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  1. #1
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    Issaquah Sprint tri race report

    The weather for the 7 AM race start was just about perfect, and overall the race went pretty well. The race sold out (800 signups, I was told) but the size of the age groups was quite uneven, so all the men over 45 (about 85 - 90 of us) were lumped together in the last wave. At least they didn't give us gray swim caps :-). They split us out by age group in the results, but even though their was an actual elite wave, those folks weren't split out from the age groupers in the results.

    I had what I thought was a good (14.5 mile) bike leg - nobody passed me, and I passed dozens of people. My bike split of 42:56 was 12th of 44 in my age group. The run leg was 3.5 miles, and I came in just under 31 minutes, for a 8:40 pace or so. That's a faster pace for me than in most past races, so the changes in running posture and increased cadence / reduced stride length appear to be paying off. I passed more people than the few that passed me, and felt better throughout so I thought that went well too. Despite the relative success in the run it was one of the slower times in my AG so the run appears to be my best area for significant improvement.

    The swim leg felt a bit more mixed. The consensus on the seattle tri discussion board was that the swim leg may have been a bit long because most people's times (even the elite wave folks) were longer than last year. The swim leg includes a 200 or so yard run from the beach back to the transition area, and I think the timing mats were in different places this year than last, so year-to-year comparisons were difficult. I had high hopes for doing the whole thing on my front, but it didn't quite turn out that way. I may actually have seeded myself too far in the back (not a problem I'm used to having :-) ), since I either kept swimming over those I was drafting on, or would get stuck behind a group of swimmers that would almost come to a stop, especially at the first buoy / turn marker. Somewhere past the first buoy I lost control of my breathing, despite attempts to relax, and at that point (150-175 yds) I simply flipped over and did the rest backstroke. Despite that, I still finished mid-pack in the swim wave, so it didn't appear to hurt me too much.
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  2. #2
    One day at a time H2OChick's Avatar
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    What he didn't mention was that Saturday was lovely, and Sunday it was POURING rain... Good day for a race and great job Chris! That swimming will come along - keep at it!

  3. #3
    Senior Member rplong's Avatar
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    Sounds like you had a good time and a positive experience from the race. Great job analyzing where you would like to improve the most with the running. Have you been trying out the Pose method, or just experiementing on your own?

    About the timing mats, is there any USAT rules that say where they should be? At the race I did over the weekend, the mats were right outside of the transition area on entrance and exit.

    Anyway, great job and good luck in the future.

  4. #4
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    Quote Originally Posted by rplong
    Sounds like you had a good time and a positive experience from the race. Great job analyzing where you would like to improve the most with the running. Have you been trying out the Pose method, or just experiementing on your own?

    Anyway, great job and good luck in the future.
    Thanks. I read Ken Mierke's book (Endurance running), some Pose method stuff, another book titled `programmed to run', and a video analysis of my running gait by a triathlon coach who is also a physical therapist. The diagnosis of my running was that I was a heavy heel striker, overstriding a bit, hips too far back, low cadence, and (related to the hips being back), a bit too bent forward at the waist.

    Some posture drills helped me develop better body awareness so I can detect when my posture is better or worse, and some cadence drills to increase it (I'm up to 175 steps / minute) and I'm generally running faster with less effort, although the better posture and cadence is still not automatic. Custom orthotics also helped a lot.
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  5. #5
    Senior Member psycofish's Avatar
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    good job on the race, how did the new wetsuit workout? Oh and one more thing to help your run.....

    change the PINK shoes:-)

  6. #6
    Body by Guinness cjbruin's Avatar
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    Way to go Chris. What's the next race? I think you and I should touch base weekly to discuss our running progress.
    Fredo, you're my older brother and I love you...but don't ever take sides, with anyone, against the family again...ever.

  7. #7
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    Quote Originally Posted by cjbruin
    Way to go Chris. What's the next race? I think you and I should touch base weekly to discuss our running progress.
    CJ, Sounds good.

    July 8 - Ocean Shores Sprint

    August 12 - Tri without Borders Olympic

    August 19 - Beaver Lake Sprint

    September 16th - Grand Columbian half IM

    As an ex-track 100 / 200 / 400 meter sprinter in my teens, I've got (or at least had) plenty of speed. Even as recently as about 5 years ago around my 40th birthday I did a 1/2 mile in under 2:20; I think it's just gone a bit dormant since running has taken a back seat to cycling and swimming over the last 2 years. I talked a bit with my coach about this, and I'm going (partially) back to my roots - track workouts once a week. Not sure of their structure and content yet, since they don't start for another week, but I can describe them here, if you like.
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  8. #8
    Senior Member
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    Quote Originally Posted by psycofish
    good job on the race, how did the new wetsuit workout? Oh and one more thing to help your run.....

    change the PINK shoes:-)
    Yea, they look that way in the picture, don't they? Actually they are white with very bright red trim and red elastic laces.
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  9. #9
    The Kaiser
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    Heheh...I saw the race just as it was wrapping up and as I headed out to Fall City. Way to go

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