AGFL Episode 122: Colin's Jones Beach 70.3 Overall Win, Kona Prep, and More!

In this episode Colin recaps his recent win at Jones Beach 70.3! He overcame challenging wind conditions and a 6-minute deficit on the run. Colin also discusses his Kona prep and a core/abdominal issue he’s been dealing with leading up to the big day – less than 10 days away! Good luck and have a great race in Hawaii, Colin! --- Show Notes: - Colin won the Jones Beach 70.3 with a time of 4:00:39, overcoming challenging wind conditions - Currently dealing with a core/lower abdominal issue 10 days out from Kona, causing concern but still aiming for age group podium Implementing aggressive recovery strategies (acupuncture, PT, massage) to address injury before Kona - Excited about testing new cooling gear prototype at Kona race Topics Jones Beach 70.3 Race Recap - Won overall with 4:00:39 finish time (39 seconds over 4-hour goal) - Overcame 6-minute deficit to leader during run - Challenging wind conditions: 5:55-6:02/mile pace with tailwind, 6:28-6:30/mile into headwind - Run split: 1:19:42 (sub-1:20 goal achieved) - Caught leader around mile 9, maintained lead despite concerns about chaser - Wahoo watch issue: 44-46 second discrepancy due to unnoticed pause Post-Race Recovery and Training - Attempted to resume training quickly: easy Sunday, full training Monday - Completed 6-hour, 137-mile ride + 6-mile tempo run on Friday post-race - Saturday long run attempt (22-23 miles planned) cut short at 12 miles due to core discomfort Current Injury Concerns (10 days pre-Kona) - Core/lower abdominal pain developed, potentially related to previous SOAS issue - Reduced training load: shortened rides, modified runs on Lever system - Concern about possible hernia, testing supportive belt Implementing aggressive recovery: 3x acupuncture, massage, PT, float tank, cryo, PBM - Prioritizing sleep: 8pm-4:30/5am schedule Kona Preparation and Outlook - Leaving for Kona on October 21st, staying with Kyle Burr and pro athletes - 7th time racing Kona, aiming for age group podium finish - Testing new cooling gear prototype during race - Balancing high expectations with injury management - Committed to finishing despite challenges Podcast Updates - Considering shift to guest interviews for future episodes - Clarified no issues with previous co-hosts Elliot and Becca Next Steps - Continue aggressive recovery treatments leading up to Kona departure - Test and finalize cooling gear prototype for race day - Travel to Kona on October 21st - Participate in pre-race events (Ku Cycle ride, Varlo events, Top Gunz meetup) - Race Ironman World Championship in Kona - Plan post-race podcast episode, potentially with guest interviews