Tuesday, September 30, 2014

[BLOG UPDATE] "Virtual Run"

September 30, 2014

I hate that running with an action camera is impractical (and nauseating for the viewer). But I still want to give some visual idea of what can be expected on-course for run races. Every once and a while I may drive the route, action camera dashboard-mounted, and post that video. But when I can't, I decided to include images of the route courtesy of Google Earth Street View.

Starting with the Waddell & Reed Kansas City Marathon (actually, the half-marathon), I will be posting Street View images at key points of the route. My hope is to do this for all future races, although some may not include the Virtual Run feature.

Here's an example of what it would look like...

Approaching mile 13, the run-in to the finish will look like this as runners turn off of 18th Street on to South McGee.
The large building in the distance on the left (with the circular top) is the Sheraton Crown Center, site of
the finish line. There is a slight uphill, particularly over the bridge crossing.

Hopefully readers find it helpful!

Keep R/B/S-ing.

-tds
~~__o
  _-/<,_
@/   @

Monday, September 29, 2014

[RACE REPORT] Heartland 30k, Pt.III: Paulina Cooper Dot-to-Dot 10k

Home Race Schedules & Reports > 2014 Paulina Cooper Dot-to-Dot 10k

The event's official site can be found HERE.
Official Athlete's Guide can be found HERE.



The final event in the Heartland 30k series is the Paulina Cooper Dot-to-Dot 10k. Here's a quick run-down of the ever-popular course...

Course Preview
The route taken for the Dot-to-Dot 10k is a double-lap iteration of a route popular with several 5- and 10k's throughout the year. Girls on the Run 5k uses the single-lap course, as does the Jazz in the Woods 10k. For the Paulina Cooper Dot-to-Dot, both a 5k and 10k are offered.

Here are the basics for the 2014 10k route...
Distance: 6.24mi
Route Type: Double Loop
Terrain Type: Park Streets (Blacktop, Concrete)
Start/Finish Location: Corporate Woods, Building 3, Overland Park, Kansas
Start Elevation: 908ft
# Climbs: 4
Tot. Elevation Gain: 411ft
Google Maps Link: HERE

Here's a run-down of the two main climbs on-route...
  • #1/3 - Farley Street Hill: 0.54mi @ 2.0% average grade (5.5% max), +41.8ft
  • #2/4 - Benson Drive Turnaround: 0.44mi @ 2.7% average grade (6.5% max), +43.0ft
Packet Pick-Up & Race Day

          Packet Pick-Up
Unfortunately, no actual packet pick-up info, as I wasn't the one to pick up my packet this week (thank you, Rachel!). However, new this year (and likely to hold for many of KC Running Company's races), the pick-up was at KC Running Company's new stand-alone store in Leawood. Though short on merch now (it is merely weeks old), the store presents with the same kindness and charm so-common to the KC Running Company staff.

Pick-up is easy, though admittedly, for larger races at least, it can get crowded near the start and finish of pick-up, as well as any times of day where pick-up is most convenient (i.e. lunch breaks, just after work, etc). Also, during 9-to-5 business hours, the parking spots near the store can get a bit short in supply. Pick-up is immediately obvious as soon as you walk in, along the back wall of the store.

          Race Day
You couldn't ask for a more gorgeous day: mid-60's at start time, sunny skies. A bit humid, but isn't it always in Kansas? During an extra-short warm-up, my only concern was the double I was getting to run: this 10k to finish out the Heartland 30k series, and tonight's Blazin' the Burg 5k, which was not flat by any means. In all, including warm-ups, I was looking at a solid 11 miles of at-pace running today. With my legs' recent tendencies towards tightening up post-run, I'd have to play these extra-careful.

The race was held same as in the past, at Corporate Woods business park in Overland Park, Kansas. With immediate access to the Tomahawk Creek Trail, there is no shortage of places for warm-up. I kept my warm-up short, knowing my warm-up before that evening's 5k would have to be longer, with more time required to ease loose aching muscles. Wandering in to the starting chute, I had to make the decision: focus on placing here, or placing tonight? There's no way I could manage a full-out assault on both. Ultimately, I figured I'd wait until about a mile in to this 10k to decide, though I was erring on the side of the 5k, given the usually-small field it brings out (albeit quick).

Presentation of the Pegasus Award.
(photo courtesy of KC Running Company)
Before the start, the mother of Paulina Cooper, and organizer of the long-standing race in her namesake, told Paulina's story (you can read about it HERE). There was not a dry eye at the venue. Then one family was presented with an award for their harrowing yet graceful struggle with childhood brain tumor. Again, hugely heartwarming story, and tears grow in size.

Then, all energy took a 180. All focus went back to the race at-hand. I myself had to re-focus as well, though hearing those stories did provide a certain sense of strength and willpower.

Keeping in mind that we were running with 5k'ers as well, I decided to stage myself at least a few back from the front. Once the clock was started, it was tough to mind the 5k'ers. Immediately runners took off from the front, pushing me well back in to a double-digit placing. I pulled back my pace, eventually finishing the first mile in only 6:55. Just beyond the first mile, I confirmed what I'd already suspected: I should focus on tonight.

The fast start (photo courtesy of KC Running Company).
The first climb is often overlooked on this course in lieu of climb #2. The reason is likely steep-ness, as the first climb is a bit more shallow, albeit longer. Once on-course, climb #1 doesn't catch your attention until right at the turnaround. Then, for 10k'ers, its inevitable second coming haunts you. For my first climb up, I held pace just fine through the turnaround.

A close-up! At the opening of lap 2
(photo courtesy of KC Running Co.)
Each of the first two 10k's of the Heartland 30k resulted in PR's. The Plaza 10k, which was my final PR of 2013, was just too quick (7:04/mi). Mile 2 came and went in right at PR pace until the ascent up climb #2. Halfway up my legs began to show signs of fatigue. I pulled back effort in preparation for lap 2, with the halfway point quickly approaching.

Let me say that, even having run multiple events on the same course, I love the route. My first 10k was actually this course, when the Jazz in the Woods 10k was still alive. However, within Corporate Woods Park, there's only so much space to run -- for 6.21 miles, a double-loop is inevitable. Despite the gorgeous course, running it twice is punishing. Immediately beyond the halfway point (the start line), climb #3 (the second coming of climb #1) hits, this time in full-force. This is where my legs started to fail, falling all the way to a 7:36 pace for the fourth mile.

The fifth mile picked back up to a shade over 7min, but again falling to 7:23 as a result of climb #4. If this was any indication of how my legs would handle the hills of Blazin' the Burg (of which there are many), I was in trouble.

45...0-3. Ouch (photo courtesy of KC Running Company).
I hit mile marker 6 and found myself in a one-on-one battle with a fellow runner. Luckily I had the kick, especially when coming around the bend and seeing 45:00 quickly approaching. If I could get sub-45 again, I would be very happy. It's not PR, but it was a feat that I'd only conquered just two weeks previous -- to post three straight sub-45's in a row...  I sprinted with all I had, hitting 6:30, 6:15, and down to 6:00/mi all the way to the finish...at 45:03. Missed it by three seconds.

The "what if" game began.

In sum, I still pace in age-group, taking 3rd of 23. Despite having 30 or so runners ahead of me, I also took a top-20 overall for the 10k distance at 17th of 680 10k runners. I collected my finisher's medal, my Heartland 30k medal, and my age group award. I may not have broken 45 minutes, I may not have grabbed a PR, but I was heading home with some serious hardware.

