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Grand Columbian 70.3 - Kevin Tiemann - 9/17/2011
Swim: 0:40:01
T1: 0:03:50
Bike: 3:12:07
T2: 0:1:13
Run: 2:04:54
Pre-Race
The race didn't start until 9am, so I had a chance to get a good night sleep and didn't have to be up at
the crack of dawn. Ate 2 slices of whole grain bread w/ PB at 7:30 and sipped on water throughout the
morning. Got to T1 about an hour before my wave went off and had plenty of time to get set up.
Swim
Set a PR in the swim, so overall I'd consider it a success. The water was warm and there couldn't have
been more than 30 people in my wave. I stayed closer to the back of the pack so I wouldn't get kicked
and pulled by the faster swimmers trying to pass me. There was a sight line connecting the buoys that
I found early on and just stayed on top of it the entire distance. I was swimming at a comfortable pace
and wound up passing a few people. My form stayed true (unlike past races) the entire distance and
I could tell my HR was staying down. The water was choppy, which led to more than one ingestion of
clean, Lake Roosevelt water and it caused me to bounce around a bit, but the sight line was an absolute
savior. Slight cramping in my left leg at the end but made it to the shore without any major cause for
concern.
T1
I don't like the races where they make you put everything in a transition bag, but I guess with the
possibility of wind, it makes it easier for the race organizers to manage. I got out of my wetsuit quickly,
threw on my socks, shoes and helmet, re-bagged my swim gear and was off. I put a nutrition bag on the
top tube of my bike so no more wasted time trying to get gels and chews into the wet pocket of my race
top.
Bike
I came to the realization that these races are not fun. Honestly, they are not. Fun is an afternoon
tailgating and watching your alma mater beat your in-state rival. This is work. However, for the first
time in my short racing career, I enjoyed my day at work on the bike. It was my first race with a tri bike
and a nice set of wheels and I don't know if it was mental, the product of a superior equipment or a
combo of both, but I went faster than I've ever gone on the bike. My time doesn't say so, but that was
a tough, hilly course with 4 of the first 5 miles all uphill with parts of the climb at a 17-26% grade. Once
I got on top of the plateau, I heard Coach Mary in my head telling me "This is what I DO!" and I dropped
into my aero bars and took off. Up and down big rollers for the duration of the bike. Went through
1.5 bottles plus some water at the aid stations. Not as much as I planned on taking in, but I didn't feel
I needed it and am becoming more and more sure that my gut issues on the run are related to drinking
too much on the bike. No knee, shoulder, back or neck pain, which was a great relief from the last few
training rides. Best part of the ride was the 6 mile decent into town where I was coasting at 45mph and
actually passing a few people!
T2
In and out in a little over 1 min. Slipped on my shoes and hat, grabbed my watch and was gone.
Run
This was the first race that I was finally able to RUN the 13.1. What a relief to not have any stomach
cramping! I was able to hold 8:30s through mile 7 but then faded on the last 5 miles. Overall, the
course was OK. Hard pack gravel along the Columbia River so it was mostly flat but you had to watch
your step for rocks, holes and roots. Really started to hurt around mile 10 and there was a brutal hill at
mile 12 and I had to walk part of it but outside of that I was able to run the entire distance. Took water
at all the aid stations and a gel at the half way point and my stomach felt great the entire time, which
outside of an overall PR, was the biggest win for me of the day.
Post Race
Crossed the finish line and went straight to the food tent. I've never been able to eat right after races
but I couldn't get enough fruit, bars, bread, water and juice. Anything they threw at me I ate. I was
starving. My wife, mom and uncle were there and it was great to have family support. Overall, I was
incredibly happy with my race. I was able to apply a lot of what I had learned over the past 2 years of
racing and feel like I put it all together on race day. Thanks to Mary and Al for getting me physically and
mentally ready for this race and thanks to my wife, Carrie, for putting up with the long training hours
and hectic lifestyle of a triathlete!
Boise 70.3 - Kevin Tiemann - 6/11/2011
Swim: 0:40:39, 2:08/100m; 76/154
Bike: 3:22:45, 16.57mph; 120/154
Run: 2:08:22, 9:47/mi; 103/154
T1: 4:29
T2: 1:44
Pre-Race
The race didn't start until 12pm, so I had a pretty relaxing morning. I tried to do everything exactly the same as I do on my Saturday morning bricks. Ate 3 packets of instant oatmeal at 9:30 and drank some water throughout the morning. Was at the start a little before 11:00 and had plenty of time to get set up and make my way down to the swim start.
Swim
As soon as I jumped into the water I knew I was in for a tough next 40 minutes. The water temp was 53 degrees and it was down right cold. I kept moving as best I could and tried to get warm but it didn't matter. I was positioned right up front and next to the inside buoy when the gun went off. It was chaos for a while, and then a while longer, and then a bit longer after that. It didn't open up until at least 2/3 of the way into the swim, which was frustrating. I couldn't get into any rhythm and was constantly fighting the guys around me. When things finally cleared up, I was able to pick up the pace and felt good. My left leg started to cramp and I thought I might be in trouble but it never got too bad and I was able to swim through it. My form was not like I had been practicing and I could tell that with all of the distractions surrounding me, I had reverted back to my old habits. The last 500m was my best stretch as I was just able to relax and swim. I was sure with all the stop and go swimming I would be 42-45 minutes so when I got out and realized I was right at 40 min, I was somewhat happy. Next time I'll position myself towards the back at the start so the faster swimmers won't swim over the top of me.
T1
Got out of the water, had the strippers get me out of my wetsuit, got some sunscreen and headed to my bike. Everything has to be in gear bags, so you couldn't lay anything out which slowed everyone down. It took me longer than I would have liked to get my shoes and socks on, put my gels in my pockets and bag up my swim gear. Next time I'll tape the gels to the bike and learn to transition with my shoes already clipped in.
Bike
I wasn't trying to do to much on the bike. Even with no wind and low 70s temperature, I still had 2010 in the back of my mind. I kept my HR between 135-145 for 85% of the bike and only broke above 145 on the climbs. I was concerned that I would either bonk out like last year or finish the bike but have nothing left for the run. Looking back, I could have picked it up a bit and attacked the course but instead played it safe. I went through 1/2 bottle of CarboPro, 2/3 bottle of Infinit, a few swigs of water at 3 aid stations and 2 Shot Block packets. This is consistent with what I've been consuming on my bricks. Felt great the entire ride, most likely because I wasn't working very hard. I was ready to get off the bike at mile 40 as my back was sore most of the time and the last 16 miles hurt pretty bad. This is an on/off issue that I need to get figured out before the next race.
T2
Got right to my gear bag, grabbed hat, watch and gels and was off.
Run
Stomach cramps the entire run. It hurt from side to side and did not go away. Fortunately, it wasn't a side stitch that would have forced me to walk, but nonetheless it was painful and slowed me down. Certainly frustrating as I've been dealing with this issue for over a year now and thought I had it figured out going into this race. Also annoying because I had the energy to run at a decent pace and felt like I could have turned in a decent time. I tried eating a couple orange slices and some banana but that didn't help. I walked the last 5 aid stations and the pain would subside but pick right back up when I started running. I was happy that these were the only areas I walked and was able to run nearly the entire time, even if I was slow. It was a great course that suited me perfectly. Flat, shaded and followed the river the whole time. Great spectator support too.
Post-Race
Mom, dad, sister, niece and in-laws were all there. Great to see them and also throughout the day on the course. I wasn't feeling too great and just wanted to sit. Grabbed a water and headed home to pizza and root beer floats.
Eagleman - Gail Lohman - 6/12/2011
The Journey
Flashback to when I was 49 years old. That was eleven years ago. I decided to do my
first triathlon, Eagleman. It made perfect sense to choose a 1/2 Ironman for Chuck and
me as our first triathlon since we could already bike long and we had done a bunch of
marathons. In a 1/2 Ironman, the swim is only a little longer than an Olympic Distance
tri. Yep, it made sense because we had 56 miles of biking and 13 miles of running to
catch up.
The swim: 1.2 miles in the Choptank River. It was Thanksgiving time 11 years ago, and
I didnʼt know how to swim. What better motivation to learn to swim than having to swim
1.2 miles in a choppy tank of black water? A river with current. Hell, I didnʼt even know
what current was...I didnʼt even know that a person needs to blow air out when they
have their face in the water eleven years ago. So I started taking swimming lessons.
Then we signed up for a Triathlon Camp in Baltimore given by Troy Jacobson. Since
we had zero knowledge of how to prepare for triathlon. On the drive up I was worried
that I would be the oldest woman at the camp (I was) and definitely the slowest in the
pool. It was a fabulous experience. We learned a lot. Best of all, this is where we met
our great, good friends Mary and Al Delaney. Oh how we looked up to them. They
were, after all, experienced triathletes AND GOOD SWIMMERS!
Well, obviously I made it through Eagleman eleven years ago. This is a race with a lot
of history for me. Both good and bad. Iʼve gone back there many more times. A very
bad crash there at mile 32, many, many years ago. A race of redemption a year later.
In 2006, I was 2nd in my age group at Eagleman and a coveted slot to Kona rolled
down to me. I jumped at the opportunity and went to Kona that year. It was awesome
to be there, I finished, but did not have my best race. It is, afterall, the World
Championship, and having a bad race is not what you want. Itʼs been nagging at me
ever since.
Flash forward. It's 2011, and I'm now 60. Chuck is 65. We have lots of experience at
the 70.3 distance. Letʼs go back and do Eagleman again. It will be great to see a lot of
old friends from Virginia and Maryland. We know the course. Maybe we can both do
well there.
We made it our 'A' race of the early season. Let the training begin. It's March 5, 2011.
Itrʼs a windy Saturday morning. Chuck is doing a running race on Sunday, so heʼs
taking the day off from biking. I go out on a long training bike ride and at mile 37, I got
hit by a car. Hit by a car directly above the left knee. My bike sustained $2000 worth of
damage. I was knocked to the ground and could not walk. How can this be? Iʼm 60
years old. This is supposed to be my big year. Iʼm supposed to race at St. Anthonyʼs tri
on May 1 and then my 'A' race, Eagleman on June 12. Now Iʼm hit by a car? OH
HELL NO! This is not going to ruin my year!
I went to orthopedic doctors. Every good ortho doctor in St. Pete (where we live now).
I needed opinions. I needed help. I was on a journey and I hit a big bump. So, I was
shopping for the one answer that would allow me to continue my quest. Chuck went
with me to all the docs. In the end, I was able to bike, work on strength and run in the
pool. I did this (and maybe snuck out a few times and tried to run on soft
surface...shhhh don't tell on me). Two weeks before St. Aʼs I was released by the Docs
and told to go and try to run. With only two 6 mile runs under my belt I raced St. Aʼs.
This is just crazy, I had my highest finish there in 4 years racing it, AND my fastest run.
Perhaps I have just learned something about training that I didnʼt know before. A new
key to triathlon. Perhaps I was always doing too much. hmmmm.
I allowed myself time to recover from St. Aʼs and began ramping up for Eagleman.
Usually by this time I have done many 60 - 80 mile bikes and much longer runs.
Rmember, my long runs were 6 miles. Ok, I have some work to do.
Let the serious training begin. No more junk miles. Every training session will have a
purpose. Letʼs see if you can get yourself ready for a great Eagleman this year.
Fast forward. Itʼs Eagleman week. We arrived in Cambridge on Saturday morning as
planned. We registered, shopped at the expo. Saw old friends. Checked in our bikes.
Went for a swim in the Choptank river. Did I mention heat? Oh yeah, it was hot. The
water temperature was 82 degrees. Way too hot for wetsuits. This would be new
experience since weʼve never done Eagleman without a wetsuit. We didnʼt let it worry
us. We swim without wetsuits all the time now.
Next we drive to the motel. We purposefully made our reservations in August 2010, A
place right in Cambridge. We wanted to be close to the race site. We had an email with
a confirmation number. Not wanting to take a chance, I even called the hotel and
confirmed again about a month ago. We arrive and are told there is no room at the inn
for us. They put is in another place THIRTY miles away. GOOD GRIEF and a few other
choice words were exchanged. Away we went to our new hotel. There must be a lesson
to be learned here, but I cannot figure what it is.
Now itʼs late in the day. Weʼre tired and hungry, so we go to eat. Dinner was good and
uneventful. Back to the hotel. Itʼs about 7:30 PM. We begin our preparation for race
morning. Fill bottles. Lay out race clothes. Uh Oh. Where is Chuckʼs trisuit? OMG,
itʼs not here, itʼs back in St. Pete. That is just crazy because Chuck is meticulous. He
has a list and checks everything before packing. I am a pair and a spare kind of person
so, luckily, I had brought another outfit. I had my mad dog tri jersey which is a little large
for me. I made him, no I forced him under threat of death, to try it on. It was tight but
itʼs supposed to be tight. It would work. So thatʼs the way it would be, Chuck would race
in compression shorts and my tri jersey. What race doesnʼt have a little stress going
into it. Makes us stronger.
Race morning went well. Light wind. Pretty calm seas. We were ready. The swim
waves went off on time. Pro men. Pro women. Challenged athletes, then the old men
and women. Weʼre off - 6:50 AM, right on time. In water start and it seemed ok until I
ran directly into a boat. No, there were two boats with swimmers pulling challenged
athletes. In all my years Iʼve never had that happen. What to do? Could not see the
buoys around the boats. Didnʼt want to swim between the boats, so I had to go around.
Oh well, stuff happens in a race and you have to deal with it. After going around those
two boats it was easy to sight and there was little chop or current. All was well and the
swim was finally over.
The bike. Flat and fast. I had a plan and I am determined to race by my plan. It went
well until mile 32 (which, btw, was the mile marker that ended my race many years back
when I had an accident but thatʼs another story and we wonʼt go there). This woman
with a ʻ61ʼ on her left calf went by me and started talking to me, asking me questions.
Who talks during a race?! Apparently I do. Apparently I talked too much and was in her
draft zone when an official went by and flashed a red card and pointed at me. OH NO!
This is not part of the plan. A 4 minute penalty that had to be served in the penalty tent
at about 10 miles down the road. Can you just hear the conversation in my head now?
I once read that a really great athlete gets over things quickly in the heat of battle and
gets on with the next point. I decided to put that in my plan. I rode hard to the penalty
tent. Served my time talking positively and think of many pros who served time and
came back to win. I stretch. Hydrated and ate something. Four minutes passed and I
was able to ride again. I rode hard, but I was ready to do so. I was on a mission!
The run. I saw Chuck in T-2, but I know well that there is ʻNO TALKING IN
TRANSITION. I learned that lesson a long time ago. Iʼm out of T-2 pretty quickly and
off on the run. The heat and humidity were relentless. I made sure to drink and take
electrolytes...lots of them. Perhaps I started the run too fast. Thanks to my GPS I
slowed to a reasonable pace that I thought I could hold. It seemed like a long time, but I
finally came close to the turn around. As I was making my way there, I saw the woman
with the ʻ61ʼ who just going around the turn around. She saw me too and picked up her
pace. I picked up my pace, but knew running 8:30ʼs was not possible on this hot day. I
had to run my race. Wait a minute. If I was behind, and I caught her, I figured she must
have be running slower than me. It might still be ok. Water stop ahead. She stops
running and drinks. Itʼs mile 7. I donʼt really want to pass her this early. I surely donʼt
want to be hunted for the next 6 miles. What to do??? The only thing I know how to do
is race my plan, so I did. I never saw ʻmiss 61ʼ again until four minutes after I finished.
