Escape from Alcatraz packet pickup

In the never ending line of the cluster that is the packet pickup for Escape from Alcatraz. Same thing. Every year. Worst race packet pickup known to mankind. 

At least it’s not raining. It is however windy AF so that should make for an interesting swim tomorrow. 

Weapon of choice for Escape from Alcatraz

There will be a lot of climbing and technical turns so I’ve decided to use the road bike instead of the TT bike for this race. 

Just got the Zipp wheels on for some extra speed. 

Now if this cold would give in I’m ready to go on Sunday. 

Morgan Hill Sprint Triathlon – Race report


Ok, ok, its been a long time since I posted anything. So now that I’m back targeting another IronMan lets pick this up again. Won’t promise there will be a lot of posts but I’ll do my best.

I have a couple of races planned for this year. Escape from Alcatraz was the first, then the Napa to Sonoma 1/2 marathon and after that the Santa Rosa IronMan.

However I started to get a bit stressed out about starting of the season with Escape from Alcatraz and the long swim that that entails. So I kind of last minute decided to sign up for Morgan Hill Sprint Triathlon.

Got up at 3.50am because one of the kiddos woke up and then made the 1h15 drive down to Morgan Hill. Parked on a field, picked up start package, set up transition. The usual stuff. Did a short warm-up run and got into the wetsuite. Did a few minute warm-up swim in the lake, water was really comfortable.

Swim 3/4 mile / 1320 yd / 1207 m – 23m54s

Positioned myself kind of sort of in the front. Thats unusual but I did. Started of pretty good and for ones I was actually able to draft of off some people and thats unusual for me. The swim course basically looped an island so that was pretty cool. We still had to actually navigate around buoys.

From my own perspective I had a really good swim. Navigation was good, I was able to draft and I felt like I kept a pretty good pace. I did get pretty tiered towards the end but thats because I hadn’t swam much leading up to the race. That needs to change.

Out of the water I had an ok T1. Not great, just ok. Had a bit of a hard time getting the wetsuite off  but other than that ok.

Bike 16 miles / 25.7 km – 46m51s

As usual I started pushing pretty hard out of the gate on the bike. With a short bike course I figured I had to move fast early and keep pushing. I passed a lot of people early and was only passed by a few guys throughout the whole bike course.

I read somewhere that the bike course would be technical. Ehh quite the opposite. Flat, not that many turns and easy riding.

I think I made up good time. I could have probably pushed harder on the bike as usual.

Run 5 miles / 8 km -34m57s

Ok, this is one of the fastest runs I’ve had in a tri. Seriously, a sub 7 min/mile (6.59 m/mile / 4.09 m/km), thats fast for me. I felt good out of T2 and kept going. Had my target on a few guys early on and passed them easily. Felt good and just kept going. Got to the turnaround point and the second half honestly got kind of boring. There weren’t many people around me although I did meet a lot of people. Got some extra energy when people shouted out kudos on the Wattie Ink. kit. So that was nice. Managed to pass a guy towards the end and then another guy passed me with just a couple of minutes left. he was fast, I talked to him after, ran close to a 31 for a 5 miler.

I’m super stoked about my performance on the run. I pushed hard but in the end I am not training for a sprint. I am training for an IronMan. Getting this kind of result out of this race was a huge confidence booster and a validation that some of the training is actually working.




Finished 4th out of 45 in my age group, 33/517 overall. Annoyingly just out of the (AG) podium but I had about 90 seconds up to the podium. Its easy to look at everything after the fact and think that I could have saved a few sec here and/or there. It’s a moot point. I didn’t train for this race. It was a race-training-session and I performed well. It was fun and I’m super happy about the results. I even qualified for the US nationals in Omaha, NE. I’m not going, it’s Omaha, NE.

It was a really good practice race. It’s always good to get some practice racing. I feel much more confident for Escape from Alcatraz on June 11. See you then, or maybe before if I get around to writing a post…

IM Sweden – Race report

Overall time: 11:45:13
Overall rank: 766 / 2463
Age group: 170 / 393


Alarm went off at 3:45 am. I hadn’t really slept all that well. Was awake on and off during the night. Had mom’s homemade bread with honey roasted peanut butter (I brought it with me from the US) and banana. Also downed a Zico Chocolate Coconut water. I’m rarely all that hungry on race day morning and I also want to stay away from overeating and getting too full.


Left the rental house at around 4.20 and in order to make it over to the transition area by 5 am when they opened. On the drive over we started hitting some of the road closures but was lucky and managed to get past 3 of then anyways so we didn’t loose all that much time.


Got to the transition area pretty early but it was already pretty packed. The first thing I did was to pump the tires on my bike. Since the bike was sitting in transition for part of Friday during the day in the sun I had let out some air in order to not blow the tires. Then double checked some of the nutrition in the bags and also added the (for me) obligatory Snickers bars to eat on the bike.


I sat down and gathered my thoughts for a while and mentally prepared for the day ahead. Many others were warming up. I remember thinking to myself that I should probably do that too but for some reason never really did. I specifically remember one guy that looked extremely professional and spent lots of time warming up. I also very specifically remember running past him towards the end 🙂 I’m not saying that warming up is unnecessary, just that looks can be deceiving.