And we do it all over again in 9 hours.

My 'sis decided to rock it as well (photo courtesy of KC Running Company).

...as did a few close buds! (photo courtesy of KC Running Company)


Keep R/B/S-ing.

-tds
~~__o
  _-/<,_
@/   @

[RACE REPORT] Kansas City (Half-) Marathon, Pt.I: Course Preview (with Virtual Run)

Home Course Previews Database > Kansas City (Half-) Marathon
Home Race Schedules & Reports > 2014 Kansas City (Half-) Marathon, Pt.I: Course Preview (with Virtual Run)

This post is part one in a three-part series on the 2014 Kansas City Half Marathon. Part one covers the course preview, including Virtual Run feature. Other posts in this series include...
  • Part II (Expo & Packet Pick-Up): HERE
  • Part III (Race Day): [to be posted week of 10/20]
The event's official site can be found HERE.

If you're looking for a great run that tours the city's best, this is it. With either the full or half-marathon iterations, the Waddell & Reed Kansas City Marathon Weekend gives participants a tour on-foot of the neighborhoods and landmarks that puts KC on the map. With the half-marathon alone, runners get to trot through the Power & Lights District, Crossroads Arts District, Crown Center, the World War II Memorial, Old Westport, the Country Club Plaza, Nelson-Atkins Art Museum and Frank A. Theis Park, Hyde Park, Beacon Hill, and the 18th & Vine Jazz District. All in the half-marathon! The full marathon travels further south, including parts of Loose Park, Ward Parkway, Mission Hills, Historic Brookside, and UMKC Campus central to Kauffman Legacy Lake. And, of course, all runners get a healthy dose of the Paris-of-the-Midwest's many fountains. And yes, there will be barbecue/BBQ afterwards.

On to the course preview!

Course Preview
The Google Maps route can be found HERE.

The 2014 half-marathon route, with major climbs noted (image courtesy of Google Earth).
          Intro
For this course preview specifically, the half-marathon distance will be covered. Maps for the full marathon course, full marathon relay course, and even 5k course can be found using the links right here, or at the marathon's official website, which is linked at the top of the page.

Of important note, this year's course has been altered due to construction downtown. The changes are minor, but if you're used to running the 2013-and-previous route, you'd be tempted to take a wrong turn. Beyond the downtown sections, the southern half of the full and half courses are pretty much the same as before.

Also of note, and I've noticed this in the past, though the "shortest route around the course" method produces something lik 13.1 miles (for ex., the full marathon is actually a Boston Qualifier), this course -- out of all of the half-marathons I've done just this year alone -- is the furthest from 13.1 on-foot. By the map, this course runs 13.41 miles. On foot (last year), the course ran closer to 13.5. Be expecting that going in. The following stats also reflect the "by-the-map" metrics.

          Course Basics/Metrics
Here are the basics for the 2014 half-marathon route...
  • Distance: 13.40mi
  • Route Type: Loop
  • Terrain Type: City Streets (Blacktop, Concrete)
  • Start Location: Kansas City, Missouri at 22nd & Grand (next to Washington Square Park, one block west of the Sheraton Hotel)
  • Finish Location: Kansas City, Missouri at 22nd & McGee (at the Sheraton Hotel, one block north of Crown Center Plaza)
  • Start Elevation: 810ft
  • # Major Climbs: 7
  • Tot. Elevation Gain: 852ft
          Climbs
There are 7 climbs on-route that are "rated" (I use my own rating system for running climbs), which basically means seven climbs that are over 30 feet of climbing. Here's how they stack up.
  • Grand to PNL: 0.92mi (0.1-1.02mi), 2.3% average grade (6.1% max), +106.2ft (784-891ft), 4/10 rating
  • Hospital Hill: 0.56mi (1.82-2.39mi), 3.4% average grade (7.4% max), +105ft (846-947ft), 4/10 rating
  • Memorial Hill: 0.33mi (2.76-3.09mi), 3.2% average grade (6.2% max), +50.9ft (884-935ft), 2/10 rating
  • Penn Valley Hill: 0.34mi (3.43-3.77mi), 3.3% average grade (9.5% max), +67ft (932-998ft), 2/10 rating
  • Old Westport: 0.34mi (5.50-5.84mi), 2.7% average grade (4.1% max), +52.4ft (914-966ft), 2/10 rating
  • Harrison Boulevard: 1.82mi (8.00-9.82mi), 1.4% average grade (3.9% max), +137ft (818-950ft), 4/10 rating
  • Armour to The Paseo: 0.62mi (9.88-10.50mi), 1.4% average garde (3.2% max), +47ft (944-991ft), 1/10 rating

          Virtual Run (All Images Courtesy of Google Earth Street View)
Again, this covers the half-marathon. The full marathon, including marathon relay, has the same northern half as the half-marathon. The only difference is further runs along the Plaza and south on Ward Parkway. Once making the way back up, the full marathon route meets back up with the half-marathon route. Click on any of the links provided above for the full marathon map.

For the 5k, the route is completely different. A link for that map is provided above as well.

Start to Mile 1.00 -- All routes start in the same location (although, the 5k starts later in the morning), just North of Crown Center Plaza, on Grand, in front of Washington Square Park.

What would be the view from the start line, looking north on Grand towards downtown.
Washington Square Park is on the left
The course begins North on Grand Boulevard towards the Power & Lights District. Right ahead of the start chute is the City's main railroad tracks. 

Said bridge. Really climbing begins here, as the bridge has a natural bow to it. But just beyond the bridge
you can see how the road picks up.
Once that bridge is crossed, the very first climb begins ("Grand to PNL"), a mile-long, gradual, 2.3% grade ascent up to the Power & Lights District and around the North side of the Sprint Center, where it peaks out at 13th & Oak, about 1 mile in to the race.

Nearing the top of the Grand to PNL climb. From this view, we're only about 0.70mi in to the route.
The 1-mile marker would be on the opposite side of the Sprint Center, caddy-corner from this view.

Miles 1.00 to 3 -- Of equal descent is the run South on Oak back towards Crown Center, passing first through the Crossroads Arts District centered at Oak and 18th Street. Once the bridge over the same train tracks is crossed (at Oak and about 20th), the second major climb begins up the famed Hospital Hill.

At 1.75 miles, just past the Crossroads Arts District, the next climb begins, which includes bits of Hospital Hill.
Although this section technically runs up over Hospital Hill, the alternate entrance on to the hill cuts down the overall climb -- usually the climb begins out of Crown Center and on to Pershing Road. Either way the hill remains steep, and is bound to wear ambitious runners a bit thin. Hospital Hill peaks at Longfellow Park, after over half a mile and 104 feet of climbing.

A right-hand turn pushes runners West along 27th Street, eventually spilling on to Memorial Drive, and another famed climb, Memorial Hill. This route puts runners already halfway up the climb, which normally also begins down on Pershing Road. The 3-mile marker hits at the entrance to Liberty Memorial Park. Take a deep breath and enjoy the view -- at this point on course, the sun is just now showing its colors, and with the panorama of downtown Kansas City behind the Liberty Memorial, provides an absolutely picture-perfect backdrop.

Mile marker 3 comes up right as runners enter Liberty Memorial Mall. Included will be Liberty Memorial,
and a hill-top view of the Kansas City Skyline, just in time for the colors of the morning.

