Saturday, July 26, 2014

Full Vineman Aqua Bike (Troy)

Date/Location:
July 26, 2014 – Windsor, CA
Distances:
2.4m Swim – 112m Bike
Time:

6:34:51 (1:07:51 – 2:34 – 5:24:22)

Place:

4th/18

Teammates:

Full AquaBike: Michelle Ridder, Rosie Kracher (FCA)

1/2 AquaBike: Dale & Tana Jackson; David & Cheryl Kurtze (FCA)

This is a great practice event for Ironman Lake Tahoe.  Robin did it last year and I'm following the same plan this year.  I expect to be a few minutes off on the swim since not training a lot in the pool since the crash. But I feel good about the bike and plan to go 4 minutes faster (actually 14 min faster) than my good ride here 2 years ago doing the Full Vineman.  In that race there was a 10min delay due to a helicopter rescue of another athlete, so I'm adding that to the improvement goal.

It's also a lot of fun to leave work behind and go camping with the family.  Of course it always sounds like it will be more relaxing than it really is.  But it really is fun.  We stay at Schoolhouse Campgrounds.  We see our good friend, Michelle Ridder, at athlete registration.  We're excited about her build-up to the Hawaii Ironman.

In the morning I ride 4 miles to the start in Guerneville.  I have a light and blinker but at 6am it's getting light out anyway.  I drop off my 2 other bottles of Sustained Energy (and other food in case I want it) at special needs where I see our friend Suzi Mattish.  After setting up transition I meet Robin & the girls on the rocky beach for a FCA Endurance pre-race prayer.  Kelly, David Frazer, and Mike from FCA are also here.  I know there will be a lot of time out there, and opportunity to go to God for strength, so most of all I want to stay focused on Him.

Quick body marking, wetsuit on, and tried anti-fogging goggles but it didn't work so instead just leave a little water in them (that works pretty well).  No time for a warm-up.  I'm 2nd row, almost to the far side.

Swim (goal 1:09)

After a faint countdown… Go! Some swimmers don't even here it.  So I'm off with the first ones.  And then come all the rest.. banging into me and getting squeezed pretty good.  It continues for a long time.  Thank the Lord my goggles don't get kicked in.  This is the most contact I think I've had in a race.  Even after passing the bridge, still bumping.

I head up river between the buoys and the right shore.  We hit many shallow spots where my hands scraped the gravel bottom and athletes are walking right beside me.  At the turn-around, it gets congested again and the start down-river is VERY shallow.  I won't walk, though, because that's against the rules.  So I do my best to slither through the 14" of water.  But then it's deep enough again and I finally find a draft and start working it back.

WP_002889My ribs haven't hurt at all and the breathing is fine.  In fact, the swim is feeling comfortable enough.  Even enjoyable.  I look up at the bridge knowing Robin and the girls are up there looking for me.  I make the turn for the 2nd lap and check my time. 34min.  Right on pace.

This time I follow the up-stream buoys exactly.  Sure enough, the water is deeper near the buoys.  This makes for a better swim.  I follow a draft most of the way.  There are still parts where I swim bumping in to the shins of athletes walking next to me.

140726_vineman_aqua_full_troy_t1On the way back down my draft is zig-zagging so I go it alone and push it pretty good.  Still enjoying it and happy about results.  I've been letting water into my suit periodically to stay cool.  Under the bridge and to the finish.  I get in just before the guy I was drafting off.  1:07:55!

T1

I strip my wetsuit off quickly (before the water dries) and it goes well.. to a cheer from the crowd.  Running by an aid station, my buddy, Dale Jackson, hands me water with a cheer!  He's doing the 1/2 Vineman and doesn't start for another 1/2 hr.  I prep for the bike quickly and put on my jacket knowing the foggy mornings of the wine country are chilly!

Bike (goal 5:20)

140726_vineman_aqua_full_troy_bikeEverything starts well.  Robin & the girls cheer me off.  But then I can't zip my jacket up because my handle bars are doing speed-wobbles when I let go of them.  Strange, will have to let the jacket flap.  Hopefully the new aero wheels will make up for that.  I quickly get into good position heading out of Guerneville.  Another rider tells, "car back".  I move out of the way realizing there are many vehicles on the road and I have to be careful to stay right.  I alert other riders in front of me, too, about the cars.

