Average Jo 2016 Race Story!

Being at my Cabin is always something I wish I did all summer long. The training I do up north is usually stress free and car(e) free. A lot less stoplights and minimal traffic always makes a biker happy. 

Well if I am going to tell the story about how this small little race in Perham, MN went down, it is probably good to give you an idea of the days leading up to it. 

After work on Wednesday night, at about 10:30 Blake and I drove up to the lake, which is about a three hour drive. Two a.m rolls around and we just pull into the driveway at the cabin. Had to make a pit stop at wally world for some essentials - muffins, pizza, coffee creamer, the usual. Our friend Vinnie was waiting there already, probably about to fall asleep. And since bedtime was so late, Thursday was going to be a boat day out on the lake, and that is exactly what it was (after my maiden voyage on the new wheels of course). Friday was a really windy day and that is not exactly what you want on race day, so I hoped today was just a single windy day. I swam around the point from my cabin to the resort on the other side. It almost felt too good, but that made no difference on Saturday. We all went for a little run afterwards and split up and went different distances, makes me happy to see friends running! The rest of the day was spent chilling and eating some spaghetti for supper. 

The New and improved Eva! She got some new A+C wheels and boy do they look pretty. This was two days before - my first ride with the FLO setup. Can not believe the ride and the aesthetic.

Saturday morning did come and it was windy, like really, really windy. The race did not start until 8:30 so we took our time and made some omelettes at 6 am. Out the door around 6:30. This is the third time I have competed at this race and it is fun every time to see the same people show up. Today was going to be interesting, not only because of managing the bike in the wind, but because I was doing this race in my Chubbies Speedo. American flag goodness with a bald eagle smack on the ass. Definitely was going to turn some heads!

Coming out of the water first! A First!

The Swim- This race is relatively short for a sprint, an extremely fast 500 yards. The water was down this year, which was obviously a good thing for some people because I swear they water-trudged to at least the first turn buoy. I had a good feeling today that I was going to be swimming at the front because I have been working really hard on swimming, and racking up some serious yardage for IRONMAN. So with that feeling, I decided to start at the front with the good swimmers. That turned out to be a good idea because I was on one guys feet for about 250 yards before swimming over him when he turned in early thinking that was the last buoy. So from then on, I was going for it. Came out of the water and noticed nobody behind, on the side or in front of me. I was first out of the water! Next closest guy was 30 seconds back. What an amazing feeling. But until I am first to actually cross the finish line there is work to be done. My friends were not expecting me first out, so all three of us were surprised! T1 was very fluid and as I ran my bike down the dirt road, Vinnie ran next to me, yelling whatever came to his mind, I jumped on and went to work.

Repping Chubbies Shorts and America today.

The Bike- 12 Miles of all outness. So the wind was going to be pushing us out and a major headwind coming back. Because I came out of transition first I had the road all to myself for a good 10 minutes before a stronger cyclist came past. Even getting passed was OK, because I had never been in the lead like that! By the end of the ride 3 more bikers passed me. The side wind was rough before we turned into the major headwind to come back. But I think my bike handled it pretty well, given I was like a sail out there. I ate my one Gel Coming back and I put my head down and did the Best I could to keep the cadence up. The speedo did not hold anything back, literally, and was not terribly uncomfortable.Back to the dirt road, I got off the bike and ran up to T2. I did not know we could ride up and down the road as it had been a rule not to in the past couple years, so I may have lost some time there. I forced myself to put socks on in transition because I got some crazy blisters from my last race without socks. Grab the visor and the race belt and we are off.

The Run- To say running in a Speedo is freeing is an understatement. Technically I wasn't all that much faster today than with the "normal" Tri shorts, but man, did I feel faster. The run here starts with a good half mile of going more up than down, which is a good way to kill the HR right away. Not long After that I heard a voice behind me saying "I like the view from back here", that got me laughing and I knew exactly who it was. Branden was coming up to pass and I told him how many were in front of him, wished him luck and away he went. He will have to teach me how to run faster, a lot faster.

The tan difference between my upper thighs
and the rest of my body is laughable.

 I held my own throughout the 4 miles and there was a table set up where they had ice and cold paper towels. This reminded me so much of racing in the heat in Racine where this is commonplace at the aid stations. Taking a page from that playbook was an awesome idea by those volunteers. The last mile and a half were with a tailwind, if that's a thing in running, so the pace felt easier and faster. Back to where the finish is, my heart was ready to explode from uphills. At the end of the last 1000 meters was a welcoming party, Branden, being the awesome competitor he is, waited at the end and we congratulated on a good race all around. He finished 5th and I in 9th. One place better than last year and a bit faster too. 

