2025 Patagonman Race Report

Karel and I had a fun time reflecting on his Patagonman extreme triathlon experience. If you'd like to hear about his race experience (the highs, lows and everything between), you can check out his race recap video (HERE)

As I was editing the video (adding pictures and videos from the race), I couldn't help but think about the journey that Karel went through to get to the start line.

For athletes, it’s easy to believe that everything comes down to one day.....the race. The months (or years) of training can feel like a means to an end - an unfulfilling road that hinges on a race day outcome. But here's the truth: it's not about the race result. The fulfillment happens in the preparation. 

The Trap of the Finish Line Mentality
Goals are essential. They give direction, motivation, and structure to training. They help you get out of your cozy bed and power through a workout when there are distractions all around you. However, when your self-worth is centered around a result, that finish-line-only mindset can drain joy from the process of preparation. A missed workout, an injury or a small setback can feel catastrophic because it threatens the outcome you’ve attached all your happiness to. 

Preparation Is Where You’re Built
The event reveals what you’ve built, but preparation is where the building happens.

Every early morning alarm, every physical therapy session, every mile when motivation is low—these moments shape you as an athlete and as a human. Discipline, patience, optimism and mental toughness are not developed on race day. They are earned quietly, over time, when no one is watching.
When you begin to value these moments, training stops being something you have to do and becomes something you want to do. 

Redefining Success on a Daily Basis
If you ever struggle to enjoy the preparation for an event, it's important to redefine what success looks like. Instead of judging your success by an outcome (one that you can’t fully control), focus on process-based: the execution, the focus, listening to your body, nailing your nutrition, recovery. These daily successes are always available to you, regardless of available time, fitness level or circumstances. 

Setbacks Are Speed Bumps, Not Detours
Injuries, low motivation and performance plateaus are not signs that you are failing. They are important chapters in your journey. Athletes who enjoy the process understand that setbacks are often part of the process. Each challenge forces adaptation—physically, mentally, or strategically. When you view obstacles as teachers rather than threats, you stay engaged instead of discouraged. 

Identity Beyond the Event
When athletes tie their identity solely to the result of an event (qualifying for a world championship, placing in the top percent, setting a personal best, finishing in a certain time), preparation becomes psychologically risky. Your happiness on race day is decided by a result. Race day becomes pass or fail.
You’re not just “preparing for a race.” You’re becoming a better human - more resilient, more self-aware. Those qualities don’t disappear after the event—they carry into your next goal and beyond sport altogether.

The Event Is a Celebration
When you truly enjoy the journey, the event becomes something bigger. The event becomes a celebration of the work you’ve done and all you have achieved to get to the start line.
Win or struggle, the sense of accomplishment that comes from the process is available regardless of the final result. 

Final Thoughts
Preparing for an event is all about the experience. It’s where you learn who you are when motivation dips, when distractions are around you, when a setback occurs and when goals feel out of reach.
Enjoying the journey doesn’t mean lowering your standards or caring less about outcomes. It means expanding your definition of success to include the daily struggles, the lessons learned, and the person you become along the way.

We often tell our athletes that race day goes by quickly. When you stand on the start line, the race will be over before you know it. The journey, however, stays with you long after the horn blows to start the race.

2025 Patagonman Finisher!

Patagonman Finisher  An extreme triathlon at the end of the world

I find it serendipitous that our 50th newsletter of the year is occurring a few weeks before the beginning of Karel's 50th birth year of life and I am writing about an event that Karel has dreamed of finishing for the past few years.  On December 7th, Karel took on Patagonman Extreme Triathlon. We did everything possible to get him to this start line — but what lied ahead were 140 miles of uncontrollables. We woke up at 2am after a night of no sleep. At 4am, he boarded a ferry in the dark and at 5:30am, he jumped into the fjord (55 degrees - much warmer than usual), and swam 2.4 miles back to shore (1:08). From there, a 110-mile point-to-point ride with over 8,000 ft of climbing, gravel, cobbles, wind and whatever Patagonia decides to throw at him. He finished the bike in 5:50. And then, a 27-mile run with 3250 feet of gain, all off-road, through technical forest trails and long, lonely stretches of gravel (4:08).  In any extreme triathlon, simply arriving at the start line is the easy part. Karel has handled his share of challenges this year but on race day, he was facing a new set of obstacles: weather, mechanicals, my job as support crew, and the unknowns of how an extreme race tests the body and mind. Karel had one mission: ring the bell in Puerto Ibáñez and become a Patagonman finisher. And he did it. He finished an extreme triathlon at the end of the world! 🌎  Patagonia gave us the most perfect day. Comfortable weather, no rain, favorable wind and incredible views. This race has the most breathtaking (and unforgiving) landscapes on Earth. And the volunteers, police, event staff and community support was beyond impressive.  Karel stayed focused, optimistic and relentless. And in the end… he finally got to ring the bell. This wasn’t just a race. This was a showcase of grit, overcoming countless challenges, and a dream two years in the making. I loved supporting Karel all day long but my favorite part was sharing the final 9 miles together on the run.  Here’s to chasing the impossible, embracing the journey, and chasing finish lines with gratitude.  🏁 11:32 🏅 11th overall (10th male)  🔔 Patagonman finisher

This was Karel's 3rd extreme triathlon. We have now completed six extreme triathlons (between both of us). We have been to Canada, Italy, Norway and now South America to test our mental and physical limits on harsh terrain, in severe weather, and on major elevation gain. An extreme triathlon requires far more than standard endurance training. These events require physical, mental and logistical (lots of planning) strengths. If you are considering an extreme triathlon, here are some qualities that will help you succeed. 1. Exceptional Aerobic Endurance After a decade plus of participating in Ironman events, we have accumulated a significant amount of endurance over the year. In an extreme triathlon, the time to complete the event can be several hours more than a standard full distance Ironman. An efficient aerobic engine built through years of training and racing will help you feel prepared for an extreme triathlon.  2. Strength & Muscular Endurance An extreme triathlon requires durability. Strength is especially critical for climbing steep terrain on the bike and the run.  3. Robust Resiliency Extreme triathlon places massive load on muscles, joints, and the immune system. To prepare for the event, you need to be able to recover quickly during long training blocks to help with preparation.  4. Environmental Resilience Cold-water swimming, altitude, extreme terrain changes and challenging weather demand a body accustomed to environmental stressors. 5. Grit and Mental Toughness You’ll hit points where your body wants to stop, you want to end the discomfort and you think there is no way you can keep going. The ability to push through discomfort—safely and intelligently—is vital.  6. Adaptability Conditions in extreme races can change suddenly (fog, wind, altitude, cold, heat, mechanical failure). Being able to quickly improvise and be proactive is critical. 7. Patience & Discipline Extreme triathlon rewards pacing, restraint, and consistent execution—not hero moments fueled by a greedy ego.  8. Emotional Regulation An extreme triathlon can bring on frustration, fear, and sometimes loneliness. You need tools to stay calm and positive under pressure. 9. Strong Technical Skills Confident open-water swimming in cold, dark or rough water conditions Technical cycling on steep climbs, fast descents, gravel, and unfamiliar roads Trail and/or hill running  10. Nutrition Mastery Dialed-in fueling and hydration is critical. You must: Know what your gut tolerates and how much Have a support crew that knows what you need (and when) Be able to fuel and hydrate in extreme cold/heat Be able to be proactive and reactive 11. Gear Knowledge Knowing how to: Fix mechanical issues Dress for cold weather Be self sufficient (ex. nutrition) 12. Strong Logistics Planning An extreme triathlon is self-supported which means you must have at least one support crew person. Your crew must be able to assist with:  Route planning Nutrition  Athlete emotional regulation  Weather contingencies 13. Purpose & Internal Drive Extreme triathlons are not about placements or times. There are no "age division" awards. Everyone (except the first 1-3 overall finishers in each gender) are treated the same at the finish line and at the post race celebration event. Athletes succeed when motivated by: Personal meaning Curiosity Challenge for its own sake Feeling like a beginner again Do you have what it takes?  To finish an extreme triathlon, you need to think of it as an adventure, not a standard triathlon. Are you ready to conquer an extreme triathlon?

The Stone Triathlon - Race Recap

On June 29th, Karel completed his first Extreme Triathlon - The Stone.
His time of 14 hours and 40 minutes earned him 7th across the finish line. 
RESULTS

Quick stats:

• 2am - wake up, eat oatmeal, drink coffee, get dressed.
• 2:45am - walk to transition area.
• 3:20am - board ferry to the other side of Lake Iseo.
• 4am - 5:07am: 4270 yards swimming in 1:07 (from Gallinagra to Sulzano, across Lake Iseo).
• 5:10am - 12:47pm: 109 miles of biking and 13,576 feet elevation gain covering Aprica, Mortirolo and Gavia pass in 7:25. Average speed 14.7mph.
• 12:56 - 6:34: 21.8 miles of running and 7830 feet elevation gain, starting in Ponte di Legno and finishing at Passo Paridiso. Average pace, 15:48 min/mile. 
• Karel started the race in the dark. The water was in the upper 60's and the air temperature was in the 60s to low 70's for most of the day. Karel was comfortable in his tri kit for the entire bike. Only when he descended from Gavia did he put on a jacket to keep himself warm before arriving to T2. It was warm and humid for most of the run. 
  
  
  

  
  

Race Morning
Our athlete Yannick joined us for this experience as he has been spending time in Europe training and racing. Having him with us with a big help for me as we could both support Karel. We all walked down with Karel to help him get ready in his wetsuit and after he boarded the ferry, we walked back up to our Airbnb (~1/2 mile away up a hill) and packed up our stuff in the car since we were checking out of our Airbnb to make our way to Ponte di Legno.

I brought Karel's bike stuff to the transition area around 4:30am and set it up so that Karel could have a quick and smooth transition. I anxiously waited for Karel to exit the water. There was only one buoy on the swim course (1000 meters from shore, near the island in the midlde of the lake). Otherwise, Karel only had a shining light (picture below) for sighting. Karel was able to see the light for all of the swim but somehow he got off course and ended up far away from the island. He was able to overcorrect and make his way to the shore. Karel said that swimming in the dark was very calming for him. He felt calm on the ferry. 

 I ran with Karel to the transition area, helped him transition from swim to bike and then he was off for the bike. I laid out Karel's gear, turned on his HR monitor, computer (with navigation) and rear light (I forgot to turn on his front light but he turned it on). 

For the next 7+ hours, Yannick and I drove behind or in front of Karel (rarely spending more than a few minutes with him in sight), asking him if he needed anything as we passed him. We would stop at various random places along the course to take pictures, cheer and to see if he needed anything. I was worried that I would be really tired in the car but surprisingly I was filled with adrenaline and excitement for Karel. I was most worried and nervous about getting lost (we did miss a few turns) or not being there when Karel needed us but Karel was very easy to take care of throughout the race. He didn't want to stop more than he needed to so the only times he would stop would be to pee (on the side of the road - there were not bathrooms, not even in the transition area). 

The scenery was beautiful and it was fun to be around some of the other athletes. We were around a French athlete (and his team) so we would all stop at similar places along the course. I had lots of snacks/food/drinks/water in the car but to be honest, it was hard for me to want to eat. My diet consisted of Fanta, bars and pretzels. I did make myself a PB sandwich and had some yogurt while Karel was on the run. We stopped for a coffee around 8am in one of the towns. 

We were not allowed to drive up Gavia (per the race organizers advice due to the small roads and to limit congestion) so after Karel passed through Ponte di Legno, we parked the car and waited for Karel for the next 90+ minutes. I wanted to give Karel another bottle before Gavia but he kept on riding. Karel told me he was fine. Throughout the race, Karel had issues drinking as his stomach was not emptying well. This caused him not to fuel and hydrate as well as he would have liked. He felt like he paced himself really well and the best part was not experiencing his typical race day cramps or extreme back pain throughout the race. 

The transition area was in the middle of the town of Ponte di Legno. It was a really cool set up with shops and restraurants around the square. I set up Karel's run gear in the transition area and after Karel arrived, he changed out of his tri kit and into his run gear (in the men's changing tent).

Karel had planned to do all of the run by himself and then I would join Karel for the final 2+ miles after T3. Howver, I had a last minute idea for Yannick to join Karel on the run because I knew Karel would benefit from having someone with him. I know how tired I was getting off the bike in my last two XTRI events and I really enjoyed and benefited from having Karel with me for the entire XTRI ICON run. Yannick is a great runner (professional triathlete) so I knew he would be a better fit than me for the early hours of the run. Yannick took my backpack with the mandatory gear and joined Karel for the first 13 miles of the run.

 I drove to the next town to meet up with them to see if they needed any nutrition and to give Karel his hiking poles as the terrain was very steep in places. Karel was struggling when I saw him as he had been dealing with extreme nausea after running a bit too hard up the hills when he started the run. When he stopped at the top of a hill, it hit him really hard - like a really bad hangover.

The run course was a mix of paved trail, roots, grass and road. It was extremely steep and hilly. During the run, Yannick called me to tell me that Karel wanted his hiking poles due to the steepness of the climbs. All athletes (and support crew) were required to wear their backpacks w/ mandatory gear for the entire run.

