Alex McDonald Pro Triathlete

With a few weeks of down time and nothing exciting over even remotely interesting happening I thought I would spend my free time being productive; so I decided to give my training bike a long overdue cleaning…man did it need to be cleaned! That’s to Carson and the folks at Inside-Out-Sports I took my Trek in for a overhaul, something I hadn’t done for over a 1.5 years.

After stripping the bike down to it’s frame I realized just how dirty it really was! The parts washer was key in helping to remove all the grease, grim, and who knows what else was stuck in all those hard to reach spots.Also I cleaned out the frame as much as I could, including the inside. After taking the seat post off and turning the frame upside down what seemed like a gallon of water poured out! Like I said this cleaning was long over due, but now my bike is ready to take on the grim of winter riding…and will probably be just as dirty as it was in about a week. Oh well, at least it was clean…and I’m sure that it will work better at least until it needs to be cleaned again!

I told you I had some down time…and nothing exciting is happening!

It is fitting and a little ironic that my rookie pro season began (IM California 70.3) and ended (IMAZ nov.) with lower back spasms and a subpar run. In both races I felt pretty good on the bike and did not really over extend myself. However, when I got off and began to run my lower back seized up…and I mean seized up to the point where it was in spasm and I was in agony. My lower back if often a little tight at the beginning of the run whenever I do a brick workout or in a race, however, it usually relaxes within the first mile or two. That was no the case at either of these races. By mile 2 or so in both races I knew I was in trouble.

This is a perfect example also of how important the kinetic chain is in your bodies movement. My legs were not that tired in either race, however, due to my back spasms my running form and everything from my neck to my feet was thrown out of whack. As a result I just couldn’t run, not matter how much I tired to relax and find a rhythm and proper form it was not happening.

There may be several reasons for my back melt down, however, I have noticed a theme with these two races. The last few weeks before both California and Arizona I was very busy and did not take care of the “details” of recovery. Mainly, I omitted the 10-15 minutes of yoga and stretching I usually do 4-5 times per week. I have a pit in my stomaching thinking that something as simple and easy as taking a few extra minutes to stretch could have been the difference between a top 10 finish along with a 25min Ironman PR and then dreaded DNF. Although this may have only been a part, and not the whole cause I can assure that I will never find out, because my yoga/stretching routine will never be skipped again. Yet again, another important lesson learned from my 2008 season.

So please learn from my mistakes, don’t neglect the little “details” of recovery, you may not realize just how important they are until you skip them.

My rookie pro season ended on a mixed note in Tempe, AZ on Sunday. It was a last minute decision to race one last Ironman after Kona this year. Given the length of the season, the proximity to Kona and other factors I knew my race was going to be ridiculous…the only question was if it was going to be ridiculously good or ridiculously bad. It may sound obnoxious, and apologize if it does, but at this point in my career finishing an Ironman is no longer the goal, finishing an Ironman as fast as I can is the goal. Unfortunately, my race was ridiculously bad and my day ended with a DNF in the medical tent, although there were many silver linings.

I used this race to test my limits and see where things shook out. My goals were to swim hard, bike hard (harder than I usually do) and see what was left for the run. Quite frankly I accomplished my goals, so I can’t complain too much. I set personal best times in the swim at 52 minutes, exiting the water with the main group and then had the 14th fastest bike split of the day in a time of 4:39, another PR by about 16 minutes. I learned a lot and have certainly gained some confidence and insight that will serve me well in the future and will ultimately help me to become a better athlete. Enough about that…onto the days events.

The swim was a little chilly to begin with, as the sun was not even up at 6:50 when the pro wave started. It was actually pretty hard to see while I was warming up because of the tinting on my goggles. I lined up right on the front line behind some top swimmers and began hard right from the gun, yet made sure to not red line for too long as I have done in the past. I also made sure to stay focused and if I was not right on someone’s feet then I pushed the pace to make sure I did not lose the group, as I have done so many times this season. It was certainly a break through swim for me and I was able to figure out a strategy and pacing that works for me which will help me swim with some of the best in the sport.