Made my way down to the swim start that was about a 10 minute walk from the transition area. Time went by fast here and before I knew it I was in my wetsuit and swim cap and goggles in hand and it was time to drop the street bag on the truck. The street bag is where you put the stuff you want access to after the race (clothes, towel, shoes, etc.).


The swim had a self seeded rolling start. The gun went off at 7am and the athletes that had seeded themselves to finish the fastest were in the front and went into the water first. Then in a steady stream athletes kept entering the water. I seeded myself in the 1h20m group and I think that was a pretty good choice in the end. Started to get a bit emotional when I got closer to entering the water. The spectators in Kalmar where like something I have never seen before. Thousands of people cheering with where the swim start was and people where right next to you as you were walking down towards the water. Absolutely amazing!


Swim – 1:26:05
Hit the water and found a pretty good rhythm quickly. Then bam! A heal right in my goggles. Got a bit stunned but didn’t loose the goggles. Kept on and the shortly the waves started to grow bigger. During the first section of the swim we would then have a pretty strong headwind and approximately 5ft waves. I remember thinking to myself that this is kind of fun but its hard to sight to see where I’m going. Turned the first buoy and then had a straight long swim with the wind coming in straight from the right. Couldn’t find a good rethink in breathing on both sides but managed to swim really straight anyways. Another left turn and then some tailwind for a short while and then another left turn. Now is where the only mistake I made during the swim happened. After a while on this stretch I found myself alone and couldn’t really see many people around me. Stopped for a sec and saw a bigger group to my right. At this point I also couldn’t see the buoy that I was supposed to aim towards. So I decided to head towards the group and follow them. Mistake!  A few minutes later lifeguards on jet-ski’s where pointing in a completely different direction trying to get people to see where to swim. This little detour is very noticeable on the GPS plot of my swim and probably cost me a few minutes. After this stretch of the swim course things started to calm down a bit. We entered the harbor again and the water was much more calm. It was a bit more narrow here and got a bit more crowded but that didn’t bother me too much. Under a bridge and a left turn and we entered the canal. The course made a long left turn and we passed under a second bridge and then the home stretch.


T1 – 00:04:10
I barely managed to get the top part of my wetsuit off before I had to grab the bike bag. The distance between the swim exit and the bag was really short. Grabbed the gab and headed on to the changing tent. Sat down to get the rest of the wetsuit off. I had a small towel that I could dry my feet with and then put on socks, shoes, sunglasses and the helmet. Grabbed all the nutrition I had in the bag and the bike gloves and started running to the bike. T1 all in all was pretty uneventful.


Bike – 05:44:23
I like biking, I like biking a lot. I had some pretty aggressive goals for the bike part of this race. At first I just tried to establish some rhythm and sort of get going on the bike. However that was bit tricky, it was really crowded. We quickly hit the bridge (between Kalmar and Öland). I knew that we would have some serious headwinds heading out to Öland. The first part of the bridge is a climb and I’m a pretty decent climber. So I kept passing a lot of people at this stage. However my heart rate stayed pretty high so I started to get a bit concerned about that but figured it would slow down as we descended on the other side of the climb on the bride. Right when I hit the top of the climb on the bridge it was like I hit a wall of wind. I had to fight pretty hard to even keep the speed at around 15 mph going downhill and so my heart rate did not slow down. Not until I cleared the bridge and got in to Färjestaden. This is also where I started to feel like I had found my groove on the bike. Kept pushing and started to eat some solid nutrition (PickyBars and Gu Chomps). After about 1 hour of biking I hit Mörbylånga. This is also where I passed my buddy (Johan) who obviously swam faster than I did since we started at the same time. The rest of Öland was several flat miles with lots of crosswinds and some head and tail winds. We first headed south on the island and had crosswinds, then headed east to hit the straight on headwinds, went back up north with more crosswinds and then west and slightly downhill with tails winds. After completing the loop on the island it was time to tackle the bridge again. Much more  pleasant this time with strong tail winds. I was able to push close to a 30 mph average on the 4 mile stretch on the bridge.
At this point I started to get a bit tired of biking. Tried my best to keep the moral high and stay mentally strong. After several miles on the mainland I stopped to pee behind a barn. Kept pushing and the race course here got somewhat more interesting with some turns and rolling hills rather than dead flat and straight.
The last few miles all I wanted was to get off the bike and start running. I tried my best to mentally forget that I had to run a marathon, but I still really wanted to run.


T2 – 00:04:52
Racked the bike and headed straight for a bathroom break. Then headed over and grabbed the run bag. In to the changing tent, helmet and bike shoes off. Run shoes and visor on. Grabbed some of the nutrition and headed out. Was imedtialy told to turn the race number to the front.


