Monday, January 26, 2009

Vancouver Lake Half Marathon 2009



Great race this year. We got some good press too!
check out our local paper, the Columbian, here
And the top Master (Joe Dudman) runner in the Portland Metro area decided to sit this one out and cheer us on. His take on the day and great blog can be found here
Results are HERE

My day went about as good as it could with the conditions. I hung strong in 2nd place up until mile 6 where I got passed by some respectable runners. I stayed in fifth place the rest of the day and finished in 1:15:11 (was 1:16:22 last year). It was tough running in the slush but we all had to do it and it was good experience.
Big congrats to Jesse for having a big day (1:13:21), coming in 2nd overall and edging out the 1st and 2nd place guys from last year.

Thanks to the Columbian for the race recognition and article on the front page (and putting my picture on p. 3!)!
Gotta say many thanks to Russ Zornick & Clark County Running Club for giving me a course to PR on every year
All the volunteers (especially Karon & Bob) thank you!
Coach fo sho! Couldn't do it without him!
And of coure much appreciation to GU Energy for their constant support and keeping me fueled in every race.

Now I'm ready to recover and start the big build up to Wildflower in May. Will be focusing heavily on the bike and swim. But I will throw in some running races in the next couple of months to stay sharp on my feet.

Later!

Sunday, January 18, 2009

Kell Jaske 2nd at US Half Marathon Champs- Houston

Track and Field Videos on Flotrack



She is a Portland Lawyer, was a 'jogger" in college,, and now is duking it out with Olympians in the big races. My kind of story!

Uh oh! Whitfield off to Carmichael

and will add some 70.3's to his schedule this year.........more details on his blog post from yesterday

A couple of IM Hawaii videos



I just love pure racing videos. None of the other bs, just clips of the top guys & gals pushing themselves and making it happen at the world championships. Notice Stadler cramp up immediately after getting passed for 1st place by Eneko Llanos on the run (about 4:50 in)... TOUGH SPORT


the world champ's take on the race:

Friday, January 9, 2009

Naeth also to TBB

Angela Naeth,
who's progress i followed closely last year since I am a big fan of her Coach's blog (and philosophies on life), will be on teamTBB this year as well. looking forward to seeing how many other up and commers end up out there and how they do under the boss.

Friday, January 2, 2009

Offseason Moves-

Jonathan "Jonnyo" Caron and Big Zach Ruble the newest athletes to join Brett Sutton's TeamTBB

Monday, December 29, 2008

Cotter to Race IMNZ

James Cotter is signed up to race IronMan New Zealand on March 7th. I'm curious to see how he does at the Ironman distance. I have followed JC's blog this year and he is a strong Oly and 70.3 competitor...really strong. See his 2008 results below:
1st Place- Lavaman Triathlon
1st Place- Austin Triathlon
2nd Place- Playtri Triathlon
3rd Place- Cap Tex Tri
4th Place- Rhode Island 70.3
6th Place- Spirit of Racine HIM
7th Place- The Rooke
9th Place- Chicago Triathlon
11th- Escape from Alcatraz
12th Place- Wildflower Triathlon
17th Place- Dallas Open


Expect to see another solid outing at the longer distance

56k swim week!

Not for me (I wish i had time for that), but for Angela Naeth. This year was her rookie pro season and she had some great results. Swim is her weakness, but she kills it on the bike and is strong on the run. Keep an eye on her and we should see a huge improvement by next season....
check out her coach's really good blog Here

Monday, December 8, 2008

Simon Whitfield, Olympic Triathlon Silver medalist

for 2008 and 2000 Gold Medalist!!!!


A few things:
1.Simon is an awesome athlete and an even awesomer guy!
2.Those olympic medals are HEAVY!
3. Simon rocks!

Wednesday, December 3, 2008

Article written by the best distance runner ever

http://www.newsweek.com/id/166926/page/1

Even on Bloody Feet

It's hard to run away from a military dictatorship. How the world's fastest marathoner found a way.

By Haile Gebreselassie | NEWSWEEK

I came of age under a communist military regime in Ethiopia. I could have become a farmer like my father or a soldier like many of my friends. Instead, I became a long-distance runner. And on Sept. 28 in Berlin, I broke my previous marathon record, finishing in 2:03:59—the fastest time in history.