 I drove to a dirt parking area outside of town to wait for Karel around mile 13. I changed into my run gear and got myself ready in case Karel wanted me to join him for the next 8+ miles. When I saw Karel and Yannick, I asked Karel if he wanted me to run with him and he nodded his head "yes." This was very special to me to join Karel for the remainder of the race.

Karel was running on empty. He was tired and it was very hard for him to actually run. I understood the feeling so I stayed ahead of him and helped him stay on course so he didn't have spend extra energy on navigating himself. I tried to encourage him to run anytime the course was flat or went downhill. 

There was a lot of walking/hiking as the terrain was very steep and Karel was very tired, exhausted, sore and still feeling nauseous but I encouraged him to jog whenever there was a flatish area. When we reached T3, Yannick had our trail shoes ready for us (he drove the car there from Ponte di Legno). It was then time to tackle the final portion of the race. A climb up a Paradiso Pass - one of the steepest ski slopes in Italy.



After a mile of climbing up grass, gravel and then loose rocks, the terrain turned to snow.

 And then the weather suddenly turned and we were faced with thunder, rain and hail. We could barely make out the orange flags to help guide the way to the top. It took us 48 minutes to go 0.7 miles in the snow!

When it started raining/hailing, I encouraged Karel to stop and put on our rain jackets. At this point he was passed by an athlete (a guy from Czech) but Karel was trying his absolute best to get to the finish line and there was nothing more he could give. It was just one step forward at a time. At this point, Karel had been racing for over 13 hours - the longest continuous activity of his life!




 When we made the last turn up the mountain, I quickly hiked ahead of Karel and when I saw the finish line red carpet, I yelled to Karel "it's here! You are so close!!" I ran up the carpet to video Karel finishing.




 He was so exhausted and relieved when he crossed the finish line.



 We then went inside the ski lodge to change out of our wet clothes and into our dry clothes and then we enjoyed a warm meal.

On the day before the race, Karel expressed his excitement and nerves to do something for the first time. Although he was very nervous about the unknown, he was able to wake up on race day with a sense of calm.

This is our third extreme triathlon between both of us. Last year I completed XTRI Canadaman and XTRI Icon. We learned a lot from those events and it helped us in Karel's preparation for this event as well as our strategy throughout the event.

Extreme triathlons are unique in that they are primarily self-supported. Even though there can be a few aid-stations along the race course and there is a designated transition area for swim to bike and bike to run, there are several aspects to an extreme that make them very different to a standard full distance triathlon.

• You need a support team/person that will keep you going and will keep you positive and will encourage you to never give up. As an athlete, your success depends on your team. Your crew plays a vital role in your performance and you can't complete the event without them.
• Extreme triathlons are small. You may have 60-250 participants. Not everyone will finish. This provides a "family" feel. The organizers get to know all of the athletes (often by name) and the athletes and crew get to know other athletes and crew members. The overall vibe is extremely supportive.
• Extreme triathlons require mandatary gear for the run, and there is usually a designated "T3" (transition three) area where the athlete needs a support team member to "run" with the athlete. Typically, the last few miles of the run are up a mountain, requiring hiking poles and a lot of walking.
• There is always an element of extreme weather. It could be rain, snow, heat, wind or cold water. You have to be prepared for anything and everything. This includes gear, equipment and nutrition. 
• Be prepared to get up early. Most extreme triathlons start between 4-5am which means a 2am wake up. 
• There are going to be highs and lows throughout the day. You need experience to know how to manage through the very tough and uncomfortable moments. Unlike a standard full distance triathlon that requires careful pacing, in an extreme triathlon, sometimes you have to give your absolute best to get through a steep climb or hill - or to keep moving forward. 
• In extreme triathlons, the overall male and female are celebrated (and sometimes top 3) but everyone who finishes is treated the same - everyone is given the same applause, recognition, and celebration. There are no age group results. This means that times don't matter. It's you vs. you vs. the elements. Karel said that he has never suffered, struggled and hurt so much before. This was the most difficult event that he has ever participated in. It gave him exactly what he wanted and more. He is very proud of himself and he still can't believe what his body allowed him to do.

We will soon be doing a video race recap of his day, which we will share on YouTube.

                                                 

Next up...I will be participating in XTRI Norseman (XTRI "World Championship") in Norway on August 3rd. Karel has two more extreme triathlons planned for 2024 - ICON and Patagonman. 

Race Recap: Peachtree International Triathlon

 

A few days after finishing IM 70.3 Florida, Karel was itching to race again. He enjoys racing a lot more than training so his ideal strategy is to race himself into great fitness. Knowing that our athlete and good friend Alvi was racing an Olympic distance triathlon just outside of Atlanta two weeks after IM 70.3 Florida, Karel decided to join him (I stayed home with the furry kids). 

After a solid night of sleep on Thursday (allowing extra time to sleep in knowing that race night is never a good for sleeping), Karel had his daily pre-workout oatmeal before heading out on the tri bike for an hour ride. He followed it up with a 20 minute treadmill run. I packed up a cooler and bag of food for him (also booked them a hotel with a microwave and fridge) and he left around 11:30am to pick up Alvi. 

Knowing that they had a long drive ahead (well, only a planned 3-hour drive but one that included Atlanta traffic), Alvi made sure to bring along some pastries. And if you ever want to make Karel super happy, just give him a flaky, buttery and airy croissant. 

After a long time in the car, Karel picked up his packed at the race venue by Lake Peachtree and followed that up with a quick swim (with wetsuits) in the lake (~14 minutes/~900 yards). Then it was time to pick up Moe's for dinner and check in to the hotel. 

Karel had a really rough night of sleep. His leg was bothering him (sciatica/disc issue) and even his Oura ring gave him all the signals that he should take it easy on Saturday (race day). I received an early text from Karel about his horrible night of sleep. I felt bad for him but knew he would be able to put together a great race - even if really sleep deprived.

After his pre-race oatmeal and coffee (from his espresso machine that he brings wherever we go when we travel), they packed up the car and drove the 2 miles to the race. 

The race day routine was fairly normal - rack bikes, set up the transition area, go for a jog, bathroom, warm-up some more, one last potty stop and then head to the swim start for a warm-up swim. Around 7:15am, the first group of 50 athletes (by bib number) started the race. This group included Alvi and Karel. 

0.93 mile Swim - 25:03

Prior to the start of the race, Karel was shocked to see a fly-over above him. This was just the start to an incredible race experience organized by Tri Peachtree City.
The swim was pretty straightforward. Swim out, make a right turn, swim, make another right turn and head back to the finish. There were several sighting buoys but Karel focused only on the turn buoys. He noticed several swimmers moving to the left of the lake but Karel just stayed straight as he made his way to the first turn buoy. For the majority of the swim, he swam by himself. He didn't feel fast but just held a steady effort (all that he had in the water for the day). As he was nearing the end of the swim, he caught up to the supersprint triathletes and that caused a little slow down but no biggie - Karel just made his way around those athletes as he exited the water. 

T1 - 1:05
The transition from swim to bike was uneventful. A quick 65-second transition and Karel was on his way out of the transition area and on to the bike course. 

25 mile Bike - 1:03.54 

After passing one lady at the start of the bike, Karel rode the rest of the bike by himself. He couldn't believe that there were mile markers every.single.mile of the bike - for all 25 miles! The course wasn't closed to cars but there was very little traffic on the course. The road condition was excellent (well - anything is better than our road condition in Gville) and the roads were really smooth. The course had rolling hills but nothing too steep or technical. Karel settled into a good rhythm and he was so relieved to have no back pain. This was one of his better bike performances in a really long time as he was able to just ride his bike without having to deal with his back. The recent changes he made in his bike fit have really helped. Nearing the end of the bike, Karel had to slow down as a golf cart got rather close to him - he was a bit thrown off his game but all was good. I was really happy to have our friend Eedee out on the course cheering for Karel and giving me updates. She was also there to support her hubby and our athlete Joshua who was racing. 

T2 - 1:20

Nothing major to report here. In and out. Karel didn't wear his Naked hydration band for this race but instead, just carried his flask with a sport drink in it. 

6.2 mile Run - 37.09

Karel didn't feel the best on the run. His legs felt a bit flat. He was hoping he would find some snap in his legs as the run went on but that dull feeling just lingered. But that didn't stop him from giving his best on the day. The run course was out and back, which allowed Karel to see the leaders. After Karel passed Alvi and a few other athletes, he was on the hunt for the leaders. Karel managed to get close with the fastest run split of the day, but only managed to get 3rd overall - 50 seconds behind 1st overall and 8 seconds behind 2nd. Not to shabby for Karel's almost 45-year old body to race with the young kids (well not super young but the first place guy is 32 and the 2nd place guy is 37). 

Total time: 2:08.30, 3rd overall. 
Results

Karel really enjoyed being finished with a triathlon race before 10am. After Alvi and Joshua finished, it was time to exchange race stories before collecting their awards and making their way back to the car for the drive home. Although Karel was tired from the race + drive, the excitement of watching the live coverage of IM 70.3 St. George (pro race) got his heart rate up as we spent the rest of the day watching the race. I had already watched the race earlier in the day but I couldn't wait to watch it with Karel as he had no idea of the race results. 

Racing is back and it feels so good! 

Side note: Karel and Alvi were super impressed with this race - the organizers and volunteers were incredible and the race was very safe. They highly recommend it! And thanks Eedee for the pics!

Green Valley 10-mile Road Race - Race Report (Karel)

Our Furman Faculty friends (and Pat)

This morning was the 43rd Green Valley Road Race. With a new course and a running race that we have been wanting to participate in for the past few years, we were both excited for the event. However, I had to skip the race due to recent niggle with my hip/back. As you probably know, this is nothing new for me to experience these niggles. Luckily, this time was not as serious as what I experienced this past summer. While I am not sure exactly why this happens, my pelvis/spine often gets twisted. It's not painful but I struggle to move my leg (this time again it's my left leg) forward without feeling some catching, tugging, pulling or tightness in my groin/hip/adductor. Oddly enough, it comes without much warning - although I'm sure it slowly happens overtime. Because I often feel similar symptoms when this happens, I am quick to recognize when I need to back off or adjust my running. Interestingly, the treadmill is actually the place where I can slowly put myself back into place. And I can still swim and bike without any issues - if anything, my biking continues to get stronger. While it may not make much sense what I often go through, here is a picture showing what happens when I get twisted.

You can see how my left ribs are protruding forward when I lay down (I sent this pic to my PT). I have to do a lot of breathing and movement exercises to try to keep myself from getting twisted. My PT exercises (and continuing to run on the treadmill) and also biking are helping to get me back in place. While I would have loved to run this race, I didn't want to take any risks with our first triathlon happening in 4 weeks.

But enough about me....let's talk about my speedy teammate Karel!

We woke up around 5am this morning and the furry crew was not excited about the early alarm. Except for our kitten Ella who loves to play first thing in the morning. Karel did his normal pre-race routine - espresso, oatmeal, another espresso, Normatec boots, change into race gear, a few bathroom stops and mobility, he was off to the race venue around 6:50am. The race started at Trailblazer park which is about 3 miles from our house. After Karel picked up his packet and warmed up, he made his way to the start line for the 8:15am (the 5-mile race started at 8:00am). This was our first really cold morning in a long time (27 degrees) so it was a bit chilly for the start. But Karel found the weather very tolerable for the 10 mile race.

Karel's game plan was to run with the leaders of the race right from the gun. He knew there would be some young speedsters at the race and he had no expectations for what he would be able to run (pace wise) on this very hilly course (~1250 feet elevation gain) so he decided he would just run as hard as he could with the leaders until he couldn't anymore.

The great thing about this race course is that it is very familiar to us. We have ran the course a few times and we run on the same roads a lot in our training sessions. Knowing where each uphill and descend occurred throughout each mile was mentally helpful for Karel - he knew where he could make up time (uphills) and where the pure runners would move ahead (downhills). There really isn't anything flat on this course so it was a really good course layout for Karel.

The first mile felt "easy" for Karel but that seems to happen in any race - the energy of the crowd just sucks you in. After about 2 miles, the field started to separate and Karel found himself with about 10 other runners (mostly men but a few fast girls). When Karel entered the neighborhood next to where we live (Carilion), he knew that tactics would come into play. The field started to break apart and after a steep downhill, Karel found himself with 3 other guys. By mile 5, it was down to 2 others near Karel.

On River Bend Road, Karel was able to break away from another guy and found himself in 2nd. Because I was inside our house on the trainer suffering away during my bike workout, we had two friends on the course giving me updates via text - which was awesome. I love watching Karel race but because I am traveling tomorrow, I needed to get in a good quality brick (and swim today) so we both discussed the plan and decided it was best for me to stay at home. Thankfully, this was just a "fun" race for Karel.

Although Karel was now in 2nd, it was only for a small amount of time. Karel really worked the uphills (which is a strength of his) and found himself repassed on the next downhill. Karel's legs just couldn't turn over any faster. At this point, the race really started. He could still see two guys ahead of him but it was all about that 2nd place guy who was still within Karel's reach. Karel knew he needed to hang on to keep his pace as he didn't want to push himself alone. So he gave everything he could for the next few miles - up and down the hills. But it wasn't enough. Although the rubber band didn't break, Karel ended up 3rd by about 20 seconds. First place was about 1 minute ahead.