It's not really chilly.  Soon I'm getting warm.  How will I take off 140726_vineman_aqua_full_troy_bike2my jacket with the speed wobble problem?  But by 15mi I try again and no more wobbles so I shed the jacket and stash it in my shirt.  Ok, now to get serious and go fast.  I feel the groove.  I thank the Lord for allowing me to discover a new position in the Vineman 2 years ago which was strong, aero, and felt comfortable.  It worked again this year at the Napa HITS 1/2 Ironman.  I have a new Felt bike now but the setup is almost the same.  Ok, I got it, it's feeling good, I'm hitting 30 on the slight downhills.  My average is at 21.6.  I need 21 for my goal. But I hope to get almost 22 for the first lap.. before the head winds pick up in lap 2.

Mile 29: 21.9mph ave.  Up the big hill.  I use a new climbing form which works well.  Light feet.  I climb it well and soon am down the back.  Now for the long flat section to Chalk Mtn.  It's going well. Drinking my SE and water. Neck getting a little sore. Getting tired.  But I climb Chalk well, pushing harder than usual because today it's about ending the bike with nothing less.  Once down chalk, we finally turn West toward Windsor and the wind is at my back and it feels great.  The South-wind is building up which means the 2nd loop will be more difficult.

Mile 54: 20.9mph ave. I come through town, finish my bottles and prepare for the special needs.  Arriving, the volunteers are so helpful in holding my bike and handing me my bag.  One of them is Kim Young, another friend that Robin did the 40 @ 40 marathon with.  I put my jacket in the bag and tell them my wife will pick it up and they say, "Yes, we know Robin, don't worry, will take care of it".  It's so rewarding to have people take extra care of you because they like your wife so much! Smile

I'm back n forth with a few other riders I've seen a lot on the first loop.  But I'm not feeling as comfortable in my position now and starting to fall behind.  The other riders I've been used to seeing are getting farther and farther into the distance until I can't see them.  It's downhill, shaded and smooth heading to the Raford Inn where I know Robin & the girls will be.  I'm taking it easy, hoping I'll be ready to push again after seeing them.

There they are, my wonderful family with loud cheers.  Kristi Ridder is also there cheering.  Thanks, Lord for the all the support.  As I hit the roads I fly on earlier, I'm not flying this time.  I had a 6min lead on my goal after the 1st lap and already have lost that.  It's getting really hard.

Assessments:  My neck hurts.  Need more time training in aero.  And glasses require me to look up farther.  My left outside foot has a numbing hot-spot.  I have to massage it at one point.  I need to change shoes or get an insert.  My hamstrings are tight.  I need to address that.  My knees are hurting because I'm uncomfortable in the saddle.  I need a new seat.  My elbows hurt from the pads.  I need to adjust or change them.  I'm really thirsty.  Need to drink more water, not just SE.  I'm getting sunburned.  I need to get better coverage or apply sunscreen.

Mile 85: 21.1mph ave. Whew, only 30 mi to go, 1-1/2 hrs.  But it's going to be a headwind.  But first I get to see my family.  There they are!  At the top of the hill.  I remember telling Robin when I saw her to "keep pushing, you can still do it" even though she was very uncomfortable.  Now I have to dig deep.

140726_vineman_aqua_full_troy_bike3Heading back is not fun.  I eat a banana & get Gatorade. I'm miserable & exhausted.  My new estimates for finishing have been everywhere from 5:20 to 5:34 (my time last year).  My neck is so sore that I don't want to look up.  Part of me doesn't care but I know I have to or I could hit something or get hit and possibly get paralyzed like a guy did a long time ago crashing into a truck.  I think about how our racing is supposed to help us learn to dig deep to fight for bigger things like our marriage or Christ.  I think, "If this is were for my marriage, I'd have to pick it up and suck it up!".

It really looks like I'll be 10 min off my time.  But I can't think about that now, I have to focus on each mile.  Over Chalk Mtn again.  This time there are about 6-7 female athletes pushing their bikes up it.  It goes well again for me.  I realize the ups and downs have been good, but the long flats are what get me.

Finally turning West to Windsor I pick it up. This is it.  You never know what's going to happen.  I know this is what the Lord wants me to remember.  Just put in the  effort and let Him sort everything out in the end.  I see Robin & the girls 3 miles from the finish.  Big cheers.  And their it is!  The arch, the finish.

