tag:blogger.com,1999:blog-70961128275132062792024-03-13T06:37:13.312-07:00Joel MaleyJoel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.comBlogger129125tag:blogger.com,1999:blog-7096112827513206279.post-40673683688553454592019-10-31T14:59:00.000-07:002019-10-31T15:02:05.813-07:007th CISM Military World Games – Marathon Race Report<!--[if gte mso 9]><xml>
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</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAkuTnx-LJu2spcwwPn4tj1tBdtIu-61mEl3Z_82SXdXDaIrtzOTDoP7Q8vXn3D2MD5Msiy6hrweo-EB8Mg5UwJESxlLaAPtdj7MdVeD_Q-LruiPVOvZxcXlex5BjFWhC1dh30myWn_2I/s1600/75250879_1831571116988098_9177649992569978880_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAkuTnx-LJu2spcwwPn4tj1tBdtIu-61mEl3Z_82SXdXDaIrtzOTDoP7Q8vXn3D2MD5Msiy6hrweo-EB8Mg5UwJESxlLaAPtdj7MdVeD_Q-LruiPVOvZxcXlex5BjFWhC1dh30myWn_2I/s640/75250879_1831571116988098_9177649992569978880_o.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Canadian Track & Field/Marathon Team</td></tr>
</tbody></table>
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<br /></div>
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So just like the Olympic cycle, every four years presents
the opportunity for military athletes to compete in the Military World Games.
This would be the 7<sup>th</sup> edition of the Military World Games and the
first time I would have the opportunity to participate. There were aproximately
7,500 athletes and 25,000 volunteers. I had been selected earlier in the year
to race on the Canadian Marathon Team. </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghZMimfx95HfoTEhzSxxiKTB5CZPMgGM75epwit0uS0Kj_HiklZyk_QU5V_5B5R9e2U5oIznDKWg3XJE3mitE5c_ccw3XMP5T-vJi3OAc_MBbXuoLskm5rcZqE2tPpmQ_7-TGxqaAeX_U/s1600/48969014666_09a00b52c3_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="891" data-original-width="1600" height="355" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghZMimfx95HfoTEhzSxxiKTB5CZPMgGM75epwit0uS0Kj_HiklZyk_QU5V_5B5R9e2U5oIznDKWg3XJE3mitE5c_ccw3XMP5T-vJi3OAc_MBbXuoLskm5rcZqE2tPpmQ_7-TGxqaAeX_U/s640/48969014666_09a00b52c3_o.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Canadian Marathon Team: Me, Michael, Mark, Scott, Mike (Team Manager), Kristine, Jessica, CJ.</td></tr>
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<br /></div>
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Claudia and I returned from Hawaii on
Wednesday evening and on Friday morning I was back on a plane heading for
Wuhan, China. I arrived in Wuhan late Saturday evening. The rest of the
Canadian Military Team had arrived earlier in the week. </div>
<div class="MsoNormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSIY1fpc1nnbyhw4KhmsFpNs7i7T0bO2_Jji85_RXAX7E4-TX7AqD9kgc2AXRHgME5mmg7UPU7QmAGr7S3hFTNBZkO2ee2imO9rpCWe-3at0tnOdWA6lCywno7W3jugq79HR2iEARETv0/s1600/IMG_1075.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="933" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSIY1fpc1nnbyhw4KhmsFpNs7i7T0bO2_Jji85_RXAX7E4-TX7AqD9kgc2AXRHgME5mmg7UPU7QmAGr7S3hFTNBZkO2ee2imO9rpCWe-3at0tnOdWA6lCywno7W3jugq79HR2iEARETv0/s400/IMG_1075.jpg" width="232" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gear all set for race day!</td></tr>
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<br /></div>
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It was a great week of recovery leading into the marathon
which was scheduled for the following Sunday morning. My legs were certainly
sore and fatigued from the Ironman, but some light running during the week, a
few extra sessions in the Rapid Reboots, and a couple massages seemed to do the
trick. Sunday morning I was up around 0445hrs as I wanted to ensure my
breakfast was down-range 3+ hrs before the race. The mess hall wasn’t open
until 0530hrs so I had three croissants with jam, two bananas, a cup of coffee,
and a bottle of F2C Hydra-Durance. We departed the Military Athlete Village
(MAV) at 0600hrs for the the marathon venue, which was a short thirty minute
drive away. The marathon course was one loop around East Lake, apparently the
largest in-land lake in China. </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0SofZBcBDYLesje85QnzsO58i8BIpxk5P5BwbrM3FhcpJA1HKA_TnDxEIAdlOFsuGsOP8tGjbLEojFXXhCQZeB6DdHqxpARLhg7BoA8uYHeZdKBh-0lZFWR_SERgS83ofO1k1Ts-mQ0c/s1600/www.bta.bg.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="410" data-original-width="620" height="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0SofZBcBDYLesje85QnzsO58i8BIpxk5P5BwbrM3FhcpJA1HKA_TnDxEIAdlOFsuGsOP8tGjbLEojFXXhCQZeB6DdHqxpARLhg7BoA8uYHeZdKBh-0lZFWR_SERgS83ofO1k1Ts-mQ0c/s400/www.bta.bg.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The marathon start!</td></tr>
</tbody></table>
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<br /></div>
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It was an overcast morning with some very light rain and a
temperature in the low teens…read almost perfect racing conditions. The Canadian
team consisted of three ladies: CJ, Jessica, and Kristine and four men: Mark,
Michael, Scott, and myself. At 0800hrs we were off with about 150 athletes
participating in the marathon. I had planned to run the opening half in 1:20 with
Michael and then was planning to push the second half of the marathon based on
how I was feeling. We started off a little faster and were holding an average
pace of approx. 3:39/km for about the opening 10km. The pace felt quite
comfortable and I did not feel as if I was laboring at all. I decided to increase
the pace slightly and slowly started to reel in the pack in front of me which
included three of the Polish Women and one of the Chinese Women. I ran with them
till about kilometer 20 and then slowly started to pull around. I went through
the opening half of the marathon in about 1:17. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYtbmAhwZizbocSIqpQAAa1QAUP61PDrI84M7kmSAL5GdOp_6fkEwYLD2-lpGVWII3xfFeMEaE7URo7BEv2JqTeEHwFqyzuc9x32YDlbLlH-CaAOkv4JGTCFmbLSw0tO6I1_bKaDozyCY/s1600/138506997_15721671111301n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="642" data-original-width="980" height="261" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYtbmAhwZizbocSIqpQAAa1QAUP61PDrI84M7kmSAL5GdOp_6fkEwYLD2-lpGVWII3xfFeMEaE7URo7BEv2JqTeEHwFqyzuc9x32YDlbLlH-CaAOkv4JGTCFmbLSw0tO6I1_bKaDozyCY/s400/138506997_15721671111301n.jpg" width="400" /></a></div>
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<br /></div>
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I continued to slowly reel in some of the athletes in front
of me and continued to increase my pace. At around kilometer 35 I caught up to Mark
and we ran together for a couple kilometers before I slowly pulled away. The last
5kms were a bit of a mental struggle but I held my pace finishing in 2:31:39 setting
a new PB by almost 8min. This was the first time I had negative split a
marathon with an opening half of about 1:17 and a closing half of 1:14 and
change. I was not the only one with a PB on the day as Mark and Scott both set
personal bests as well. </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg2RzN_1ia0nZLTFLAt_9XOGjScJr6Fmzp2sm_Mmyy5DJZjATdLmvG87PB6zzTiiuAJo26MTs3CIyFZisCTvwWb3FZ7laa3MuUXOHIn1l7mCiWqT9GGjDZkTQ6w1SbGvrBN8e5BeoT-1g/s1600/48969019181_bb47dc091b_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1252" data-original-width="1600" height="312" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg2RzN_1ia0nZLTFLAt_9XOGjScJr6Fmzp2sm_Mmyy5DJZjATdLmvG87PB6zzTiiuAJo26MTs3CIyFZisCTvwWb3FZ7laa3MuUXOHIn1l7mCiWqT9GGjDZkTQ6w1SbGvrBN8e5BeoT-1g/s400/48969019181_bb47dc091b_o.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The finish!</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkBOV-SclasuvMcu5S-YPVqYI9ZYr8Wz6wBFRrj3Ymr-hx5goPuntFmvu4_clf9XAYT4FEPG_xUnO90-NvXXdhjzOwkyP9eWT6vT2CCCbi2x91X2mcdGrlGk79C7J2S4ehM9m3CvWSqi8/s1600/48969196687_9d558961dc_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1140" data-original-width="1600" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkBOV-SclasuvMcu5S-YPVqYI9ZYr8Wz6wBFRrj3Ymr-hx5goPuntFmvu4_clf9XAYT4FEPG_xUnO90-NvXXdhjzOwkyP9eWT6vT2CCCbi2x91X2mcdGrlGk79C7J2S4ehM9m3CvWSqi8/s320/48969196687_9d558961dc_o.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Congratulating Mark after both setting PBs!</td></tr>
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Racing at the Military World Games was a very cool
experience. China put on a first class show and made sure it was like the Olympics. </div>
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So why the PB? I think it was a combination of four factors.
1. Consistent Training since June. 2. Proper Nutrition (~100 Calories of F2C Glyco-Durance
at 5, 15, 25, 35 km + ~30 Calories (one scoop) of F2C Hydra-Durance at
kilometer 10, 20, 30, 40), 3. Good recovery post Kona (excellent food, massage,
light training, Rapid Reboot, no mental stress), 4. A strong field that made
pacing easier. And maybe a 5th reason...Nike Vaporfly Next%!</div>
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One thing that I continue to learn about myself is I race
best when I have no pressure. Who’d have expected that I’d drop a 2:31 only two
weeks after an Ironman! Sometimes the human body simply amazes me. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ6T6pWsjZaioU77jyOeMCvBGB_KinNt-65E3KOJfAeNAOn13bm8RvwAyIHjQBUI6iUqMXrZG7-7mmi7ccFL0Nw2VpJwpl07Ybir-mP8JO8t9mFUA937hK_bgitzfoeBhEBX3y_yTw1nI/s1600/73420352_1831569750321568_6057130190717321216_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJ6T6pWsjZaioU77jyOeMCvBGB_KinNt-65E3KOJfAeNAOn13bm8RvwAyIHjQBUI6iUqMXrZG7-7mmi7ccFL0Nw2VpJwpl07Ybir-mP8JO8t9mFUA937hK_bgitzfoeBhEBX3y_yTw1nI/s400/73420352_1831569750321568_6057130190717321216_o.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Spectating at the Track!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd5vE6X4iNiBIBLUQvOy_fxfsvG1yze8PVklWgfF3PV_Zup73WUusSYYNm9f2zcrvP_IRqJEeI93SkUtEEpnY7b07akJsHN29_yTBHNeTIpp-d0sEKnaJItAb9WI3hucqOVl1wPUuNY0A/s1600/75210688_1831570250321518_2413645859414605824_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd5vE6X4iNiBIBLUQvOy_fxfsvG1yze8PVklWgfF3PV_Zup73WUusSYYNm9f2zcrvP_IRqJEeI93SkUtEEpnY7b07akJsHN29_yTBHNeTIpp-d0sEKnaJItAb9WI3hucqOVl1wPUuNY0A/s400/75210688_1831570250321518_2413645859414605824_o.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hanging out at the track!</td></tr>
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Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com3tag:blogger.com,1999:blog-7096112827513206279.post-70894100690006106122019-10-16T10:22:00.003-07:002019-10-16T10:23:21.386-07:00Umeke #3 - 2019 Ironman World Championship Race Report<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTuh3dkdTK98wLIiPRZnF5XxX7k9aPe39OYcp1M5cWICcoP2Oada1QhrG8E_rnOZik3aOH71-auj3ELiXngENCO6In6rTG4VQGmLoAbdZjgVLcSfTpBIYAXZm1-L4K9Jtsb6z-iskJwkc/s1600/IMG_1579.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTuh3dkdTK98wLIiPRZnF5XxX7k9aPe39OYcp1M5cWICcoP2Oada1QhrG8E_rnOZik3aOH71-auj3ELiXngENCO6In6rTG4VQGmLoAbdZjgVLcSfTpBIYAXZm1-L4K9Jtsb6z-iskJwkc/s400/IMG_1579.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A coveted Umeke Bowl from the Ironman World Championships</td></tr>
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Well, it was certainly an honour to win another Umeke Bowl for winning the military division at this year's Ironman World Championship.The camaraderie among the Armed Forces members is always so great and it's such a pleasure toeing the line with some truly amazing folks. <br />
<br />
Anyways, race day was an early morning. I had set my alarm for 0340hrs but by shortly after 0300hrs I was awake, so at 0330hrs I got up. I had my standard race morning breakfast: a cup of coffee with cream, a glass of orange juice, a bagel with jam, a couple eggs, and a banana. In addition to my breakfast I made sure to drink a bottle of F2C Nutrition Hydra-Durance.<br />
<br />
At around 0440hrs we loaded up the vehicles and headed down to the pier. Claudia dropped Vince and I off at the corner of Kuakini and Palani. Getting through special needs drop-off, body marking, weigh-in, and onto the pier was a breeze as the masses had not yet arrived. I quickly found my bike, pumped up my tires, placed my starting nutrition on my bike (1 x 400 Calorie bottle of F2C Nutrition Glyco-Durance and 1 x ~700 Calorie concentrated bottle of F2C Nutrition Glyco-Durance). Once my bike was set I headed out of transition, did a quick port-a-potty stop and then headed to the starting corals. The start corals were new this year as the race was doing wave starts instead of the previous male mass start and female mass start.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk8lSwqDphpAQIgtiVwL95Lc7Qvh29UN6UvQJyprbPYwg4oLKDbfdsMwQsTGbGXuv7vGAk3ivWxdyh7fERhPyY0Ecq6DjkFqT-Pn8BNcnHmOMFTBucIZI_Eg6bmfcrzr47vYlb_BiC8Os/s1600/IMG_1489.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk8lSwqDphpAQIgtiVwL95Lc7Qvh29UN6UvQJyprbPYwg4oLKDbfdsMwQsTGbGXuv7vGAk3ivWxdyh7fERhPyY0Ecq6DjkFqT-Pn8BNcnHmOMFTBucIZI_Eg6bmfcrzr47vYlb_BiC8Os/s400/IMG_1489.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">All set for the swim start!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvm-ynJ158JnKcDaI51BeehZO2t9t5_H8wKkULSC4a1Knsf1p_ZTa1Qz3nmzWn86Lsgj4Ni035WP51N76uP1VqQccWFrfZPN7JIHoN7Lubw6q7hyphenhyphenZ44j-Rqh8MdmXU4lCGHsns4RskDfk/s1600/IMG_1493.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvm-ynJ158JnKcDaI51BeehZO2t9t5_H8wKkULSC4a1Knsf1p_ZTa1Qz3nmzWn86Lsgj4Ni035WP51N76uP1VqQccWFrfZPN7JIHoN7Lubw6q7hyphenhyphenZ44j-Rqh8MdmXU4lCGHsns4RskDfk/s400/IMG_1493.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And we are off!</td></tr>
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At 0655hrs, the M18-39 Wave (the first age group wave) was off. I had lined up about three-quarters of the length to the far left and had planned to try and sight the diagonal to the turn. When the horn sounded we were off and the mass of bodies quickly spread out. There was minimal contact until we neared the turn-around boat. I was a bit concerned with the swim as the M40-44 and M45-49 waves were starting 5 and 10minutes behind my wave respectively. I figured that some of the faster swimmers in those waves would be swimming over us slower swimmers. That proved to be the case, but it wasn't too bad as there seemed to be lots of open space for the most part. I wasn't expecting much from the swim as I had honestly not put a lot of time into swimming this year. I didn't bother looking at my watch as I exited the water. Actual swim time 1:12:10 (very comparable to the previous year)<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilPhf-r4Aljs2kFClzGmFvjXMCNA_iXgxlRo_vtEho8BjgZyiSKHPrvVT4_deW_irDP5VInosaQ6Bta_vOYhlEEUiwriVjoUqvR4DhQ23yJR2a84ZywxuvhyBvVUQgD6H8FdmCJoMVYHo/s1600/IMG_1038.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilPhf-r4Aljs2kFClzGmFvjXMCNA_iXgxlRo_vtEho8BjgZyiSKHPrvVT4_deW_irDP5VInosaQ6Bta_vOYhlEEUiwriVjoUqvR4DhQ23yJR2a84ZywxuvhyBvVUQgD6H8FdmCJoMVYHo/s400/IMG_1038.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Climbing up Palani to the Queen K (photo credit: Argon 18)</td></tr>
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Then it was quickly through transition and onto the bike. I figured I would go a touch harder in the opening section of the course and then settle in once back onto the Queen K. The wave starts had surprisingly done their job and it was quickly evident that the field was more spread out. This enabled folks to ride legally and it seemed like an endless line of athletes strung out on the Queen K with required ~6 bike lengths of separation between the riders. I had just settled into my rythm on the Queen K when I felt something hit and then start causing a burning sensation on the palm of my right hand...kind of like when you have a hot piece of metal from a grinder hit you...except this kept burning/hurting. I opened my palm and there was a wasp with his stinger in me just below my ring finger. I flicked the wasp off and then did my best to pull the stinger out all the while thinking<br />
...get through a little adversity and it'll be fine. For the entire ride out to Hawi it seemed like I was passing other riders. That being said it made it significantly easier to ride my race and avoid the surges required to pass packs of riders. As much as I like the mass start, I think this may be a better option. Once we hit Waikoloa, the wind started to pick-up and the ride up to Hawi was quite windy. I was happy to hit the turn-around at Hawi and stop at special needs to pick-up my second concentrated bottle of F2C Glyco-Durace (700 Calories) and my two cans of Red Bull which were frozen in another bottle. Unfortunately the volunteer who was supposed have given me my bag didn't go get it. So I had to stop at the end of special needs and wait for them to find my bag and then bring it to me...oh well! The descent was a bit sketchy at times due to the cross wind that was gusting through some of the open sections, but the speed on the descent is always fun. Once back onto the Queen K, I reminded myself to watch my power numbers and to hold ~200W or a little more. I felt very strong on the return trip back into town. Bike Time 4:48:10. Power 201W Avg, 213W NP.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj30cbbZ_FMEGnCa_hICZxz4ch_pqh4QdqZ9Axn69bG2GSg34hw0lEnKv2hTuGUbVk_6RsokOR5jK2i6u0c2ltS18dm3NRpjOKQwXKBz_NXDKjhxE5lekEAFqCIWnseVlIfPzPDATARvuA/s1600/IMG_1514+%25282%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1108" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj30cbbZ_FMEGnCa_hICZxz4ch_pqh4QdqZ9Axn69bG2GSg34hw0lEnKv2hTuGUbVk_6RsokOR5jK2i6u0c2ltS18dm3NRpjOKQwXKBz_NXDKjhxE5lekEAFqCIWnseVlIfPzPDATARvuA/s400/IMG_1514+%25282%2529.JPG" width="276" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heading out on Kuakini Highway</td></tr>
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It was through T2 and onto the run or where the race really begins in Kona. You know it's going to be hot and humid, it's always just a question of how hot and humid. I had passed Vince on the return leg on the Queen K and knew Matt Davis and Davis Frease, both U.S. Military Athletes, were ahead of me. As I headed out towards Ali'i drive, Claudia told me that Matt was about 1.5 minutes ahead of me (she wasn't tracking Davis). And as per normal, I pretty much just ignored my watch and ran. I kept my effort in check and by the turn around on Ali'i drive I had significantly closed the gap to Matt. On the return leg I caught and passed him. I was happy to run by Claudia again on Kuakini Highway as I headed out to the Queen K. This year however, I was feeling a lot better. The climb up Palani always sucks, but thankfully it's not too long. Once out onto the Queen K, I just settled back into my rhythm and just tried to enjoy the running. It was uncomfortably hot and humid and the cold water and ice at the aid stations were a welcome relief. I passed Davis about half way out on the Queen K. He was struggling with some cramping, so I checked that he didn't need anything and then continued on. Thankfully as I headed down into the Energy Lab, there seemed to be a light breeze. I was certainly feeling the effects of the heat and humidity. In order to keep my body temperature in check, I started to walk the aid stations to make sure I was getting fluids in, but mostly to ensure I could dowse myself with water and get some ice down my trisuit. The last 10 kilometres were a bit of a sufferfest as I tried to keep my pace up (you never know who is hunting you down). Run time 3:03:52.<br />
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Final Time 9:11:03. A new Kona PB. 104th Overall, 53rd Age Grouper, 19th M35-39, and 1st in the Military Male Division. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh73jlAVr0q1noW3n6CN3y08LVZ3NTC6H7tJzlSGVX7kOtAVoiSCp_UEUbYG5lggEdqQs1f4RbqUeMlkE8sZUKbuAaueAomJCMhHea5DAYQshPAuVH-LzMTZUFEYaniGz994U0joH-9Omk/s1600/IMG_0819.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh73jlAVr0q1noW3n6CN3y08LVZ3NTC6H7tJzlSGVX7kOtAVoiSCp_UEUbYG5lggEdqQs1f4RbqUeMlkE8sZUKbuAaueAomJCMhHea5DAYQshPAuVH-LzMTZUFEYaniGz994U0joH-9Omk/s400/IMG_0819.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Military Division Winners: Emma Wardall and I with our Umeke Bowls</td></tr>
