This weekend saw Gerry racing the Kirkland Half Marathon where he crushed his old PR by nearly 12 minutes going 1:22:40 and taking 7th overall (2nd AG). See his race report below:
Going into this race I knew I had a big PR in me, but still I wasn’t sure exactly what to expect. Training had given me a good idea of what I could run, but when looking at the course with the first 3 miles significantly uphill and really not getting much of a break until 7 miles in I really wasn’t sure what good splits would be the first few miles. I decided that with miles 8-10 being massively downhill, I could afford to commit to a hard pace early and if I needed it I could recover a bit on that section without losing too much time.
By the end of the first mile I was running in the 2nd pack on the road with a group of 10-ish guys just in front. After hitting mile 5 with my small group I was feeling very strong, so I went to the front of the group and started to build my pace on the long shallow dragging hill of miles 5, 6 and 7. By the time I hit mile 7 and started descending back toward Lake Washington I had gapped the group, and started bringing in some of the stragglers who had gone out with the lead pack.
I had expected/hoped that strong downhill running would reel in some of the guys in front, but I actually think I lost a bit of time on the steep descent. Once we hit Lake Washington Blvd and it was back to tempo running I was consistently bringing in the guys in front, catching on at about mile 9.5 and another close to mile 11.
When I hit mile 12 just before entering Juanita Beach Park there was one more guy I could see about 40-50 yards in front of me. He was looking pretty strong and I honestly didn’t know if I could catch him, but decided to go for it because even if I blew up at this point the result was still going to be a huge PR. Went hard closing with a 5:54 mile, catching and passing into 7th place with about .25 miles to the finish.
I am really pleased with the result. I went into the race figuring 1:24 was the goal and 1:23 would be best case, so to pull an extra few seconds out of that time on a fairly challenging/hilly course was really satisfying.
Wednesday, May 12, 2010
Thursday, May 6, 2010
Race Report
Charles put together a race report from his recent White Lake Half experience, check it out below:
The White Lake Half is a great early season race in North Carolina that is extremely popular and tends to be very hot. The forecast was calling for mid 80 temps and at race start the humidity was 100%. Considering that two weeks earlier I was doing a race rehearsal in 30-40 degree weather I knew it was going to be a good test of proper fueling and hydration.
The lake itself very clear, calm and scenic. It was an in water start and the open/elite wave contained about 30 or so competitors. I decided that I would go out conservatively and begin to pick people off after about 200 meters. Of course I expected that there would be a couple of guys up front killing the pace and no way I could hang with them. The swim had a great feel for me thanks to the really clear water, yet course also felt a bit long. The line buoys were not in line with the turn buoys or the dock, so the whole swim required a lot of sighting to distance points. Perhaps this added to the time, but when I exited the water my time of 31:26 was about 2 minuted slower than I expected.
The only portion of the race that was spot on for me was the bike with a 2:24:29 split (23.3 avg.) I felt really good about this until after the race I learned that I had been penalized for drafting. I don't really know when this happened or what was seen, but I honestly feel like the marshall must have written down the wrong bib #. The only scenario where I might have been penalized was when I was passed and the guy slowed down and kept speeding up when I would go to pass making it take possibly more than the allotted time to pass. Nevertheless I feel like effort was all mine and I earned my bike split time.
My nutrition on the bike was spot on as well with a good bit of GU and plenty of salt pills. The only issue I had ended up not being able to get enough water, even though I consumed as much as possible at over 100 ounces. About 40 miles into the bike there was an out and back section and I was able to see that the leaders (including Justin Park who was 3rd Pro at Lake Stevens 70.3 last year) were 10 minutes on me. I also saw that I was in 10th place at this time and gaining some ground on a few guys. Unfortunately I really struggled with the last 30 minutes in the saddle with staying comfortable and I lost some power because of this.
Off the bike I felt pretty solid but it was definitely in the 80's and no clouds in the sky. My goal was to ease into the run and eventually hit 6:30-6:40 pace. About 3 miles in I was averaging 6:40s and felt like the second half of the run would be much faster if I could survive the heat. I passed a couple more athletes who looked to be hurting and was passed slowly by someone I felt I could pace well with. Unfortunately the heat really started to get to me about mile 5. It was an out and back course with literally no shade. When I hit the turn around I saw I was in 8th place and with no one close behind me I knew it was just going to be me versus the heat. There were aid stations every mile, but they were not very long and they were serving runners coming in both directions making it difficult to grab anything at times . The last half of the run my pace gradually slowed to the point where I was running above 7 minute pace and really just stumbling along. The last 3 miles were a good test of mental strength and at this point my only focus was to come in sub 4:30. Thanks to a lot of supportive athletes and spectators as I was able to stay strong and cross the line at 4:29:44. My run split was 1:31:29 about 3-5 minutes slower than expected but still solid considering the heat.
