2012 Planning Phase (tentative schedule)

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2012 Planning Phase (tentative schedule)

All right folks… All good things happen with a plan in place.  The following is my tentative schedule for 2012.  This will be tweaked a bit, however the Olympic Distance events are fairly solid.

Date Event Type Registration cat Distance Location
1.1.12 Hangover Classic Running     3.1 Miles Monclova, Oh
1.8.12 Coldest Meet  Swim     Various Ypsilanti, Mi
1.22.12 Donut Dash Running     3.1 Miles Perrysburg, Oh
2.11.12 Winterfest 5k Running     3.1 Miles Whitehouse, Oh
2.26.12 Road Runners 25k Champs Running     3.265 Miles Oak Openings, Oh
3.4.12 West Bloomfield Swim  Swim     1650 SCY West Bloomfield, Mi
3.11.12 Milford Meltdown Meet Swim     Various Milford, Mi
3.18.12 Augusta Twp. 5k Running     3.1 Miles Augusta Twp., Mi
3.23.12 Michigan Masters State Championship Swim     1650, 1000, 500, 200, 200b, 200f, 100b, 100f) scy Lake Orion, Mi
4.1.12 South Beach Nautica Triathlon Triathlon     1500me*24.8m*6.2m Miami, Fl (1)
4.8.12 Dooby Do Duathlon Duathlon     2m*6.5m*2m*6.5m*2m Berkey, Oh
4.22.12 Toledo Marathon 5k Running     3.2m Toledo, Oh
4.29.12 Duathlon Duathlon     TBD TBD
5.7.12 Willow Duathlon Duathlon     5k*20k*5k Wayne, Mi
5.19.12 Galena Triathlon Triathlon     660me*16.8m*4.3m Galena, Il
5.26.12 Island Lake Triathlon Triathlon     800me*20k*3.1m Brighton, Mi
6.3.12 Racing for Recovery/Sprint Triathlon     500me*13.5m*3.5m Monroe, Mi
6.10.12 Motor City Triathlon Triathlon     1500me*23m*6.2m Detroit, Mi (2)
6.17.12 Maumee Bay Triathlon     800me*13.3*3.1m Oregon, Oh
6.24.12 South Haven Triathlon Triathlon     500me*12.4*3.1m South Haven Mi
7.8.12 Interlochin Triathlon     1500me*24.8*6.2 Interlochin, Mi (3)
7.22.12 Tri Del Sol Triathlon     800me*18.76m*4.5m Middleville, Mi
7.27.12 Craig Greenfield Triathlon     800me*16m*4.4m Clarkston, Mi
8.5.12 TBD Triathlon     TBD TBD
8.12.12 Sylvania Triathlon Triathlon     1500me*24.8*10k Sylvania, Oh (4)
8.17.12 Island Lake Triathlon Triathlon     800me*12.4m*3.1m Brighton, Mi
8.24.12 TRI    Triathlon     1000me*18m*5.75m Holly, Mi
8.31.12 TBD Triathlon     TBD TBD
9.7.12 TBD Triathlon     TBD TBD
9.16.12 Michigan Triathlon Championships Triathlon     1500me*23m*6.2m Detroit, MI (5)
10.8.12 Big House 10k Running     6.2m Ann Arbor, Mi
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Tri Season Recap 2011- Life Lessons – “the Game”

 

First and foremost, I owe a big thank you to the hundreds of people that make triathlon races possible. Everyone who pays an entry fee to a race, the race organizers, my employer, my coach and most importantly my family and my wife Kim West… all of you support my hobby and lifestyle!  Thank you!!

Tri Season 2011 went incredibly well.  There were some ups and downs as with any endeavor worthwhile.  This year, the ups greatly outweighed the downs for sure.  I broke my personal best in Sprint Triathlon, I snagged 2nd place overall in the Mideast Regional Race, I won the Michigan Sprint Series Championships and my bike splits were the best they’ve been.  The competition has been stepped up a notch and it seems everyone these days are in training for a triathlon of some sort. 