Miles 3 to 5 -- Liberty Memorial Park provides one of the few truly flat spots on course. Half and full marathon participants will run the entirety of Liberty Memorial Drive, a 0.40-mile flat trek towards and then away from Liberty Memorial. On exit from the park, the climb up South on Wyandotte Street past Penn Valley Park provides the next major climb. At first only 2.5% grade, the latter half of this 0.34-mile climb pitches upwards at a consistent 9.5% grade. Though short, this hill sees many walkers. The descent down Penn Valley Hill, off of Wyandotte, and on to Eastbound 31st Street sees mile marker 4 at Main Street.

3.6mi in, the short-yet-nasty climb up Wyandotte St. It's nastier coming from the opposite side (as you do in the
Hospital Hill 10k/HM), but still steep from the North, too. Penn Valley Park is on the right.
At 31st, runners turn right heading South on Main Street, which provides a fast and easy descent for three-quarters of a mile. Main Street pitches back upwards at 27th, however, before hitting mile marker 5 and turning right on to Westport Road.

Miles 5 to 8 -- Half- and full-marathon'ers descend on to Westport Road around mile 5. The 'descend on' is short-lived, as not long after the turn the next climb in-to and out-of Old Westport begins (for those familiar with Westport, runners enter in through the Northeast, from the side where the Riot Room and The Foundry are). The 2.7% and 0.34-mile short climb out of Westport ends as runners turn West on to 43rd Street.

The center of historic Old Westport, about 5.25mi in. Off in the distance you can see the next climb out of Old Westport.
Things speed up at 43rd Westbound, as the route descends, seemingly in preparation for the last set of long climbs. A turn left off of 43rd on to Southeast Roanoke Parkway drops participants in to the Western edges of historic Country Club Plaza along 47th/Emanuel Cleaver II Boulevard.

Just short of the 6-mile marker, runners will foot over the roads of beautiful Country Club Plaza.
Once again, enjoy the scenery, as the route flattens out all the way through to the front lawn of the Nelson-Atkins Museum of Art (with Frank A. Theis Park opposite).

7 1/2 miles in, the Nelson-Atkins' famous front sculpture garden makes an appearance.
Just short of mile-marker 8, half-marathoners will turn off of Emanuel Cleaver II Boulevard on to Troost. Marathoners will stay straight on Cleaver II until turning south on The Paseo. Given the late-race location, I have seen many-a-half-marathoners miss the turn and continue straight (and many marathoners make the turn instead of going straight). Half-marathoners turn left on to Troost! Full marathoners keep straight until The Paseo!

Emanuel Cleaver II looking east. This is where the route splits: the half-marathon route (in red) turns right
at the traffic lights on to Northbound Troost, while the full marathoners continue on
straight through the lights until reaching The Paseo.

Miles 8 to 10.50 -- This entire section - all 2.5 miles of it - is made up of hill. Off of Emanuel Cleaver II Boulevard, runners hit a quick road-change combination: North on Troost, followed by a next-left going West on Brush Creek Boulevard, and an immediate right on to Gillam Road going North and Northwest. This combination marks the beginning of the Harrison Boulevard Climb, a massive 1.82-mile ascent up 137 feet -- not steep, but quite long. Along the ascent, runners are privy to miles of parkway, including Gillam Park and -- once Gillam forks eastward on to Harrison Parkway -- Hyde Park.

About where mile marker 9 would be, with Gillham park on the right, and Hyde Park just past the building ahead.
This is about halfway up the Gillham-Harrison climb, which though shallow, runs long.
The Harrison Parkway climb peaks at the intersection of Harrison and Armour, although, in reality, this entire section is really one longer hill. The second half of the incline begins nearly immediately once runners are turned Eastward on Armour, followed by a left-hand turn heading north on The Paseo. If history proves correct, for me at least, it's around here that attention wanes, legs cramp, and motivation suffers. But at the top of this Gillam-to-Harrison-to-Armour-to-Paseo climb, only 2.5 miles remain -- all of which are downhill.

Mile 10.50 to Finish --

The top of The Paseo climb, which signals the last of significant climbs on-route for the half-marathon.
At The Paseo and Linwood Boulevard, this is right at 10.5 miles.
The trek North on The Paseo brings about all of the glory you would expect from the Paseo (hah-hah). Even though the remaining miles of the Paseo are largely downhill, this stretch feels immeasurably long. However, the payoff begins only 2km later, at only 1 mile to go, when the route turns West on to 18th, edging along the Western corner of the historic 18th & Vine Jazz District. Under the 71-highway bridge, the final miles begin to trickle down, and the motivation begins to inch upwards.

At mile 12, the route turns West off of the Paseo on to 18th Street. This view is on 18th Street, with The Paseo
crossing from left to right. If you were to look left as your were turning West on to 18th Street from
The Paseo, this would be your view: The 18th & Vine District -- home to some of the best jazz in history.
A turn left at Grand, runners will find the final quarter-mile laid out before them. Soak in the cheers and final painful steps. Cross the line, collect your hardware, and revel in your accomplishment.  ...and think of those poor saps miles that are only halfway finished.

Looking south on Grand towards Crown Center (18th Street to the left). This will be the view approaching mile 13.
The tall building off in the distance on the left (with the circular top) is the Sheraton Crown Center. The finish itself is right back where you started. It is oh-so-slightly uphill, particularly at the bridge crossing.

Information on Expo & Packet Pick-Up to follow in Part II on the afternoon of 10/16. Once the race is complete, a Part III will be posted the following week.

Until then, keep R/B/S-ing.

-tds
~~__o
  _-/<,_
@/   @

[COURSE PREVIEW] Mustache Dash 5k

Home Course Previews Database > Mustache Dash 5k (Leawood)


The event's official site can be found HERE.

Local runners may be familiar with this one; perhaps one of the more popular themed races is the Mustache Dash 5k. This year there are five offerings throughout the midwest, including Omaha, St. Louis, Wichita, Tulsa (OK), and Leawood (KS). This one will, of course, be covering the KC-area version, Leawood.

OF NOTE: This year's route has changed slightly. The start and finish still resides in front of the sponsoring Cupcake A-La-Mode shop in Park Place (next to Town Center Plaza), but offers a less-neighborhood and more-town-street route (strikingly similar to the CASA Superhero 5k).

But more on that in the...

...Course Preview!
Link to this route in Google Maps can be found HERE.

The 2014 route, with Roe climb highlighted (image courtesy of Google Earth).
          Intro
The basic layout last year was nearly the same to the revised route for 2014. In 2013, participants meandered through the Leawood Country Manor neighborhood, bypassing College Boulevard completely. For this year, the neighborhood run is skipped in lieu of a College Boulevard run. With the exception of a brief detour cutting the Northwest corner of the block, it's pretty much a run around the block of Nall-College-Roe-Town Center, and a near-replica of the 2014 CASA Superhero 5k route.