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Going in my target was a sub 9:10, a finish in the top 100 overall, and finish in the top 50 age groupers. I just missed each of those targets, but I gave it my all and that is all you can do. No regrets! <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgVJKf5zl_0jdRsGsi_3Z1t4IgPRzhPoG1HE_4bZSNcD5vYEdSVgxcQrY7P79kyj9oXM21hKd73uN2rLJNzYtIMbdfhl8H3mldiOCgdB32CDVRF2Xcosjq0PHgBmHvI6_rimhtFYF_U58/s1600/IMG_E1035.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgVJKf5zl_0jdRsGsi_3Z1t4IgPRzhPoG1HE_4bZSNcD5vYEdSVgxcQrY7P79kyj9oXM21hKd73uN2rLJNzYtIMbdfhl8H3mldiOCgdB32CDVRF2Xcosjq0PHgBmHvI6_rimhtFYF_U58/s400/IMG_E1035.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Posing with the Pro Champions: Anne Haug and Jan Frodeno!</td></tr>
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Kona 2019 was a blast and it's likely my last or at least my last for a while. This race is always so special, each year it's a challenge, each year it's different, and each year you have to dig through the adversity to achieve your best on the day! Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com5tag:blogger.com,1999:blog-7096112827513206279.post-64469468676929548472019-10-11T22:28:00.000-07:002019-10-11T22:28:54.549-07:00D-1: Tomorrow is race day!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD64QJFkxYaqiqUGR7Htn8M40P-k5yZo86Sm8BmGqw6YPZsEEFbaOB-qI5TE8CBgE-CCJgMKN3OOUX7G9zJsGkC9frOIWDDLolzoHP_ltouDhmyagx1qggJJ7ClFTB2rjVhsQQK4B0lDQ/s1600/IMG_E1006.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1023" data-original-width="1600" height="255" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD64QJFkxYaqiqUGR7Htn8M40P-k5yZo86Sm8BmGqw6YPZsEEFbaOB-qI5TE8CBgE-CCJgMKN3OOUX7G9zJsGkC9frOIWDDLolzoHP_ltouDhmyagx1qggJJ7ClFTB2rjVhsQQK4B0lDQ/s400/IMG_E1006.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My awesome Argon 18 E-119 Tri+ is all set to roll tomorrow! (She is currently getting a shower!)</td></tr>
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Well tomorrow is the big day! Tomorrow I race the 2019 Ironman World Championship and I'm really looking forward to it. I'm ready to race, I'm ready to suffer, but I'm also planning to enjoy it.<br />
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Today was a light activation day that started with an early morning swim at Magic Sands Beach. John, Vince, and I decided to swim here today as it was the closest beach to the house we are staying at. Claudia came along for the very short ride, to watch us swim, and then to go for her own run. I did a light easy swim of about 1km. There were some bigger swells at the beach this morning, but nothing significant.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMh782VdNY7rgx72nVDft9nryp15Y6N3CetjBmGUe75KHbt65jmyfQwQ8yJ8wLi0-EnP17wUfvDZkw7q1jbQrJgvdLVmmBK6uNk2DtS9BdznNxkyx8V4XuF5wy9qtZ6BpijbuR6bTR8Xk/s1600/IMG_1468.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1502" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMh782VdNY7rgx72nVDft9nryp15Y6N3CetjBmGUe75KHbt65jmyfQwQ8yJ8wLi0-EnP17wUfvDZkw7q1jbQrJgvdLVmmBK6uNk2DtS9BdznNxkyx8V4XuF5wy9qtZ6BpijbuR6bTR8Xk/s400/IMG_1468.JPG" width="375" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">All set to head out for my activation ride!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBe5Nf6oosAVzZpgV6jo0S6t8KOQUgGY8UbsW_sm7fsWej-o1AVL8vO3AFiQgOHRtkrlORaHd47BovwOpCSWrC2mTQbsYudY8X53gKJ1zv0oo87TGHMYBNRXpjiAb4g0wp_aQo7r997hQ/s1600/IMG_1475.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="774" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBe5Nf6oosAVzZpgV6jo0S6t8KOQUgGY8UbsW_sm7fsWej-o1AVL8vO3AFiQgOHRtkrlORaHd47BovwOpCSWrC2mTQbsYudY8X53gKJ1zv0oo87TGHMYBNRXpjiAb4g0wp_aQo7r997hQ/s400/IMG_1475.JPG" width="192" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heading out for an easy brick run!</td></tr>
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<br />
After the swim I did a quick activation ride. I rode up Ali'i Drive and then did one out and back on Kuakini Highway. After my 15km ride I did a short activation run of about 4km which included a set of faster 20s intervals to just activate the legs.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKTsLFwWXkGd0FaLHT6X81CAA_zb6HIqHr2wPAqv-3X17Hhc0s-n5yKox9kgWsKLvNyvatn3saRccle18fARWxa7gjCKLofFxSqg-e3p2XC_q99YJy_3qUFa3-14jUCZW4yJN67rxTP8o/s1600/IMG_E1022.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1210" data-original-width="1600" height="301" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKTsLFwWXkGd0FaLHT6X81CAA_zb6HIqHr2wPAqv-3X17Hhc0s-n5yKox9kgWsKLvNyvatn3saRccle18fARWxa7gjCKLofFxSqg-e3p2XC_q99YJy_3qUFa3-14jUCZW4yJN67rxTP8o/s400/IMG_E1022.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vince and I heading to bike and gear bag check-in!</td></tr>
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<br />
After that it was back to the house for some breakfast and the final prep of my gear for drop-off. We called the kids after lunch and then at shortly after 1400hrs Vince and I headed down to the Pier to drop off our bikes and gear bags. John and Helene had dropped their bikes off earlier in the day.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF4SUTj5r2_L8b6598noc4W3U0rf2rJ1JjZ3uUiFoxpvp9o1N6Fbt9zCc5X1tEOWfFEsehdXsjXnbXylao5UHD1efh_xp-JumqE6KPtLXsCw32xD9R59JTZqboGKYkQgBG08IKTTNS5ic/s1600/IMG_E1023.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF4SUTj5r2_L8b6598noc4W3U0rf2rJ1JjZ3uUiFoxpvp9o1N6Fbt9zCc5X1tEOWfFEsehdXsjXnbXylao5UHD1efh_xp-JumqE6KPtLXsCw32xD9R59JTZqboGKYkQgBG08IKTTNS5ic/s400/IMG_E1023.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My check-in sherpa Paul! Thanks for volunteering!</td></tr>
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<br />
Bike check-in was a breeze and my sherpa this year was Paul. He and his wife are originally from Texas and they retired here several years ago. <br />
<br />
We had a great dinner of Chicken Stir fry and rice and now it's time for one last sleep (hopefully I'm actually able to sleep). Tomorrow is the day!<br />
<br />
In the words of Lisa Bentley, "No regrets!" Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com0tag:blogger.com,1999:blog-7096112827513206279.post-64051796058512659912019-10-11T01:06:00.000-07:002019-10-11T01:06:33.615-07:00D-2: Military Reception / Welcome Banquet<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq0n6wJrYSqgR-kdkOEv83YmghVHuwlxuOyKvLc5cduC3EhoLfVwTpwRdtlykALZ62D5gEOhQQlMFXaljCQiN1XVShPVFHt-6HROfHY_eR7POIiBwQLBb9me_9r2umUFD8iGnfKYXHJek/s1600/IMG_0959+%25282%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="636" data-original-width="1600" height="254" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq0n6wJrYSqgR-kdkOEv83YmghVHuwlxuOyKvLc5cduC3EhoLfVwTpwRdtlykALZ62D5gEOhQQlMFXaljCQiN1XVShPVFHt-6HROfHY_eR7POIiBwQLBb9me_9r2umUFD8iGnfKYXHJek/s640/IMG_0959+%25282%2529.JPG" width="640" /></a></div>
<br />
So today was a very relaxed day. I was awake around 0500hrs, but managed to stay in bed till 0545hrs. Claudia and I spent the first couple hours this morning just relaxing with some reading while John, Chantel, Alan, and Helene participated in the Under Pants Run and Vince biked into town for a light swim at the Pier.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipyi1xOieMohjcs1E5J3eJdvSR5nXcu_97OTTXvIOPVtyO-FXxrSP8D3nEVbUCcjsT8FRKtzp__kOr3oGTqu1o7KHms05CFe4RdHZSEfmkUcRo7y7j9dtjH50KFJMQ2hFjeYYWKcov_hM/s1600/IMG_1449+%25282%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1255" data-original-width="1600" height="313" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipyi1xOieMohjcs1E5J3eJdvSR5nXcu_97OTTXvIOPVtyO-FXxrSP8D3nEVbUCcjsT8FRKtzp__kOr3oGTqu1o7KHms05CFe4RdHZSEfmkUcRo7y7j9dtjH50KFJMQ2hFjeYYWKcov_hM/s400/IMG_1449+%25282%2529.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2019 Ironman World Championship - Military Athletes</td></tr>
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At 0900hrs we had the Military Reception at the Formals Gardens of the King Kamehameha's Kona Beach Hotel. It's always great to meet other military competitors and catch up with old friends.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZJXZ-iW8kHjDFNAa4Si9jnDI2p9NUyRbSESBmt7OrIYOVJV-JAXHo9VKVXlkvzEHcHiSH5asMS4_hMgB8c7LkXMeMq-WCa8JQFRLdtDJ25f7codA_MJYnl-fqWcfKdfD4bDVsqbhUaYU/s1600/IMG_1463.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZJXZ-iW8kHjDFNAa4Si9jnDI2p9NUyRbSESBmt7OrIYOVJV-JAXHo9VKVXlkvzEHcHiSH5asMS4_hMgB8c7LkXMeMq-WCa8JQFRLdtDJ25f7codA_MJYnl-fqWcfKdfD4bDVsqbhUaYU/s400/IMG_1463.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Helene, me, Andrew, John, Scott, and Vince at the 4iiii Booth!</td></tr>
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Following the reception we headed down to the Ironman Expo to see Scott and Andrew at 4iiii. 4iiii has been a great supporter of the CAF triathletes over the past couple of years providing us with power meters for our bikes.<br />
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I took it easy for the afternoon with some recovery in my Rapid Reboot and a little prep of my bike and bags for race day.<br />
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This evening we attended the Ironman Welcome Dinner and Athlete Briefing.<br />
Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com0tag:blogger.com,1999:blog-7096112827513206279.post-17731403518135678112019-10-09T23:40:00.001-07:002019-10-09T23:40:52.821-07:00D-3: An easier day with some walking around!<div class="separator" style="clear: both; text-align: center;">
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Well I think this sunset captures perfectly the close of another wonderful day in Kona. (Taken as the sun set during the Slowtwitch Party)<br />
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The day started off with a steady 10km run which was promptly followed by a trip with John and Helene down to the pier for a swim out to the coffee boat. While at the coffee boat, I of course had a coffee and then had an underwater photo taken.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ0D4Hx6sSDVtaSMTglqdX7z3ry6k1XMcrxY2ZNESo4BfMyMddpceZ5aikxHsdkM4xRXbxw2Z4hwT4AhSirq1Wh3QbpsNnduU3UBHP0lj4DhZAQRxD1SmFtwQYEQ6U2XqgHbRKdwwi0uQ/s1600/IMG_0966+%25282%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1411" data-original-width="1600" height="352" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQ0D4Hx6sSDVtaSMTglqdX7z3ry6k1XMcrxY2ZNESo4BfMyMddpceZ5aikxHsdkM4xRXbxw2Z4hwT4AhSirq1Wh3QbpsNnduU3UBHP0lj4DhZAQRxD1SmFtwQYEQ6U2XqgHbRKdwwi0uQ/s400/IMG_0966+%25282%2529.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me, Michelle Vesterby, and Dominique Fortin at the Argon 18 Booth!</td></tr>
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After the swim we headed back to the house and some delicious crepes were awaiting us compliments of Chantel. Following breakfast, I biked down to the expo to drop my bike off with Dominique Fortin at the Argon 18 booth. Dominique is the head mechanic at Argon 18. He's a great guy to know and is always so meticulous with my bike.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8mH4BkPJOctvtyeD0mY8YXfd89HB7nhHGJsB-rlBW9R9bjetlmImabnrQi_gXm_2CgA0fRvjKF2xgTaa1fp8hGcv_ltGOMU_EWY2hyphenhyphenp0gkq6pCmYEJngjvlC4Jh0gXhRRZ0eDCvY9f8I/s1600/IMG_0951+%25282%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1329" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8mH4BkPJOctvtyeD0mY8YXfd89HB7nhHGJsB-rlBW9R9bjetlmImabnrQi_gXm_2CgA0fRvjKF2xgTaa1fp8hGcv_ltGOMU_EWY2hyphenhyphenp0gkq6pCmYEJngjvlC4Jh0gXhRRZ0eDCvY9f8I/s400/IMG_0951+%25282%2529.JPG" width="331" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cody Beals and I at the expo!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgexQTfj1GdU6G9zVlItX5RkVp6wOrXWIowQT8hRDecu4y-xPGyQa7z8Dorx7rxC_fgzArBOVggjxrBXDBbo9cfxX6xJxnvw8Kx84LmaGBDzfFEJaYlZfjELY2JyY5s2-mLjXUV9aML5X8/s1600/IMG_1436.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgexQTfj1GdU6G9zVlItX5RkVp6wOrXWIowQT8hRDecu4y-xPGyQa7z8Dorx7rxC_fgzArBOVggjxrBXDBbo9cfxX6xJxnvw8Kx84LmaGBDzfFEJaYlZfjELY2JyY5s2-mLjXUV9aML5X8/s400/IMG_1436.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Claudia and I with the fully assembled bike!</td></tr>
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Claudia met me down at the expo and we took in a little shopping. While down at the expo we ran into Canadian Pro Cody Beals. Hopefully, he'll have a breakout race here in Kona! We also took a few minutes to build up a bike. The Ironman Foundation and Flo Cycling have partnered to provide bikes to those less fortunate in the community. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtc6ZvoCVwpKuETLGMBGZxjMbOpUE9_xlr8n__A3sejR8Qat-LRI2BB6EYonLpQ17-ObTBCpd3XDOUOFTlNzv__mecMVDeDSMpuXwBhcF7lqo4rjsCf4JSARMZQgsc58uEPXfjJ8TY_DU/s1600/IMG_1438.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtc6ZvoCVwpKuETLGMBGZxjMbOpUE9_xlr8n__A3sejR8Qat-LRI2BB6EYonLpQ17-ObTBCpd3XDOUOFTlNzv__mecMVDeDSMpuXwBhcF7lqo4rjsCf4JSARMZQgsc58uEPXfjJ8TY_DU/s400/IMG_1438.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stocking up at Greenwell Farms!</td></tr>
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After our tour of the expo was completed, we headed out to one of my favourite stops - Greenwell Farms - to enjoy some coffee and to pick-up some coffee to take home.<br />
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After lunch and video chatting with the kids at home Claudia dropped me off at the expo so I could pick-up my bike. We had a relaxing afternoon and then headed to the Gu House on Ali'i drive to partake in the Slowtwitch gathering. Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com0tag:blogger.com,1999:blog-7096112827513206279.post-71203194135814922062019-10-08T23:28:00.000-07:002019-10-08T23:28:47.466-07:00D-4 to the 2019 #IMWC<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghSj_kIYXfvJsk1rEhd8ObXLwyBYRrmIZtGO13t9_muwhHkm4cRLiaiYczF5nbkZihBviFPw_a_6rTBFbT5eLw1E_2Yu2TLSwGsIgNPKKICIdJcQ5cyGIW8wgR4RsZnWXJfblg0oaviW0/s1600/IMG_1389.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghSj_kIYXfvJsk1rEhd8ObXLwyBYRrmIZtGO13t9_muwhHkm4cRLiaiYczF5nbkZihBviFPw_a_6rTBFbT5eLw1E_2Yu2TLSwGsIgNPKKICIdJcQ5cyGIW8wgR4RsZnWXJfblg0oaviW0/s400/IMG_1389.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I guess this makes it official I'm on the list! #1851 - Joel Maley!</td></tr>
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Well another beautiful day has come and gone on the beautiful island of Kona, Hawaii. This place never loses its beauty. This morning started off with a 4+km easy swim along the race course. It doesn't get much better than this. I got to enjoy seeing coral and fish as I swam the loop. This will be my last long swim prior to race day.<br />
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<tr><td class="tr-caption" style="text-align: center;">Lisa Bentley - Enthusiastic, Authentic, and Inspirational as always!</td></tr>
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Following the swim we headed down to the Kona Canoe Club for the Team Canada breakfast hosted by Subaru. We had a light breakfast and then we had a series of speeches from Dave from Subaru Canada, Kim from Triathlon Canada, Lisa Bentley, Mike Reilly, and Andrew Messick. It was a great time hanging with the CAF athletes as well as the rest of Team Canada.<br />
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Following breakfast we headed over to athlete check-in which was a breeze. No line ups and in and out within about 10minutes.<br />
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After check-in Claudia and I headed back to the house while the rest of
the CAF athletes headed over to the expo to check-out the vendors (more
like go searching for the free swag). I had a bike and run that was
calling. <br />
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<tr><td class="tr-caption" style="text-align: center;">All set to head out on my ride!</td></tr>
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I did an hour and a bit ride on the Queen K and then a short 6km brick run along Ali'i Drive.<br />
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<tr><td class="tr-caption" style="text-align: center;">All set to participate in the Parade of Nations!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Claudia made sure we had candy to give out!</td></tr>
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I had a little time to chill before we headed back downtown to participate in the parade of nations. It's always a great time (especially when you get to put a smile on some children's faces...we were handing out candy!)<br />
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Well that's a wrap for today! Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com0tag:blogger.com,1999:blog-7096112827513206279.post-43312624606939223012019-10-07T23:49:00.000-07:002019-10-07T23:49:32.839-07:00D-5 to the 2019 Ironman World Championship<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Claudia and I on our way to Hawaii!</td></tr>
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So it's that time of year again. In a few short days it'll be go time for the 2019 Ironman World Championship. This year I am one of four athletes from the Canadian Armed Forces that will be racing here on the Big Island. The other Canadian Armed Forces athletes are John Giguere, Vincent Blais (aka Vince the machine!), and our newbie Helene Fortier.<br />
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<tr><td class="tr-caption" style="text-align: center;">Quite the feast at the Fish Hopper (we splurged a little)</td></tr>
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So this year the kids stayed in Canada with my parents while Claudia and I got an extended date. We left Ottawa on Friday and arrived in Honolulu on Friday night, spent the night, and then finished the journey to Kona on Saturday. I was planning to put my bike together and go for a spin on Saturday but somehow my bike didn't make the flight from Honolulu so instead Claudia and I did groceries, visited friends - AJ and Lynn, went to the Fish Hopper for dinner, and then picked up my fellow CAF athletes from the airport: John and his wife Chantal and Helene and her husband Alan (Vincent had flown in on Friday). Thankfully my bike arrived later in the afternoon and Vincent picked it up for me.<br />
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<tr><td class="tr-caption" style="text-align: center;">Vince and I getting ready to head out on our Swim on Sunday!</td></tr>
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Sunday I knocked out my last long run (90min easy/steady) and then Claudia and I headed to Kona Coast Baptist Church. This is always a highlight of the trip to Kona...it feels like a second home. It's great to see they've got a new pastor, Brian, and the church seems to be vibrant. After church we went out to L.L. Hawaiian BBQ for lunch with AJ and Lynn. Then it was back to the house to get Vincent for a swim at the Kona Pier. We finished off the day with making Hamburgers for the crew.<br />
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<tr><td class="tr-caption" style="text-align: center;">Vince, John, me, and Helene all set to head out to Hawi</td></tr>
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Monday we did an easy swim, then packed up the cars with our bikes, food, and beach gear and headed out to Hapuna Beach State Park. John, Helene, Vincent, and I biked out to the turn around in Hawi (70km round trip) while our support crews enjoyed the refreshing Pacific Ocean and the rays from the sun. Vincent and I rode together while John stayed with Helene to show her the route. Following the ride, we hung out at the beach for a bit and then headed back to the house in Kona. <br />
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<tr><td class="tr-caption" style="text-align: center;">Proof that Vince and I rode to the turn around in Hawi!</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Vince and I returning to Hapuna Beach State Park!</td><td class="tr-caption" style="text-align: center;"><br /></td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Enjoying some reading on Leadership and rehydrating with F2C Nutrition after the ride!</td></tr>