As anyone who I have spoken to about IM biking pacing and power I certainly mixed thing up and tried a new strategy in this race. Part of my reason for this tactic was because of the nature of this course. IMAZ bike is a 3 loop, out and back course where there is a gradual 500 foot climb, which happened to be into a head/cross wind on the way out on race day. I had decided to push hard the first hour, around 80% of my FTP to try to get into a group and then let others dictate the pace on the way back into town. If the group slowed down too much then I would ride hard for 5-10 minutes to the next group if I could make it. I continued with this strategy until the last 5 miles where I just cruised in an attempt to prep my legs for the run. Despite this bike pacing I virtually evenly split all three loops at 24.09, 24.03 and 24.06 mph respectively. There were some very tough moments on the bike course, particularly into the wind and up the hill, however, I felt pretty good on most of the bike and my total AP power was actually pretty conservative, however, it was not nearly as steady and consistent as I normally ride and I think this high variability was part of my undoing on the run course.

I was 19th out on to the run at a race time of 8:35 with a top ten finish and a 20-25min Ironman PR within my grasp if I was able to run my “normal” IM run. However, I was not taking anything for granted. The first mile of an IM run is usually pretty uncomfortable but then things loosen up and I am able to settle into a rhythm. However, around mile 2 I knew I was in trouble. My lower back is normally a little tight for the first mile or two of the run, however, today the spasms set in pretty early, began getting worse and was effecting my run stride. A very similar problem occurred at my first race of the 2008 season at California Ironman 70.3 in April. I continued on hoping that things would work themselves out, after all as I constantly tell myself on race day “it’s a long day and anything can happen.”

At mile 16 the spasms in my lower back became unbearable and my run stride had turned into more of a hopple/shuffle. As a perfect example of how interconnected the entire body is, due to my odd “running” form and interconnectedness of all the muscles in the kinetic chain involved in running my quads and hamstrings began to seize up as well. I began limping, and at this point my run had turned into a side ways shuffle/limp. Additionally I began shivering despite the sunny skies and temps in the mid 70’s. I knew at this point I was in serious trouble and if I continued I was in danger of doing serious damage to my body. I walked/limped for about a mile and a half before I finally made the decision to throw in the towel which was a very difficult decision, I could have walked the remaining 9 miles or so, but at what cost? I deiced to limit my injuries and live to fight another day…and went to the medical tent.

This was the first race I have ever DNF’d, in fact it was one of the first time I have ever quite anything I started. I am certainly disappointed in myself, as I have mentioned in the past, quitting is just not my style. However, given the situation, as painful as it was both physically and mentally to drop out, I know that I made the right decision. The worst part is that, I feel like I let down, my family, coach, friends and everyone who has supported me in my passion to reach the pinnacle in the sport of triathlon.

I know this race and a DNF will only fuel my fire and I know that this race in general, the good and the bad, has put me in a much better position to take 2009 to a new level, as my coach said, “sophomore year will be much better.” Additionally, my sister-in-law, who deals with famous, professional athletes on a daily basis, put it all into perspective. “Pros get injured and sick but the rules are different since they do it all in the public eye. What separates champions from the rest is the ability to refocus and learn from the imperfect days. Tiger Woods has had rounds he’d like to forget. Brett Favre has had games with multiple interceptions. This is a great experience for a young pro….you went out too hard and now you know what happens. You will have that perfect race and when you do, you will appreciate it all the more.” I couldn’t have put it any better myself.

A huge thank you to Timex, Team Sports, my sponsors and all the people who have supported me this season…there are just far too many to count. Thanks for reading…now a few weeks of down time and then back in the saddle with renewed focus on 2009.

http://www.nasports.com/results/results.php

It has been a long season!  I began racing at Ironman California 70.3 at the end of March and for some reason I thought that Ironman Arizona in November would be a good way to end the season.  Well I must admit it has been a very long season, although my body is holding up pretty well.  Training 20-30hrs a week for almost 8 months certainly takes it toll on the body, however, I have been taking the time and energy to focus on the little details of recovery to make sure that I stay healthy to get out their day after day.  Ice baths, Trigger Point Technology Massage Balls, CherryPharm, MAP, yoga, regular massage with Jeff Wells, a well balanced diet (with some help from Pam - At Nutrition for the Long Run) and sleep, at least 8hrs a night are all an important part of my routine.

However, the physical abuse is not the toughest part of racing as a pro triathlete, I really think the hardest part is staying mentally focused.  I do 90% of my training solo, due to the nature of my training schedule and the fact I am still new to the Durham, NC community so I am not really plugged in with many training partners….although I’m working on it.  As a result the beginning of yet another 5+ hr ride or 2+ hr run can be a little daunting, however, I approach training days a lot like race days, just break it up into small bite size segments, even if all you can stomach that day is running to the end of the street.  I find that starting is the hardest part, once you’re out there the time seems to go by pretty quickly. All that being said I am feeling great after Kona.  I took a week off after the race and did nothing (incase you are interested Rachel) that’s right I didn’t look at my bike, touch my running shoes and showing was the closest I got to swimming.  Although I did stay on top of my recovery routine.  After that week I got right back into the swing with 3 weeks of pretty solid training which ends this Sunday and then it’s taper time…again.

I am feeling very good physically and mentally, despite the late calendar date, and I am very focused on Ironman Arizona.  There are a lot of great athletes signed up at this point, but I know that I am going to go race hard and push my limits to end the 2008 season on a high note.  Just like Palani Hill in Kona, the end of the season is down hill to the finish so go hard and empty the tank! :) 

Ashley and I made it home from HI in one piece and am very happy to be reunited with my coach…my napping coach that is.  Kurt Perham is my triathlon coach, who lives in Brnswick Maine, but my napping coach is right here in North Carolina.  In fact she is right next to be while I write this.  Doing what you ask?  That’s right, napping!  A lot of coaches simply tell their athletes what to do, my napping coach leads by example…so I have to go, my coaching is telling me it’s time to take a nap, besides it’s an important part of recovery.  
 

This Ironman was an epic race and by far the hardest triathlon I have ever done. As my first pro race in Kona I am satisfied with my race and results knowing that I left it all out on the course. However, at the same time it was not exactly the race I wanted or the race I know I was/am capable of. Some of the circumstances were beyond my power, however, I focused on the things I could control and am proud that I pushed through to the finish line.

The swim is really the only part of this race where I am actually disappointed. This leg is the biggest difference between racing as a pro and as an age grouper. There are a lot fewer feet to follow in the pro field and they go out hard, VERY HARD! I was happy with my start and initially caught a good group and swam with it for about the first 3rd of the race.  I found a goo rhythm and felt great in my PointZero 3+.  Then the group surged and before I realized what had happened I was off the back and couldn’t catch up, a rookie mistake. I swam the second 3rd alone, trying to stay positive and expecting to be the dead last pro out of the water. Then a trailing group of pros caught up to me and I swam the last 3rd with them making sure not to lose the feet this time.

Coming out of the water I was very frustrated, but I focused on staying relaxed and wanted to get on the bike as fast as I could. As I was running through transition a volunteer informed me my timing chip had fallen off. I had to get a new, chip which didn’t take too long, but I was one more thing to do and more time lost.

I began riding very hard, which was by design, to try to get my legs going. After coming back down the Kuikini highway around mile 8 I began feeling ok. However, as I was climbing Palani Hill I dropped my chain, however, I was riding so hard that I had wrapped my chain around my cranks twice before I could stop pedaling. I had to get off my bike in the middle of the hill and man-handle my drive chain for a what seemed like an eternity to get it free. “Stay relaxed and calm, these things happen, it’s a long race” I told myself. I managed to get it free and was off again, however, after that my shifting was not quite right and I ended up dropping my chain several times throughout the bike ride. Later in the race I stopped for tech support for a moment to try to get it straightened out.

My bike mechanical issues, my legs inability to ever wake up and the wicked wind made for a very hard ride. I normally an able to find a comfortable steady rhythm for at least the first half of the bike, however, on race day my legs never woke up and I felt like I had to push the effort the whole day, however, I focused on my PowerTap and held my wattage to make sure I didn’t blowup and saved something for the run. Just as an indication of how much harder the bike was this year, my bike leg was 5 minutes slower than last year, yet I held an average power that was 15 watts higher.

I was disappointed getting off the bike and I passed several athletes in T2 who were clearly about to drop out and I really wanted to quit; yet I knew I couldn’t. After all this is Hawaii the most famous and epic triathlon in the world, I couldn’t give up, that’s just not my style.

After a mile or so I began to find a rhythm on the run, I thought at least this was better than the “rhythumless” bike. I didn’t want to push too hard too soon and as a result I may not have run quite as fast as I was capable, but nonetheless, I knew that I needed to save something for the last 10k after the Natural Energy Lab. I focused on a fast light turnover and consuming as much fuel as I could at the aid stations. My FuelBelt is/was perfect to make sure that I was able to get in what I needed due to the congestion at some of the aid stations. After just a few miles I slowly began running my way back through the field. The last 8 miles were mentally tough as I knew I was not going to make it into the top 30 like last year, however, I pushed as much as I could. I was proud of the fact that with a pretty good run of 3:02 I was able to pass about 30 guys, my mental fortitude had paid off.

I crossed the line in a time of 9:10 as the 38th pro. I arrived in Kona, HI fitter and faster than last year where I posted an Ironman PR, yet this was not my day. After dealing with some (more than normal) adversity throughout the race I focused on staying positive and pushed all the way to the finish line. Normally over the course of an Ironman the thought of dropping out crosses my mind 3 or 4 times. However, today at least a dozen times I wanted to quit, at some points it was a serious consideration. A race that was not to my potential leaves me thirsty for redemption; perhaps this is why I am considering racing Ironman Arizona at the end of November… By the way, the last time I feel like I underperformed at an Ironman and sought redemption was Ironman Florida in 2005, the next Ironman I raced I finished 5th overall!Ultimately it was a good race, I learned a lot and very I am proud of myself for staying in the moment, being positive and not giving up, after all the don’t call this Ironman because it is easy.

And for those of you that missed it, my post race treat…a cinnamon bun the size of my HEAD!

Thanks!

What a day in Kona yesterday. In a nutshell I had a great race, not the race I know I am capable of, but none the less I persevered under tough conditions and I was the 38th pro in a time of 9:10. This was by far the most difficult Ironman I have ever done and I’m very proud of myself for pushing through to the finish line. A full race report will follow soon. In the meantime here are some photos from the yesterday and my post race cinnamon bun from lava java today…yum!

It 4:45am in HI on Oct 11, 2008.  This is a day I have been working toward for a year and I am pumped!!  I just wanted to thank you all one more time for the support and encouragement that I have received on the last year and especially over the last week.  I’ll give you all the run down as soon as I am coherent this evening or tomorrow!   Thanks,! 

The day before the race is always a day that I try to have as few obligations as possible. I get in a quick and easy 35-45min workout where I do 10-15 minutes of each sport in succession with a few 30 second pickups and then get off my feet about out of the sun! There is nothing I can do now but relax and keep my attitude focused on the positive. Just like on race day there is very little that I can control at this point, I just stay in the moment and keep my attitude positive.

After a busy day yesterday filled with sponsor obligations, meetings and spending sometime talking with sponsors and going to a friends house for dinner I slept very well last night, which is the most important night to sleep well. I know that I will not sleep well tonight, but that is the norm for me.I am feeling great both mentally and physically, and I ready to leave it all out on the course tomorrow. For those of you interested you can track my progress and follow the whole race at Ironman.com, but remember HI is 6hrs behind East cost time and 3hrs behind West cost time.Oh, one last thing…GO RED SOX!!!

This morning I got in an early swim which felt great in my new BlueSeventy PointZero 3 seventeen,  which is the 2009 version of the PointZero3+.  The suit is a little more snug through the mid section, has slightly different panel construction and also features a sliver back panel so that the hawaiian sun is reflected for cooler temperatures.  Then I went for a quick spin with some friends and it was onto LavaJava and the expo.This is the one time of year where I actually get to meet many people who I have been e-mailing and calling for over a year.  Although technology makes communication easier, there is no substitute for meeting a person face to face.  So the late morning was spent talking to a lot of folks in the industry as well as being a member of the Timex Multisport Team panel on the expo village stage to answer questions about Timex, the team and being a professional athlete.  The Timex tent also a big picture of me riding my bike, of course you would never know it was me…but it’s big and it was kind of fun to see. Ashley and I are on a fish taco tour.  We have been going to as many different restaurants we can trying their fish taco.  After all we are in Hawaii and where else to gorge ourselves on fish!?  Today’s selection, Killer Taco, a local place in the Kona industrial area which you we never would have known about if it wasn’t for the guide book.  After lunch Ashley and I went back to our condo where I immediately fell a sleep for almost 2 hours! Right before a race, rest is the best!