Du It For You

Duathlon training and racing: stories, advice, and views from the top

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Throwback Saturday: ITU Duathlon World Championships, Pontevedra, 2014

In honor of the ITU Multisport World Championships in Pontevedra, Spain, this weekend, I thought I’d post my race report from the ITU Duathlon World Championships in 2014 – also in Pontevedra. I’ll always remember the smell of cigarette smoke and grilled meat as we ran through the cobbled streets of that lovely city. I spent an extra four days in Galicia and loved every minute. I kept a travel journal, and this post is one entry of several. Note: when I talk about my travel/camping kitchen, I’m referring to the single burner I brought so I could make coffee and hot cereal in my hotel room. I’m strictly gluten-free (gluten sensitivity, Celiac gene and all, and didn’t want to risk GI Hell around a big race.) Best of luck to everyone competing today and this weekend–run-bike-run swift!

Pontevedra 2014 ITU Duathlon World Championship

Galicia, Day Four: Race Day.

I woke up with a jolt at 7:55 a.m. I’m so used to racing at 8, that waking up at 8 feels like I’m oversleeping and late for something. I quickly fired up my electric burner to boil water for coffee and start eating.

I ate what felt like my usual size dinner last night, but was hungry when I went to bed and hungry in the morning. Partly due to nerves and partly because I had four hours until race time, I ate a little more than usual, but not too much.

Thanks to my hotel camping configuration, I learned that canned organic sweet potatoes, pureed, no extra sugar, makes a good pre-race meal option. I ate part of the can last night with my dinner and took the rest with me to race headquarters so that I could have a snack in a couple of hours.

Surprisingly, I easily found parking on the opposite side of the river, about a ten-minute walk from the Sport Performance Center. The infield of a track served as the transition area and the run course took us along one of the straights for each loop.

It was about 9:30 by the time I got to the race site and the sprint race (5k-20k-2.5k) was well underway. I found the bag-drop building (amazingly efficient) and the entrance to the transition area, which I was not allowed to enter until 11 a.m.

I had some time to kill. Most of those 90 minutes were spent chatting with a few familiar faces: woman from the Santa Barbara area, last name Ray, who was on my flight into Vigo; a man from Oregon that stood in front of me in line at the bike check-in; other random USA people.

They opened up transition a few minutes before 11 a.m. and a throng of athletes made their way to set up their spots. The race organizers gave us buckets that looked like small laundry baskets for our stuff. All items had to stay in the bucket.

Turns out my NorCal ally, Cassie, was my transition neighbor, which was a nice surprise. Both jittery, we warmed up together along part of the run course, following the rear ends of a pack of men from France.

ITU Duathlon World Championship 2014

From L to R: Cassie, Martha (from Cleveland) and me

At about noon, all the standard-distance athletes assembled for the cattle call. There were six waves: three male, three female, from youngest to oldest. We were in the last wave, women 40-plus, which started (we thought) at 12:24, but actually started at 12:30. Those 30 minutes in the holding area had to be the most nerve-wracking. With each sound of the horn the nervous stomach lurched one more time.

We’re Off!

With lots of “good luck,” “have fun,” “kick butt,” and other well wishes, we were off! Around the curve of the track, running clockwise, out the main gate, a hard right, over the timing matt, another hard right, a sharp U-Turn and almost immediately up the first and only real substantial hill.

As expected, our group took off like a rocket. The women I planned to keep in contact with drifted ahead. For past two to three weeks, my running has been minimal thanks to a fussy posterior tibialis tendon. My usual 10k pace felt much harder than it should after a restful taper week.

The first 2.5k loop felt long, and we had to do this four times! Wandering through narrow city streets—cobblestone, asphalt and cement—smells of seafood and cigarette smoke wafting through the air, past an ancient church and any number of bars and restaurants, I eventually found a good rhythm. It seemed as though women were passing me left and right. We also had men from other waves passing us left and right. The 10k alone felt like enough. But there was oh so much more to go!

Transition went as smoothly as it could for someone who is not very fluid in such things. A long run in grass to the bike mount area just outside of the track and away we go!

Immediately I heard an incessant click-click-click with every wheel revolution. Oh crap, what now? My bike computer sensor was hitting a spoke. An attempt to lean over while riding to adjust proved difficult and dangerous. After a few miles, it annoyed me enough so that I leaned over and gave it a good swat and it slid to some spot I couldn’t see. I wouldn’t know how fast I was going, but I wouldn’t hear the click-click. [Editor’s note: this was a couple years before I invested in PowerTap pedals!]