About a 1/2 mile from the end of the race, I realized that it might just be possible, if none
of the 11 women in my age group were in front, that I might just have the win, and the
Kona slot. I became very emotional at that thought. I had a burst of energy and ran as
hard as I could to the finish. It was over. I did win the age group and the slot. I get to
go back to Kona and do it again.
Thanks to all who supported me and put up with me. Special thanks to my husband,
Chuck, and to Mary and Al Delaney who talked me off many ledges over the years and
who helped me through my recent injury.
Mary, I wrote this for you!
Eagleman - Chuck Lohman - 6/12/2011
She Got the Slot!
Eagleman! Doesn't that have a patriotic ring to it? Since the race venue is the
Blackwater Preserve and the swim takes place in the Choptank River, one can imagine
why Race Director Bob Vigorito (MD # 92) skipped over these names. Gail and I used
to trek over to Cambridge, Maryland every year when we lived near Washington, DC.
Since we both have family and friends in the area, 2011 seemed like a good time for a
"working vacation." We learned that not only would a number of our old friends be
racing, but local Mad Dogs Jessica Koelsch and John Atkins would be joining us.
Since the swim is usually choppy like St. Anthony's, we tracked the water temperatures
in the days leading up to the race. The Choptank is normally about 74 degrees in mid-
June, but we grimaced as the reports neared 80 degrees. Must be something to this
global warming thing. To make up for the always challenging swim, both the bike
course and the run venue at Eagleman are totally flat -- flatter than Ironman Florida.
This is one of several Half-IM races that have slots to both the 70.3 and Ironman World
Championships. As you might guess, the serious Big Dogs target this race.
Race week weather didn't look encouraging. Wednesday was a record 99 degrees;
Thursday was a record 102 degrees. Forget the wetsuits! Prediction for race day was
70% chance of thunderstorms. Ominous, but strangely compelling to tri-masochists.
The tougher the day, the greater the glory.
We rolled into Cambridge Saturday for packet pickup and saw Jessica, John and many
old friends from the DC area. Then the stress started. We drove to the nearby motel
where we had made reservations last August (and reconfirmed last month) only to learn
that they were overbooked and that the only room available was 30 miles away in
Salisbury, Maryland. Gail took the opportunity to tell the manager how pleased she was
with the situation and how much she looked forward to setting the alarm for 3:30. Then
about 8 PM I noticed that, despite a detailed checklist, I had forgotten my tri suit for the
race. The only option was a pair of running shorts and Gail's extra Mad Dog tri top. It
was my first cross-dressing experience and, I hope, my last. I'm trying to figure out a
way to pre-erase pictures on the internet.
Race morning we found more old friends in the transition area. Surprising, the
Choptank was calm -- Yes! "Senior men and women" left just after the pros at 6:50.
Although uneventful, everyone felt the swim was 5 to 10 minutes slower than expected
in the 82 degrees water. My race was was pretty routine: middle of the pack swim,
decent bike, bad cramps on the long, hot run. I didn't make the podium, but sixth place
was my best showing at Eagleman.
Gail's race was more dramatic, featuring a four minute penalty for excessive talking on
the bike. I should explain. Barbara Johns, last years winner in her age group, overtook
her on the bike about mile 32. The conversation, as was reported, " Are you going for
the slot? Are you? What's your name? Gail. Oh, you're Gail Lohman from the St.
Pete Mad Dogs who coaches in St. Pete." About this time a motorcycle referee rolled
up and waved a red flag at Gail, and marked her number. As she served her 4 minute
penalty in the 40 mile tent, she stayed focused -- stretching, drinking and gathering
mental energy for the effort to come. She was able to catch her competitor at mile 7 on
the run and finished strongly to win her age group and the Kona Slot. We'll both be
cheering for Barbara Johns when she races at Lake Placid on July 24th. Possible
rematch in the future? Super kudos to Jessica, who goes to the first 70.3 Worlds in Las
Vegas! We can't wait to hear about that. Although a massive thunderstorm cancelled
the awards ceremony, it was a great competition in a great venue. The number of
people at distant races who recognize the Mad Dog colors and cheer us on is truly
remarkable. Finally, I would be remiss if I didn't mention the emotional component to
triathlon racing. A young man in his 40's passed me on the run and took time to point
his finger at me and simply say, "Respect." Classy, don't you think?
Reston Sprint - Mary DeLaney - 6/5/2011
Today, is 2 years, 6 months and 4 days shy of the day when a freak skiing accident
ended my way of life as I had been living it for the past 12 years. A fractured tibia (7
pieces,) a crushed tibial plateau and a fibula torn off the tibia do not make for good
triathlon training. So, 9 surgeries, seemingly endless rehab and an emotional roller
coaster later I woke up this morning and it is RACE DAY! (I have not raced since the
Philly ½ marathon in November 2008.) Not only is it race day, but it is MY race day!
Truly, I have not been this excited for a race in a very long time.
Since Al had already left, riding his bike down to the race, I drove in alone with my
thoughts. I had no expectations for this race. 400 m pool swim: Much rather be in
open water, but no problem. Happy to be swimming! (Swimming was one of the first
activities I could really do, since I was non-weight bearing on my leg for 4 months.)
12 mile bike: Sweet! Nice and hilly, just what I like. 5k run….well, have not really run
much. Coach Stephanie has been working with me on Chi Walking and that was my
plan. Although, I had this little idea in the back of my mind that maybe, just maybe I
could run it….
Perfect race weather: cloudy and cool. Set up my transition area, as I have done 100's
of times. I saw lots of friends, many of whom I haven't seen for over 2 years. Saw even
more of the people who have been helping and supporting me during my recovery! I
could not stop smiling! Went to body marking and when the woman asked my age I
proudly said, "58!" She said, "You go girl!" I replied, "I intend to!"
We were called to the pool to line up according to our times. That was rather messy,
but I stood in line with Laura and we chatted. I was sporting the new R2R tri suit, so I
was feelin' (and lookin') good! The swim was over quickly and many thanks to the guy
whose feet I rode most of the way. (But, sorry, I just had to pass you that last length!
) As I jumped out of the water, there was Al cheering me on, just as he has been doing
every day for the past 2 ½ years! As I took off with my bike, he yelled, "Ride like you
stole something!" I intended to!
Down-shifting as I rounded the corner onto Reston Parkway, I dropped into my aerobars
like I have done zillions of times. That is a position that feels so natural to me, it is hard
to describe. Started picking off riders. Being a sprint, there were lots of first-timers, so
focused attention was crucial! Athletes in grass-stained sneakers, tube sox and baggy
cotton shirts pedaling fat tire bikes, that likely had not seen many miles, were riding all
over the course. I was truly happy for each of them, but way happier for me! I kept
telling myself, "This is what I do!" At the first lap Al called out my time. Oh yea, I was
really riding well and feeling awesome! On my last lap, riding up the last hill on Baron
Cameron toward Reston Parkway, I heard a metallic ping sound coming from my front
wheel. I thought I must have ridden over a piece of trash on the road, but when I looked
down I saw one of my spokes sticking out. THAT was not good! (Fortunately, it didn't
break a few seconds earlier when I was screaming down the big hill on that road. THAT
would really have been NOT good!) So, I got to the side of the road, and some guy
screams at me, "What the f…?" Nice! I worked for several minutes and finally got the
spoke pulled out, thinking I could just ride carefully in. Well, on a 12-spoke wheel, if
you lose one spoke, the wheel goes WAY out of true. It looked like I had smashed into
something. The wheel was that asymmetrical. It jammed up against the brake pads
twice with every rotation.
Walking and carrying the bike to the top of the hill on Reston Parkway, I still had about
a mile to go. I gingerly got on and slowly pedaled back to the transition area. My main
concern was Al. I knew he was going to be so worried when I didn't come in when he
expected me. (Since my accident, his worry factor has been fairly jacked up, as you
might imagine.) Happy to see the dismount line, I jogged with my busted bike as fast
as I could go to my rack, way in the back of the parking lot. There was Al. (He said that
when he didn't see any blood, he was very relieved.) Once he saw I was OK, he yelled
at me to get going! "Oh, I intend to!"
I ran, yes ran, out of transition! There were my dearest friends and fellow coaches,
Steph and Rob Colburn cheering and yelling, "Punch the time clock!" Then, I heard Rob
say, "You are running!" I know, I know! Runnin' and smilin'! I planned to run as long as
I could before my knee really started to hurt, but I was just going and going and really,
no serious pain. I wasn't fast, but I was out there, and I was running! This, despite one
physician who told me I would never run or ski again (thanks, I downhill skied 43 days
this past winter) and another who told me I would have a total knee replacement within
2 years (thanks, that prediction expired 6 months ago!)
It was a very hilly run course and I did my Chi race walking a short couple of times,
because my cardio is not quite where it needs to be for running, but the majority of the
time I was running and unbelievably happy! When I could hear the cowbells and the
cheering from the finish line I really started to smile. Crossing the finish line, Rob and
Steph were there for high-fives and Al was there with a big hug! Hard to say which one
of us was happier!
Yes, of course I checked the leader board. Habit, you know. I did have the 2nd fastest
swim and T1 in my AG. And, the rest simply reminds me that you control the things you
can and you learn to roll with the things you can't and have the wisdom and grace to
know the difference. (And, I was not last.)
I am truly grateful to all you who have been with me during these last 2 years. I am
quite certain this journey back to health and life, as I know it, would not have been
the same (or even possible) without my family, especially Al, and my dear friends
supporting me every step, pedal and swim stroke of the way! Thank you so much! You
cannot imagine how much you all mean to me! See you out there!
Tour De Skyline - Katie Davison - 5/6-7/2011
This year would be my 4th attempt at Tour de Skyline. Last attempt being in 2009, when I completed the ride thanks to Neva and Dan.
What is the Tour de Skyline?
RATS (Reston Area Triathletes) holds this event annually. The Tour de Skyline (TdS) is two-day ride from Front Royal to Waynesboro (day one) and back (day two) along Skyline Drive in Shenandoah National Park. Said another way, TdS is two days, 220-miles, 20,000 feet of climbing, and too much fun. Even though TdS has a nice three-letter acronym, it's much more casual than you would think. Roads are not closed, there are no aid stations, and there are certainly no t-shirts OR skirts and sparkles for that matter.
pre-ride
A few of us doing TdS decided to get in some solid riding the weekend before the event. Went out and did the Whites Ferry loop…was about 93 miles round trip. Always a huge fan of this ride and the floating dock that transports us, bikes, and cars across the river. I bonked pretty miserably on the way home (~10 miles to go). This ride comforted me by getting in the mileage, but also scared me since 93 put a hurt on me…not sure how I would take 220. I really just HOPED for decent weather. That is about all you can do with Skyline Drive. It could be 75 and sunny here, while raining, low visibility, and frigid out there.
But anyways…my thoughts going in…Skyline would NOT get the best of me this year. I was excited. Cleaned up Ruby, my Cervelo R3, and planned my rations very carefully. Being gluten free a lot of planning needs to take place in this department.
DAY 1
Matias and I left home early and headed to The Peters, where we would meet to carpool out to Skyline. Met up with them, hit up Starbucks, and we were on the road. It was a lovely bright sunny and a bit crisp day…so far so good for riding weather. On the drive out I decided to munch on a baked potato (yes, I cooked up baked potatoes at 5am and packed in a cooler). We got to the park and Dickey Ridge on time at 8:30am were everyone was gathering and getting ready to roll. It was awesome to see so many great friends and good attitudes in one place.
About 9:00am Karolina, Neva, Ally, and I were heading out together. The 4 of us had been talking excitedly all week about riding together and our upcoming adventure. Some of the group had left a bit earlier and some of the group had gone down to mile 1 to get the full 220 mile experience. The ladies and I would be happy with 210ish and started out at mile 6. We started out at a comfortable/conversational pace. My legs were feeling pretty good. This was going to be good. We rode in a square and chatted for awhile. The 1st rest stop at Mile 22ish came so quickly. Someone had to go so we stopped. I was feeling really solid…especially on the hills. good stuff. Conversation died down about Mile 40 as we neared Big Meadows (lunch). We were all getting really HUNGRY. We rolled into big meadows a little before 1:00pm. We grabbed a table for 4 near the window, put our stuff down, and I immediately felt really weird. OH NO…migraine! The light and commotion of going inside after busting it up that last hill had really brought it on. Fortunately I had my migraine meds (Imitrex) in my bike box. Took one and hoped the spots would cease before we needed to get back in the saddle. I scarfed come more potatoes and g free pretzels and soon the spots went down and the headache was being masked by the meds. good. But I felt WIPED. Imitrex makes me feel like I got shocked or something and really just zaps my energy. Should be a good last 60 miles :/
We started out again a little before 2:00pm. As I started to ride I knew this leg was going to HURT. I really felt so drained, no power. I decided to sit in back. I am not too good at sitting in bike while climbing…I just feel really claustrophobic. So I was all over the place for awhile (sorry ladies). I would sit in back on the flats, slight uphills, and then bust it up the hills. We hit Mile 80 rest stop and I was feeling like crawling in a dumpster. And it seemed to be getting cold and looked like rain. As we pulled out of the rest stop it started to rain…hard cold rain…at least when riding. no fun. I sat behind Karolina and kept my head down and tried not to think about it. The rain stopped after about 30min or so. On a downhill something fuzzy caught my eye. BEAR! I had been waiting 4 years to see a bear out there! He was a little guy grazing on the side of the road. Thanks goodness we were going downhill. Ally saw him too…so I know I was not delirious. Mile 90 I felt like junk…but oh so close. I must have asked Neva a million times when it would all be downhill….cause it sure did not seem like ANY (and weren't we on the downhill side?!). About Mile 100 and finally we were rolling…going downhill! Coasting out of the park and into Waynesboro. I was so happy! We rolled into the Quality Inn a little before 6:00pm. solid day ladies.
Day 1 stats:
106 miles
~7:30 ride time
average heart rate 147
After check in and showers everyone headed to Scotto's where I crushed some g free pasta and a bottle of Riesling (with help from Ally and Neva).
DAY 2
And I had to do that all again? cripes. Really the trick is not to think about it. Woke up feeling soso. I was definitely keeping well hydrated as I got up a ton to go to the bathroom. After breakfast Karolina, Ally, Neva, and I headed out about 7:30am. Let's get this done….I think was everyone's attitude. The first 6 miles of the ride back were the worst…all uphill back into the park. I was actually not feeling too bad on the climb out. A little fatigue in the legs but nothing bad. The 4 of us made it to Mile 80 (this would be about 30 miles on the way back) rest stop in no time. We were all feeling it. Neva was having trouble with her neck, my knees were hurting, Karolina and Ally seemed tired. We pushed on. The good part about this group was that we are all very same in bike strength and there was always one of us feeling good enough to pull. We really went in cycles…you could see someone rotate to the back every 30min or so…meaning they were not feeling it. Day 2…there was not much chatting :) comfortable silence. I don't think anyone felt great but no one felt bad either. We approached Big Meadows. My spirits were high…only 45 miles after lunch to go! As we approached Ally must have been VERY hungry cause she busted out the front and one by one we were dropped…BUHAHA. nice. Today at lunch I kept my shades on…hoping for no migraines this time. It worked. I had some more potatoes and pretzels…the hunger pains were coming on strong today.