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<br />Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com1tag:blogger.com,1999:blog-7096112827513206279.post-65398215760255240122019-09-15T18:14:00.000-07:002019-09-15T18:14:52.598-07:002019 Ironman 70.3 World Championship!<!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope return"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQOMhaVdsr0l_oPt5fXeJznSmGeqHt27TmMJMYMF0t5hhZw6-4VF-oR9w_nfGM0ZD-u-X5DAbba3rjLV4QP9Dq0WBQAEOqYJ5-L9Mn5YgulvRSlfgQ9v-EUb1dwMC296GRc-pX0wUgyhI/s1600/IMG_0739.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="677" data-original-width="1600" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQOMhaVdsr0l_oPt5fXeJznSmGeqHt27TmMJMYMF0t5hhZw6-4VF-oR9w_nfGM0ZD-u-X5DAbba3rjLV4QP9Dq0WBQAEOqYJ5-L9Mn5YgulvRSlfgQ9v-EUb1dwMC296GRc-pX0wUgyhI/s400/IMG_0739.JPG" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhQ9B0x6e7VNPdI37mYb1Ct7dbacw9tpY2Zrj-lYsAIOXxvemUdDb2fWBbKMOh2po-jk96muRZf7vZsa2d_VkJM0-MmEbXDhU1V4972qC3CXN553PMJh1UnNsDQ762BexXcsos5BREEhg/s1600/IMG_0797.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhQ9B0x6e7VNPdI37mYb1Ct7dbacw9tpY2Zrj-lYsAIOXxvemUdDb2fWBbKMOh2po-jk96muRZf7vZsa2d_VkJM0-MmEbXDhU1V4972qC3CXN553PMJh1UnNsDQ762BexXcsos5BREEhg/s400/IMG_0797.JPG" width="400" /></a></div>
<div class="MsoNormal">
Well another 70.3 World Championship has come and gone and I’m
once again reminded of how much stronger the field is in Europe. I was content with
my race, but somewhat disappointed with my effort on the bike. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4TWGO3YTaBkElKW393tm8MXiehTDzyJSqxmzXEjRR7T2jR_2jEWMz5FjgjkY9HrMdLBEZw7oY7CxtUa2juhucpS3KWCp9vBztiC6cDMCFyewCgBPwHaNxScJc5TWIOmcZQxbjPVQiBUM/s1600/IMG_0796.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4TWGO3YTaBkElKW393tm8MXiehTDzyJSqxmzXEjRR7T2jR_2jEWMz5FjgjkY9HrMdLBEZw7oY7CxtUa2juhucpS3KWCp9vBztiC6cDMCFyewCgBPwHaNxScJc5TWIOmcZQxbjPVQiBUM/s400/IMG_0796.JPG" width="400" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Claudia and I departed for Nice, France on Monday and arrived
Tuesday morning. Claudia had managed to rent a condo right off the Promenade
des Anglais and a couple hundred meters from the finish line. Despite being
somewhat noisy during the week, we had first class listening to the Rock Show at
the Hard Rock Café on Saturday night (not ideal when you are trying to
sleep!!!). That being said, it was an awesome location!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Anyway, race week was relatively uneventful with a pretty
typical taper for me. I hadn’t really planned on peaking for the 70.3 World
Championships, but I had planned to slightly taper so that I would hopefully feel fresh. </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZCGjzCINCW9q0FFZuZpD5aiZgvsiY5mQ9_2ntT7Wv_1q4QLJTb5FiX2lmuIfh2pu9pjZxGTDiEXdbAa3YSqMc8BxRnKFgBmPa9iCSwT_BTC6dNBGcD6XbiAEqKQChOtzJXxeNe8zKS0o/s1600/IMG_0730.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZCGjzCINCW9q0FFZuZpD5aiZgvsiY5mQ9_2ntT7Wv_1q4QLJTb5FiX2lmuIfh2pu9pjZxGTDiEXdbAa3YSqMc8BxRnKFgBmPa9iCSwT_BTC6dNBGcD6XbiAEqKQChOtzJXxeNe8zKS0o/s400/IMG_0730.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ben Williams and I at the top of Col de Vence on Wednesday (It's pretty amazing who you run into)!</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht0blrn-y6y_NvslNrfJc8ptN3A7B6826ZoB-S4xLlyS01TLGX1fa6gM-msRgJjlRQ6gKAbC6F8u5vv9UFsEeBFJvO1O4qNnEyd3hcYa9ao9xqyzGQJxTsbKMPzXxcbl6TveYNd606E_I/s1600/IMG_E0763.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1109" data-original-width="1600" height="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht0blrn-y6y_NvslNrfJc8ptN3A7B6826ZoB-S4xLlyS01TLGX1fa6gM-msRgJjlRQ6gKAbC6F8u5vv9UFsEeBFJvO1O4qNnEyd3hcYa9ao9xqyzGQJxTsbKMPzXxcbl6TveYNd606E_I/s400/IMG_E0763.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">All set for check-in!</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDeawu28xEuf9TVcM39rb-AdMYFhFDY7Jw7KaJSqaJ9JO6AK9EvGDNY4-HDdtBkydKwfX-poTAXeHI9GjsC67gWDq8o7uM76Uy64FhsZ79F6XfIvXNnXz2T_SP7pedhR4yN1-PdAHlKik/s1600/IMG_1120.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDeawu28xEuf9TVcM39rb-AdMYFhFDY7Jw7KaJSqaJ9JO6AK9EvGDNY4-HDdtBkydKwfX-poTAXeHI9GjsC67gWDq8o7uM76Uy64FhsZ79F6XfIvXNnXz2T_SP7pedhR4yN1-PdAHlKik/s400/IMG_1120.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bike Gear Bag Check-in!</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOQXeM0FBfPxRE9w6BtBBknWim_4Fp0zn3No7sguvOq-0dmuN8p40gHLWH8KnzP2tv2LASF6irXxKdN5c8xFvviiQjXrEyw7J40pn7LSteRoawDi58Lpoz5TjfToEQrk-KxxUwEurLE3A/s1600/IMG_1128.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOQXeM0FBfPxRE9w6BtBBknWim_4Fp0zn3No7sguvOq-0dmuN8p40gHLWH8KnzP2tv2LASF6irXxKdN5c8xFvviiQjXrEyw7J40pn7LSteRoawDi58Lpoz5TjfToEQrk-KxxUwEurLE3A/s400/IMG_1128.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bike Check-in! She's all ready to roll!</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih9XswgnVC6nSMX-8ZzkhPR8REbb8cLl5F96ZH9YuiM1qNkdNzAwuT5XLO5iO0rAldezLkmH10x0khJNiaSic6kF0_Q59N-PW7EoOK0P3Ey3COsUtOiiT-aOzVEtsBfS4grtS6kb5X2Sw/s1600/IMG_0769.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih9XswgnVC6nSMX-8ZzkhPR8REbb8cLl5F96ZH9YuiM1qNkdNzAwuT5XLO5iO0rAldezLkmH10x0khJNiaSic6kF0_Q59N-PW7EoOK0P3Ey3COsUtOiiT-aOzVEtsBfS4grtS6kb5X2Sw/s400/IMG_0769.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My Argon 18 E-119 Tri+ Ready to Roll!</td></tr>
</tbody></table>
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjay6jvNlZCy30igu8G_7r8nzzBX9UcfxrEqo4e9kijRCeX-uFkmTADQ7W8yz3dO515VcS9v7nXt1jPvmJqfcdo9HfbJLE986NzkqcVPm1a4xL7D6ofWFd06bzLWFoEoR4ssfR7y8ycbzk/s1600/IMG_0772.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjay6jvNlZCy30igu8G_7r8nzzBX9UcfxrEqo4e9kijRCeX-uFkmTADQ7W8yz3dO515VcS9v7nXt1jPvmJqfcdo9HfbJLE986NzkqcVPm1a4xL7D6ofWFd06bzLWFoEoR4ssfR7y8ycbzk/s400/IMG_0772.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">F2C Nutrition All Mixed and Ready for Race Day!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Race morning I was up shortly before 0400hrs and had my
standard breakfast eggs, toast, coffee, a banana, and some orange juice. At a
little before 5 I headed down to T1 to drop off my nutrition and pump up my
tires, and do a once over on my bike. I was back to the condo by about 0530 and
then had a quick nap till shortly after 6. I finished getting ready and at
about 0630hrs we headed out the door for the swim start. The Pro men started at
0700hrs and shortly thereafter the age group waves began. It would be a
non-wetsuit swim with the water temperature being a reported 25.6 degrees
Celsuis. At 0732hrs, the M35-39 group started with ten athletes starting every 15
seconds. I had lined up about half way back in my group and was just hoping for
a good swim.</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLnZ4lRWPkbv0w5HPpjDePjtFcusEFh3gqkV7wCIELOkO2Qfv_HXF67g1Ni0aAmhta1sFhuDtI0Hv_KloBpEWVFhST9CVOKmiapivkvpQyIUw4fwj7qMwX8P4uSjp_y4ZTWmk00tqOmFA/s1600/IMG_1131.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLnZ4lRWPkbv0w5HPpjDePjtFcusEFh3gqkV7wCIELOkO2Qfv_HXF67g1Ni0aAmhta1sFhuDtI0Hv_KloBpEWVFhST9CVOKmiapivkvpQyIUw4fwj7qMwX8P4uSjp_y4ZTWmk00tqOmFA/s400/IMG_1131.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">All set to get the swim started!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The swim was relatively uneventful other than having to deal
with leaking goggles for the first couple hundred meters and then I found a set
of feet. I stayed on those feet throughout the remainder of the swim. There
was a little bit of contact here and there but nothing of significance. I came
out of the water feeling pretty good, but with some light cramping in the legs.
Swim Time 34:12.</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqRsZcknvqljwQe3gJjSqKOlInco3iTc8S97XlgqORVW3Jr7xDC3UswR9k7clAqdGpgKM7ea03NDYXuH3rf3k6OHQWAzcISd_KpIp2T2zdCYn1zoZvzkptWXHscX8gG1OgBnRb6Hs5kmk/s1600/IMG_1147.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqRsZcknvqljwQe3gJjSqKOlInco3iTc8S97XlgqORVW3Jr7xDC3UswR9k7clAqdGpgKM7ea03NDYXuH3rf3k6OHQWAzcISd_KpIp2T2zdCYn1zoZvzkptWXHscX8gG1OgBnRb6Hs5kmk/s400/IMG_1147.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Just starting the bike!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Then it was on to the challenging bike course with over
1400m of elevation gain. From the get go I certainly didn’t feel myself. I just
felt flat. I struggled putting out my normal effort and on the initial climbs it
was hard just getting into a groove. By the time we got to the base of the big
climb, Col de Vence – Category 1 Climb of ~9.5km with an average grade of 6.6%,
I was certainly starting to feel stronger but still felt like I was a gear down
from where I should be. It was a beautiful climb and I took the opportunity once
or twice to enjoy the scenery. One we were at the top I knew the fun would begin.
Going into the race I was concerned with the descent as I didn’t want to give up
free speed, but I also didn’t want to do anything stupid and end up crashing. The
descent was an absolute blast and the later portions of the bike I was starting
to feel more like my usual self on the bike. Bike Time 2:45:31 (About 5-10min
slower than I had anticipated). Power 220W NP, 190 W Average </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Nutrition: ~1100 Calories of F2C Nutrition GlycoDurance (About
a 50/50 mix of Strawberry Kiwi / Raw and a few extra scoops of Electrodurance)</div>
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<tr><td class="tr-caption" style="text-align: center;">Just coming out of the tunnel to start the first loop!</td></tr>
</tbody></table>
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<br /></div>
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And then it was on to the run, a flat two loop course on the
Promenade des Anglais. I was feeling pretty good, but just felt like I was chugging
along in fourth gear and couldn't convince myself to kick it up a notch. At the
start of the second loop there was another athlete running just off my
shoulder. He slowly passed me and I decided that if I could run with him, it would
help me pace myself. It certainly helped as my pace gradually increased with
my splits for the last 8km at 3:52, 3:46, 3:44, 3:42, 3:39, 3:37, 3:40, 3:33.
The first time I’ve negatively split the run and a new Half Ironman run PB of
1:19:09. (A PB of over two minutes).</div>
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<br /></div>
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Final time 4:44:40. 94<sup>th</sup> in the M35-39 Division out of 520 Athletes and 434<sup>th</sup> Overall out of 3,261. A little disappointed
with my placing, but I gave my best on the day and that’s all I could do!</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsY6_dCcsgY-o0jdxoFpkRwi5j2oAQWczL1qDJPCpglGOhrop6OyT95ycQXDD3a9LU8c9WOzuDssjZzb-E-n-ap42kJYU__e_KPY6arOPYV-WqImr-xWuHUK9GHJQhQ_A7IxubsNsC6U4/s1600/70936069_10162119715700263_1456603571066765312_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsY6_dCcsgY-o0jdxoFpkRwi5j2oAQWczL1qDJPCpglGOhrop6OyT95ycQXDD3a9LU8c9WOzuDssjZzb-E-n-ap42kJYU__e_KPY6arOPYV-WqImr-xWuHUK9GHJQhQ_A7IxubsNsC6U4/s640/70936069_10162119715700263_1456603571066765312_o.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me, Marco Cote, Eric Travis, and Chris Pullman all represented the Canadian Armed Forces at the World Championship!</td></tr>
</tbody></table>
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<br /></div>
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Awesome venue and a fantastic time with a lot of cool people
including the #1 Sherpa and my Rock Star!</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvPPcvWh_Z8ryQf1XvBXfqaRgUzTzMsUfvsuvO5WDOCnx0ig_rguqEZM2UMGgU0B_gKvYfAm7-V9O0u7pd_i2EEpViijHhE4rlBW05oJR4_Ssx-90jbJS-0YO7FVLzJiZEDSfid8Xyb6E/s1600/IMG_0787.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvPPcvWh_Z8ryQf1XvBXfqaRgUzTzMsUfvsuvO5WDOCnx0ig_rguqEZM2UMGgU0B_gKvYfAm7-V9O0u7pd_i2EEpViijHhE4rlBW05oJR4_Ssx-90jbJS-0YO7FVLzJiZEDSfid8Xyb6E/s400/IMG_0787.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dinner on the town with my hot date!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com2tag:blogger.com,1999:blog-7096112827513206279.post-39992647308889691792019-07-30T18:59:00.001-07:002019-07-30T18:59:19.079-07:002019 Ironman Lake Placid<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiK01MIGSvodY33CUVcsPeUhhI099joKSrgHFNlLK7VqTNfR7UFhMyO1fEmlOOeXI66LrWzvD6PBR80ZcyPO8Ym6YH7deZlrJRvzrgnvpGPOtvP-dWXCqSCcakoRT3W0kcUg0mSuO01A8/s1600/IMG_0628+%25282%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1534" data-original-width="1600" height="306" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiK01MIGSvodY33CUVcsPeUhhI099joKSrgHFNlLK7VqTNfR7UFhMyO1fEmlOOeXI66LrWzvD6PBR80ZcyPO8Ym6YH7deZlrJRvzrgnvpGPOtvP-dWXCqSCcakoRT3W0kcUg0mSuO01A8/s320/IMG_0628+%25282%2529.JPG" width="320" /></a></div>
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Sometimes when I sit to write my blog, I don’t even know
where to start. I guess I’m still getting over the electric energy from Lake
Placid. Actually, I first want to start off by giving a huge shout out to Ben
Rausa. He’s the race director for IM Florida and IM 70.3 Gulf Coast. He’s a
retired aircraft technician from the USAF. I met Ben on Friday afternoon during
the kids dip n dash and running race. He and is wife were out volunteering. And
then throughout the course of the weekend, I kept running into him: prior to
the swim start he was on the beach helping, at the turn off on the run onto
river road Ben was there, and Monday morning Ben was outside the Convention
Center packing up some signs. I guess it’s a great reminder that people go above
and beyond to put on first class races for the athletes. (Besides directing IM
Florida he helps out at Placid as well as well as Mont Tremblant and who knows
wherever else). I think this is why I love the sport so much. You always meet
new and unique people. </div>
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Short Synopsis. </div>
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Awesome week with Dad, Mom, Claudia and the kids in Lake
Placid. A first class race with a rich history in the sport. I had a better
than anticipated swim (1:06), solid bike (4:57), and wicked run (3:01). 1<sup>st</sup>
in the Male 35-39 Age Group, 2<sup>nd</sup> Amateur/Age Grouper, and 11<sup>th</sup>
Overall (including the Pros)*. And really the icing on the cake was posting the
fastest amateur bike split and the fastest amateur run split. </div>
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*You can’t really compare the age group race to the pros. It’s
completely different…pretty much two separate races on the same course. They
had a non-wetsuit swim, we had a wetsuit swim. They race with the group
dynamics while we have the benefit of slingshoting (especially if you’re not a
greater swimmer like me!)</div>
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Long Version…!</div>
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Monday we made the relatively short ~3hr drive from Ottawa
to Lake Placid with a quick stop in Potsdam for lunch at the Village Inn Diner.
A hole in the wall place that you wouldn’t see unless you were looking for it.
It’s a great spot with great food and excellent service. In Lake Placid, Claudia
had managed to rent a house about a five minute walk from transition (sweet!).
I don’t think we’ve ever stayed that close to the action. This would make life
significantly easier for the family on race day!</div>
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Tuesday I did a loop of the bike course. I had heard it was
a hard bike course, harder than Tremblant. I was pleasantly surprised when I
was able to ride the whole course in my Big Chainring. It definitely has longer
climbs than Tremblant and a little more elevation gain, but the actual
difficulty of the climbs I think is substantially less than Tremblant (I can’t
ride Tremblant in my Big Chainring). I think the fact that I had ridden the
course prior to the race proved to be a big advantage. I was comfortable riding
the course and I had at least ridden the descent into Keene.</div>
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Wednesday and Thursday were some activation workouts and
Friday was a day off with spectating the kids’ Ironkids races on Friday
afternoon. </div>
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<br /></div>
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Saturday I did my final activation workouts and then dropped
off my bike at transition. I tried to stay off my feet as much as possible,
spent some additional time in my Rapid Reboot, and then in the afternoon I met
up with Mikael Lemaire and Marco Cote (both fellow Cdn Armed Forces athletes)
to get a picture together. I enjoyed my favourite prerace meal of chicken
stirfry and rice for dinner. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihtJ-MY4svR5SZNbM9HkJMQYNazEBsD-Sde4ISe5Mf01Pc9qlCTnMFdcaLpO7DnsGcLb-V8xq9-ktTHu8rkVQ_fw_QJooNKjFvPPAS7Pb3XZQ7eoMvYCCz1auWuuG7URV1_WcH7c0Si38/s1600/IMG_0588+%25282%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1461" data-original-width="1600" height="365" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihtJ-MY4svR5SZNbM9HkJMQYNazEBsD-Sde4ISe5Mf01Pc9qlCTnMFdcaLpO7DnsGcLb-V8xq9-ktTHu8rkVQ_fw_QJooNKjFvPPAS7Pb3XZQ7eoMvYCCz1auWuuG7URV1_WcH7c0Si38/s400/IMG_0588+%25282%2529.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Marco, me, and Mikael! (Well done boys!)</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Sunday morning I had set my alarm for 0345, but I woke up
shortly before 0340 hrs. I got up, made my usual prerace breakfast of a bagel
with jam, a couple eggs, a glass of orange juice, a banana, and of course a cup
of coffee with a little cream. At about 0420 I headed up to the speed skating
oval (ie. transition). There was no line up for body marking so I quickly did
that then dropped off my bike special needs bag (one aero bottle with ~500mL of
Red Bull + one F2C bottle of ~800 Calories of Glyco-Durance with some additional
Electro-Durance added in) on Cummings Street. Transition opened about a minute
later. There was only a small group of people at transition at this point so it
was pretty quick pumping my tires, placing my nutrition (1 x 400 Calorie Bottle
of Glyco-Durance in my front hydration bottle + 1 x 800 Calorie bottle of
Glyco-Durance behind my seat) on the bike and powering up my Garmin Edge 820. By
about 0445 I was done in transition and headed back down the hill to our house.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-Wy2fRu7Xis-bcVQYshUyb-9AnJWyX2_U5XcuN6ysavMJ9RVOX8hKbUFIgY-4lfH8LVOkRtTCkE9_OdieTvx8_cd4EAabneiFTKx5H34Js8O6eJUfkO7YcDPWWEUDkbe2PGdH0ao3A5I/s1600/IMG_0658+%25282%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1577" data-original-width="1600" height="315" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-Wy2fRu7Xis-bcVQYshUyb-9AnJWyX2_U5XcuN6ysavMJ9RVOX8hKbUFIgY-4lfH8LVOkRtTCkE9_OdieTvx8_cd4EAabneiFTKx5H34Js8O6eJUfkO7YcDPWWEUDkbe2PGdH0ao3A5I/s320/IMG_0658+%25282%2529.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Abby, me, and Ruth!</td></tr>
</tbody></table>
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgi_k2KcI4RwoNqNwcJuFPsvRHB-HU63xuNPusLjTxsK_OKTeEN9I17eX6h7a_BWLcvnos4xtv_Pkrct3ue31wG8ZWwuA4y96LqK7ZsvjxEkD57olpAR1YNzvaz6uwHktr1i4oyRnsUHo/s1600/IMG_0661.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgi_k2KcI4RwoNqNwcJuFPsvRHB-HU63xuNPusLjTxsK_OKTeEN9I17eX6h7a_BWLcvnos4xtv_Pkrct3ue31wG8ZWwuA4y96LqK7ZsvjxEkD57olpAR1YNzvaz6uwHktr1i4oyRnsUHo/s400/IMG_0661.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">All set for the start!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At 0600hrs Claudia, Ruth, Abigail, and myself headed up to
Mirror Lake for the swim start. Dad, Mom, James, and Klara had decided they
would wait to see me on the bike. I kissed Claudia and the girls and then went
out for a quick warm-up swim and then lined up. I figured conservatively that I’d
swim about a 1:10 and maybe a little faster if I had a really good swim. So I
lined up in the 1:00-1:10 swim coral. I put myself about a quarter of the way
back figuring I’d probably be able to find a set of feet to swim off. At
shortly after 0640hrs I was off. I decided I would swim a little to the left to
try and avoid any of the chaos. Surprisingly the first loop of the swim was
relatively uneventful. There was of course a little contact around the two turn
buoys, but other than that it was really tame, thankfully. I was able to find a
good set of feet for most of the return trip. I felt very comfortable in the
water and having to run out and back into the water for the second loop kinda
messed up my rythm. I didn’t get much of a draft around the second loop, but I
just tried to focus on relaxing and swimming steady. I was surprised to see
Mikael as I exited the water and realized that I must have had a decent swim.