Finish 112mi: 20.7mph.  I dismount and start to run, but that's it, the finish is right at the dismount.  And, hey, I got 5:24:22.  Only 4min off my goal!  Thanks, God.  I was 6:34:51, 4th in my age.

I realize I have a lot of training to do to be able to ride like this and still run!  Because right now my body is completely taxed and sore.  Good day, good learning experience, good starting point.

Name

Race

Time

Age Group

Place

Swim

Bike

Run

TROY SOARES

FULL AQUA BIKE 6:34:51 M45-49 4th 1:07:55 5:24:22 NA
ROSIE KRACHER FULL AQUA BIKE 9:00:54 W45-49 6th 1:34:56 7:19:42 NA
MICHELLE RIDDER FULL AQUA BIKE 9:24:15 W45-49 10th 1:18:19 8:00:09 NA
DALE JACKSON 1/2 AQUA BIKE 3:08:46 M50-54 1st 31:47 2:35:12 NA
TANA JACKSON 1/2 AQUA BIKE 3:24:08 W40-44 1st 36:09 2:45:25 NA
DAVID KURTZE 1/2 AQUA BIKE 3:40:00 M50-54 9th 39:34 2:56:03 NA
CHERYL KURTZE 1/2 AQUA BIKE 5:16:34 W55-59 11th 48:24 4:21:53 NA

Saturday, July 19, 2014

2014 VFCAL Champs

Date/Location:
July 19, 2014 –  Auburn, CA  
  ANNA ARIEL
Distances:
  1. 100 Yard Medley Relay, 2nd swimmer, Breast)
  2. 25 Yard  Free
  3. 25 Yard Breaststroke
  4. 25 Yard Butterfly
  5. 100 Yard Freestyle Relay, 2nd swimmer
  1. 100 Yard Freestyle Relay, 3rd swimmer
  2. 25 Yard Free
  3. 25 Yard Back
 
Time:
  1. 1:37.27 (Team Previous Best – 1:24.49)
  2. PR! 22.94 (Previous Best -23.94) 
  3. 28.43 (Previous Best 27.79)
  4. PR! 32.64 (Previous Best – 38.44)
  5. 1:24.23 (Team Previous Best – 1:08.25)
  1. DQ (Team Previous Best 2:19.07)
  2. PR! 42.8 (Previous Best - 47.17)
  3. PR! 38.61 (Previous Best - 42.76)
Place:
  1. 5th Overall  
  2. 21st OA 
  3. 7th OA! 
  4. 19th 
  5. 4th OA
  1. DQ
  2. 35th Overall
  3. 18th OA

(PICTURES COMING SOON (= )

Saturday, July 12, 2014

Robalos vs. Arden Manor

Date/Location:
July 12, 2014 –  Auburn, CA  
  ANNA ARIEL
Distances:
  1. 100 Yard Medley Relay, 2nd swimmer, Breast)
  2. 25 Yard  Free
  3. 25 Yard Breaststroke
  4. 25 Yard Butterfly
  5. 100 Yard Freestyle Relay, 4th swimmer
  1. 100 Yard Freestyle Relay, 3rd swimmer
  2. 25 Yard Free
  3. 25 Yard Back
 
Time:
  1. 1:39.39 (Team Previous Best – 1:24.49)
  2. PR! 23.94 (Previous Best -25.40) 
  3. 28.91 (Previous Best 27.79)
  4. DQ (Previous Best – 38.44)
  5. 1:30.93 (Team Previous Best – 1:08.25)
  1. 2:53:49 (Team Previous Best 2:19.07)
  2. 48.81 (Previous Best - 47.17)
  3. PR! 42.76 (Previous Best -45:12)
Place:
  1. 3rd  
  2. 9th Overall 
  3. 2nd OA! 
  4. DQ
  5. 1st OA
  1. 1st Overall
  2. 11th OA
  3. 4th OA

Friday, July 4, 2014

Coronado Independence Day 5K - Anna

Date/Location:
July 4, 2014 – Coronado, CA
Distances:
5km
Time:

1:07:35

Place:

22nd/36, 0-9 Age Group

Teammates:

Detrik Heidt, Jan “Grammie” Heidt, Robin “Mom” Soares

I was at the starting line with my cousin Detrik.  Detrik and I decided to stat together.  And, then they said “Go!” and we started running together.  We stayed together all the way out.  There was a turn around.  We turned around and started running back and we saw other people running to the turn around.  We saw Grammie running and we said “hi”. 