After eating a lot at lunch I was feeling tired, cold, and bloated. Let's get this over! As we started to ride again I noticed my knees were really starting to ache. guhhh. Going into Mile 30ish (the last rest stop) I was really feeling tired all over. I was looking forward to the 3 mile downhill into the rest stop….but not looking forward to the last 3 major climbs (3 mile, then 2 mile, then 1 mile). was gonna hurt. We made the last rest stop and were off to the finish. As we approached the 3 mile climb I was HURTIN. I had entered the pain cave. Knees were feeling rough. It actually felt better to climb. The constant grinding on some of the flats/slight uphills was really doing a number on me. 3 mile climb. geez. Neva and I climbed together. I asked her after about 1 mile if it was over (my garmin quit on me)….she laughed and said ahhh no. I wanted to get off my bike and have a temper tantrum right there. I would NOT let Skyline get the best of me. This climb was the absolute worst part of the ride. But once this climb was almost over. Finally at the top…about 15 or so miles to go. Thinking about being almost done I got another wind and smashed the next 2 climbs. I climbed like I stole something. My knees were going to be hating me. Neva and I looked at each other a few miles from the end both smiling and I said wellllll another long beater ride together in the books. And then we were coasting into Dickey Ridge with HUGE smiles on our faces. I LOVE it!
I felt really happy. I have not had that comfortable of silence with other people for such a long period of time (~15 hours including the both days). It was a pretty amazing ride with Ally, Karolina, and Neva and for sure one will be one if not my most memorable/favorable rides ever!
Day 2 stats:
106 miles
~7:30 ride time
average heart rate 141
Columbia Triathlon - Lynne Cuppernull - 5/22/2011
The journey to the finish line of last Sunday's Columbia Triathlon began for me on June 27th, 2010. That's a long time to train for an Olympic distance tri, you might be thinking.
You'd be right.
I set my alarm for 4:15 a.m. race morning. I was awoken at 4:00 by my phone buzzing. It was fellow R2R buddy Joe Abell, letting me know he was on the way to the race. One of the things I love about triathlons is what I learn not just about myself, but what I learn about other people. I learned Joe is maybe just a little obsessive about getting to a race on time – and also a really caring, concerned guy. Joe's texts and call got me moving and out the door even earlier than the 5 a.m. I had planned. I got to the race venue at 4:55, and lots of athletes were already there. I was grateful for Joe and his worries.
Last time I had been at Centennial Park, it had been as a spectator. The scene was the same. 2400 bikes racked in the pre-dawn light, spotlit only sparingly by the white lights scattered around the corners of transition, and the announcer's voice. But the feeling was completely different. I didn't care that it was 4:55. It was so thrilling to walk down that hill to the transition as a competitor.
I shared a phone flashlight with a woman whose bike was next to mine in transition so we could pump up our tires. Sometimes I can't get the pressure gauge right, but this time, I got it on the first time for both tires. A good sign, I thought.
We had to clear out of transition at 6:30, and Joe and I made our way down to the swim start, pausing for the national anthem. We saw the pros enter the water, and then sat down on a curb to wait for our waves. And wait. And wait.
At this race, the 40-44 women have the dubious distinction of being almost the last wave in the water, just before the relays. I had been dreading the long wait – so much time to think about how scary I find the swim! How much I have to pee even though I just went! How I really wish I was just running!
Luckily Joe's wave was only 15 minutes ahead of mine, so he did his best to keep my mind off the swim by telling me funny stories about his crazy neighbors for upwards of an hour.
Finally, it was time for the light blue swim caps. I headed into the water and lined up towards the back. In his pre-race talk the night before, veteran race director, and all around superman Bob Vigorito had reminded people that if they "sucked at swimming, don't line up in the front."
Yep. I was in the back, and wide left, so I'd be closer to the buoys. The water was a perfect 71 degrees. Still definitely wetsuit legal, but nowhere near the hyperventilating-inducing 61 degrees of the Rumpass in Bumpass last month. Thanks to two R2R organized swims at the Millbrook Quarry in Haymarket, I was mentally prepared for this swim. Checking out the course the afternoon before had also helped. I knew where all the buoys were, and there were lots of them, which was a big help in terms of keeping on course.
When the swim started, I was ready. It was a little chaotic (of course) at the beginning, but I kept my arm turnover slow and deliberate, so I could get used to it. I also remembered to breathe. Always a good thing, but something I have to be reminded of on a regular basis.
While my swim time was not fast, and I was still in the bottom 30% of the AG coming out of the water, I felt great. My time was right where I had hoped it would be (33 minutes for 1500M, 72 out of 106 women) and I was not fatigued at all. I swam until my fingers dragged the bottom of the lake.
My T1 was OK, managed to get my wetsuit off fairly quickly, popped a quick energy gel, two enduralytes (following Coach Rob Colburn's nutrition plan, which started on Friday morning) and some water and run my bike up the hill out of transition. Unfortunately, in my zeal to keep my transition area neat, I had thrown the GU wrapper (yes, I know, I should have a flask!) back in my faux bento box and forgotten to close it. It popped out as I was clipping in and got stuck on my front wheel. Fearing I don't know what, I tried for about 30 seconds to pull it off while riding, and was finally successful. Then I could start really riding.
The ride was just so fun. It was rolling hills, which I was ready for, since Rob had made sure we were out riding inclines starting back in March. I hit 39 mph at one point, stayed aero, and did not get (too) nervous. 45 mph is in my sights.
One of the best things, I realized, about being the second to last wave in the water, is that you get to pass A LOT of people. I will never complain about being that late to start again. The mental energy gained from passing people is worth it.
I held back a little on the bike, taking care not to completely hammer it, since I knew the "toughest run course in triathlon" awaited. My total bike time for the 41K was 1:21 (18.8 mph, 15th in the AG). For where I am in the season, I was happy with this.
As I rounded the corner to head down the slight hill before the bike dismount, there was a huge crowd there cheering (how cool) and I saw my husband with my sons, Jake and Ryan. They saw me too – and it was terrific. What a boost to see those guys AND come off a strong bike.
I managed to get down the hill back into transition without wiping out, which was a feat in itself for me. I was even feeling so good that I stopped to talk to another woman next to me in transition. My T2 time suffered because of that. Oh well.
I looked at my watch as I headed out, and saw that I was right at the 2 hour mark. "OK," I thought. "I can do this in under 3."
Headed out on the run, and seriously, within 25 meters of starting, up we went up a steep hill. I had not expected the hills to start quite so soon. We ran past a woman cheering, who said, "The first mile sucks." Wow. She was right, and not just about the first mile. There was a point, maybe about a mile in (after that hilly first mile) when we were running through woods and it wasn't that hilly and I felt good. I found my running legs quickly into the run (giving thanks for the bricks and the "Macca" workouts), which was good. I would need them later.
The other thing that I was happy about was that I was still passing lots of people, and lots of people in my AG. That had NOT happened in Bumpass, and it's always a sign to me that I am running fairly strong.
We ran up more steep hills, and saw all the people coming down who were almost finished. Ugh.
A guy with a 25 and an MR (for Male Relay) on the back of his leg came up on my shoulder and started pacing me after about 2 miles. I guess it was 2 miles, NONE of the miles were marked, so I had no idea far we had gone. Or worse, how much farther we had to go. Maybe that was for the best.
Anyway, MR 25 and I stayed together as we entered the neighborhood part of the run. Coach Rob had warned me about the neighborhood part – how hilly it was, and how all you wanted to do by the end was just get the hell out of the 'hood. As we turned into the neighborhood, I saw the infamous "Gatorade Hill". So named because it's got a water stop at it, and is just littered with cups with the Gatorade logo. Here's the thing – you run DOWN Gatorade hill to enter the neighborhood, which means you have to run UP it in order to get out.
At one point in the neighborhood I said to my 25 year old pacer, "Just go on." My legs were starting to cramp, and for the life of me, I could not figure out why he was slowing down to stay with me.
He did, but then slowed down again to wait for me at the top of Gatorade Hill. As I ran up that hill, two thoughts were in my head. "Don't walk." Because I knew if I did, I was toast. And my favorite Coach Rob pearl, from a sign seen on the Lake Placid IM bike course, "SUCK IT UP BITCHES."
I sucked it up.
MR 25 and I cruised out of the neighborhood and headed back into the park. There was one more steep, short hill with a water stop at the top. As I went through the water stop, I saw Joe. I was so tired at that point, I could only squeak out "Go Joe," as I passed him. He never saw or heard me.
A sign that I have given all I've got in a run, is that I have nothing left to kick at the end. I had nothing left as I ran down the chute that was lined with people (including my boys!) and across the finish. My pacer finished just ahead of me – and I thanked him for all his help. My run was 49:13, which I'll take, given the challenging course. 9th in the AG.
It was such a good feeling to cross that line. Not just to be done, but to have done it. I said a quick thankful prayer, and found my family.
My overall time was 2:48:16 – 13th out of 106 women in the AG.
So here's why this means so much. It's a solid finish and all, but it's especially precious to me, because on June 27th of last year, I was in a hospital bed with three bleeds in my brain. I landed there as a result of inexplicably passing out while on a training ride alone at the beach, falling over, and landing on my head. My helmet cracked in half, and saved my life.
One second, an athlete. The next, a patient.
Life as I knew it was forever changed.
Thank God.
I needed that wake-up call from the Universe. (A 2x4 to the head was actually more how I thought of it.) Sometimes in the midst of rushing through our crazy lives, we forget to actually live. I know I had.
Being forced to pause – even for a little while – has helped me be a better Mom, a better friend, a better executive, and a better athlete. Not all the time. Not even most of the time. But some of the time, I think of where I've been, and where I've come, and I pause, and just enjoy where I am right now.
This race report would not be complete without mentioning some people who played an integral role in my return to triathlon. Al and Mary Delaney, who emailed me and called me often, especially in the days following my discharge from the hospital, and who kept me from returning to training too early.
Stephanie Colburn, whose warmth, wisdom and a** kicking Pilates teaching kept me sane through the early fall.
My training buddies (the "TriAnimals") Ryan Stille and Paul Kavitz, who've been training with me for two years, and buying me coffees after swims, and Potbelly milkshakes when things get really dicey.
My husband and kids, who never see me mornings during the week, so I can leave the house by 5:15 to swim, run or bike and then go to work.
And Coach Rob Colburn, who has been slowly but surely working on my swimming stroke, my biking legs and skills, and my mental toughness. And who reminded me after the "learning experience" that was last month's Bumpass tri, "You miss 100% of the shots you don't take." Thanks for making sure I was able to take the shot Rob.
Onward!
Mountains of Misery - Ryan Stille - 5/29/2011
Showed up in Blacksburg late Saturday afternoon and picked up my bib number and free neon yellow
water bottle. I recall thinking I don't need a light for the back of my tri bike now that I have this bottle!
Packet pickup was located inside a huge conference center and I was somewhat disoriented making my
way around. I bumped into one of the race directors who pointed me in the direction of the $20 all you
can eat carb fest! I asked her if the 7:30pm pre race meeting was mandatory, she asked if I'd done the
ride before, I responded no, she responded, you'll be ok, see you tomorrow bright and early. This low
key vibe was evident through the ride, it was great and quite a welcome change from the geeked out,
tricked out, triathlon crowd. The triathlon's I've done seem to be full of the latest technology in bikes,
wheels, aerodynamics… you get the gist. The MOM ride had aluminum bikes, a tandem, and old school
riders who seemed to grow up in the Blue Ridge Mountains. Totally digged the atmosphere.
5:40am I'm cruising around town finally stopping at a Kroger(grocery store) to pick up a coffee, had to
kick off the ride right and apparently Starbucks and Panera are closed this early on a Sunday. There
were several of us caravanning around town trying to get some java before we started the ride, pretty
funny. I imagine Kroger sold a bunch of coffee that morning. I pulled into the grassy field at the
Newport Rec center just after 6am which by the way was the size of what seemed like a basketball
court. Parked and began unloading my bike. I quickly noticed I was the only dude with racing wheels
(zipp 808s) with the exception of several other triathletes on their tri bikes. I was riding my road bike
and wanted to take every available advantage to climbing the mountain. I pushed my bike through the
field and lined up.
The ride released you in 5 waves, 100 at a time 5 minutes apart, I was wave 3, at 7:08am I began my
journey.
I held back and didn't get sucked in to the sprint, I repeated to myself throughout the day this was my
ride on my terms. This was good however I rode by myself most of the 9 hours and 14 minutes. Never
thought it would take this long, however the heat after 11am really slowed my pace…..and everyone
else's. The first downhill was sick, I was bombing down the mountain ahead of the pack, I chose to
break away at the right time as there were 2 riders across. After half a dozen switch backs and leaning
my body and bike into every corner I came up quick on a hard 90 degree turn! I went wide, really wide
and into the gravel and grass which was up to my seat, maintained control, recovered and got back on
the road without stopping. This ride had my attention!
The course split for the 125 crowd, I continue on the 100 mile route. Actually 104, I found out that you
earn those last 4 miles all up hill. My nutrition plan was to take infinite and eat along the way. After
downing a half PB&J at mile 44 I started feeling not so hot. In fact I started cramping and feeling sick. I
decided I would just stick to the liquid nutrition and filled my bottles at each stop. By now it was late
morning and the sun was taking a toll.
As I was filling up the mood quickly changed at the rest stop 4 or 5. In the distance you saw a bunch of
mountains; we were headed to the top. A lot of griping from the other riders, I wanted to stay positive
so I left quickly and began the ascent. Made it to the top of the first major climb with no stopping, I
just managed each switch back at a time and looked for 1 to 2 bike lengths where things stretched out
or leveled out a bit. I would stand or readjust; often times I kept my head down and just put one pedal
forward after the other. I found not looking at the climbs made them smaller, and looking for inclines
that were flatter than the others were welcome. It was just a game and it worked. Flew down the
descent and back in towards the Rec Center. The next stop I chose to check my mileage, made an effort
not to look at it until 70.4.
Had a 10 mile loop of hills and then back into town, across 460, and down to the river and then the real
climbing began. At some point around the loop I was by myself and happened to look down as I was
putting my bottle back into the cage to see what looked like a bone. Yup, rolled right over the thing and
wondered if it was a rider who combusted along the ride! I continued to ride. The crazy thing about this
loop was it was a farm road which equals rough pavement, lots of holes, and loose gravel everywhere.
At points you would be going downhill under the shade of tress which was welcome, however having to
really pay attention to not dropping your front tires into these ruts. I continued to work the downhills,
meaning I pedaled hard instead of letting gravity do its thing.
My body was feeling pretty good, I continued to take 4-5 Endurlytes on 15 minutes past the hour and
drank every 15 minutes. As the day wore on, I drank more frequently and my legs never cramped up!
I still couldn't stomach solid food so I began to take in a gell to supplement the riding. It provided the
boost I needed. I did manage to eat several orange slices as the ride progressed, that was it.
I'm at the river, and everything points up. The climb to the last stop never seemed to arrive. I climbed
for well over an hour or so before getting to the last rest stop. I got sucked into what I thought was the
last stop when coming up and seeing a bunch of riders stopped on the right side under the shade. No
aid station, just a bunch of tired, sweaty, exhausted riders laying bets on where the heck the last stop
was! I continued. I was greeted at the last aid station with a bucket of cold water splashed on me at my
arrive, it felt great! For the first time I chugged some Coke which tasted heavenly and I just wanted to
finish. The grade was off the charts at this point, 2.3 miles stands between me and my t shirt! I emptied
everything out of my jersey and dumped a perfectly good bottle. The volunteers laughed when they
asked what was wrong with the bottle, nothing I responded, just dumping everything I don't need. I
filled my last bottle with infinite and ice, threw away the M & M holder that held my endurltes, and that
was it.
I heard horns, cow bells; I must be at the top, yeah baby fastest 2.3 miles ever! Oh wait, it's just mile
marker 1, 1 more mile to go!! My head was down and all these folks were yelling and cheering me on.
One woman said, "do you want that t shirt!!??" I couldn't verbally respond however all I thought about
was that t shirt. I passed several riders at this point, 6 or so in the last mile, maybe more, looking back
that felt good.