Some moments this past season that really stuck out: 

The Grosse Ile duathlon, where three of us runners were within seconds of each other on the first 5k… racing into transition, I was able to launch into the bike and put a few minutes into the field.  It was my first multisport win of the season!  That second 5k hurt, however; I kept telling myself in 18 minutes or less the pain would go away!!

The first Triathlon in Michigan, Island Lake Sprint, 800 meters swim felt smooth, 12.4 mile rolling hills on the bike (tight twists and turns almost like being in a fighter jet) and a challenging 5k run.  My friend and toughest competitor Brian Francis was in a few waves back.  Doing the math, I swore I had built in enough time… and it was like watching in the replay booth for a decision which came down to a handful of seconds.  Either way we both had a great race and he got the decision that day.  A few months down the road at the Regional Championships, his time bested mine, however; due to a penalty I was awarded the second spot.  Racing so close can sometimes come down to both muscle and luck.

If I were to say I had a favorite race… Hmmmm…that would be tough.  They were all good with the exception of a few events where the weather didn’t play nice.  One race was the Mackinaw City Mix Triathlon, which waves forced this event into a duathlon… For me it turned into an epic failure (I’m due one a season).  The other was the Mideast Regional Championships.  I was certain I’d have a sub two hour Olympic performance, however; the wind and rain got the best of me and I’d have to settle for 90 seconds over.

The closest competition was the race that I won by 15 seconds.  It was a sprint in the Potato fields of Notre Dame In.  I had led the swim by about 10 seconds and then was caught on the bike about 5 miles out.  I was a little frustrated because when I’m in my peak form, I would have held a better pace then what I was pushing.  My legs simply did not have the oomph to go that day.  Eventually, I loosened up and actually re caught the biker who had just passed me.  This was an exciting 16 mile chess match.  He bolted out of t2 in first and I was 30 seconds down.  I was watching his running form and noticed that I would make up about 5 seconds per hill… and then he gave me the look back (whenever you look back, you are either scared or tired)… I was able to get right behind him at the turn around point.  Going up the final large hill I thought this is it.  I’m going to surge as best as I can, which paid off.  I held about a 15 second gap the last mile and finished the year with a win.

I think triathlon and business mirror one another.  The reality is this:  You get out what you put in.  If you are not having fun, then you should think about doing something different.

Offseason 2011 started with me being injured, overweight and feelings of insecurity.  A lot of things in the past 2 years didn’t go as well as I thought they should have.  The reality, my results in prior years were the product of halfhearted illogical training coupled with unrealistic expectations.

Coach Tony Venticinque did a great job teaching me about training right and enjoying the race.   I love this quote of his “Sports and life mirror each other. Keep your head in the game, trust your coaching, and make the most of opportunities. Learn from your mistakes, play to your strengths and have fun. None of us are getting out of here alive.” – Coach Tony Venticinque. 

We spent a lot of time working on how to get me back in the game.  Going into the offseason, there’s now plan and the overarching theme is simple, train and race to the fullest of my abilities.

Stay engaged the entire game (even when you are up & down):

What’s my game?  For some it’s the pursuit of the Olympics, for others it’s Ironman and even others it’s local age group events.  For me it’s whatever I define the game to be.  The rules of the game should be as such:

Enjoyable, fulfilling, mutually benefiting, non-masochistic, character building & most importantly (like most things in life), you should leave the game better than what you found it.

There can be a very dark side to any singular competition event (running, marathons, ironman..etc..etc…)  And it’s important not to fall into this dark side.  Most people let the game consume them entirely & virtually cuts of all other aspects of their lives. 

Going back to Coach Tony’s advice = Sports and life mirror each other.  Surviving success (in my opinion can be the toughest part of competing).

To sum up the race season 2011 in a few words, I’d say “Life Lessons”… It’s not always about being the fastest or the best, it’s about becoming a better person.  In this life you’ve a choice of two directions – you are either growing or dying, there aint no third direction!!!