Despite the draft penalty pushing my time to 4:33:44 I feel like this was a solid early season effort in adverse conditions. The White Lake Half ended up having its most competitive race ever with a course record set and a great competitive field. I would highly recommend this race to anyone looking for a good early season half on the East coast, that is, if you can sign up before it sells out!
The White Lake Half is a great early season race in North Carolina that is extremely popular and tends to be very hot. The forecast was calling for mid 80 temps and at race start the humidity was 100%. Considering that two weeks earlier I was doing a race rehearsal in 30-40 degree weather I knew it was going to be a good test of proper fueling and hydration.
The lake itself very clear, calm and scenic. It was an in water start and the open/elite wave contained about 30 or so competitors. I decided that I would go out conservatively and begin to pick people off after about 200 meters. Of course I expected that there would be a couple of guys up front killing the pace and no way I could hang with them. The swim had a great feel for me thanks to the really clear water, yet course also felt a bit long. The line buoys were not in line with the turn buoys or the dock, so the whole swim required a lot of sighting to distance points. Perhaps this added to the time, but when I exited the water my time of 31:26 was about 2 minuted slower than I expected.
The only portion of the race that was spot on for me was the bike with a 2:24:29 split (23.3 avg.) I felt really good about this until after the race I learned that I had been penalized for drafting. I don't really know when this happened or what was seen, but I honestly feel like the marshall must have written down the wrong bib #. The only scenario where I might have been penalized was when I was passed and the guy slowed down and kept speeding up when I would go to pass making it take possibly more than the allotted time to pass. Nevertheless I feel like effort was all mine and I earned my bike split time.
My nutrition on the bike was spot on as well with a good bit of GU and plenty of salt pills. The only issue I had ended up not being able to get enough water, even though I consumed as much as possible at over 100 ounces. About 40 miles into the bike there was an out and back section and I was able to see that the leaders (including Justin Park who was 3rd Pro at Lake Stevens 70.3 last year) were 10 minutes on me. I also saw that I was in 10th place at this time and gaining some ground on a few guys. Unfortunately I really struggled with the last 30 minutes in the saddle with staying comfortable and I lost some power because of this.
Off the bike I felt pretty solid but it was definitely in the 80's and no clouds in the sky. My goal was to ease into the run and eventually hit 6:30-6:40 pace. About 3 miles in I was averaging 6:40s and felt like the second half of the run would be much faster if I could survive the heat. I passed a couple more athletes who looked to be hurting and was passed slowly by someone I felt I could pace well with. Unfortunately the heat really started to get to me about mile 5. It was an out and back course with literally no shade. When I hit the turn around I saw I was in 8th place and with no one close behind me I knew it was just going to be me versus the heat. There were aid stations every mile, but they were not very long and they were serving runners coming in both directions making it difficult to grab anything at times . The last half of the run my pace gradually slowed to the point where I was running above 7 minute pace and really just stumbling along. The last 3 miles were a good test of mental strength and at this point my only focus was to come in sub 4:30. Thanks to a lot of supportive athletes and spectators as I was able to stay strong and cross the line at 4:29:44. My run split was 1:31:29 about 3-5 minutes slower than expected but still solid considering the heat.
Despite the draft penalty pushing my time to 4:33:44 I feel like this was a solid early season effort in adverse conditions. The White Lake Half ended up having its most competitive race ever with a course record set and a great competitive field. I would highly recommend this race to anyone looking for a good early season half on the East coast, that is, if you can sign up before it sells out!
Monday, May 3, 2010
Weekend Races
The weekend of May 1st and 2nd saw action for two VO2 athletes.
Matt Sheeks made his pro debut in a tough field at the Wildflower long course triathlon. After suffering a flat tire on the bike Matt recovered with an 8th best 1:19:23 run split to finish 29th overall in a time of 4:35:27
Charles Rivers raced the White Lake Half Ironman in North Carolina. After being hit with a 4 minute penalty on the bike, Charles recovered with a solid run on a hot day to take 10th overall in a time of 4:33:44.
Matt Sheeks made his pro debut in a tough field at the Wildflower long course triathlon. After suffering a flat tire on the bike Matt recovered with an 8th best 1:19:23 run split to finish 29th overall in a time of 4:35:27
Charles Rivers raced the White Lake Half Ironman in North Carolina. After being hit with a 4 minute penalty on the bike, Charles recovered with a solid run on a hot day to take 10th overall in a time of 4:33:44.
Saturday, May 1, 2010
Early Season Results
Matt Sheeks
Matt started his 2009/10 campaign at an Off Road Duathlon in December. Some stiff competition including local WA Pro Michael Gordon and Elite AG athlete Rusty Pruden kept him company for the first half of the run before Matt exerted his authority and opened up a gap. He was never challenged on the bike and took the win.
Matt’s next race was the USAT National Elite Duathlon Champs in Alabama on April over the 10km-60km-10km distance. A very talented field highlighted by World Duathlon Champion Yeurie Vansteeland and including bike phenom David Thompson assembled for a fast and furious race. An opening 31 minute 10km put Matt in good position for the bike leg and despite a slight mishap in T2 he held strong on the second run to become National Elite Duathlon Champion and secured his spot on the World Championship team to compete in Edinburgh in September .
Recently Matt entered the Top Pot Donut Dash 5km for the chance to win some Alaska Airline Tickets to a US destination of his choice. Despite some speedy competition Matt ran a 14:43 to take the title, smoking fast.
Matt makes his Professional Triathlon Debut on Saturday at the Wildflower Long Course Triathlon. Wish him well...
Gerry Marvin
The newest addition to the team Gerry has already been in action twice this year competing in the Mercer Island 10km and the Spring Classic Duathlon in Portland. The Mercer Island 10km is a challenging and honest course which makes Gerry’s 38:06 clocking and 4th Place Overall Finish all the more impressive. A big PR and validation that Gerry’s running is to be feared coming off the bike this year.
Next Up was the Spring Classic Duathlon in Portland. A great first run and some strong riding saw Gerry move up into the top five or so athletes on the course before an unfortunate puncture derailed his podium ambitions. Nonetheless Gerry made the most of the trip and busted out a very solid sub 19 minute 2nd 5km to place him 15th Overall despite several minutes lost due to the flat tire.
Next up for Gerry will be the Kirkland Half Marathon on May 9th before his early season ‘A’ race on the Big Island of Hawaii on June 5th, 70.3 Honu.
Mathieu Signoretty
Mathieu has been getting in some solid training in preparation for the Xterra season. Some very solid FTP tests at Vo2 Performance Center and rumor has it more run volume should ensure Mathieu backs up his solid swim with some even more solid results this season.
His only outing so far this year has been the Mercer Island 10km where he went 42:30 good for 30th Overall and 2nd in his AG, a solid run.
Ethan Lyons
The early season has seen Ethan gravitate towards the local cycling and time trial scene. Opening up with the Ice Breaker Time Trial. Ethan took the overall win in Cat 4/5 men’s race surprising a lot of the more established locals with his result. He then went on to smash the field by over a minute at the Pedal Dynamics TT last weekend with another victory in the 4/5 men’s race.
On the road race scene Ethan took a 1st place in the Cat 5’s race at the Tour De Dung and has several other commendable results.
Ethan also raced the Mercer Island 10km only ‘unofficially’! His time of 39:50 would have been good enough for 18th Overall and 2nd in his AG.
The first official Triathlon of the year in WA the Elma Spring Fling saw Ethan christen his new TYR Hurricane Wetsuit and destroy a small field of local veteran athletes. Ethan’s time of 51 minutes is amongst the fastest ever recorded on this course.
Charles Rivers
Charles got his 2010 campaign underway at the Mercer Island Half Marathon. Despite fading slightly in the later half of the race Charles’ 1:22:47 was good for 32rd Overall and 3rd in his AG.
Next stop was the Spring Classic Duathlon in Portland. With no weak discipline and a blazing fast second run good enough for the 3rd fastest second run split Charles just missed out on the podium with a 4th place Overall finish.
National Duathlon Champs in VA were next on the schedule and a good opening run and smooth start to the bike were derailed when an impact puncture forced a DNF. Charles was one of many to have their race cut short that day and depsite the frustration has taken away some positives from the experience.
This weekend is the White Lake Half Ironman in NC. Charles hopes to impress on his local stomping ground before his return to Seattle for some more focused training before 70.3 Kansas his first ‘A’ race of the season.
Matt started his 2009/10 campaign at an Off Road Duathlon in December. Some stiff competition including local WA Pro Michael Gordon and Elite AG athlete Rusty Pruden kept him company for the first half of the run before Matt exerted his authority and opened up a gap. He was never challenged on the bike and took the win.
Matt’s next race was the USAT National Elite Duathlon Champs in Alabama on April over the 10km-60km-10km distance. A very talented field highlighted by World Duathlon Champion Yeurie Vansteeland and including bike phenom David Thompson assembled for a fast and furious race. An opening 31 minute 10km put Matt in good position for the bike leg and despite a slight mishap in T2 he held strong on the second run to become National Elite Duathlon Champion and secured his spot on the World Championship team to compete in Edinburgh in September .
Recently Matt entered the Top Pot Donut Dash 5km for the chance to win some Alaska Airline Tickets to a US destination of his choice. Despite some speedy competition Matt ran a 14:43 to take the title, smoking fast.
Matt makes his Professional Triathlon Debut on Saturday at the Wildflower Long Course Triathlon. Wish him well...
Gerry Marvin
The newest addition to the team Gerry has already been in action twice this year competing in the Mercer Island 10km and the Spring Classic Duathlon in Portland. The Mercer Island 10km is a challenging and honest course which makes Gerry’s 38:06 clocking and 4th Place Overall Finish all the more impressive. A big PR and validation that Gerry’s running is to be feared coming off the bike this year.
Next Up was the Spring Classic Duathlon in Portland. A great first run and some strong riding saw Gerry move up into the top five or so athletes on the course before an unfortunate puncture derailed his podium ambitions. Nonetheless Gerry made the most of the trip and busted out a very solid sub 19 minute 2nd 5km to place him 15th Overall despite several minutes lost due to the flat tire.
Next up for Gerry will be the Kirkland Half Marathon on May 9th before his early season ‘A’ race on the Big Island of Hawaii on June 5th, 70.3 Honu.
Mathieu Signoretty
Mathieu has been getting in some solid training in preparation for the Xterra season. Some very solid FTP tests at Vo2 Performance Center and rumor has it more run volume should ensure Mathieu backs up his solid swim with some even more solid results this season.
His only outing so far this year has been the Mercer Island 10km where he went 42:30 good for 30th Overall and 2nd in his AG, a solid run.
Ethan Lyons
The early season has seen Ethan gravitate towards the local cycling and time trial scene. Opening up with the Ice Breaker Time Trial. Ethan took the overall win in Cat 4/5 men’s race surprising a lot of the more established locals with his result. He then went on to smash the field by over a minute at the Pedal Dynamics TT last weekend with another victory in the 4/5 men’s race.
On the road race scene Ethan took a 1st place in the Cat 5’s race at the Tour De Dung and has several other commendable results.
Ethan also raced the Mercer Island 10km only ‘unofficially’! His time of 39:50 would have been good enough for 18th Overall and 2nd in his AG.
The first official Triathlon of the year in WA the Elma Spring Fling saw Ethan christen his new TYR Hurricane Wetsuit and destroy a small field of local veteran athletes. Ethan’s time of 51 minutes is amongst the fastest ever recorded on this course.
Charles Rivers
Charles got his 2010 campaign underway at the Mercer Island Half Marathon. Despite fading slightly in the later half of the race Charles’ 1:22:47 was good for 32rd Overall and 3rd in his AG.
Next stop was the Spring Classic Duathlon in Portland. With no weak discipline and a blazing fast second run good enough for the 3rd fastest second run split Charles just missed out on the podium with a 4th place Overall finish.
National Duathlon Champs in VA were next on the schedule and a good opening run and smooth start to the bike were derailed when an impact puncture forced a DNF. Charles was one of many to have their race cut short that day and depsite the frustration has taken away some positives from the experience.
This weekend is the White Lake Half Ironman in NC. Charles hopes to impress on his local stomping ground before his return to Seattle for some more focused training before 70.3 Kansas his first ‘A’ race of the season.
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