I approached the photographer 200 yards from the finish which I could now clearly see! I gave the
biggest happiest smile I could as I thought it would be funny to look back at this photo and have a
picture of pure joy instead of pure agony that I was feeling inside!
I cross the line and a volunteer takes my bike. Another hands me a cold Coke and bottled water. I
mumble several times….."Where's my t shirt" Finally the volunteer understands my question and I went
straight to pick it up. I did it! This was a huge psychological pay day for me at the finish. Any endurance
event is possible and the fact that I was 4 months and 7 days graduated from major back surgery made
this a big physical and mental WIN!
Thanks to everyone who may it possible, you know who you are and this report is way longer than
anticipated!
Syracuse 70.3 - Ed Doe - 9/19/2010
Well, overall it was great. The weather was overcast, a little rain and a lot of fog for the bike, and the sun didn’t come out until later in the day, well after the run thankfully.
The swim went well. I kept it easy and steady, finished in under 34 min, 1:37 per 100m. I left a lot out there, but didn’t want to start the bike tired. No shoulder pain, no cramps. A decent swim in a calm cool lake.
The bike went great. I really had no problems, more hilly than the profile lets on but I think I trained well for it. I had no problems with position in the aerobars, and was comfortable for the whole ride. Still no shoulder pain and no hip flexor pain either.
The run is where I failed, but I can’t really complain, having not run all of July, and 10 days prior I tweaked my other calf. Well it balled up in the first mile, and I had to run with an entirely different gait. I finished the first 6 miles in 54minutes, right where I wanted to be at 9min per. Then my right quad started to fail, just sheer pain, probably from favoring it. At about 8-9 miles, the left leg went, at this point I was already going pretty slow, and the last 3-4 miles were nothing but misery at a ridiculous level of hurt. I don't mind hurt if I’m moving fast, but I was crawling. My cardiovascular health was not stressed, only my legs. Again, I can’t really complain, and I'm not, but damn it hurt. As you know, the more it hurts, the better the finish feels - and I still pulled in less than 6 hours.
PR in the bike for sure, 19.4 mph average despite the hills, and rocketing into fog filled valleys, and not wearing glasses due to rain.
Iron Girl Sprint Lake Tahoe - Laura Niel - 9/19/2010
Before Race - Got in Thurs night so put bike together (thank you Mark) Friday morning and went for practice ride on course. As an aside, our dog got sick in the middle of the night before the morning we have to leave - he may be stressed bc we're going, but not sure. We have dog walker coming as my daughter who usually is here was out of town until Friday night. Anyway poor guy was sick in house (fine now) but I was stressed and my stomach got upset. I ended up taking 2 immodium Friday morning which helped. Again thanks to Mark for following me in car as it was a busy state highway - beautiful lake views to the side but several long inclines on the out and back course of about 14 miles. Nothing technical though - just hard work and I did feel pretty out of breath even though I was going fairly easy (guessing that was the altitude). It was also a little chillier than I expected (50s), so I decided to test the water on Saturday. I also rode my bike on the run course and got a good feel for it. Saturday morning we went to the swim start area (not marked but we guessed pretty well) and did a short test. Goggles leaked majorly but otherwise did ok - though I had to stop several times because of the leaking. I felt much better with head out of the water because it was COLD - board said 63 degrees. Turns out the lense had popped out of goggle casing, so I bought a new pair at expo (I did have a backup in my tri bag but it wasn't a good pair) - we think the goggles got messed up during baggage handling, but who knows. Luckily I did get a pair at expo that worked well. I did practice beach running start - normally I prefer the in the water start, but in this case the less time in the water the better. We also scoped out T1 - very long - I knew that in advance and brought my Zoot tri shoes to wear for it. During the course talk by the RD, he said they'd have baby pools where you could dip your feet and then they had towels for you to get get any sand off etc, then on with shoes and off to transition over a quarter mile away. Nice expo - outside next to host hotel Harveys that we stayed in. Weather is gorgeous even if a little cool. Predicting water temps btwn 60-63 race morning - brrrr.... You get to make your own goodie bag which is fun - cool girl stuff like scrunchies and lip gloss. Racked bike - I had a spot at end of transition (from run in/out) but very close to bike in/out and easy to spot. They also told us about 150 ladies in ea wave - 4 waves and I'm in first one. Sweet!
Race - Since we were in host hotel, I got up at 5am (race starts at 730) ate my banana and Ensureand took ibuprofen, got dressed (except wetsuit and swim stuff) and went down and set up transition. Parking lot is lit up - so easy to get organized. I borrow a pump for my tires and had fun chatting a little with other very nice ladies competing - one of my rack mates has titanium in her neck and this was her first tri. Pretty inspiring! RD announces water temp of 61 - OK! I go back up around 630 and get into wetsuit, get a couple of bottles of warm water for pouring in suit b4 start, my Zoots, goggles, swim caps (I didn't one of those chin strap hats and should have thought of that but I wore 2 caps). I wear wool socks and my sweat shirt jacket too. Air temp prob around 50. They put buoys in right b4 start - only 400 meters so can see the whole course which I like. After a couple of bathroom breaks, it's almost start time so Mark pours water into my suit and took my jacket and sox. I eat a couple of coke shot blox and drink some Gatorade. I positioned myself near the front of the wave hoping the fast girls will pull me along which worked for about 100 meters. Got to first turn buoy (prob 150 m) and breastroked around it (having some breathing trouble), head down to next turn buoy (prob at 250 m now) , a little more breastroke, still tough to breath and arms heavy, now straight into sun. Ok head down and swimming - check position and I'm off to the left. How did that happen? I am horrible directionally, but I remembered my Mary Poppins mantra, stay calm and carry on, and got myself to the finish.
Very pleased to get out the water - I didn't handle the cold well but thins will get better now. Got shoes off fence at beach rinsed feet in baby pool, on with shoes, now jogging in suit trying to get caps off, hands so cold not working well. Turns out I scratched my forehead getting caps off (didn't realize it until afterwards and no big deal but the cold really sucks), Get suit halfway off, into transition, now struggling to get suit off, have to sit down, a litle dizzy, finally get suit off, jacket on, helmet buckled, etc - all hard because fingers not working well. Finally onto bike and almost immediately pass 3 women - someone yells that leader is 2 min ahead. Ok time to get to work - still cold but doing better and trying to pedal away. Several long inclines up and tough to catch breath - not sure if completely adjusted to altitude. All by myself the whole ride - only saw the leader after the turn. Saw other ladies behind me on the way back and lots of them yelled encouraging things to me - very nice! Got my feet out of shoes in good time for t2 and off with helmet and jacket on with shoes and I'm running. Mark has yelled to me that the leader is a big girl and that I can catch her - lol, hope her husband/friends not around to hear that (she's a faster athlete than I am, strong is good). All alone for run which was a third flat, a third uphill, and a third downhill - thankfully in that order. Uphill section tough but got thru ok and hammered the last mile. Never saw the big girl but I did close her 4 min lead to less than 1 min. I like my triclique bracelet - better than plaques I think. Great post race buffet (not that much that I eat bc of gluten free diet but still very nice) and they did the awards in a timely fashion which we appreciated because we needed to take bike apart and check out. Always a good feeling to be done - pleased with bike and esp with run given injuries and altitude. Swim remains a challenge but I managed it.
Ironman Lake Placid - Steve Grassi - 7/25/2010
First, I wanted to say congrats to Joe Abell who kicked some serious butt, taking more than 2 hours off his time from last year and finishing the marathon under 5 hours. Very nice.
For me, I still have some things to work out. After Eagleman, I thought I had all hydration issues resolved. I came into Lake Placid eager to put those theories to the test. My last couple of 90-110 mile rides in the heat and humidity in Northern Virginia went very well, so I was very optimistic (perhaps too optimistic).
The days leading up to the race went as planned with the exception of the night prior to the race. It was more hot and humid then it had been the previous two nights. I was sweating in bed and must have woken up between 10-15 times. In hind-sight, I should have gone down to the basement where it was much cooler and quieter.
I got out of bed at 4am and had some coffee. I was tired but who isn't at 4am. Sunday in Lake Placid turned out to have the weather a triathlete dreams of on race day (and nothing like we practiced in). We stocked our bikes, dropped off our special needs bags and headed towards the water. Like last year I felt very calm knowing we had a long day in front of us and there was no reason to get over excited.
The swim went off without a hitch. After taking in the piranha-like activity near the starting line, I put my head down and started MY race. I followed the cable for the majority of the swim and didn't have any problems with sighting. I had some acid-reflux that started in the first loop, which concerned me a little. The last time that happened, issues dominoed throughout the race. I quickly got that thought out of my head and tried to focus on my stroke. I had some cramps in my calves during the first loop and then quads and calves in the latter part of the second loop. The cramping in the calves is not uncommon, but I rarely cramp in my quads during the swim; especially because I don't kick that often. I figured they would subside and for the most part, they did. My swim was a little longer than last year, but I was OK with it... just glad it was over.
Swim: 1:39 (7 minutes longer than last year)
T1 went without a hitch. I found a chair at the far side of the tent, took my time and went through everything in my bag. I packed up my swim stuff, handed the bag off to a volunteer and off I went.
T1: 12:02 (1-2 minutes longer than last year, but it felt more like 15 minutes)
At the beginning of the bike I felt a little tired. I figured the swim took a lot out of me or maybe I just needed a little time to warm up. After going down the hill to Keen then riding the flats to Jay, I noticed I wasn't able to find a groove and my shoulders and back started to get more sore. It felt like I would have expected to feel at mile 80. The course changed since last year; a 5/6 mile out and back was added past Jay but it was a lot easier than the old out and back on Hazelton Rd. I don't remember the climb out of Jay being so long so that was a bummer as well. Wilmington back to town was as expected... a slow climb the whole way. By my calculations the first loop was around 3:10 with one brief stop. I had finished 3 20oz bottles, which put me one behind where I wanted to be, but still not too bad.
I was feeling a little cool on several portions of the bike which made me wonder if I wasn't feeling 100 percent and possibly getting dehydrated or if it was just cold. The bike is my favorite portion of a triathlon and to feel the way I was feeling was odd. I love to bike, but I was not enjoying myself to this point. I stopped four times after the first 50 miles to (1) pull my arm warmers up in the first loop, (2) refill one of my bottles, (3) stretch before heading out of Jay and (4) clean my glasses and try to wash the salt off my face. I did everything except use the restroom. It was in Wilmington that I realized I was having troubles drinking. I had finished 1.5 more 20oz bottle of sports drink, but wanted to finish at least 8 bottles for the whole ride. I made a conscious effort to drink more, but could only finish 1 more bottle before reaching Lake Placid. This loop ended up being around 3:30 and I finished a total of 5.5 bottles.
Bike: 6:44 (1 minute less than last year)
I took my time at the second transition. Last year I felt like I was rushed out the tent and kicked in the butt on my way out. I intentionally moved slow to help start the run slow. No issues in T2 either.
T2: 6:56 (1-2 minutes longer than last year)
My goal for this race was to try to run all of the marathon. I knew I was already several bottles behind schedule so I was pretty sure that was not going to happen, but I would see how far I could get. I also knew I had to keep drinking. At the first aid station, I filled my running bottle with Perform and tried to take a gel with water. I was able to get most of the gel down, but couldn't stomach all of it (another bad sign). I knew I needed some calories and sodium, so I focused on drinking the Perform as often as possible. I finished 1/2 bottle of Perform in the first 3 miles which was good, but the strong taste was starting to get to me. I was averaging about a 12 minute mile at this point.
From miles 4 to 6 I tried taking in pretzels, oranges, Coke, and anything else I thought could stomach, but it was hard to swallow any of it. Average pace dropped to about 12:30 min/mile.
Between mile 7 and 9 I had done the math and calculated I could walk the rest of the way with 18 minute/miles and still finish before midnight. Just after the Ford Motivational Mile (which unfortunately was not motivating me at all) they were handing out blankets, which I was very happy to see. I was freezing at this point as I watched most people running/walking in tank tops and zippers unzipped. My HR was only 116 at this point and I wasn't sure I would run again but I figured I could at least walk the rest of it. After turning off of River Road and heading up the hill towards town, my mind changed quickly. 3/4 of the way up the hill, I had to stop and sit on the railing for a minute or two. My plan changed from "walk the rest of it" to "get back to town and re-assess." I finished the hill and had to stop at the top for another minute or two to keep things down. The plan changed again to "get to town to let Cherry know I would be in the med-tent re-hydrating. " It was at this point I realized I probably wouldn't finish. I walked for about another quarter mile to the entrance to the stables and stopped again. The plan changed for the last time: "Find the closest race official while I still had my senses".
Official Time: DNF
I think it was around 6:15p when I arrived at the stables (give or take 15 minutes) and I had 16 miles to go. I hopped into an ambulance with another fellow and was driven to the med-tent. The ambulance was SOOOO warm... if felt great just to go inside. The medics had me lay on the stretcher and strapped me in (even though I didn't want to lay down). My quad locked when we started to move and stayed locked until we arrived at the tent. Because they brought me in on a stretcher, they didn't weigh me when I first arrived at the med-tent. And because I didn't throw-up, then didn't want to just give me an IV. I drank 2 bottles of water and had two cups of chicken broth (which was also awesome) in the next 45 minutes as I laid there answering questions. While I was there, a participant who had been in a bike crash was brought in. He had several football-sized areas of road rash not including his shoulders, elbows, hands and knees. Then I saw he had his finishers medal on and thought to myself, that dude just ran a marathon looking like that... and here I am with piddly cramps taking up space.
Anyway, I was weighed just before I checked out and was 7 lbs less then my weigh-in (so I probably lost 8-9 lbs during the race). I did get my massage and as I was sitting there waiting for my turn, I realized I was sitting in the company of everyone who had sub-12 hour times. I was spoke with several of them and was thankful none of them asked how I did.
In hindsight, I may have been able to finish if I stopped at an aid station for 15-30 minutes, guzzled a couple bottles of water and waited for the chicken broth to be served. At the time I withdrew, I thought I was too far gone. But after leaving the med-tent having only an hour rest and with fluids, I felt pretty good. Looking back, though, I just didn't have a good day from the start. I was never able to get comfortable and towards the end I just wanted it to be over. I'm all for giving everything you've got, but I don't like throwing up, I was having to stop way too often to prevent it and I was freezing. Overall, I'm OK with withdrawing considering how I felt. I'll always wonder if I could've finished or not, but won't really know unless I'm in that same situation again, which I hope to avoid in future IMs. I think I'm as fit as I've been in years and I know my nutrition plan was good if I were only able to execute it. With all the factors involved (lack of sleep, acid-reflux and cramping on the swim, dehydration, etc.), I don't think it was any one in particular that caused me to end up where I did. I think I just had a bad day. Sa la vie.
I truly believe I was as prepared, physically and mentally, as I could have possibly been. The end result… I learned a little more about myself to help prepare me for the next one AND never take things (like finishing) for granted.
Thanks.
Onward to Nation’s then Deep Creek.
Ironman Louisville - Mike Honicker - 8/29/2010
Friday August 27, 2010 (Travel Day)
My Dad and I started out at 800 Friday morning for KY. Made some good time we arrived in Louisville, more specifically the Galt Hotel (Race HQ and site of EXPO) in about 8hrs, where I pick up race day packet. From the Galt Hotel, we drove 4 blocks to Hilton Seelbach Hotel and check in and moved all equipment into room. We then proceeded to do a little exploring and walked the surrounding area to include the swim finish (Joes Crab Shack), transition area (Great Lawn) and Fourth Street Live (the Finish Line).