The bike course was glorious. For those familiar with the East Bay, imagine 40k of Bear Creek Road: enough uphill on the way out to allow me to pass a lot of women, and long descents on the way back that were steep enough to go fast, but not so fast that my bike blew around in the wind.

The second loop was more of the same. On the 1.5-mile climb near the beginning of the loop, a group of women were bunched up. I was working my way up to pass them when a race official rode by and decided to hover around for a while. I knew he was watching for drafting. I was passing as fast as I could on a hill – geez! The presence of the race official apparently lit a fire in my rear because I found another gear and left the bunched up group behind.

A hard left turn took us onto a road parallel to the river that was lined with spectators. Cool. The dismount happened and off I went to hang up the bike and run some more.

The second run is always the killer and can make or break a race. Sometimes it feels bearable, sometimes it feels like your legs will fall off. Today it seemed bearable, but by no means easy.

I reminded myself that this is only a 5k. Only two loops this time. Piece of cake. Just stay strong and don’t be a wimp. At the first water stop (they handed out little plastic bottles with the lids still on), I dumped more water on my head and down my back and got to it. My pace was decent, I think, and I passed a fair amount of people, both women and men from earlier waves.

The crowd support was phenomenal. For both runs, the streets of Pontevedra were lined with people, including friends of athletes, sprint racers and a lot of locals.

Along the course, I heard “Go Johnson!,” “Go USA!” and “Go Chica!” Near the end of the last run I also heard “Animal!” from a man with a Spanish accent. For some reason, this odd cheer gave me a boost! I focused more closely on catching the person ahead of me, and then the next one, and the next one. I couldn’t wait to get on the track for the final 200 meters. I know what I’m supposed to do on the track: run HARD!

The end result: 2:34:41 good for 12thin my age group (out of 29) and second American in my age group.

I’m happy with my result. Could I have run a faster 10k if I hadn’t had to back off for a minor injury? Maybe. But would my bike split have been as fast if I hadn’t gotten in some really intense workouts in those same two weeks? Maybe, maybe not. Either way, I placed much higher than last year’s Worlds in Ottawa (19 out of 26), my first world championship. And I love saying that I’m something in the world.

Powerman Zofingen: Race reports and updates

What’s considered the toughest and most prestigious duathlon, the ITU Long Distance World Duathlon Championships, Powerman Zofingen, took over that lovely Swiss city the first weekend of September.

On Twitter, I promised I’d compile race reports for an upcoming blog. To date, there aren’t many full reports, but I did find some good nuggets of info about this epic event.

From ITU

First, here is the official report from ITU. Switzerland and France took the wins, with Petra Eggenschwiler (SUI) claiming the women’s title and French athlete Gaël Le Bellec winning the men’s race for the third time.

Powerman Zofingen winners

Check out the full report for photos and a list of top finishers.

One thing I noticed when perusing the results (particularly in my age group): the times appear to be faster this year than last. Is the new bike course faster than the old? If anyone has insights, please share!

Here’s the profile of the 2018 bike loop, which athletes complete three times:

2018 Powerman Zofingen bike course

A view from the top

In his inaugural Zofingen race, dominant U.S. athlete Albert Harrison finished sixth in the elite men’s race with a blazing-fast 6:25:52.

He published one of the few race reports I could find, and it’s a thorough one. He starts with the training, shares his goals and continues with his thoughts on the race and USA Triathlon’s lack of support for its duathletes.

He was on TV too. A lot.

Albert Harrison 2018 Powerman Zofingen

Most inspirational athlete

One of the most inspiring tidbits I found came from the Twittersphere. Blind athlete Fernando Raino didn’t just finish Powerman Zofingen. He finished strong.

For random info about Powerman Zofingen, including its history and a general course description, check out my post from September 1.

Got anything to add re: the 2018 Zofingen ITU Powerman Long Distance Duathlon World Championships? Please share in the comments below! We’d love to hear your story.

USAT Duathlon National Championships 2018 – race update

I’m almost a week late in talking about the 2018 USA Triathlon Duathlon National Championships held in Greenville, South Carolina. What I lack in timeliness I hope to make up with photos like this:

Greenville, SC

It’s…a peach. (Photo courtesy of Angie Wonsettler Ridgel)

Oh happy day, more than 1,100 athletes registered for some form of run-bike-run last weekend, either draft-legal or non-draft sprint or standard distance dus. The attendance makes the event the third-largest in USAT’s Duathlon Nationals history. Hooray!

