Recapping an Amazing 2016 Season

Lake Michigan. pc mads

Wow. The 2016 season just flew by. I can't believe it is over already. To think of where I was back in March/April, battling my knee issues, wondering if I could even finish my first sprint of the year to finishing my biggest race ever in August, this year was one to remember. I look at how my body has changed, how I have gotten faster, stronger and more confident. These changes were not overnight, not by any means, but what I learned from consistency and dedication is that Anything Is Possible.

As I lay here, during my bike/run off-season, I feel as though I am losing all of my hard earned fitness and strength that took so long to accumulate and build up. But I know I am not alone in thinking this way, so many of us, after our biggest seasons, look back and think "what could I have done better?" The truth is, nothing. Sure you could have trained differently or made this session longer or that session harder, but would it really have made a difference in the overall outcome of the season? No. I think the only way to get to the top is to consistently put in the work, and be able to quantify why you are training the way you are, that is where the real learning takes place and that is where I think, I truly become stronger. Taking time off is so hard, especially if you are used to training 2-3 times a day, for hours. Now, even though it may only be 2 or 3 weeks long, I have so much extra time on my hands. I feel like, wait, there is a life outside of training? That can't be, I mean, how do the best become the Best? Do they take time off too? They must not! I mean I had not taken a significant portion of time off, dedicated it to recovering and resting for like three years and yet somehow, I was not even near the winners. I would be injured in the spring and not have any time to get ready for big races, in which I would essentially have to "cram" for. This can't be how the pros do it.
I have done my research and gained one simple fact. Rest is good. Time off is good. Recovery only happens when you are not training. This is a hard thing for me to get into my stubborn head. I love to train, it makes me happy, it is my time to improve myself and focus on my goals. I am sure many of you feel the same way. That has to be why taking an "off-season" is so difficult to accomplish. I lay around while I could be out training. I think, I put in all this hard work again and now, these two weeks are going to ruin it all? I guess that is not the case, so many "experts" write about the benefits of mixing it up.
I feel like I am writing this to kind of give myself a reason to take time off, to have a solid reference that, me, I wrote down why it is good to recover. So to someone who says "there is no off-season" have fun with your injuries and knee issues like I have dealt with in the past. Siyanara to those days for me, I am coming into 2017 a smarter and more educated triathlete. I will make sure recovery is just as important as the training itself.

Since I had not planned on mumbling on about taking time off for so long, I want to get to the good stuff!

This year started with a bang at the Chain of Lakes Sprint in Alexandria, MN. It was the first real test of the year for me after going through physical therapy like a month earlier. Well by golly, this race went fantastic! All that swimming during the winter and spring actually paid its dividends. Not only for this race, but every single one this year, I was a faster swimmer than I had ever been. I ended up finishing 3rd overall and 2nd in my age. Pretty great confidence boost for the season to come!

That gave me a platform to launch off of for the meat of the season. June rolled around and I was about to tackle Buffalo Olympic. This beast was the only race I have ever, not finished. It was a mechanical issue and I sure as heck was not about to let that happen again! It went swimmingly, a surprisingly windy day made for tough conditions for everyone, but for those who wanted it, they took it. I got a top 25 overall and 1st in my age. Also proved to myself that Buffalo can be beat!

A couple weeks later I was back up north about to race the Average Jo Sprint. Love this race and its proximity to my cabin. The biggest confidence boost of the year so far came here. I led out of the water, which was a first for me and actually had the lead for a good 20 minutes on the bike. I was stunned, I thought, man I could actually win one of these. It started well and ended less well, mainly because of my running, but a top 10 overall and 3rd in my age behind one awesome friend was a great way to finish the day. Had two friends come spectate the race and I feel like they enjoyed it. Oh and I was best dressed too, thanks Chubbies!