Karel was thrilled with his race as he never sees these kind of paces when he trains. Although Karel hasn't done any speed work, all of the strength-based and progressive runs (along with some tough bike workouts, lots of swimming and strength training) have transferred over to speed (when it really matters).

Of course, Karel was not surprised that he was beat by two kids - 22 yrs and 19 yrs of age. At 43 years, Karel is just happy to still be able to hang with the kiddos (especially since he just started run training in 2012 when he became a triathlete!).

Thanks Kristen for the post race pic!

After the race/awards, Karel came home and gave me a brief update as I was running on the treadmill. After a recovery drink (which he had right after the race) and a few snacks, Karel went to the pool for a recovery swim to help loosen things out. I came to the pool just as he was getting out (his feet were cramping - not surprising after the hard morning effort). As for the rest of the day - we enjoyed our first snow day of 2020!

Ironman 70.3 St. George Race Recap - Karel

Race week was very tough for me mentally and emotionally. On Monday, we made the incredibly difficult decision to say goodbye to Smudla - my best furry friend for the past 16.5 years. Tues was even worse for me. I was able to do my workouts but I felt like I was just going through the motions as I was completely empty inside. My sleep was off and so was my appetite. It was a rough week. I didn't even get around to packing my bike until late Tuesday afternoon. It was probably good that I was able to get away as I was constantly seeing and thinking of Smudla all around the house - even though she was no longer there.

My flight left early Wed morning and I arrived in Vegas around lunchtime. Robb (our athlete and friend) picked me up at the airport and we arrived to St. George in the afternoon. After grocery shopping and then checking in to our rental house near Snow Canyon, I went for a short jog just to shake off the travel. It was a very long day of travel and my back was bothering me during the plane ride but it was nice to move some blood before dinner.

On Thursday I did my mini triathlon - swam in the lake, biked on some of the course and then ran. The water was cold (low 60's) but after my head unfroze, I was ok. I had my new Roka wetsuit which felt good in the water. After the bike and run, my legs felt much better than on Wednesday - much more springy.

Friday was the typical pre-race warm-up of a short spin followed by a short run. Since we stayed at the top of the hill on the bike course, I rode down to the expo to show off my freshly painted (by Kcycle) bike at the Ventum booth (I told Rachel I'd stop by). I then biked easy going back up the hill. My run off the bike was mostly flat around the subdivision. Overall I felt fine. Being around our athletes helped me clear my mind a bit but anytime I was alone and tried to visualize and focus on the race, I would think about Smudla and it would make me really sad.

Robb, Diane and I arrived to T1 right when it opened so that we could check in our bikes. New this year was having bags for the bike (with all gear including shoes in the bag). These bags hung on a rack instead of having us set up our own transition area.

Pre-race Meal:

The standard for me: Oatmeal and coffee. Then a half of the Skratch bar about an hour before the race and sipping on a NBS drink. SIS gel right before I lined up for the swim. I also had Osmo pre load the day before the race (morning and evening) and on race day morning.

Race morning procedure/warm-up: The usual jog warm up and bathroom stops at the race site. No swim warm-up allowed - which I feel is dangerous considering the water was only 62F. I also used the PR lotion which I feel really works. 

Bike nutrition: NBS carbo-hydration drink (hydration system and bottle) + 1 x SIS gel.

Run nutrition:1 flask with Precision hydration 1000 and one flask with Skratch. I also had one Enervitine cheerpack and a few licks of base salt too. I don't have just one fueling plan but instead I think about the course and the conditions and what I feel will work best for me on the day.


1.2 mile swim: 31:04

I was a little late to line up for the swim so I was a little more back of where I wanted to stand but still I was in the 30 to 34 min crowd (self-seed rolling start). They started 3 of us at a time, every 5 seconds. The water was cold (62F) and since I usually don’t do well in the cold water, I wore my Xterra neoprene booties (allowed in US races if the water temp is below 65F). My goal was to swim comfy to the first buoy to avoid any possible chest tightness due to the cold water and due to the lack of a swim warm-up. I felt fine and quickly find a good rhythm. Because of the cold, I didn't do my usual “take out speed” but just swam comfortably so that I wouldn't panic. The water was crisp and clean and it was easy to see the other swimmers and kicking legs. No kicks in my face for me this race :-)

Overall I felt good throughout the swim but I just couldn't get into that maximum sustainable effort. I was moving fine and passing some slower swimmers, but then at one point I noticed that a girl that I
passed was still on my side. I tired to swim away from her but she was still there. I backed off and swam on her hip for some time, thinking it is basically my speed. But looking back, I’m not sure if it was a good decision or if I should have just taken a breather and then kept on pushing. I stayed on her hip for the entire back stretch. Sighting was a bit difficult on the back long stretch due to chop and sun but I think I was able to stay pretty straight. Looking at my swim file after the race, the lines were not as straight as last year and my Garmin showed about 100 yards more in distance compared to previous year. The swim time at the end wasn’t what I was expecting but when I saw the slower time at the clock I didn't make any assumption because you never know what the other athletes did. I was in a good head-space as I exited the water and ran towards my bike bag.

T1

I grabbed my bag quickly and dumped my helmet and bike shoes down on the ground. I quickly slipped off my wetsuit (I didn’t use the strippers) and bent over to grab my helmet and shoes. That made me dizzy and I wobbled a little and had to grab a chair. My head was spinning - probably from bending down right after the cold water. I kept on moving and the feeling passed as I made my way to my bike.  I had my bike shoes in my hands and put them on right in front of my bike. The transition was long and I didn’t want to run in my cycling shoes. The shoes were not allowed to be clipped to the pedals otherwise I would have had them clipped in to my bike. My bike was close to the bike exit

so it was a short run and a very quick hop on the bike at the mount line.

56 mile bike: 2:26.26

I really like the St. George bike. It has everything I like in a bike ride - lots of good climbing and also some nice long descends. It is also easy to break the course down into segments, which makes it go by quickly. It is a very honest course and you don’t really see any AG draft packs on the course.

There is a big hill around mile 2 of the bike and it's very easy to push too hard there and then pay for it later on as the HR and power goes skyrocket high. I made it up that hill pretty comfortably and used the following descend to collect my legs and to get ready for the actual bike ride.

With this being my third time racing here, I knew the course very well. I mentally broke it down into several segments and focused on the best execution possible on each segment. I made sure not to think too much in the future but just stay in the present moment.

The first segment was around the lake and then getting out to the main road ~30 min or so. Then it was the first big hill on the main road, followed by 2 other major hills with long and fast descents in between. Then it was the road to the Red Hills Parkway (also part of the run course) which then heads towards the Snow Canyon. The ride gets more and more beautiful as the race goes on. Then it
was the Snow Canyon section (about 4.5 miles) and then the final descend into St. George.

Nothing new, my back really bothered me very early on and it was very difficult to pedal. Normally my back starts to bother me mid ride and lasts until I get off the bike but this time, it actually got better as the ride went on - probably from being able to change my position on the climbs and do more out-of-the-saddle pedaling. I also did some out of the saddle stretches, together with my breathing exercises from Scott (my PT) which helped me manage my back pain. I was able to manage the 2nd half of the bike and felt much better with less back pain. It never really went away but it was tolerable. I'm use to this as I just can't seem to ride without some type of back pain. I got passed by 3, maybe 4 guys during the bike ride. I felt really strong in the Canyon and enjoyed the final descend into town.

Overall I'm really happy with this ride and how it went. I tried to push harder but I just don't have that power like I used to have in my old cycling days. I can’t live in the past and I need to work with what my abilities are these days. I passed a lot of guys going up the Snow Canyon and that felt good. There were no winds today so it helped with overall faster bike times compared to the previous 2 years. I was feeling good at the bike finish and I was excited to run. On the descend into town, I was rehearsing the T2 and the start of the run and I was ready to chase down some of the faster cyclists in my age group.

13.1 mile run - 1:23.22

I quickly racked my bike, ditched the helmet and put on my running socks and shoes. I don’t use socks on the bike so it takes me a few seconds longer to put them on in T2. I usually wear my Naked Running belt but in the week leading up to the race, I realized in a training run that I can easily put my 2 flasks into the rear pocket of my new Castelli San Remo (one piece) Tri suit and they stayed there secured without bouncing around. So I did just that and just had a race belt with the bib number to put on. I grabbed my running hat, glasses and flask and started moving out through T2 to the run exit. During that time I put the flasks in my pockets, hat on my head and sunglasses on. I kept my Enervitine cheer pack in my hand. Sometimes I like to hold on to something when I run and it felt good.

The run is very difficult and it can break some souls if you are not mentally prepared for it. It broke
me the first time around three years ago! Last year I was much better prepared mentally for it and managed to have a good run. I was hoping I could match my run from last year which was 1:25.

I mentally broke the run into several segments again just like the bike. First was the 3 mile hike up the hill. I didn’t want to look at my watch until this segment was done. I don’t run by paces or HR on my watch anytime when I race but since I have done this race twice before, I knew how long it should take me to get to the top of the hill around 3 miles and wanted to check in with myself around that time. I felt pretty good and just focused on from, breathing and tried to find some fluidity in my stride (if you can call that going uphill). I saw a friend at mile 1-ish aid station who cheered me on and said something like “go run them down”. It gave me a spark of energy. Thanks Lee!

I was moving well and kept on passing other athletes - some that I recognized from passing me on the

bike. That always feels good. I got to the top of that hill and finally glanced on my watch. I was pleased to see a faster time compared to last year and I was ready to tackle the next segment.

Next came the rolling hills (mostly downhill) to the first turnaround. It went by quickly and I found a really good rhythm. I was drinking from my flasks and took a sip of the cheer pack gel. My next segment was the middle part - 1st and 2nd turn around with more uphill running. I felt good running the hills and I kept telling myself that I am really looking forward to the monster hill that comes on the way back and peaks at around mile 9-ish. I remember the first year - that hill totally broke me and even last year it was very difficult to conquer. Not this time. I was ready for that beast. The run course has absolutely zero shade and if it is sunny, there is no escaping it. It was sunny but I could still feel a little bit of breeze and never felt too hot. Our new Castelli suit felt awesome - I even kept it zipped up all the way.

I got the the bottom of the monster and start climbing up. I kept a good pace and was knocking down the monster one step at the time. Just before the top, I saw our athlete Robb heading the opposite direction and he cheered on me. I wanted to cheer back but I was in the hurt box. I focused on the last few meters of the uphill and just nodded my head to him as I was cheering for him from the inside.

From the top of that beast, it was mostly downhill with just a little bit of rise up for next mile and then it was all downhill to the finish. In my head the run, I convinced myself that after the monster hill, the run was done. I still had about 3 miles to run but it was all downhill. I kept on pushing and was able to pass more people (several in my AG).

I went by my friend Lee who cheered me on again and I just keep on pushing towards the finish line. I glanced on my watch and new it would be a better time than last year. That felt good. I sprinted to the finish line even though there was nobody else on the red carpet - but you just never know with these rolling starts.

I missed out on 3rd place in IM 70.3 Florida a few weeks ago by 18 seconds and I wanted to make sure I gave it all I had all the way to the finish line.

I crossed the line with time of 4:26-ish and sub 1:24 run which was 2 min faster than last year. I was
super stoked with that but I still didn’t know where I finished. It took me some time to get my morning gear bag and powered up my phone….. and there it was (a text from Marni). I placed 2nd in my AG (40-44) in very competitive field that was way stronger than the previous year. I was super happy and I knew I gave it all I had. There was nothing left in the tank and nothing that I could have done better.

I really love St. George. It is a super hard race but it's a very honest course with beautiful scenery. If only the water was a bit warmer :-)

The town and community of St. George is great and they really welcomed and supported the athletes and the event.

I’m super stoked to see that the IM 70.3 World Championship will be in St. George in 2021 and hopefully I will be at the start line as well. I’m also pumped to hear the return of the full Ironman to St. George next year - although I still can’t even comprehend how the heck anybody can do a full on this brutally hard course......but there is a 99%  chance that Marni and I will be there in May next year to tackle the full. It is one of those bucket lists races that I need to do.

I like what Sebastian Kienle said "people want to sign up for an Ironman as big challenge but then they seek a flat, fast and ‘easy” course. It is like ordering a gallon of ice cream and wanting to have it without any calories." Bring on the calories St. George!

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Thank you to the Trimarni affiliates and supporters

IM 70.3 FL - Race Recap (Karel)

Race recap: 
As an early season race, I went into this knowing that I haven't done any race specific training so I saw this an opportunity to go through the motions again of racing. There was a lot of tough competition, which I don't mind as that's what racing is all about - racing whoever shows up on the day.

The nice thing about this race is having a pool to warm-up in. As a non-competitive swimmer, I always need to warmup in the water before the start of the race. This helps me avoid the "panic" feeling of swimming hard right from the gun. I swam about 700 yards in my warm-up and also jogged about 10 minutes to continue my warm-up before the start of my race.