          Route Basics/Metrics
Here are the basics for the new 2014 route...
  • Distance: 3.23mi
  • Route Type: Loop
  • Terrain Type: City Roads (blacktop, concrete)
  • Start/Finish Location: Park Place, Leawood, Kansas
  • Start Elevation: 926ft
  • # Climbs: 2
  • Tot. Elevation Gain: 167ft
         Climbs
There are two significant climbs on-route (both "1/10 Category" climbs, using my method). Be aware: there are two blips along College that put some extra stings in the wings after having run half the race. Here's what the significant climbs look like...
  • 117th to North Nall: 0.50mi (0.6-1.1mi) @ 2.0% average grade (5.9% maximum), +44.2ft (918-962ft), Cat.1/10
  • Roe South to Town Center Drive: 0.19mi (2.56-2.74mi) @ 4.3% average grade (9.3% maximum), +40.5ft (888-928ft), Cat.1/10
         Virtual Run
The run starts from the heart of Park Place Plaza, in front of the Cupcake A la Mode storefront (one of the sponsors). For this year, the route heads north out of Park Place and Southeast on to Town Center Drive, a very slight (therefore fast) downhill. A right-hand turn has runners headed back West towards Park Place on 117th. This is where climb #1 ("117th to North Nall") begins to pick up. Though not a steep climb by any means, it ascends for a half-mile. The first third of the climb is the steepest, topping out at almost 6%.

Climb 1 hits maximum elevation just short of the right-hand turn on to Ash, descending rapidly on to Ash, clipping the Northwestern corner of the Nall-College-Roe block. Runners quickly exit from the neighborhood on to College, heading east. It is the right turn on to college that the halfway point comes, and another short (non-category) climb.

Just short of the 2-mile marker, athletes turn right on to Roe, heading south. The initial turn on to Roe gives another small bump, which at first feels a bit steep. Perhaps the only flat road exists around the mid-section of Roe between College and Town Center Drive, which will present some nice respite for runners before the final short, but high-grade, climb off of Roe and West on to Town Center Drive. The second and final climb, Climb #2 ("Roe South to Town Center Drive") lasts only a short two-tenths of a mile, but pitches upward at a maximum of nearly 10%.

Once the final climb is overcome, it's a quick left-hander back on to 117th Street, and a fast (hopefully) and flat race back in to Park Place, first through the parking garage, then around the center roundabout, and finish back in front of Cupcake A la Mode.

          Strategy
All runners will be tempted to take full advantage of the opening start-line descent, although the steepest pitches of Climb #1 quickly follow. Competitive runners will want to plan for the early-and-late climbs on this route, whilst hanging on to pace groups for the middle-most sections. The most competitive runners will have to enjoy steeper pitches, as the maximum-10% climb comes right at the turn on to 117th from Roe, only 1000 meters from the finish. However, don't expect to have to be a "climber" overall: this course only poses a total of 160 feet of climbing -- only about 50 feet per mile -- far from the 100+ feet per mile seen in events like Hospital Hill and Broadway Bridge.

Race report to follow.

Keep R/B/S-ing.

-tds
~~__o
  _-/<,_
@/   @

Tuesday, September 23, 2014

[COURSE PREVIEW] KC Zoo 4-Mile Run

Home Course Previews Database > KC Zoo 4-Mile Run


The event's official site can be found HERE.

KC-area runners get really lucky with autumn-season races. Starting with Blazin' the Burg 5k, it seems every week there's a foot race that offers something truly unique and original; such as the wacky theme-ry of the Mustache Dash 5k, or the gorgeous routes of the Cliff Drive 8k. And then you have a combination of theme and route in this run: the KC Zoo 4-mile. When else can you run through a zoo full-tilt (without breaking rules and demolishing pedestrians, that is)??

Plus, the cause is great: every year the KC Zoo chooses an endangered animal to donate the proceeds to. Last year it was penguins, and this year it's...well, penguins again. But more specifically, the uber-cook King Penguin.

Let's check out the course, shall we?

Course Preview
Link to this route in Google Maps can be found HERE.

Opposite to the last run, this one, on paper, looks a bit complicated. Course organizers must have had a bear (no pun intended) of a time mapping this one out, with the overall route looking like the abstract musings of a 2 year-old. However, on-foot, this is as simple as it comes. The course is VERY well-marked, VERY well-staffed, and VERY flat.  An point-to-point layout, the whole of the course is downhill. In fact, the only thing really that would slow faster runners down is the constant switch-backs and changes in direction.

Here are the basics for the 2014 10k route...
Distance: 4.00mi
Route Type: A-to-B
Terrain Type: Park Roads (concrete, multi-use trail, some plank bridge, some crushed gravel)
Start/Finish Location: Kansas City Zoo, Kansas City, Missouri
Start Elevation: 934ft
# Climbs: -none-
Tot. Elevation Gain: 275ft

The twisting-and-turning KC Zoo 4-mile run course.
There are NO significant climbs on-route. Upon coming out of the The Lagoon and African exhibits (and back across the bridge), there is some up-hill, but it is far from substantial. There are also short (like, three or four strides short) inclines upon making your way through the exhibits. As noted before, the only thing that will slow people down are the constant switchbacks, and maybe also the tight quarters (which makes passing a bit difficult). Also note there are some crushed gravel roads on the entrance in to the park (W. Zoo Rd.), but they are few and far between, and are far from loose.

Competitive runners will want to jockey for position out of the gate while on Starlight Road before entering the park: this is the only part on-course that has roads wide enough to allow for safe passing. Once in-park, passing becomes fairly tricky, due to them not only being narrow, but with tight bends as well. After the entrance in to the park, just hold as fast a pace as possible -- you won't have any real inclines to wrestle with.

Race report to follow.

Keep R/B/S-ing.

-tds
~~__o
  _-/<,_
@/   @

[COURSE PREVIEW] Heartland 30k, Part.II: The Plaza 10k

Home > Course Previews > Heartland 30k, Pt.II: The Plaza 10k

The event's official site can be found HERE.

NOTE: Sorry for the late post. This event has long been finished.

Race number 2 in the Heartland 30k Series is one of my fav's, likely due to the bias that charitable KidsTLC. Beyond the bias, this is still a fantastic event to take part in. The Country Club Plaza is a Kansas City staple, and a historic landmark at that. The surrounding area is just as much. And this run foots it over all of it. Proceeds to go the not-for-profit children's residential psychiatric treatment facility I work at, KidsTLC.

First, the course...

Course Preview
In it's fourth year, the Plaza 10k holds the same 10k course route as years' previous -- which is totally fine with me.

Here are the basics for the 2014 10k route...
Distance: 6.26mi (by map)
Route Type: Loop
Terrain Type: City Streets (Blacktop, Concrete)
Start Location: Country Club Plaza at Broadway & Ward, Kansas City, MO
Start Elevation: 856ft
# Climbs: 3
Elevation Gain: 252ft

The Plaza 10k route, with the Volker Turnaround climb highlighted. However, the route is relatively flat.

Runners will start on Ward Parkway, between the front rows of shops and Brush Creek. The route heads West on Ward Parkway to Pembroke Hill Academy, and a turnaround back East on Volker. Once back in the Plaza, left and right turns put runners back on to Ward before the left turn North on Jefferson Street, and the first (and steepest, albeit short) climb of the day. From there it's straight East on Emanuel Cleaver II, past the Nelson-Atkins (pretty!), all the way to Hwy 71. Climb 2 comes in at the turnaround back on to Volker Boulevard, this time West. Approaching UMKC, climb 3 comes in, though is relatively short, much like the Jefferson Street climb. Around the backside of the Northern-most edge of UMKC's campus, the route turns South briefly, only to run back North, ending at the finish line on Ward Parkway.

Of the four races in the Heartland 30k Series, this is the flattest, with under 300 feet of total climbing over the entire 6.26-mile route.

Though there is a non-timed fun-run (2 miles), the 10k is the only race option for the Plaza 10k.

Race Report to follow. Until then, keep R/B/S'ing.