Crossing with a 1:09:41 and  9th place OA.

This years race went really well and I am very pleased with my performance. It was not a win, but I am working toward that goal one step at a time and today, having the fastest swim by 30 seconds was a huge boost to my confidence and gives me a reason to keep putting yards in at the pool. It really does pay off. The new wheel setup on the bike will take some getting used to, but who doesn't love that roaring sound coming from the road?! Running is running and I know speed will come with miles and miles and miles of it. I also learned that a Speedo is a great alternative to Tri shorts and I will definitely be racing in it again. Another great weekend at the cabin with two awesome friends who came out to support me at the race, can't thank em' enough! Now I do not have another race until my 70.3 in Racine, July 17th. But I am going on some long rides and doing a race simulation day. The countdown to IRONMAN season is on!!! 20 days until Racine and 41 days until the biggest race of my life in Boulder, Colorado!

Thanks for the read, 

Catch Me If You Can!

Oh and thanks Vinnie  for all the great pictures, I hope it was an awesome first Triathlon spectating experience!

Vinnie (R) and Blake (L) with a dog at the race.

Chain of Lakes Triathlon 2016

Taking this season to a whole new level is what I have been looking forward to since my last race in September of 2015. Making sure that plan would make itself happen, I did a lot of work on strength and recovery this winter, I now know why its so important. It sure seems like it helped so far!

2016 Started slow, with a recurring right knee injury limiting my ability to train the run and bike. On the flip side, it gave me a whole new confidence in my swim ability, one that I am putting to good use now. I had never swam 4000 yards before this winter and now I am doing that almost every swim session I do. My birthday in April for instance, I did the (in)famous birthday set, which is technically 100x100. I mixed it up but still swam 10,000 yards. Never thought I would be doing that. Needless to say I have become much more confident with my swim ability and can not wait to put it to the test.

The Chain Of Lakes Triathlon, or COLT for short, is how I have started my season for three years now. The pool swim, short bike and run help me to get working on all cylinders again and making sure I can still do this triathlon thing. This is not a normal sprint race by "sprint standards" but I really dig it. 600 yard swim-13 mile bike-2.8 mile run is a perfect way to get going. Race morning is waking up at my cabin, where it had been suuuuuuuper windy the day before, was relatively calm. The race didn't start until 9 am so I could wake up a little later and take my time driving the 35 miles or so to get to Alexandria. I had Mitch come with me this year, which is always nice to have. 

We got to the venue around 7:30 and put my bike on the rack and got marked and ready to go. I have trained on this course so much, that I know it like the back of my hand. The transition area is a bit crammed but we handled it. My parents showed up at about 8:45 so they got there in time. I was in heat 3 for the swim, so I would still have time to waste while the pool was full of swimmers. I got in a quick warm up run and stretched it out. To the race, I got to swim in a lane with two other guys, one said he was going to swim an 8:30 for the time and my good friend Dave was the other swimmer, who said he'd plan on about a 9:30, I was looking to swim about a 9 flat. The dude who said he was an 8:30 swimmer had no goggles, no swim cap, needless to say I wanted to go first. So I did, I bet Dave wishes he had gone second because we both had to pass him multiple times in the lane. We survived and I swam way better than I thought, an 8:25, the mat was about 30 seconds away though so my official swim time was 8:58, still right on plan. 

The pool exit was quick and I sprinted to my bike to get out asap. I strugged on getting my race top on. Dave came flying out just as I was finishing. On to the bike I took my gloves, didn't need those, so i shoved them in my back pocket. I ate a GU for some get up and felt like it helped. The bike is simple, a big square with no really sharp turns, so you can technically hold most speed through the turns. I really like the fact that the ride went very well and I felt no issues with my knee. After the first turn, Dave came by and yelled "that guy was so slow!"  referring to the pool dude. fast forward to the last climb  on the bike and I had always seemed to have to come out of aero to go up it in the past. Not this time, thanks squats! Of the bike with a PR split here and time to run.

T2 was much faster and smoother than T1, thankfully. the legs felt great and I was about 200 yards from transition when I heard a train whistle. OH NO. DO NOT. YUP. IT DID. I got stopped by the train. I stood there for what seemed like an eternity. 5 minutes passed and I could finally resume my now faded pace. All the guys behind me caught up and now it was a straight road race. BOO. They weren't technically right with me, since the times would be changed thanks to Union Pacific. I got back to a pace I felt was sustainable and kept that until the end. My best run at this race was today as well. If i hadn't strugged at T1 with my top, would I have made it past the train? The world may never know. 