Saturday August 28, 2010
I got up at 0500 and had a good breakfast and relaxed, watching ESPN until 0700. At 0700 I got some gear in order and headed out for a small brick workout at 0715. I was on the bike for about 30 minutes, spinning EZ and running through all my gears, I ended my ride at swim finish where I transition to run (for about 10-12 minutes with a couple 20 sec pickups), then they opened the swim course (entering at the finish) from 0800-1000. The only caveat is that you had to have your timing chip and wrist band to enter the water. There was a long line waiting to enter the water, but was able to get in a good 10-15 EZ swim, the water was very warm and the current was strong. Returned to my Hotel, got all my gear in order for race day (numbers on bike, helmet, gear bags) and at 1200, proceeded to T1/T2 (Great Lawn) and did the mandatory check in for bike and run/bike gear bags (from 1200-1700). The rest of the day I tried to stay off my feet as much as possible.
Sunday August 29, 2010 (140.6 miles of AWESOME)
Get up at 0320 and consumed 1000 calories for breakfast, showered and headed out to T1 at 0450 (open from 0500-0630). After we arrived at T1, I got all hydration/nutrition on my bike, put air in the tires and handed in my special needs bags. (Note: at 0500 the temperature was 80 degrees) We then proceeded down the road to the swim start (Tumbleweed Boat Dock), where you get body marked and then have to find a place in line!!! This is the only Ironman in the circuit that has a Time Trial start, meaning after the pros go off in a mass wave start at 0650, the age groupers line up in a single file and at 0700 proceed to jump in 1 by 1 separated by 1-2 seconds. Upon arrival to Tumbleweed and getting body marked at 0530, I attempted to get in line for the swim. No one was more surprised than I when the line was literally and figuratively a mile long! We finally made it to the end of the line where we sat on concrete until 0630. Your family/support staff is allowed to stay with you in line until 0630, at which point they’re asked to leave and the line is consolidated. (Note: at 0615 consumed a Power Bar and continued to sip water)
Swim
At 0700 the cannon goes off and we begin a snail’s crawl march to the boat dock. I finally get to the swim start and we are hustled down a couple ramps to the actual dock and jump in the water around 0730-735ish. I knew this going in to the race (regarding the TT start) and was curious how exactly it was going to play out! To my dismay it was utter chaos and logistically unsatisfactory (in my opinion). I can tell you that I was in the last third of the 3000 participants, so needless to say when I entered the Ohio there was a plethora of people in front of me. It didn’t help that you only had approx. 35 yards across of swimmable river during the first .8 miles, so it was like salmon swimming up stream and where I did mostly breaststroke due to overcrowding. Once you made the left turn at Towhead Island and headed towards Joe’s Crab Shack it opened up slightly and I was able to get into somewhat of a rhythm using freestyle stroke, but it was still very crowded and had to zig zag through slower swimmers. I finally reached the swim exit and again due to over crowding and the fact the exit was steps approx. 10 yards across, you had to tread water for a bit to let others exit. The Ohio was a very warm 84 degrees and was obviously a non-wetsuit legal race, which was a 1st for me!
Bike
After a very crowded transition at T1 (the changing tent was packed so I had to put my gear on outside the tent), headed out to the bike course. It started off fairly flat, but unfortunately caught a head wind for the first 15 miles. Then the hills came, I didn’t think much of them until they never stopped. The climbs were not to steep but they were long and annoying. I was consuming alot of fluid, hammer gel, and electrolyte tabs. The sun making its presence known and was getting hot, fast! The down hills could have been extremely helpful in regards to momentum up the hills, but the course was so crowded that people were riding 3 wide, so I was forced to ride my brakes, which was very frustrating for me. The course was bumpy and NOT closed to traffic, which was also very annoying because I one point I found myself stuck behind a large pickup truck with oversized tires (redneck mobile)! I should also, point out that during the last 30 miles of the course the aid stations ran out of water, to the point where people were actually stopped and waited for more to be trucked in! This was unsatisfactory, unconscionable and unacceptable! The race director should be ashamed! The middle 80 miles was all rolling hills and as I got close to town, the last 15 miles was very flat and fast! (Note: I was approached 2 times on the bike course for violating the drafting rule and littering rule! I was not happy about either, 1.) because at any given time everyone on the bike course could have been issued a drafting penalty due to over crowding 2.) the pile I threw a water bottle into contained approx. 75 empty bottles, so one could have logically assumed that maybe it was OK to drop a 76th bottle there, WRONG!)
Run
Transitioned at T2 legs felt surprisingly good. First 1 mile contained then only real uphill and then primarily flat. I was over zealous during the first mile which I did in approx. 710 min. The run then took me into the town of Louisville, passing the University of Louisville and Churchill Downs. The sun was blazing, sweat was pouring! At the aid stations I took ice sponges threw them in my tri suit, drank as much water and cola as I could get down my throat while running. Had half a banana at mile 3 and surprisingly my stomach felt fine and so did my legs. The heat and humidity were getting worse. My breathing was more labored and not rhythmic, my diaphragm got extremely tight which spread up to my lungs. I was reduced to a walk at this point because it was hard to breathe. People are starting to drop like flies, EMTs and ambulances everywhere. I did a self assessment and could not shake the tightness and breathing issue, so I continued to walk. By mile 11, I’m still doing a walk/shuffle and I’m extremely depressed because I realize that it’s definitely not my day! At mile 16 I feel the 1000 yard stare on my face and try to keep up beat, it’s not working!! At mile 17 I make friends with the many others who are beaten down by the heat and we proceed to have some adult beverages and mood improves (misery loves company). AHHH, mile 25 in typical fashion we pick up the pace knowing the finish and more beer is around the corner. We finished in the middle of Fourth Street Live, I cross the finish line running strong because my legs had a lot more to give, we got our medals and hats along with copious amounts of ice cold Amstel. (Note: The temperature was 96 degrees, the only positive was the humidity was only moderate not high!!!)
Throughout the majority of the run I found myself depressed, frustrated annoyed, angry, basically the entire emotional spectrum. I did however return to the finish to watch the midnight cutoff, after a shower, a baseball steak and yes, more beer! I watched people of all different shapes and sizes, colors and creeds, young and old cross. I watched people with prosthetic limbs hobble across the line. All of which were so overjoyed that they accomplished something that only a small fraction of the worlds population can/have done, become an IRONMAN. Having a chance to see the tears of joy and emotion put it all in perspective for me. I was angry with myself because I didn’t do what I was fully capable of doing, because I was so caught up in a personal best and meeting goals, that I forgot that I’m blessed to be healthy and strong enough to finish an Ironman race well under the cutoff time, even on my worst day!! And that some people would kill to be able to do what we do! If you haven’t done so, I highly recommend returning to the finish line to support and watch others dreams come true!! It was truly a memorable trip/race. I look forward to more! Hope you guys enjoy and I will leave you with one of my favorite sections of my favorite speech.
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.
Ironman Lake Placid - Rob Colburn - 7/25/2010
I celebrated my official arrival as a “senior citizen” in a most unusual way. Yep, signed up for IMUSA.
Again. Nearly swore the distance off back in ’07 when, after a rough outing at IMCDA, I attempted
re-demption at Great Floridian. Two IM races in four months should satisfy almost anyone, right?
I don’t know if it was the gentle fog of middle age or the stubborn denial of time’s inevitable march
that made me get in that sign up line at 6am July 25th, 2009. But there I was with brother Joe, Visa
card in hand, walking into the Lake Placid High School gym to take another shot. It helps to have a bad
memory.
My training year got off to a rather strange start in January ’10 when I dumped my bike on a patch
of ice. The resulting tumble broke some ribs and punctured my right lung. A cosmic sign, maybe? My
comeback was slow but mostly enjoyable, highlighted by some distinct memories: running with Allen
Delaney in Colorado Springs (elev 6700 feet) with aforementioned busted ribs; getting my butt kicked by
little brother Joe at TDS and finally training through the hottest summer ever recorded in Wash, DC.
Time ticked away and IM day approached. My run was dicey due to all the regular ailments, my lack of
volume and a brand new case of plantar fasciitis in both heels that appeared a couple of weeks ago. The
bike was OK, had plenty of miles but knew that Joe & Steve Grassi were both capable of administering
a beat down on race day. In a funny twist of Tri-fate, my swim looked to be the strongest part of my
program. Justina (our great swim coach) really worked with me over the winter/spring months and
transformed my swim stroke. Almost. I approached the race with equal amounts trepidation, fear of
getting hammered by my brother & a sense of calm. Weird.
THE SWIM
Joe, Steph & I walked down to the start, eyeing some unruly dark clouds off to the West. The temps
were cool and rain threatened. Of course. We entered the lake and stood to the back. With about 10
mins to the start I ventured to the front, about five rows back from the fast folks. Mike Reilly whipped
up the crowd, the National Anthem played, I got emotional, the cannon sounded and I started to swim.
Then I stopped. Then I started. Then I stopped. You get the idea. Twenty six hundred triathletes
responded to the gun start and all of us tried to occupy the relative same space. It don’t work! The swim
was very crowded and very physical this year. I immediately started “darting” to any open space I could
find and soon found myself with some space to move. So move I did, swimming a good twenty yards
wide of the line. I hit a few rough patches but slid and sometimes kicked my way free and proceeded around the course. I crossed the beach for lap one in about 31 minutes, a very pleasant surprise. Making
my way back up Mirror Lake, I noticed the rain, which is now becoming an IM race tradition for me. No
big deal. I focused on relaxing and being long in the water and completed a pretty enjoyable swim. Was
out in 1:07 and change and extremely happy with the time.
T1
Got the wetsuit peeled off by some awesome volunteers and avoided any calf cramping. Nice. Made
my way to the changing tent, running very gingerly on my tender heels. At this point in my career,
transitions are the slowest event in my day. By the time I apply arthritis goop, pop anti-inflams, coat my
behind in Sportslick, and slop on the sunscreen my fellow swimmers are on the bike, almost in Keene.
So be it.
The BIKE
Got started and began the climb out of town. The rain was coming down fairly hard, stinging any
exposed skin. Legs felt good and HR was reasonable. Pace was fast but not overly so as I wanted to be
conservative for the first 30 miles or so. As I started the 8 mile downhill to Keene in the rain, I confirmed
to myself a sneaking hunch I’d had since the Jan crash. I am no longer a kid. I feathered the brakes a
little too frequently coming down the hill and thought about : a) my mortality and b) how much the road
rash would hurt. Still, I made it down and built some speed along the river. So be it. The first loop was
solid somewhere around 3:10.
On loop two I tried to maintain form & speed and held on to around mile 80, the turnaround. Climbing
up out of Jay I noticed some fatigue and HR creep, so I just settled in and spun a lighter gear. As I was
grinding out the remaining miles I took some time to look around and revel in the beauty of the bike
course, silently giving thanks to be able to be out here. I hit the Three Bears and Northwoods Rd and
wheeled into town. Felt a little like a Tour rider, surrounded by crowds three deep on Main Street. Bike
time was a very respectable 6:25
T2
I know. I know. I’m slow; see above for all excuses.
THE RUN
Started the run a little nervous about how the heels would handle 26.2. All other systems were OK
and I was running in the mid nines. As I came down the “Degree of Difficulty” hill I heard a reassuring
sound. My brother Michael had spotted me. If you have not had the pleasure of having him cheer you
on, you need to make his acquaintance before your next race. Loud, funny and enthusiastic, Mike gives
you wings, just like Red Bull but without all the chemicals. I pulled over to greet family and say hi &
got going again. Decided early on to go 9 mins run and 1 minute walk and that worked very well for a
long time. The heels were sore but tolerable. Got to the aid station at the ski jumps and saw my #1 fan,
Steph. She volunteered at the water stop, so we chatted a little bit and she sent me on my way. Saw Joe
as I was headed back in River Rd and he was in a spot of bother, foot problems again and some fatigue.
Did a little on-the-fly coaching & headed down the road.
Pulled into Special Needs about 2:20 into the run & was pleased with the effort so far. Tried a new
approach with my run bag. I had stuffed the bag with all kinds of potions and goodies so I sat on a
rock and prepared for my second 13.1 mile run. I toweled off my feet and applied my magic arthritis
medicine to heels and tendons, put on a nice dry pair of socks and finally broke out a brand new pair
(slightly broken in) of The Beast shoes. I sat even longer and had a mini Snickers bar. Finally, after my
spa treatment and gourmet snack I got back to the task at hand.
The new shoes and socks really felt nice and I was able to pick up the pace a little bit. I held on through
mile 16 or so. I did a modified walk-run shuffle for the next 40 minutes, downing chicken broth and
defizzed coke. At mile 18 I talked to brother Joe who was still suffering but was bound to be an Ironman.
Thick heads run in the family.
It was around this point in the day that I realized I really had not decided on a goal time. I was giving
the race all of my effort but not concentrating on a finish. After some quick math I knew that if I really
pushed the pace, I could get finished in under 13 hrs. So with about 10k to go I tried to ignore the pain
and keep moving towards the Oval. My body responded favorably and I found myself running down the
road towards the speed skating Oval. As in every IM race that I’ve done, I find myself very reflective the
last two miles. I become almost zen-like and I don’t feel the agony of the previous 12+ hours.
This year my thoughts drifted to all the people that make my IM racing possible. In a very real way my
number one supporter, critic, coach and fan is my wife Stephanie. She’s put up with and supported nine
of these efforts and without her help & support I would never make it to the start line. My dear friends,
coaches and mentors Al & Mary DeLaney have supported, coached, taped and doctored my aging body
with remarkable results. R2R is the only way to go!!
My sister and brother in law, Annie & Michael and all my nieces and nephews who travel from all over
to be part of my day. It means more to me than you’ll ever know. Thank you. My folks, who are no
longer on the Planet…I miss you both and Always feel you with me on the Lake Placid course, especially
the speed skating oval, the ice rink, the ski jumps and of course, Art Devlin’s.
Luray Sprint - Lena S. - 8/15/2010
Before starting this write-up of my first Triathlon, I’d like to give a great big thanks to the R2R team, especially to
Stephanie for being so patient and supportive of me. I know, I’m not always easy.
Throughout my life, for the most I’ve been involved in some kind of sport or another. As a kid, I was mostly
preoccupied with gymnastics. I’ve also played soccer, basketball, even taken on Board Diving and played around
with synchronized swimming, which I should mention I was really not very good at.
While being posted overseas working at Lundshtul Hospital (Army’s Regional Medical Hospital in Europe), I was
invited by a Col. to run with one of the Squadrons I supported. Since this was a medical battalion of mostly “unfit”
doctors/soldiers, with the reputation of being the least physically capable of all man and women in uniform, I
figured, why not? To make a long story short, I fell in love with running and have been running various marathon
and races since.
A few of my buddies, have been suggesting that perhaps it is time to try a triathlon. When one of my friends looked
at me and in not so many words suggested that perhaps I can’t handle it, I jokingly said, that should I want to, I’d
be able to kick his behind in an Ironman Triathlon. One thing led to another and I found myself on the hock for an
Ironman Triathlon, with $25 being in on the line. That was in April of 2010.
Considering I don’t really know the first thing about Triathlons and I am famous for getting all sorts of sports
injuries, per the recommendation of my Triathlon friends, around May of 2010, I contact R2R. First I met
with Dr. Al & Mary Delaney, followed by meeting with Rob& Stephanie Colburn, and so my journey begun!
I purchased my first bike and took my first ride since I was 8 years old. I started taking swimming lessons, as I did
not really know how to swim freestyle.
Finally, it was time to sign up for my first Triathlon and so I registered to do the Luray Sprint.