-tds
~~__o
  _-/<,_
@/   @

Wednesday, September 17, 2014

[BLOG UPDATE] New Design and Features...

You may have noticed a few changes on my page. Fear-not! Just made a quick number of adjustments...

  • Cleaner design: The old design was starting to feel cluttered and messy. Now everything is as simple and streamlined as possible.
  • New pages: I added a couple of new pages to the site, including a few that cleans up navigation around my blog...
    • Race Schedules & Reports -- this existed before, but now you can choose which year to check out before proceeding. So, if you're at all interested to see what is in store for 2015, you may do so.
    • Course Previews -- if you're most interested in checking out an in-depth analysis of the race route (which is one of the central reasons I write this blog), then there's a page devoted to just that. Furthermore, I will be keeping the "Course Preview" posts and "Race Reports" posts separate from each other now, with the "Course Preview" posts all easily accessible on the "Course Previews" page.
    • Course Videos -- you may have noticed I've started including some on-board footage of the race courses. This has mainly been put in race reports, but now there's a separate page for just the videos (specifically, links to the YouTube video page). Further, I will include these videos in-text (as well as give the direct link) on the "Course Preview" posts as well.
  • New navigation headers: For pages (and some posts), I've started including a quick navigation header. Checking out a race report and want to get back to the 2014 Schedule page quickly and without the extra clicks? Just see the top of the page.
  • New name: As my intention was for this to be a resources for like-minded maniacs on top of the personal multi-sports journal, I felt the need to ditch the "My."
Everything else remains. If you have any suggestions for ease-of-use, by all means let me know. Until then, keep R/B/S'ing.

-tds
~~__o
  _-/<,_
@/   @

[COURSE PREVIEW] Blazin' the Burg 5k

Home > Course Previews Database > Blazin' the Burg 5k

The event's official site can be found HERE.

Perhaps one of the coolest events of my season comes with the Blazin' the Burg 5k, if not for the challenging course, for the gorgeous town-and-country surroundings, and amazing town's people. It is always a treat participating, despite any events I already have going that morning (it is an evening race).  But first, a quick preview of the very different course...

Course Preview
On paper (or map, as it were), the Blazin' the Burg 5k route looks like a simple loop around the awesome town of Louisburg. For the most part, that is correct -- but it is far from simple.

Here are the basics for the 2014 10k route...
Distance: 3.10mi
Route Type: Loop
Terrain Type: Town Streets, Park Roads, Some Trail (Blacktop, Concrete, Dirt Trail)
Start/Finish Location: Louisburg, Kansas
Start Elevation: 1115ft
# Climbs: 4
Tot. Elevation Gain: 243ft
Google Maps Link: HERE

The 5k route, with Rogers Hill highlighted.
The course starts from the center of town, heading West, then South out of town along Rogers Street. This is where things get sticky. Rogers Street itself has a nice little climb that is just enough to strike down anyone thinking at this point it is...well...a simple course. Then, the left-hand turn on to 287th...this is where, despite coming off of Rogers Street, the REAL Rogers Hill hits. And hits HARD. At an AVERAGE of 6.3% gradient, it is an incredibly tortuous quarter mile. Although, admittedly, I love it if nothing else for the wacky encouragement spectators give along the way (I think the one truck of spectators from last year offered me some beer from a keg).

Once conquered, a short decent and the back in to another climb towards Louisburg Lake. Things get even more interesting here, where a turn off Metcalf puts you within the Lake's park limits. From here, the course runs along the park's multi-use trails, through the pretty neighborhoods of Louisburg's Southeast side (spectators out in lawn chairs in their back yards along the way). Then, a quick cross of a street and you find yourself on UNPAVED park trail. A right turn out of park boundaries comes quickly, but not without a few hops and jumps around some big rocks and surrounding trees (unless they have since paved it -- which I doubt).

Finally you come out on to the back parking lot of Louisburg High School before heading back on normal city streets and up one last climb while passing the City Park. Then, an incredibly quick jaunt to the line, technically also up-hill.

Here's a run-down of the climbs on-route...

  • Rogers Street: 0.11mi @ 4.0% average grade (10.1% maximum), +22.6ft
  • Rogers Hill: 0.26mi @ 6.3% average grade (15.8% maximum), +67.2ft
  • Louisburg Lake: 0.15mi @ 3.0% average grade (7.0% maximum), +23.8ft
  • City Park: 0.73mi @ 2.2% average grade (7.0% maximum), +77.7ft
A full race report to follow.

Keep R/B/S-ing.

-tds
~~__o
  _-/<,_
@/   @

[COURSE PREVIEW] Heartland 30k, Pt.III: Paulina Cooper Dot-to-Dot 10k

Home > Course Previews Database > Paulina Cooper Dot-to-Dot 10k

The event's official site can be found HERE.
Official Athlete's Guide can be found HERE.

The final event in the Heartland 30k series is the Paulina Cooper Dot-to-Dot 10k. Here's a quick run-down of the ever-popular course...

Course Preview
The route taken for the Dot-to-Dot 10k is a double-lap iteration of a route popular with several 5- and 10k's throughout the year. Girls on the Run 5k uses the single-lap course, as does the Jazz in the Woods 10k. For the Paulina Cooper Dot-to-Dot, both a 5k and 10k are offered.

Here are the basics for the 2014 10k route...
Distance: 6.24mi
Route Type: Double Loop
Terrain Type: Park Streets (Blacktop, Concrete)
Start/Finish Location: Corporate Woods, Building 3, Overland Park, Kansas
Start Elevation: 908ft
# Climbs: 4
Tot. Elevation Gain: 411ft
Google Maps Link: HERE

The Paulina Cooper Dot-to-Dot 10k route, with Farley Street climb highlighted (at least, the second half).
The 'divots' on the course profile are bridge crossings, and are NOT tiny valleys. :-)
Of the three 10k's in the Heartland 30k series, this sits comfortably in the middle for total elevation gain. There is an average of about 65 feet of elevation gain per mile, so obviously nowhere near the 120+ feet per mile that Broadway Bridge saw.

Two main climbs adorn the route, each of which will be climbed twice because of the double-lapped nature of the 10k course. The Farley Street hill (climbs #1 and #3) always feels the most tortuous to runners given the length of the climb, though the Benson Drive Turnaround actually poses more overall elevation gain and a steeper grade.

Here's a run-down of the two main climbs on-route...
  • Farley Street Hill: 0.54mi @ 2.0% average grade (5.5% max), +41.8ft
  • Benson Drive Turnaround: 0.44mi @ 2.7% average grade (6.5% max), +43.0ft
The remainder of the course is relatively flat, though after the first lap, those climbs do start to wear on the legs. Competitive runners will quickly grab a good placing out of the gate, just in time for the first climb up the Benson Drive Turnaround on the Southeast corner of the route. Usually by the turnaround, the top 15 spots are set. Then runners should sit in and hold off attacks until the last climb up Farley Street Hill, where any attacks will crush the souls who can't match.

Full report to follow.

Keep R/B/S-ing.

-tds
~~__o
  _-/<,_
@/   @

Thursday, September 11, 2014

[RACE REPORT] Heartland 30k, Pt.I: The Broadway Bridge 10k

Home > Race Schedules & Reports > 2014 > Heartland 30k, Pt.I: Broadway Bridge 10k


The event's official site can be found HERE.

