 3/4's I was sandwiched in between two other swimmers which created some moments for me when passing others as I had to push into one or the other, but it was fairly smooth sailing.

I came out of the water in 15:04 and had a little run to the timing mat.

T1

Goal: 02:30
Official Time: 02:46

Hey Mario, when you said this had a long transition I didn't know it meant to Rochester. Wow, was that a long run. Gave me plenty of time to strip down. I had one issue getting one leg clear but was otherwise fine.

Bike - 21.0 miles

Goal: 56:00 (22.5 MPH)
Official Time: 56:41 (22.2 MPH); 12th in AG (37 total)

The first 10 miles went pretty good. Wind was basically in our favor, and I was not overheated at this point. I was hanging at 23.4 MPH average and trying for more as I knew the southerly wind would scrub speed off and I wanted to cushion so I could stay on my goal.

The next 5 miles saw so rollers and the wind start to work against me. With 5 miles to go, I was sitting at 22.6 MPH average. Legs felt fine, not as good as MinneMan, but no cramps. The other thing I noticed was that it was starting to get really stinkin' hot. I was reaching for my water bottle every other mile. I usually hardly take fluids on the bike, period.

The last 5 miles turned us into the wind. I had a mild bonk, but recovered. But I finished a little out of my goal. But I was only a little over a minute off my goal, and I had been running good all week. So, I went into T2 thinking about doing what it took to go under 1 hour, 50 minutes.

T2

Goal: 01:20
Official Time: 01:52

Again, long run to the rack. First time at this course so plainly misjudged this goal. As I have the past several races, I paused to put on socks. Luckily, my bike rack was in the shade. I took one last swig from my water bottle and was surprised to find it drained. Then the Death March started.

Run - 5.3 miles

Goal: 35:20 (6:40 pace)
Official Time: 48:47 (9:13 pace); 14th in AG (37 total)

The run took its toll on a lot of people today. Prime example, Tony Schiller, who has won the overall title at this event a record ten times, ran 8:51 per mile pace. On the other hand, the run didn't even faze some people such as this years overall champ, Dan Hedgecock who only ran 5:23 per mile pace. Did I mention that Dan raced in Iowa the day before, winning that event by 10-minutes?

I started out fine but within the first 400-yds I was really laboring. I told myself to just relax and take it solidly through mile 1 and reassess, and repeat each mile. As I approached the very first aid station, I grabbed water and sipped, and splashed. I never take water on any run under 13.1 miles. I knew I was in trouble.

This course has little shade. So there we were, out in the open, hot wind at our backs in a heat index that had to of been over 90F and I still had 4.3 miles to go. I hit the back stretch and.....walked. At the next aid station they were handing out wet, cool sponges. It was as if someone had just given me gold. I felt a bit better and started a slow trot.

Along the back stretch, I started to walk/run alternating between telephone poles. I would walk between one set of poles and then trot two. And repeat. I'd hit an aid station and double fist on water. People were passing me left and right and I didn't give a damn. It was funny, as other people had hit on the walk-run cycle as well. So ultimately, they'd pass me and I'd pass 'em back during their walking phase.

I think if I had pushed it, I would have been seeing someone in the ambulance afterwards. At times, I was very lightheaded. Sometimes, I get chilled. But the legs never gave out from under me. I just knew mentally that I could not push any harder or I'd put myself into danger.

It's just hard to accept that this day was not to be for me. But by playing it smart, I at least gave myself the chance to race again and make up for it at another race. And the next multisport race will be the Turtleman Du. I just hope to bring something special to the table that day. One should never gloat on great results or be overly sad on poor ones. Fate has a way of balancing things out.

Next Event:

Jul 30 - Lindenwood 10K; Fargo, NoDak - Age Graded running event! Age grading is a way of putting all race participants on a level playing field, regardless of age or gender. Age-graded scores let you compare your race times to those of different runners, as well as to the standard for your age and gender. An age graded calculator is used to determine an overall score.

Age-graded information allows you to adjust your performance to what it theoretically would have been during your prime running years (your 20's and a portion of your 30's depending on the race distance). Judge your performance, using an achievement percentile, without bias for gender or the aging process (in other words, you are measured against a specific standard for your age and sex). These percentiles can be interpreted as follows:

Over 90% --- World Class
Over 80% --- National Class
Over 70% --- Regional Class
Over 60% --- Local Class

Compare your performances for a specific race distance at various ages to determine which was your "best race". For example, as a 49 year old male my age-graded information for a 5K time of 18:48 came out to 76.666. That equates to a time of 16:55 that the calculator is saying I would have run in my prime. That's a pretty accurate reflection as I ran a 16:30 at the age of 28. The 76.666 equates to Regional Class. Neat, huh? That's about right for me. I would never get National class (80%+), certainly never World Class (90%+). But I've always have been somewhere in the podium mix regionally.

In any event, I wanted to share the calculator and logic with you. You can play with your times and see how you would rank. Then you just have to find an event that is age-graded and you can see how you do.

Arroz Cubano

2011-07-15T07:39:00.000-05:00

This is the breakfast food of choice for Team Garmin-Cervelo rider Christian Vande Velde. As with any dish that is popular, every household has their own version. Some cooks prepare the rice with garlic, while others prepare simply white rice. Some may open a can of tomato sauce and sauté it with a bit of olive oil, while other use a sofrito with onions and peppers. So, this is the “sofrito” version of Arroz Cubano.

Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutesIngredients:

•sofrito (tomato sauce, see recipe below)
•2 cups uncooked rice
•3-4 cups water
•4 eggs
•Spanish virgin olive oil
•salt to taste

Sofrito is a tomato sauce that is made all over Spain and used in other recipes. Fresh or crushed canned tomatoes, onions, garlic, green peppers sautéed in olive oil. First, make the sofrito and set aside until needed.

Pour approximately 2-3 tablespoons of olive oil into a medium size sauce pan. Place on a burner on medium high heat. Pour the rice into the pan and coat the rice with the oil. Pour the water into the pan and bring to a boil. Add salt to taste. Then, reduce the heat, loosely cover and allow to simmer until rice is cooked – about 20 minutes.

Pour olive oil into a small frying pan until it is about 1/4" deep. Heat the oil on medium. Fry the eggs one at a time in the olive oil, sprinkling with a dash of salt.

As you take each egg from the frying pan, place a scoop of rice on a plate and make a depression in the center. Ladle some of the sofrito into the depression. Carefully top with a fried egg. Serve immediately.

Race Result: 2011 MinneMan Triathlon

2011-07-06T06:38:00.003-05:00

Event: 2011 MinneMan Triathlon (USAT)
Date: Saturday, July 2, 2011
Location: Oak Grove, MN
Hotel: Home, sweet home
Weather: 69F; sunny & clear; wind from WNW at 8-9 MPH; beautiful
Official Results: Overall results

Personal Results

Goal: 1:07.26
Official Time: 01:07.15
Overall: 30th overall (342 total); 18th in Males (175 total); 3rd in 50-54 AG (24 total)

I'm setting up in transition on a very beautiful Minnesota day. There is cycling extraordinaire Rick Christenson to my right. Across from me is the legendary Charlie Roach. Nearby is Scott Erickson. And then Terry Anderson shows up. I might as well just phone it in because there is no way I'm making the podium. But I recall back to a week earlier when I was saying the same thing about Waconia. And that ended well. So, chin up old man. You never know how it will play out.

And it played out very well. This was my best overall effort since January 23 when I made the podium in Houston at the Frost 'yer Fanny event. To be sure, my run is still way off what I should be doing but then it was my run at MinneMan that eked out the podium spot. But the swim was again surprisingly solid. And my bike is back in the mid-22 MPH average range meaning I should again be toying with 23 MPH average by seasons end.

I woke up at 4 AM feeling superb. There were no lingering doubts or the urge to grab just a few more moments of sleep. I wanted to get up and get out the door. A premonition to a good day, perhaps. And I had been playing this race over in my mind all week. I wanted to have a solid swim, get back over 22 MPH on the bike, be under 20-minutes on the three mile run.......and not think AT ALL about the pelvic stress fracture that I have been working my way back from.

And I think I met each of those challenges well. You be the judge. Time for the personal report.

Swim - 0.3 miles

Goal: 08:21
Official Time: 07:58; 3rd in AG (24 total)

You never know what kind of swim you will get at MinneMan. Sometimes the water is low and you have to run through yards and yards of water before you can even think about taking your first stroke. Other times it is weedy as heck. Other times the wind is so bad that the course is shortened a bit.

This year it was pretty much back to its proper distance. The weeds were a non-factor. And I only had to run through about 20-yards of water. Hey, at my age it is more tiring to dolphin dive than just run.

As usual, I stayed pretty wide to begin with. Traffic was minimal until we hit the turn-around and by then I was catching the previous waves that had been let go at three-minute intervals. But I didn't get kicked, maimed, or scratched. I swam until I touched bottom and then it was off to the long transition to T1. What is it with Minnesota and super long transitions?

T1

Goal: 02:30
Official Time: 02:28

I was 2:31 here in 2010 and I just wanted to beat that time. The run took forever and a day. While I came out of the water in 3rd behind Erickson and Alexander (who swims at the same Lifetime I do), Roach beat me out of transition so I was in 4th knowing each of those three are faster on the bike and that Christenson would be passing me at some point. I was looking at 5th for the day. But I kept the attitude positive because for the first time since Texas, I actually had some kick in the bike legs.

Bike - 13.0 miles

Goal: 35:08 (22.2 MPH)
Official Time: 34:52 (22.4 MPH); 4th in AG (24 total)

This time I was ready to ride. I went out hard and kept it that way. No bonk, no muscles cramps. Just good riding. We had the wind at our backs for the first three miles and I wanted to really build up speed before we turned into the wind. By the time we made that turn I was averaging 24.2 MPH. Nice.

Post race, others were saying the wind was bothering them on the back stretch of this loop bike course. For some reason, it just didn't bother me. I guess the stars were aligned. I mean, some race days you have it, and some race days you don't. On this day, I had it. May be a completely different story 15 days from now.

The thing I dislike about MinneMan is the final four miles. You loop through twisty-turny neighborhood roads. Your speed scrubs off no matter how much you try. Then you actually have to be on a narrow bike path for a half-mile or so. I happened upon severe congestion and tried to pass by going into a corner too hard and almost pulled a mulligan, but kept the bike upright and just swore a bit. Right before this nasty stretch, Christenson came roaring by me (all he did was average just under 25 MPH) and I just tried to keep him within my sights. So I was now sitting in 5th as far as I knew.

T2

Goal: 01:30
Official Time: 01:45

Another loooooong run to transition. I was 1:25 here last year and wanted to be about the same but I had a little trouble with one of the tongues on my LunaRacers. And as with Waconia, I put on socks. Those blisters from Rochester are still healing.

The nice thing was, I came into the bike racks seeing only four bikes in the 50-54 age group. I came to learn afterwards that Alexander had flatted and rode in on the flat. Otherwise I'm sure he would have figured into the podium. So I exit T2 knowing I only have to pass Christenson to podium. But I am unsure how far ahead of me he is. As it ended up, I was 2:29 behind him. I'm glad I didn't know that at the time

Run - 3 miles

Goal: 19:57 (6:39 pace)
Official Time: 20:14 (6:45 pace); 2nd in AG (24 total)

I took off not quite as hard as I did at Waconia. I learned my lesson there: That my runs legs, while feeling stronger every week, are just not all there yet. I should be running sub 6:15's or lower. And I'm sure that will come. It's just going to take some time.

I start passing people and get the "nice pace" comments I am always grateful to hear from other participants. I'm looking for Christenson and can't see him at all. I just keep telling myself that a person can make up a lot of time over three miles and keep plugging away. Just a little before turn-around, I see Charlie coming back. All Charlie did was run a 17:47 (5:56 per mile pace) Then Erickson. Still haven't see Christenson. On this run course there is a hard left turn and about 30-yards or so to the turn-around. Well before that hard left turn, I see Christenson coming back. He must have a good 250 or 350 yards on me. Or more. Hard to judge, but I'm thinking there is no way I can catch him.

I keep pecking away.

With about a mile to go, I can finally see him from behind. That's all I needed. Blood in the water. With a half-mile to go I pass and I pass hard so he can't respond....if he even knew I was in his AG, I'm not sure.....but there was an initial response but then the footsteps fade behind me.

Now I'm just toast. I may have went too soon. I still have a good half-mile to the finish and I'm totally gassed. I just kept the stride as smooth and easy as possible, looked over my shoulder with a 100-yds to go and just went hard to the finish. Eked out a podium spot by 22-seconds in a very good age group. I was pretty stoked.

Maybe best of all, I ended up only eight seconds off the previous course record. Of course, the 50-54 AG record was lowered on this day. With Charlie Roach clocking a 1:02:52 (Previous record was by Terry Alexander - 1:07:07 in 2009). So, I'm very pleased to have been on record setting pace for a record that had held for two years.

For my efforts, I placed third in the male 50-54 AG and got one of the awards I admired at Manitou but was on the outside looking in.

MinneMan 50-54 3rd place award

OptumHealth Performance put on a good show as always. I really do like the official podium presentation. Nice touch and very classy.

L-R: Brian Maas, Charlie Roach, Scott Erickson

So many faces once again to meet and greet. I got to speak with Tim Litzinger and his son Zach. Zach officially became a triathlete at MinneMan. And I do see that Dad owns bragging rights for at least a little bit longer!!

Officiating this USAT event was the illustrious Bill Nevala. I again enjoyed chatting with Bill and we talked about how he is a Montana boy and how the Well Kept Wife™ and I honeymooned in Glacier. So he shared a photo of Lake McDonald with me as that was the site we first tented at. Yep, honeymoon in Glacier in a tent. Much better than a stupid drunk fest in Vegas....don't you think? Well, we do.

Mr. Chris Hawes was sporting his very sharp OptumHealth Performance and looking very dapper. Chris said he had an off day....but finishing 5th in your age group is NOT an off day in my book.

I also met Nick Morales from TriJuice.com. Nick likes the various recipes I post here now and then and wanted to ask if he could use some of them on his site. No problem. Always happy to share some nutritional value with the fellow tri-geeks. Nick tells me the Rev3 event in Wisconsin Dells will happen next August (2012). They are just working on the logistics. I think that would be a fun one to do.

Best of all, was yet another fellow triathlete acquaintance from my racing at the Lakes to Pines event these past four years in Park Rapids. Last week at Waconia it had been Neil King who has found the fountain of youth. This week it was David Lewis. All David did was place 8th overall. Once the Elites were thrown out, David was at top of the amateur board. I guess a 17:49 run will do that for you. Wow! It was great to see him again.

Next Event:

Jul 17 - Heart of the Lakes (Long Course) - Swim 1/2 Mi, Bike 21 Mi, Run 5.3 Mi

This will be my first time at this event. And while I thought I had ZERO chance of making the podium at Waconia (3rd in 50-54) and MinneMan (3rd in 50-54), I really do mean it this time. Take a look at some of the names already signed up in this very deep age group (no particular order): Dale Forde, Charlie Roach, Kevin Olsen, Kirk Vesterstein, David Goldberg, and Scott Ransom. Holy merde. And by the time registration closes it could be worse. But it will be fun. If there is one thing I can say about us older, distinguished gentleman of the sport.....there is zero animosity. No egos. We truly enjoy seeing one another and we have a good time.

Product Review: Mizuno Competition Apparel

2011-07-05T06:44:00.008-05:00

I recently did some shopping at Running Warehouse. Not for shoes this time but for apparel. I had heard good things about the Mizuno Competition Apparel line. I was in need of a new running outfit for road racing and needed a lightweight singlet and lightweight racing short with a 1" to 1 1/2" inseam with split leg.

For the top, I chose the Mizuno Men's Aero Singlet (Model Number: 420878) as pictured below. It is super thin. When it arrived I knew I had a terrific upper. The back and side areas have large mesh so I know without wearing the product it will breath like a dream. The design of the back is very cool looking. Again, I have not yet worn it but I just know this will be terrific. It retails at MSRP: $45.00 RW Price: $36.95.

Front

Side

Rear

For the bottom I chose the Mizuno Men's Aero Split Short (Model Number: 420881). It has a laser cut design and sheen material, and a super-fly half-split. I prefer a full split but this will do just fine. The material is sort of like, well, the best way I can describe it is the same lightweight material that tents are made out of. I'll be curious as to how it breathes and how it carries once it is soaked mid-way through a half-marathon. But it is cut well and fits me well. It has some mesh holes in the rear split which can be seen in the photos below. The short retails at MSRP: $48.00 RW Price: $38.95.

Front

Side

Rear

Both products are true to size. Best of all Running Warehouse offers free 2-day shipping. Can't beat that.

Texas Style Bacon, Beans and Eggs: Black Bean Chilaquiles

2011-07-04T07:47:00.000-05:00

I often fuel myself with black beans. I also like to work eggs into the diet during race season. So, why not combine both and add a little kick Texas style? Have fun!

Total Time: 1 hr 25 min

Prep: 25 min

Inactive: 30 min

Cook: 30 min

Yield: 4 servings

Level: Easy

Ingredients

12 corn or flour tortillas, cut into strips
Cooking spray
1 tablespoon vegetable oil
8 slices smoky lean bacon, sliced across the strips 1/2-inch long
1 red onion, peeled, quartered and sliced
2 Fresno or jalapeno chiles, sliced
4 cloves garlic, chopped
1 (28-ounce) can black beans
1 tablespoon cumin (a scant palmful)
1 rounded tablespoon chile powder (a healthy palmful)
Salt and freshly ground black pepper
1 cup beer (recommended: Negra Modelo)
1 (14-ounce) can diced fire-roasted tomatoes
Small handful fresh cilantro leaves, chopped
1 1/2 to 2 cups shredded hot pepper sharp Cheddar cheese or Pepper Jack cheese
4 eggs, to prepare any style (1 per person)
Ripe avocado, halved, pitted and diced
Lime, cut into wedges

Directions

Preheat oven to 425 degrees F.

Cut tortillas into strips and spray with cooking spray. Bake 12 to 15 minutes until crisp. Arrange in casserole dish.

Heat a skillet over medium-high heat with 1 tablespoon vegetable oil. Add bacon and brown then remove with a slotted spoon. To the skillet, add the onions, Fresno peppers, and garlic and saute a few minutes.

Add the beans and season with cumin, chile powder, salt, and pepper, stir in tomatoes, cilantro, and beer. Thicken 1 minute, then adjust seasoning and arrange on top of tortillas, and scatter in bacon bits and cheese.

Cool and store for make-ahead meal.

Bake in the hot oven until bubbly and hot, top with fried eggs (as soft or hard as you like), diced avocado and lime wedges.

Totals: Month Ending June 2011

2011-07-02T18:07:00.000-05:00

This is what I see every time I go to lace up for the next workout. I may not be the fastest guy around. But it is the approach I take to my racing. One should leave it all out there. It's better to fail knowing you gave your best than to not even try.

Not a bad June. Not a great one. I keep having nightmares about the pelvic stress fracture making a second appearance as I start to ramp up the run mileage. But so far, those thoughts have been kept deep inside my REM sleep and not during my waking hours. I am taking GREAT caution with my running. Only this past week have I finally exceed the five mile mark which was my longest run since February 20 when I did a 10K training run. Next week I may try to get in a 6 miler.

I'm still dealing with a bad right hammy or IT band or something not quite right in that leg which is opposite the stress fracture area. It has slowly gotten better these past five weeks. Hopefully I can kick that minor injury in July.

June 2011 Total Numbers

Total Workout Hours: 31:54:57
Swim Yards - 20200
Bike Miles - 313.84
Run Miles - 68.18 (7:58 per mile avg)
Days Missed to Weather, Injury or Planned Rest - 4
Compare to last year -

June 2010 Total Numbers

Total Workout Hours: 31:39:51
Swim Yards - 20176
Bike Miles - 317.79
Run Miles - 53.97 (7:56 per mile pace)
Days Missed to Weather, Injury or Planned Rest - 5

Compare to last month -

May 2011 Total Numbers

Total Workout Hours: 28:46:07
Swim Yards - 21700
Bike Miles - 351.32
Run Miles - 25.19 (7:42 per mile avg)
Days Missed to Weather, Injury or Planned Rest - 7

2nd Annual Tour de France Fantasy Cycling Challenge

2011-07-01T06:19:00.000-05:00

We had fun with this last year and gave away a very nice Tyr Transition bag in the process.

So, I am inviting you once again to sign up for the TravelersTour de France Fantasy Cycling Challenge. Sign up now at NBC Sports. See the Official Prizes, Rules and Scoring. There will be three prize levels this year (note that I am not eligible for prizes):

3rd place: $25 gift certificate to Running Warehouse
2nd place: $50 gift certificate to Running Warehouse
1st place: $100 gift certificate to Running Warehouse

Hey, who doesn't needs shoes or nice apparel?

To sign up for a team, click here to create your account. Once you have created an account, join the league with the information supplied below. Sign up ASAP, but understand that the Prologue through Stage 3 are the Practice stages, when we get to Stage 4, your score will be reset to zero as the Official Race Phase begins and your roster will be locked.

League Name: Tundra Transition Zone
League Password: triathlon

Everyone be sure and understand the rules. Once it officially begins (stage 4) your roster is locked although you can change your lineup each day. Looks like you will want a sprinter and a climber for sure.

Your team salary must not exceed $500. Participants will only be able to make changes to the fifteen (15) riders on their teams during the Practice Period. Participants who enter after the Practice Period will not be able to make changes to their team once they have selected their fifteen (15) riders. After selecting your team, you can select a starting lineup of nine (9) riders for the next day. Each day a rider from your starting lineup places within the top fifteen (15) riders for the day, or is identified as the overall leader, best climber, or best sprinter, you will receive points.

You may change your starting lineup of nine (9) riders each day, or leave it the same throughout the Contest Period. Only starting lineups changed at or before 2:59 a.m. ET each day will be realized the next day; changes to a lineup received after 2:59 a.m. ET on a given day will not be realized until two (2) days following the date the changes were made.

Good luck!

Race Result: 2011 Lake Waconia Triathlon

2011-06-27T05:54:00.013-05:00

Event: 2011 Lake Waconia Triathlon (USAT)
Date: Sunday, June 26, 2011
Location: Waconia, MN
Hotel: Home, sweet home
Weather: 62F; mostly cloudy; wind from SSE at 9-11 MPH; periods of showers
Official Results: Overall results

Personal Results

Goal: 1:39.54
Official Time: 01:41.02
Overall: 68th overall (315 total); 39th in Males (206 total); 3rd in 50-54 AG (24 total)

I returned to the site of my first & only DNF, the 2009 Lake Waconia triathlon, to give it another try. On that particular day, they had to fish me out of the water. I was not happy.

So I had not officially completed this course. Nor had I done my usual pre race day drive of the course to see what I might be up against. So I was going in blind. That is not something I usually do and don't recommend doing it. However I had lack of time to do so and talked with a few folks who have done this event before. The only thing that I was questioning is why everyones run times seemed so slow. Was the course long? Nope. Just hill after hill after hill. More on that later.

On this day, the weather was cloudy and cool. Low 60 F for the air temp and a reported 66 F for the water temp, but if felt much colder than that. Of course, it was still better than swimming in icy 53 F water (hats off to you Adam!). It decided to shower on us a bit on the bike, but otherwise one could not really complain about the weather conditions.

Time for the personal report.

Swim - 0.5 miles

Goal: 15:04
Official Time: 15:20; 6th in AG (24 total)

Per my eyeball assessment, I thought the course looked short. But I forgot to take into account how big of a lake this is. Trust me, the swim course was NOT short. Like the Pigman Sprint, this was a time-trial start for the age groupers. A person was sent off every three seconds. For big events, I have come to favor this. Much less congestion on the water.

The course was rectangle in nature. Long swim to first turn buoy, shorter segment to the next turn buoy, then straight in. It seemed to me that the first buoy would never come. I made the turn and navigated to the inner lane as it seemed everyone was swimming outside. So I had a nice, uneventful swim as far as traffic goes.

After making the turn for home it seemed like the beach was not getting any closer! I'd swim about a dozen strokes, take a sight, and the damn shore never seemed to get closer. I was starting to worry I'd expend all my energy just to get to T1.

Shore eventually did come and I looked down to see 15:02 on the watch. Long run to the first mat and even another long run to the bike. But I was pretty happy.

T1
Goal: 01:50
Official Time: 01:45

Despite the long run up to T1, I had a good transition. See? I'm back under two minutes and hopefully will stay there the rest of the season. My only whoops was when I realized I had forgot to put baby powder in the bike shoes. But no problem otherwise.

Bike - 20.0 miles

Goal: 54:20 (22.1 MPH)
Official Time: 54:59 (21.8 MPH); 4th in AG (24 total)

This was an ambitious goal for a course I had not seen or ridden before. And I'm still not up to snuff in bike shape after the stress fracture but my times are improving each week. Maybe I can get back into the 22's at the next event.

This bike course has a lot of good climbing initially, then turns into some rollers that continue for the rest of the way. So after five miles I was only averaging 21.4 MPH. At mile 10, I had worked that to 23.1 MPH average thanks to the tailwind and having left the big hills behind. And then we turned into the wind and by mile 15, I was down to 22.3 MPH average and dropping as a few more hills combined with the wind to scrub that speed off.

I was certain that the dreaded leg cramps would appear at some point on the bike due to the distance but they never materialized. So I came into T2 just a little over a minute off my goal. I thought I could make that up easy in the run.

T2

Goal: 01:20
Official Time: 01:29

I should have been under the goal easily. But since my feet were so blistered from the previous race I put on socks before slipping into the new LunaRacer flats. And then after taking about eight steps to the exit, I realized I forgot to grab my race number belt and had to turn around to get that.

Run - 4 miles

Goal: 27:19 (6:50 pace)
Official Time: 27:42 (6:56 pace); 4th in AG (24 total)

Yep, when was the last time you saw me not in the top three in the run? It's been a while, that's for sure. I had been duly warned about the opening hill on the course, so I had adjusted my run split to account for that. What I had not counted on was the series of rollers that followed! Climb, descend. Climb, descend. I'm not sure there was a flat component on the entire run course. Very challenging. And I have not yet started to incorporate hills into my workouts since starting up running a few weeks ago.

But I gave it the ol' college try and ran as hard as I could. I started out like I was going to run 6:20's and MC Jerry MacNeil mentioned something like, "There goes Brian Maas running like a bat out of hell." But it didn't last.

I was fortunate to hook up with a few youngin's and we helped pace each other through the course. I also got to chat briefly with Grand Master standout Neil King. 62-yo Neil is someone I know from racing in some triathlons in northwest Minnesota. I hope I can be racing as well twelve years from now. Good show Neil!

And the return on this out-and-back course I saw lots of familiar faces, including Chris Hawes who had a great race and PR'd on this course by three minutes. Chris, you were looking very strong!

No excuses for the poor run. This was the longest run I have done in training or racing since the stress fracture. It's all gravy at this point. I was able to run without pain and able to finish strong. The rest will come.

For my efforts, I placed third in the male 50-54 AG and got one of the much sought after beer mugs. To be frank, I didn't think I stood a snowballs chance in Hell that I would podium. And in looking at the results, I see 50-54 standout David Goldberg was not able to finish the race or had a problem. That certainly would have knocked me off the podium. But I also beat a few people I thought I would not be able to. That's why they just don't hand the awards out on merit.

Lake Waconia beer mug award!

Maybe I should have filled it with Guinness?

Next Event:

Jul 2 - Minneman Triathlon; Oak Grove, MN (USAT) - 0.3 Mile Swim, 13mi bike, 3 mi run. Another event that will be next to impossible for me to podium in as every stud typically shows up here.

New Race Flats

2011-06-23T06:34:00.003-05:00

Yup, had to go shoe shopping. The Mizuno Wave Universe 3 are great shoes. Very light. 2mm heel drop. But absolutely suck for sockless wearing. The material has a fish net meshy quality to it. As result, I have seven blisters on the feet after wearing in a tri for the first time. Two blisters are very bad and I will have to spend extra seconds in transition this coming weekend to put on socks. Lets look at this shoe again.

Since lighter weight equals faster running times, then the Wave Universe 3 might be considered an unfair advantage. If your are a serious road racer then you must ask yourself if you are serious enough to don the high performance Wave Universe 3. Model Number: 410375.0010. Weight: 3.6 oz (size 9). Stack Height: Heel (18mm), Forefoot (16mm); non-removable insole.

Note - The Universe 3 is no longer made as the Universe 4 is due out in July.

So, I went shopping at Running Warehouse (thanks Mario for the suggestion) and ordered two flats.

Shoe #1: Nike LunaRacer+

I loved-loved-loved my old Luna's. They eventually blew out, literally, and the new generation of LunaRacer had a very narrow toe box and didn't feel good to me. Imagine my delight (insert girlish squeal here) when I read that due to popular demand, Nike brought back the original Lunaracer+ as the update to the Lunaracer+2. The LunaRacer+ delivers more cushioning than should be possible in this light a shoe. This is a great shoe for marathons and tempo days. Model Number: 324909-047. Weight: 6.6 oz (size 9). Stack Height: Heel (27mm), Forefoot (21mm). So a 6mm drop.

Shoe #2: Nike Streak 3

What caught my attention was the shoe was on sale for $67.88 (reg. $85). Designed and developed by the best marathoners in the world, the Streak 3 is a versatile 5k to marathon road racing shoe. The Cushlon LT midsole and Zoom Air unit in the heel gives ample support and cushioning. Ounce for ounce, the one piece upper reduces significant weight and also allows for rapid water drainage. Model Number: 375386-800. Weight: 6.7 oz (size 9). Stack Height: Heel (28mm), Forefoot (18mm). So a 10mm drop which will give more cushion over the LunaRacers and might be my shoe of choice for half-marathons and over. Like I said, on sale so if nothing else, they will be good tempo day trainers.

Both shoes arrived in the promised 2-day free shipping. Both feel good. The Luna's are the original. Like Classic Coke, not New Coke. The toe box is just fine and the seem to have improved the tongue a bit so it is a tad longer and will be easier to slip on quickly.

The Streak's seem like a very nice shoe as well. A bit roomier, actually, in the box than the Luna's. I'll have to experiment with both and see how they feel when in action. I will provide updates on both shoes as I break them in. I would hazard a guess that the Luna's will be on my feet this coming Sunday at the Waconia Tri.

Race Photos from RochesterFest Sprint Triathlon

2011-06-21T08:31:00.000-05:00

Photos are from Minnefota Moments.

Coming out of the water

On the bike

Heading for the finish

Across the line. Notice the hammy wrap on the right leg.

Again with the 'look of agony"!

Race Result: 2011 RochesterFest Sprint Triathlon

2011-06-20T13:14:00.000-05:00

Event: RochesterFest Olympic & Sprint Triathlons (non-USAT)
Date: Sunday, June 19, 2011
Location: Foster Arend Park in Rochester, MN
Hotel: TownePlace Suites
Weather: 69F; mostly cloudy; wind from SE at 7 MPH
Official Results: Sprint Overall results; Olympic Overall Results

Personal Results (Sprint Triathlon)

Goal: 1:02.08
Official Time: 00:58.29
Overall: 15th overall (153 total); ? in 50-54 AG Males (for whatever reason, the race results don't list the overall summaries); 2nd in 50-54 AG (11 total)

I decided to pop into this race for a myriad of reasons. I had not seen fellow Pulitzer prize winning blogger and multi-sport budding elite masters athlete Mario Minelli since the 2009 season. I wanted to race again in the Mizuno Wave 3 Universe flats that I had been ignoring since the Apple Duathlon. And perhaps most of all, I wanted to visit Rochester without an air of gloom over me. Rochester drives an immediate association back to 2007 when I spent a lot of time at the famed Mayo medical facility trying to figure out what was wrong with me. I wanted to visit without that dark cloud over me.

Mario met me at Packet pickup and then we ate at Chipolte before heading out to view the course. I was able to get a good sense of the course and saw the 'pond' we'd be swimming in for the first time. Take a gander at the swim setup in the video below. The Oly course used every square inch of available water and required the swimmers to exit for a 20-yd run before repeating the course. The sprint course (0.25mi) was a one lap affair where we turned at the yellow triangle buoy seen in the video.

Mario is doing Ironman Moo in 12-weeks time. And he's a superb athlete. He can really hammer on the bike and his run is officially at 'stud' status. Let's watch him finish the Oly event.

Time for the personal report.

I liked the course. The little pond was ideal for the swim as it is down in a little valley. Like a cereal bowl stuck in the middle of nowhere. It drops off quickly and is surprisingly clear. The bike course had a lot of sneaky little uphill climbs going out whereby the road looked flat but you were actually climbing. Ten miles on a bike can go fast....I was just getting warmed up!

The run was your typical combination of roads (under construction) and pathways. It was getting a bit humid out there.

Swim - 0.25 miles

Goal: 07:20
Official Time: 06:27; 2nd in AG (11 total)

Per my eyeball assessment, I'm still convinced the swim was short of 0.25 miles. But I was assured it was via the race director as they used GPS equipment to set it up. I was in the 10th, and very last, wave. I swam with AG winner, Bill Baker, the entire distance. We both just pulled away from the field but ended up swimming into the tail-end of Wave 9, but it wasn't too bad. I was grinning from ear-to-ear as I glanced at the watch upon exit and almost nipped Bill at the timing mat. Best swim of the year, short course or not.

T1

Goal: 02:50
Official Time: 02:15

Despite the long run up to T1, I had a good transition. Most of the wet suit was stripped by the time I got to the bike. No issues here.
Bike - 10.0 miles

Goal: 29:51 (20.1 MPH)
Official Time: 27:48 (21.6 MPH); 3rd in AG (11 total)

I had no idea what to expect on the bike course. After conferring with Mario, looking at previous year results for my age group, and looking at the elevation map I could have gone anywhere from an estimate of 19 MPH to 21.7 MPH.

Big ol' hill seemed to loom large at the turn-around.

I like a 10-mile bike course. It is over before it even starts. Just like the earlier three weeks, my bike legs are still not quite there. Again I had a questionable start as the legs felt dead. But as with the previous races, by the time I hit the turn-around the legs were starting to heat up and the speed picked up.

T2

Goal: 01:10
Official Time: 01:16

I should have been under a minute but again paused to take a quick sip from the bike bottle. It was starting to get humid and I knew I wouldn't take any water on the run.

Run - 5K

Goal: 20:55 (6:45 pace)
Official Time: 20:45 (6:41 pace); 1st in AG (11 total)

I would have liked to be under 20-minutes but the endurance post stress fracture just isn't there yet. But the times have been dropping race-by-race. I was able to run multiple times in the week leading up to this event for the first time since the stress fracture.

I did reach for and wear the Mizuno Universe 2 flats. It will be the last time for a triathlon. This is the first time I have worn them sockless. The Mizuno's material is sort of fish net material...meshy if you will. And they rubbed severely. I opened two big blisters on the instep area and was not surprised to see bloody stains on the shoes after the race was over. So now I will have painful feet all week. Ugh!

I have ordered in two new possible flats from Running Warehouse. First pair is the Nike LunaRacer. Due to popular demand, these are the original LunaRacer. So they should fit well right out of the box and replace my worn & torn first generation model. The second pair.....on sale no less.....is the Nike Streak 3. One of these shoes will be on my feet this weekend.

Next Event:

Sunday, Jun 26 - Lake Waconia Tri (USAT), consisting of a 0.5mi swim, 20mi bike, 4mi run.

Race Result: 2011 Manitou Triathlon

2011-06-13T06:21:00.022-05:00

Event: 22nd annual Manitou Triathlon (USAT)
Date: Sunday, June 12, 2011
Location: Ramsey County Beach, White Bear Lake, MN
Hotel: Home, sweet home
Weather: 54F; partly cloudy; wind from ESE at 7-10 MPH
Official Results: Overall results

Personal Results
Goal: 1:15.08
Official Time: 1:18.21
Overall: 45th overall (251 total); 31th in AG Males (165 total); 5th in 50-54 AG (20 total)

One way to review this race would be to simply be satisfied that I have one more race under my belt as I recover from the pelvic stress fracture. Another way to look at it is with pure disgust over so little progress.....indeed, regression....due to the lack of training I have been able to do these last few weeks. It's bad enough that I am almost thinking of just packing it in for the year and start looking at 2012.

Almost.

On top of it, I seem to be fighting some sort of stomach bug or else the stress from the Real Job has finally led to another ulcer. Hopefully it is the former and not the later.

Time for the personal report.

The day started out well enough. The sun was shining and the winds low. Then the sun went bye-bye and it got cold fast and the wind picked up a bit. I'm not sure what the water temperature was but the typical response from people entering the water for warm-up was, "Ooooh, that is cold". Definitely colder than the lake in Iowa for Pigman.

Swim - 0.5 miles

Goal: 14:04
Official Time: 15:51; 5th in AG (20 total)

Perhaps too ambitious of a goal. I was pacing my possible time off the Pigman split from the week before. So, either I swam better at Pigman OR the course was shorter OR the Manitou course was long.

What was interesting is what occurred during the elite wave that went off right before my wave. The swim course was a rectangle. Four buoy's out, three across and four back. We are watching the elites and then inexplicably, the leaders all turned at the third buoy! It wasn't until they saw they were inside the backside buoy that they realized their error. To their credit, they turned around and got back on course. I would say nearly every elite made this error. And you can notice it in their swim times.

I thought I had a good swim. I went out easier than Pigman, this race being a 0.5 mile swim. By the time we were heading for shore I was in a group of two other people and we sighted and drafted off each other. I was very surprised to see how slow I was.

T1

Goal: 02:20
Official Time: 02:53

As this was my first time at this event, I didn't realized this was another loooooooong transition. Comparable to Pigman. I did better this time in that by the time I hit T1 my upper wetsuit was off and my lower was hanging below my waist. The only sad thing, my gold chain with cross must have been snagged inside as I lost it. Funny how certain jewelry is precious to a person.

Bike - 13.5 miles

Goal: 37:19 (21.7 MPH)
Official Time: 37:45 (21.5 MPH); 4th in AG (20 total)

The bike was so weird. I could not, for the life of me, get the legs to respond on the first five miles. Maybe I should not have done that 20-miler on Friday. Maybe the half-mile swim took more out than I thought it did. Or maybe, I'm just out of shape.

I'm upset here as I secretly thought I could easily be in the mid-22 MPH range. My legs did finally wake up shortly before the turn-around. It took me 21-minutes to go out, 16-minutes to come back. Where were those legs on the front half?

But, for the second week in a row there was no leg cramps. One positive.

T2

Goal: 01:00
Official Time: 01:19

Another long run to rack the bike, and I was hit with a surprise. There were already four bikes racked up int he male 50-54 section. Not good. Unless I had a monster run, I would not be looking at a podium finish. I then had to make a decision. Do I reach for the ol' fraying Luna Racers or the Mizuno's (Universe 3? I had laid out the Mizuno's to purposely use, and try again, for the run. But I passed and grabbed the Luna's. I went for the familiar over the unknown.

Run - 5K

Goal: 20:24 (6:34 pace)
Official Time: 20:35 (6:39 pace); 3rd in AG (20 total)

It was billed as a 3-mile run but the results are showing it as a 5K...so whatever. I ran okay. No cramps and it went fairly smooth. I had a nice kick into the finish and it was all over but the crying. No pain from the stress fracture. Another good sign. Perhaps this coming week I can actually get out and run. In between Pigman and this event, I was able to get in one 3.5 mile workout due to the various pains in both sides.

Next Event:

Sunday, Jun 19 - HyVee Rochesterfest Sprint Triathlon, consisting of a ¼mi Swim, 10mi Bike, 5K Run. This is possible. I've not signed up yet. I might opt to take the coming weekend to simply kick-back and train. Or I may race. I'll decide my mid-week. If I have to guess, I will pass (sorry Mario). We'll see how the next few days are.

If not that event, then my next event for sure will be:

Sunday, Jun 26 - Lake Waconia Tri (USAT), consisting of a 0.5mi swim, 20mi bike, 4mi run.

Special note: I finally got to meet Greta Simpson and Tim Litzinger. Greta competed with the elites and, um, chicked me by three seconds. Great race Greta! I looked for you again when I had caught my breath to chat some more. Too many people!

Tim was a volunteer at Manitou Triathlon. He is suffering from some form of sciatica. But there he was, posting the results at 'eye level' ...if you are 6'3". Hope you get back racing soon, Tim.

And finally, huge Shout Out! to fellow tri-geek William Jenks of Ames, Iowa for his 05:06:51 at Kansas 70.3 this past Sunday. That was good enough for 6th overall in the mens 45-49 AG. ~~And that was sans wet-suit.~~ From William: Cool weather and rain made it wet suit legal, believe it or not.

Pictures from Pigman

2011-06-09T06:14:00.004-05:00

Photos from IowaSportsPictures.com. Always good to see how fat I look.

Out of the water & to T1

Starting on the bike

Finishing on bike

Starting on the run

Nearing the finish

Look like I'm gonna die

And my Par score for Apple is in: 86.89851. Combine with the January Frost "yer Fanny race in Texas (87.1597) & I am sitting at 87.02891. Up from 85.48 in '10. I'll take it. I have one to three more possible du's left in '11, so perhaps I can bump that up some more.

Race Result: 2011 Pigman Sprint Triathlon

2011-06-07T06:49:00.003-05:00

Event: 20th annual Pigman Sprint Triathlon
Date: Sunday, June 5, 2011
Location: Cedar Rapids, IA
Hotel: Cedar Rapids Marriott
Weather: 81F; partly cloudy; wind from ENE at 7-9 MPH
Official Results: Overall results

Personal Results

Official Time: 1:18.15
Overall: 66th overall (648 total); 50th in AG Males (387 total); 7th in 50-54 AG (35 total)

This will be somewhat shorter than my usual race reports. I'm looking at a stressful week at work, the Boy® is out of school after Wednesday, and my parents will be in town as he is 'graduating' from elementary. Next year, middle school. Where does the time go?

I finished off the podium but in many ways this event was more satisfying than the Apple Duathlon when I won the 50-54 age group. I was pleased with my performance in all three elements. Keeping in mind I've only been training for a couple of weeks now, I came away really happy and the confidence is building that perhaps I can salvage something of this season after all.

I felt really solid in the water. I had zero leg cramps on the bike. And save for a little lingering calf soreness from the Apple Du, my run felt good. So the run legs are getting back under me and the bike, while still a little off, is coming around.

Pigman had Time-Trial start to the swim, as athletes lined up according to their respective age group wave and then one person started every 3 seconds by crossing over the chip timing mat on the beach before entering the water. I was in wave 5, so it was a somewhat slow process to eventually get to us. But I enjoyed having much more room to maneuver in the water.

How it looked this past Sunday at the TT swim start

There was a downside to the time trial start though. I had a false sense of doing well. I was not passed in the water and felt like I passed dozens and dozens of people. I was only passed once on the bike (by a chick...albeit a fast one, Jenny Saylor) and passed scores and scores of people. I was not passed on the run at all....and again, picked off person after person. So I crossed the line thinking, "Hey, I did pretty good."

Um, no. You got creamed.

But after that brief downer of seeing my name in 7th for the age group, I realized that A) you are just 13-weeks removed from a pelvic stress fracture, B) you have had a total of 8 training runs, C) you have the whole season in front of you yet. I had predicted I would finish in 1:18.00. I ended up in 1:18.15. There is nothing there to be mad about.