I’m thrilled to see the numbers go up. Was it the location? The chance to compete in Pontevedra, Spain at the ITU World Championships? Or is there a glimmer of increasing interest in duathon? I hope it’s all of the above, though I most hope we see a continued increase in duathlon participation.

I’m biased, because I am a pure duathlete (never raced a triathlon, don’t plan to), but I do believe duathlon has so many advantages over its three-discipline sister. Less crap to buy and manage, less hassle in transition, no hopping on the bike cold and wet, and a chance to get very good at two sports rather than okay in three.

Enough of that. On to Greenville…

It was wet and gross on Saturday, April 7.

Greenville hotel

View on Saturday from the hotel of Eric Butz, a competitor in the standard distance du

However, that didn’t stop 303 athletes from competing in the Draft-Legal Sprint Duathlon (5K run, 18K bike, 2.85K run)

Jesse Bauer was in the lead pack through the bike; however, the final run determined the podium spots: Buckingham Shellberg, Derek Stone, Kenneth Svendsen.

Here’s a mini-report from Jesse.

Chris Mosier, a positive force for the trans community, duathlon and for athletes anywhere everywhere, didn’t let a little rain stop him from running a PR in the 5K and placing sixth in the competitive men’s 35-39 age group. Read all about it in this article from Outsports.

On Sunday, the rain subsided but the temperature dropped—to 37 degrees at the start! Not the worst thing for the run. No fun for the bike.

Alex Arman won the standard distance (8.45K run, 39K bike, 4.5K run) men’s race, while Aimee Phillippi-Taylor claimed the women’s victory.

It warmed up a little for the sprint race, with Taylor Huseman and Cassidy Hickey breaking the tape. Go you!

For the nitty gritty on the non-draft action, read this race report from Podium Sports Medicine.

Did you race in Greenville last weekend? How did it go? Tell us all about it in the comments below.

2017 year in review: success in spite of myself

I started mentally reviewing my 2017 racing season well before the holidays, but it took until now to get my thoughts on the page. In between, contributor Dr. Stephen Jonas provided helpful questions to ask when reviewing your racing season. Take a look!

For most of 2017, I criticized myself. My performance on the bike wasn’t up to par. I didn’t practice my transitions, which would have saved me precious seconds in important races. My running performance started off strong, but faded halfway through the year. I considered 2017 a wash.

But when I shifted my mindset and thought of my goals, I realized I had a pretty darn good year in spite of myself. Here are four things I’m proud of.

1. Top 10 in USA Track & Field/Pacific Region Road Grand Prix, short and long series.

USATF has annual team and individual competitions in road, cross country, mountain/ultra and track events. My club, Pamakid Runners, competes in all of these except track.

One of my 2017 goals was to earn “comped” status in both the short- and long-course road series. This requires placing in the top 10 in my division, 40+ women. Result: nailed it! I placed seventh in both. That means I receive free entry into 2018 short and long Grand Prix races. Yay, free! I got comped for the short series (10th) for 2015, but thanks to an injury, didn’t get to take advantage of the benefit.

2. USA Triathlon Duathlon National Champion

One of my all-time duathlon goals was to win my age group in a national championship race. Unexpectedly, I accomplished this at the USAT Duathlon Long-Course National Championships in Cary, North Carolina, in April.

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I had a lackluster race. (Can you tell I’m hard on myself?) My bike split was minutes slower than my expectation. I had acceptable run splits considering the heat and humidity. But I did my best on the day. Result: Age group win! Bonus: a “national champion” bike jersey that I’m a little embarrassed to wear.

3. Came out of half marathon hiatus

In February, I lined up to race the Kaiser Permanente San Francisco Half Marathon for the first time in 10 years. In between, I ran some trail halfs as training races, but didn’t specifically train for a half.

Why? After the 2007 KPSF 1/2 I ran a big PR, and then ended up with a stress fracture a week later. I became gun-shy about racing the half and focused on races from 5K to 10 miles. I soon got over my fear, but training for a half just didn’t fit…for a long time!

In 2017, I not only ran the KPSF 1/2, but also the Clarksburg Country Run in November (part of the road Grand Prix), where I placed third in my age group. Result: barrier broken. Bonus: I stayed healthy and still am!

4. Pamakid Runners Female Runner of the Year

Well this was unexpected! Each year my club hands out awards for male/female runner of the year (road and ultra), most improved and most inspirational. It also gives out an overall “Pamakid of the Year” and “Volunteer of the Year” award for members who go above and beyond to help the club and the running community at large.

I missed the club’s Christmas party, where they present the awards, only to discover a couple days later I won one! And here I thought I had a crappy 2017.

Pamakid Runners

At the Christmas Relays, belatedly receiving my award. Thanks Pamakids!

For most of 2017’s second half, my motivation to race took a nosedive due to caring for and losing my beautiful feline companion, Soleil. From the time I learned she had a tumor, in August, through the worst of the grief, I had no passion for racing or much else. I raced to keep my skills sharp and to spend time with my Pamakids family.

my cat

My pal for 15 and-a-half years and a sock monkey she didn’t like. Isn’t she the most beautiful cat ever?

I criticized myself (can you see a trend here?) for slower race times, but in spite of myself, I ran a lot of races and placed fairly well in them. I also volunteered a fair amount for my club. Taken all together, Pamakids saw something I didn’t. I’m grateful.

As 2018 picks up momentum, I have my enthusiasm back and my health intact. I’m working toward my 2018 goals with a renewed sense of commitment.

What are you most proud of in 2017? What did you learn? Tell us about it in the comments below.

Reblog: In overdrive: Ontario duathlon race report

Here’s a very detailed race report on what looks like a fast duathlon on a tough day. Happy reading!

— Du It For You

https://duathloncentral.com/2017/11/13/mosports-madness-overdrive-race-triathlon-ontario-championship-recap/

Race Recap – Duathlon de Boucherville, Quebec Championships and Coupe du Quebec Finale

#MSCWelland Race Report

Read Coach Cruz’s race report on Multisport Canada’s duathlon season opener. Great job!

 

USAT Duathlon National Championships 2017. Bend, Take Two

One sign that my race didn’t go as planned—no pictures. Sorry.

2017 USAT Duathlon National Championships

Okay, I took a couple. The finish line – a welcome sight!

This past weekend, duathletes from all over the United States convened in beautiful Bend, Oregon for the USAT Duathlon National Championships.

For the second year in a row, the beer-loving mountain town gave us near-perfect temperatures, sunny skies, and little wind. It was the perfect setting for fast times on a hilly course…mine, however, was not one of them.

But I won’t complain about my race—yet. First, I’ll talk about what went right. Two friends I made in North Carolina during the long-course nationals—Albert Harrison and Tom Woods—both stood at the top of the podium. Albert all-out won the standard course race, finishing the hilly 10K-40K-5K course about two minutes ahead of elite athlete Alistair Eeckman. Tom finished second in his age group in the standard course. Later that afternoon, in his second of three races over the weekend, he won the masters title and the competitive 45-49 age group division in the non-draft sprint. Read USAT’s report here.

Many of my Bay Area friends had great days. Wolf Hillesheim, Jim Girand, and Rick and Suzanne Cordes all finished second in their age group in their respective races. Jacqueline Sasaki, whom I met at a local race the week prior, won the 40-44 AG title for the standard distance. Cassie O’Brien, my transition neighbor at several big races and buddy from the Wolf Pack Events duathlons, finished third in our 45-49 AG for the standard. (Full results here.)

With the exception of the turnaround on the bike course and a slight change to the run course, the routes were identical to last year. You can read the specs in last year’s race report.

2017 USAT Duathlon National Championships

Reviewing the run course during the rules briefing.

The weather was slightly cooler, the wind about equally mild (but no mini twister). My performance: terrible. And I have no one or no thing to blame but myself. My transitions were almost 30 seconds slower. Why? I didn’t practice them. Not once in the past year. Granted, I did get a wave of nausea for a few seconds in T1, and I had trouble getting my cycling shoes on, and I was positioned near the back of the transition area, farthest from Bike Out, but really it’s because I didn’t practice. Why didn’t I practice? How many excuses do you want to hear?

My bike split was about two minutes slower than last year. Why? I didn’t train enough. Sure, we had nearly constant rain in the beginning of the year, and I sold my trainer, so my indoor option is a spin bike at the gym. Adequate? Eh, it’s better than no bike, but not ideal! When the weather cleared, there were many weeks where I’d be too tired from a long or hard run to eek out a quality bike workout later in the week. Or I’d get about half way through, see the pitiful power numbers and give up. Oh, and I switched to a shorter crank a few weeks ago, which I’m still getting used to. But none of that really matters. I didn’t train properly.

My run splits – no complaints there! I improved from last year on both the first and second runs. Why? I’ve been training! I’ve stayed healthy all year, put in consistent track workouts and competed in a variety of road races. No big breakout performances or PRs (at this stage, those are hard to come by), but consistently solid performances. Why? I was committed.

So I’ve finished two national championships this year in duathlon and am two months away from a world championship race. Yet, I have not had the motivation to train for this sport all year. Unless I want to beat myself up again in Penticton, after another crappy race, I’d better find some motivation real quick!

On the second out-and-back of the bike leg, struggling up what looked like nothing but felt like a mountain, my inner voice yelled at me. A lot. It’s typical to get the occasional thought during a race: “This is too hard.” “I should just forget it.” “Why am I out here?” Usually I can push those thoughts aside with a mantra or by telling myself to cut it out. In Bend, my “dark side” had the rest of me convinced this was my last duathlon ever. “F— it. I’m not having fun. I’m last. Oh Jesus Christ. There’s a car behind me. The sweeper car? Figures. I have no business going to Penticton. I can cancel my hotel. Maybe I can get credit with Air Canada. What would I do with it? Oh who cares. This sucks. I should just quit this duathlon business now.” And on and on and on it went. Meanwhile, the women I was with during the first run were long gone.

I wasn’t last. I managed sixth in my age group. That’s three places higher than last year even though I was slower. I had two pretty good runs before and after a sucky bike. My attitude toward duathlon is shifting back toward the positive. I haven’t canceled my flight. Time to get my rear in gear!

How do you recover mentally from a bad race? Talk about it in the comments below.

Duathlon

Race Report: Cary Du Classic – USAT Long Course National Championship

For the second year, Cary, North Carolina hosted the USAT Long Course National Championship on April 29. This was my first visit to Cary, located just outside of Raleigh, and my first long course national duathlon. That I won my age group had as much to do with luck as skill. Had I competed in this event last year, I would have finished eighth! But it’s not last year. It’s 2017, and I earned my first age group win in a national championship du. Woo Hoo!

The trip didn’t start well. I arrived ridiculously late—it was 1:30 a.m. Thursday night/Friday morning by the time I arrived to my hotel, and around 2:30 a.m. when I flopped into bed. I slept fitfully for about five hours. As someone who deals with occasional insomnia, I value sleep! I don’t function well when I’m deprived of it. But I pressed on…

The first order of business (after coffee) on Friday morning was a short, easy run; ideally on the course, if I could figure it out. I happened to show up just as a guy on a fancy aero bike rode into the parking lot. “Do you know the run course?” I asked. He kinda did, but his friend Bert knew it better. They were planning to run it also as soon as Bert finished his ride. I asked to tag along and they politely agreed.

Little did I know I was running with the overall male winner, Albert “Bert” Harrison, and the masters men’s winner, Tom Woods. What luck! When I wasn’t falling behind, I learned they were from Idaho and Nebraska, respectively, and none of us had any recent experience with heat and humidity.

Cary Du

Bert (left) won a growler (empty, sadly) for his efforts.

Post run, I headed to race sponsor Inside Out Sports in hopes they could fix my bike, which I thought got damaged en route. A cable came unplugged, which I learned was an easy fix. The mechanic went above and beyond: he fixed the cable, checked the derailleur hanger, assessed the shifting, and adjusted an aero bar that got knocked off kilter. The Magic Bullet was ready to go!

Race morning gave us more warm, sticky weather. It was 73 degrees and humid when I arrived at 5:40 a.m. I finished my two-mile warm up drenched. I put some ice in my sports bra (yowza!) and waited.

Cary Du

Me and the bike are ready as can be.

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Hot bike alert! Very patriotic

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Another pretty bike

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It was a sea of pretty bikes

The race started in three waves: under-40 men, 40-plus men, and all women. The run course started on a bike path, wound around and through the Team USA Baseball Complex, through a parking lot, back on a bike path, out-and-back on Green Level Church Road, and back on the bike path to the start. The long course did this 2.5-mile sorta-out-and-back twice.

The course was relatively flat, with some gentle rises/false flats and one tiny hill of about, oh, five meters. Typically for this type of course, for this distance, I should have been able to click off 6:50 to seven-minute miles no problem. On race day, it was a problem. The heat? I finished the first run averaging about 7:20s.

I curse when I’m riding. Sometimes. Under my breath when cars do stupid things. My first four-letter word came at the bike mount, which was on a little hill. I was about to take off when suddenly a swarm of people came around from behind, tried to mount their bikes, and proceeded to weave and fall all over the ground. One woman fell right in front of me. That’s when swear word Number One came out. People, please! If you’re going to race your bike, learn how to ride your bike! And that includes learning how to clip in on a hill!