Though at the time I had no idea and really wasn’t too concerned. Swim 1:06:50. </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRl-lyduVsAtTgrNCdC4KQpBiKG_iVFE-ukZjvipq5CERQy_onfqkzfoLPTccAvobuq5c5pfnRfS3dOCeY2ZbJXkrt7SKeTtODCx3ijyYduT8thWUdICNa9LOjumKg4LomBHiLjOplSgE/s1600/IMG_0683+%25282%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1317" data-original-width="1264" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRl-lyduVsAtTgrNCdC4KQpBiKG_iVFE-ukZjvipq5CERQy_onfqkzfoLPTccAvobuq5c5pfnRfS3dOCeY2ZbJXkrt7SKeTtODCx3ijyYduT8thWUdICNa9LOjumKg4LomBHiLjOplSgE/s320/IMG_0683+%25282%2529.JPG" width="307" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heading out!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I went through transition efficiently, but made sure to take
the time to slip into a pair of socks and apply some additional sunscreen. Then
it was off to start the bike. I had one goal and that was to go sub 5hr on the
bike. So I really focused on pushing a solid effort, but not going too crazy. I
was passing quite a few people and was a little surprised how relatively easy
it was to ride my way up to near the front. I went through the first loop in
about 2:26 and my power numbers were probably a bit higher than I wanted. I believe
I was sitting at about 208W Avg and 220 NP. So I told myself to back off the
effort a little on the second loop, but not so much as to not break 5hrs. I
didn’t struggle on the second loop, but I certainly didn’t feel as strong. I
had some minor cramping, or more like I felt the muscles starting to cramp in
my left and then right quad then right hip so I simply started to increase my
intake of F2C Electro-Durance around the 3.5-4 hr mark. I had done a good job
of consuming all my Glyco-Durance so by the end of the fourth hour I was out of
Glyco-Durance. I knew I had the Calories in me or at least they were being absorbed
in the stomach so I switched to water and Electro-Durance from my bento box for
the duration. (Note: For contingency I put 2 x Rekarb Gels, 1 x HOT SHOT, and 1
x tube of Electro-Durance in my Bento Box). I was happy to be off the bike knowing
that I had achieved my goal of biking sub 5hrs and now it was a question of how
well I could run. Bike 4:57:49, Power 199W Avg, 216W NP. Oh yeah, and top speed of 89.9km/hr on the descent into Keene!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Note: I made the mistake of leaving the normal F2C Water
bottle lids on my bottles instead of replacing them with the high flow lids. As
a result the Glyco-Durance was coming out too slowly so I put the concentrated
mixture in my front aero bottle by removing the lids. For next time, I either
need to completely fill up the bottles by adding additional water and/or by
using the high flow lids. </div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_MXlQvhFqQxrIoPGBKk5D9-HBAKaqJulyNz0f8OLoJ4zrfDh1LNjOTkHXFGDKKw3olqLtkSJn2lZ6svSf3zqAxWtYa4GmAfVNLljuy27lT30Wbov3-o5e_6EOq0_GZFu37MqnWPBtjwA/s1600/IMG_0701+%25282%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1225" data-original-width="1600" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_MXlQvhFqQxrIoPGBKk5D9-HBAKaqJulyNz0f8OLoJ4zrfDh1LNjOTkHXFGDKKw3olqLtkSJn2lZ6svSf3zqAxWtYa4GmAfVNLljuy27lT30Wbov3-o5e_6EOq0_GZFu37MqnWPBtjwA/s320/IMG_0701+%25282%2529.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5DCJ0kdOZ-ueU4vUktgFlsNpU-3er1Wt-o1o8G0gUoS_suuDesa7u8helLF8IVEastUuGQDl8FpnZVCA5NmegciJUCqR_r9KHuYuT1LI7ynPyoWMvy-ajifGXvjeTsN_mIl7I9gfOEvw/s1600/IMG_0721+%25282%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1159" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5DCJ0kdOZ-ueU4vUktgFlsNpU-3er1Wt-o1o8G0gUoS_suuDesa7u8helLF8IVEastUuGQDl8FpnZVCA5NmegciJUCqR_r9KHuYuT1LI7ynPyoWMvy-ajifGXvjeTsN_mIl7I9gfOEvw/s320/IMG_0721+%25282%2529.JPG" width="231" /></a></div>
<div class="MsoNormal">
I was happy to see my personal cheering squad at the bottom
of the first hill. I was feeling very strong. Perhaps not as strong as I felt
at Ironman Arizona in 2016, but I was feeling quite good. I figured I’d go by
feel as that has generally worked well. I was slowly realing in a couple of the
other age groupers in front of me and running through a few of the pro men who
had clearly hit their limit, but were prepared to just finish. It was great to
see Brad Williams and<span style="mso-spacerun: yes;"> </span>Colin Laughery
(both racing in the pro field) out on the course. I had raced against both previously
in the age group ranks and had watched them make the switch to the professional
field. I have so much respect for these guys. The run was really solid, but it
was quite humid on River Road. With about 16km to go I could start feeling both
my quads starting to tighten up though I think it was more fatigue than actual
cramping. To ensure I didn’t cramp, I pulled out my second F2C Electro-Durance
tube from my race belt and started taking a little every couple kms. Each
kilometer my quads got progressively worse, but I focused on just continuing to
run just reminding myself to continue placing one foot in front of the other. The
last 10km were very tough, but knowing I didn’t want to get passed was enough
to keep me going. Run 3:01:17. </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhweu8GIQhw79jj4sDrOYST0IGVWI9sN6RYkiicPJY6pZ6EORolqHrbWGAbf6XjmBD40LS3gTpzXgYJwVz5_r5FagcRlT_9nrn3TOvrYwE0sl2R8ewMOwI0dPCawfSn9jlzpAynxFlmfUw/s1600/IMG_0743.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhweu8GIQhw79jj4sDrOYST0IGVWI9sN6RYkiicPJY6pZ6EORolqHrbWGAbf6XjmBD40LS3gTpzXgYJwVz5_r5FagcRlT_9nrn3TOvrYwE0sl2R8ewMOwI0dPCawfSn9jlzpAynxFlmfUw/s400/IMG_0743.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heading onto the red carpet and the finish!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Final Time 9:12:36. 1<sup>st</sup> M35-39, 2<sup>nd</sup>
Amateur or Age Grouper, and 11<sup>th</sup> Overall. Perhaps more importantly I
had achieved my goal of biking sub 5hrs on the course while still executing a very
good run (though it would be nice to have achieved a more even split).</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUUO_7BskU6Wq2j6U7o_vJZfOPg58szwLJG_v6gOYnhg2heHir4uHUbhoNbo9gFUOaGAEd2FP0ou-4vfgybCdnOV1_T7aVwB8BwSocQZ9MDddMxBl40wd3nWqvvQ2iC0Qozj_3j_5t-vM/s1600/IMG_0812+%25282%2529.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="918" data-original-width="1600" height="366" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUUO_7BskU6Wq2j6U7o_vJZfOPg58szwLJG_v6gOYnhg2heHir4uHUbhoNbo9gFUOaGAEd2FP0ou-4vfgybCdnOV1_T7aVwB8BwSocQZ9MDddMxBl40wd3nWqvvQ2iC0Qozj_3j_5t-vM/s640/IMG_0812+%25282%2529.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">F35-39 and M35-39 Podium</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A big congrats to Matt Malone on being the first overall
amateur and to Brad Williams for finishing 10<sup>th</sup> in the Professional
Field. </div>
<div class="MsoNormal">
<br /></div>
Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com5tag:blogger.com,1999:blog-7096112827513206279.post-9423341517004738142019-06-30T18:21:00.000-07:002019-06-30T18:21:17.315-07:002019 Ironman 70.3 Mont-Tremblant<!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
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<tr><td class="tr-caption" style="text-align: center;">2019 CAF Triathlon Team at Ironman 70.3 Mont Tremblant</td></tr>
</tbody></table>
<br />
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So I don’t even know where to start. It’s been a rough few
months. I’ve just mentally and physically been exhausted. I’ve had a constant
cold for the last month and I’ve just not felt right whether it’s my right hip
or my lower back. And mentally I’m sure my DNF in Boston hasn’t helped the
matter. I’d essentially given up swimming since Kona and had only recently
(read two weeks ago) gotten back into the water. Instead of becoming frustrated
with not feeling great, I’ve just taken the opportunity to spend more time with
Claudia and the kids. So to be honest, I wasn’t really expecting too much at Ironman
70.3 Mont Tremblant. I knew my bike fitness was coming back and running fitness
would somewhat be there; it would just be more of a question of how the hip held
out. I’ve been more focused on getting fit for Ironman Lake Placid than trying
to get ready for Tremblant 70.3. I’d seriously thought of skipping the race,
but it just didn’t seem right.</div>
<br />
<br />
<br />
<br />
<div class="MsoNormal">
I headed up to Mont-Tremblant Thursday night after picking
up a few of the Cdn Armed Forces Triathletes at the Ottawa Airport. Friday
morning, I got up early and did an easy 10km run, followed by a 2km swim and
finally a 70km bike. My lower back was quite sore, so<span style="mso-spacerun: yes;"> </span>I wasn’t really sure how it was going to play
out. I figured rather than trying to “taper” for this race, I’d use the weekend
as an opportunity to build my fitness (in essence the plan was to get an
Ironman in over the course of the weekend). Friday afternoon I did athlete
check-in and then Friday night we had a Cdn Armed Forces gathering at J&B
Ski Lodge.</div>
<div class="MsoNormal">
<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyYKa1qmuoQMaqyJTboxnKt6ZojD4As60eozjEeDgpUfJWNjrfETpkpEkoke8-dzBwYAg_s634fpHNe_vZTKqZelZIy6Hu04c6EvVTZaUpGRoWzBuIo8XskNMRbHPr8AwsIUnTcIrY3co/s1600/IMG_E0405.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyYKa1qmuoQMaqyJTboxnKt6ZojD4As60eozjEeDgpUfJWNjrfETpkpEkoke8-dzBwYAg_s634fpHNe_vZTKqZelZIy6Hu04c6EvVTZaUpGRoWzBuIo8XskNMRbHPr8AwsIUnTcIrY3co/s400/IMG_E0405.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fred, Andrew, and I posing with are Argon 18 E-119s in Transition!</td></tr>
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<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqldfqbXpcGKza8pakwydX2n-gv407UIBD1UALET-sn1rYrCV14psqXh8P9rgxze-xq_ii4VG3h2-PygqoK3BYPESP1rPWAdvtdquZ2fXenCtVc81DASHIlf5ZuNPyzRcFuexrWzF6XEA/s1600/IMG_E0409.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqldfqbXpcGKza8pakwydX2n-gv407UIBD1UALET-sn1rYrCV14psqXh8P9rgxze-xq_ii4VG3h2-PygqoK3BYPESP1rPWAdvtdquZ2fXenCtVc81DASHIlf5ZuNPyzRcFuexrWzF6XEA/s320/IMG_E0409.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The steed is ready to roll!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Saturday morning I did the usual pre-race day workout (about
a km of swimming, 40min of biking, and then an easy run of about 15min). Early
in the afternoon I checked in the bike and then waited for Claudia and the kids
to arrive. James had his Birthday party in the morning so after that Claudia
drove up to Tremblant.</div>
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<tr><td class="tr-caption" style="text-align: center;">All set to race and cheer! (Clearly Ruth and James aren't impressed!)</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Sunday morning I was up at shortly after 4. After the usual
breakfast of a couple eggs, a banana, a cup of coffee, and some toast with jam,
I headed down to transition with Fred and Andrew. I got body marked, topped up
my tires, put my F2C nutrition on the bike, and then headed back to the lodge
to relax for a bit. I put on my wetsuit and then shortly after 6:15 we headed
down to the swim start. The Pro Men started at 0700hrs, the Pro women at 0705hrs and
then at 0710hrs the rolling start for the age groupers began. I lined up at the
front of the 33-36min coral as I figured that if I had a good swim I’d be in
the 33min range and if I had a bad swim I’d be in around 35min. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The swim was relatively uneventful. I managed to grab a set
of feet here and there but for the most part I swam solo and just enjoyed the
cool water. I exited the water and didn’t even bother checking the watch. I
figured regardless of what time it was I’d be frustrated. Swim time was 34:03 pretty
much exactly where I expected to be. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Through transition and onto the bike with Fred. Fred passed
me in the opening km and then a few kms later I passed him. Once we were out on
the highway, he passed me and slowly started to pull away. I pretty much ignored
my power numbers and rode by feel. I tried to ride a little cautiously knowing
that I needed to save a little juice for the Duplessis section of the course. I
caught back up to Fred on the Duplessis section of the course, we exchanged
positions a couple times, and then I put a little push in heading into
transition to pull away. Bike Time 2:20:01. NP 236W, Pavg 221W</div>
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<tr><td class="tr-caption" style="text-align: center;">Off the bike and headed into transition!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I headed through transition quickly and at this point my
back was quite sore. Each foot strike drove a little pain through the lower
back and I felt like I was crawling along. I just ignored my watch and did what
I do best - just ignore everything and run. It was great seeing all the CAF
triathletes out on the course. Run Time 1:21:58.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5AER_uYG8TQUwCc53e4GyV9oMCZx5fST2Ggk5Um4OWXZDcpeqM2m9-OoRSG7rZg_hu0JUz-oaYn_rbj_rDfXhDp29KDRLFuMNphrz4lgcBoPlJAYQKzYxDZwxDA4Ao99o6LLpSqjcSOA/s1600/64910525_2442313619331653_1803076087459086336_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="960" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5AER_uYG8TQUwCc53e4GyV9oMCZx5fST2Ggk5Um4OWXZDcpeqM2m9-OoRSG7rZg_hu0JUz-oaYn_rbj_rDfXhDp29KDRLFuMNphrz4lgcBoPlJAYQKzYxDZwxDA4Ao99o6LLpSqjcSOA/s400/64910525_2442313619331653_1803076087459086336_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Final Stretch!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Cant’t say enough about the race that Dominque Piché and his
team continue to put together in Tremblant. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz_WCYVFc-NjjVbeeQ66rrVC_ZJKFn1psok5Zfc3oijQejsNVbXLjab6QhqW4kgi5xQGYu-8SjkmVmYC9FwOVtDdUSyi4K3563FXDRm7CN573PFDqlgR0J5IlXwVv8ilyX957BT_Ru1cU/s1600/IMG_E0376.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="849" data-original-width="1600" height="338" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz_WCYVFc-NjjVbeeQ66rrVC_ZJKFn1psok5Zfc3oijQejsNVbXLjab6QhqW4kgi5xQGYu-8SjkmVmYC9FwOVtDdUSyi4K3563FXDRm7CN573PFDqlgR0J5IlXwVv8ilyX957BT_Ru1cU/s640/IMG_E0376.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Presentation to Dominique Roy (Race Director), accepted by Marc Roy, from the CAF Triathlon Team!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I was certainly happy with my race, but even more proud of
the great showing by all the CAF athletes!</div>
<div class="MsoNormal">
<br /></div>
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<tr><td class="tr-caption" style="text-align: center;">M35-39 Podium!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Final Time 4:20:17. Good enough for 33<sup>rd</sup> Overall,
2<sup>nd</sup> in M35-39, and 5<sup>th</sup> in the Canadian Armed Forces.</div>
<div class="MsoNormal">
<br /></div>
Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com1tag:blogger.com,1999:blog-7096112827513206279.post-522821214861130642018-10-17T01:16:00.000-07:002018-10-17T01:16:37.429-07:00Umeke Bowl #2 – Military Division Champion – Ironman World Championship<!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
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<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
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<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
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<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
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<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
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<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
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<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
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<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
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</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3OOb79ONb94sfON4V8A0qEluY-7RbrblNCfAMuNJAo75Lux5EN800aJq5K8QzwCwYNwFhG8PdDwv2TZChtnHEVBkq1FdPTNy-xtzTBIw7gn__4tBzCHqbYd1LFbrp3jCLR_mUUgL4i-4/s1600/44167131_507832689683499_7063617731714613248_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="960" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3OOb79ONb94sfON4V8A0qEluY-7RbrblNCfAMuNJAo75Lux5EN800aJq5K8QzwCwYNwFhG8PdDwv2TZChtnHEVBkq1FdPTNy-xtzTBIw7gn__4tBzCHqbYd1LFbrp3jCLR_mUUgL4i-4/s400/44167131_507832689683499_7063617731714613248_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Military Awards: Me & Emma (U.S. Navy) (Photo Credit Mike Lemaire)</td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
<div class="MsoNormal">
</div>
<div class="MsoNormal">
So seeing as I have been blogging about most of the week’s
activities, this post will solely focus on race day. It’s a day in which I
considered not even starting the race. It’s a day in which I considered making
this my last Ironman World Championship. It’s a day in which I considered “walking”
the run. And it’s a day in which I became the Military Division Champion at the
Ironman World Championship. Never give up! Press on towards the goal…Philippians
3:14.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So I woke up shortly before 0340hrs. I had my alarm set for
0345hrs but it amazes me how the body seemingly knows when it needs to get up. I
had my usual race day morning breakfast of a couple eggs, a bagel with jam, a
banana, a glass of orange juice, and of course a cup of coffee with a little cream.
Besides that, I was sipping on a bottle of F2C Glyco-Durance. I had slept ok,
but I was still not feeling at 100%. I had gotten a stomach bug before leaving
Ottawa and I just couldn’t seem to shake it. Everything I ate just seemed to be
going through me and being in the heat certainly didn’t seem to help. I wanted
to race, but I was concerned that my stomach would be a factor, but I didn’t
know how much. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Dad, Eric, and I headed down to transition around 0445hrs.
Dad dropped us off at the corner of Palani and Kuakini Highway. I dropped off
my bike special needs bag (behind the hotel) and then proceeded to body marking
and weigh-in which went super quickly. The lines hadn’t really started to form
yet and the volunteers were being very efficient getting people through. I
dropped off my nutrition at my bike, pumped up my tires, and did a quick once
over on my bike. Then it was time for the waiting game. As soon as the Pro
Women were off, they started allowing the age group men into the water. So by
about 0640hrs I was headed into the water and out to the Roka Buoy on the far
left of the swim course. </div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoIVtpYxcXIS6Qb8MT-zgA0V0ToAltipkH5Cd81PcRQcZTDIpuE8JSHsfiVvW0IF79-r9Fewos_4oYSazyEHvSRI89X9KuQFCcwwx57ot2IKSm3EhWYKB8BvZMHTp_7tN4YlL0FXXHWAs/s1600/DSC_0389.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoIVtpYxcXIS6Qb8MT-zgA0V0ToAltipkH5Cd81PcRQcZTDIpuE8JSHsfiVvW0IF79-r9Fewos_4oYSazyEHvSRI89X9KuQFCcwwx57ot2IKSm3EhWYKB8BvZMHTp_7tN4YlL0FXXHWAs/s640/DSC_0389.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Male Age Group Mass Swim Start!</td></tr>
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At 0705hrs, the cannon sounded and we were off. The water was super flat to the point where you could actually see the turn-around boat (the
Body Glove dive boat)…I don’t ever recall being able to see it at the start
before. I had planned to stay wide left and slowly start veering to the right
in order to avoid much of the chaos of the mass start. It seemed to work
relatively well and there was some contact initially but nothing too significant.
I probably ended up veering a little more to the right initially than I wanted.
The swim was quite uneventful with the typical contact at the beginning, more
contact around the turn around boat and then some more contact as you got
closer to the Pier. I wasn’t able to catch a set of feet on the way out but
managed to draft for most of the return trip. I was a little disappointed to see
1:11:xx on my watch as I exited the swim, but all things considered it is what
it is. Official swim time was 1:12:01.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Through transition efficiently while taking the time to put
on sunscreen and Compressport calf sleeves and socks. It was onto the bike
which I anticipated would initially be congested. As I rode up Kuakini Highway,
I passed Ben (my team mate). Once out onto the Queen K things started to spread
out. I started to slingshot past people and I was optimistic that the draft
packs would stay away. Well, was I ever wrong. 10-15 guys pass me clearly
drafting (I’m ticked off), I drop back and ride legally, regain my composure
and then proceed with passing the “pack”. I put a surge in for a few minutes
after passing the remnants of the pack and then settled into my rhythm. Ten or
fifteen minutes go by and then the “pack” passes me again. Ok, so now I’m getting
torqued, regain my composure, ride legally, and proceed with passing the pack
again. Same thing, put a surge in after passing the pack and all should be good….wrong.