Finish here is up a hill on grass, which is killer right at the end. That was it, first race of the season done and I got like 10th place right? Ha, nope it was my best finish ever. 2nd AG and 3rd OA. Dave took the top spot and rode 150 miles later that day, Ironman, whataya gonna do? Super happy with how the day went and can not wait until my next race. I have about a month to get ready and go super fast again. 

Thanks Mitch for sherpa-ing for me and coming with. Also thanks mom and dad for supporting me again! Dave, beast. My big races are less than 3 months out and I can not wait!

                       Next race is Buffalo Olympic.

                                                                            Catch Me If You Can!

Big Role Model Right here, Dave Jensen!

                                                                                       Corey

  Follow My Ironman Journey on Instagram And Strava!                            

The 2016 Season Hopes and Dreams!

I've got big plans for the 2016 season. Since I have been on a bit of a hiatus from running these past couple months, I have had a lot of extra time to come up with a season race plan.

So  here is what I am thinking.

May 7th- Chain of Lakes Sprint
June 5th- Buffalo Olympic
June 25th- Average Jo Sprint
July 17th- IM 70.3 Racine
August 7th- IM Boulder
August 20th- Run for the Melon 10k
August 27th- Lifetime Maple Grove Olympic

The main focus for me this year is to peak in late July-early August. This way I should be most prepared for my 70.3 and full distance Ironman in august.

Last year I raced a few of these races and it turned out pretty well. But this year I want to improve on those performances and win my age group and compete for the win in a select few.  I have been working this off-season, hard on my strength building, hopefully it pays off this season in the ways of improved power and time to fatigue. Along with strength I have been swimming a lot. Normally last year most of my swims were between 2 and 2.5k, now I am swimming anywhere from 3 to 6k with energy left to spare. Things are looking up for that leg of the race.

I have been battling some issues with my right knee this past month and am trying to rehab it before the season gets away from me. I want to make the most out of every race. Holding 22 mph for a sprint last year was a big deal to me. This year I am looking to be in the 23 mph range.

When it comes to my big races this year, Racine and Boulder, I have a few specific expectations from myself. After my first and second attempts at Racine, I keep wanting to go faster. Getting sub 5 hours for the first time is my goal this year. Boulder is a beast all its own, where, sometimes I just have the goal of finishing, and sometimes the goal of KQing. 

Whatever happens this season, I am doing what I love and couldn't ask for much more. 40 days until the season kicks off, can't wait! 

What Becoming An IRONMAN Means To Me.

IRONMAN, there is nothing else like it in the world. What other competition combines such physical fitness, mental toughness and emotional resolve into one? A test of endurance, which forces you to dig deep down and just when you think you have lost it, you break through the wall and become one.

I think about it every day. Crossing the finish line and being told I have done something incredible. Looking at it now, being nine months away, I see a Beast, a Mountain, that if I want to crush the beast and climb the Mountain, I will need these every step of the way.

I hope to be INSPIRING, not only to myself but to the people around me.

I need to be RESILIENT, to make it through a journey such as this, recovery and training for so long as so focused will take its toll, but over time will be worth it.

OPTIMISTIC, I need to look to the future and see that every step is one closer to my end goal. Even in the toughest conditions or the longest training sessions, I need to keep spirits high.

NUTRITION. What is an athlete without the right fuel? If I want to go fast and be successful , I need to put in the right nutrients.

MOTIVATED. Everything is going to be hard, but I need to stay motivated to stay the course until the finish. My family and friends will help, but ultimately it is up to me to stay motivated out there.

ACCOUNTABLE. Consistency leads to more cosistency which lead to success with leads to greatness. Every day need to have its own mini goals.

NEVER GIVE UP!  It will all be worth it. All the trials and tribulations, the hard days, the easy days, the preparation and execution are all reliant upon me never giving up.

Being Inspiring, Resilient, Optimistic, Nutrition conscious, Motivated, Accountable and Never giving up will ultimately lead to the greatest day of my life.

Becoming One.

Becoming an IRONMAN!

-Catch Me If You Can

One Last Tri

It's September in Minnesota.  Its cold in the morning. I don't like it. Race day was no different.

This race starts at 8:30 in the morning because we usually don't even see the sun until 8 ish this time of year. We woke up at almost 6 because of the late start. Getting to the transition area we were still one of the first groups of people there, and I thought we were getting there late.

I sat in the car after putting my bike and setting up transition, because it was way warmer in the car.