I had a solid month to prepare for what my "A" race of the season was. Racine 70.3. I never actually did a write up on this race. Maybe because I was so over the moon at the outcome or because I was that focused on the Boulder. So I feel like I can do the race some justice here. If any of you follow the 70.3/IM circuit, you'll probably remember that this year at Racine was a turkey shoot. The weather has never seem to cooperate fully in my time here, and this year was no different. It started with a calm morning, beautiful sunrise, bike racked and a successful body marking. But that is all the further in the race we got, before mother nature decided to have her way with us. "There were raindrops on the windshield and a storm movin in" (garth brooks reference). But serious stuff was about to go down, a storm we new was on its way made a grand entrance into our day at the prime time for the gun to go off. The swim was cancelled, the bike was shortened, but the run would stay the same, AWE Freaking SOME. I was so happy. Just ask my mom, dad or sister how happy and cheery I was that I could not swim at all or bike 56 miles. Ask em, they'll tell ya! After the wrath of Racine came through, we could finally re-enter transition to start out our time trial duathlon day. 3 hours after the scheduled start time. I had a whale of a time out on the 31 mile bike course, I was getting blown all which ways with my 90/disc setup. It didn't help that we had hurricane force winds sweeping across the corn fields. That just made me go faster I guess, It made me hold onto my bike more and pedal harder. So thanks wind! The run came and I actually was not dreading it. This was the third time I had done this race and new it quite well. Couple hills on the run, nothing too treacherous. I did the first 10k at a pretty good clip for me, and felt awesome up until mile 9.5 hit, then, not so awesome. I did what I could running into those hurricane winds, and ended up pushing pretty dang hard. I was super happy with the shortened race, but did not know what to expect when it came to results. I had never been really close to the podium here before, so I was not expecting this year to be a ton different. Boy was I wrong! 4th in my age group and top 100 overall for an extra solid day. That made me happy right there. Now I got a black Mdot plaque and am thinking, oh jeez, I have a shot to go to worlds if two dudes don't want to go. Wouldn't you believe it, two dudes did not want to go and BAM I was qualified for the 70.3 World Championship! Crazay! That made the day a million times better, it made all that wind and rain and no swim worth it. A total 180 from the morning. My big goal for this season was to qualify for Worlds, it did not look pretty, but I am sure as hell going!

Two weeks passed and I was in my final preparations for Ironman Boulder. Hoot Lake sprint is a local race near my cabin that was my first triathlon ever, and I absolutely love it. This year was no different. A perfect day of racing and polishing those final speed legs. I had a great swim a stellar bike and my best run here. Gave me a top 5 and 3rd age group. Branden was on fire that day. Like someone had to spray water on him, it was kind of scary. =D

Fast forward to one week later and I am at the center of the Colorado triathlon world. Boulder was an amazing city and provided me with the greatest day of my life thus far. I had far to much to write about that day and that experience, so if you haven't already read about that race go here (BOULDERBOULDER). You'll be glad you did!

Ending the season is never fun. The final race of the season for most people is usually their biggest one. Not this year, not for me! I raced my final day at Lifetime Maple Grove Olympic. It rained, I mean can I not get a break with the weather and most of my races this year? Jeepers! I was phasing out of my swim training for the year and had done my best to build back in some speed after my Ironman training. I think it went pretty well. 1st AG and top 25 OA. I was happy to go out with a bang on the season, and Vinny, was right there with me. (Thanks for standing in the rain with me) This was also my best 10k of the year, with a negative split to boot!

All in all I am very pleases with how 2016 went, I still cannot believe I am racing with the worlds best 70.3 athletes next year in Chattanooga. It is going to be something. Better yet, I cannot believe I am an Ironman. The words still don't sound real, and that day is still so vivid in my memory. I am so pumped to race Boulder again next year. I will have a separate post later about my goals for next season as well as a winter update.

am i doing this right?

I am so grateful for everyone who has helped me this past year, I have taken so many lessons from my races and people this year. From my Mom, Dad, Sister who always support me and take some wicked pics (MADS) to the guys I did Ironman with- Dave, Nick, Brad and Jake, I'll sure never forget it. Also so many people who offered their advice, Michael Stribling, Nick Klonne, Sean Cooley and especially Steve Mantell- kind of like a role model to me. I am so happy to have everyone in my life and am so extremely determined to better myself for next season! Big Goals await!!!

p.s if you made it this far, thank you for your support in just reading the dang thing!