So, I will continue on my plan to race as much as possible through early July and then see if I can get back to being competitive. I expect to get creamed again during these June/early July events, but as long as I am making personal progress I'll be sated.

Time for the personal report.

301 miles one-way to Cedar Rapids. You know what? That starts to wear on a old man who doesn't have much of an ass to sit on any more. I think in the future I will be sticking closer and closer to home!

Plus on this trip I forgot my toothpaste and I forgot my CarboPro. So I had zero fuel for race day morning and had stinky breath. I made do with some Starbucks VIA packets and a couple of Stinger waffles. I also used a total of five Stinger energy chews during the event. I might have to try that combo again considering I had no muscle cramp issues.

Swim - 0.5K (547 yards)

Goal: 08:30
Official Time: 08:43; 8th in AG

Water temperature was a sweet 71F. It was my first time at this event, so I had no idea what it would be like. The water clarity was a bit murky but it has a nice sandy beach. Simple out (buoys on right....I hate that!) and back.

How the lake looked the night before the event

I warmed up for about 10-minutes. Peed in the wet suit about seventeen times (Starbucks, remember?). Lined up for the time trial starts and BOOM! I'm off. I had a nice clear swim and only knocked into a person once (why do people think they can just stop swimming!?!?). I felt comfortable the whole time. Got a little fatigued (oh, wait.....only Joe Mauer gets fatigued) near the end but I really was happy here.

T1

Goal: 02:50
Official Time: 03:04

Oh, just shut-up. I know I'm slow in transition. But before you say too much, from the time one leaves the water to the time you actually reach transition has to be about 150-yards. I mean.....take a look:

See the little bit of blue in the background?

Then when you get to transition, you might have to run another 50-100 yards to reach your bike. With nearly 700 people (not counting relays) it was one ginormous transition area:

I was about midway between the two ends

So, three minutes was not necessarily all that, ahem, bad. And I was wearing my two piece DeSoto Water Rover wet suit for the first time this year and forgot how fun it is to remove the upper. It's not.

Bike - 15.5 miles

Goal: 43:14 (21.5 MPH)
Official Time: 43:43 (21:3 MPH); 7th in AG

Again, first time at this event so I was gauging off what I knew from talking to various people. The first few miles of the course are twisty-turning roads to just exit the park. Then its nice for a while. Big downhill, and flat stretches. We were required to do this funky squared turn around in the small hamlet of Palo which bit off some speed. But I was at 23.2 at this point. Then it was back towards the park, actually going past it before we turned around again to enter the park and finish up. Couple of big hills in there that took the speed off.

I kept waiting for the leg cramps to appear, but they never did and that made me very happy.

T2

Goal: 01:20
Official Time: 01:27

Another long run to rack the bike, but no leg cramps to make me swear as I put on the flats. Oh, and I went with the ol' fraying Luna Racers. Passed on the Mizuno's. I want the legs fully recovered before I reach for those suckers again.

Run - 5K

Goal: 22:34 (7:15 pace)
Official Time: 21:20 (6:52 pace); 3rd in AG

Nice. I went out in 6:45ish for the first mile. Then we hit a couple of rollers and I lost gas fast. I had some lingering calf soreness from Apple in the right calf which bothered me a wee bit, but nothing bad. It was starting to get a bit warm as well. Again the, "You're going to have to walk this time" thought entered my head. Not sure where this is coming from, probably lack of confidence. I was running 6:03-6:05 pace in 5K's before the fracture so I'm probably reaching too hard to get back to that point and ending up bonking on the run as the mind wants to go-go-go but the legs are no-no-no.

Best of all, unlike Apple I am actually walking around. I'll be icing a bit this week on the right calf and right ham. But I think I should be good to go for the next event. Just hope I can keep improving week by week.

Next Event:

Sunday, Jun 12 - 22nd Manitou Sprint 0.5mi Swim, 13.5mi Bike, 3mi Run. Another first time event for me. That half-mile swim should be interesting.

After that, I had been looking at the Bismarck (NoDak) Sprint Triathlon on June 18, but I may end up passing on it. Bismarck is having severe flooding. The current event site is under water. So they are moving it to another lake which I don't hear good things about (ultra weedy) and the bike course is hilly. Yuck.

So, if I do something that weekend I may instead jump into the Rochesterfest Sprint Tri on June 19. I can stop by the meat store on the way down so I can grill up some good stuff for Super Mario.

Oh, almost forgot. This is cool. It is called the Midwest Multisport Series. Unlike most race series, each of the races in the Midwest Multisport Series is put on by a different race director. By completing a race in the series, points will be automatically calculated and you can track your progress throughout the series. You keep points in your five best races and any additional races earn 25 bonus points. The more races you do the more points you earn. Completing more than 5 races will earn you 25 bonus points at each of those races. Up to 125 bonus points.

Midwest Multisport Series Point System: Overall winners (male & female) receive 1,000 points. Each athlete earns points based on the percentage behind the overall winner (e.g. if time is 30% slower than overall winner, you will receive 700 points). Athletes are scored for the Series on their 5 best results. I'll be doing five the possible events this season. Take a gander at who is #5 currently in the male 50-54!

Photos from 2011 Sartell Apple Duathlon

2011-06-02T06:19:00.000-05:00

Here are some photos from the Apple Duathlon held on May 28 in Sartell, MN. Photos are from Minnesota Moments.

Checking over the setup in transition

Start of the Mens 50 & Over and Relay Wave. Charlie Roach takes the lead.

Getting into stride in opening 400-yards

Leaving T1

Entering T2

Done!

Totals: Month Ending May 2011

2011-06-01T06:11:00.001-05:00

General Barnicke: Are you telling me that you men finished your training on your own?
John Winger: That's the fact, Jack.

May 2011 Total Numbers

Total Workout Hours: 28:46:07
Swim Yards - 21700
Bike Miles - 351.32
Run Miles - 25.19 (7:42 per mile avg)
Days Missed to Weather, Injury or Planned Rest - 7

Compare to last year -

May 2010 Total Numbers

Total Workout Hours: 41:09:05
Swim Yards - 20000
Bike Miles - 344.85
Run Miles - 111.54 (8:00 per mile pace)
Days Missed to Weather, Injury or Planned Rest - 5

Compare to last month -

April 2011 Total Numbers

Total Workout Hours: 17:59:05
Swim Yards - 25000
Bike Miles - 175.48
Run Miles - 0
Days Missed to Weather, Injury or Planned Rest - 15