Audacity is not always a valued trait in the Ethiopian countryside where I grew up. You cannot afford to take risks when you are feeding 10 children from a 12-acre plot of land as my father did. And when you live in a dictatorship, any disdain for authority can be taken as a sign of treasonous intent. Yet in spite of my father's and the regime's best efforts to subdue me, I remained headstrong, which is why as a young man I ran two races I never should have.

When I was 15, my high school needed a runner for the 1,500-meter race at a county track meet, so I volunteered—and was ridiculed. At that time, I was smaller than most kids my own age, and the older boys towered above me. The spectators laughed when I burst onto the sand track in a sprint. I could hear them jeering from the metal bleachers, saying, "You'll never make it like that!" They stopped laughing when I pulled farther and farther ahead, however. And they cheered and lifted me in the air when I won.

At 16, I was invited to represent my county in the nationals in Addis Ababa. I'd never even seen a multistory building before. I was still staring at the skyline when my coach returned from the stadium's office, frowning. It turned out my race had been canceled. They'd tried to call ahead to warn us, but back then the only reliable form of communication was face-to-face. I decided that I could not return to my village without competing, however, so I asked my coach if I could enter the marathon. He refused. I was too young, he said, and I had not trained for it. He only changed his mind when I began to cry.

As the race began, I could not see past the runners in front of me. I had no clue how to pace myself and I ran in spurts. By the last five miles, my locally made shoes, made of flimsy rubber and canvas, were coming apart. The fabric between the soles and my feet had worn away and the heat from the sun-baked pavement was beginning to burn. An older, more experienced runner from my village sailed past me on the final stretch, whispering encouragement; as he disappeared into the pack, I understood the importance of leaving something for last.

I would have quit—I wanted to quit—but I kept thinking of my classmates who had joined the Army, their grueling training and their willingness to die. Under such a regime, everything, even homework or plowing a field, became part of an ongoing war—even in a time of peace. I too would make a sacrifice, I thought, though not for the tyrants that ran the country, but for my community.


And I made it. Though just 16, I finished the race in 2 hours and 48 minutes, putting me among the top 100 runners. Crossing the finish line, someone steadied me before I collapsed. As I drank some water, I noticed the blood. The exposed rubber soles had torn through the blisters on my feet. I stayed an extra day in Addis Ababa because the pain was too excruciating to walk to the bus stop.

I swore I would never run again, but a week later I was standing in front of the regional president and an Army colonel who were reminding the athletes of our patriotic obligation to persevere. Though perhaps not in the intended way, the meeting inspired me to keep running. Sometimes we persevere in spite of what we're made to suffer and sometimes because of it.

That first marathon was the most painful competition of my career, and I often think back to it as I run today. Since then I have been world champion four times and have twice won the Olympic 10,000-meter race. In the past four years I have focused my energy increasingly on the marathon, a race that often goes to the mature athlete. Looking back at my fortunate career, I hope I have saved the best for last.


Monday, October 27, 2008

The second half of the season

pic of Don O. (thanks for letting me borrow your race shorts Don!)

Halfmax Nats






Well I have not posted much about my races lately. Part of the reason is I have just been really busy with work and taking care of other things when not training. The other reason is i just was not incredibly thrilled with any of my performances as of late (except for Halfmax on the 18th). The second half of my season has been a learning curve for me in finding out how much racing I can handle in one season. Also how quickly I recover and how to train to peak for a certain race.
Anyways here is how the season progressed after my last race report on August 4th.