We kept running.  Then my foot started hurting because a few days ago I stepped on a bee and it hurt. I couldn’t really walk well this morning and now I’m running a 5K and my foot is hurting again.  I started running slow and Detrik ran up ahead.  Later, I kept running and saw Grammie again and then I saw Detrik waiting for me.  I knew why he was waiting for me because he wanted to finish with me. 

We started running together and then we saw the finish line.  And we held hands and ran in together.  Detrik slid on his knees as he finished and I just ran in.  We waited for Grammie and I saw Detrik running with her.  Before Grammie finished, he jumped out of the way because he already finished.

It was fun because I was with my cousins, Detrik and Anika!

Name

Race

Time

Age Group

Place

ROBIN SOARES

15K 1:13:21 W40-44 3rd
         
DETRIK HEIDT 5K 34:21 M0-9 29th
ANNA SOARES 5K 34:33 W0-9 22nd
JAN HEIDT 5K 42:09 W75-79 4th

Coronado Independence Day 15K–Robin

Date/Location:
July 4, 2014 – Coronado, CA
Distances:
15km
Time:

1:07:35

Place:

3rd/69

Teammates:

Anna Soares, Detrik Heidt, Jan “Grammie” Heidt

It’s an early wake-up time to get the girls, Grammie and I to the starting line.  The hard effort pays off though as we get a great parking spot!  I really miss Troy this morning and wish he were here!  I know that he will be toeing the line at our friend Karen’s 5K as I’m finishing up my race.  I do have my parents, my sweet girls, my sister-in-law, niece and nephew so I’m not too lonely.  Detrik, my nephew, will be racing with Anna and my mom in the 5K. 

I hope Anna’s race goes well.  Two days ago she stepped on a bee and her foot has been sore since.  I also hope my race goes well.  My hamstrings have been extremely sore and tight for weeks now.  Stretching seems to help little now so I have a “Monster” massage scheduled.  It’s a real toss up on what will hurt more, the race or the massage.  Troy describes these massages as being attacked by a bear!

Detrik, Anna and I need to do a last minute potty break.  Usually I try to find a “secret bathroom” around race starts, but there are no options like that today except the long porta-potty lines.  As time ticks down to the start of the race, I pray for us to make it on time.  Detrik entertains Anna and I and puts us at ease.  Finally we are done and I give hugs and literally race off to catch the start of my race.  The 5K goes off 10 minutes after so the kids and Grammie have plenty of time.  I nearly run right into another athlete on the way but manage to dodge them in time…”so sorry!”  Phew, I’m here…thank you God!  I say a prayer for the Lord to help me battle through the pain and discomfort.

The gun goes off and so do we!  Right off the line, I can feel the hamstrings.  They are sore but not terribly tight.  Once I get past the 5 mile mark, things will get interesting!  I hope to go under 1 hour and 10 minutes.  My PR is 1:06:28 but I don’t see that happening!

Mile 1 is 7:02.  It’s beautiful running along the Coronado golf course.  Folks have already set up their chairs for the fireworks show tonight…dedication!  The hamstrings hurt but I can still move pretty well(=

Mile 2 is 7:03.  We hit the strand.  Still hanging in there but feeling tired.  This race is flat as a pancake but it’s always tough!

Mile 3 is 7:06.  Running on the Sub-Base now. It’s a cool treat to go behind the scenes of our military…especially on the 4th of July!  Hamstrings still sore and feeling a little tight.

Mile 4 is 6:52.  Alright, finally broke 7min pace!  Thank you Lord!  Physically and mentally getting tough!

Mile 5 is 6:48.  Surprised I can go this pace!  The hamstrings are getting mad now.  I notice that focusing on running on my forefoot, running tall and smooth helps.  And talking to the Lord and keeping my thoughts on Him help a great deal too.   

140704_coronado15k_robinMile 6 is 7:06.  Getting tough!  I do well when I focus on form and Christ but I find myself getting distracted and experiencing great discomfort! 