Friday the 13th, my family and I packed up, and headed to Luray in preparation for my first Triathlon ever. Very
anxiously and nervously, I got up Sunday morning, August 15, 2010, to only discover that my bicycle brakes are
not working. (I suspect this is courtesy of my 4 year old son). We headed out to the race site with hope of finding
someone that can help. I approached some fellow that looked knowledgeable enough about bikes, and what do you
know, he quickly fixed my brakes.
Next, I headed straight to pick up my race chip. In front of me stood a rather concerned fellow, who was terribly
upset, because his chip number was 666.
I proceed to the transition area to rack my bike and set up the transition area as my coach Stephanie instructed I do,
following straight towards my family for a last kiss from my kids, when suddenly out of the blue sky, rain starts to
pour! What a liar this Weatherman is! He promised no rain until 3:00 PM. I should know, I've been following the
weather report 10 days leading into the race. I quickly ran towards my transition station to turn my shoes, helmet,
etc. under a towel, but it was too late. Everything was soaked, so at least I turned my shoes upside down and put a
towel over my stuff.
Since I’ve signed up to this Triathlon, all I've been pre-occupied with is the worry about the swim. I can, in fair
honesty say that I've never been so bad at anything in my life. Upon seeing the rain and considering my braking
mechanism may be on the Fritz, my worry has slightly shifted focus.
I proceeded to get down to the water, put on my goggles underneath my cap, as my Coach Stephanie suggested,
while starting to walk down the starting line and into my wave in the water. It was drizzling, the water and the
ground was so squishy, with weeds brushing up my legs. At one point, I could swear some fish touched me. I
respectfully – AND, very quietly (so my fellow swimmers won’t think I’m totally nuts), told the fish to respect
his place in the food chain and proceeded to keep myself calm, as there was no time to panic. After all a little fish
nibble was not going to kill me, right? Later, my husband said there is no fish there. I wish I knew this earlier,
before I let my mind control me with the power of suggestion. As you can probably well tell, my fear of open water took total control of me for a bit.
The horn went off, and so did we. I started off ok, but then suddenly, realizing where I am, and with the chaos of
everyone swimming together like School of Fish on steroids, a moment of panic set in. I swam to the first yellow
buoy and just lingered there rationalizing and reasoning with self, while reassuring self that this is not a big deal,
as many people there have passed through, and are rather alive and well. After what seemed like a lifetime, but
was probably no more than a couple of minutes, I managed to calm myself down and continue swimming. I chose
to stay a little further from the crowds of people on the side, but accidently found myself a little too far from the
line. When I realized I was half way through, I managed to relax, pick up pace, and get back in line. Seeing
blue and purple caps from later waves passing me did not help my already demoralized self over the swim, not to
mention my biggest fear of being the last out of the water. I would have much rather run the JFK 50, at that very
moment!
It’s imperative and certainly worth mentioning that the Open Water Swims I’ve done through R2R and the swim
lesson I took with Rob and Stephanie made a huge difference. Experiencing the open water gave me some idea
of what to expect, never mind put my nerves at relative ease. As panic stricken as I was, I only froze for a few
moments. If this was in fact my first open water swim, I don’t think I would have managed to get through it.
Totally obsessed with the horrible swim I just had, re-running scenarios in my head of what I could have done
better, I run up the stairs leading to T1. Getting to my area, I realized that I've got a bit of digging to find my bike
stuff which I hid under the towels, under and in the back pack from the rain. Let me tell you, when I finally found
my bike shoes, they were soaking wet, so trying to protect them was useless. At this point, I was a bit frustrated,
because I knew that my transitions were going slower than they should have.
We started off with a small decent followed by a hill climb. The roads were wet and I was still concerned over
my bike brakes, but found out soon enough that they are in fact perfectly fine. Thank you, sir, whoever you were!
Excellent! Since this was practically my first bike ride in the rain, I took it easy on the bike, because I did not want
to spill. I was not too fast, but I was ok.
I should probably mention that the race course was absolutely stunning! I don’t think one could have chosen
a better or more serene race course. If one is well prepared for hills, as my coach Stephanie made sure I was, I
strongly recommend this course as a first time, or any kind of Triathlon in general.
Coming up towards the end, when I started to climb the (what I thought) was the last hill, I saw people coming
off their bike and walking. I started to panic, especially since some of those folks looked rather fit. I was sure I
was done and I’d have to walk my way up. But I made it up without too much trouble or difficulty, to only realize
this is not the end, but there is just another steeper climb, which was hard, but not too bad. Thank you, Stephanie!
Excellent! At that point, I also realized, I was so busy obsessing over the swim and so concerned about spilling in
the rain, I forgot to drink, but, since it's a short bike ride, no big deal. WRONG, as I later found out.
So to continue, I made it to the end of the bike ride, to only find my very soaked shoes with their new lock laces,
which I didn't bother to shorten, not to mention I didn’t figured to tuck them in under another lace, as Stephanie
gently pointed out later. So for 3.1 miles they were banging up against my shins. Do you have any clue how
annoying that was? At least I was in my element of comfort with running, or so I thought.
It was a hilly run, which normally, I'm ok with, but not this day. 1/2 a mile into the run, I started cramping and I
realized I was totally dehydrated. I guess all the water I swallowed during the swim proved to be useless. I think it
is also worth mentioning, that this was my first run EVER without my iPod.
In to the last mile I started thinking, what am I doing here? And, all of this over a $25 bet? Which, I’m
comfortably using as an excuse for my secret desire to do an Ironman. Now I really better do an Ironman, because
considering what I'm going through, I better! Ok, I confess, I am really enjoying the process, and this sport!
Of course, I finished the run, but it was agonizingly slow, even for me. (10 min mile)
For my first tri, luck collided with mistakes and elements. While overall, I'm very disappointed, because I know
I could have done better by probably 10 minutes, even for my "first triathlon," but I’m happy I got this over with,
because I’ve learned so much from this experience. I was not prepared for the elements - they threw me off, mostly
mentally. I did not hydrate properly, and most importantly, I let my fear of water, and the panic of swimming
with other for the first time, take control of me. I was physically completely prepared, thanks to Stephanie. But,
I let my head mess with me, so it’s rather fair to say I was not mentally prepared. However, going forth, I know
what to expect, so I’m more comfortable and doubt this fear of open water will consume me the same way again.
Lessons Learned:
• I'm a pathetic swimmer – bar none! But, I have confidence with my association with R2R that will change!
• Poor Rob has his work cut out for him regarding teaching me how to swim. Thank you for taking me on!
• Don't bring your family on site with you, because the stress of "can Daddy manage with the kids" is really
stressful!
• Despite the above bullet, there is something magnificent about hearing your kids yell "Go Mommy Go!”
• Don't skip hydration, even if it's a small effort.
• Bring plastic bags in case of rain.
• If something goes wrong, let it roll off, so it does not set the tone for the rest of what has to be
accomplished.
• Running with iPod is so much better. (Editor’s note: But not USAT legal…sorry!)
Thank you R2R for getting me through this!
Lake Stevens 70.3 - Kevin Tiemann - 8/14/2010
M 25-29
Overall: 537/1,114
AG: 58/114
Swim: 40:35
T-1: 2:58
Bike: 3:08:19
T-2: 1:56
Run: 2:09:10
Total: 6:02:47
Pre-Race
Woke up at 4:15, ate an English muffin w/ peanut butter and headed up to Lake Stevens
to get to transition by 5:30. Had a yogurt at 5:45 and was sipping on my race drink
throughout the morning. Got to transition and had everything set up by 6am. Put on my
wetsuit and headed down to the water to relax a bit before my wave at 6:42.
Swim
By pure accident I found myself right up against the inside rope that marked the course
and on the front row of swimmers. I figured if I could make it through the initial carnage,
I would be in a pretty good spot for the duration of the swim. The start was intense and I
went out fast…too fast. Once everything settled down I was OK and found a good pace.
More importantly, I was swimming right on top of the rope that connected all of the
markers used for the rowers who use the same course we did. It was like swimming in a
lap pool. I figured I better take advantage of this because it would probably never happen
again. The only time I got thrown out of rhythm was when the good swimmers from the
waves behind me would catch up and make a pass. One guy actually grabbed my ankle
and pulled me back to get around me. I was really happy with my time, considering I am
not a fast swimmer and felt great getting out of the water.
T-1
Ran strait to my bike, got out of the wetsuit, put on socks and shoes, grabbed my gels and
chews and headed out. Next time I might consider taping these items to my bike to shave
a few seconds.
Bike
I was very familiar with this course having ridden it 3 times during training so I had a
good idea of what to expect and knew when I could push it and when to lay back. The
first half of the 2 loop course is a little more challenging as it is deceptively uphill and
there are not a lot of flats where you can cruise. The 2nd half has some big rollers and I
was hitting 45-47mph on the descents, which was awesome. I have never dropped my
chain before, but did it 2x in 5 minutes during a ride on the Tuesday before the race and
sure enough, dropped it 2x during the race. Luckily I was quick to get it back on and
it probably only cost me 1 minute total. Other than that, the ride was uneventful. The
course was in the shade, which was really nice considering the air temperature cracked 80
by 10am. I was being passed by A LOT of people, which was getting to me a little, but I
was right at my average HR and pace that I calculated from the training and I finished 2
min under my goal time of 3:10.
T-2
I was a little disoriented getting back into transition and wasn’t quite sure where my spot
was. I just kept running towards Run Out and stumbled upon it. I was happy I organized
everything just right in the morning so I was able to slip on my shoes, grab watch, hat and
water belt and hit the road.
Run
Things got a bit more challenging on the run. Unlike the bike course, the run course
was in the direct sun and it was 90 degrees by 11am. I don’t do well in heat and could
immediately tell that this was going to be a long 13.1 miles. I ran the first 3mi at a good
pace; 8:45s, but had to drop down to 9:30s to finish out loop 1 of the 2 loop course. At
the 7.5 mile aid station I finally had to walk. I walked/ran the next 3 miles and was
miserable. At the 9.5 mile aid station I started dumping ice down the front and back
of my shirt as well as drinking 2-3 cups of ice water. I was nervous this was going to
cause a massive cramp and I was going to walk to finish, but I didn’t care. I was hurting.
Surprisingly I did not cramp up and all of the cold fluids dropped my core temp and I was
able to run again. I ran the last 3 miles pretty slow, but I felt OK, partly because I was
extremely happy I was going to finish my first triathlon. When I got to the last .1mi and
followed the sign to “Finish” instead of “Lap 2” I knew I had done it and it was a feeling
I will never forget. I crossed the finish line and saw the wife waiting for me. Gave her a
big hug, drank some water and headed home.
NYC Triathlon - Ryan Stille - 7/18/2010
A 4am wakeup call comes in and I jump out of bed preparing to jump into the Hudson. Given the number of participants racing this year including age groupers, elite, and pro athletes the two transition areas were to be closed at 5:30am sharp. This meant an early start and then a painfully slow wait until my wave at 7:30! Ahh yes, the benefits to being a 35-39 age grouper is they put you in the second half of the race. Everyone with the exception to male 30 to 34 and 25 and under is in front of me. This provided plenty of time to relax while walking a mile with my wetsuit to the in water start. Along the way, you could not help but notice the 4.5 knot current ripping south. At one point I saw a tire spinning through the brackish water, I was amazed at how fast the current was moving. Watching the early waves you could see swimmers adjusting their goggles and still making solid forward progress.
Our wave is called and we walk down the plank to the barge before jumping in. I pass the announcer who has the crowd excited and was announcing wave starts and providing race commentary. He happily proclaims that the lead athlete is cutting it up through central park as we speak and will be finishing shortly. I laugh out loud as I’m just preparing my goggles and getting ready to jump in. I can’t explain how strong the current was. There was a rope that all participants held in the water before the horn went off, it you didn’t you would have false started. At the direction of my coach I chose to mix it up in the middle and go for a spot inside the pack as far out as possible. Best current, and won’t be impacted by the sea wall on my left. I jump in and so do another 30 or so guys, we’re all piled on top of each other waiting for the horn to go off. The rope sinks lower with all the weight and the remaining participants are standing on the barge waiting to jump in after the horn goes off. What seemed like an eternity became an all out scrabble as the horn blew. I hammered the first 200 meters to get away from the other racers, in the process there was a lot of contact and several large gulps of the Hudson, yuck! I’m glad for my swimming background and taking the time to practice with the R2R team at the open water swims. This helped calm me down and I was catching the next wave before I knew it. The swim exit was a small ramp that was monitored by half a dozen life guards pulling swimmers out. I was given strict instruction not to stand but to swim all the way into and on the steep ramp. Not obeying would have put me knee deep in the muck and kept me from walking. A number of racers didn’t get this memo and the exit was full of floating gunk and complete craziness. Got out, ran up the plank, down along the sea wall for 300 yards before entering the transition area. My swim time was 16:38, ranking me top 5% of my age group.
T1 went very smoothly and exited in 4:20. Ranking me top 11%.
The bike exit was very technical and required you to pay attention. Several turns in relatively tight quarters at the start, midpoint, and exit of the bike leg. After navigating my way to the West Side Hwy, I opened it up and stayed in the aero position as much as possible. The course was varied and had a number of large hills and open stretches. The roads were surprisingly rough and there were bottles, bottle cages, and hydration systems littering the course. You had to pay attention to the person in front of you and watch out for the ruts, gaps in the highway, and other riders. I must have said “on your left” 100 times before I stopped counting. I was passing a number of participants however it was difficult as we were all subject to staying in 1 lane. There was more traffic than anticipated, however there were some bright spots. The best was jamming up the long slow inclines and passing all the dudes on their $10K bikes in the upright position huffing and puffing as I stayed aero. They may have had the bike however I had the engine! My bike time was 1:17:35; ranking me top 32% of my age group.
T2 was fast; 1:22 ranking me another top 5%. I only took 1 bottle of infinite with me on the ride. Before exiting T2 I decided to stop and chug as much infinite as possible from an extra bottle I laid out. Smart decision as it was mid morning by this time and the heat was ridiculous. Close to 90 degrees and I knew hydration was key to executing a good run.
The run. My least favorite or perhaps the area that holds the most opportunity and potential for me to grow as a triathlete. I ran up several hills to get to 72nd St. before cutting over to Central Park. I listened to my heart rate monitor as a guide to best tempo my run. I was spiking into the high 170s and the heat was taking its toll on me. I reached the Park after completing 1 mile and settled down to maintain high 160s. At mile 3 I took in a gu and handful of endurolites. I ran thru every water station and grabbed 2 cups. One to drink and one to splash on my head. This worked well and kept me relatively cool for the duration of the event. A shout out to the R2R team who helped me strategize and execute this run given the conditions and heat. I saw more racers than I care to count paying the price for poor nutrition or likely no nutritional planning. This is key. As I grow, I am amazed to learn all the necessary things my body needs in order to complete an endurance race properly. Listening to your body and providing it what it needs is absolutely critical to avoiding injury and shortening recovery time. Case in point, I picked up my pace at mile 4 and my heart rate soared into the 170s, however I finished strong with a time of 1:08, ranking me 50% in my age group. I hydrated at the finish line and walked back a 1 mile to transition to collect my gear before riding my bike a couple miles back to the hotel.
This is my first triathlon season and my first Olympic distance race. I felt great in the days to follow thanks in large part to planning and training with a team.
NYC Triathlon - Paul Kavitz - 7/18/2010
The overall experience of an NYC race is great, especially for the events, activities, and people around race more so than the race itself. Plus, we were launching our company that same weekend, towards which I directed all of my anxiety. Here, though, I’ll just focus on the race itself.
By the Friday before the race, I could tell this would be a ‘B’, not an ‘A’ race for me for a number of reasons:
- Lots of distracting social activity accompanying the race weekend.