Hulaman Half Iron- Last year I won this race at my first attempt for this distance. this year a little bit more competition.
33:30-swim- average for me. Water was a little rough.
2:33:31 Bike- 1min faster than last year, plus the road was all torn up, plus i was riding solo the whole time instead of last year where i raced with Bill Thompson and tried to keep him in sight.
1:37:09 Run- I suffered here. I new it right away. I have never felt worse on the run...even felt worse than PAc Crest. It was humid & hot, i felt like crap. After the first lap I found out Chris B (who was kicking my butt), pulled out of the race and I was in first. Problem was Aleck was close behind me. I tried to pick it up and was able to hold of Aleck as he was nipping at my heels for a few miles. Aleck eventually passed me and he really deserved the win since he had made a wrong turn and ridden 3 or 4 miles off course on the bike. He was still able to run me down too. After Aleck passed me i though i would just jog in for second place. Instead with a mile to got Adam Blalock was closing on me so i had to pick it up and run a 6:20 mile the last mile......finished 2nd place behind Aleck who was really strong and never gave in and had a great race. Props to Athlete's Lounge for putting on the race (free race/transition bags for everyone plus Primes and $500 1sst place, $200 2nd place).

Portland Tri- Great race here with a swim in the willamette, multi loop (spectator friendly) bike and run courses in the heart of downtown portland and a cool enviro-friendly race director.
Decided to have fun with this race and just go without a watch or bike computer the whole time.
Swim- 27:36- slow course as you have to swim against the current the second half of the swim. prob equiv to a 25min or 24:30 no current 1500. out of water in 27th place.
bike- 1:09:44 (24miles)- 3 lap course with 3-4 miles going up each lap.....12th fastest split
run- 36:44 10km- this felt good. although i only passed up a couple guys i felt good out there and stress free running without the watch. Ended up 11th overall in a fairly competitive field of 217 athletes.

USAT Age Group Nationals-
Felt great coming out of water in 23 minutes. was really starting to lay the hammer down on the bike and felt better than i had all season long! Then I flatted 10miles into bike. Had no spare since it was Oly Distance. was a spectator the rest of the day. I did make it onto the Championship Video though! I am right just before halfway through this video running into T1 and stripping my Zoot wetsuit, exposing my Team ZootGu gear- (notice how easily that suit comes off)
http://www.endurancefilms.com/TheCompany/OurSponsors/NAGCHIGHLIGHT.aspx

Best Dam Run 10k- Official results say 34:00. My watch said 33:59.7. I'll call it a sub 34! 4th place overall. felt good

Kaiser Permanente 5miler (part of POrtland Marathon)- 28:23....5th place. Tough slow course. Was fun running and getting cheered on by all the portland marathon spectators!




Halfmax Nationals- 13th place overall, 3rd place age group. Had a decent 32 minute swim. Bike time was 2:44 on the 55 mile course, but 6000feet of climbing made that a decent split. moved my way from 50th overall to 14th during the bike. I was racing out there and feeling great. The last climb on the bike is 6miles @ 8%. And you roll straight into t2 after that climb. so no spinning easy after the climb! The first half of the run was all down hill pretty much. but it was getting hot and i was trying to recover from that bike, so i never got going. Hit the turnaround and the rest of the run was uphill and me just trying to hold my overall finish aroun 15th place. ended up getting passed by 2 guys, but passing 3 so i moved to 13th overall. This was a good result for me at a National Championship event. And one of my favorite races this year because of the challenging course and because it was my bike that got me on the podium in my Age Group!

Overall the was a really cool season for me. I had four Running only race and 9 Multisport races. I confirmed that I am much more of an "elite" if racing Duathlon vs. Triathlon. But I would still rather be a "pretty good" triathlete, than a "very good" duathlete. My 1500 swim PR went from 26:30 last year to 23:20 this year. I can go sub 34:00 on a 10k now. I ran a 35:00 10k off the bike at worlds!



I want to thank my Coach, Mark Kendall for guiding me through another successful season and helping me hit numerous PR's yet again. I'd also like to thank Doug, Mike & Darlene of Columbia River Swim Team for letting their High School kids beat up on me! I have really become much more fit in the water since training with these guys.



Thanks to Team ZootGU for all their support and keeping my energy stores stocked up throughout the season. And thanks to my TeamZootGU teammate Don O. for letting me borrow race shorts for Nationals!



Thanks also to my training partners this year:



Matt Urbanski, Jessie and Eric Doelzal- For whoopin me on the track on a regular basis.



Sal- My swimming and Tri related topic chatting buddy



Chris B- For getting me to swim hard in my open water swim workouts. And for giving me history lessons about our sport!