Mile 7 is 7:08.  Ugh!  Thank you Lord for helping me stay strong!  The last 2 miles of the race is always the toughest!  

Mile 8 is 7:11.  Hamstrings getting super tight!  Lord, help me!  I try to go with a faster guy going by.  It helps get me going faster and is a good mental break! 

Mile 9 is 7:12.  Home stretch now!  Dig, dig, dig!  Lord, almost there!  Thank you!  I really have to focus on keeping my form together.  I look at my watch and see that I will be under 1:10 140704_coronado15k_robin2and maybe close to my best time!  Wow, that is crazy!

Finally, I can see the finish and can hear the kids, my parents and Kristin cheering.  I cross the line and hit my watch.  Wow, 1:07:35, just about one minute off my best!  I’ll take it!  Thank you Jesus!

 

Name

Race

Time

Age Group

Place

ROBIN SOARES

15K 1:13:21 W40-44 3rd
         
DETRIK HEIDT 5K 34:21 M0-9 29th
ANNA SOARES 5K 34:33 W0-9 22nd
JAN HEIDT 5K 42:09 W75-79 4th

Firecracker 5K Fun Run for the Food Closet (Troy)

7/4/14

Event: Firecracker 5k for the Food Closet, Auburn, Ca
Friends: Many!
Time: 21:01 (7:01 pace)
Place: 1st

This is a local event put on by our good friend and FCA TeamMate, Karen Nickel.  It's free as long as you bring foot for the hungry to be donated to the local food closet.  The course runs from California St., up and over Maidu (next to our neighborhood), along the old Auburn Dam Site, by the Railhead Prk and back to Karen's house.  It's a familiar loop.

I'm excited to try running fast for the first time since the bike crash.  It's been 5 weeks.  I ran 8min pace a week ago for the 10k run split of the California Triathlon.  My ribs have been feeling fine since then, but the opposite side of my back has been sore from over-compensating.

Firecracker5k_Nickel_140704_foodRobin & the girls are on Coronado Island right now finishing up their own 15k and 5k's.  Because of my lung injury, I wasn't allowed to fly to San Diego for our annual vacation.  But it's neat to all be running at both ends of the State.  I talk to Robin on the phone beforehand and we both pray.

Karen's got great music going, lots of food donations, a registration table, finish line.. it's great.  I see many of our friends and fellow track runners.  And LOTS of kids!  I warm up almost a mile and stretch a lot.  We all line up and the kids lead us in the national anthem.  Karen prays for the race and we're off!

Firecracker5k_Nickel_140704_startEllie Verdi & I leave the neighborhood first on California.  Then 2 young kids pull ahead.  We're all going so fast, but that Maidu climb will be tough.  The kids run erratically, of course, in front of us but we give them room.  I want to tell them to save energy for the climb but know it won't work.

I push it on the climb, really wanting to see if I can maintain 7min pace today.  I encourage the kids but am glad they settle down so that they can keep the pace to the end.

Mile 1: 7:19.  I lead up the hill and make sure in my head that I know the course perfectly.. I don't want to lead anyone astray.

Now the long downhill into the canyon / old dam site.  The back soreness bothers me a little.  Breathing deep is feeling better.  Going downhill is uncomfortable, but I've got to push through to help loosing things up.

Mile 2: 6:33.  I see the usual walkers in this scenic section and they all smile and cheer.  At the climb to the gate (and multiple points through the course) Karen has friends positioned as course monitors.  Very professional and encouraging.

Firecracker5k_Nickel_140704_troyIt's warm now.  I'm digging deep.  California St. will be more shaded.  I'm right at 7min pace.  Gotta hold it.  Onto California.  Cross the street at the cross-walk.  Course monitors cheering for me.  Down into the neighborhood, a brief recovery, and then the final gradual climb to the finish line.  It's tough but I'm so happy to be meeting my goal and running fast again!

Mile 3: 7:10.  I high 5 the kids and finish with a smile.  (21:02. 7:01 pace). A great tune-up and confidence builder!  And my thanks goes to God for giving me a quick successful recovery.  And also thanks to those that fight for our country, in the beginning, and now, so that we can have the freedoms we love.Firecracker5k_Nickel_140704_results

 

 

RESULTS

Firecracker 5k Results 2014