Fifteen or so minutes go by and then the massive pack passes me…40 or 50 guys
some of who near the back are riding on the bull horns…WTH! Pause, breathe,
relax, and I remind myself that this same stupidity happens every year. Let the
pack go, ride legally, and then make a move. Motorbike pulls up slowly by the pack
in front of me and gives blue card to one guy for blocking and then moves on.
WTH…seriously only one card in that whole pack. I slingshot myself past the
pack, put a little bit of a surge in, ride my effort for ten or so minutes, and
the “pack” reappears. I’m just about losing my mind at this point. Calm down,
let the pack go, ride legally, recover, and then let’s hammer our way through the
pack another time. Hopefully this time it will be the last and it is. So by the
time we hit Waikoloa I’m back holding my effort, doing my thing, with no pack or
at least none I see. I’ve been forcing myself to stick with my nutrition plan, stomach isn’t happy, but lots of water seems to be helping. Staying cool with
cold water from the aid stations is also a blessing. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The climb up to Hawi was calm, too calm. Almost no wind…wow!
I’m wondering when the wind will start. Hit the turn around, still nothing; hit
the descent, still nothing; climb back to the Queen K, still nothing. Fully
anticipating the headwind will appear on the return trip, but it doesn’t. Nice
steady effort and suddenly I am back in Kona rolling into transition. <span style="mso-spacerun: yes;"> </span>I’ve followed my nutrition plan, but my stomach isn’t feeling great. Absolutely stoked knowing I’ve just ridden a
4:34. Power 202W average, NP 214W, VI 1.06.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Nutrition: 1 x 400 Calorie, 1 x 800 Calorie, 1 x 600 Calorie
bottle of Glyco-Durance (Strawberry-Kiwi + Unflavoured) plus an additional
scoop of Electro Durance for each 100 Calories of Glyco-Durance. In addition to
the Glyco-Durance, I had 500mL of Red Bull at special needs. </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNKhJQyjZRVgEehcEuBkOli-fbugfaXVaL2f031R1FyPEs2rFNG847dwpkBkJAyXd8V2TD7qvpBLwIWirQ4b4ppPWUK9eGpqhRQ9OeDG5tl6wyHCrJ45w5qBM26JroNuvUIRv3srfyiPs/s1600/DSC_0443.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1067" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNKhJQyjZRVgEehcEuBkOli-fbugfaXVaL2f031R1FyPEs2rFNG847dwpkBkJAyXd8V2TD7qvpBLwIWirQ4b4ppPWUK9eGpqhRQ9OeDG5tl6wyHCrJ45w5qBM26JroNuvUIRv3srfyiPs/s400/DSC_0443.JPG" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heading towards Ali'i Drive</td></tr>
</tbody></table>
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<br /></div>
<div class="MsoNormal">
Through transition, lots of sunscreen, and out onto the run.
My legs feel great, my stomach isn’t happy, and my body feels like it is
shutting down. Out Ali’i Drive and I’m quickly realizing my body isn’t liking
this. I’m frustrated, knowing I want to race, but realizing the body is just
not willing to go there. I walk a couple aid stations on the return trip. Ice, cold
sponges, and water seem to help, but I feel like I need to walk. The stomach
doesn’t like Gatorade or Red Bull, but it seems fine with Coke. I tell myself
to keep going as the family is waiting on Kuakini Highway near McDonalds. I
make it there walk a bit, shake my head at my Dad, and point to my stomach. I
see Claudia (I'm hoping I'll get some sympathy and a hug) instead she points and says “get going”. (In reality she probably waived and said some words of encouragement). I start running again and I make it to the
end of Kuakini Highway and then decide to walk up Palani. I feel like a
failure. I tell myself pace yourself, walk the aid stations, keep the body cool,
and see what happens. I really feel like I should be walking, but I don’t
really want a repeat of 2013 so I keep running (though it seems more like a
fast shuffle). I know Alex (my team mate) is only a minute or so ahead of me
and Michael Brown reminds me of that as I go by him. I have no idea where the other military
folks are. I finally make it to the top of the Energy Lab and Brett King passes
me (I’m shocked, I figured he was way out front). <span style="mso-spacerun: yes;"> </span>Down into the Energy Lab to the turn around
and now the dreaded climb up. I pass Brett (I didn’t see him at first); we run
together for a hundred meters; neither one of us is feeling great. He says he
will need to stop at the next blue rocket so I figure I might as well press on. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I make it out of the Energy Lab and I convince myself that
it’s home free from here…just do my best and finish. I see Mikael Lemaire
(another team mate) and he screams at me to get going as Alex is just up the road.
I finally manage to catch Alex. I check that he is ok and then keep going. I
see an Every Man Jack uniform up ahead and realize that it’s my buddy Matt Davis
from the USAF. I catch up to him thinking that we can jog it in together. We briefly
walk and chat and then he tells me to get going. At this point, I realize that I
might be in the lead for the military division…not really sure, but that’s
enough for me to bury myself. My left quad is close to seizing up, I can feel
it, but I ignore it and keep pressing. I complete the final climb up the Queen
K to the top of Palani and then push my way to the finish. I’m absolutely
exhausted, absolutely spent, and completely zoned out. </div>
<div class="MsoNormal">
<br /></div>
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I had no clue what my finish time is and absolutely no idea
what my run time was. After getting a post race massage, I was finally able to
get over to Training Peaks to obtain my results. I was shocked to learn that my
final time was 9:11:45 and that I had run a 3:17:13. </div>
<div class="MsoNormal">
<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbr85JbdpLCOUZJmZXdLFtQgqJ3GomVaKTQ8TrxMcSl6CkH2mT7ZircCBAd_20jA_QItcFYrMjKiDsq4nzBQJA1m4L6lzw3ZYFUmsqtxy2EVcRri9ojLtDcknxXtfRrQhDyFRTUA7tDTw/s1600/PA151628+-+Copy.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbr85JbdpLCOUZJmZXdLFtQgqJ3GomVaKTQ8TrxMcSl6CkH2mT7ZircCBAd_20jA_QItcFYrMjKiDsq4nzBQJA1m4L6lzw3ZYFUmsqtxy2EVcRri9ojLtDcknxXtfRrQhDyFRTUA7tDTw/s400/PA151628+-+Copy.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A coveted Umeke Bowl from the Ironman World Championship</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHdQJ9t7Q4RD9G-6ym4XiMiMJkxOed4JjIoUTurR64NPGJ-HCucxtK2_WAsgZ5-2zDNJA_MCQPQIpaSoxi_9iNAhepKT3dITHgaPjQpCh6tRDNz1sdtonXKEuOTh8t-pMwYZ9d31HJlNM/s1600/PA151627+-+Copy.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHdQJ9t7Q4RD9G-6ym4XiMiMJkxOed4JjIoUTurR64NPGJ-HCucxtK2_WAsgZ5-2zDNJA_MCQPQIpaSoxi_9iNAhepKT3dITHgaPjQpCh6tRDNz1sdtonXKEuOTh8t-pMwYZ9d31HJlNM/s320/PA151627+-+Copy.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A close-up of the inscription on the Umeke Bowl!</td></tr>
</tbody></table>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My placing was 186<sup>th</sup> Overall, 39<sup>th</sup> in
the M35-39 division, 127<sup>th</sup> Age Grouper, 2<sup>nd</sup> Canadian Amateur
(4<sup>th</sup> Canadian Overall including the Professionals) and 1<sup>st</sup>
Military Division.</div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh6pJ0U4ZjomSsbm3KXxPbQj9hoaTm6YtUC7medCKxzreLhRYYD_2C8pgZeandFi8U7tP2e56yj9YNF9fsf-Byan6UZU-wH6GjUUQmCsQY1hx76DUz2rGVsOiDDXqM_qWAje4gQOmRF7w/s1600/DSC_0255.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh6pJ0U4ZjomSsbm3KXxPbQj9hoaTm6YtUC7medCKxzreLhRYYD_2C8pgZeandFi8U7tP2e56yj9YNF9fsf-Byan6UZU-wH6GjUUQmCsQY1hx76DUz2rGVsOiDDXqM_qWAje4gQOmRF7w/s400/DSC_0255.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me and my team! Thanks for the amazing support!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com1tag:blogger.com,1999:blog-7096112827513206279.post-8149505258261718652018-10-12T22:18:00.003-07:002018-10-12T22:18:56.475-07:00D-1: The Day before the Big Dance<!--[if gte mso 9]><xml>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL4Qas9KQr2T08yVBP1pOdv1t3KkgWYoRcpdyAuUSH1P6G1Ii8Vz-GBJ_hAX8_02iwiVnVI96-Hnyu6J67GsTHvLnRQLO8Q8rp03IU9NSWosClNjYGITqy-95AQRrfeAXBvLcrQC17wpI/s1600/DSC_0023.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1218" data-original-width="1600" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL4Qas9KQr2T08yVBP1pOdv1t3KkgWYoRcpdyAuUSH1P6G1Ii8Vz-GBJ_hAX8_02iwiVnVI96-Hnyu6J67GsTHvLnRQLO8Q8rp03IU9NSWosClNjYGITqy-95AQRrfeAXBvLcrQC17wpI/s400/DSC_0023.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Beast (aka my Argon 18 E-119 Tri+) washed and ready to roll!</td></tr>
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Today was a relatively relaxing day. Claudia and I headed down
to the pier shortly before 6 so that I could be in the water as soon as it was
light enough. I did an easy swim of just over a kilometer. Following the swim, I
headed out to the Queen K for an easy 40min ride. While I rode, Claudia went for
a run along Ali’i Drive. Following my easy ride, I did an easy 5km run along Ali’I
drive. </div>
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<tr><td class="tr-caption" style="text-align: center;">Last activation run in the books!</td></tr>
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Then it was back to the house for some breakfast, cleaning
my bike, mixing my nutrion (F2C GlycoDurance + Electro Durance) and packing my
race bags. In the afternoon, I checked in my bike. A big thanks to my volunteer
Sherpa in transition, John. He traveled from Chicago so that he could
volunteer at this race and experience the vibe here in Kona. Keep working at it
John and one day you’ll be racing here. </div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv3y147gHDLyNq2LGaXQd4amhBUb-0-gm7ZvMwWIffd-3lCn2Xa3cZ5HPLkRMTY6F9DiTe1sWFqedWogYvYFylW4QsJFVWUYOyqyL8F9aorBbDFhr8esI7tTnD-KnmOJX9tc0tz-FECjE/s1600/PA121623.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv3y147gHDLyNq2LGaXQd4amhBUb-0-gm7ZvMwWIffd-3lCn2Xa3cZ5HPLkRMTY6F9DiTe1sWFqedWogYvYFylW4QsJFVWUYOyqyL8F9aorBbDFhr8esI7tTnD-KnmOJX9tc0tz-FECjE/s320/PA121623.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">John - my check-in Sherpa enjoying the energy! </td></tr>
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<br /></div>
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For the rest of the afternoon I chilled at the house, swam in the pool with the girls, ate
dinner, and did recovery in my Rapid Reboots. </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6YsFH_Z3_m-7o4L4JVNsiYpixFmP9jLaXcY3zv8-CrmFn9wo41i4wI0YmVzKGIu6Y0WgtgfmV_wIJ4m5BZ0Au3IoludlqHtgYvuOKIStXEMSCrCMGIbHAdEoB-GuV4lqcAybkwEyXUFQ/s1600/IMG_0692.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1421" data-original-width="1600" height="355" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6YsFH_Z3_m-7o4L4JVNsiYpixFmP9jLaXcY3zv8-CrmFn9wo41i4wI0YmVzKGIu6Y0WgtgfmV_wIJ4m5BZ0Au3IoludlqHtgYvuOKIStXEMSCrCMGIbHAdEoB-GuV4lqcAybkwEyXUFQ/s400/IMG_0692.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Some Rapid Reboot Recovery action and some time with Abby!</td></tr>
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<br /></div>
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So one last sleep and then it’s all systems go. Feeling
privileged to be racing on this Iconic Course for the 40<sup>th</sup>
Anniversary of the Ironman World Championship. Looking forward to what tomorrow
will bring. To Him be the Glory!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let's do this!</div>
Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com0tag:blogger.com,1999:blog-7096112827513206279.post-51373712371983986512018-10-12T01:02:00.003-07:002018-10-12T01:02:58.286-07:00D-2: Athlete BanquetSo today was a recovery day with zero training scheduled. I slept in till about 0630hrs and then got up and had a light breakfast.<br />
<br />
At 0830hrs, Eric, Claudia, and I headed down to the formal gardens at King Kamehameha’s Kona Beach Hotel for the military reception hosted by Ironman.<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Canadian Military Athletes: John, Eric, Ben, me, Alex, and Vince</td></tr>
</tbody></table>
<br />
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<tr><td class="tr-caption" style="text-align: center;">Military Athletes - Representing France, UK, Canada and the U.S.A.</td></tr>
</tbody></table>
<br />
<br />
After the reception, I headed to the Athletica booth on Ali'i Drive to assist F2C. Claudia brought Ruth down so she could help out as well.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3B9kC11TZtCbD2QIrH7hyeEmrBDz40PEaE60_mL2GBSFrKI0epns1ys6dD8d4AbXiPQUNJ3cxvlsSiL8fu2YXRaD32-ME8JDKo2jI8uKHhHeh2ZTTD1rRqcox54I33mfVxTaLfQYBZRg/s1600/PA111616.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3B9kC11TZtCbD2QIrH7hyeEmrBDz40PEaE60_mL2GBSFrKI0epns1ys6dD8d4AbXiPQUNJ3cxvlsSiL8fu2YXRaD32-ME8JDKo2jI8uKHhHeh2ZTTD1rRqcox54I33mfVxTaLfQYBZRg/s400/PA111616.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ruth and I at the F2C Station</td></tr>
</tbody></table>
<br />
After a couple hours of serving up Hydra Durance and Electro Durance for the passer-byes we headed to the expo for another quick look.<br />
<br />
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<tr><td class="tr-caption" style="text-align: center;">Buying some new Roka R1 Goggles</td></tr>
</tbody></table>
I spent the afternoon relaxing, enjoying Thursday night NFL football while my legs enjoyed some recovery in the Rapid Reboot.<br />
<br />
And in the evening we enjoyed the Welcome Banquet!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd1oX50ZMDccCcp7W5oLE-tlDQta_Z6Eh1Vs_lhwzdGRVzDwP0z9IA2OkMsWB_DRvRglKcHvcaCVb_FyX9JjZQ-ToCQ0PJR79KUmu0VjE3XqEDVaMOHzgc36mLPJa1JDWozBDumuGsQ64/s1600/DSC_0008.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1060" data-original-width="1600" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd1oX50ZMDccCcp7W5oLE-tlDQta_Z6Eh1Vs_lhwzdGRVzDwP0z9IA2OkMsWB_DRvRglKcHvcaCVb_FyX9JjZQ-ToCQ0PJR79KUmu0VjE3XqEDVaMOHzgc36mLPJa1JDWozBDumuGsQ64/s400/DSC_0008.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Athlete Welcome Banquet!</td></tr>
</tbody></table>
<br />
Another fantastic day in Kailua-Kona!<br />
<br />
It's starting to get really real! Race day is fast approaching. <br />
<br />
<span style="font-family: "calibri" , sans-serif; font-size: 11.0pt;"></span>Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com0tag:blogger.com,1999:blog-7096112827513206279.post-35937461829348928342018-10-10T23:21:00.000-07:002018-10-10T23:32:44.320-07:00D-3: It's getting real!So today was another beautiful day in Kailua-Kona. I started off the day with an easy 40min run along Ali'i drive.<br />
<div class="separator" style="clear: both; text-align: center;">
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<br />
After the run, Claudia and I headed back to the house for breakfast. I rode down to the expo shortly before 0900hrs so that I could drop off my bike to Dominque Fortin, Head Argon 18 Mechanic, so he could have a quick check of my bike prior to race day.<br />
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<tr><td class="tr-caption" style="text-align: center;">Dominque and I at the Argon 18 Tent</td></tr>
</tbody></table>
<br />
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<tr><td class="tr-caption" style="text-align: center;">And while at the Argon 18 booth who shows up...Crowie (Craig Alexander)!</td></tr>
</tbody></table>
<br />
<br />
My parents, Claudia, and the kids met me at the expo.We assembled a couple bikes for local kids (Bikes were sponsored by FLO Cycling) and then did a quick tour of the expo.<br />
<br />
Up next was a trip to Greenwell Farms to sample some lovely Kona Coffee and enjoy a Coffee Tour.<br />
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<tr><td class="tr-caption" style="text-align: center;">Greenwell Farms - Coffee Shop!</td></tr>
</tbody></table>
<br />
After that we headed to Kamakana Playground for a picnic lunch and some play time for the kids. <br />
<br />
After enjoying some down time at the park, I dropped Claudia and the kids off at the house and headed back to the expo to pick-up my bike. A little downtime in the afternoon was appreciated and then off to the Triathlon Canada Meet and Greet at Lava Java. <br />
<br />
Last event for the day was the annual Slowtwitch gathering at the GU House. And I won a brand new Vision Trimax Carbon SI Aerobars.<br />
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<tr><td class="tr-caption" style="text-align: center;">John (from Vision) and I with my new aerobars!</td></tr>
</tbody></table>
<br />Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com0tag:blogger.com,1999:blog-7096112827513206279.post-31501979548408813012018-10-10T00:11:00.001-07:002018-10-10T00:11:06.756-07:00D-4 to the Ironman World Championship<div class="separator" style="clear: both; text-align: center;">
</div>
So I am a little late to the party this year, but here it goes!<br />
<br />
Here's a quick recap up to today.<br />
<br />
Wednesday<br />
Travel from Ottawa to Honolulu.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkBxwe8gfBGF6VOZpO4bUllpuUyoxY8_HGkw6m-KkugtlzD3fYIF1KGXpBhK5Y4bm_v-6uBCfK9N-eSMZzMI_rdvexr2acXMOOSN774SAKYxHlt66f9RAxv3FpQNg9u4Q5oxDzMbavD0s/s1600/DSC_0171.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkBxwe8gfBGF6VOZpO4bUllpuUyoxY8_HGkw6m-KkugtlzD3fYIF1KGXpBhK5Y4bm_v-6uBCfK9N-eSMZzMI_rdvexr2acXMOOSN774SAKYxHlt66f9RAxv3FpQNg9u4Q5oxDzMbavD0s/s400/DSC_0171.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Westjet - Ottawa to Vancouver</td></tr>
</tbody></table>
<br />
Thursday<br />
Travel from Honolulu to Kailua-Kona and settle into our house.<br />
Interval Run. Every year I'm reminded about how hot and humid it can be here. The first few workouts are always the worst.<br />
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<tr><td class="tr-caption" style="text-align: center;">Arrival in Kailua-Kona</td></tr>
</tbody></table>
<br />
<br />
Friday<br />
Light Swim<br />
Pick-up Vince from the airport<br />
Light Activation ride with Vince<br />
<br />
Saturday<br />
Long Bike ride out and back to Hawi. I felt terrible. I've been fighting a stomach bug since Tuesday and I really felt it on the ride. The ride out to Hawi was ok, but on the return trip I had to take it easy as I wasn't feeling well.<br />
Saturday evening I picked up the rest of the Canadian Armed Forces Athletes and their support crews (less Alex - he arrived on Sunday night). <br />
<br />
Sunday<br />
90min easy run along the Queen K out toward the Energy Lab. Still not feeling great, but certainly better than Saturday.<br />
And then one of the highlights every year - going to Kona Baptist Church.<br />
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<tr><td class="tr-caption" style="text-align: center;">Heading into Kona Baptist Church</td></tr>
</tbody></table>
<br />
Monday<br />
Easy 40min swim<br />
Drive out to Hapuna Beach State Park and ride out to Hawi and back with the Team.<br />
Monday evening we hosted a Thanksgiving Dinner for the Canadian Armed Forces Team. Big thanks to Mom, Dad, and Claudia for doing all the work.<br />
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<tr><td class="tr-caption" style="text-align: center;">Ben, me, Vince, Eric, Alex, and John - Ready to head out to Hawi</td></tr>
</tbody></table>
<br />
<br />
Tuesday.<br />
1hr Swim which included a return trip swimming with a pod of dolphins. I was literally surrounded by a school of 20+ dolphins. I could have reached out and touched them. This was totally cool.<br />
Subaru Canada Breakfast - Lisa Bentley spoke and reminded us of the fact that we all have different decks of cards, but we each have to decide how we are going to play them on race day. <br />
Registration complete and my souvenir mug purchased.<br />
4iiii Photo at the expo - Can't say enough words of thanks to 4iiiis for providing all the Canadian Forces Kona athletes with a new power meter!<br />
Brick - (1:15 ride, 20min run)<br />
Parade of Nations - this is probably my favourite activity of the week. And having the kids here made it even more special. They loved handing out red and white candy during the parade.<br />
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<tr><td class="tr-caption" style="text-align: center;">All set for the Parade of Nations</td></tr>
</tbody></table>
<br />
That's it so far. Once again enjoying the experience an soaking in the energy here in Kona.Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com0tag:blogger.com,1999:blog-7096112827513206279.post-83835395166867699492018-09-18T18:54:00.001-07:002018-09-18T18:54:10.276-07:002018 Superfrog 70.3 - Race Report - Kona Bound in 2019!<!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
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<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
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<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
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<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
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<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
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<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
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<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
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<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
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<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI2al2FaRUrpdv_bAXefjwZnn8A8_Zi0FUjkUtYrakUKLKNzA7sXvR5sVV0lK-wPWSO_jDS6uzI2toF0W_YnHkMJXkn6M6uDFmIXxhJySGoyO65G8KZIbnFL8N7KJB3sQXzhe71Fj8wFw/s1600/P9181594.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1382" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI2al2FaRUrpdv_bAXefjwZnn8A8_Zi0FUjkUtYrakUKLKNzA7sXvR5sVV0lK-wPWSO_jDS6uzI2toF0W_YnHkMJXkn6M6uDFmIXxhJySGoyO65G8KZIbnFL8N7KJB3sQXzhe71Fj8wFw/s320/P9181594.JPG" width="276" /></a></div>
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<div class="MsoNormal">
So I flew from Ottawa to San Diego on Thursday the 13 of
Sep. John & Chantal, Helene and I flew from Ottawa and met up with Benoit,
Vincent, and Fred in Toronto. We traveled from Toronto to San Diego together
and arrived in San Diego shortly before lunch. John and I picked up the rental
vans, headed back to the airport to pick up the team and then drove to Imperial
Beach. I did a couple more trips to the airport in the afternoon - one to pick up
Eric and a second to pick up Ben. This year we had eight athletes representing
the Canadian Armed Forces at Superfrog 70.3: John, Eric, Ben, Fred, Benoit,
Vincent, Helene, and myself. Everyone put their bikes together on Thursday<span style="mso-spacerun: yes;"> </span>and a couple of the athletes did a bike/run brick
while Helene and Fred did a practice swim in the ocean. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPdGjKYytBJcvELyFJXsv6Bwv4n-H7yziCqKSnqLxwtnndP2z5NIh-c8W5O4OOaE1B_UuS2iQbRgjLmqncleiymv7VwtVTXrbv0fjnuR5mbnzOPRvP1MUfIh11gsZSIwDW5HF-H1g8rPY/s1600/41611805_10156782855481079_6225407099568914432_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="960" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPdGjKYytBJcvELyFJXsv6Bwv4n-H7yziCqKSnqLxwtnndP2z5NIh-c8W5O4OOaE1B_UuS2iQbRgjLmqncleiymv7VwtVTXrbv0fjnuR5mbnzOPRvP1MUfIh11gsZSIwDW5HF-H1g8rPY/s400/41611805_10156782855481079_6225407099568914432_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">L to R: Vincent, me, Eric, Ben, Fred, John, Benoit, and Helene</td></tr>
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On Friday morning I woke up early and did an easy 30min run.
At 0700hrs, we did a group practice swim in the ocean. The waves weren’t too
bad, but I was reminded how much I didn’t particular enjoy swimming in the
waves. After the swim, we did a quick photo shoot and then headed out for a
group ride on the course. I did an easy first out and on the back section put
in a hard effort to fire up the legs. I opted to do a second loop of just easy
riding. After the bike, Fred, Ben and I went to Starbucks for a coffee.<span style="mso-spacerun: yes;"> </span>Some folks preferred to do their race
activation on Friday and then take Saturday completely off. I much prefer
taking Friday as an easier day and then doing race activation the day prior to
the race.</div>
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<br /></div>
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On Saturday morning, Ben and I did a practice swim of about
20 minutes and then headed out for a short ride (one loop). Following the ride,
we did a quick 5km brick run. I was feeling pretty confident and comfortable
going into the race - the only thing I was concerned about was the swim. We all
did bike check-in early and then it was back to the house for a relaxing
afternoon with my legs in the Rapid Reboot while watching Netflix. </div>
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<tr><td class="tr-caption" style="text-align: center;">Bike is racked ad ready to fly!</td></tr>
</tbody></table>
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<br /></div>
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Going into the race I didn’t really have any goals. I was just
looking to have a follow-on performance similar to Maine 70.3. I was secretly
hoping for a sub 4:20 finish and a sub 2:15 bike. Based on my bike at Maine
70.3, I was expecting a bike split of less than 2:15. I had planned to use a
similar race strategy to Maine 70.3: survive the swim, hammer the bike, and
then be prepared to suffer on the run. </div>
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Sunday morning I was up at shortly before 0400hrs. I had my
usual race morning breakfast of a coffee (with cream), an orange juice, a bagel
with jam, a banana, and a couple eggs. At shortly before 0500hrs we headed down
the street to transition to inflate tires, set up our gear, and drop off our
nutrition. Then it was back to the house. At about 0615hrs we headed down the
beach to await race start. The waves were certainly bigger than both Friday and
Saturday and they appeared very unpredictable.</div>
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<br /></div>
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At 0650hrs the race started. It was a rolling start and this
year they allowed a couple athletes in the water every 5 seconds. I started in
the 30-33min corral and it took about 10 minutes before I was off. I was
extremely thankful that I entered the water when a smaller series of waves was
coming in and I was quickly out and through the break. The first loop of the
swim was quite uneventful and before I knew it, I was back through the break
and heading out of the water for my second loop. Getting out of the water
however was quite the challenge as there was a very strong current. As I
entered the water for my second loop the waves were certainly bigger. I had to
dive to the bottom and hold on as a double wave passed over me and then I quickly
swam further out and managed to get through the next couple waves before they
crashed. Out around the two red buoys and then it was back to shore. I was
super excited to be exiting the water and ready for the “race” to start. I find
the swim at Superfrog 70.3 is more about survival than swimming. It was a rough
swim this year, but not as bad as 2016. Swim time 34:02. (we all felt the swim
was 150-200m long)</div>
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<br /></div>
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And then it was onto the bike. As I ran down the transition
shoot, I could see Fred up ahead so I figured we would end up out on the bike
together. Once I was on the bike, I knew that I needed to start hammering so
that is what I tried to do. I passed Fred on the first loop and then we kind of
played cat and mouse on the next couple loops. He would pass me on the headwind
section and then I would pass him on the small hill or the tailwind section. We
both made sure that when we passed the other, we completely exited the draft
zone and rode well behind the other. I pushed the first loop really hard and as
I finished it, my normalized power was 247W. I figured I’d be hard pressed to
hold that for the entire bike, but reminded myself to ride like Gary…ie. just
keep pushing and ride hard. The third and fourth lap were a bit of a struggle,
but I just mentally told myself to keep it together and to push as hard as a I
could. Final time was 2:12:08 (Fastest bike split in the age group and second
fastest in the race). Bike course was about 1km long. Power 230W Average, 234W
NP. Nutrition: 2 x 400 Calorie bottles of F2C GlycoDurance (Strawberry-Kiwi +
Unflavoured) + 8 scoops of electroDurance and another quarter to half a bottle of water.</div>
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<br /></div>
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Quickly through transition and onto the run. Running on the
sand sucks…thankfully most of the beach running you can run down near the water
where the sand is firmer. I completely ignored my watch and went by feel. I
could tell that Matt Davis was putting about 50-100m into me on each loop of
the course, but I didn’t know how far ahead of me he had started. I was pretty
sure that he was well ahead of me, but as I found out later, he was actually
behind me and making up ground quickly. I just ran as fast as I could muster. Final time 1:28:03. 2<sup>nd</sup>
fastest run in the age group (Matt had the fastest) and second fastest run in
the race. I was the fifth person to cross the finish line, but due to the
rolling start I actually finished 2<sup>nd</sup> Overall. Nutrition: 2 x Rekarb
Gels, lots of water, a little on course electrolytes and a couple cups of coke. </div>
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<br /></div>
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<span style="font-size: small;">Final time 4:18:19 and a new PB on this course!</span></div>
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<tr><td class="tr-caption" style="text-align: center;">M35-39 Podium</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK0NODoRkFGw_z5znX3rCljPJsDPCK1Rd1C4t-O0WpgA1UfXVSZUc_wqYrASUqsPJGi2ziRkObMe2G9laj0EW-0G0iRxs7K0jjD9VPNHR2o0quB63vIKmO4E2Bs51gURh-Ge8EB85JWyM/s1600/P9161588.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="968" data-original-width="1600" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK0NODoRkFGw_z5znX3rCljPJsDPCK1Rd1C4t-O0WpgA1UfXVSZUc_wqYrASUqsPJGi2ziRkObMe2G9laj0EW-0G0iRxs7K0jjD9VPNHR2o0quB63vIKmO4E2Bs51gURh-Ge8EB85JWyM/s400/P9161588.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Military M30-39 Podium</td></tr>
</tbody></table>
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<span style="font-size: small;">
<span style="font-family: inherit;"><span style="line-height: 107%;">1<sup>st</sup> M35-39 Age
Group, 1<sup>st</sup> Male Military 30-39 Age Group, 2<sup>nd</sup> Overall.
And with that I punched my ticket to the 2019 Ironman World Championships.</span></span></span>Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com1tag:blogger.com,1999:blog-7096112827513206279.post-22975880692767481772018-08-31T17:32:00.000-07:002018-08-31T17:32:19.282-07:00Maine 70.3 Race Report - Smashing the Bike!<!--[if gte mso 9]><xml>
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</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM_e8GqMgfLdvgASzkFf0_rxC1hd506yYeX_Duo4-iUs9Fo1IdQP2P_BWymu2B1gOO0fWxWvd9lmbncGp6y3AP1ZbhZ-dGQqrjJAQ7KLM4O-TcD7j3K_EIZVZptJa1ksxYpoI3WdttBYo/s1600/DSC_0703.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1060" data-original-width="1600" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiM_e8GqMgfLdvgASzkFf0_rxC1hd506yYeX_Duo4-iUs9Fo1IdQP2P_BWymu2B1gOO0fWxWvd9lmbncGp6y3AP1ZbhZ-dGQqrjJAQ7KLM4O-TcD7j3K_EIZVZptJa1ksxYpoI3WdttBYo/s400/DSC_0703.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">M35-39 Podium</td></tr>
</tbody></table>
<div class="MsoNormal">
So it’s been and up and down (seems more like a down)
season. The training has largely been there (except the swim) and I’ve just not
felt overly engaged. With Kona looming on the horizon, I was optimistic that
another race might change the tides. I find more often than not, it’s more a
mental fight than a physical one. Fitness wise I’ve felt very good this year,
but I’ve just felt flat coming out of the water which has translated to lower
power on the bike and running in what I like to call 4<sup>th</sup> gear. That
extra gear just seems to be missing. </div>
<div class="MsoNormal">
<br /></div>
The family and I headed to Maine on Monday morning. We had rented
a house a couple blocks up from the Beach and my parents had come along for the
week. I was looking forward to having a vacation with the family, doing a
little training, and then capping the week off with a fun race. I had
originally planned to bike the course on Wednesday, but due to rain I switched
that up and did it on Thursday. I took it easy for the first ten or so
kilometers and then found myself putting out pretty good power numbers for me. At 45km, I decided that was enough and backed off the effort for the remainder…was
that a sign of things to come. I don’t recommend doing a 90km ride three days
out from your race, but it clearly worked in this case. <br />
<div class="MsoNormal">
<br /></div>
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<tr><td class="tr-caption" style="text-align: center;">Post Race with Greg at the F2C Booth</td></tr>
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<div class="MsoNormal">
Race check-in was a breeze Friday afternoon and then I spent
most of the remainder of the afternoon with Greg, Glenda, and Mathias at the
F2C Booth at the expo. Saturday I did my normal D-1 workouts. An easy swim, an
easy bike with a few excels, and then a quick run off the bike. I checked my
bike in shortly before lunch and then took it very easy for the remainder of
the day…probably spent a good couple hours with my legs in the Rapid Reboot
Machine. Between Friday and Saturday, I probably drank 6-8 bottles of Hydra-Durance</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPZhkEkWo8dgr-xM_30lRYP9h-3C8rCAut3m36UVuegQo5H63QdYfmwCNrOdgZoQfnQAXWdfeHnncTazCrdcByhMqTP1sf7izPMwUXfeKOhyphenhyphenN84lMgerugSHpd4BhOD9nxlFL-fG_CDdI/s1600/DSC_0666.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1060" data-original-width="1600" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPZhkEkWo8dgr-xM_30lRYP9h-3C8rCAut3m36UVuegQo5H63QdYfmwCNrOdgZoQfnQAXWdfeHnncTazCrdcByhMqTP1sf7izPMwUXfeKOhyphenhyphenN84lMgerugSHpd4BhOD9nxlFL-fG_CDdI/s400/DSC_0666.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pre-race family photo. The kids are awesome!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I woke up Sunday morning at 0330hrs, had my usual race breakfast
of coffee, orange juice, a banana, a bagel with jam and a couple eggs. I headed
down to transition at around 0415hrs as I wanted to be there when it opened at
0430hrs. I checked everything over, filled up my bottles, pumped up my tires
and by about 0440hrs I was heading back to the house. At 0540hrs the family and
I headed down to the Pier for the race start. It was low tide which meant the
first portion of the “swim” was more like a run and then wading into the water
at least a hundred meters out. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH5pagqB6aiTf24UFjdmDHNnxnFVPct_XkxLejwa_b1_WKYZuHWVVQ63EiklLi_kO7irIMmolVdX7hCjlMkvR1cCisNkrnM-MCvir-JC2BYbJSpyK9-WnErGKszjit-rhUSs3NR8yORGE/s1600/DSC_0673.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1060" data-original-width="1600" height="420" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH5pagqB6aiTf24UFjdmDHNnxnFVPct_XkxLejwa_b1_WKYZuHWVVQ63EiklLi_kO7irIMmolVdX7hCjlMkvR1cCisNkrnM-MCvir-JC2BYbJSpyK9-WnErGKszjit-rhUSs3NR8yORGE/s640/DSC_0673.JPG" width="640" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At 0620hrs the race started and a couple minutes later I was
off. I had planned to take the swim relatively easy and I wanted to be extra
careful to not over-kick. I stayed a bit wide of the buoys for the swim and
came out of the water feeling quite good. I didn’t bother checking my watch as
I figured regardless of what the time was, it likely wasn’t going to be great
and it would likely just tick me off. </div>
<div class="MsoNormal">
<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3BT4UWlPaYJiYqh-jPzUrj6rb5Ewvg5Gxjdc3SGm4eLj9LjCb6_dOafztbylAf1Hy03TcHWPI9DVCCDosFR-AK92sell4nL1rqaiMYv6gqYaSCq_jlA3EY8b1rMaiIS11TFAJ3UUZZB4/s1600/DSC_0685.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1060" data-original-width="1600" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3BT4UWlPaYJiYqh-jPzUrj6rb5Ewvg5Gxjdc3SGm4eLj9LjCb6_dOafztbylAf1Hy03TcHWPI9DVCCDosFR-AK92sell4nL1rqaiMYv6gqYaSCq_jlA3EY8b1rMaiIS11TFAJ3UUZZB4/s400/DSC_0685.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heading into T2 so starting to loosen my shoes!</td></tr>
</tbody></table>
<div class="MsoNormal">
I was quickly through transition and onto the bike. I took
the extra few seconds in transition to put on a pair of socks as I was
concerned that my feet might get cold, but I also figured I’d save it from T2.
Once on the bike I felt great. I had planned to put the hammer down and then
was mentally prepared to suffer on the run. The bike felt great. I was putting
up power numbers that I had not been able to put up in several years. I kept
reminding myself to ride like Gary! At one point, I looked down and realized my
NP was 246W. It felt great and the fact that I was catching and passing a lot of
people probably gave me a little extra motivation. Big Gear all the way and I only came out of the
aerobars for the turns and a couple of the hills. I was shocked…no one passed
me on the bike so I figured I must have done ok. As I came off the bike, I
glanced down and saw 2:12 on my bike computer…Wow! I thought that can’t be
right. I didn’t think much of it as it was time to run. It turned out, 2<sup>nd</sup> Fastest
Bike Split in the race and fastest in my age group with a 2:11. 233W Avg 239W NP. Just
under 41km/hr average. I have to say I really like my new Giro Aerohead Helmet
(it’s a little on the heavy side, but aerodynamically I think it’s really good).
Nutrition: 1.5L (800 Calories of Glycodurance (Strawberry-Kiwi + Unflavoured) + 8 scoops of ElectroDurance).</div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Heading down the finishing shoot!</td></tr>
</tbody></table>
<div class="MsoNormal">
Surprisingly my legs felt really good as I started the run.
I just settled into the best effort I could hold and ran. I was reeling a few guys back in and by the time we hit the first out and back I counted that there was less
than ten people ahead of me. Due to the rolling start you are never sure if
they are actually ahead of you. Before the start of the second loop, I had
run myself up into 6<sup>th</sup> place on the road. By the time I finished the
second loop, I was pretty confident I had run myself into third and that’s exactly
where I ended up. Nutrition: 2 x Rekarb (Maple) gels, water, coke (3-4 small
cups), and a little on course electrolytes. </div>
<div class="MsoNormal">
<br /></div>
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<tr><td class="tr-caption" style="text-align: center;">Ben Williams and I at the finish! </td></tr>
</tbody></table>
<div class="MsoNormal">
Ironman 70.3 Maine was a blast. The bike had a lot of turns,
however the roads were generally very good and traffic control was excellent.
The run was some rolling hills with two out and back sections on a hard packed gravel
path. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Final time was 4:09:47. 3<sup>rd</sup> Overall, 2<sup>nd</sup> M35-39. </div>
<div class="MsoNormal">
<br /></div>
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Swim 0:31, Bike 2:11, Run 1:22 for a total time of 4:09. With the second fastest
bike and third fastest run of the race!</div>
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That’s a new PB by almost seven minutes. To say I was stoked
would be an understatement. </div>
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And with that I punched my ticket to the 2019 Ironman 70.3 World Championships in Nice, France!!! </div>
Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com2tag:blogger.com,1999:blog-7096112827513206279.post-79379700472443101402018-05-28T18:05:00.000-07:002018-05-28T18:11:14.609-07:002018 Ottawa Marathon - Race Report<div class="OutlineElement Ltr SCXW97057023" style="direction: ltr;">
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<span style="color: white;"><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="ContextualSpellingAndGrammarError SCXW97057023" style="background-color: inherit;">So</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">
I guess I'm a sucker for punishment. Not sure what was going through my
head when I decided back in January that for CAF Running Nationals I
would run the marathon. To be honest, the Boston Marathon kind of felt like a
</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="ContextualSpellingAndGrammarError SCXW97057023" style="background-color: inherit;">set back</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">.