- Mind focused 90% on company launch and 10% on race performance.
- Hadn’t quite recovered from Eagleman 4-weeks prior:
o That race plus the illness/fatigue of the subsequent two weeks, showed a noticeable difference in my inability to sustain the split times on the swim and run I had previously attained prior to Eagleman.
o My bike training rides were consistently flat-trail rides as other-life obligations precluded me from having the time to venture further west into the hill country. Even on these flat rides, I noticed a drop in my average speed.
o Only in the week immediately prior to NYC, a taper week, did I begin to feel stronger during the training sessions.
- I had stepped up my weight loss program and had lost 6.5 pounds in the four weeks between Eagleman and NYC.
- Focus-generating tri-buddy Lynne had pulled out of the race due to a critical injury from a bike crash which was on all our minds.
For race day, I was well rested (full sleep Friday, adequate sleep Saturday) and had eaten good substantial race diets (carbohydrates, lean protein, etc.) the entire weekend. My gear was well organized having only forgotten my bib-belt and duct tape for my goo on the bike. These were easily replaced from the tri Expo and my super-organized tri-buddy Ryan’s inventory.
Executed swim flawlessly by staying right towards mid-channel where the current was strongest and avoiding the seawall where invariably my fellow divisional contenders drifted. PR of 16:07 on the swim placing 16th out of 409 M 40-44 (96.1%).
T1 setup in ‘Yellow’ zone with longer barefoot run but earlier swim wave start. I was efficient in this stage but on hindsight should have worn socks. Distracting chaffing/blisters on the run weren’t worth the extra 5s it would have taken me to slip those guys on. Time of 5:18 including the long barefoot run placing me 25th in my division at (93.9%).
Bike performance lackluster. Time of 1:19:30 at 18.72mph compared to 19.5mph last year on the same bike and same course and compared to 19.3mph at Eagleman 70.3 four weeks prior on pancake flat course with heat and winds. I felt good and fast on the flats and downhill due to aero position and slower on inclines and hills where I lost more than I gained on the flats. Course clear, dry and uncongested as I was in the 5th wave to go out. Other riders passed me on the hills consistently. Infinit in Aerobottle with a spare on the bike which I didn’t use (but carried the weight). More thoughts on performance improvement for this stage at the end of this report. Ranked 159 in my division at 61.1%tile
T2 slick at 1:18 ranking 22nd out of 409 in my division (94.6%).
Run good. Felt strong out of the gate with a sub-8 mile at the start. Borrowed focus and energy from other runners along the way which helped. Passed by business partner Aaron at mile 3 as he made up in the run where I had lost on the bike. My chief inspiration on the run came from ‘Don’ the #2 male finisher in 65-69 who was JUST IN FRONT OF ME from mile-3 to mile-5 and was holding a 8:31 pace. That ‘66’ age marked on his leg taunted me to lift my HR to anaerobic of 184 to pass and stay ahead of him. Lynne’s reminder to pick someone ahead of you and pass them really helped me finish the run strong (for me). Time for 10k of 51:46 with a pace of 8:21/mile finishing 176th in my division at 57%tile.
Finished with a course PR of 2:34 flat beating last year’s overall time by 2m30s and significantly improving all stages except the bike where I dropped back. My energy and recovery post-race was radically different from the year prior thanks to better endurance capacity and better nutrition habits (thank you R2R!).
My stage performance strategies for remainder of the season ending in Patriot’s HIM in September are...
Swim: maintain swim efficiency and technique and build swim endurance.
Transitions: maintain efficiency and pre-race organization
Bike: improve bike fit, learn improved pedaling technique, prioritize more group rides, train for inclines and hills, hit target weight of 177, [possibly] purchase new bike
Run: hit target weight of 177, continue with training emphasis on bricks
My current theory on the drop in year-on-year performance on the bike goes something like this.
- Poor bike fit and inexperienced/self-taught pedaling technique limits my power output. Fixes are:
o R2R bike fit session in mid-August
o Train with Rob and absorb improved pedaling techniques
o Buy new bike better fit for my frame. Current road bike is 54cm, I am probably more like a 56cm road bike guy.
- Insufficient hill training in the 6-ish week period leading up to the race due to training schedule time constraints. This kept me from joining the group rides as often as I’d like and curtailed my time to commute to a Loudon county start so I usually just left from my house and thus had more flats. I didn’t compensate for these with more pick-ups. Fixes:
o More group rides
o More hills
o More pickups
- Total weight on bike further limits my performance threshold on climbs. Fixes are:
o Hit target weight (#1)
o Buy lighter bike (#2)
o Be smarter about optimizing race-day hydration capacity on bike. If I’m not planning on drinking that bottle, don’t carry it...or maybe just carry half-full bottle as a reserve instead of a full one.
- Not using HR zone training in bike as I am on the run. More rides may be in ‘junk’ gray zone conferring less performance advantage than selectively training in blue and/or red zones.
- So overall, the above factors conspired to create a upper-limit for my bike performance improvement. So, even though my training volume increased, I maintained fitness better throughout the winter, and raced better in the aero position, these rides were generating diminishing performance returns, particularly on hilly races. The above fixes focus on things that change the upper-limit performance threshold.
Boise 70.3 - Kevin Tiemann - 6/11/2010
Pre-Race
The race started at 2pm and my wave did not go off until 2:45 so I had quite a bit of down time prior to the swim. I woke up and ate an English muffin w/ peanut butter and a yogurt with strawberries at 9am. I did not eat again until 12:30 when I had half an English muffin w/ peanut butter and a string cheese. Throughout the morning I was sipping on my water bottle w/ Accelerade and finished it at 1:45. I felt really good before the race and was not worried about cramping up as I had in previous late afternoon training sessions.
Swim
By 2:40 it was 85 degrees and I was ready to get in the water and cool off a bit. My wave had roughly 140 athletes and for the most part I was able to navigate the swarm pretty well. I would definitely say I dished out more punishment than I took in the first 200 meters. It wasn’t until the first turn at 800m that the pack really started to thin out. I was at a good cruising pace and felt great in the water. I was beginning to pass a few people too. I was sighting a lot more than I should have which might have cost me some time/energy, but I did not want to get off course. I should have trusted that my technique would keep me fairly straight. Once we rounded the final buoy I picked up the pace a bit and had a strong finish. Unofficial time of approx. 43 minutes. For my first tri, I was pretty happy with my swim. I know I can get faster by sighting less and pushing it a little more in the first 2/3 of the course.
T1
I got out of the water with a group of about 15 people and was the only one running to my bike. Maybe they knew something I didn’t, but I was feeling really good and wanted to get through T1 ASAP! A quick stop for sunscreen, got a little help with the wetsuit and was at my bike in about 1 min. Everything had to be in a transition bag and could not be laid out so it took a little longer than I had practiced to get everything together, but all went well and I was on the bike in a little under 4 min from when I left the water.
Bike
I had to get settled on the bike fairly quickly as there was a 1.5 mile, 8% graded decent less than .5 miles into the course. Once on the flats when I had to begin peddling I noticed the wind, but didn’t think much of it since the competitors last year said that once you leave the canyon at mile 5, the wind dies down. As in the stock market, past performance is not indicative of future results. The first of 2 big climbs came at mile 7. I went to the small ring and stayed in the saddle the whole time and just kinda cruised. I wasn’t overexerting and found that I was passing more people than were passing me. Got to the top and felt OK. Legs were good, body felt good but my mouth was really dry. I had a few drinks of water and CarboPro and continued on. It wasn’t until mile 15 that I knew something wasn’t right. I could not get enough water. My body told me to drink every drop that I had on me and to get more. I resisted, but was drinking more than my schedule called for. This went on for another hour or so with my body fighting the urge to drink everything in sight and my bike fighting the constant 30-40mph winds. By mile 30 I knew I was in trouble. My stomach was full of liquid and I wanted more. I could not get enough. My legs were holding up great but mentally the wind was wearing on me and the heat was draining me. I begin to get lightheaded around mile 40 and knew my day was quickly coming to an end. I stopped and sat in the shade for a few minutes to try and collect myself, but knew I was just postponing the inevitable. I had to get help at this point. I knew that I had to stop before I hit the decent on the first hill because I was in no condition to be on a bike at 40+mph. I found aid at mile 42 and thank God because my body literally shut down. My mind said “keep going” but physically I could not. Luckily I crashed on a patch of grass and immediately was getting ice cold water poured on me by some helpful volunteers. I pounded 2 cold bottles of water and laid there until the medics came. My first triathlon was officially over.
Post Race
It took me an hour to get cooled down, but once that happened I was feeling OK. I wasn’t tired but had a sloggy feeling in my stomach from all the liquid. Mentally it was a different story. I was absolutely crushed that I did not finish. I have never worked so hard to prepare for something and not to complete my goal was a feeling that I never, ever want again nor would wish on anyone. I heard from a lot of people that it was OK and I should be happy to make it as far as I did. Bullshit. Not finishing something you start is NOT OK and I don’t care if I made it to mile 70.2 before I bowing out, I still would be disappointed in myself. I know they were just trying to be supportive and I appreciate that, but nothing anyone could say could have made me feel any better. The wonderful thing about sports is that the next opportunity for success is just around the corner. Later that night I signed up for the Lake Stevens 70.3 in August. I am really looking forward to applying what I learned in Boise and to finish my first triathlon!
Eagleman 70.3 - Wally Harter - 6/13/2010
Swim...I took it easy figuring the best course of action was not to come out of the water tired. Nothing significant happened, except a slight foot cramp in the left foot. I went pretty straight most of the time, thought the conditions were pretty calm no real fighting with anyone. I stayed away from the group most of the time by staying on the outside. Came out of the waterfeeling refreshed. I was unhappy with the time my wave started (late) added to the late start. Figures…more time in the heat! UUGG Swim was 52 mins...a lot slower than expected. No wetsuits which was cause for some of the time. I overheard many people talking about it being a tough swim or long. Maybe long. The race officials commented that the buoys may have drifted a bit overnight...maybe they went the wrong way?
Transition was pretty quick I thought, although, I wasn’t in a hurry. Ran out and hopped on the bike. Started out feeling good and hydrating immediately. I brought 4 bottles with me on the bike all with Cytomax, glutamine and salt. Was moving along well and comfortable. Noticed my HR was hanging round 152-154. I thought that wasn’t too bad because I wasn’t feeling like I was exerting much effort. Around mile 10 my lower back started to bother me. I stood for a bit and got back aero. Figured I am going to have to do that more often if I want to make it without being in real back pain. Once again cruised along with the HR 152-154. The back pain started to get worse so I was up and down more as the ride went on. Not sure of times while I was riding. I didn’t start my watch because I didn’t want to be stressing over my time or lack of progress. I was grabbing water at the rest stops and dumping it on my head. It was keeping me cool; significant because at the last stop I missed the water. The guy in front of me got the last one they had out. Everyone else was handing Gatorade. I didn’t think it was that big a deal until I started to feel hot. That was the first time during the ride I felt hot. It also got windy the last 16 miles or so. Noticed the HR going up and speed down. Back hurt, neck and my legs were starting to feel a little fatigued. I slowed a bit because I didn’t want to fully destroy myself before the run, which I knew would be hell. My HR came back down to the 152 area and I started to try and get it lower, back in the 148 range. Not too succesful. I had been on a good 19 mph and above, pace. I was hoping to average 19, but I think I was more 18.5. Time 3:04, close to my 3 hour goal.
Transition..started to run in..decided I would walk...plenty of running ahead. Again not much dilly-dallying. The sox gave me a bit of an issue and I tried getting some sun block on but had a tube malfunction on the sun block. I am paying for that now. Oh yea..tube, I think I had a bubble in my front tire because on the smooth surface there was a bump in my front tire as it went round. I don’t think it slowed me much. Started out on run and my legs felt good. Surprise! Got hosed down by the fire dept on my way out and was off. About 1/2-3/4 mile I was walking. The heat just sucked the life out of me. Made the first rest stop with a walk/run. Iced, water, Gatorade and PEPSI! That tasted so good. It also helped because I started to feel better. Early in run thought about calling it a day since I was nowhere near where I would have like to have finished and I had people waiting for me to finish. However, I realized if I did not finish...I may have to try this again. Might as well get it over with today! So the rest of the run was a walk/run. I actually started to feel better as the run went on and I think I could have finished better time on the run but my hamstrings decided they were thinking of cramping up. So, I ended up running until they twitched then I would walk a bit. Then repeat. Unfortunately the hams were messing with me because at one point I was actually moving pretty good (all things considered) I had people who were walking cheering me on as I passed. I felt good too, and thought I could finish like that. I think if my hamstrings were not playing games I would have been able to run more consistently. I thought I could finish the last mile but the hamstrings twitched up again. Finished and was very happy to be off that course! Did not get a negative split on run, as I had planned. Run 2:45. Wow! Total time 6:48:27. Almost an hour slower than I thought I could finish. So I drank all 4 bottles on the ride and had a Power Bar. 3 gels on bike, one on run. I took 3 Endurox pills per hour on bike. The mistake? I left my Endurox pills for the run in transition! I didn’t bonk anywhere, felt well fueled...it was the cramps and heat…which I guess helped cause the cramps! I think the sun burn hurts worse than my body today...for now anyway.
Rumpass in Bumpass Sprint - Rob Colburn - 4/18/2010
The wind was causing my little Subaru to gently sway as I made my way down the Tollroad , and in the pre-dawn darkness the bright blue temperature gauge flashed 34. Welcome to Triathlon season 2010, the year of snow, ice and more snow. Jeez, I hope the ice has melted on Lake Anna.
I was headed south for the Rumpass in Bumpass Sprint Triathlon with a backpack full of dusty equipment & even more unanswered questions. Training this year has been tough. Record snowfall and unusually cold temps have hindered even the most hearty outdoor athletes this year. I had complicated my own training by trying to ice sail my bike over a large patch of ice on the W&OD in late January. The loud thud you may have heard back in Reston was me hitting the turf and the resulting hissing noise was the air leaving my punctured lung. I had broken a couple of ribs and the bone(s) popped through my lung. Not fun at any age; at 54 the ground is not as forgiving as when I was 24. Ouch.
The injury did have an upside. I figure I’ve gotta be a top three most injured athlete in the R2R stable at this point, rapidly headed to the Hall of Pain..er..Hall of Fame. R2R, for those of you not familiar, is the specialty coaching company responsible for keeping me in one piece over the past eight or nine years. The company has carved a niche in Northern Virginia & beyond, by helping injured, older or new to the sport triathletes stay in the game, training safely and correctly. Thanks as always to Doc DeLaney, Mary & Stephanie , my tube of Voltaren and a roll of grey duct tape for keeping me on the road.
Wind & rain be darned, it was on to the race. The water temp was a chilly 66 degrees; I’d been in worse. (Remember Kinetic?) As usual the Setup Events folks assembled us for the swim start right on time. However, as we waited for the first wave to go off, we were informed of a medical delay. The Rescue Squad rolled down to the swim start to render aid to a fellow who had a rather sudden and unfortunate reaction to the cold water. They extracted him from the lake, made sure he was OK, and we were finally ready to swim. Nice touch for the season’s start, eh?
After the initial shock of cold, the water was actually pretty ideal for a swim…if you’re a penguin or an ex- hockey player. Heck, I’ve showered in colder water. Ever see some of those ice rinks up North? Anyway the race had started & the swim was progressing nicely when all of a sudden, “thwack”, I was smacked with a wave. The wind had whipped up and the water was responding. The rest of the swim was a challenge and early season navigation & sighting skills came in handy. I exited the swim in 13:21.