Getting to the swim start was easy but the actual swim start was a total mess. I mean it's the 10th year of this race and they don't have a system down yet. Whatevs.  White Bear Lake is a shallow lake with lots of weeds, so there's that. I ran about 100 yards before being knee deep. The swim went ok considering I haven't swam since end of july.

Getting that done was good. So I took off onto the bike, knowing I would crush it. I made up time of a few long course people and never had anyone pass me. That makes you feel good. I wore gloves for the whole 40k because I would have frozen my fingers. The wind wasn't helping much either. It was pretty strong, not a fan. I came into T2 with a solid bike and got ready to kill the run. I took off and felt really really good. 7 minute miles on the dot was my average. Which I thought was pretty dang good for me. It ended up being my second fastest 10k in competition this year, after my Trinona Run. The only good thing about the cooler weather is that it make running crazy easier. I get to the turnaround and only saw 3 people ahead of me, how is that possible? Two of the three ahead of me were pros so there's that. I felt good and kept the same pace all the way back and finished feeling good.

After all that the race didn't give out awards because of their lack of organization. Which is sad. All the people that came out to race and didn't get to know how they placed or anything is really sad. So as soon as they said that we packed up and left.

So defenitly one of my best Bike - Run performances this year,  too bad it was not recognized. 4th overall.

That's the end of my 2015 season officially!  It was quite the year, with all my races from sprint to 70.3 . It just reminds me why I love this sport and that I feel I'll be around for a long time to come. I may do some 5k's on a whim this fall, so we will see.

Time to take some time off and hit er hard for Ironman Boulder next year!

Run for the Melon 10K

Hot hot hot! Just the way I like it!

This is a small running race near my cabin just before the Watermelon day festival. Its always so fun and I consider it a home race. I did the 10k this year as compared to last year where I did the 5k, and by the way got my 5k PR last year here.

10k starts first and right away I am at an un holdable pace. But what can you do, I'm used to all three sports! 6:13 first mile and slowly declining speed until I run mile six at about a 7:55 pace. Can you tell I don't do this kind of thing? 

At the turnaround I start heading back and get Suprised, and see a good friend running towards me that I went to high school with. Did not expect to see him there! Coming back was the struggle, a slog, however you will. I managed a super high heart rate the whole time, like I was going to die.

In the end I won my age group and finally got a placement for the first time in my last 3 races. So that made me feel good. I didn't set a 10K PR but I had fun and my legs are still sore. Just something about only running does me in. 7:10 average pace with my buddy following about 30 seconds in behind me. Mom finished her 5k and cheered me in. Then it was on to eat all the watermelon we could!

Next up, One Last Tri.

Hoot Lake Sprint

So this sprint  is only 6 days after my 70.3 race. That was killer last year. But as I have noticed throughout this season I have been recovering much quicker and having much better performances at each and every race. So I came into this race with high hopes.

This race is also special for me, it is my third year competing and my second year with my mom racing as well. She finished faster than last year and I was very proud of her this year. Its always nice to get fatser!

As for me I only had two training days between races,  so thankfully I was fully rested in time. Its a smaller race, but it's one of my favorites. I know alot of the competitors from the area races and through rides etc. So there are four waves and I am in wave three with all the guys that are under age 30. Yeah,  not a huge field. I should have gone in the first wave like some of my friends did,  they knew they could swim without having to run over people. I did that.

A quarter mile swim goes by super fast and I came out second from my wave. Crawling all over the people ahead of me, I'm sure I could have posted a faster split if I started earlier. But I digress. 1:27/100yd

The bike course is awfully difficult for a 15 mile sprint course. It is by far the hardest sprint I have in my season. There are few flats where you can hammer, it's always climb then descend. I was happy with the bike given that it was so hilly and that it was getting a tad windy. I came into the last mile after following this one guy since the get go and had to pass him before transition. So I did. The transition is at the bottom of a hill, so it's tough coming out but nice cruising back in.

Transition was super fast, so I headed back up that hill again to take on this difficult 3.3 mile run. It was the same case as the bike, hilly. But I was not passed by anyone on the run, which made me very confident I was at a good pace. I wast sure how my run would look after training for longer distances, but I pulled it off. Kept descending pace the whole way and finished running a 4:10 mile pace down that hill. If I can see you and see the finish, god knows I'm going to do my best to catch and pass you.

It was a very pleasing year, cutting 10 minutes off of my time from last year, and every split was faster. Mom finished and I ran down the hill to cheer her in and that was Hoot Lake for 2015!

My next event is a 10K road race near my cabin called Run for the Melon. We will see how that goes, not a huge road racing guy, but it will be fun to do with mom again!