Fitness wise I knew that I should be in the low 2:40s yet it didn't
materialize in Boston. Yes, there were a lot of factors,
particularly the weather. Going into Ottawa, my goal was to run a sub 2:45,
but I really wanted to be under 2:40. It's hard racing knowing where
you could or should be at and yet realistically you know you just aren't
quite there for whatever reason. Perhaps, it's simply just the mental
toughness to go into the hurt locker, to go deeper into the hurt locker
and just stay there.</span></span><span class="EOP SCXW97057023" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"> Mentally, the last eight or nine months have just been tough. </span></span></div>
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<div class="Paragraph SCXW97057023" lang="EN-US" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; margin-left: 0px; margin-right: 0px; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span style="color: white;"><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">Sunday </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="ContextualSpellingAndGrammarError SCXW97057023" style="background-color: inherit;">morning</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">
I was up at 0430hrs as I wanted to have my breakfast downrange 2hrs
before race start. As soon as I was up, I downed a serving of F2C </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="SpellingError SCXW97057023" style="background-color: inherit;">PharmaGreens</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;"> with a scoop of F2C </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="SpellingError SCXW97057023" style="background-color: inherit;">UltraDurance</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">. While I let that settle in my </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="SpellingError SCXW97057023" style="background-color: inherit;">stomach,</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;"> I </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="SpellingError SCXW97057023" style="background-color: inherit;">whipped</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;"> up my breakfast: </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">couple eggs, a bagel with jam, a </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">ban</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">ana</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">, a bottle of F2C </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="SpellingError SCXW97057023" style="background-color: inherit;">HydraDurance</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">,
and of course a double shot of espresso with cream. We headed out the
door and down to City Hall at 0600hrs. Seeing as I was racing in Ottawa,
the Maley support crew came out in</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">
force (Mom, Dad, Kelly, Julia, Claudia, and the kids). I did a warm-up
of 10-15min of easy running and then entered the blue coral to await the
start. I was able to line up and mingle with some of the other CAF
Athletes which is always great. </span></span><span class="EOP SCXW97057023" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"> </span></span></div>
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<div class="Paragraph SCXW97057023" lang="EN-US" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; margin-left: 0px; margin-right: 0px; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span style="color: white;"><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">When the horn went off at 0700hrs we were off. I had </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">convinced</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;"> Michael Lucien-Bergeron the day prior </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">to stick with the marathon s</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">o
I knew I'd have a good running partner for at least the first half of
the marathon. I figured, we'd be within a couple minutes of each other. I
settled into a good effort and tried to focus on my race. The first km
was a little fast (3:33) and over the next couple kilometers I slowly
dialed back the effort (3:48</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">, 3:46</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">, 3:50, 3:54)</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">. The group Michael and I was running with seemed to be </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">dial</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">ing</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;"> back the effort so I decided </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">to </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">go
to the front. Over the next several kilometers instead of holding the
intended pace of ~3:50/km the pace continued to increase till I checked
the split after km #12 and realized I had just ran a 3:32 km (way too
fast). Michael and I had pulled away from the group we had been running
with and slowly reeled in a couple more guys on the parkway. I was
pretty happy to have pulled these guys in as I was able to sit in for
the return stretch on the parkway as the wind seemed to be coming from
the NE. </span></span><span class="EOP SCXW97057023" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"> </span></span></div>
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<span class="EOP SCXW97057023" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"></span></div>
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<div class="Paragraph SCXW97057023" lang="EN-US" style="background-color: transparent; color: windowtext; font-style: normal; font-weight: normal; margin-left: 0px; margin-right: 0px; padding-left: 0px; padding-right: 0px; text-align: left; text-indent: 0px; vertical-align: baseline;">
<span style="color: white;"><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">We
crossed over into Gatineau and it was at this point that we crossed the
half (1:19). I thought this is great...perhaps a little fast but I did
not feel overstretched. At this point, one of the runners started to push
the pace so I let him go and slowly thereafter Michael went as well. In
retrospect I probably should have put a little effort in to stay with
Michael. Over the next few kilometers the gap to Michael stayed fairly
consistent, but I just couldn't close it. I was happy to run back across
the river and see the family cheering at the top. The back half of the
course felt like a real struggle and in retrospect I should have checked
my watch...I felt like I was running slow. I was in the hurt locker,
but I felt like there was probably another level of hurt I could have
gone to. I just couldn't convince or push myself to go there. </span></span><span class="EOP SCXW97057023" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"> </span></span></div>
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<span style="color: white;"><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">I was very happy to come up the finishing shoot and see </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="ContextualSpellingAndGrammarError SCXW97057023" style="background-color: inherit;">2:42:XX</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;"> on the clock. Final chip time was 2:42:39. 2nd in the Cdn Armed Forces, 4th in M35-39, and 33</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 8.5pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" data-fontsize="11" style="background-color: inherit; vertical-align: super;">rd</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;"> Overall. </span></span></span><span class="EOP SCXW97057023" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"> </span></div>
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<span style="color: white;"><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">It was once again a great </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="SpellingError SCXW97057023" style="background-color: inherit;">honour</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;"> to represent the CAF running the Ottawa Marathon. Congrats to Michael Lucien-Bergeron on the CAF win and a new PB. </span></span><span class="EOP SCXW97057023" data-ccp-props="{"201341983":0,"335559739":160,"335559740":259}" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"> </span></span></div>
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<span style="color: white;"><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">Nutrition: ~250 Calories of </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="SpellingError SCXW97057023" style="background-color: inherit;">Glycodurance</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;"> (concentrated mix in a gel flask) + 4 scoops of </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="SpellingError SCXW97057023" style="background-color: inherit;">Electrodurance</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">, 2 x </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="SpellingError SCXW97057023" style="background-color: inherit;">Rekarb</span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;"> Gels, </span></span><span class="TextRun SCXW97057023" lang="EN-US" style="font-family: "calibri" , "calibri_msfontservice" , sans-serif; font-size: 11pt; line-height: 21px;"><span class="NormalTextRun SCXW97057023" style="background-color: inherit;">a sip or two of electrolytes, and a cup of water at each aid station.</span></span></span>Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com2tag:blogger.com,1999:blog-7096112827513206279.post-21014839533720836052018-04-29T19:57:00.000-07:002018-04-29T20:02:15.230-07:00Boston Marathon Race Report<!--[if gte mso 9]><xml>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmoSX7XWzPMA6_Fum5nsoKTI3B70t57gkaNOCM7ADczCjjtSxwjimJrrzPOI0yeBQ_lesebjVmmX3o3g41VuxeBaIBlWTucmtUpVCtkoegQyXfzG8HKkpe0bghAkFdGUR9QSYyI2eY5Ps/s1600/P4171005.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1575" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmoSX7XWzPMA6_Fum5nsoKTI3B70t57gkaNOCM7ADczCjjtSxwjimJrrzPOI0yeBQ_lesebjVmmX3o3g41VuxeBaIBlWTucmtUpVCtkoegQyXfzG8HKkpe0bghAkFdGUR9QSYyI2eY5Ps/s320/P4171005.JPG" width="314" /></a></div>
<div class="MsoNormal">
So it’s taken me a little longer than I would have liked to
jot down my race report from the Boston Marathon. Lots going on right now, but
I think it’s important taking the time to think through the race. </div>
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<br /></div>
<div class="MsoNormal">
We drove down to Boston on Friday. This was the first
year that I would be doing Boston. For whatever reason I had told myself I
would not race Boston until I was capable of running a sub 2:40. So seeing as I
had broken that mark twice last year: once at Mesa-Phoenix Marathon and a second
time at Ottawa Race Weekend...... Anyways the drive to Boston was quite uneventful,
but as always I thoroughly enjoyed the road trip with the family. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFnfRxMe9SoW_U1eRf9b4_hrgU0FCc61BSIVe_c7x6nejFtjuFp1bDJlPZ6JrszZXla6CsVWcjxYJyElXoi76FsNhYUAsKveInKfnhkUaRifJRfwz3qY-PLcETy7R2B-cqfRhv-A2jieQ/s1600/DSC_0276.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1060" data-original-width="1600" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFnfRxMe9SoW_U1eRf9b4_hrgU0FCc61BSIVe_c7x6nejFtjuFp1bDJlPZ6JrszZXla6CsVWcjxYJyElXoi76FsNhYUAsKveInKfnhkUaRifJRfwz3qY-PLcETy7R2B-cqfRhv-A2jieQ/s400/DSC_0276.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Heading to the Expo!</td></tr>
</tbody></table>
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJFuCDW3m-iWg-ErCau4zqWjHdD7qh0GrJPQVaKl7e0pH-9QRDgwOxo4n7uJTawxFEDBhZ4d9pk3FMawZe_rqTyyGda1vFiMplbIATPqaFw-HtYPkaGUAp4nzWV8JN32ApMf6NBpjVUFE/s1600/DSC_0278.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1060" data-original-width="1600" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJFuCDW3m-iWg-ErCau4zqWjHdD7qh0GrJPQVaKl7e0pH-9QRDgwOxo4n7uJTawxFEDBhZ4d9pk3FMawZe_rqTyyGda1vFiMplbIATPqaFw-HtYPkaGUAp4nzWV8JN32ApMf6NBpjVUFE/s320/DSC_0278.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">At the Brooks booth.</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Saturday morning we drove into Boston and I did bib number
pick-up and then went through the Expo. The line-up was quite long to get into
Bib pick-up, but I think that was only because we showed up right around
0900hrs when it was just opening. Bib pick-up was actually very quick and then
we took a trip through the Expo. The expo was probably one of the best I have
seen at a running race. I skipped the Adidas Boston Marathon collection and
instead opted for a pair of Boston inspired Brooks Launch running shoes. I
figured I had enough running shirts and jackets that I didn’t need another and
figured the shoes would get more use. We spent the rest of the day at the
Boston Children’s Museum which was great…bonus - you get free entry if you
are military (so Claudia and I were free and we just had to pay for the kids).
For dinner we met up with some of the other CAF athletes (Helene & John) at
Maggiono’s. </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1Ue1PoaZn03uBJ8lglGGFXy_AB2pvfg7wbA3P28VYEI18KgGeFMzLhNqr5DujPIxHWd8HVcXUMBFDoxTh9deiETWw6IYbuesYx0IMB9k07HpSwz7iN8gIYJlv-AMMtXSB1uzSWtnFeEw/s1600/DSC_0383.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1060" data-original-width="1600" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1Ue1PoaZn03uBJ8lglGGFXy_AB2pvfg7wbA3P28VYEI18KgGeFMzLhNqr5DujPIxHWd8HVcXUMBFDoxTh9deiETWw6IYbuesYx0IMB9k07HpSwz7iN8gIYJlv-AMMtXSB1uzSWtnFeEw/s320/DSC_0383.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">CAF Athletes: Benoit, John, Dave, me, Phil, Helene</td></tr>
</tbody></table>
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXuPNjebFp89Ikxtza-2dcgr2a764TRppVjaUmoqv7GhDzdXT5QALULcTIlw0u05ovhy8Ery0Q-Ozi19b8XFfaCns_E6wZMDLya44ktc42k-DvKEffnDRxuxx1arbGOKGmNjDeo1JrJKY/s1600/DSC_0396.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1060" data-original-width="1600" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXuPNjebFp89Ikxtza-2dcgr2a764TRppVjaUmoqv7GhDzdXT5QALULcTIlw0u05ovhy8Ery0Q-Ozi19b8XFfaCns_E6wZMDLya44ktc42k-DvKEffnDRxuxx1arbGOKGmNjDeo1JrJKY/s320/DSC_0396.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Phil and I posing in our F2C Nutrition at the finish line!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Sunday morning I got up and did a short run and then we
headed back into town to meet up with the rest of the CAF athletes for a
picture at the finish line. We took it easy for the remainder of the day and
decided to skip the Pre-Race Dinner. I am not much of a fan of doing the pasta
dinner if it’s the night before the race. I prefer to eat in and that way I can
better control what I am eating, in this case, chicken stir fry.</div>
<div class="MsoNormal">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdlpczcAL1h-OeH5XsyloMdPABEQBa4DfxZbqTr9cveXnGIlBpLL0ALWjM6b0Z5wyeMbQbujR2LoskvKvJ5HrPUF4ka3WFt7Jeo-8JtqOlicbGruOb1O7W9Moukx0zWAptknP0L06q5MQ/s1600/P4150995.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="724" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdlpczcAL1h-OeH5XsyloMdPABEQBa4DfxZbqTr9cveXnGIlBpLL0ALWjM6b0Z5wyeMbQbujR2LoskvKvJ5HrPUF4ka3WFt7Jeo-8JtqOlicbGruOb1O7W9Moukx0zWAptknP0L06q5MQ/s400/P4150995.JPG" width="180" /></a></div>
<br /></div>
<div class="MsoNormal">
Monday morning, race morning, I was up around 0430hrs and had
my usual race morning breakfast of eggs, bagel, orange juice, coffee, and a
banana. In addition to my breakfast I also drank about 750mL of Hydra-Durance. We headed out around 0630. Claudia had done some surfing through the
Boston Marathon website and had decided that she would drive me to the pick-up
location in Hopkinton. She wanted to take the kids to the start anyways and
figured this would reduce the time I had to be in the cold prior to the race.
The bus shuttle from the drop off location in Hopkinton to the pre-race
staging area was only about 10-15min. It was a cold, wet, windy morning so it
was great having a tent to rest in until we got marshaled to the start. The
ground was soaked and everyone tried to pack into the tents. The tents blocked
most of the wind, but it would have been nice if there had been some heat. At
0900hrs they let my wave, the first wave, run the mile to the starting line.
Claudia and the kids were at the start. The kids were clearly miserable as it
was cold, wet, and windy. Phil and I lined up together in the first wave and
then waited for the start.</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6TF8UisUiKW81IT1kiIQAgkFrDN_76QV3_stjVpe0_u2B7buDv533WVs8MaYTfnsjMOk6dkV7twQFHtjoqE5TJMHNWW0cOiKtEm7h6TSmoiHeoF2UhA-XTScgVhqA58ongkPTa3OxLzQ/s1600/30725498_2111916952182616_90847693705838592_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6TF8UisUiKW81IT1kiIQAgkFrDN_76QV3_stjVpe0_u2B7buDv533WVs8MaYTfnsjMOk6dkV7twQFHtjoqE5TJMHNWW0cOiKtEm7h6TSmoiHeoF2UhA-XTScgVhqA58ongkPTa3OxLzQ/s400/30725498_2111916952182616_90847693705838592_n.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The start in Hopkinton!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At 0945hrs we were off. I had decided that I was going to
try and run 2:45 and negative split the marathon. I figured I’d start at a
3:55/km place and after going through the first half I’d adjust based on how I
was feeling. Well, the start was fast and the first kilometer was a 3:35 or
something. I backed off the pace and felt like I was being passed by a constant
stream of people, which I was fine with as I figured I would pass a lot of them
later in the race. I finally settled into a 3:45-3:50/km pace and kind of
bounced between a few groups. The cool part about this race was running through
all the towns and seeing all the spectators out on the course. The race was
cold and wet and the constant headwind was annoying to say the least but I just
enjoyed the experience. I went through the first half in about 1:21 which was a
little faster than I was anticipating. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The last ten kilometers of the race were a bit of a
struggle. I wasn’t sure if I just didn’t have enough Calories (about 200
Calories of Glyco-Durance + one Rekab Gel and water at every aid station) or if
it was just a case of my legs being cold (that being said I didn’t really feel
cold). I pretty much ignored my watch for the last 10km as I knew I was
struggling and sometimes it’s just better to run than be frustrated with the
pace. The back half of the course was definitely a little hillier than I had anticipated.
That being said it was a great experience. </div>
<br />
<div class="MsoNormal">
Final time was 2:48. I definitely think I’ll be back.</div>
Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com1tag:blogger.com,1999:blog-7096112827513206279.post-5763727985913950172018-03-04T18:10:00.000-08:002018-03-04T18:10:32.797-08:002018 – Scottsdale TriSutto Camp #1<!--[if gte mso 9]><xml>
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<tr><td class="tr-caption" style="text-align: center;">Michelle, me, and Gary following the long trail run!</td></tr>
</tbody></table>
<br />
<div class="MsoNormal">
First off I want to say a huge thank you to Gary &
Michelle Barnes for hosting an amazing camp in Scottsdale, AZ. I have been very
intrigued by Brett Sutton’s training methods and over the past couple years I
have started diving into it a bit more. I wanted to attend a TriSutto camp to
experience first hand some of the techniques and principles that Brett Sutton
has developed. I met Michelle last year while traveling to Phoenix and I met
Gary last year at ITU Long Course Worlds in Penticton. Michelle is the TriSutto
head coach in Canada and Gary just recently came on board with TriSutto (at the personal
request of Brett Sutton), though he has been involved in coaching
for many years.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In case anyone is wondering who is/was coached by Brett
Sutton – Chrissie Wellington, Daniela Ryf, Nicola Spirig, Mary Beth Ellis, Chris
McCormack (in his early days), James Cunnama, Josh Amberger, Sarah Crowley (Josh
& Sarah are both coached by Cameron Watt an associate coach of Brett’s) and
the list goes on and on. Over the past several years Brett has taken his tried
and true methods of training professional athletes to the age group ranks with
great success. The more I’ve read up on the TriSutto methodologies, the more I’ve
become a believer. It makes sense, and it’s clearly working. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To utilize a common term we use in the military – BLUF (Bottom
Line up-front) – the camp was exactly what I needed. There was lots of
intensity and a good chunk of volume - in my opinion - in a perfect balance. I left
the camp not feeling smashed, but confident and definitely fitter than the day
I showed up. That being said, race fitness is not built in a single week, but
through consistent training.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Here is a quick run down on the camp. Hopefully I’m not
letting out any TriSutto secrets. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Monday – Swim & Big Gear Intervals on the Bike</div>
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<tr><td class="tr-caption" style="text-align: center;">The campers showing off their new Eney Buoys!</td></tr>
</tbody></table>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
Tuesday – Run (short fast intervals), Swim, Run (easy/steady)</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Wednesday – Swim, Bike (Short Big Gear Hills), Bike (Longish)</div>
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<tr><td class="tr-caption" style="text-align: center;">Short Hill Reps All completed!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Thursday – Swim, Run (Short Hills), Bike (Build)</div>
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<tr><td class="tr-caption" style="text-align: center;">Michelle explaining the hill repeats!</td></tr>
</tbody></table>
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<tr><td class="tr-caption" style="text-align: center;">Gary and I smashing out another 10km TT!</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
Friday – Long Ride to Bartlett Reservoir (I added a swim prior to
the bike)</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDzvHe1E4Y_h9qSrGUCZmXE7uoHcfxu3beyNmgLw4CtHUcx6lF3ZaQNV7KuEtbwwtpd-aG_UXafPlZIjALaqoZYpCYDVN-qhfeKpFULsv36MF09zd6iaT7j1shzLSWn6ARoh8EZ_ZlKLo/s1600/28471539_10156809221567908_2129767144127201280_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="718" data-original-width="960" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDzvHe1E4Y_h9qSrGUCZmXE7uoHcfxu3beyNmgLw4CtHUcx6lF3ZaQNV7KuEtbwwtpd-aG_UXafPlZIjALaqoZYpCYDVN-qhfeKpFULsv36MF09zd6iaT7j1shzLSWn6ARoh8EZ_ZlKLo/s640/28471539_10156809221567908_2129767144127201280_n.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Gary & I on one of the descents into Bartlett Reservoir</td></tr>
</tbody></table>
<div class="MsoNormal">
Saturday – Long Run on the trails, Recovery Swim</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Note: Any day that we did not have a run scheduled, I added
an additional easy run of 30-60min with the exception of Friday.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I ended up with just over 24hrs of training for the week. Swim
– ~15km, Bike ~400km, Run ~80km. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
One of the keys to staying ready for the next workout this
week was the recovery. I made sure to start/finish each day with <a href="https://f2cnutrition.com/en-us/products/endurance/pharma-greens" target="_blank">F2CPharma-Greens</a> and a scoop of <a href="https://f2cnutrition.com/en-us/products/endurance/ultra-durance" target="_blank">F2C Ultra-Durance</a>. Each workout was followed up
with a serving or two of <a href="https://f2cnutrition.com/en-us/products/protein-recovery/rehab-3-1" target="_blank">F2C Rehab 3:1</a> and each evening I made sure to fit in a
30-60min session with my <a href="http://rapidreboot.com/" target="_blank">Rapid Reboot</a>. Note: If you are interested in trying out the F2C Products you can use the discount code Joel15 for 15% off your next order. </div>
<div class="separator" style="clear: both; text-align: center;">
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT0vzWvR479GGhWUZpx7JphrtqJPF67DbbLv-_Yeqf8dLHFqTl2CIA2NJRhtg-bRiBxveeLG7GFmQH6jnM4F4o7LOxRBYMR_WmOrYFCLbg7HyeCs1tYLSJRIhivisGgPijiPGCxD4yYH8/s1600/PA100599.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT0vzWvR479GGhWUZpx7JphrtqJPF67DbbLv-_Yeqf8dLHFqTl2CIA2NJRhtg-bRiBxveeLG7GFmQH6jnM4F4o7LOxRBYMR_WmOrYFCLbg7HyeCs1tYLSJRIhivisGgPijiPGCxD4yYH8/s400/PA100599.JPG" width="400" /></a></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So would I recommend the camp? Absolutely. Just keep your
ego in check (otherwise you are likely to be smashed mid-week), have fun with
the other athletes, and enjoy learning and training in a positive
environment. </div>
Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com0tag:blogger.com,1999:blog-7096112827513206279.post-11564418190051471672018-02-27T20:07:00.000-08:002018-02-27T20:09:38.780-08:002018 Mesa-Phoenix Half-Marathon - Race Report<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtIsFAXULrwobNs0N1qt_jJtaNjlPZ7rRaI09QzcX8HEIq7s62u9JkuNJIkElSMtT2fkb0fE64IbcWlbwGOrtxeuDJuNLs7xX-jcNZ8FHBG29N27O-pskQmejbZxXXn_RB20uKBFvjB8g/s1600/28276676_10156492468685649_1803509033211210577_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtIsFAXULrwobNs0N1qt_jJtaNjlPZ7rRaI09QzcX8HEIq7s62u9JkuNJIkElSMtT2fkb0fE64IbcWlbwGOrtxeuDJuNLs7xX-jcNZ8FHBG29N27O-pskQmejbZxXXn_RB20uKBFvjB8g/s320/28276676_10156492468685649_1803509033211210577_n.jpg" width="213" /></a></div>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
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<div class="MsoNormal">
In 2017, I was very inconsistent with the blog so I’ll try
and be a bit more regular in 2018. It was a bit of a frustrating fall/winter
with regards to training setbacks, and as we soon enter spring, I’m trying to
right the ship. Just when I think I’ve turned the corner, it seems like just
another setback - the latest being some tenderness in my right knee late
December/January. So I backed off the training for a few weeks to let the knee
recover. Then after slowly trying to increase the volume running again, wham
the flu – no training for a week leading into the Mesa-Phoenix Half-Marathon.
So if you had asked me the goal for Mesa-Phoenix in the fall, I would have told
you 1:12; if you had asked me the goal before the race, it would have been sub
1:20. It’s frustrating, but that is where my fitness is at.</div>
<div class="MsoNormal">
Anyways, I flew into Phoenix on Thursday evening and once
again stayed at my friends Jonathan and Sue Coffen. It’s always great catching
up. Friday morning, I did a light run (my first run in a week) and it was
evident that my fitness wasn’t there and despite the flu symptoms being gone I
was still not at 100%. After the run I headed to Cactus pool for a light swim,
then met up with John to go pick-up our race packages. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Saturday morning came way too quickly and early. I was up at
0245hrs as we had planned to leave the house at 0330hrs. After a quick
breakfast of scrambled eggs, a banana, and a latte, we (John, Sue, and I)
headed out for the 45min drive to pick-up John’s colleague, Jen, and then make
our way to Mesa-Riverview to catch the bus to the start. We had planned to
catch a bus around 0415hrs as the last buses were scheduled to depart at
0445hrs. The ride to the start was uneventful and at the start everyone was
crowded around heaters as it was a brisk 4<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">°</span>C. At 0600hrs we were off. The
first hour of the race was in darkness. I opted to wear an Under Armour Base
Layer under my singlet as I wasn’t convinced that running in a singlet and arm
warmers was going to cut it at 3<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">°</span>C and with a light breeze. In
retrospect, I might have been fine with just the singlet, but this way I was
comfortable but perhaps a tad warm.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I planned to start the race at 3:50/km and then go by feel.