The swim was non-wetsuit and AG wave start. The swim was very congested (especially with 6 turns) but I was happy with how I was able to swim, feeling strong and pushing all the way to the finish. The time was slow but it wasn't too bad for me as a non-wetsuit lake swim. My age group had two waves and I was in the 2nd wave. I lined up at the front and did a stronger effort to try to get away from all the moving arms and legs and to try to get a little more space before settling in to a sustainable effort. A few faster guys swam away and I couldn't stay with them. At that point, I was just winning my own race :) I was consistently passing people and nobody passed me. It was challenging to navigate through all the slower athletes from the earlier waves on this M shape course but I managed ok with sighting. I know this course well (same layout the past 4 years), but it can be difficult for first timers as the lake is small and it looks like there are buoys everyone. I always try not to disturb the slower swimmers and try not to be rough when I swim by them. I have been there before when I started triathlons and I know how bad it feels when someone swims right through you. I had to zig zag around them a bit more so that made me swim a little off a straight line to each turn buoy.

I try to make my transitions as quick as possible (nothing good happens in transition) but I did have a little hold-up as I couldn't find my bike. I was one rack off and I swore someone stole my bike! Thankfully our athlete Tony was there to give me a shout that my bike was one rack over. This is why we like to dust off the rust at the first race of the season - we like to get these laughable moments out of the way.

I felt strong and thought I was riding well but after looking at the results, there were a bunch of guys riding much stronger. I know I can't control what other people do so I made sure to stay present and focus on my riding, terrain management and execution. Since I pre-rode some of the course on Friday and Saturday, I knew exactly what the wind would be like on Sunday so that helped with my execution. We had headwind first, then some tail wind. And a lot of cross winds. This was different than the past three years. I usually struggle with back/hip pain in the 2nd half of HIM racing (and in training - it doesn't matter what bike I ride) but at this race, it was "almost" good. Only the last ten miles i would feel it but at that point I could manage. I do a lot of PT, strength and mobility to help my hips/back as well as specific breathing exercises when I ride (which has been helping). Sometimes I wish my quads would hurt and prevent me from pedaling harder but it's the pain in my hips/back that prevents me from pushing decent power. I struggle holding steady strong power for long durations but it's something I keep working on. I was happy with my effort and I stayed present and focused from start to finish. I passed Marni around mile 45 on the bike and I was just happy to see here not on the side of the road with a bike mechanical (then I'd be in big trouble).

This was a tough run and I really fought all the way to the finish. This was all I had today. My run was the 2nd fastest overall and I missed 3rd place in my AG by 13 seconds. Looking back, I wonder if I could have suffered a bit more to get into 3rd but then again, I passed the 4th place guy right before the finish line. At mile 12, I was 5th, almost a minute behind. It was great to see so many of our athletes out on the course. I thin I saw almost everyone on the bike and run.

I always run with sport nutrition (training and on race day) and I use the Naked Running Belt to keep the flasks in. I also like this belt because it provides a bit of back support. In addition to sipping my flasks, I grabbed water at the aid stations and a sip of coke in the later miles. I used the Enervitine cheerpac as it's very liquidy with a lot of calories. I like to have a variety of flavors (and mild flavors) when I run and I never decide on what sport nutrition I'm using for the race (running) until the day before. Luckily, I've never had any GI issues in any of my triathlon races. 

Overall thoughts: I love to race. I'm pleased with this season opener, especially with a long season ahead (and two more half IM races in the next 5 weeks). The competition was very high in my AG and although I didn't place top 3 like I did in the past two years, I placed much higher overall this year and I feel like I put together a solid race. Like I said before, I can't control what other people do and who shows up on race day. I can only control myself. It was a fight to the finish and I was glad I was able to keep trying and not give up. This race was a good reminder of how to do this distance again and I now feel like I can put myself in the hurt box just a bit more at St. George 70.3 in three weeks.

1.2 mile swim - 32:16
T1 - 2:37
56 mile bike - 2:22.23
T2 - 2:28
13.1 mile run - 1:27.49
Total: 4:27.33
4th AG (40-44), 8th overall 

Pre race nutrition: Oatmeal, half Skratch bar, coffee and bite of banana before leaving the house.
Swim gear: Michael Phelps Xceed goggles, Roka Viper X sleeved swimskin, Garmin 735XT.
Bike gear:Ventum One, Dura Ace DI2 groupset, Ceramicspeed OWSP and BB, 51-Speedshop Mono-Riser Bar with FSM extensions, Alto CT 86 front and Alto CT311 rear disc wheel, Dash Stride aero seat/post combo. Giro Aerohead helmet. LG Tri Air Lite shoes. Garmin Edge 820 bike computer. Scosche Rhythm 24 HR monitor.
Run gear: Nike VaporFly 4%, Garmin 735XT, Naked running band, Roka SL-1 custom sunglasses.

Bike nutrition: NBS carbo hydration drink (strawberry) in 2 bottles (~200 calories per bottle) +  Enervitine cheerpack.
Run nutrition: Precision Hydration 1000 (60 calories in 8 ounce flask). Skratch (90 calories in 8 ounce flask) + Enervitine cheerpack.

A big thank you to my coaches Cait Snow and Julie Dibens and to the Trimarni affiliates that support us and our team. 

Greenville News Run Downtown 5K Race Recap

Picture: Beth Molzer

Back in November, Karel and I were discussing a few running races with our coach to use for training purposes. During this chat, Karel realized that he has never ran a 5K before! Back in 2006, Karel joined me for the Tampa Bay Times 10K Turkey Trot - which he quickly flew by me within the first mile and finished in a blazing time of 39:45. This was back when Karel was bike racing and didn't really care for running as he loved riding/racing his bike.. To prepare for the Turkey Trot, Karel only ran 4 times before the race, in the weeks prior - starting at 20 minutes and working his way up in time (and speed) to the 10K distance.

Fast forward 13 years, an older (I mean wiser) Karel decided to sign up for his first 5K race. There was no special training (or tapering) for this race but instead, this was a workout where Karel was told to run as hard as he could to get his heart rate up as high as possible. His "workout" on race day also included running 25 minutes before the run and another 25 minutes after. Karel was looking forward to his first 5K as he loves to push hard and be in a race environment.

The morning started a little before 6am when we both got up to start the day. In typical fashion (nothing changes on the weekend), we both got a little work done on the computer before getting ready for our "workout" for the day.

Karel started his warm-up at our house with some mobility work and a ~16 minute jog on the treadmill to get his system going so he could go to the bathroom before he left the house. This also included a few pick-ups. Around 7:15, Karel drove the 8 miles down the road to downtown Greenville for the race, which started at 9am (we picked up Karel's bib number/shirt on Friday so he didn't have to deal with lines on race morning).

After Karel left, I started my workout with a 15 minute spin on the trainer (which I do before all my runs - something new I've started per my coaches advice) and then out on the road for my run workout. I had a 65 minute run (no intervals) which worked perfect for me to run from our house to downtown Greenville, via the Swamp Rabbit Trail. A 5K is not something that suits me (or my physiology) but I still wanted to see Karel race (and be in the race environment). I timed it perfectly so that I arrived to the race start just a few minutes before 9am to give Karel a smile and a wave.

The weather was perfect (in the low 40's) with light rain (drizzle). There was a big crowd for the 41st anniversary of this event. We have an incredible running community in Greenville so Karel knew that there would be some fast feet ahead of him. With no set pacing strategy, Karel focused first on his breathing and form and then gave it all he could. The course was rolling with very little flat (no surprise here in Greenville), which suited Karel. The only hard part was the fast downhill running. After the race, Karel finished his "workout" by running on the Swamp Rabbit Trail to the bakery. I met him there (I drove Karel's car from downtown) and we enjoyed a coffee and croissant before heading to Furman for a swim workout. Karel loosened out with an easy and short swim (I had a different swim workout) and he finished off with strength training right after the swim. Although a lot to pack into race day, the purpose was to get in the workouts before the soreness sets in.

Karel is happy with his performance and at the age of 42.5 yrs, he's happy that he can still chase around the "kids" in running races.

Per Karel's Garmin watch:
Mile 1: 5:32
Mile 2: 5:24
Mile 3: 5:31

Official race time: 17:08, 10th overall, 2nd male masters.

Here's a video recap of Karel's first 5K.

IMMT race recap - running to a Kona slot

In the short time that we were back in our team house, I was doing a lot of calculations, with the help of a few tracker apps (thanks Ryan), to determine where I needed to be, and when, to cheer for our athletes on the bike. Luckily, our house was close to the 12-mile out and back section on the bike  which made it easy to walk to where I needed to be.


Karel starting the bike before the rain started.

However, once I got changed into dry clothes and ate some food, I realized I needed to hurry up to get down the hill to see Karel coming back from the out and back, before starting his second loop.

I ran down the hill with my umbrella, in the rain and sprinted my way up the hill to a spot where I could see Karel coming down the hill to my right, but also I could asee the other Trimarni's starting the out and back to my left.

Despite the pouring rain, there were spectators out cheering for the athletes.




Knowing Karel's riding style, I spotted a flash of orange and knew it was Karel.  I gave him a big cheer. He was stretching his back, out of the saddle, while slowing down to make a right hand 90-degree turn before heading to the 180-turn to start the 2nd loop. He later told me that he didn't hear me, even though I was cheering loud.

My first thought was that his back was bothering him and just like in Austria, he would not be able to feel comfortable on the bike for 112 miles. But then I remembered that Karel knows how to deal with situations when they come about so I just hoped for the best that he could get through the bike and do some damage control on the run.

It was hard to tell how Karel's race was going due to the rain but more so, because the tracker was not always updating in a timely manner.

Karel later told me that he was very cautious to not take any risks in the rain (as there were several crashes on the bike course) but he was giving the best effort he could, on that day, for all 112 miles. Seeing that Karel rode the entire loop of the course on Thurs, he said that knowing the course was extremely helpful as he knew where to take smart risks and where he should stay controlled.
Of course, all of this was dependent on how he felt, in the moment as he is very in-tune with his body when he races.

Karel didn't mind the rain, except for when it rained so hard that it felt like needles on his skin. Oh, and there were times when he couldn't see because his dark visor was covered with water. But other than those instances, the air and rain temperature was not too cold for Karel and with the effort he was pushing, he felt comfortable all day. Sure, the rain was a bit annoying as it rained the entire bike ride but Karel loved the bike course and he wasn't going to let the rain keep him from trying to reach his race day goal of Kona qualifying.



Karel consumed 5 bottles of sport nutrition on the bike (each with ~250-280 calories, he started with 3 bottles on his bike and then grabbed 2 in special needs). Karel would have used on course nutrition for the 2nd loop of the bike but he does not like the Gatorade Thirst (it makes him thirsty - go figure) which was offered on the race course. Karel doesn't mind Gatorade Endurance but it is not sold in Canada, thus not on IM race courses in Canada.

Karel consumed a few Clif bloks ("gummy bears"), an Enervite sport bar and a Hot Shot on the bike - all items that he had in his fuel pouch, mounted on his bike. He didn't grab any extra water on the bike that he can remember.
Aside from his liquid calories, Karel does not have a set fueling strategy for the "extra" nutrition that he consumes on the bike. He just take in what he thinks he need, when he thinks he need it - no overthinking needed.

Karel said that he felt good on the bike and pushed it from start to finish. Even though Karel comes from a cycling background, he has learned that his strength is running off the bike. He is extremely good at managing his effort on the bike, with great cycling skills, holding an effort that is at the tip-top of his endurance threshold, where it is uncomfortable but sustainable for 112 miles. The other thing is that Karel can never push as hard in training as he can on race day. Although he doesn't use gadgets for pacing in training and on race day, after he reviews his files from an Ironman, he sees watts much higher than what he sees in training. It's true to say that Karel always saves his best efforts for race day.

Karel does not go by any metrics, like power, when he races and he doesn't wear a HR monitor. He doesn't like the idea of having a pacing strategy when he races as he never knows what the day will bring, at each mile of the race course.
No expectations needed.
Karel is a true racer.

When Karel races, he knows what he wants to feel and he remains present. Even though he is competitive, he's not out to beat athletes but to bring out the best in himself.
Through the high moments and the low moments, he is focused on giving his best effort. He always hears his pre-race music and he is laser focused on being in the moment.

Is Karel capable of biking faster with his extensive cycling background?
Perhaps.
But what he is doing right now IS working and he doesn't overthink things or expect more out of himself at this point in his development.

After cheering for all Trimarnis out on the bike for the out and back section, we made our way back to the house to change out of cold, soaking wet clothes, before making our way to the run course.



This was my last time back at the house and it only lasted about 20 minutes - enough time to dry off and change into dry clothes.....before the rain came down again on the run.

Trimarni athlete Angela looking fashionable in her rain gear

Rain or shine - we will cheer!

All the Trimarni spectators from our team house made our way to the first hill on the run, about 1/2 mile from the transition area. This was the perfect place to see the Trimarnis from a distance but also, to give them a boost of energy in the early part of the run.



Thankful for a portable cell charger (we never travel without it - it's perfect for race day situations when you are without a plug), I was able to track all of our athletes as they made their way to T1. I was so relieved to see bike splits for everyone...which meant everyone was still moving forward, on their bikes!


After watching the pros come by, I made sure to notice the male age groupers ahead of Karel and by how much.
The first place guy in Karel's AG (Stefano from Italy) passed by me and he looked good. At that point, I started my stop watch.
Five minutes went by.....10 minutes went by....no Karel.