Run – 04:25:43
Headed out on the run feeling pretty good. I was definitely very happy to be done biking. The first part of the 3 loop run course was really fun. We were running through the streets of downtown Kalmar where the streets where lines with tons of spectators. What was less fun was running on the cobblestones. After a while the course takes a turn out of the city and up north through some neighborhoods. I kept pushing on and walked fast at every aid station. I think I made some good time on the first loop but started to fade after that. I had some serious problems holding down water and had to stop to pee about 10 times during the run in total. Things got better towards the and that was probably due to the fact that I started eating salty cucumber and salted potato chips at every aid station. I did also start feeling a little bit of my knee pain (IT band issue) towards the end but nothing serious. It probably helped that I walked every aid station also.
The spectators along the run course where amazing. People lined the run course everywhere and it looked like everyone were basically having a party. Towards the last lap some kept thanking the athletes for the year and saying that they hoped to see us next year.
I did try to ramp up the pace a bit towards the last 2k of the run. Heading down the red carpet I did have a person in front of me but purposefully slowed down a bit so I would get a nice picture of my finish. I did and I’m pretty happy with that.


All in all I’m happy with beating my previous time with about 90 minutes. Its difficult to compare since the courses are really different and the conditions for a given day is always a factor. However I think I can do better. I know what I need to work on and I will. I’ll do another one some day but will take some time off form this long distance for a while now.


Tagged , , , , , , , , , , ,

IM Kalmar – Pre Race

Left the Bay Area on Tuesday (12th) to travel to Stockholm, Sweden. Had a connection in Copenhagen so the first flight was about 11 hours. I didn’t have to pay to check my Scicon bag. Not sure if it was because I had status with the airline (SAS) or not but it was certainly a pleasant surprise. Next positive thing in the journey to IM Kalmar was in the form of an upgrade on the flight to Copenhagen. Even with a better seat I was not really all that comfortable and got off the plane with some pretty bad back pain. Had a pretty short layover in Copenhagen and then onwards to Stockholm. Wasn’t really able to sleep much during the flights. Got a few hours in at most.
Made it to Stockholm ok and so did the bike and the rest of the luggage. My parents picked me up and we had to play a mini game of Tetris to fit the bike and all other stuff into the rental car. Started the drive down to Kalmar and stopped in Norrköping for dinner (Thanks Jonas L for recommendation!). Made it down to my parents rental cabin at the island of Öland late on Wednesday after over 24 hours of traveling.
Thursday morning I moved to stay with some friends in a cabin right on the west coast of the island. Started off Thursday with a mini-triathlon to shake out the travel-legs. Short swim right by cabin. The water temperature was around 20C (68F). After that a short ride to check out a part of the bike course. Did an out an back that ended up being about 20k. In order to make this a true mini-triathlon a run was in order and managed a decently paced 3.7k run.
The rest of the day was spent picking up the race package, spending some money in the IronMan shop (proud of myself for not going crazy here) and attending the mandatory athletes meeting. In the evening I had a delicious dinner with my parents in the city of Kalmar.
Friday was bike and bag drop-off day. Spent some time double checking that everything was ok with the bike. Decided to strap two tubes, multi-tool and two CO2 to my seat-rear-mounted bottle cage holder. Also decided to go with very concentrated sports drink (Osmo) in the two bottles and then just fill water in the bottle mounted between the aero bars.
Packing the bike and run bags was pretty easy. I only had one pair of running shoes with me for example so not much of a choice here. I did decide to ride with socks even though I usually don’t in races. Figured this is such a long race that the few seconds saved would do much and I need them on the run anyways. But they are tricky to get on when the feet are wet from the swim. Also decided to ride with gloves. Just threw them in the bag and on race day I grabbed them in my hand and put them on while riding. Opted to run with a visor (Zoot) instead of a cap. Figured it would be a bit cooler and I could dump water from the water cups on my head and get the hair wet for some cooling if I had the visor.
Spent most of the day Friday taking it easy outside of packing the bags. Dropping of the bike and bags was uneventful. Took the ferry from Kalmar back to Öland to grab an early dinner with my parents. Got a really good view of the swim course from the ferry so that was nice.
IMG_5766IMG_5761 IMG_5773 IMG_5755
The weather on both Thursday and Friday was great. I kept being nervous about burning as I usually do when I’m out in the sun. Its happened before that I have a burn even before the race starts and thats obviously not optimal.
Went to bed early on Friday but slept terribly.
Tagged , , , , ,

Ready, set, go!

Bags are packed and the bike is racked. 13 hours until start. I’m a bit nervous but mostly extremely excited and eager to get going. 

Took the ferry from Kalmar to Öland today and that was a great opportunity to check out the swim course. 

My race number is 1188. Should be possible to track through There is also an iOS app called IronTrac that works pretty well. The app is free to download but there is a small charge to use the tracking within the app. 


Tagged , , ,

First nigh at Öland

The bridge and Kalmar in the horizon. 6k bridge to cross twice on Saturday. 

Stayed with my parents in a cabin the first night. Then moving to stay with friends for the remainder of the week. 


Arrived in Kalmar…

Or Öland to be exact. Body is kind of achy from the long travels. Got upgraded on the long flight from SFO to CPH so that was nice. 

Long drive from Stockholm down to Kalmar. Stopped in Norrköping for a late dinner (thanks Jonas L) for a great recommendation. 

Only slept about 3-4 hours on the flights so about to pass out now. 

Really looking forward to the next couple of days and especially Saturday!

%d bloggers like this: