Vineman 70.3 Race Report

July 19^th 2009

Friday July 17^th

Allison and I left DC early in the morning and landed in San Francisco around 9:30. After collecting luggage and picking up our rental car, we decided to have a nice lunch together. We drove into downtown San Fran and ended up at Fisherman’s Warf. After walking around a bit, we found a nice little restaurant overlooking the marina. Allison had a couple of glasses of wine and I stuck to water. We headed up to Santa Rosa around 1:00, finally getting to the hotel around 3:00. Clint, Susan and Jordan made it in around 4:30 and we met them at NorCal Cycling so that I could pick up my bike, which had been shipped 10 days earlier. The guys at NorCal did an awesome job and my machine was all setup and tuned, ready for race day.

After everyone got settled in, we found an awesome little Italian restaurant name Nonni’s. We did some carbo loading and even had a beer and glass of wine. After dinner Clint and I headed to the welcome reception and listened to the likes of Craig Alexander and Joanna Zeiger talk about their experiences. Very cool to hang out with the greats of the sport.

Saturday July 18^th

Breakfast early in the morning, and then Clint and I headed out for a 30 minute ride, followed by a 15 minute run just to get the body moving. I also wanted to make sure my bike was good to go, which it was. Again, the guys at NorCal did an awesome job. We then headed over to Windsor for registration, race meeting and expo. Expo was good, not great but still it was fun to walk around and visit the different vendors and pick up some last minute gear, like a visor (funny story comes later).

We spent the rest of the afternoon hanging at the pool, followed by another carb loading dinner at a small pizza joint in Santa Rosa. Cool, casual joint which allowed Jordan to be Jordan and no one in the restaurant cared a bit. Early to bed, and ready for a 4:30 wake up call.

Sunday July 19^th, Race Day

Alarm went off at 4:30, however I had been up for 15minutes already. After a quick shower I began hydrating and trying to get some food in the system. I hate eating in the morning but knew it was a must. Bagel with peanut butter, and a Clif Bar. 5:15 bikes were loaded and we were off to the Russian River. Allison was a sweetheart and volunteered to get up and take us, so not to worry about getting a car at the end of the day. Guerneville is a very small town and parking was a little crazy, but we managed to find a spot relatively quickly and somewhat close to transition. I made my way into transition, got body marked and found a decent spot to setup my bike. As I am setting up, I realize that Craig Alexander (Ironman World Champion) is right behind me get setup. Pretty cool to be racing with world champions. After a visit to the portajohn I got my wetsuit on and headed to the swim start. It was race time.

At 6:55 my wave was called into the water. There were probably around 125 in my wave, not to bad but still a little crowded. I managed to get some decent warm up strokes in. Felt good and with the water temp at 75 it did not take much to get acclimated, especially since the air temp was 55. 7:03 and off we go, I positioned myself on the far side of the river and in the middle to back of the pack. I knew it was going to be along swim, so no need to fight it out at the front. Still, I got bumped around rather good for the first 5 minutes and then finally found some open water. I had been kicking hard and taking short strokes, but tried to relax and slow my kick down and lengthen my stroke. I was finding my rhythm. I had a nice stretch all the way to the first turn buoy, I looked up to sight and realized there were a bunch of guys waling the turn. The river could not have been more than three feet deep and so it was easy just to stand up. I felt like I was in a good rhythm so I just kept my head down and made it around the second turn buoy heading for home. The rest of the swim went well. I hit the beach at 38 minutes, right on schedule. Into T1, wetsuit off, helmet, sunglasses, bike shoes, race number and bike and off I went.