This year is the first that three of KC area's favorite fall-time 10k's are being rounded together in to their own series: the Heartland 30k. Similar to the Heartland 39.3 (three half-marathons over five weeks), this challenge can only be defeated by finishing all three events. Different from the 39.3 series, this 30k series has no off-weeks between each race: all three 10k's are on three consecutive weeks. Included in the series is the ever-popular Broadway Bridge 10k, the ever-popular Plaza 10k, and the newly-popular Paulina Cooper Dot-to-Dot 10k.

With last week's Hy-Vee Triathlon, I had very little time to post a course preview for Broadway Bridge, but throughout each of the series I will try and get a course preview posted days prior to race day.

With that, let's get to the first race in the 30k series, the Broadway Bridge 10k.

Course Preview
Each of the Broadway Bridge routes this year has changed dramatically. Still featured in the 10k and Half-Marathon iterations is the Broadway Bridge, though 5k'ers only get a front-row run to the Bridge, as the run over the bridge has been removed from the 5k route.

Linked are the official maps for the Half-Marathon, 10k, and 5k, but for this in-depth course preview, I will only be covering the 10k.

Here are the basics for the new 2014 10k route...
Distance: 6.24mi
Route Type: Loop
Terrain Type: City Streets (Blacktop, Concrete)
Start Location: Sprint Center, Kansas City, MO
Start Elevation: 866ft
# Climbs: 5
Elevation Gain: 640ft
Maximum Elev.: 938ft
Finish Location: Sprint Center, Kansas City, MO

The Broadway Bridge 10k has always been an elevation-challenged route; with the original start line in River Market, the immediate area is river-front, with the surrounding areas over a hundred feet higher in elevation. Overall, there are 640 hard-fought feet in elevation gain from start to finish, spanning over 5 climbs, one of which is massively difficult. Here's a small outline of each...

Climb 1: East Village, 0.35mi @ 3.0% avg grade (7.3% max), +70.7ft (Rating 3/10)
Climb 2: River Bottoms, 0.14mi @ 4.5% avg grade (11.3% max), +35.2ft (Rating 1/10)
Climb 3: Broadway Bridge, 0.40mi @ 3.2% avg grade (8.0% max), 80.0ft (Rating 3/10)
Climb 4: Quality Hill, 0.67mi @ 5.5% avg grade (11.1% max), +186ft (Rating 5/10)
Climb 5: Power & Lights, 0.52mi @ 3.0% avg grade (5.7% max), +74.0ft (Rating 3/10)

By far the most significant climb is Quality Hill, which tacks on a whopping 186 feet of climbing on the back end of the climb up the Broadway Bridge (which actually increases in altitude when south-bound). It is long, it is steep, it is slow. Beyond Broadway Bridge and Quality Hill, the remaining climbs are about what you'd expect for downtown Kansas City, although race organizers seem to have had fun finding elevation increases when developing the new route.

Competitive runners will do best to save energy for those latter-stage climbs, particularly Quality Hill, but also the often-overlooked climb back in to the Power & Lights District to finish off the race.

The 2014 Broadway Bridge route. The highlighted area is the Broadway Bridge climb, which doesn't register
on the elevation profile due to difficulty mapping elevation over water. But rest assured: it's there.
Packet Pick-Up & Race Day
         Packet Pick-Up
Packet pick-up this year was featured at Sprint Center, also the location for race start and finish. Entrance in to the Sprint Center's main lobby was accessible via the College Basketball Experience doors, to the left of the main lobby doors. A quick walk-through of a metal detector and we were good to roll.



Though the packet pick-up was set up expo-style, there really wasn't much to browse, other than some lovely items that were to be auctioned off for a charity silent auction on race morning. For packet pick-up, the flow seemed to be from right-to-left; first grab race packets at the first table on the right side of the lobby (as well as Heartland 30k shirts, if so-entered), then move along to the long middle table to pick up the Broadway Bridge-specific t-shirt.

I arrived at packet pick-up just as rush hour was perking up outdoors, so foot traffic hadn't arrived quite yet -- I was in-and-out in less than 5 minutes. I would assume, with Friday rush hour, most would be opting for the Saturday pick-up option anyways.

         Race Day

Sunday arrived with the slight chill in the air so-common to autumn-time races. Of the first chilly mornings of the year, I slapped on some arm warmers and head out the door. Upon arrival at Power & Lights District -- an hour before race time, mind you -- parking was quick and painless. Although, of note, I parked in a flat $5 rate garage, which most opted against anyways. To me, $5 was worth the quick access, and easy entrance and exit -- especially considering I like to hit the car and grab a change of clothes and a protein shake before heading back to the finish line to watch my friends cross. Any further, and I wouldn't have had time.

The fast and furious start (photo courtesy of Run and Shoot
Freelance Collective).
As is generally the case, nature calls it seems just before start time. With the Broadway Bridge event including each a 5k, 10k and a Half-Marathon, this meant more restroom-ers than normal. Yes, there were plenty of port-o-john's, but there were also actually that many people waiting to use them. A solid 30 minutes of wait meant a solid warm-up was out of the question. I grabbed a quick quarter mile jaunt up the block and back before it was time to toe the line.

From the get-go, the run was uphill -- specifically up the climb to the East Village and City Courthouse. This lead to divides in the runners right out of the gate. The lighter, more efficient runners sped on ahead, while the less efficient began to lag halfway up. I was able to maintain effort up and over, about 15 runners out of 1st overall.

Over the gorgeous Broadway Bridge
(photo courtesy of Run and Shoot
Freelance Collective).
Runners love to take advantage of the downhills, knowing little what the hard landings do to their quads. Knowing I had to make my way back up Broadway Hill late in the race, I tried to maintain as smooth a turnover as possible cruising down towards River Market. Yes, I wanted gravity to help, but I wanted fresh quads more. I was overtaken for 16th.

Once through River Market, another descent came with the crossing of the Broadway Bridge. Take advantage of this downhill, as it is slight, and gorgeous. On the approach to Wheeler Airport, you're at the lowest point of the race -- everything from there to finish is uphill. First, from Wheeler to the Broadway Bridge itself provides a short-but-steep start to the climb that is Broadway Bridge (there's a sizable difference in altitude between north of the river and south of the river).

Once overcome, only a couple hundred meters gave me a short time to catch my breath before taking on the massive Broadway Hill climb. At the base, I'd lost to 17th, but pulled up behind P-16 and maintained an equal pace for the entire climb. Once elevation started to even out, I was able to take back P-16, with what leftover energy, I'm not sure.

Late in the race now, we passed over I-70 towards the Crossroads District, a nice long and shallow decline. What left I had in energy reserve I would have to dig up for the final climb -- albeit shallow -- back to the Power & Lights District. I lost some space to a late-break runner, falling again to 17th. It was a matter of time before at least one negative-split caught up with me. We turned around just short of Crown Center, and made our way back north. The climb started, and I put space between myself and P-18. Steady pace, steady cadence.

A quick left turn at the Sprint Center, and another quick right to put us on Grand and the final stretch.
The finish (photo courtesy of Run and Shoot
Freelance Collective).
Once the finish line was within sight, I looked back to see no one challenging. I could cruise in. Then I saw the finish clock: 44:00! I'd never clocked a sub-45 before. I'd come close a couple of times, but never could reach the line before 45 minutes came and went. I sure as hell wasn't going to let it go now. I turned the effort up to 11, which, given my exhaustion at this point, didn't translate in to much additional speed. Especially considering the uphill finish to the line. 44:15, 44:30...and I was there. With time to spare, I crossed at 44:39. A PR, and my first-ever sub-45 10k. And good enough for a 2nd-place in-category, and 17th overall.