Thanks to all my teammates with Speedshot Racing (Don, Sue, Don, Andy, Bob & Karen, Allana, Brandon, Jerry, John Colleti), it was great to train and race with everyone again this year.



I'd like to thank all my family and friends for all their support in this journey. And I also want to thank my Wife, Kelsey for trying so hard to put up with all the training and racing. I love you babe.























Thursday, October 9, 2008

1st Annual Walk-Mile-For-Kyle!!

This last Sunday we held our 1st Annual Walk-A-Mile-For-Kyle. The walk in Kyle's memory was originally Kyle's Mom's (Debbie) idea to hold an annual walk. When Debbie met Mamie (the Portland marathon Charity contact and Medical director), we were set with an event day and a great organization (the Portland Marathon) to support our cause.
Choosing Open Meadow Alternative Schools as our Charity was the perfect fit. Me, Kyle, Andrew and Adam all went to Open Meadow and the school played a major role in helping each of us turn our lives in a more positive direction when we were struggling in High School. When it was all said and done, we raised more than $2200.00 worth of Donations for the excellent program.
Our Walk was a 6.2mile (10km) hike along the last miles of the Portland Marathon course. This worked out really great because we were able to cheer on all the Marathoners at the same time. Among the marathoners was Open Meadow's Executive director (Andrew Mason)who finished in a solid 3hrs 31min (over an hour faster than his previous marathon time)!! Now there were over 9,000 people running the Marathon on Sunday. We must have really stood out though because I cannot tell you how many volunteers, spectators and police officers who asked me "who is Kyle?". It was so cool to be able to tell complete strangers about my best friend and how his nick name came to be "Walk-A-Mile", hence the event name Walk-A-Mile-For-Kyle

Now on to the Walk:



This is the park where all 60 of us would meet the morning of the walk. Notice two things in this picture:
1: Grammy Wammy (Kyle's Grandma) needs to set the correct date on her camera!
2: You see that strange light up in the tree? Kyle was with us on this day. Smiling down on us the entire time. Probably laughing that we were having to walk in the rain like he had on so many occassions when he was earning his nickname "Walk-A-Mile-Kyle"
 Walkers getting ready to get the show on the road!

This was the wide part of the road that we could stay to the left of all the Marathon runners and out of their way. There were some sections though where Marathoners had to weave through a sea of green Zupan logos!
Yep I wore my blue tights! And yep, Orion wore cut off jean shorts with a hole in the butt!
Thanks for the awesome Water Bottles and GU2O, GU Energy!!
Everybody seems really happy in this picture. This must have been taken before we started walking!
Walk-A-Milers-For-Kylers all over the place! Grammy Wammy and Aunty Mary made cool picture-pins of Kyle (you can see on the shirts) that we got to wear!
2hours of Walking in the rain and we were finished! 6.2miles proved to be a long distance to Walk. Everyone hung in tough and finished for Kyle though!
A big thanks to Mamie Wheeler, Les Smith and the Portland Marathon for letting us participate in their event.
Huge thanks to Zupan's Markets for sponsoring our team and their generous donation.
Thanks a million to Gu Energy for keeping us all hydrated by supplying waterbottles and GU2O for the entire team. (We have extra water bottles and Gu2o that was not used and will be given to Open Meadow students to use)
Thank you Debbie Kepic for getting this event going!
Thank you Grammy Wammy and Aunty Mary for doing such a great job promoting this event!
Thanks to everyone from Lane Powell who participated and donated! You guys really came through for us!
Thank you and Congrats to Andrew Mason, Paul Shoen and Mondo Espinoza for joining our team, donating to Open Meadow and finishing the entire 26.2mile run strong on Sunday!
Thank you also to the staff of Open Meadow. Especially Donna Schaeffer, Michele Taylor, Bob Kellett, Andrew Mason, oh and you too Hoover! It meant a lot to us to be able to raise money and recognition for your program. We appreciate all the support you gave us to make this event run smoothly.
I also want to thank the entire team who walked on Sunday and everyone that helped donate in memory of Kyle. YOur support for this event in its first year was huge, and I am looking forward to growing and improving this Walk for years to come!
Thanks Everybody!


Kyle Robert Kepic
"Walk-A-Mile-Kyle"
Rest in Peace Bro!

Thursday, August 21, 2008

Walk-A-Mile-For-Kyle

Open Meadow Alternative Schools alumni and supporters will walk in the Portland Marathon on Sunday, October 5 to honor the memory of a former Open Meadow student.

Join the 6.2 mile memory walk, Walk A Mile For Kyle, to honor the life of Kyle Robert Kepic, a former Open Meadow student who got caught up in using heroin as a young adult and tragically lost his life at the age of 24. The walk will also help to raise awareness of at risk youth and drug addiction, and benefit Open Meadow.

How to Get Involved

• Register for the walk at www.portlandmarathon.org. Click on “Register Online,” click on “Register Now,” select 10K Mayor’s Walk, select Walk A Mile For Kyle Team and enter team password “openmeadow.”

• Entry Fee - $20 Adults

• Start time: 9:30 on Sunday, October 5

• Walk begins at N. Harvard & Willamette Blvd near the University of Portland and ends at SW 3rd & Salmon – Join us for all or part of the walk.

Donate to Open Meadow in Kyle’s memory

• Donate online when you register at www.portlandmarathon.org.
• Donate online at www.openmeadow.org and receive a receipt.
• Donate by writing a check to Open Meadow Alternative Schools and remitting it to Open Meadow, Dept. W, 7621 North Wabash Ave., Portland, OR 97217

Open Meadow is a nonprofit educational organization that last year served more than 700 youth at risk of disconnecting from school and those who had already dropped out. Open Meadow’s mission is to educate youth in small, relationship based programs that emphasize personal responsibility, academics and service to the community.

For more information about Walk A Mile For Kyle, please contact Josh Monda, Team Captain, at jmonda@richardjamesinc.com or 503-810-4596.

Monday, August 4, 2008

Mid-Summer Olympic Tri (Blue Lake)

Raced at Blue Lake sunday. Although the field only contained about 200 people the top 10 or so was pretty competitive. This was my first time racing the Olympic distance on the course and I was eager to see how my swim and bike fitness were coming along. I was given the instructions to "time trial" the swim and bike and then just let my running legs do what they do.
Swim- 24:04- New PR for me. I started in the "elite" wave for the first time. I figured it would pobably force me to push the swim more than i am comfortable. Felt pretty good on the swim. Avg hr was 177 though. 16th place out of the water
T1- 1:47- decent time. HR avg'd 192 though. my heart rate was really running high all day
Bike- 1:00:45- this was not supposed to happen. with the effort I put out (181 avg hr) and the conditions and flatness of the course, i should have been somewhere between 58 and 59 minutes. It didnt help that 3miles in I turned the wrong way at one turn and lost about 15seconds. Once Trevor Davies and Bill Thompson passed me (they started the race in the wave after mine, 1min back) I knew i was having an off day, even though these guys are strong strong riders, i should have held them off for more than 7 or 8 miles.
T2- 1:18-
Run- 38:25- 4th fastest....not feeling well on the run. HR was at 180-185 the whole time and i was running 6:11's. I was not exhausted but could not get my legs turning over any faster and ended up running well off my 35:00 10k time i ran at world in June. Chris Bell started out the run with me and pulled away after 1.5miles to finish 3rd overall.
Grant Folske won the race with some fantastic splits and was the only guy to go under 2hrs in the race. He is looking really strong.
i finshed in 6th place overall in 2:06:19
Oh well we all have our off days. Back to training now and getting ready to Defend my Hulaman title on Aug 17th!!

Friday, July 18, 2008

Tuesday, July 1, 2008

Pacific CRUST 2008!!

I'm calling it "Pacific Crust" because that's what I felt like after the race.....a hot freshly baked piece of crust!...... Salty crust!

The day started off well with a swim in the Wickiup resevoire, which they announced was 64 degrees. When we found that out at the race meeting everyone cheered. It ended up feeling more like 66 or 67 degrees....so just nice and refreshing. Swim went well, started off fast for a few minutes and then settled into pace. Came out at 32:09 (65th place) which is a good position for me in a race of 600 people. The Zoot Ultra Zenith wetsuit feels really really comfortable. My arms/shoulders dont get nearly as tired as they used to.

Quick 1:27 transition, could have been faster but took the time to stick a tube of SCaps and my trusty Gu-filled Gu Gel Flask in my side pockets. We also had to stuff our wetsuit and towel into a T1 bag so they could transport to the finish since its a point to point course.

Bike was tough but not as tough as I anticipated. The first 27 miles are a gently rolling slight incline. ...but I was flying out there with a tempo effort at 24-25 mph up and over those hills. Miles 27-38 are were the race is won. You pretty much have three challenging climbs with little break in between each one. I think I took it too easy on this as I let people pass me (thinking I would see them later on the run course) and didnt really let my HR rise like i normally do huffing it up those hills. I held back. Was hoping that would make me fresh for the run. After mile 38 its all down hill 14 miles then flat for 6 miles (58mile bike course). The only thing that sucked about the downhill was there was a headwind and I did not make up as much time as I thought. 2:35:53 (about 22mph) and 24th fastest bike and now in 24th place. I also raced today on the bike and run with my new TN Sunglasses I found these listed on Ben Greenfield's blog and boy are they awesome. There was no fogging when putting them on after the swim, they were light as a feather and I could actually see through them while in the aero position (my old shades hung down on my nose so i was looking over the top edge of them when in the aero bars).

T2 was great....57 seconds...fastest over everyone including the pro's!!

Run- went out at my goal pace 6:10, huffed it for another mile at 6:42, after that I would not see the six's again. Every mile was well over 7 minutes. There was just no snap in my legs that day. On top of that It was sooooooo freaken hot. After about mile 5 i lost my competitive spirit and it was just survival. there was no shade on the run course, no wind, just hot dry still air. Everyone was in survival mode. I thought I was running terribly. I had to stop at every aid station and take in water and pour water over my shoes to cool my burning feet. But everyone else was baking out there as well. I ended up running a 1:34:03, but passed 10 people and finished in 4:44:30 (14th place overall). I really really would have liked to go sub 4:30 on this course and I know I can.
I was a little disapointed that my running didnt show up for the half marathon. Even with the heat I should have run a 1:25 or 1:26 half....that would have put me in around 6th or 7th place overall. I have been training to, and know I can, run a 1:20 half marathon off the bike.....but I still need to prove that in a race!
I am happy that I gutted it out with all the other troopers that day. My hats off to everyone who competed, spectated or volunteered in that heat. And it was great having Pops and Coach out to support (once again)! One of my best friends ADM even watched me race for the first time.
Oh yeah, Matt Lieto defended his title this year fending off 70.3 specialist Kirk Nelson by 3minutes. Kirk was within 40 seconds of Matt at one point during the run. But the heat was taking it out of everybody and Matt ran hard to keep the title.
Now I get to take this whole month of July off from racing and just recover and train. Second half of the season starts in August (Midsummer Tri @ Blue Lake & Hulaman)

Wednesday, May 14, 2008

Wednesday, May 7, 2008

Macca Attacka the Man from Espana

I wish we had more self-narrated videos like this in our sport

Tuesday, May 6, 2008

Talkin' to the Pros!

One of the things that Age groupers always boast about this sport is how approachable the Professional triathletes are. You can easily find yourself chillin in the lake cooling your legs off after a hard race, only to be joined by one of the most recognizable faces in the sport...Katya Meyers (2nd place overall). That's what happened to me......although I regretfully didn't even put two and two together and realize it was her until after I already talked to her. She was decked out in K-Swiss gear which looks really good! I asked her about their new line of racing shoes since I have been interested in trying them out and used to be a casual wearer of the brand in my teen years. She did a great job of breaking the mechanics and make-up of the shoe down for me. I will be sure to try those out once I get some more mileage out of my Aasics.
I also was walking through the parking lot post race when one of my Transition neighbors(she even calls me a superstar on her race report ;-) ) asked how my race went. I told her I had won the race....she congradulated me and then asked if I could tell her coach (who she was talking to on the cel) how hard the bike and run was on that course. I told her no problem and as she handed me the phone she says "oh, my coach is Heather Gollnick". WOW!! I got to talk to one of Triathlon's top Iron distance athletes ever for over 5 minutes on the phone! I explained the course to her and then she went on to ask me about what races I had coming up (she was actually interested in hearing)! I then went on to ask her about what races she had in the future (Florida 70.3 in Orlando possibly)...so I will be sure to cheer her on! I love this sport!
Oh and I got to stand next to another Pro, B.C. Star Christine Fletcher (who was 1st place overall female) as my coach talked to her post race. Christine and I both congradulated eachother on our victories!