This had me a little worried but then again, I didn't want to make any assumptions as the Ironman gets real around mile 20 of the marathon. That's where races are typically won or lost.

I waited and waited and waited as I knew Karel would be in transition soon and finally, after a refresh on my phone, I was super excited to see that he finally entered T2 AND was in 5th place off the bike.

Karel passed 17 guys in his AG , 101 males and 140 total athletes on the bike.

We guessed that there would be 4 Kona slots in his age group (Karel's 40-44 AG was the largest AG with 400+ starters and there were 5 slots at IM Austria with 500+ starters in his age group) so all he needed to do was to move up a few slots (Karel knew that 3rd would secure the slot but 4th may be a gamble).

OK - time to commit Karel!!!

With this being my first time spectating Karel for an entire Ironman, I had to decide what information I would give Karel in the 10-20 seconds that I could run with him up the hill. I also had to think, what questions he ask me in the start of the run.

I guess it takes an athlete to know an athlete.

Here's how our conversation went on the hill.



Karel - "How far am I behind first place"
Marni - "14 minutes and 56 seconds"
Marni - "But don't worry about him, there are three athletes ahead of you that you can catch"
Karel - "What place am I now"
Marni - "5th place age groupu - you are doing amazing, just stay steady."
Karel - "Oh wow, ok."



I was relieved that his first question was about 1st place in his age group because it confirmed to me that Karel was on a mission. Knowing that he has no hip/back issues when he runs, I knew that he could get himself into that metronome-style running that works so well for him - he simply becomes numb and just runs with his only focus on form.

Although Karel never paces the run according to his Garmin, this time around, he had no splits because his multisport function got set-off in his warm-up (jog and swim)  so in the end, he had 140.6 miles of swimming (haha).
This run was 100% by feel.

Going by RPE as always worked really well for Karel. He doesn't like to have expectations or anticipated paces when he races. Never has Karel said "I'd like to hold x-mph or finish in x-time".
Karel likes to stay in the moment when he runs so when he starts the run, and for every mile thereafter, his only focus is on his form and taking care of himself to maintain energy.

Karel always runs with his 4-flask fuel belt (3 flasks filled with different sport nutrition powder and 1 flask with 3 caffeinated Enervite Cheerpacks) and then uses coke/red bull and water when his flasks are empty. The great thing about having a hydration belt is that he can drink when he wants to drink.

Not always does your mind/body want nutrition at an aid station and depending on your running pace, you may only hit 5-6 aid stations per hour whereas faster runners can hit 7-8+ aid stations per hour (thus more opportunities to pick and choose what and when they want to drink, to get in calories and fluids).

Around mile 22 of the run, Karel felt a sudden loss of energy. He couldn't feel his feet on the ground and he was starting to get shaky. All signs of a bonk in the making.
Luckily, this happened right at an aid station so Karel stopped to take care of himself, drank some coke and then restarted the run when he felt normal again.
If you were tracking Karel with an app, you'll notice that this bonk incidence caused a slow down in his pace but other than that, he maintained great tempo for the entire 2nd loop of the marathon run.

Because Karel has always suffered from muscle-related cramping (well before his triathlon days, when he was racing bikes), he has found great relief with Hot Shot.
Karel took a Hot Shot at the start of the run and then around mile 18 of the run (he took a total of 4 Hot Shots throughout the race, with one consumed before the swim and one on the bike).

Our spot on the hill was fantastic as we could give a big cheer to all the Trimarni athletes as they started the run. None of them expected us to be there so it was so fun to see their faces.

And I could give out free hugs - like to my friend Ange, who I had not seen in several years but we have known each other for 9 years. She dominated her 45-49 AG by winning with a 10:25.1 finish time and placed 10th overall female!

The rain continued to fall but it was on and off.
For many athletes, this made for heavy shoes and lots of sore feet.

I continued to track Karel and the 4 guys ahead of him. Stefano (the first place guy, nearly 15 minutes ahead of him) and Karel were running the same paces. My eyes were on David, Tim and Adam (based on the tracker) who were ahead of Karel coming off the bike.

I paid close attention to the bib numbers (which were mostly turned around to the backside of the athletes) as the body markings had washed off many of the athletes.
Apparently, everyone who was watching me had a good laugh as it looked as if I was checking out the male butts (for bib numbers) and calves as the athletes ran by me.


Just doing my job of "checking out" the athletes ahead of Karel.
 I know ladies, it's a tough job :) 

I saw Stefano and then the bib name "David" who had passed by me so at this point, I knew that Karel had moved up into third place after 13 miles. I walked up the hill and spotted Karel.
I ran back to our spot and found a good place where I could communicate with Karel on his place.



I told Karel that he was in 3rd place and I could tell that he was relieved that he was moving up as he was in a world of hurt. I could tell from his face that he was giving everything he had and leaving it all out there.
This time around, no questions were asked by Karel and he gave no feedback. I think I got a slight head nod that he was still committed.



The course had several hills but it was a great course for Karel to find his rhythm. He had his music playing in his head throughout the entire run and he was able to put himself into that deep dark, painful place, where he is able to get the best out of himself.

We continued to give a lot of cheers to the Trimarni athletes who were passing by in each direction and as Karel was coming back, I knew that this would be the last time I would see him before the finish.


Karel running through the crowd to start his 2nd loop.
Although I know that the marathon is long and in an Ironman, anything can happen in those later miles, I always stay very confident in Karel's ability to run off the bike.

He is remarkable at not slowing down and he is great at suffering. Many times, he gets stronger as the run goes on. This is not because he runs a lot or runs fast or runs long in training (there's no magic formula) but because he saves his best effort for when it counts and he can put it all together - swim/bike-run - on race day.
(But to be honest, he does train hard - he keeps his easy sessions easy and his hard sessions are hard)

It's truly incredible watching him run and I was so happy to be on the sidelines to watch him at Ironman Mont Tremblant....running to qualify for his 2nd Ironman World Championship

I started my watch when Karel came by and gave him a big cheer before he quickly passed by us. Based on his run splits, I figured I had about 50 minutes before I had to make my way to the finish line (I wasn't sure about the crowds and how long it would take me to get to the finish line bleachers)


GOOOOOO!
I was having so much fun cheering for our athletes but when my watch told me that 50 minutes had passed by, it was time for me to make my way to the finish to see Karel.



The Ironman Mont Tremblant staff did a great job with the race course as it was extremely spectator friendly but it made it tough to get places quickly (or at least for me to hurry my way to the finish to see Karel).

Although the athletes received lots of cheers as they ran through the village center to start the 2nd loop, the downside (for the athletes) was running right next to the finish chute before starting the 2nd loop.

The rain was still on and off but it cleared just in time for Karel to finish.

Fist pump! 

6x Ironman finisher!!



After Karel finished, he told me that he hurt so bad...from the effort.
After a few minutes, he asked what place he was and I told him 2nd AG. Instantly, he felt better :)
I also told him his run split was 3:08.21 and he was shocked - he said he couldn't believe he ran that fast on that course.

Karel ended up passing Stefano (who had a 15 minute lead on Karel) and only David was ahead of Karel...by just ~2 minutes.

Pure exhaustion. 

After Karel collecting himself and got in some calories and fluids at the athlete food tent, Karel changed in the registration bathrooms (and put on dry clothes) and we waited around the finish line for Trimarni athlete Adam to finish (he was next to finish, in 11:08!).

Yippee! A medal well-earned!

The rain was on and off but eventually, it did stop!

We found the perfect spot to eat and to cheer on the other Trimarni athletes to the finish.
Karel happily enjoyed his post-race burger and beer.

Let the celebration begin!
The hard work paid off!


Karel is off to his 2nd Kona in 6 weeks!

IMMT race recap - pre-race and swim

Karel came to Mont Tremblant with one goal.

To Kona qualify.

This wasn't a goal that came after his 9th place at Ironman Austria but instead, this was THE season goal, which was established last November, when we planned out our 2016 racing schedule.

Although Karel had a phenomenal race at Ironman Austria, just 8 weeks ago, Mont Tremblant was always the race where his training would lead him to peak appropriately on August 21st, 2016.

Ironman Austria was a bit of a shock for Karel, in terms of his overall time and place, especially considering his back and hip issues in the weeks leading up to the race. Additionally, his coach Matt Dixon did not structure his training to "peak" for IM Austria so he was still in the early phases of his development, without getting into the meat of IM specific training.

Karel is not one to make excuses or assumptions when it comes to training or racing, and although he was carrying great momentum from his previous 3 overall race wins in April and May, Karel has been dealing with some body niggles, requiring some modifications in his training.

Unless you are a very close friend of his, you will likely never hear from him that something is wrong or that things are not going well because Karel loves to train but even more, he absolutely loves racing.

Of course, as his wife, I have all the insider details on his training and like any athletic couple, we both have our share of good and bad days/workouts. But I will say that Karel is not one to complain.

Although yes, setbacks are frustrating for him, he always has a great sense of calm that either everything will work out or he will do the best he can and if things happen, he will address them when they happen.

All things said and done, after we went to the roll down at Ironman Austria, when Karel realized that he missed qualifying for Kona by 3 places (it rolled down to 6th place and he was 9th) and it was only less than 2 minutes separating his 9th place finish from 6th place, Karel told me that he had no idea if he could go through the pain and suffering that he felt in Austria. As much as he was looking forward to IMMT, it was a bit of a let down knowing that he was so close to Kona qualifying at Austria.
In all honesty, at that point, he just wished the Kona qualifying was accomplished at IM Austria so that he could race IMMT without pressure.  

Well, it didn't take long and after a few weeks in Czech with his family, filled with lots of beer, momma's home cooking and pastries, Karel returned home to Greenville, motivated to achieve his season goal of Kona qualifying at IMMT.

There were some setbacks and niggles along the way but with a great coach, a hard working mindset, patience and a controllable ego that never gets in the way of smart training (flexibility is key to consistency), alongside frequent massages and PT to keep his body in good shape (we learned that Karel's body needs help in this area), Karel found himself arriving to Mont Tremblant with several weeks of quality training behind him, a healthy body (minus a few niggles requiring kinesio tape, epson salt baths and manual massaging) and excitement to give it his all, once again this season, for 140.6 miles.

I'll cover all the details on traveling to IMMT, and showcasing our amazing Trimarni athletes in action in IMMT (and all of our fun workouts, yummy meals and pictures from our huge team house) but for now, I'm skipping to the insider details of Karel's race.
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On Saturday morning, I rode with a few of our athletes for their 45-75 minute bike warm-up and then continued on with Trimarni athlete Elizabeth (not racing) to give us 2 hours on the bike.

Karel went out in the morning for his own for a pre-race swim and bike and before he came home, I started on his first of three meals for the day (I prepared all his meals on Saturday), which was French Toast, eggs and fruit. He had that with coffee (of course) and a recovery drink of milk and Clif recovery powder. I knew our athletes would need a satisfying carb-rich breakfast after their pre-race workout so I made enough for everyone. 

We could not wait to watch the women's Olympic triathlon so we all crowded in the TV rooms (basement and upstairs) to watch the coverage (a mix of English and French as we were switching the channels during commercial breaks).

The morning was very low key which was good for our athletes. Everyone just did their own thing and relaxed until it was time for bag and bike check in.

 Around 1:30pm, our athletes made their way down to the race venue (only ~1 mile from our rental home, but this walk/drive includes one long hill to go down/up but the hill sits directly on the bike course (near the overhead walkway).

Karel packed his gear bags after the conclusion of the women's triathlon race (way to go Gwen!) and I made him lunch as he was resting in bed, listening to his pre-race play list.
For his second meal of the day, I warmed leftover pasta (from our team pizza/pasta party on Friday night) with some diced chicken breast, cheese, marinara sauce, tomatoes, a few bread slices with butter, from a fresh baguette.
Karel only ate half of his lunch as he was still pretty full from breakfast.
Although, he did have room for 1/2 of a chocolate stuffed croissant after lunch :) 

Karel rode his bike and gear bags down to transition and I walked and met him down. He was "in the zone" so there wasn't a lot of talking by Karel. Although it's hard for me at times because I like talking with Karel before a race, I respect Karel's pre-race routine and I let him do his thing and I am just there if/when he needs me.
Of course, when we both race, Karel is certainly more available to me as I need him much more than he need me. 

At the mandatory pre-race meeting on Friday evening, the race director discussed the possible 3 situations that may occur due to the predicted storms, rain and fog. I commend the race director for having this plan ahead of time and discussing with the athletes. Although many athletes were concerned about the 100% chance of storms all day, this made for less stress and anxiety for those "what if" situations that may occur on race day. The biggest fear was cancelling the swim (or shortening it) due to fog on the lake (which luckily, wasn't an issue come Sunday morning). 

Karel was able to bypass some lines as an AWA athlete which made it very smooth for getting himself in and out of the transition and transition tent.
Ironman did an incredible job with the race set-up, this race venue was not only beautiful but easy to access (you can either walk from your hotel in the town, take a bus or walk from a house up on the hills surrounding the town). 

After Karel finished his to-do's at the race venue around 2:30pm, we walked back up the hill to our team house.

Karel used the rest of the afternoon to relax and to continue to get into his zone.