2014 Broadway Bridge 10k Race Metrics
  • Distance: 6.32mi
  • Time: 44:36 (PR)
  • Average Pace: 7:04/mi (PR)
  • Maximum Pace (1mi): 6:28/mi
  • Elevation Gain: 874ft
  • Average Cadence: 170spm
  • Placing: 2nd/30 in age-group, 17th/790 overall
Keep R/B/S-ing.

-tds
~~__o
  _-/<,_
@/   @

Thursday, September 4, 2014

[RACE REPORT] Hy-Vee Triathlon, Pt. III: Expo & Race Day

This is part three of my three-part series on the Hy-Vee Triathlon.
Part 1 (Event Registration & Website) can be found HERE.

Part 2 (Course Preview & Athlete Guide)) can be found HERE.

The event's official website can be found HERE.


The early morning sunrise over Downtown Des Moines, Gray's
Lake, and Swim Out in to Transition.
Pre-Race
I awoke on the Saturday before race day - Expo Day - still quite bitter from the recent news discovered the night before: Due to nasty rains in the Des Moines area over the last week, portions of the Hy-Vee Triathlon bike course were flooded (specifically, Water Works Park). In response, event organizers changed the route of all legs for each the 5150 Elite Cup, 5150 Championnship, and Age Group Triathlon. The 5150 Elite Cup would still be the full Olympic Distance, a 1.5k/40k/10k race. The 5150 Championship and Age Group Triathlon however were shortened by half to a 750m/20k/5k. I anxiously awaited debriefing to see if any justification was given as to why paying athletes were screwed out of half their money. But as stated in my news break the night before, I digress and reserve judgement for a later day.

           Mandatory Race Briefing
Arriving at HyVee Hall in downtown Des Moines, it was expo time. Parking is readily available, but some lots charge $7 to park, so be aware of that.

Before anything, all athletes must attend a race debriefing. So here's the idea: The professional field is only 100 or so deep, and so riding the 10k revised course four times doesn't cause much headache. Toss a couple thousand age groupers and another few hundred Elites, and things get messy. The late start is so those 2000+ athletes don't bump in to the professionals, and the shortened course is so 2000+ athletes aren't circling around each other (2 laps provides less opportunity to run in to others). And when it comes to triathletes, there's always a strong leg; if they shortened just the bike leg, those that are strong cyclists are now in the red.
The 2014 revised route (click HERE for larger PDF copy). Elites got
the same route, and pro's did the same course but did twice the laps.

Now that all is explained, makes sense. I'm still bitter, but more so generally bitter, and not towards organizers. Sounds like their hands were tied. Bummer, but fairnuff.

And with that, just short of 30 minutes later, I collected my hand stamp and was cleared for packet pick-up.

          Pro Press Conference
We came out of debriefing just in time to catch the second half of the professional press conference. This year, the female field was especially stacked, including Liz Blatchford and Ironman Champion Mirinda Carfrae. Unfortunately the male field didn't include any of my fav's - particularly last year's winner Javier Gomez - but still had several top-100's like Hunter Kemper. All three attended the pro press conference. Pretty exciting to see Rinny and Blatchford up close. I tried to grab a few autographs, but the press conference was immediately followed by their own race briefings. No dice. Another bummer. Oh well -- on to packet pick-up!

          Packet Pick-Up and Expo
The pro press conference at the expo.
Luckily when I left the press conference, which shared space with the packet pick-up line, few were waiting. Most of the hold up is the waiver table, where three waivers stand between you and your race goods. 

Step two is another table, manned just two, to get your number confirmed, license confirmed, and waivers turned in. Finally, race number in hand, pick-up takes a more traditional route, picking out your bib number range from a long row of tables. There you get a manilla envelope with TriTats (with instructions), bike tube number sticker, running bib, swim cap, and your timing chip. On the way out, you get the timing chip strap while your chip is confirmed activated.

Next table is the schwag. Every year the sponsor goodies change, but the constants are almost always a HyVee Triathlon-labelled backpack (which have gotten really nice over the last couple of years), a hat (this year we have visors too!!), and a cycling jersey (which are....meh). Plus the program and athlete guide - don't forget those!

After the goodies, you're free to roam the expo, which I have noticed in the last three years has shrunk quite considerably. I also heard one grumble in-passing that the HyVee Triathlon may not exist after this year, but I haven't heard anything confirming that, and had only heard it that once, in-passing. Hopefully not, but we shall see.

All that, and I was exhausted. I need food and a nap. Race day is upon us.

Race Day
Leading up to race weekend was a bit tense. One of our teammates had been suffering from a bought of mono for a few weeks, and recently had developed an inflamed spleen and elevated liver enzymes. Luckily it wasn't anything serious, but still enough to prompt the doctor to urge against strenuous activity -- i.e. the Hy-Vee Triathlon. But an athlete's  conviction reigns supreme. And especially with the swim leg shortened by half, the green light was given. We were on for race day.

Transition at 5am. Calm for now, insane later.
Morning started -- at least for my sister (swimmer) and I -- around 4:15am. Out the door by 4:45 put us at the parking lots on the EAST side of Fleur Drive on Bell Ave (the west-side back entrance wasn't used this year due to flooding in that lot) well ahead of the athlete onslaught. It took about 5 minutes to reach an actual spot, a far cry from the 30-45 minutes of traffic the year before (though, we did get a later start, AND it was pouring rain). We even hitched a ride on a golf cart to transition (luck!). Which means we were at transition waaaaaay early. Hurry up and wait!

          Noticeable Changes
My sister and I set up transition and got a feel for the layout. This year, likely due to the revised run route, Run Out was off the SOUTH side of transition, rather than the North side, though still right next to Relay. Before, runners would run out of T2 back towards the lake, then quickly turn around and run along the outside of the Relay box. Now T2 escapees would simply run out next to the Relay Box on the south side, skipping the Relay box's perimeter trek. No telling yet whether or not this was a permanent change.

Another noticeable change was geared towards the spectators. In year's past, the swim out and run in to T1 involved running up from the beach, over a trail that ran along the north side of transition, and finally in to T1. Spectators, trying to get from the east side to the west side of this route were stuck in wait until the coast was clear from swimmers heading towards T1. Smartly-so (and highly unexpected by me), organizers constructed a stair-step system up and over that section of the trail, so that exiting swimmers could run through a small tunnel into T1 while spectators walked overhead, clear from any possible swimmer-on-spectator collisions. I was initially concerned that greedy onlookers would simply set up camp atop the bridge, but volunteers did an excellent job making sure traffic continued to flow from one side to the next. Plus it was cool to run in to T1 through that tunnel!

Continuing the theme of 2014 revisions, and one specific only to relay team members, FINALLY fixed the ugly bottle-necking that occurred around the entrance and exits of the relay box. Now the entrance and exit were at opposite sides of the relay box, and going in through the out door (or vise versa) would result in penalty all the way up to disqualification. Furthermore, course stewards enforced the maintenance of a 4-foot wide patch for inbound and outbound teammates, only accessible to those actively passing timing chips off. Where there still some clashes? Yes, but that is a relay team occupational hazard. Additionally, if teams were awaiting the swimmer, only the biker would be allowed in the relay box. And once the runner was awaiting the biker, only the runner was allowed, and the swimmer had to stay out. All this lead up to a surprisingly smooth and open transition for relay-ers, and zero problem with bottle-necking near the entrance or exit to/from the box. Well-done.

All else remained the same, save for the revised routes due to weather (see before). And with that, the 7am hour was upon us. Word was out that the Pro's were in the water, with Elites to follow after the last Pro finished (which wouldn't be long, given the men's and women's fields were only 25-deep each).

Cameron Dye was one of the favorites to win this year,
and was first out on the bike, but lost it in the run
to Hunter Kemper (photo by Ken Sherman/Triathlete)
          Awaiting the Start
The time passed pretty quick until Elites were in the water as well. The fact that some of the biggest names in triathlon were inches from the relay box helped; I got to see Hunter Kemper, Cameron Dye, Liz Blatchford, and Rinny Carfrae all in-action (still no autographs to speak of, however). Very cool. Even the Elites put on quite a show.

Before we knew it, the call came in over the loudspeakers for age-groupers to ready themselves and head over to the north-side beach for the swim. My sister, still reeling from bad memories of last year's race, anxiously marched her way around the lake. I anxiously watched. All that, and my brother (our runner) had yet to even arrive in the park (with nothing needed for transition, and a companion to help with driving/parking, he was able to sleep in all the way until 8am -- the punk).

While awaiting transition in the relay box, I was able
to grab this quick snap of Mirinda Carfrae heading out
of T2 on to the run course. Nice!
Age group swim caps started to file in under the spectator tunnel. And before too long, green caps appeared, too (the relay colors). 5 minutes of green caps, no 'sis. 10 minutes of green caps, no 'sis. My brother finally made his way in to the Relay box (looking well-rested, of course), asking if I thought she'd made it. I envisioned her climbing in to a volunteer's kayak, looking winded and defeated, mono getting the best of otherwise physical prowess. 15 minutes of green caps, no 'sis. Then the green caps started turning other colors. Pink caps, neon green caps, yellow caps...no 'sis. The green of relay was few and far between now, and the relay box was filling with runners awaiting their cycling counterparts.

Then, 'sis. Green cap, running full-steam, perfect posture, through the tunnel and in to relay entrance. Nice. My turn was up. Time to do this.

          The Bike
Transition was quick, save for a few extra seconds installing the Garmin VIRB on to the bike (I wanted to grab a few frames of the T1 relay). Off I went on the long bike-cleated run towards Bike Out, along the way bumping shoulders with an inbound swimmer (ed. note: a personal confession, in the adrenaline of the moment, I may have yelled a personal obscenity at the swimmer. He did not respond in-kind, though he should have. He didn't run in to me, we ran in to each other, which is also an occupational hazard of triathlon-ing. If I ever could apologize after the fact, I would in a moment. You are not, by any means, an asshole). Across the line, quick clip in, and off I went.
One of my personal heroes, Merinda Carfrae. The women's
field at this year's Hy-Vee Tri was stacked like crazy,
presumably as a good warm-up for those shooting for
Kona glory next month (photo by Ken Sherman/Triathlete).

The shoulder-rub with the inbound swimmer cause a near-fall, but did hit the front wheel of my bike with some force. Nothing substantial enough to cause damage, but enough to dislodge the fork-mounted speed sensor (I have two speed sensors: the fork-mounted for my wireless computer on the bike, and the chainstay-mounted Garmin one for my Fenix2 watch). The first quarter mile all I heard was tap-tap-tap-tap-tap. Crap! It took the longest 20 seconds of my life to figure out what it was, but when I finally saw the crooked front fork speed sensor, I gave it a quick shove with my hand (which you should NEVER DO, risking getting your hand caught in the spokes...EVER) and the noise stopped (as did my on-bike speedometer). Off I went out of the park.

VIDEO: BIKE COURSE, T1 & LAP 1 of 2 (direct link)

VIDEO: BIKE COURSE, LAP 2 OF 2 & T2 (direct link)


Given the short distance and lapped nature of this new route, the course was PACKED with bikers. Constantly, as can be seen in the videos, was I having to pass cyclists, weaving in and out of traffic. The GOOD NEWS with the traffic is that I got a wicked draft no matter where I went. My thinking with that is I saved more time drafting than I lost weaving in an out. That, and the course was damned flat. Fast!

Hunter Kemper took the overall, edging
out Cameron Dye on the run leg
(photo by Ken Sherman/Triathlete).
In to T2 I went, this time sans close encounters with fellow athletes. I racked my bike with hast, and entered in to the relay box, attempting not to slip on the muddy entrance (much recent rain and constant foot traffic does that to dirt). A few seconds later, and my brother was off on his run. I changed shoes and took off the helmet, took a few deep breaths, and walked the half(-ish) mile to the finish line. Viewing my metrics, I realized it was a personal-best time for the 20k distance, good enough for a 24.3mph average speed and 4th-best in our division. Nice.

          Short, but Success!
I roamed the finishing chute, grabbed my medal, and some post-race hydration. I took advantage of the
proximity to the finish line for a moment and watch a few athletes cross the line. My brother should be coming through any moment, though a this perspective came at the cost of claustrophobic tendency. I exited the finishing area and made my way downstream along the final meters of the run route.

Not long after, my sister got a message that my brother had crossed the line. I missed it! These shorter distances really are making things zip by too quickly. Either way, despite the constant uncertainty and frequent change of this year's plans, things had come to completion as a success. As is with most years, never am I really focused on how we finished -- I just make sure to have a damned good time, which I did in spades. Though, we did finish 47th of 124 co-ed relay teams, or 90th of 263 total relay teams -- not a bad showing.

The rambunctious Team Staples, with my niece refusing
to sit still for a family photo (granted, it was warm out).
And with that, I made the long walk back to transition and grabbed my bike. Despite the long morning, the day was over too quick. On the way out, my sister and I made a pact: next year, we would complete the Hy-Vee Triathlon solo.

Bring it!

Editor's Notes...
No photos on-course for this report. FinisherPix did this year's event (and last year's) and likes to charge frekkin' $24.99 for a single photo (OH, but you can pay $60 for all FOUR [correct] photos to 'save money'). That's right, FinisherPix, I'm callin' you out. Scandalous.

Triathlete magazine did a great online pictorial on the event's happenings, including winners Hunter Kemper (USA) and Helle Fredericksen (DEN). I used a couple of their photos above (credited). Check out the article HERE.

2014 Hy-Vee Triathlon Race Metrics
          SWIM
Distance: 750m                       Time: 24:56
Pace: 3:03/100y
Leg Placing: 116th/124 in-division
          TRANSITION 1
Time: 2:06
          BIKE
Distance: 12.23mi                   Time: 30:15
Avg. Speed: 24.3mph (PR)      Max. Speed: 31.6mph
Elev. Gain: 364ft                    Calories: 464kcal
Avg. HR: 158bpm                   Max. HR: 167
Avg. Cad.: 95rpm                   Max. Cad.: 120rpm
Leg Placing: 4th/124 in-division
          TRANSITION 2
Time: 1:17
          RUN
Distance: 3.12mi                    Time: 26:04
Pace: 8:25/mi
Leg Placing: 60th/124 in-division
          OVERALL
Time: 1:25:08
Division Place (Co-Ed Relay): 47th/124
Overall Place (All Relay): 90th/263


Keep R/B/S-ing.

-tds
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