Vineyard Duathlon

VINEYARD DUATHLON

This was our first go at hosting a duathlon and born by necessity. We learned that our usual Timp Triathlon would not be happening due to the pool being renovated. We came up with the idea of making it at Duathlon for 2014. It didn't take long for me to find the venue and course, and I set out to make it happen.

Vineyard City, nestled between Orem and Utah Lake, is a unknown Gem of a town. They were excited and have us host a race in there city, and approved my proposal in late winter city counsel meeting. We were a little late with marketing and pushed it with posters, fliers, social media, and banners throughout Utah County.

Race numbers were soft and trickled in slowly. The final numbers were lower than we had hoped for, but we still put on a good show for the 125+ that showed up. We had great volunteers and people loved the venue and course. The winning time was 1:17 by Bart Preston who crushed the other leaders. He pushed his 40 minute bike averaging 265 watts!

We'll see if we give this race another go in 2015. A huge thanks to Amy Perez and all the volunteers and participants.

St George Ironman

Over the weekend I raced, arguably, the toughest Ironman course in the world, Ironman St George. For the past 6 months I have dedicated myself and sacrificed a lot of time to prepare for this race. On my biggest weeks I trained just over 18 hours. This meant a lot time away from family, friends, and work.

The Ironman consists of a 2.4 mile swim, 112 mile bike, and a 26.2 mile run.  St George would be my 5^th Ironman. This is no ordinary Ironman though, if you can even call an Ironman ordinary. St George boasts a bike course with over 6000’ of gain and a run course with over 3000’ gain. Also, add in the variable heat and wind and you have the makings for a very tough day.  I knew it was going to be by far the hardest Ironman that I have done, and I trained accordingly.

The one thing that I was most excited for, was having my family and friends there to support and watch me race.  They had been such a big part of getting me to race day. They as well sacrificed time away and were willing to pick up my slack in the line. This was their race too.

About two weeks out I started watching the weather forecast, hoping for moderate temperatures. We, in Utah and Salt Lake County, had been experiencing an unseasonal wet and cold spring. In fact, I had only trained in 50-degree temperatures. So, I was extra worried about hot weather on race day.

As race day approached the weather forecast was calling for the hottest day of the year, 90 degrees with 15-25 MPH winds from the west. Making an already tough course every more challenging.

We met as a team the night before race day for dinner. Amy and Cody had made up some cool shirts for the support team to wear. The shirts had a picture of me and said “Team Machine”. Machine is a nickname that some of my friends made up and I thought it was awesome that they took the time to make shirts for the crew. We talked about the race and my goal times for each discipline. We talked about the best place for the crew to spectate, and I started to get some race nerves.

Race morning always seems to come so early. My alarm clock went off at 0400 giving 30 minutes to get ready and out the door.  I collected all my stuff and headed out the door with Ammie Black who was volunteering at the spectator’s bus station.  I made a game time decision to switch out my front wheel due to the predicted 25 mph cross wind. I got to the race start with plenty of time to set everything up, and felt ready to go by 0645 when the Pro athletes started. I gave my hugs and kisses and made my way to the 62-degree water. The ambient temperature was already at 58-degrees, as the race announcer gave us last minute advice to stay hydrated.

The cannon shot off and 1900 swimmers started to fight for position. The swim can be pretty intimidating and down right scary. I got out of the water 8 minutes slower than my predicted time, with a swim split of 1:18!. I had a so so transition and off I went on the bike. I took the first loop pretty conservative knowing that the run in the heat of the day was going to be rough. My bike split was ten minutes faster than my predicted time, with a bike split of 5:42. 

And then came the heat… the run was hot, 93+ degrees…. hot. I have raced in heat before and I knew to stay wet. At each aid station I would pour water over my head and back. I took the first loop easy just to see how I would do in the heat. I walk a few of the stepper hill sections and ran all the rest. I came in with a run split of 3:52, which is right were I thought I'd be.