To help enhance his race day performances, Karel does a lot of visualization before his race. Not only does he see himself succeeding before the race but he also needs a lot of time, visualizing, to get himself ready for the hurt that he will feel on race day. He puts himself IN the race before the race. This requires a lot of alone time and good music but it's a critical part of his pre-race routine. Incorporating this visualization into his pre-race routine has really helped take his performances to the next level this season. 

For Karel's last meal of the day, consumed around 4:30pm, his pre-race dinner meal, I made him a plate of basmati rice and a chicken breast (small one) and tossed it together with marinara sauce and cheese. It's a simple meal and easy to digest, and it's a typical meal for him on the night before his races.
Of course, there were a few cookies and a glass of milk consumed after dinner to satisfy his sweet teeth. 

As for me, the Trimarni spectators and a few Trimarni athletes, we sat outside, told stories and laughed a lot until it was time for dinner. 

Occasionally, Karel would pop out from our bedroom door, on to the balcony and make us all laugh (he has a great sense of humor!).

Here's one of the songs that had us laughing - it was not on his playlist but just a funny tune

You can do it

Although Karel spent a lot of time alone before the race, he was also very available to our athletes, as we had course talks every evening, we ate most meals together and we socialized together throughout the day.
Karel even did some bike mechanic work to make sure our athletes all had good mechanical luck on race day.

I just love these moments with our athletes. Trimarni family time. 

Every evening, I, along with Elizabeth, Taylor, Amy and Angela, we would prepare  a meal for our athletes (and us). This made it easy for our athletes to feel nourished and fueled but it also took the stress away from "what should I eat." Food was always ready and our athletes didn't have to worry about pre or clean-up. 

And Taylor (Adam's wife), who is also a great photographer (along with Trimarni athlete Ryan - thank you both for so many great pictures!), made our house smell incredibly yummy with these M-dot cookies.

Of course, a few "accidentally" broke so a few of us had to take care of those pieces before the race (including Karel.)

Karel went to be very early (around 7:30pm) but I stayed up to watch the Olympics, until 10:30pm. It was a different feeling for me to not be racing so although I was nervous for my athletes and Karel, I wasn't able to fall asleep until around 11pm. 

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The athletes woke up around 3:45am to start the coffee and to eat their pre-race meals. I woke up around 4:20 am to start my shuttling services at 4:30 am, to take a few Trimarni's (and spectators) to the bottom of our hill to cut back on walking time.

Karel had all his bottles ready (3 on his bike, 2 for special needs on the bike and 4 flasks for the run) so all he had to do was eat and make his morning bottle to sip on in transition.

For breakfast, Karel had a few sips of a Bolthouse protein drink (vanilla) along with his typical pre-race meal - a fresh croissant topped with jam. He also had some MUD, along with coffee.

For this race, Karel did almost everything the same as his prior races as it worked before, so why change it now.

Karel wore my dad's favorite had for good luck and continued to listen to his music throughout the early morning hours. 

I gave Karel a big hug and a kiss and told him to be safe and to enjoy the day. Karel has never had a bad Ironman performance so I never worry about his race performance but instead, I just always hope that he can race to his full potential -it's a long day and anything can happen. 

After everyone was out of the house, Elizabeth, Ryan and I walked down to the swim start (and met up with Trimarni athlete Mike, who was not racing and his girlfriend - who both came to cheer on his teammates).

So far, the weather looked good but with the dark clouds moving quick, it was only a matter of time before the rain came down. Thankfully, no fog on the lake, so the race was to go on as planned.
The weather was comfortable (air and water). The pros had a non wetsuit swim and the age groupers could swim with wetsuits. 

It was an incredible sight to see all the athletes and spectators walking to the swim. 

We met up with everyone (all 7 Trimarni athletes) at the swim start for a few last minute good luck wishes. 

Elizabeth, Taylor and I made our way to the swim start to see our athletes in the corral, before crossing the chip mat to start the swim. 

I was able to see Karel one last time which made me relieved that I could give him one last hug. I was SO nervous for him and all our athletes but I knew everyone was ready.

We found the perfect spot right at the fence to see the athletes so we were able to cheer for every Trimarni athlete, in his/her wave.

I was not able to see the swimmers start in the water so after we did a head check of all 7 Trimarni athletes, who we saw in the swim corral, we made our way to the swim exit.

Because of the extremely long run from the swim exit, to the transition tent and then to bike out, 

us Trimarni spectators split up so that we could see the Trimarni athletes at various spots from swim to bike. We set up a group chat (via text) on our phones ahead of time so that we could let each other know when x-Trimarni athlete was coming. 

I had predicted my athletes swim splits ahead of time just to have an idea of when they should be finishing the swim but when I didn't see Adam (first wave) and Karel (5 minutes after Adam, at 6:48am) in the times that I had predicted, I figured it was a slow swim.

Although we swam on Thurs in very calm water, race day provided very choppy water for the athletes, which resembled the waves you would experience in the ocean.

Karel told me that he felt great the entire swim and felt extremely strong in the water. When he saw his swim split of 1:06, he didn't get worried that he was going to have a bad race because of the slower than anticipated swim time (we were thinking he would swim 1:03-1:04)  but instead, his first thought was "well, I guess it was a slow swim for everyone."

Although the swim time may have been "slow" for Karel on paper, this was actually his best swim placement in an Ironman (22nd AG, 155th male). Typically, he is is at least 60+ place in his age group after the swim (in Austria, he was 63rd AG out of the swim and 319th male).

This is why we always tell our athletes to never make assumptions and to not let a swim time affect the rest of your race - when you see your time after the swim, it's time to forget about it and move on (a main reason why I don't wear a watch for the swim when I race - my swim time will not tell me how my race is going). 

After seeing all 7 Trimarni athletes, it was nearing 9am when we started to walk back to the team house. Elizabeth and Ryan were by the round-about to catch the athletes to start the bike.

Karel told me that he was determined to go through T1 as quick as possible. He wasted no time and transitioned from swim to bike in less than 5 minutes. He said he treated it like he was on the track and ran as hard as he could from the swim to the changing tent, in order to pass as many people as he could.
Transitions are free speed!

While walking back, we felt a drizzle of rain which eventually turned into a rain shower by the time we got back to the house. We knew the rain would be coming and my only thought was that all Trimarnis would be able to safely finish the bike with good mechanical luck. I knew the bike times would be affected because poor weather conditions don't reward great fitness levels but instead, those who are smart and avoid taking risks.

After a quick breakfast (my spectating diet consisted of several PB and J sandwiches, fruit and Mojo, Clif nut butter filled bars and Kits organic Clif Bars) I changed my clothes for the cooler temps and rain, grabbed my umbrella and made my way down to the bike course, out and back section, with Mike, Erin and Taylor to cheer on the Trimarni athletes in action. 

M2M Half Ironman - Race recap

 Karel lost a considerable amount of training last summer when he tore his plantar fascia in late May, which was extremely disappointing as he was gearing up for IM Lake Placid (which he DNF'd after the bike, on purpose) and he was training for his first Kona (and our first time racing the Ironman World Championship together).

After a lot of rehab and therapy, he was able to put in a minimal amount of running to prepare for the IM World Championship and ran surprisingly well without further damage to his foot but there was still some lingering niggles up until this April (11 months after the injury happened).  While he still has to be mindful of his foot with daily exercises, therapy and strength work, we think he may be on the mend (and his running fitness is proving this to be true). 

In the past 4 weeks, Karel has raced twice and has placed overall winner twice (Toughman Half Ironman and Lake James 50).

Under the guidance of coach Matt Dixon with Purple Patch Fitness, Karel has made huge gains in his overall fitness in the past few years but most recently, patience and consistency in training has allowed him to improve his strength, endurance and resilience in all three sports. There's no special diet or special training designed just for Karel but instead, he focuses on quality workouts with proper recovery. We both wish we had more time to train but we are extremely busy with our business so we have to make every workout count (and sometimes we have to miss workouts too, just like everyone else).

M2M (Mountains to Main Street) could not have come at a better time as Karel was running (or swimming, biking and running) with great momentum going into this race. Although M2M wasn't a priority race and there was no special specific build-up for this race, he felt the pressure of this hometown race and wanted to do well.

When we set up our race season (typically late fall before the next year) and select our one or two A races (for Karel, IM Austria and IMMT for me Rev3 Knox and IM Austria), this doesn't mean that we don't race hard for all the other races. The difference between A and B races is not that B races aren't important and we don't give a hard effort but they don't have a specific build as we have specific developmental phases to go through and we want to peak appropriately for our A races. So when we race a "B" race, we simply continue with our training and appropriately adjust a few days before and after the race depending on the season and type of race.

M2M featured a point to point to point course, starting at Lake Keowee for the 1.2 mile lake swim, then transitioning to the bike for 58 very challenging, hilly miles (close to 4000 feet of climbing) to Traveler's Rest, where T2 was located. Then, for 13.1 miles, the run featured a few hilly sections to Furman, a few more hills around Furman lake and then a net decline to the finish in our amazing downtown Greenville/

Check out that finish in the heart of downtown Greenville, right by Falls Park.

Karel and our athlete Drew (who was staying at our house for the weekend for the race) spent a few hours on Saturday driving the 75 minutes to T1 to drop off the bike, only to experience a down pour on their bikes just before arriving to transition. Let's say that their clean bikes got another nice wash.

Karel and Drew then drove the 58 mile bike course to T2 to drop off their run gear (except for their sport nutrition filled flasks for their hydration belt which they would then do on race day morning before heading to the race start).
For dinner, Karel made pasta with marinara sauce and chicken at home.

There's something special about being able to eat at home and sleep in your own bed before a race!

Campy loved being able to sleep in his own bed before his spectating duties on Sunday. 

Karel knew every inch of this course as he had rode the course a few times (starting from our house to Lake Keowee and then back home - why drive when you can just bike there and back???).
There was no getting off course for him.....unlike you know who :)

Karel knew the bike course would be extremely challenging but since he knew every hill, turn, descend and road condition, he was looking forward to executing a smart bike effort while pulling out all his former bike racing tactics.

On Sunday morning, Karel woke up around 4:15am to get his body going before leaving to T2 at 5:45am (to drop off filled run flasks) and then to T1.

Karel had 2 pieces of toast with almond butter and a Bolthouse chocolate drink (about 8 ounces) and of course, a homemade cappuccino (or two).

Karel made a sandwich for the road but race day nerves made him hesitate to eat it so he didn't eat anything else before the 8:30am race start.

Karel and Drew were accompanied by my mom (what a great sherpa!), our athlete/friend Meredith (who was racing the aquabike) and Campy. 

Although the water temp was on the verge of not being wetsuit legal after a week of warm weather, a few days of cooler temps and lots of rain made for a comfortable 73-degree lake and wetsuit legal swim.

Karel warmed up on the dry land and then in the water for a good 10 minutes to get himself comfortable in the water. Although his swimming has improved tremendously in the pool, Karel is still a little uncomfortable in the open water but warming up really helps to ease his nerves. 

Karel started in the first wave (open wave) and did a great job staying on course. He felt stronger in the second half and was able to catch up to a few guys who dropped him in the start of the swim.

 Karel swam 31:12 which he was really happy about.
Karel never stresses about his swim time because the swim starts with the gun time and the swim finish is always where the timing mat is. In this case - at the top of a hill, right before transition. 

Karel had a quick transition before heading off on the bike in 6th place.....to chase down the competition. Thanks to free speed in the transition, he left in 5th place.

Campy, checking out the competition.

The wind was very strong on race day and with a good chunk of the race on the open and long rolling hills of Hwy 11, this made for a really hard ride for the athletes...as if the bike course wasn't already very taxing!

Right from the park, there was ~1.5 mile hill to the main road. He used this to set himself up for a good ride by adjusting his posture, changing up his cadence/gears and settling into a good rhythm. When he got to the main road, that is where his "race" started.

 Karel's plan was to intentionally push hard for the first hour of the bike to catch the guys who swam faster than him. By the time that he got to the main road, he caught the third place guy.

If there is one thing to know about Karel on race day, it's that he can suffer really well.
He's exceptionally good with being uncomfortable....like really, really uncomfortable.

And to his surprise, around 25 minutes into the race, Karel caught up with Drew and Drew told him that there was one guy still ahead - which they both had in sight.

By the time they reached the first aid station in Salem, Karel took the lead for the first time. This was much sooner than he expected or hoped for.

Karel pushed at his threshold for an hour, despite never looking at his power but going all by feel. Karel is able to push watts on race day that he he is never able sustain alone in training. This is just the beauty of race day - it brings out another type of athlete that you never thought you could be.

For the next 36 minutes, our athlete Drew and Karel were riding strong near each other, which was a nice mental boost for them both.
It was very windy and he just put his head down and told himself that if he is suffering he knows everyone else is suffering. That is where he opened up the gap on Drew. And by the time he got to Pumpkintown hwy (off Hwy 11), he was extending his lead.

Karel was really pleased with his Alto Wheels (CT 56 in the front and CT 86 in the rear). The bike was very fast and stable in the windy and hilly conditions. His gear of choice was 54x42 front chainring with 11-26 rear cassette. He managed the terrain well by keeping constant tension on the chain while climbing, thus controlling the heart rate and being able recover and soft pedal (while moving fast) going downhill.

This is a common mistake that athletes make - spinning too light of a gear going up hill (HR goes up, RPE goes up) and not moving anywhere fast and by the time the athlete reaches the top of the hill, they are exhausted and need a while to recover. Keeping a steady cadence with a smooth chain tension will keep the HR in check and lower the RPE.

For the next 18 miles, Karel rode really hard. Karel said openly before the race that he was willing to take risks on race day as he was willing to lose in order to win.
While giving this hard effort on the bike, he stayed present and never let his mind think about how his legs would feel for the run.

Karel stayed fueled with 2 x ~250 calorie bottles (around 26 ounces each) and ~12 ounces of a 100 calorie bottle. He didn't consume any solid food or gels or "gummy bears" (Clif Bloks). 

After turning onto Geer hwy for a steady 3 mile climb back to TR (Traveler's Rest), it was just a few more miles until Karel rode into Trailblazer park...... in first place.
As Karel was approaching the transition, he saw my mom as she wasn't expecting Karel so soon (or in first) and Karel said to my mom with a smile "Hi Susie!" and she was super excited to see him. 

Although Karel had a quick transition, he cramped in his quad when bending over to put on his shoes but anticipating a potential cramp before the run, he quickly drank his It's the Nerve bottle which kinda released the cramp. Karel got extremely worried about the cramp and thought his day may be done but as he walked out of transition and then started jogging (carefully), he slowly felt a little better.

Thankfully, there was a little of a downhill before the first climb which allowed Karel to loosen his leg out and to find his running rhythm. This cramp was purely from the effort his was pushing. This cramp was pretty severe as he couldn't bend his knee or move his leg for a brief moment but thankfully it released itself.
Did I mention that Karel loves to push hard?

Karel's fan club - My mom, our neighbor/friend Tim and his wife Joey (taking the pic along with many of the pics you see in this blog - thanks Joey!) 

Karel ran the first 30 minutes in 6:25 min/mile average on the Swamp Rabbit Trail before making his way to Furman. Karel was not alone on the course as he was joined by his own police escort. 

Karel was in such a zone when arrive to the back entrance to Furman (from the trail) and when the motor cycle stopped for Karel to make his ~1.6 mile run around the Furman lake (including the steep hill in the back of the lake), he almost confused himself as to which way to run around the lake. Even when you know where you are suppose to go, sometimes the mind plays games on you on race day. Luckily, Karel picked the right way around the lake.

As he was nearing the trail again, he could see a few of his competitors starting their run around the lake but Karel wasn't holding anything back as he wanted to give everything he had and leave it all out on the course. 

Karel is a big proponent of form over pace and he is constantly making sure that his form feels good, especially in the early miles of running of the bike. He always tells himself "form, posture, fluency." over any pace.

Once he found his rhythm, he found himself wondering if he should pick up the pace a bit for a little stronger effort but then he came to his senses "this is just fine, you are suffering enough."

When he knows he has reached a good pace or rhythm, he almost feels numb. It's really hard for him to describe but obviously it works for him. 

Karel had his 4 flask Nathan belt and he took a sip from each flask as needed throughout the race and occasionally water for cooling and sipping at the aid stations (which were not every mile). 

One of Karel's biggest worries about this race was the train. With less than 3 miles to go, there are train tracks with the slowest moving train ever that has held up many cyclists and runners along one or the other side of the Swamp Rabbit Trail as the train occasionally passes through on a daily basis. There was no way for the race to stop the train or know the train schedule so this was just one of those worries that Karel had as he was racing. 

Sure enough - TOOT TOOT.

Karel could hear AND see the train. Although it was not moving, it was getting ready to go. Karel frantically asked his police escort "Can you please stop that train" - of course, knowing that he couldn't do anything about it he still wanted to ask as he was desperate.

However, the policeman rolled up to the tracks and stayed on the tracks as Karel ran by.

Sure enough, the train went by about just a few moments after Karel ran by and then came again and stopped our athlete Drew, but only for about 15 seconds. 

After Karel ran by the tracks, he felt a sigh of relief and finally felt like he was on the homestretch without any more distractions.

Although, it was a regular Sunday with lots of people on the trail enjoying their beautiful day outside and then here comes this neon orange wearing triathlete huffing and puffing as if he was in a race.
Oh wait - he was!

Still giving everything he had, there was absolutely no mile that wasn't a best effort on this race day. Near the later miles of the run, Karel was running and not knowing if his next step would be his last. Every part of his body was hurting and he just kept pushing and pushing and pushing.

Karel wanted this win so bad and he worked so hard for it on this day.
He said he even got a little emotional at the end because this was one of those days where he doesn't know if he will ever be able to repeat this type of effort again, from start to finish.
It just all came together.

With no one else in sight, Karel ran to the finish.

In so much pain.

And finished as the overall winner of the inaugural Mountains to Main Street Triathlon. 

The next athlete arrived 12 minutes later. 

So exhausted. 

And relieved it's all over. 

The moment every athlete longs for after a race.....to rest the legs! 

As the other athletes started to roll in, it was time for everyone to share their war stories of the race. 

What a great crew! Cheers!

Here are Karel's run splits:
Mile 1: 6:25
Mile 2: 6:30
Mile 3: 6:21
Mile 4: 6:25
Mile 5: 6:29
Mile 6: 6:42
Mile 7: 6:30
Mile 8: 6:33
Mile 9: 6:39
Mile 10: 6:32
Mile 11: 6:31
Mile 12: 6:27
Mile 13: 5:51
Total: 1:23:55 (per Garmin)
Average pace: 6:31 min/mile
627 elevation gain
These run splits are super impressive considering that many of Karel's long runs are around 7:40-8:00 min/mile pace! Although he does specific speed work on the track and treadmill as well as hill work, there are some sessions that are designed to be slow and easy. In the past, Karel was always running much faster in training and this only lead to injury so now he is more cautious and saves his best efforts for race day. 

OVERALL MEN RESULTS

This was an extremely special day for Karel, mostly because it was a home town race. We absolutely love our Greenville community and it was such a great treat for Karel and so many other athletes to be able to race for 72.3 miles from Lake Keowee to downtown Greenville. This was not an easy event to put together and we thank all the volunteers, Set up Events Staff, race directors, spectators and everyone else who put together, promoted and helped our with this event.

Congrats to everyone who finished!

Karel and I are excited to both race Mountains to Main Street next year.

Swim with bear.

Ride with the Eagle.

Run with the rabbit. 

(Thank you Kimberly, my mom and Joey for these great pictures!)

Thank you to our sponsors!

Toughman Half Ironman race report: And the winner is.....

It was less than two weeks ago when Karel decided to race in the Toughman Chattahoochee Challenge. We knew our friends Lauren and Nick would be racing so Karel registered as a last minute decision and I made the travel arrangements for our quick trip to Callaway Gardens for the race. 

This was a no expectation race for Karel with the opportunity to race under pressure. There's nothing that compares the mind and body for a race than by participating in a race so that is why he wanted the pressure of being in the race environment and feeling the "pain" that goes along with racing.  And with Karel's key races approaching (Mountains to Main Street Half, Ironman Austria, Ironman Mont Tremblant) this was also a great change to practice transitions and to go through all the motions and emotions of racing. 

We made the trip to the Pine Mountain area late morning (3.5 hour drive south) on Friday to check into our hotel by the afternoon.  After we unpacked, we headed to the Callaway Garden beach at 4pm for Karel to pick up his packet. We chatted with our friends Lauren and Nick and then Karel picked up dinner at the Country Store Restaurant (chicken sandwich). We headed back to the hotel around 5pm and while Karel was eating, I walked the 1/2 mile to "downtown" to explore the shops and to pick up my dinner at 153 Main Bistro (arugula and beet salad). I brought some food items from home for our mini fridge along with the necessary race day morning items: french press, espresso beans and the electric kettle.

While Karel relaxed, ate his sandwich (and some mashed potatoes that we brought from home, homemade from the night prior) and played around with his new Lazer Wasp helmet, I did some work on the computer with Campy enjoying his overnight adventure.

Around 9:30pm, Karel was ready for bed and I watched Netflix until 10pm and then it was officially time to sleep. My training has been very intense over the past two weeks so I was eager to get a good night of sleep and super pumped to watch Karel and to not have to train on a Saturday! 

The alarm woke us up at 4:30am for Karel to give himself 80 minutes before we headed to the race venue. Karel doesn't have a typical go-to pre race meal but instead, a combination of foods that he chooses from on race day morning. For this race he had oatmeal with a Bolthouse Yogurt drink and a croissant. Along with his typical coffee. Karel pre-made his bottles the night prior with around 280 calories in each bottle (3 bottles) and kept them cool in the mini fridge, along with his 4 flasks for his hydration belt (each with around 80 calories per flask). He had a gel and "gummy bears" (aka Clif Margarita bloks) for the bike in his "bento box" on his bike.

Around 6am we headed to the race venue (1 mile away) and parked. Although a smaller race, the excitement was still in the air with the other athletes around us on a cool spring morning. Although it was mid 50's for the race start, the predicted temps were in the mid 70's. Perfect racing!

 Karel set-up his transition and proceeded with his morning warm-up (jog and dynamic stretching) and then around 7am, made our way to the water so he could do a short swim-warm-up in the 66-degree water.

After the normal pre-race to-do's, it was time for the male athletes to start around 7:30am.

The swim was a two loop swim. Karel and I are in the water a lot and although we don't swim together a lot (I like to swim in the AM, Karel prefers PM), I knew he would have a good swim as his swimming has improved a lot in the past few months. He has improved his body position in the water so I knew he would be more comfortable than ever in the open water. Sure enough, he swam great and was around 6th athlete out of the water in his first ever sub 30- minute swim. Yikes - I better step up my swim game!

After Karel exited the water, I ran to transition (with Campy) to give him a good luck, have fun, yay the swim is done now you can ride your bike cheer and off he went.

Karel passed several guys in the early stages of the 56 mile bike and enjoyed the rolling hill bike course. The course was a two loop course.

While Karel was on the bike, Campy and I went to the hotel to pack-up and check out and we had plenty of time to spare before Karel returned from the bike. We walked around the beautiful lake and then waited and waited for Karel to come in off the bike. I anticipated Karel to be near the front after the bike so when the motorcycle came with the lead biker, I thought it could be Karel but I was wrong.

1 minute, two minutes, three minutes...nearly 4 minutes later Karel was in transition. 

Karel later told me that the first place guy off the bike (and 2nd overall) use to race bikes so Karel was familiar with him from his cat 1 bike racing days.

Karel quickly dismounted his bike, removed all his bike gear and prepared for the 13.1 mile, two loop (with 1 out and back on each loop) hilly run.
Karel put on his hydration belt and off he went....on a mission.

Karel did not use any power for the bike but instead, went entirely by feel. Karel has always preferred racing this way and would rather review his file after the race to learn from his RPE execution than let a gadget run his race. Karel feels he can perform the best when he can listen to his body and not have pressure from a gadget to hit certain watts or speeds. He has a high threshold for pain but he also understands that in a long distance triathlon, it's not about being fast in one sport but being the one who slows down the least. 

It's been a long journey of healing since Karel tore his plantar fascia last June and Karel was finally looking forward to the opportunity to test out his foot after Kona in a long distance race and to enjoy the hurt that comes from racing - not from his foot being in pain but instead, from his muscles and heart working so hard. It was so great to see Karel out there doing what he loves - racing the competition.

Karel looked really good when he exited transition area. We always tell our athletes form over pace and Karel did just that. He took the first few miles to establish great form and he never let his gadget run the race. Once gain, he did the entire run by feel - with one goal of chasing down the competition. 

The run was very spectator friendly and Campy loved cheering for his daddy. We even got a little smile out of Karel when we saw him around mile 1. That was the last time we saw Karel smile until he crossed the finish line. 

Karel had already made up a good chunk of time when the leader passed mile 1 and by mile 6 (just after the out and back section on the first loop) Karel was around 80 seconds away from the leader. Karel continued to look good and he stayed hydrated with his flasks along with an occasional sip of water from the aid stations.
Although it was getting warm out, Karel later told me that he never felt hot and he felt strong for the entire run. He said it was perfect conditions and he loved the challenging bike and run race course.

The run included several rolling hills but the two loops made it great to know what's coming for the 2nd loop. The course was well marked but the volunteers did a great job helping out the athletes to stay on the run course.

When I saw Karel for the 2nd time around mile 7, he came right after the lead biker...which meant he made the pass and had taken the lead. This was the first time Karel was ever in the lead for a half Ironman so I was so happy for him to have this moment. Although I wasn't sure what would happen in the next 6 miles, I knew Karel wouldn't let a tired body (from racing) keep him from pushing. He just loves the pain of racing (and that probably comes from years of crit racing). I wish I could dig half as deep as Karel..... I was getting a lot of endorphins just watching him!

After I saw Karel around mile 8 before he did the out and back on the 2nd loop, Campy and I walked back around the lake to the finish. 

Although I was hopeful that Karel would hold on to his lead, I know in racing you never know what will happen until the finish line is crossed. 

Campy and I waited and waited and waited and finally, I saw the lead biker. And soon after...there was Karel!

Karel was super happy with his day. It was a great day for Karel to race with no expectations and to just let the body do what it trained to do. The gadgets did not run the race, Karel simply raced his nearest competition and executed really well on this day.

Karel was really happy with all three portions of the race and he told me that he was very patient on the bike and although he was worried about his 4 min deficit off the bike, he remained patient on the run to not blow his race in the first few miles. He carefully paced the run with a steady effort from start to finish.
Here are the splits from the 13.3 mile run (1:30:39).
Mile 1: 6:40
Mile 2: 6:38
Mile 3: 6:46
Mile 4: 7:05
Mile 5: 6:49
Mile 6: 6:52
Mile 7: 6:46
Mile 8: 6:37
Mile 9: 6:36
Mile 10: 7:04
Mile 11: 6:52
Mile 12: 7:00
Mile 13: 7:09
Mile 13.32: 6:41 min/mile

After Karel crossed the finish line, he did a short little interview for the Toughman crew and then he cooled off with something to drink. He wasn't ready for any food but around 40 minutes later, he was ready to get something solid in his belly (a small slice of pizza and orange slices)

The venue had showers so as Karel cleaned up, Campy and I cooled off in the car in the AC.
Karel did a short spin on the run course for 20 minutes to shake out his legs after the race on his bike and to cheer on the other athletes who were still racing. Karel also told me that he gave some cheers to the other athletes even as he was racing. There's something so powerful about cheering for other athletes and thanking the volunteers even when you are suffering.

Around 3pm we attended the awards ceremony for Karel to receive his first ever overall half ironman award.
Our friends Lauren and Nick also did great - Lauren was 3rd overall female and Nick placed in his age group. 

Results:
1.2 mile swim: 29:38
T1: 1:23
56 mile bike: 2:25:51 (23 mph average)
T2: :47
13.1 mile run: 1:31:00 (6:57 min/mile pace according to results) - fastest run of the day
Total: 4:28:37

After the awards, the three tired athletes (Karel, Lauren and Nick), plus one pooped pooch and I went to a late lunch/early dinner at the Aspen Mountain Grill.

It was fun to hear their war stories from the race and to celebrate the accomplishments by all. 

I am so proud of Karel - he stays focused with training but also has a great attitude when it comes to racing. Despite being competitive, he never lets competition and personal goals/expectations take the fun away from personal development and simply doing the best he can when he trains and races. Karel never races with his ego but instead, loves the challenge of racing. He knows that hard work works and he is willing to put in the work and make the necessary investments (within reason - Karel will never give up carbs, croissants, chocolate, bread or pastries) to improve his performance.

Here's a video that I put together from the race.
Clearly, Campy shared the spotlight with Karel. 

Next up - Rev3 Knoxville for me and Mountains to Main Street for Karel on May 22nd.

Thank you to our 2016 Trimarni sponsors for your support!

Karel's Miami 70.3 race report

1.2 mile swim

Around 8:40 or so, Karel lined up near the front of his wave just behind the inflatable swim start sign. Karel went into this race with a lot of swim confidence as he has been working really hard with a swim coach/masters team at UNF on his swimming skills. As a cat 1 cyclist turned triathlete and just learning how to swim 15 months ago, Karel has come far in both his endurance and efficiency as a swimmer. But all of triathletes know that to be a great triathlete you need to be able to exit the water relatively fresh - with a body that can bike and then run to the finish line.

The great thing about this specific swim course is that it was designed really nicely for all levels of swimmers. For Karel, the numbered buoys and 3 specific turn buoys allowed him to pace himself but also mentally swim strong throughout the swim. Also, Karel liked starting in the water, after jumping off a dock. Karel has expressed that the mass swim start chaos is not something he looks forward to so the smaller waves alongside smooth water conditions presented the perfect race start for Karel.

35:08, 458th male, 92 age group

Karel exited the water just over 35 minutes which he was really happy about as that was his same time with a wet suit from Branson 70.3 last year. Karel knows that in triathlons, you have to forget the past and be in the moment and every race is different so you can't compare race times. So even if the swim wasn't as good as it was at Miami, he always says "forget about it and move on. Let what happened happen and don't try to make up time on the bike because of a slower swim." When you give your best effort you must always accept it with no regrets or wish-I-would-have's.

The hardest part of the swim was getting out of the water. Karel said they had to climb a few stairs to exit the water and then it was a jog to transition. But other than that - Karel was really excited about his swim time. He also felt much better exiting the water and not exhausted for the bike. Yay progress!

56 mile bike


Amber and I had a little time to kill after our guys were on the bike so I grabbed some food from my bag and cooler and we sat on the ground in Bayside Market Place to enjoy a few snacks. I also charged my phone as it was super active all morning with updates on Facebook and Instagram.

I estimated that Karel would be a few minutes in transition and depending on the wind, I was thinking between 2:20 and 2:25 for his bike. I didn't discuss times with Karel before his race so I used the Ironmanlive tracker for his 28 mile split to guesstimate his return time.

Karel and I spent the night before studying the course map - specifically the first few miles of the bike so that Karel would know exactly how he was leaving transition and what to expect in the first few miles of the race when the body is acclimating from swim position to bike position.

Karel exited the water in 92nd place out of his age group of 524 (35-39) males.

Karel new he would be passing a lot of people since he was in the 22nd wave (out of 26) so the goal of the ride was to race smart for a strong run. Karel has been craving a sub 1:30 run off the bike but he had a lot of work to do on the bike to move forward in his age group placing to be pushed by the other guys in his age group for that strong run.

Karel said that the course was simple - out and back. There was a slight tailwind after the turn around but overall, Karel said it was mostly crosswinds.

Karel was able to maintain a good pace to the turn around and averaged around 24mph for 28 miles (1:09). I wasn't sure how the wind would affect him on the way home but knowing Karel he is not the biker who would overbike the first half of a race. If anything, Karel likes to save his effort and I knew he wouldn't overbike this course so I figured he would be at around the same time -give or take a minute or two- on the way back. The one downside to this course for Karel was that it was pancake flat. Karel and I both prefer rolling courses for it gives us a chance to stretch the legs and change position on the bike. Karel gets really tight in his adductors and hip flexors which is relieved by getting out of the saddle. But on this course - Karel stayed aero, had all his nutrition on the bike and stretched as needed throughout the race.

After passing groups and groups of riders on the way out, Karel was stuck on the way back. With 3133 participants in the race, let's just say that many athletes were enjoying a free ride and according to Karel, it was like a team time trial out there. Karel was unable to pass 4 abreast on the road for then he would be risking a penalty for crossing the middle line. So I guess you could say in this race you are only as fast as the pack in front of you.

Karel has had his time racing bikes for most of his life so it would be easy for him to draft in triathlons for it is normal in cycling races. But the difference between bike racing and triathlons is the individual effort needed in tri's. Although Karel misses being in the hurt box at his crit races, he really enjoys the solo effort and having no one to blame but yourself for how things go on race day. In other words, in cycling races you can have a great day but get dropped from the pack that is having a better day. In triathlons - it's your own effort and either you race smart or suffer.

Karel ended up having a slower ride (relative) on the way back because of the massive groups of riders so he was a bit bothered by the craziness on this course but happy that he was about to wake up his run legs. Even though he wasn't quite sure how his legs were going to enjoy running 13.1 miles at almost noon time and up a bridge four times, the mind knew it was time to run and the body had no choice but to follow.

I was so thankful to my Facebook followers for everyone was helping me keep up with Karel on Ironmanlive.com. I managed to catch Karel on the way into transition area and the set-up for the Miami 70.3 course was really great for spectators to see athletes riding into transition area through the middle of downtown.

The course had many road closures in the downtown area which was great for getting around the swim/run course rather easy. Campy was starting to get a little exhausted but he had just enough energy to smile and cheer for all the athletes on the course. He was super excited to finally see his daddy.

2:22:17 (23.61 mph) - 19th age group, 125th male

13.1 mile run

After passing 396 people on the bike course in 56 miles, Karel transitioned in less than 2 minutes and was off for the run. The run course was an out and back course, 2 loops. The course was not forgiving on the legs and running in the middle of the day was also another challenge for the body. 

I stayed near mile 6 so that I could see Karel heading back from his first loop. Thankfully there were a lot of tracking mats on the course to record his chip for frequent updates. A former nutrition athlete of mine, Roger, was a lifesaver for I was able to know about when Karel was coming. Holding Campy and my camera was taking my love for multi-sports to the extreme. BUT, I managed to catch Karel both times.

When I saw Karel he looked great. He had been averaging between 6:23-6:57 min/mile with a few slower segments (relative) on the bridge. Just like on the bike, Karel had all his nutrition with him so he relied on his Nathan fuel belt and then grabbed ice/water at the aid stations for sipping and cooling. Karel usesInfinit Nutrition and a custom formula that I created for him for the bike and run. Karel said that the aid stations were running out of fuel on the run so he was happy he had his own nutrition.

After seeing Karel again, starting loop two, I could tell that he was going to give it his all. That's what I love so much about Karel - absolutely no excuses. It is what it is, all that he has, 100% of the time. I've watched Karel race bikes for 6 years so I have experienced the rush, the highs and the lows that come with bike racing. But I can't help but remember that Karel just started triathlons last year and although a very talented and gifted athlete, he trains really hard using our "train smart" philosophy. 

At around 1 mile, Karel had moved into 17th place. Nearing mile 9, he was in 13th place. I could tell from his splits that he was getting tired and later did I hear that Karel was really suffering on the run in his hip flexors. He said he was super tight and just couldn't get his legs to freshen up. With all things considered, it was just after 1pm and running up and over a bridge four times doesn't make running any easier. But, no giving up for Karel - ever. He will push til he can't push any more. 

I was also so happy that I spotted Trimarni athlete Caitlin on the run course who later finished her first Half IM in just over 7 hours! She looked amazing the entire run and I was just so happy for her!

I made my way to the finish line because I didn't want to miss Karel's finish. Of course...I missed his finish after waiting over 20 minutes in the most perfect spot to see him coming and then move over to the barricades to video his finish. I have no idea how I missed him but when the announcer said his name I was so sad that I missed his finish!

The finish line was in the park area so it was really easy to find athletes after they finished.

I walked with Campy to the area where athletes were exiting the finish line chute and waited, and waited and waited.

I wasn't sure where he was and I was concerned that I wouldn't find him and it would be really hard to find him with so many athletes and spectators around if he was in the park area. I knew he wouldn't go far as we planned to meet at the finish line area but I waiting and waiting and no Karel.  I knew the medical tent was near by and I couldn't see Karel in there so I figured he had just collapsed somewhere to rest his aching legs. 

My friend Amber and her hubby Tommy (who did AMAZING in 4:40!) spotted Karel and I was very relieved.

After Karel and I made our way to an empty grass area, Karel told me that he ended up in medical because he was on the verge of blacking out at the finish. Medical iced him down and after a few minutes he was ok to walk alone. Neither Karel or myself have ever received an IV after a race.

After Karel rested a bit and received some happy celebratory kisses from Campy, we walked (as Karel hobbled) to the parking garage so that Karel could get his backpack with his change of clothes. Karel went to our friend's hotel to shower since he had his room key and I hung out at the market place for another 30 minutes so that I could see Caitlin one more time on her way back to finish her race. I also cheered for the other athletes and spotted my friend Dee Dee who also finished her first half IM.

After Karel showered, he grabbed his bike and gear from transition and met me back at the car. Not surprising, Karel started to feel the normal waves of "I feel OK" to "I think I am going to die" so he just sat outside the car on a curb in the parking garage for a good 15 minutes. I put an ice pack on his neck from the cooler and went to the market to find him something that would help him feel better.

A fruit smoothie did the trick and Karel was feeling a bit better after a few sips. He also had a little bit of milk and some grapes post race, along with a Coke and Water (and a few electrolyte tablets).

Nearing 3pm, we were ready to hit the road for our 5 hour trip home. Karel rested, Campy was passed out in his bed and I drove home.

To recap Karel's race - he finished strong and gave everything he had for that day. 7:01 min/mile pace for 13.1 miles = 1:32:08 finishing time (including walks at aid stations).
Karel finished 14th age group with some crazy tough competition out there.
His run was 104th overall and 94th male.

Finishing time: 4:33:37

                                                                         Go Caitlin!!!

Finishing strong!!!

Well Miami - thanks for the memories. Miami 70.3 is complete. 

Another race in the books and another chance to thank the body for what it allows us to do. Crossing finishing lines is great and it makes for great stories when we walk funny after the race. But the best part of our life is being able to live every day to the fullest. We love to use our body and racing gives us a means to release all that energy. We love to travel and racing gives us the excuse to see new sights.

We love setting goals and working hard for them. Sometimes we don't reach goals on race day but it doesn't stop us from enjoying the journey to get to another starting line and remembering where we were when we started the goal setting process.

Racing has no guarantees. There is no magic trick to ensure a great race day performance or even a finish at all. But racing is more than just getting a medal and a t shirt. It tests you when you are weak and vulnerable, it makes you discover a lot about yourself and it forces you to return to your "normal" life as a stronger and more grateful human being.

No matter how a race starts or how a race finishes, what counts is your gratitude for what your body was able to let you do on that very day. So long as you keep yourself nourished and well,  hopefully there will always be another race.