Corey

IRONMAN Boulder 2016 - A 140.6 Mile Race Story!

Anything is Possible! L to R. Nick, Jake, Dave, Brad and I.

140.6 miles. This is what it takes to become an Ironman. Finish this and you have reached the echelon of what triathlon has become. To the non-triathlete this sounds insane, to the triathlete this still sounds insane. To me it was what I had been training for, everyday, all day, it was the only thing on my mind most of the time. Triathlon has become more than a hobby or a way to stay fit for me, it has become my life, it is how I go about my day- what can I do to become faster? But to say I got to the starting line of this race alone is a great understatement, so many people have supported me and continue to. To whoever is reading this, it probably means you helped me in some way. Whether you gave me advice, helped me in a race, supported me at the races, gave me motivation to keep pushing, posted words of encouragement or even just gave me a high five, it all accumulated into something great; something I will never forget.

Nick (L) and Dave (R) probably talking
about who is better dressed.

The trip out to Boulder was quite the journey itself. From driving 14 hours to learning to tricks of the Ironman trade from Nick and Dave to staring at the exciting scenery of Eastern South Dakota and Nebraska, this trip had it all. Skip to the part where we got to Colorado, I had never seen the mountains before and I have to say, they were amazing. We drove straight into Boulder to the high school, because we arrived the Friday of race weekend, we had to pick up our packets the same day we arrived. Checked out the Ironman Village and of course I bought something with an M-Dot logo on it. Nick said, if you DNF we get to take all of your Ironman branded stuff and wear it. So I wasn't going to let that happen. We got a whole bunch of goodies in the Village, and when we got into the check in tent. I think I will have tart cherries for a few months to come. So have you ever had Qdoba before? Because we had it Friday night and I must say, it was the best burrito/baby I have eaten in a long time, they definitely got me now.

The Room was a mess, especially with three athletes in it!

Saturday rolls around and it is time to drop off all our bags, the bike and run gear bags go in separate places at this race, which makes it unique. The bike transition is at the Boulder Reservoir and the run transition is at the Boulder high school. Both had pretty substantial runs to get through them, which could either help or hurt you. We ate at a downtown "Mexican" place, was weird to look at a brunch menu at 2:30 in the afternoon! It was not enough to eat so later at night ( like 7:00) I went to Noodles & Co. and got some Beef Stroganoff, to get my pasta fix in. Nick ate half a cantaloupe. Now I had to do my best to get some sleep.

Race Morning
Its always a nervous time. But something about this morning was almost calming, we a woke up at 4 am and got ready in almost complete silence. I could tell we were all focused on what the day had in store for us. We parked the van in a nearby parking garage and got on the school bus at the high school that would take us to the Boulder Reservoir. When we got off the buses, we hearded towards our bikes and I put my nutrition bag and one bottle on the front of my bars. I started the bike off with three Clif Bars, four gels and a tube of Base salt in it. I only put on one bottle because I only had to make it to 18 miles before the first aid station where I would grab what I had planned. After getting body marked by a extremely positive volunteer, I saw my parents and sister. Was so happy to see them here, as we traveled out to Boulder separately. They gave me words of encouragement and sent me on my way to the swim start.

Putting on my 2XU A:1 Wetsuit. Happy we had a wetsuit legal swim.

Swim
The course was a single lap, triangle that almost encompassed the whole reservoir. It was a rolling start, so you had to self seed yourself for what time you thought you could swim the 2.4 miles. I had a strong feeling I was going to be under 1:10 so I lined up behind the second time card with both Nick and Dave right by me. The sub 1 hr swimmers hit the water first, and I was like "there's no going back now!" it was go time and I dove into the water feeling amazing. The first leg of the swim was chaotic as all of us were together and trying to find space. I finally did and made it to the first turn buoy alive. The second leg of the swim was where I found some feet and a pace. I stayed on this bright blue striped wetsuit for probably 1000m or so until I passed those feet and took off on my own. The end of this length was where we hit some major weeds under water, they were literally grabbing at every part of your body, trying to say "where do you think you're goin?" Those weeds locked around my left ankle and right wrist, probably because of my watch and timing chip. I had some weeds that stuck around my leg for the remainder of the swim, really annoying trying to get them off, so I just decided to deal with it. After that whole dilemma, my swim was almost over, I felt like it went by so fast! Super happy to exit the water with a 1:05:13, awesome!

Thumbs up! Time to Bike!

Bike

This course had it all and it was hands down the best ride of my life. We had a short run out of the transition, so we could all get on our bikes safely and not try to grind up a hill, like all my races have been this year. I felt so good after the swim, I was hoping that feeling would stick around for at least five more hours! Starting out this course, miles 1-23 was a small loop within city limits. There was about a quarter mile that we could not pass on, because it was like a sidewalk, but I used this time behind a slower guy to eat my first Clif Bar, we all know how hard it is to open and eat these things when hammering. Most of the "big" hills were on the first loop, I suppose I did not notice the actual size of these hills because I was in the moment. I got to the first aid station and grabbed Gatorade, which was the plan. Starting the 1st lap of the bigger loop was where the ride really started. These 2 laps were about 40 miles each and really fast. Not many legit climbs on these laps, but a lot of false flats. I could really tell when I was riding towards the mountains and away from them, HUGE difference. 

Mom and Dad in good spirits so early in the A.M!

Around mile 30 I felt the urge. You other Ironman triathletes know what I'm talking about. I had drank most of my two previous bottles of fluid and ate a Clif Bar and a gel by now. That was a recipe for pee. I had not planned on doing it on the bike, but when nature calls! I figured this was a good thing, I was getting in enough fluids. I was not about to get off my bike at an aid station when I could let it flow on the downhills. I felt so relieved afterwards, now I see why it is so common for long, long distance races. After that I had plenty of room for more fluid, another aid station came by and I grabbed another Gatorade and a water bottle too. The water felt so good over my back, and cleaned me up a bit. I got to hour 2 and ate my second Clif Bar, I was in a pretty good groove and felt amazing. Starting the second lap was when I really hit the gas. I had gone through once, so I had an idea of where to put in effort and where to chill. There were sections of long, flat and fast; there were some down hill and crazy fast; then there were those false flats going towards the flatirons. Lap two was more of the same, by this time I nabbed some Clif Bloks from an aid station and ate those. I saw Steve and Ernie Mantell out on the bike course a couple times, Minnesota boys by birth but incredible Colorado athletes now, I knew they weren't exactly cheering for me, but it was so cool to see them out there. After my little fanboy moment, I focused up again and negative split the bike. Coming into town was so cool, they had volunteer police officers at every intersection, stopping traffic and making me feel like they were putting on this race just for me, it was so cool. I Came off the bike ready to attack this marathon. Strava was a tad slower than official timing but Take a Look at my Ride! 5:09:50

Run

All Smiles at the halfway point!

The "Flux Capacitor" that's what the run course was referred to as. A two loop, multiple out and back run, it really made you know where your competition was. Pretty much totally along the Boulder Creek, there was always that cold refreshing water to look at. It started out really well, as I know most runs off the bike do, but knowing I had 26.2 miles to go, I was going to pace myself and take whatever was thrown my way. The aid stations were located perfectly, almost every single mile. This was going to help a lot of athletes as well as myself out in the long run. I would run to each aid station and make sure I got in my fluids and nutrition, walk through them and then kick it back up. There were some random place where a BASE salt team would be located and they always had music blasting and positive vibes, it really was awesome. I hit the first turn around and saw Dave, who looked like he was running a 10k, coming in the other direction. We exchanged words and I figured I would see him in a few miles. Mile 8ish came around and I had to go. I never thought I could be so happy to see a porta potty before. Felt like a new man after leaving that thing!

All the tiny little inclines felt like mountains by this
point!

The first lap went by pretty well, but that was only 13 miles. Coming through the main spectator spots were great pick me ups. I got to see my sister and parents 3 times on the run. Lap two was tough. Obviously this whole thing is tough, but when you are in the middle of the run and cannot really see the end, you are just stuck in a "no mans land" it really is hard on you mentally. All I thought about during this time was, if you get through this, you'll be an Ironman. Those words in my head and all the support from my family and friends did it all. I am not one to give up, and I never wanted to during this race, maybe it is just something some of us are born with.  Turn around 2 came and the legs were feeling it now. On the way back out to the furthest from the finish line, I saw Steve again and maybe it finally clicked and he gave me a high five and words of encouragement, so awesome. I stopped at each aid station and was taking more time in each one now, being completely sure that I had all I needed. The cookies at the later aid stations were like gold, they tasted so good with Gatorade for some reason. Probably wouldn't taste that way now!

I had another bathroom break and then said to myself the next time you get to stop is going to be at the finish line. I stuck to it, every step was getting harder and harder. I went by my sister and parents one last time, before there was two miles left and she ran along side me and was telling me how good I was doing and a whole bunch of other stuff I really don't remember. But I can't begin to say how much that made me push the last miles of the run. (Rewind to mile 20, I had never ran any further than this, so when I got to mile 20.1 I was in a whole new world. This last 10k would be an experience I never had before.) Back to mile 24, one mile up the creek, one mile back and that was it. When I came back down the creek and could hear the cheering and Mike Reillys' voice, I said to myself, you are gonna be an Ironman. The finishing chute was crazy, so many people cheering and I can definitely say it was the best finishing chute I've ever run through. I heard Mike call me an IRONMAN and it was over, my 1st ever 140.6 was done, from now on, I could say I did it, with all my heart, and that I am an Ironman.

140.6 miles, Crushed! Run was 4:32:05

I could not be more happy with how my first Ironman went. Finished with a 10:55:50 and 4th in my age group. 

So appreciative of all the support I had from everyone. 

Mom & Dad and Maddie- Thank you for coming out to support me and deal with all the crazy training I do. Also thanks for keeping me fueled well and asking how my rides/runs went. The future hold nothing but the best for me and I know you will be by my side through it all. I could not do it without my family. Buuuut You know now that I've done one and did pretty well, I'm only going to work harder for the next one!

Nick and Dave- Thanks for starting this whole trip and letting me learn so much from you. Nick, thanks for all the advice you gave me the night before the race, your veteran status at the distance really made me value what you said. Dave, thanks for being such an awesome role model for me. Without you, I would never be into this sport as much as I am. The things you have done still inspire me. I hope I can inspire you both in different ways. Brad- it was so awesome seeing you the most out on the course, maybe i'll be joining you out in Colorado soon!

To Everyone that gave me any sort of course, nutrition, pacing, effort, equipment and triathlon advice I truly appreciate it. Steve Mantell is a pro, and if you cant tell, i'm a big fan. The way he goes about the lifestyle is idyllic, so calm and cool. I asked him a ton of questions and got everyone answered with lots of thought and detail. Thanks so much. One more question, how do I become a sponsored triathlete??

Some Pictures from our trip after the race. Estes Park, Rocky Mountains, South Dakota.

Continental Divide was so pretty.

Amazing Homemade Rigatoni at
Mama Roses in Estes Park.

Mount Rushmore.

Poudre Lake at the Continental Divide.

Elk just chill on the side of the road here I guess.
 Just before we got into the RMNP.

The Sprinter or the VW Bus?

Highest point we got to on our trip. 12,304 ft.

Tram car views in Estes Park.

Mads, thanks so much for all the pictures/memories you take.
You have a skill that is so cool. Be prepared for more Ironmans!
Love ya!

Off to the next Adventure.

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

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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!