The bike course was relatively flat and fast, with about 1,100 feet of elevation gain over 31-ish miles. Athletes from flatter regions called it hilly. For someone used to the East Bay hills and Mt. Diablo, it was about as flat as you could get!

After the short course duathletes turned off around mile seven, the rest of us had lots of room to spread out. There were long stretches where I had no one behind me, and only one person visible in front of me—a spec of blue jersey far ahead. We rode by Jordan Lake, which is much bigger than I imagined, and along lots of quiet shaded roads. At one point I saw a turtle on the road. Bad sign? A symbol of my speed, for sure. When you ignore bike intervals for eight months and then do them only sporadically before your first big race, you don’t get the best results.

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Jordan Lake. Photo courtesy of Flickr

The second run repeated the first-run course, but this time, we had miles of fatigue in our legs and more heat—about 80 degrees. I saw lots of people walking. My pace, which was slower than the first run but still persistent, felt like a slog. I dumped water on my head and sipped what I could at the water stops. That little bitty hill became a beast! I told myself when I got around the final turn, I would pick it up to the finish. Okay, when I got to the first/last water stop I’d pick it up. Oh, well, just finish like you mean it. That I did.

A few days before the race, I saw there were very few women in my age group. I thought maybe, if I had a good day, I’d have a shot at the podium. I didn’t expect to finish first. Now I have a pretty medal, a cool national champion jersey, and had a $20 gift certificate to Inside Out Sports (spent that later in the afternoon).

Cary Du

Me and the second place woman, Alisha Woodroof

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Big shiny medal. The blue national champion jersey is pretty cool too.

All in all, I give Cary and FS Series a big thumbs up. The volunteers and staff were all super-friendly and supportive. The event had a local race feel (because it was), but with a big USA Triathlon arch and finish line chute to make it official.

There were a few glitches, such as one water stop running out of water, but glitches happen in just about every race. We had an abundance of finish line food—sandwiches, fruit, bagels, gummy bears, and Mountain Dew (Yep, I had one. Probably my first Mountain Dew in about 15 years!)—and lots of nice people. I met athletes from Nebraska, Idaho, Maryland, Pennsylvania, Ohio, Kansas, Tennessee, and, of course North Carolina.

I’m looking forward to reconnecting with some of them in Bend, Oregon in June for the standard course nationals and in Penticton, BC, in August for the ITU World Championships. In the meantime, quality time on the bike!

Review your 2016 season to prepare for an even better 2017

For most of us, the duathlon season comes to a close by late September. (Unless you’re in California, like me, when you can race year-round.)

As your duathlon race season wraps up, take a look back at your results. Did you accomplish your goals for the year? Did you earn that podium spot? Nail that PR? Did you set any goals at all?

As you look back, you may find you accomplished way more than you thought. I had a great 2015. I won a handful of local duathlons, placed fifth in the USA Triathlon Duathlon Nationals in St. Paul, Minnesota, raced a full season of cross-country, and squeezed into the top ten in the USA Track & Field/Pacific Region road racing series (short course). I also tacked another USAT All-American certificate on my wall and applied for and received a USATF Phidippides Award for running a whole bunch of races that year. Had I not looked back at my goals and what I accomplished, I wouldn’t have stopped to appreciate it. I had accomplished my goals and then some.

This year, my duathlon season ended in August. Injury kept me from achieving my original goals, but I did achieve my revised goal: finish respectably in the duathlon nationals in Bend, Oregon. Now, I’m healthy, I’ve regained my pre-injury fitness, and am in the thick of cross country season with my team, Pamakid Runners. But I’m already imagining my 2017 goals.

What’s a good goal-setting strategy? Set goals that get you excited; push you but aren’t ridiculously out of reach; and specific. Pick a few, not too many.

To elaborate, I’ll turn it over to someone far more experienced than me in achieving big goals: Olympic medalist, Boston and New York Marathon winner, and inspirational person Meb Keflezighi. In this article for Runner’s World, taken from his book, Meb for Mortals, Meb tells you how to set yearly running goals. Apply this to your duathlon season for breakthrough success.

Need more inspiration?  Canadian duathlete Darren Cooney assesses his 2016 season in his latest blog post. His article shows that even when we don’t achieve everything on our list, we still have lots to appreciate.

Did you nail your goals this year? Tell us about it in the comments below.

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