Once the race started I held myself back and quickly realized a small group was
forming. We went through the first km in 3:41/km and I figured that was close
enough. I stayed with that group of 6-7 athletes for the first 15kms and we
hovered between 3:40-3:44/km. I could tell my lungs weren’t up to the task, but
my legs felt very good. At around the 15k point I started struggling keeping
contact with the group as my right quad and hamstring started to tighten up. I
struggled through the last 6kms struggling to hold a sub 4min/km pace but as I
came up the finishing shoot and saw 1:18 on the clock I knew I could get under
1:20 if I pushed a little so that’s what I did. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Final time 1:19:58. 59<sup>th</sup> OA and 15<sup>th</sup>
in M30-34. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
All things considered – exactly what I expected. Certainly
not happy with my fitness level, but it is what it is. A quick review of my HR
file revealed exactly what I suspected…my hr was ~7bpm higher this year than
the equivalent pace last year -> my body was still recovering from the flu.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I guess the sub 1:12 will have to wait till next year! I’ll
be back!</div>
<div class="MsoNormal">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS-OEOwKleySaH4E_JSngYFpoznmfNIXhZBK2tgfByqRjCVkpnhsDYcBvNGGpW2RTcMZLyY2_eup9ohmlGSyuzA3NMxJ1rj4Tpj92Y_56JxeDJ-1msye9YBU9g-_ELWfBG2Vb5bNkxdf0/s1600/P2270947.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1440" data-original-width="1600" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS-OEOwKleySaH4E_JSngYFpoznmfNIXhZBK2tgfByqRjCVkpnhsDYcBvNGGpW2RTcMZLyY2_eup9ohmlGSyuzA3NMxJ1rj4Tpj92Y_56JxeDJ-1msye9YBU9g-_ELWfBG2Vb5bNkxdf0/s400/P2270947.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finisher's Medal & Shirt!</td></tr>
</tbody></table>
<br /></div>
<div class="MsoNormal">
Up next a week long TriSutto training camp in Scottsdale with #teambarnes!</div>
<div class="MsoNormal">
<br /></div>
Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com0tag:blogger.com,1999:blog-7096112827513206279.post-11550192442444706842017-10-15T10:17:00.001-07:002017-10-15T10:17:41.783-07:002017 Ironman World Championship Race Report - DNFAs a friend reminded me, sometimes you're the nail and sometimes you're the hammer; well, today I was clearly the nail. I woke up at 0330hrs, had my usual breakfast of a couple eggs, a bagel with jam, a cup of orange juice, and of course a cup of coffee. At around 0430 we departed the house and headed down to transition. There was very little waiting to get through security, complete body marking, and weigh-in. Once that was done, it was to my bike to inflate my tires, drop off my nutrition, and then play the waiting game. My power meter didn't seem to be cooperating as the calibration numbers were way off from normal. It had rained heavily the night before and I've seen it before that when it gets wet its inaccurate (I guess I will have to send it in to get checked out). I wasn't too concerned as I knew I could ease myself into the bike.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0vo2MpC_MftD7Kwf35SDFGDA1HjC1PBgmwMAsvqz8VgM3IWUlVeFFT0Ru02dkknZ7V8QBGBUEesS7-TsPSXZxN_HmUJG2evFFWfgfjE0V0FNlZCCwe1anUQWHxabCk5NHTmI-0M7my80/s1600/DSC_0635.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1060" data-original-width="1600" height="263" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0vo2MpC_MftD7Kwf35SDFGDA1HjC1PBgmwMAsvqz8VgM3IWUlVeFFT0Ru02dkknZ7V8QBGBUEesS7-TsPSXZxN_HmUJG2evFFWfgfjE0V0FNlZCCwe1anUQWHxabCk5NHTmI-0M7my80/s400/DSC_0635.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Age Group Men - Swim Start</td></tr>
</tbody></table>
The pro men started at 0635 hrs, the pro women at 0640hrs, and then we, the age group men, were off at 0705hrs. I was in the water about 0645 and then swam out and lined up just left of the Roka Buoy. When the cannon went off at 0705 we were off. I was absolutely shocked how smooth the start was this year. I quickly found some open water and settled into my pace. About 500m I found a good set of feet and stayed on them until the turn around. At the turn around it was a little chaotic, but I found another set of feet and rode them all the way back to the pier. As I exited the water I saw 1:08 on my watch. All things considered I was fine with that.<br />
<br />
And then it was onto the bike. The bike was quite congested for the opening section on Kuakini Highway, but once we were out on the Queen K things started to spread out. Most people seemed to be trying to ride legally for the first bit of the course. My power meter wasn't reading right so I just settled into a steady pace. After about 45min, I reset the power meter and it then appeared to work fine for the remainder of the bike. Just before Mauna Lani, we started getting a head wind and you could see the draft packs starting to form. All of a sudden a big pack of almost 30 plus riders rolled past me. I was expecting this at some point so I just eased off my effort and let them go. After a couple aid stations that pack seemed to disperse a little and I was able to start riding through some of them. As I was cresting the hill just North of Hapuna Beach State Park (around 66km into the bike course) I crashed into another athlete. I am not sure exactly what happened, but from what I recall, someone stopped on the road (I think he was trying to fix his chain). The rider in front of me, who I was in the process of passing, swerved at the last minute and manged to just miss the stopped rider. I couldn't react quick enough and ploughed into the stopped rider. I hit the ground pretty hard and then another rider crashed into me. I quickly assessed my wounds: a bump on the left side of my back, and scrapes on my right ankle, right knee, and elbow. My lower back really hurt, but I straightened my aerobars (as best as I could), collected my bottles and computer, and then jumped back on my bike.<br />
<br />
Riding in the aerobars was extremely uncomfortable and applying any significant amount of power through my left leg on the climbs sent throbbing pain through my lower back. I figured I could either wait for a sag vehicle or finish the bike course. I resolved that I would finish the bike course and then call it a day. I didn't want to keep Claudia waiting too long as I knew she would be waiting outside T2. So that's what I did. I was mentally done when I arrived in T2. When I got off my bike in T2 I could hardly walk as my back had completely tightened up. Clearly, not what I was hoping for but knowing I was already qualified to come back next year was certainly a welcome relief. Despite the crash and the pain through the remaining ~120km of the bike I still managed to ride a 5:16 on the bike. Power 190W Avg, 202W NP, VI 1.06. (My power numbers were down about 5% from last year)<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwy_zMCP6BHC1FHO4RiKnShXb_681NRXOMV90TA9kVR8v0_4wrlKaHRzMDWLtfc10fkuzjPqnw1d1WE8dqierIjzPJT3U4pearXgVL4WMCizO2aW_hTrqK3miBqsx-R9N7pm7Tb0d1h58/s1600/PA150692.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwy_zMCP6BHC1FHO4RiKnShXb_681NRXOMV90TA9kVR8v0_4wrlKaHRzMDWLtfc10fkuzjPqnw1d1WE8dqierIjzPJT3U4pearXgVL4WMCizO2aW_hTrqK3miBqsx-R9N7pm7Tb0d1h58/s320/PA150692.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Abrasion on my lower back.</td></tr>
</tbody></table>
<br />
As I reflect, I wonder if I should have tried finishing the race. I feel like I battled through the bike and I had nothing left to prove. I was in pain and didn't see the point of trying to walk/hobble the marathon. I was mentally done when I called it a day. I had no more fight in me and so now as I reflect, I believe I made the right call. It's unfortunate that the 2017 results will have DNF by my name, but I can accept that as I gave my best on the day. <br />
Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com4tag:blogger.com,1999:blog-7096112827513206279.post-17154786963791191712017-10-13T23:51:00.001-07:002017-10-13T23:51:27.038-07:00D-1: Light Activiation & Bike Check-inWell today was filled with pre-race jitters as I'm honestly not sure what will unfold tomorrow. Training the last couple months has been less than ideal, but I'm still confident I can put a good race together - I just need to be smart. I think smart tomorrow means swimming strong, riding conservatively to the base of Hawi, pushing the climb, enjoying the descent, and then trying to ride steady back to Kona. On the run, the plan will be to ease into the run on Ali'i drive and take the opening out and back at a pace that feels easy. If I've got any legs then real push will happen coming out of the Energy Lab. Regardless of how things unfold tomorrow, I am out to have fun and really enjoy the experience. <br />
<br />
I woke up this morning had a quick coffee and then headed out the door for a short activation ride on the Queen K. Directly following the activation ride I went for a short activation run on Ali'i. Once back to the house, I had breakfast and then headed out for a short swim. I would normally swim first, but the water was quite choppy this morning so I elected to let it calm down a little prior to swimming. I'm hoping that the water tomorrow is a litter calmer.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL7CKtdGHlKKTO3DfytY5_b67417LVVGpD6hDnOniED_keRpYB0OmOqfvqo79vv3Av6mhm-PhnlyNHcCxluPVAkVQ72aw7QmfPKEIXNPpBCsAxmvsNlqpnafaYrA_gUkphKr-_2P7Vjy0/s1600/PA130658.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL7CKtdGHlKKTO3DfytY5_b67417LVVGpD6hDnOniED_keRpYB0OmOqfvqo79vv3Av6mhm-PhnlyNHcCxluPVAkVQ72aw7QmfPKEIXNPpBCsAxmvsNlqpnafaYrA_gUkphKr-_2P7Vjy0/s320/PA130658.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stealth Steed is racked and ready to roll!</td></tr>
</tbody></table>
I tried to stay off my feet for the remainder of the morning. In the afternoon I had a short nap; then Alex, Claudia, and I headed down to the Pier so Alex and I could complete bike check-in. John was able to check his bike in earlier in the day as he had a lower number.<br />
<br />
Alex headed back to the house while I did some quick shopping for the kids with Claudia. Now it's time to play the waiting game. I'm looking forward to having fun tomorrow and racing with the best in the world.<br />
<br />
As the kids always remind me the race plan is simple: swim strong, bike hard, and run fast.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuFYb4w9TahDvQEPLJGbsTVNUooT5HBwZMaXGP_KchVGAi8Z1bMHY14w6JuD9cu1iziZYV3bvzpU28YQ3aYdSHdEPdGhfTSvnSaBSm5jlxMJCSuRl9yNTJdC1r4FkeOoQxwZ8Iij8-oVU/s1600/PA130676.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuFYb4w9TahDvQEPLJGbsTVNUooT5HBwZMaXGP_KchVGAi8Z1bMHY14w6JuD9cu1iziZYV3bvzpU28YQ3aYdSHdEPdGhfTSvnSaBSm5jlxMJCSuRl9yNTJdC1r4FkeOoQxwZ8Iij8-oVU/s320/PA130676.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The final sunset before the 2017 Ironman World Championship!</td></tr>
</tbody></table>
<br />
<br />
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<div class="separator" style="clear: both; text-align: center;">
</div>
Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com0tag:blogger.com,1999:blog-7096112827513206279.post-32900429505117705492017-10-13T01:08:00.000-07:002017-10-13T01:08:43.441-07:00D-2: Military Meet & Greet / RnR / Welcome Dinner<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEyKuypUCN-GXVT5QrdMwqg1IMD3F30JWS9wmSjaxacg6qaF6T60Z_JaZRDgDz1x9nXyY6sC9Ucy5WdoK1VMoX5n4xwG8ijOggJqsGOC9b4Kd_mK7vGq5xkUbcOS4kQW5egaMaa2Tbzvo/s1600/PA120637.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="737" data-original-width="1600" height="183" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEyKuypUCN-GXVT5QrdMwqg1IMD3F30JWS9wmSjaxacg6qaF6T60Z_JaZRDgDz1x9nXyY6sC9Ucy5WdoK1VMoX5n4xwG8ijOggJqsGOC9b4Kd_mK7vGq5xkUbcOS4kQW5egaMaa2Tbzvo/s400/PA120637.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">2017 Ironman World Championship - Military Division Participants</td></tr>
</tbody></table>
So today was my usual D-2 "rest" day. In the past, I have typically swum every day I am in Kona; however, the normal approach I take for racing is D-2 is a rest day. So rather than stick to the typical Kona pattern, I reverted to my preferred pattern of D-2 as a rest day. Taking today as a rest day meant another hour of sleep or so this morning.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyzmHplra0TUJLUdnUO55PM72Nqv2LXJWlB34h2Rffb8ftj1qaxl9sK3FEZkWMjk417-2JqzCDch5cnrJLsGCLVuLtvx6MhdO-636HkIGwIxSIPt6EVaQbQDPwQ7cww2gXlvgkYs5xZyQ/s1600/PA120634.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1104" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyzmHplra0TUJLUdnUO55PM72Nqv2LXJWlB34h2Rffb8ftj1qaxl9sK3FEZkWMjk417-2JqzCDch5cnrJLsGCLVuLtvx6MhdO-636HkIGwIxSIPt6EVaQbQDPwQ7cww2gXlvgkYs5xZyQ/s320/PA120634.JPG" width="220" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Andrew Messick took time out of his busy schedule to speak to the military athletes.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;">Alex, John, and I representing Canada!</td></tr>
</tbody></table>
<br />
Once Alex and John were back from their morning swim, we all headed into town to the Military Meet & Greet hosted by Ironman. Andrew Messick, Ironman CEO, even made an appearance this year and had some kind words. It was great meeting some of the other military athletes; unfortunately, Europe didn't seem represented...I think it had to do with Ironman not having assigned a 2017 Military Qualifier in Europe.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvbE5EF06cksfajefkJ56mHOllsbgLVBGBa0Gzj3ybgNc3wvGQTXNJE_C1Odv6RpbG6GT8h4cWooDmnKIVJNh6Zq1LOOKZ_I570RfQWUyfe3cYxhhCCDmQWY8B7SelMGJjwicMDB4ql4o/s1600/PA120653.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvbE5EF06cksfajefkJ56mHOllsbgLVBGBa0Gzj3ybgNc3wvGQTXNJE_C1Odv6RpbG6GT8h4cWooDmnKIVJNh6Zq1LOOKZ_I570RfQWUyfe3cYxhhCCDmQWY8B7SelMGJjwicMDB4ql4o/s320/PA120653.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The orange tree where Carl and the Cameleon clan usually hang out.</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNQ3gklTx7gkObMZHPZvdU6xLpm4iGdJWJur_2owI2VhfsGvVHhRXfe_kGIZ862pHgC3ppVzzd4ItloTOB0GcuKR__EaFlBkW168xCo9xR0Ozw4dHUY-_oJGlqHqCI9tsXFnaWAsJvloU/s1600/PA120651.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNQ3gklTx7gkObMZHPZvdU6xLpm4iGdJWJur_2owI2VhfsGvVHhRXfe_kGIZ862pHgC3ppVzzd4ItloTOB0GcuKR__EaFlBkW168xCo9xR0Ozw4dHUY-_oJGlqHqCI9tsXFnaWAsJvloU/s320/PA120651.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The staff at Greenwell Farms are always so polite and helpful.</td></tr>
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<br />
After the Meet and Greet, Claudia and I headed back to the house and then made our annual trip to Greenwell Farms (aka where you can buy the best Kona Coffee). Unfortunately, we couldn't find Carl the Cameleon, apparently he has been in hiding the last couple days. Greenwell Farms was quite busy today, but none the less we made our purchase and then headed back to the house.<br />
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We took it very easy this afternoon. We made another trip to the Rapid Reboot house to give their compression units another try. Who knows maybe we'll come home with one.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtSzNwxAfOB9NMnmJsTLjv2YaPXgCvrC6lDEW3-cAmJ6HtAb5NCuphDIBj-UdpqbdhFe92IhmH0PWGFIRyyIeC-Y9ZVqLEnudcB14EzqSBtENcEJ0ASIT288xJNK394rrwSVC4SGJ0uaw/s1600/PA120654.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtSzNwxAfOB9NMnmJsTLjv2YaPXgCvrC6lDEW3-cAmJ6HtAb5NCuphDIBj-UdpqbdhFe92IhmH0PWGFIRyyIeC-Y9ZVqLEnudcB14EzqSBtENcEJ0ASIT288xJNK394rrwSVC4SGJ0uaw/s320/PA120654.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Athletes Welcome Dinner.</td></tr>
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<br />
This evening was the athlete welcome dinner followed by the "mandatory" race briefing. This year's theme at the athlete welcome dinner was Aloha. It was a great evening out with Claudia and our Canadian contingent.Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com0tag:blogger.com,1999:blog-7096112827513206279.post-29796461117932433712017-10-11T22:31:00.002-07:002017-10-11T22:31:59.375-07:00D-3: A little bit of everything<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqlR_lOqiqzMCxiE9AmSWVQLKpDvHrxHwVTjg05f9cc4V0PxPI7HrEtrAJ44TtJ19Vi0e2l6N6vgGOv0A71On08nVpwESV4EGGJ4g_YNSOefqFGmGCYbPNxSEXBI4CRxn8VdUXKhnqmxY/s1600/PA110615.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqlR_lOqiqzMCxiE9AmSWVQLKpDvHrxHwVTjg05f9cc4V0PxPI7HrEtrAJ44TtJ19Vi0e2l6N6vgGOv0A71On08nVpwESV4EGGJ4g_YNSOefqFGmGCYbPNxSEXBI4CRxn8VdUXKhnqmxY/s320/PA110615.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Another swim at Dig Me Beach!</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaL7Gb7XAjTmfSlCf0Cb10vMPkw6HzPqH_P_E-YVfynJdUIK-9t-iru8Lg_2aDwPyunnffauB_OLpyjnXk43XIZvRJhp8wanoLpq7UQ1O65cUGptdjCK7n7mnBHL8IF8LzB5FVp2K2n68/s1600/PA110618.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaL7Gb7XAjTmfSlCf0Cb10vMPkw6HzPqH_P_E-YVfynJdUIK-9t-iru8Lg_2aDwPyunnffauB_OLpyjnXk43XIZvRJhp8wanoLpq7UQ1O65cUGptdjCK7n7mnBHL8IF8LzB5FVp2K2n68/s320/PA110618.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Alex trying out his new swimskin.</td></tr>
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So today started off with another swim. This one was a bit different than the normal swim at Dig Me Beach. The water was quite choppy so trying to get into any type of rhythm was a little difficult. None the less, I still did about a 30min swim. Hopefully the water is a little calmer on race morning.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS7EKbU38QSENFPonDu9EC9cjqKah8T4xzmvAj8RIU3mUFEYpcY1SUifyUrr_g9ONdU2gb5Sc3ubREFpFTMbEY8DCkDcZJloTVpLeAJ-84VBL6gLvtVdy5N7zalepNMRpSudSbaogJPXs/s1600/PA110625.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS7EKbU38QSENFPonDu9EC9cjqKah8T4xzmvAj8RIU3mUFEYpcY1SUifyUrr_g9ONdU2gb5Sc3ubREFpFTMbEY8DCkDcZJloTVpLeAJ-84VBL6gLvtVdy5N7zalepNMRpSudSbaogJPXs/s320/PA110625.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me trying out a pair of Sketchers.</td></tr>
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Following the swim, I had breakfast and then headed out for a light bike and a run. Once my workouts for the day were done, I spent about an hour touring the expo with Claudia. As always, I left with a bag of goodies but a few dollars poorer. <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0tmGjar_hB1G25u-lqJaYxVXDaoTf2EjqjTCuZizX4RNX-ajRbgWx07zEyu4am492e6pak7iFc_y_4iDVITKvOTjUpPhYtIP48z6bzmXqXOGk_asLfK9uCMegWBaHO_3pFNkeI5A9hAg/s1600/PA110628.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0tmGjar_hB1G25u-lqJaYxVXDaoTf2EjqjTCuZizX4RNX-ajRbgWx07zEyu4am492e6pak7iFc_y_4iDVITKvOTjUpPhYtIP48z6bzmXqXOGk_asLfK9uCMegWBaHO_3pFNkeI5A9hAg/s320/PA110628.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Glenda and I at the Aloha Lifestyles Gear Booth.</td></tr>
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Claudia and I spent the afternoon at Aloha Lifestyles Gear were Glenda had the F2C booth set up.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiTj8jXK9ZiiceA5gqY26PZEgUSQVFm9cFQWU1APaTwPx2wYswDsSkEfkpS1lWSRa7VnZ6pycBWxDwHYX3Z9brqbWuM9oQJWkvp1SGbaQAmAn398IqdmWSYqKZBYm3sbqAKkOElCDuwRo/s1600/PA110630.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiTj8jXK9ZiiceA5gqY26PZEgUSQVFm9cFQWU1APaTwPx2wYswDsSkEfkpS1lWSRa7VnZ6pycBWxDwHYX3Z9brqbWuM9oQJWkvp1SGbaQAmAn398IqdmWSYqKZBYm3sbqAKkOElCDuwRo/s320/PA110630.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Claudia chilling at the Slowtwitch party in Rapid Reboot Compression Boots.</td></tr>
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Then it was back to the house for a quick bite to eat and then off to the Slowtwitch gathering which was only a couple houses down.<br />
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<br />Joel Maleyhttp://www.blogger.com/profile/07776827101707811598noreply@blogger.com0