I got to see my support crew at mile 3, 10, 16, and 23 on the run and it truly lifted my spirit, I actually got goose bumps as I would run by them. As I ran on I thought to myself how blessed I was to have such a great support team, and how that related to life in general. When you’re tired and struggling along life’s road, and feel like giving up or slowing down, the number one thing to get you going are your fans. My fans got me through that race, and my personal victory was their victory as well.

Team Machine crossed the finishline at 11:02:11. Out of the 1825 athletes that started the bike only 1275 started the run. It was hot hard race and I’m ready for my next challenge.

A big thanks to my team: Amy, Mercedes, Ryan, Kai, Zoe, Lucy, Mom, Dad, Chris, Amy, Karsten, Kade, Kirsten, Cody, Nicholle, Duncan, Abby, Kylee, Ammie, Jason, Maria, Telos, and friends/family back home following my race. 

Big weeks

It's always tough to manage your time when you have a big training weeks. You have to sacrifice time dedicated to other people. It makes you feel a bit selfish, but it's the life I choose to live.

Saturday was the Wasatch 100 lottery. Around 500 people enter this race and around 285 get in. I was one of the lucky ones. That's two years in a row that I've been lucky, or unlucky, depending on how you look at it. This years race schedule keeps getting bigger and bigger. I also put in for the Leadville 100 MTB race. I find out February 28th if I get in.

Right now my main focus is the May 7th, IMSTG. The weeks are starting to build; to the point where they're starting to effect my day-to-day operation. I had a 10 + hour 119 mile week this week, and this is just the start of a three week build!

Sorry to all my loved ones who will not be seeing me as much this next month. I promise to make it up to you.

IMSTG

Ironman St George

Nothing like a few miles on the IMSTG course to open my eyes to just how hard and unprepared I am. Good thing I have a few months. My 1 hour on the trainer rides are not going to cut it. The hills are tough but I it's the rock chip roads that really suck. Ironman must have said to themselves "lets make the toughest possible race course". I'd say they have succeeded.


Running off the bike on a run course with 3000 feet of gain will be interesting. Look forward to the challenge. 


I tried out some calorie depletion training today. Started on empty and went on 95 calories an hour. My heart rate was too high to run on so few calories. I skipped my short run off the bike in exchange for pounding everything in sight. I've got to get my nutrition down for this race. Can't mess up on this course because it will be tough to get it back.


Around mile 25 I ran into this bridge that came down with the big floods earlier this month. There was an engineer there taking measurements. He showed me how to get around the bridge. I told him that this is part of the Ironman bike course and that the race is the first weekend in May. He gave me a funny look and then said "I think we'll have up by then". My thought at that point was "Sweet" maybe they'll change the course and avoid all these hills!


Fun day, wish I would have had some company though. 60 mile in 3:20 with 3200 feet of gain.

Making Time for Fun

Making Time for Fun

I recently had the opportunity to go skiing with a few of our boys at Snowbird. There was a lot of new snow that had dropped and we all had a great time. As we were driving back, I thought of how much I had learned about these boys in our short little ski trip.

Now, I have known these boys for over a year and yet I felt so much closer to them after a five hour ski outing. I started to question myself. Had I not made time for them or not really connected with them over the year that I've been coaching them?
I came to the conclusion that I knew them as my students and they knew me as coach. That was the relationship we had built. It was a good relationship but not a very deep one. Somehow, we had managed to break through those titles and connect on a much more personal level. We were able to talk about topics that we had never discussed before. It was amazing.
So, I asked myself, "How can I connect with everyone that way?" I thought about my relationships with my two daughters, Mercedes, 20 and Tyana, 18. Obviously we have the titles of Father and Daughter but, was that all we had? I thought about the times that we had really connected. Almost all of the memories were those of vacations, ski trips, camping trips, game nights, and weekend getaways.
It is real easy to get lost in our titles in our day-to-day lives and miss out on more meaningful relationships with those around us. You don't have to plan a vacation to make those connections. It took five hours at Snowbird to finally make the connections that I should have made a long time ago.
I challenge all of you to try this with someone that you would like to connect with. It is real easy. All you have to do is make time for fun.

Shaun Christian Pumpkinman bike

Shaun Christian Pumpkinman half run