Short little climb straight out of T1, on to River Rd. Got a nice cadence going and holy ****, what’s going on, there is a strange noise coming from my front tire. Stop to check it out only to discover that a race number sticker from someone else had got caught between my front brake and tire creating an awful noise. Ripped it out and off again. First 5 miles felt good, got some fluid and a gel in my system. Sharp downhill turn on Sunset, followed by a short steep climb. Still doing okay. 2 miles later, race officials out on course slowing everyone down. What is going on? Come to find out a large tree had fallen across the bike course. Two guys down, did not look good. Had to get off the bike and walk under the tree. Back on and trying to find a rhythm. Struggled for the next 10 miles as the course was constantly going up then down, tough time getting the gearing right and cadence was a little off. Finally around mile 18, began to feel much better and settled in nicely. I kept a good feeding schedule, gel every 45 minutes with half a Clif bar in between. Did a great job keeping hydrated, alternating between PowerAde and water. Hit mile 30 and my bike start feel a little strange, looked around and realized my right aerobar was loose and was rotating more and more to the right, not good. Stopped, grabbed the Allen wrench and adjusted and tightened. Back in the saddle and good to go. Mile 38, holy **** heard a large clank on my back tire and metal hitting pavement, what has happened? Then a guy behind me yells “lost your CO2. Phew, no big deal. Still feeling good, but I know Chalk Hill is coming. Contrary to popular belief, this is no small hill. At mile 45 it felt like Alpe Due Huez. Decided to get into my small ring and just survive. Probably around ¾ mile climb with a few switchbacks. Got to the top and now I knew it was downhill to T2. Got into my big ring up front and cranked my cadence up to around 100 trying to flush the lactic acid out of my legs. Was feeling real good and excited to get out on the run. Hit T2 spending 3hrs 11 minutes on the bike and still on pace. Got running shoes on, visor on and a quick stop at the Portajohn and off I went. My legs felt surprising well, and I tried to find a good pace but not to fast.

Passed mile marker 1 and finally figured out, crap its like 95 degrees out. I felt like I was baking already. First aid station I grabbed some PowerAde and dumped a cup of water over my head. Feels good. Then it started, the hills came one after another after another. The sun got hotter and hotter. Legs still felt good, but my heart rate was way high. I began to run for 5 minutes, walk a minute. I started to feel much better. Was drinking and eating fruit at almost every aid station and dumping water and ice down my back to try and stay cool. The loop around La Crema winery provided a nice change of scenery and then it was back onto the hot asphalt. Around mile 9.5 I passed Clint heading out on the run. I was very excited to see him and yelled out “nice work, you did not crash this time”. Hopefully that made him smile. Mile 10-12 were a real struggle, calves starting to cramp a bit and heart rate was up above 170. I knew I need to cool down and get my heart rate down. So at the 12 mile aid station I grabbed a cup of ice and water and walked for about 5 minutes just trying to cool down. I hit the final turn and knew I was going to finish. People were lined up down the street and were all yelling words of encouragement. I garnered enough energy to find a good pace up to the high school, I made the left turn into the parking lot and started to hear the music. The adrenaline from knowing I was about to finish my first half ironman got the feet moving a little quicker. I entered the finish line chute and good see the end. A quick wave to Allison and Susan and under the finish arch. I did it! 6 hours 21 minutes.

Certainly not fast, but when you consider 18 months ago, I was new to the sport and weighing in at solid 225lbs I could not have been happier with my result.

After cooling down, more fluids and an awesome fruit smoothie we all waited for Clint to finish. I saw him enter the chute and I hopped the fence and ran the final 50 meters side by side with my brother. I owe most of this experience to him, he got me started and kept me motivated. Clint you made me who I am as a triathlete and one day I may even beat you.

We all ended the day with a great Mexican dinner and some much needed margheritas. Overall, a great weekend. Can’t wait to do it all over again.

Special Thanks:

• Allison, Emma, Molly and Julia. You are supportive and allow me to get out and train as often as possible. I love you all very much.
• Clint, you are responsible for the crazy triathlete I have become
• Ryan, always offering words of encouragement and I can’t wait till you are home to see me race once.
• Mom, for always keeping me in check by worrying enough for everyone.
• Dad, what can I say? You gave me great genes, a drive that makes me push my body to the max and the motivation to run as I know how much you loved to run yourself.

Special Notes

• Make sure you wear sunscreen, 6 hours outdoors ouch.
• If you are almost bald, either wear a hat or put sunscreen on your head. I have a very distinctive line from my visor, right on my forehead. Looks funny. Oh well.

The Long Ride

Monday was my first day off from work in sometime and Allison and I worked out a plan for the day that included my first real ride. To date I had gone maybe 30 miles max on the bike, as all I have done in the past are sprint and Olympic distance races. But now with a Half Ironman in my horizon it was time to step it up.

The training program Clint and I have been using is based on time and not mileage. However, for me I have always been a distance tracker and have a hard time basing my workouts on time. If the program call for a 45 minute run, I pick a 5 mile course. 9:00 minute miles, 9x5=45 bingo, there is my workout. Well, this weeks long ride called for 2:45 minutes in the saddle. After some simple calculations I decided it was time to ride to the "end of the trail."

To understand the "end of the trail" here is a brief history on the W&OD Trail: The 100-foot wide Washington and Old Dominion Railroad Regional Park (W&OD) is one of the skinniest parks in the commonwealth of Virginia, but also one of the longest — 45 miles in length. The W&OD takes its name from the railroad whose trains ran along the right-of-way from 1859 until 1968. The entrepreneurs who founded the rail line dreamed of bringing coal and other riches from the Appalachians to the Port of Alexandria, but those dreams were never fully realized. Less than a decade after it was built, the railroad was almost destroyed during the Civil War.

After the war, the railroad was slowly rebuilt and then saw a series of changes of ownership and objectives. The heyday of the W&OD came early in the 20th Century, when it provided service three times daily from Alexandria to Falls Church, Leesburg and Purcellville, with stops at such hamlets as Dunn Loring, Hunter Station and Paeonian Springs.

When the W&OD ceased operations in 1968, the Virginia Electric and Power Company (VEPCO -- later Virginia Power, and now Dominion Power) bought the right-of-way for its electric power transmission lines. The Northern Virginia Regional Park Authority tried for years to acquire the use of the railroad right-of-way. Agreement was finally reached in 1977 for NVRPA to purchase the right-of-way in stages. The purchase was completed in 1982.

The first segment of the W&OD Trail was opened in 1974 within the City of Falls Church. This portion was built as the result of a special agreement with VEPCO under which the Regional Park Authority was allowed to judge whether a trail of this sort would prove to be popular. It did, and so, after the property was purchased, the trail was built in sections until its completion to Purcellville in 1988. Trail users today may enjoy 45 miles of asphalt trail and 32.5 miles of crushed stone and dirt bridle paths. In 1987, the W&OD was designated a National Recreation Trail by the U.S. Department of the Interior.

The closest spot on the trail to our house is at mile marker 24 almost dead smack in the middle. If I head toward DC, it becomes busy with people and lots of roads to cross. However, if I head west through Leesburg and out into the country there are very few people ever seen and hardly a road to cross. So, I headed out early Monday morning with the goal of making it to Purcellville and the end of the trail and then turning around and heading home. A total of 42 miles.

I am happy to say that I made it there and back and I now understand why people love to cycle. It was one of the most peaceful enjoyable 2 hrs and 34 minutes I could spend while absolutely wrecking my legs. After passing through the town of Leesburg, I spent a solid 2 miles climbing on a 3% grade to the highest point on the trail at Clarks Gap, and then cranked it up on the descent into the town of Purceville passing quaint farms and tiny towns like Paeonian Springs and Hamilton. The return to Clarks Gap took a toll on my legs as it was as much uphill as it was downhill on the way out. I nice recovery as you descend into Leesburg hitting speeds as high as 30mph and finally a good solid 10 miles back to Rt. 28 and the car. It was an awesome experience and an even better workout.

However, the real excitement of the day came that afternoon when Allison and I packed the kids in the car to head back to the trail. You see, there is someone else in the Buytenhuys family who is training for a race, and she had to get a workout in. Once back out at the trail I took care of Julia in the stroller with Molly riding her bike by my side, while Emma and Allison took off in front. Allison was running just as fast as a mother of four week old could run trying to keep up with Emma on her bike. If you are wondering what Allison is training for, well you have the wrong person. The one in training is Emma, she is getting ready for her first Duathlon on June 7th. A 200 yard run, 400 yard bike and 200 yard run. She rode her bike just over 2 miles with Allison running behind and so I think she will be ready. We are so proud of her and hope that her enthusiasm lasts till race day.

Tuesday was a day off from training and today it was a morning run with the family and 60 minutes on my trainer in the basement. Heading to the pool in the morning. Hope everyone is doing well, I know I am. Just a little tired.

Full Time

Well, it's 10:50pm and I just got out of the shower. Sitting at the computer enjoying a bowl of Greek Yogurt with a touch of honey and a double espresso. Wow, you're thinking how is this guy ever going to get to sleep? The answer is easy, I had a full day and one measly double espresso has no chance of keeping this guy awake. I am often asked how I manage to get my training in, and to be honest I sometimes wonder myself. So, I thought I would give everyone a little insight into my day.

5:45am Julia is crying and Allison has gotten up with her all night, so after a little nudge from Allison I hop out of bed to check on her. I slide the pacifier into her mouth and all is quiet.

5:55am Out the door to the pool for a my swim workout. 1,900meters, felt good and a good start to the morning

7:15am Back home, whip up some scrambled eggs and toast for Emma, Molly and myself.

7:50am In the shower and out the door for work by 8:30

Today I taught 6 lessons and played 6 holes with one of my students

5:35pm Back home, cook up an awesome dinner. Steamed Jasmine rice, beef teriyaki and broccoli. A home run with everyone

7:00pm Upstairs, the girls hop in the shower while I give Julia a bottle. My awesome wife is downstairs doing the dishes. That's our deal, I cook she cleans. I love her, because I hate cleaning.

8:00pm Girls are in bed

8:30pm Hop on the bike downstairs for a 90 minute ride while watching the Caps. Bummer they lost, awesome game though.

10:15pm Back in the shower

10:30pm A bowl of yogurt, espresso and few words for my faithful followers.

THAT'S A GREAT DAY

I must admit, there is absolutely no way I could do it without the support of my wife. She gets up at night to feed Julia and runs the house like no body's business, while still working full time. I married extremely well.

So, my advice to anyone thinking of getting into this great obsession. Make sure you have the support of your family, it's the only way you can do it.

Now, I am off to bed. If the rain stops I will be out the door by 6am for a quick run before the house is awake. Hope everyone is well.

Got Swine?

Well, less than a week in and I have missed a big workout and am sure to miss more this week. As if four days in Vegas was not going to be hard enough, I am also now sick as a dog. I have learned some valuable lessons in the past when it comes to pushing too hard when you are sick. The body is an amazing thing and right now it is telling me to take it easy even though I want to get in today's strength training and catch up on the missed ride and swim from yesterday more than anything.

Keep pushing! More later.

Geolocate this post.

Posted with LifeCast

Day 4 - Utterli

Mobile post sent by malarchuck using Utterli.  Replies.  mp3

Today I Ran

Today was a tough day! Anyone who is training, whether it is for a Ironman, half Ironman, marathon, a local 5K or more importantly just to be healthier individual will have tough days. However, I have come to discover that the tough days are the most rewarding.

Let me give you some background on me. You probably all know by now that I was a touch overweight(okay, 30lbs) and not in great shape(ran a 12 minute mile) at the beginning of 2008. What most don't know is that I was diagnosed in September of 2007 with Psoriatric Arthritis(PA), a disease very similar to Rheumatoid Arthritis. PA primarily attacks the SI joint in the lower back and the hip joints. It is also a Symmetrical Arthritis meaning it will appear on both the left and right side of my body. If I get inflammation in my wrist it would be in both wrists. Since losing all the excess weight and starting to exercise it has improved dramatically, but I still have those tough days. Usually, I know when it is coming. Things like not enough sleep, poor diet, change in weather and stress generally make it flare up.

Well, I have a 2 week old, we are in the process of being bought out at work, it's spring and so the weather is hot one day and cold the next so you can imagine how my body feels. But, the alarm went off at 5:45 this morning waking me for a 45 minute level 2 run. It took every ounce of energy I had just to get out the door, but it had to be done. I ran the first mile at just over a 10 min pace and everything hurt. But, as I got further and further into the run I began to feel better and better. I kicked it up the last hill and made a sprint for the driveway to finish just over 4 miles at an average 9:35 pace and my average heart rate was around 140. A perfectly executed workout and more importantly a workout that gave me great satisfaction. It once again made me realize it is the tough days that make you successful, if it was easy we would all be doing it with greater frequency. So once again I am reminded of a quote that I once read from a professional triathlete:

"If you ran without sacrifice, congratulations you just jogged.
Running hurts, it always has. It teaches us that good things do not come easy. It teaches us that we are capable of more than we think. It teaches us that hard work will be rewarded and laziness will be punished. Don't expect to learn those life lessons from jogging. Next time you suffer on the roads, suffer proudly.
You just RAN."

"TODAY I RAN"

Heart Rate Zones

My run this morning confirmed what I already knew - the heart rate zones that are the focus of the training plan for Vineman are completely out of whack for me. With that knowledge in hand, I went out and did some research and came across a great site and in-depth article on heart rate training zones. The site actually includes a calculator that can also be downloaded as an Excel spreadsheet. I pulled it down, input the numbers (which include resting heart rate (RHR) as well as max) and this is what it spit out:


I immediately went back into Training Peaks and my Garmin Training Center and started to update each zone. What was most interesting was that I actually hit "Restore Defaults" in Training Center and, based on my max and RHR values, it spit out almost exactly the same numbers as the spreadsheet. Nothing quite like good validation. Now I can go and run without feeling like I need to run at a ridiculously slow pace to maintain what were ridiculously low heart rate zones.