Monday, May 5, 2008

Napa Valley Half Iron VICTORY!

Well, I got my first half-Iron of the season under my belt and came home Napa Valley Vintage Half Iron Champ! The website was right when they said "the course would be as challenging as it was beautiful".

Race temps started out in the upper 50's and would work their way to the mid-70's as the race progressed. That is hot for us Pacific Northwest folk this time of year.


Swim- 25:32 (about 5 minutes fast for everyone, so I equate this to about a true 30:30 minute 1.2mi swim) Still a PR and I did not feel nearly as tired getting out of the water (so increased swim volume is paying off). But I was in 38th place coming out so I had a lot of ground to make up. First place finished 6 minutes ahead of me.....

t1- 2:03 (5th fastest)- had to run up boat ramp then about two hundred meters to our transition area which was on gravel! Grabbed one of my GU flasks and stuffed in my nifty little side pocket.

Bike- 2:34:37 (1st!)- Course difficulty: DIFFICULT. Up and down, up and down the whole time on curvy and roughly paved roads. Pre-race Coach and I game planned that I would push hard on the bike and not worry about saving anything for the run. Well being in 38th place to start all I had to do was make a point to pass up every rider in sight. By mile 14 I was told I was in 10th place. By mile 40 I had passed my second "Powerbar- Team Elite" rider (both who would finish 2nd & 3rd overall), and had moved into 3rd place. The last 16 miles I must have made up a lot of time on 1st and 2nd place because they were just starting the run when I made the last turn into the transition area.

t2- :45 (1st!)- In and out, very smooth. Grabbed my other GU flask and was off

Run- 1:24:45 (1st)- I could see first and second place about a minute ahead. I knew I could catch them but by mile 1 they still seemed to be just as far away. And after mile 2 I had some bad cramps in both quads. I had to stop completely and stretch them out (lost about a minute there). I actually thought for a second my body would not allow me to finish this race. I took a shot of GU and jogged gingerly to mile marker 3 and that is when I got my legs back. I moved into second place surging up a hill around mile 4. And at mile 6 I snuck up on 1st place. He did not look back but knew I was there and stuck his hand out for me to slap. He told me the "race was mine" and he would be a few minutes behind me. I was a little suprised by his gesture. But accepted the invitation to first and took it home the last 7 miles. Even though I had a good lead the last miles were still painful as I wanted a solid run split and did not want anybody sneaking up on me. I could see the Powerbar athletes running strong on the out-and-backs. I got cheers and cheered on in return all three of my fellow Team Zoot GU teammates (Susan Moote, John Felts and Ben Lazzereth). All three of them had very solid races as well.

Final Time- 4:27:45 with a short swim but very tough bike and run course.

I have to give a huge thanks to my Coach, Mark Kendall. He was racing but it was an IM simulator for him, and when he found out I was going to win the race, he pulled himself from the run course after the first lap just to see me bring home the victory. The Zoot apparel treated me very well, I really really love those side pockets on the top and the shorts (beats the heck out of trying to reach all the way behind my back)! And the GU fueled me all day. I used the Gel flask mount on the bike which was very convenient. All in all I took in 12 packets of GU (8 on bike, 4 on run) to help get me through the race.

Also thanks to all my Speedshot Racing teammates who I made the trip down to Napa with. Thanks for feeding me Karen and Bob. Thanks for letting me use your cell phone minutes, Julie. And thanks for making me laugh at you the whole time, Jeff!