I’m eager to engage into 2012… It’ll be fun to see what’s around the corner!

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Chase for the Sprint Cup

I’m very fond of all types of racing (as one might be able to discern).  While I don’t watch as many NASCAR / Indy car races as I’d like, I do appreciate the strategy and strength it takes to win a race (or even place).  People say NASCAR racing is not a sport and the drivers are not athletes!  I say BS  – Go to your local go-cart track and ride for 20 min straight…you’ll have a new appreciation for how talented these drivers are… Also, you’ll find muscles that you never knew you had (or can make sore)…

 With that, my primary focus this year (inspired by NASCAR), is the Michigan Multi Sport Series championship.  This consists of 8 Sprint Tri/Du’s spread out over 5 months in Michigan http://www.3disciplines.com/programs/mmss :  I’ve affectionately renamed it the Sprint Cup series (ala NASCAR). 

 We are 2 races deep and preliminary results aren’t available… We’ll keep you posted a little further down the road.

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Dooby Duathlon – Race Recap

The first stop on the Multi Season train was at Secor Metro Park in beautiful Berkey Ohio.  Mother nature always loves to “test” our early season fitness at this race.  Typically, this race is either windy, wet or cold (and sometimes all three).  This year we had great temps but rough winds.  The local airport was calling for 15kts at race time.  During some crosswind stretches, we did the mean lean into the wind (in hopes of not blowing over). 

How’d my race go?  Well, the better question was how prepared was I?  All in all, I give myself a B+ for this effort.  Transitions went great, running felt smooth and injury free, the bike power was a little weak into the wind.  I think that has to do with this event being the 3rd ride outdoors all year.  Trainer rides are smooth in a controlled environment whereas road riding really beats you up.  With bumps, wind and coldness,  you forget how to translate power to move forward. 

The race itself was a blast (albeit painful)… We first start off with a 2 mile sprint through the woods… I was able to take a 30 second lead coming into t1.  Then a 6.5 mile bike in which I was caught about midway.  Going into t2 I was 20 seconds behind Roger Bonga (Long distance runner hero from the Westside of the state & all around good guy).  Roger was holding about 1mph faster than what I could muster on the bike.  During the second 2 mile run I was able to catch him as we ran into t3.  At that point, not having a 30 second lead on the bike and knowing his strength, I feared he’d put too much time into me for the last run.  At the last turn of the bike he had about 35 seconds on me, so I only gave up 25 seconds less than the first bike leg.  Hopping off,  I had about 40 seconds to make up (due to transitions)…  I ended up 24 seconds behind Roger… The reality, Roger raced a brilliant race and I gave 100% effort.  For us to be 24 seconds apart in a 19mile race translates to a photo finish.  This is a great win on Roger’s resume’. 

This early season event gave me a lot of good data to build into my training plans.  Also, the great news about this event… This is as hard as it gets!  5 legs, 4 transitions, 3 runs, 2 bikes… and a barf bag…

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Duathlon Season

In my best attempts to describe duathlon season, I offer you this accurate discription:  http://www.youtube.com/watch?v=4eYSpIz2FjU

Are there any questions?  The Du-Season is like basic training, painful and not very much fun.  With that said, we’ve some great race companies putting on some earlier season events.  Elite Endeavors www.eliteendeavors.com and 3 Disciplines www.3displines.com .  These companies do a fantastic job at hosting those early season events to blow out the cobwebbs.  For me, I’ll be looking for my next bowl of clam chowder.

10-4 over and out!

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Race Result 1/23/11 Harper Creek Masters Swim Meet

 

Harper Creek Masters Meet (1000 SCY) 

Race Result:  1st place overall, 11:28 

Notes:  It was tough getting out of bed driving in -7f weather to get to the pool.  The swim itself felt decent.  I kept a 34.x pace through the whole event.  This is a decent time for me given the time of year.  Only 11 seconds off my personal best.

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Specialization – Simplification

I’m in the very beginning of race season for 2011.  In many ways, this season is about specialization and simplification.  It’s very easy to get lost and pulled into several directions in this sport, which ultimately leads to burnout and dissatisfaction.  I knew two things to be true.  1.  I love racing 2.  I love the multisport lifestyle.  I didn’t want to walk away from triathlons… Something had to change (hence specialization & simplification).

Specialization – Intermediate/Sprint distances triathlons.  I’m done with racing the gamut of sprint through 70.3 events.  When you think about it… It’s incredibly counterproductive.  Last year, I raced a mile all the way up to a full marathon (and 70.3 Ironman).  While I’ll never forget the experience, it left me walking away from that season with a limp in my gait.  Also, past data will tell me, I’m competitive up to an intermediate triathlon distances.  These long events really tear up the body,

Simplification - That’s the easy part.  If the race is not local or cannot be finished 2 hours or less, well; that’s not the event for me.

Each event on my race path this year has a specific purpose.  In the early part of the season, I like to time trial my way to race sharpness.  I use 5k’s, swim meets and duathlons to help get me prepped for my June – September race schedule. 

Ultimately, racing is for one person… Me.  I quite enjoy living on this planet and would like to stay around for a bit.  Racing is a way to keep me accountable to my fitness.  I give all the credit to those looking to do Marathons & Ironman events.  I’ve done them and will always have a special place in my heart for those events.  Going forward, you’ll see me playing in the short course pools… That’s what I love, and racing them keeps me happy and fit.

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Product Review – Trial Running Shoes

 

Product – Running Shoe Brooks Cascadia 

Type – Training/Trail 

Price – $89.99 

Winter running always gives me the blues… Windy, cold, horrible footing… etc, etc, etc.   I’ve always been under the impression (living in Michigan) there is no such thing as bad weather, moreover; bad clothing.  With that, I’m happy to announce running shoes that will help you navigate the tough road conditions like a knife slicing through hot butta (as my grand pappy would say). 

The Brooks Cascadia is a trial shoe by nature.  Medium width, medium weight (12.oz), size runs true & medium arch.  What is truly impressive about this shoe is the level of traction mixed with the balanced support (from a neutral cushioned shoe).  The wear test has been going quite well.  I’ve already 200+ miles and the they seem to feel almost out of the box.  Typically, I run in these shoes from 3 – 8.5 miles per run.  Even at tempo pace, the feel crisp and stable.. 

Ultimately I purchased these shoes for the horrific running conditions that we face on dirt roads (from January to March).  I used a 5 star rating on the following categories (from my 200 miles with these shoes). 

Traction ****, Tread ware ****,  Sizing *****, Cushion ***, Support ****, Weight ****, Coolness factor ***** 

Overall I’d rate this shoe with a 4 star rating.  The only time I’ve had an issue with this shoe is while running on the snow with ice underneath… And then I’d need sheet metal screws in hopes not to go down!  

Push on my friends!

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Changes are Afoot at Team-West Racing

Stay Tuned!  Changes are Afoot!

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Know your course

The lesson this race is always know your course.

I jumped in the Luck of the EMU 5k, I raced this course last year. I remember getting my butt handed to me on the hills. This time I wanted to mentally prepare and know at what point to surge and what point to recover. In a 5k, I typically run the whole course as a warm up. I counted 3.5 tough hills, and planned my race strateejury… Mile one had the first long slug up the hill.. Went through in 5:12. The second mile had the second biggest hill…slugged up that hill and kept a decent pace…didn’t hear footsteps anymore. Mile 2.5 the longest and steepest climb yet… once we crested the top, it was downhill from there. Looking at my watch I knew I was in for a great time. Went 15:59. Now, before y’all get too excited, I always measure each course on USATF web tool to get a bench march on distance… this one was only 3.00 miles. That’s ok though, it’s on par with the times I’ve been posting lately.

My first overall win since turning 35!!!

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