T-1 was uneventful and the transition area was well groomed & logically laid out. Time 1:45
The bike ride was a rolling course on a nicely paved road with just the smallest amount of traffic. Police & volunteers made cornering and turning safe and allowed riders to use maximum speed. The wind was tricky in some spots but not Hawi like or even Eagleman-like. Twelve miles knocked out in 36:14
T-2 was OK. I had a gel at my spot, rather than taking it out on the run. Time 1:12
The 5k run features an uphill trail run for the first few hundred yards. Fun for most, but if you have fragile knees you need to pay strict attention to divots & roots. You then traverse a couple hundred yards on a dirt road, finally yielding to a winding, rolling country road. It is an interesting and fair run course for sure & I finished up in 23:07, good for 47th overall male & 3rd in a tough 55-59 age group. These guys are fit!
Happy and healthy training to you all in 2010 & we’ll see you on the roads……
Rumpass in Bumpass Sprint - Ryan Stille - 4/18/2010
750 meter swim 12:51(35th)
T1 2:00 (79th)
12 mile bike 36:58(72th)
T2 1:01 (30th)
5k run 30:39 (253rd )
Final time 1:23:27 (114th)
My first triathlon kicked off with coach Rob showing up at my house at 6am and we drove down to Lake Anna the day of the race. With a late 10am start, we both wanted to get there early so we could set up and then relax and warm up. Got through registration and then body marking and then on to the transition area to unpack our gear. After doing so I headed over to pick up my timing chip. They supply you will plastic ankle bracelets to hold the chip, Rob and others suggested I get a racing bracelet to avoid scratching up my ankle. We walked over to one of the vendors who had everything in the world available, wow! After seeing all of this it’s possible, yet not recommended to show up to a race with nothing and be able to purchase your way thru the event. This would be ridiculously expensive however a great supported race has great vendors.
We walked out to the point and surveyed the swim. The wind was not fierce as the previous day, however there was a healthy chop in the water. I never imagined 750 meters looking so long! Rob and I took a 1 ½ mile run to warm up and as we were returning they were getting the first wave assembled. We quickly hoped into our wetsuits, stopped for the pledge of allegiance and general race announcements and then it was go time. The big question leading up to the race was what wetsuit to wear, full or sleeveless? Water temps were 65/66 and I went sleeveless with my wave cap and goggles. Good decision. Once in I got used to the water and focused on my position. This was an in water start, your wave swims out 100 yards and lines up in front of an imaginary line, wait for the started to blow the horn and you are off. In all the excitement I forgot to start my watch. I choose to go wide and not hug the u shaped course as I didn’t want to battle it out with other swimmers. I was able to get out quickly for the first 200 yards and then settle down. I continued to tighten towards the markers and focused on getting to each marker one at a time. This kept me from getting in my head and calmed my nerves. I quickly came upon swimmers from the previous waves and did my best to avoid them, although there was some contact. The exit was a large bulkhead, two volunteers plucked me up out of the water and I began to run to T1.
T1 went well, I had to sit down to get the wetsuit off my ankles, not ideal, however I left out of transition with my heart pumping and in a low gear. Running to the bike mount area I was thinking about my start, it was a good thing to be in a small cog as there was a healthy hill on the exit. I settled down and hammered the ride.
I tried to remember to drink a lot on the ride and prepare for the run. I was concerned as I was passing a lot of other racers on hybrid and some road bikes. I thought I was dead last and had no idea of where I was in the pack. I decided to stick in the aero position the entire ride on my road bike and kept my cadence as high as possible. 4 racers on Cervelo bikes zipped by periodically towards the last third of the ride, they were spread out and I thought perhaps I wasn’t in such bad shape after all. I was getting tired and I continued to bike hard as I knew the run would be next. I didn’t review the bike course in advance and so when I took a corner and recognized where I was I knew the transition was close. I peddled hard to dismount before the line at the bottom of the hill. Ran the bike thru transition and racked it, I recall the transition looking empty of bikes, I smiled to myself and slipped on my running shoes, grabbed a gu and was off.
The run. Having battled knee problems for quite a while this was the least exciting and most challenging part of the race. I had only been running for 2 months although my training had begun in November. In the off season I did a full evaluation on my knee with the help of Rehab to Racing. This was money and time well spent. Using weights, pool running, and a balance ball I had my knee in better shape than it had ever been. This meant the running was not in the cards early and most of my training was in the pool, on a trainer, or shoveling snow in the blizzard of 2010! I was passed by every size and shape of runner. I did not let this discourage me. I stayed in my head and repeated positive things over and over again. The course was not easy, a lot of rolling hills, I enjoyed myself and pushed to a level I had not previously been to.
The start and finish had a wooded section with roots, stumps, rocks, you name it…it was there. I took my time and just focused on watching my footing. I have to credit coach Rob, Al, and Mary from R2R in helping me design a plan to keep my knee strong and balance my training.
Post Race was great. I had a chance to talk with a number racers Rob knew who made the podium (Rob included), listen, and ask questions. Every racer has ideas and is learning something new at each event. There seems to be a great openness and sense of community in this sport; we all compete with each other, however equally with ourselves. The volunteers and support were fantastic, this race should be on everyone’s calendar to kick off the season regardless of your level or experience.
70.3 World Championship - Gail Lohman - 11/14/2009
This is a short report of Chuck and Gail Lohman’s long eventful trip to Clearwater for November’s
race. Our journey started at the Mad Dog spring party where the lottery slots for the Ironman 70.3 World
Championships were drawn. Chuck was pleasantly surprised to have his number selected, followed
closely by the realization that this was a chance to place last in the world in his age group! Gail gained
her slot by winning her age group in Cancun 70.3. We both trained hard for the race, with Gail doing
untold repeats, both running and biking, over the Clearwater bridges.
During our September visit to Cancun, Gail met Daniela Saemmler, a 21 year old German doing
her first pro race. Dani placed second, winning a slot to Clearwater. Gail invited her to stay with us
during the race and she accepted. A few days before the Clearwater race, Gail noted a woman swimming
by herself near Pier 60. Striking up a conversation (as usual) she learned that Silke Pichler, a pro
triathlete from Austria, was here for the race, but knew no one in town. Gail collected Silke, and added
her to our fast growing collection of woman pros staying at the house. This all became a bit of a
challenge as we attempted to get all four of us ready for the race. Fortunately, Tim Hudson came to our
rescue offering to let both Danni and Silke stay at his house (within 4 miles of Clearwater) Thursday and
Friday before race day.
Thursday, we all headed to Clearwater for registration and shopping. We decided this might be a
good day for practicing open water swimming. When we got to pier 60, it looked more like the North
Shore of Oahu! We floundered through about 200 yards of breaking surf, turned around and headed
back to the beach only to find that the wind and tide had washed us halfway to Indian Shores. We
prepared for a survival swim, but learned at Friday’s bike check in that the venue had been moved to the
Harbor side with a time trial start for age groupers. Although the waves had abated by Saturday, almost
everyone agreed that the officials had made a good call on Friday.
Saturday morning arrived with almost perfect weather. Air temperature was about 60, rising to
the low 70’s during the race, with negligible wind. Things started well, with both Chuck and Gail having
PR swims. Unfortunately, the bike was a bit dangerous with packs of 20 to 30 drafting at high speeds
three abreast. We noted many accidents, probably due to drafting on aero bars. At one point we saw so
many people down it looked more like Afganistan. The officials seemed to try to break things up because
we noted one penalty tent so full, that the volunteers didn’t have enough stop watches to keep track of all the miscreants! Since drafting never happens to this extent on other flat courses like Eagleman and
Miami Man, WTC really needs to come up with a better plan for a World Championships. Gail used her
veto power (reluctantly) on Chuck’s suggestion to shoot drafting violators after one warning. In any case,
Gail had another PR on the bike (no drafting), while Chuck broke a spoke on his front wheel about mile
40. Noting a pinging sound, he looked down to see his front wheel wobbling against the brake every
revolution. Since this was The Big Race, he decided to press on and risk trashing a ZIPP 404. He limped
into T2 about 3 minutes behind Gail and set off in pursuit, catching her at 10 miles. A nonaggression pact
was negotiated, and we finished together, hand in hand, for the first time in 10 years of racing! Gail had a
PR, and Chuck had his best race in 5 years.
During the competition, we noted many Mad Dogs along the course and were lifted by their
cheers of encouragement. Mad Dog volunteers helped us through the Hawaii-style changing tents at T1
and T2. We particularly appreciated Kathy Morgan’s project of placing individual signs for each Mad Dog
race participant about 1 mile from the run finish. Overall, we thought it was a great experience, and
chose not to focus on negative incidents on the bike course. Since most of us do not often get to play on
the Grand Stage, we would like, rather, to thank all Mad Dogs for their support and encouragement that
helped us to get there.
Ironman Louisville - Liz Fowler - 8/30/2009
Weather: High 73 Low 53
Start time: Pros at 6:50 AM (mass start); age groups starting at 7:00 AM (time-trial start)
What an amazing experience! My first Ironman and I loved it so much I want to do another! Thanks to my coaches, Mary and Al Delaney, for all their patience and all the adjustments they had to make to my workout schedule due to long hours at work J Thanks also to Jon, who tolerated all these long workouts AND long work hours. And thanks to all my training partners – Rachel, Andrea, Jen and Katie. What would I do without you on all those long bike rides!
* * *
The road to finishing my first Ironman started early – woke up at 4 AM, ate a banana and pulled my stuff together. My water bottles were all mixed and filled the night before – just sitting in a cooler with ice so I could grab them and go quickly. I met Katie and Rachel at 4:40 AM to head to transition, which seemed reasonable since transition opened at 5:00 AM. They stayed at the Hilton and I was at the Hyatt – so none of us stayed at the guest hotel, which meant a slightly longer walk to transition. Once at transition, we quickly deposited our special needs bags and pumped our tires, heading to the swim start ¾ mile away at about 5:20. (Note: if you bring a pump, everyone will ask you to use it!!)
Since Louisville IM has a time-trial start, we thought we should be there on the early side. Our goal was to get in line early in order to take advantage of the entire 17 hours (which starts as soon as the first person enters the water – and it takes between 30-45 minutes to get everyone into the water). We hadn’t anticipated all the race participants who had family members hold a place in line. It seemed like we had to walk another ½ mile to get to the end of the line! But it all worked out, because most of the people in line were supporters and not race participants, so we were closer to the start than we realized.
While waiting in line, I had a bagel with peanut butter, bottle of water, and a bottle of Infinit. Also had two Enervit tablets to avoid cramping.
After the national anthem and the starting gun, which I could vaguely hear, the line started moving FAST. Rachel and I were pulling off our clothes and shoes while running to keep up with the line. Katie took all our stuff so that we didn’t have to find a bin to deposit our morning bags. Thank goodness for that!
Swim: expected time 1:45, actual 1:34
Jumping in the water was exhilarating – the long-awaited day was finally here and the race was underway! While I didn’t do the three 5000 meter swim workouts my coaches recommended, I did get in a 4800, 4500, and 4200 meter workout – so I knew I could do the distance.
Not only was I confident I could swim 2.4 miles, but I had also participated in the two practice swims before the race (which I highly recommend), so I knew what to expect regarding the temperature and feel of the water. I had been a bit worried about the swim because I had a slight panic attack in the New York City Tri the month before. Not sure why – it was my third time doing the NYC tri. The practice swims definitely eased my mind. And for the record, the Ohio River seemed cleaner than the Hudson.
The swim went well and felt good. I was able to keep a good pace and swam crawl most of the way. The swim course starts behind a small island that protects swimmers from the current. Once past the island (at which point there is a wide sandbar and some people were actually up out of the water and walking), you swim against the current then make a u-turn and swim with the current. The part with the current is about 2/3 of the swim. I thought the current would be stronger the further I went from the shore, but it really just seemed to be rougher, so I veered back closer to the shore. It was also less crowded there, so I wasn’t run over quite as much. Strayed from the course a couple of times but the buoys were generally close enough together for easy sighting.
Despite taking the Enervit tablets and drinking a bottle of Infinit before the swim, I got a bad cramp in my right calf at the very end of the swim. I think it’s because all these big guys were swimming over me at the finish – there were only two sets of stairs to get out of the water, so there was a bottleneck. The volunteer called out to me and asked if I was ok. Told her I had a bad cramp and she needed to pull me out of the water – which she did.
T1: no expectations for time, actual time 10:29
I had made the decision to change clothes during each transition. Just seemed better to be wearing dry clothes for the bike and running clothes for the run. So I knew transition would take longer than usual.
Running into transition they called my number out to the volunteer, who handed me my T1 bag. Ran into the tent and a volunteer met me and followed me to a chair. She helped pull off all my wet clothes, helped me put on my bike jersey (which is hard to do when your skin is wet) and even slathered on some sunscreen. What service! Usually I don’t wear sunscreen, but I was glad to have had it. As I later learned, the volunteer missed a little spot on my back that burned and hurt for two days!
Ran out of the tent, grabbed my bike and headed out on the bike course.
Bike: expected time 8:30, actual time 7:40
I am the slowest biker I know. Well, not the slowest, but definitely the slowest among all my training partners. Not sure why, but I just don’t seem to go very fast! In fact, the number one goal for my next Ironman (yes, I definitely want to do another) is to improve my bike time.
The first thing I realized when I mounted my bike was that my computer wasn’t working. Dead battery. How the in the world could I be so stupid? I didn’t even think to change the battery! So I had NO idea how fast I was going or what my cadence was – for the entire 112 miles. Only one function was working properly (and I’m not sure how without a battery) – but the Flight Deck still showed what gear I was in, which is helpful for climbing, and this was a hilly course.
The other thing that wasn’t working was the watch I use to time my calorie intake. In training I had been taking exactly one bottle of Infinit every hour in fifteen minute increments. My watch was set to beep every fifteen minutes so I would know when to drink. But for some reason, when I racked my bike, the interval wasn’t set properly, so I had reset it the day before – and mistakenly set it to beep every 15 HOURS instead of 15 minutes. This was an even bigger problem than the failed bike computer. Fortunately, I was able to reset the watch while riding.
In retrospect, maybe it was a blessing that my computer wasn’t working, because I paid no attention to how fast I was going and focused instead on how I was feeling, how my legs were doing, my nutrition, the weather, and the beautiful scenery. The Louisville IM bike course is flat for about 7-8 miles and then rolling hills until you get back to the flat part at about mile 104!
Despite the hills, it really was a beautiful ride. Lots of horses, big estates, and green grass – just like you’d picture Kentucky. I stopped twice on the bike, including a break around mile 65 to access my special needs bag. Again, the volunteers were great – they have your bag ready by the time you get to the stop, and then they stand there patiently holding the bag open while you get what you need.
In addition to the Infinit, I also took in a total of three gels, about five Enervit tablets and half a bar on the bike – spaced out every 45 minutes to an hour or so. Eating was not as regimented as drinking during training, but this system seemed to work for me. Maybe for the next race I should think a bit more about food intake and space it out more evenly. And I’m not sure I needed the Enervit tablets, because it wasn’t hot on race day – but they tasted good.
Training for this race I had done a century ride, a 97 mile ride and an 89 mile ride. While I tried to do a brick after the long rides, it was often hard to spare the time. And the century ride was tough – hilly course, hot day. So, like the swim, I was fairly confident I could finish the ride but was worried about transitioning to such a long run.
It seemed like a lot of people had flat tires on the course – and I guess we later learned that kids had been throwing tacks and nails onto the road. Sure glad I didn’t get a flat – that was my #2 biggest worry for the race after drowning during the swim J
T2: no expectations for time, actual time 9:01
Back in from the bike – was I the last person to finish? Ok, maybe not the last, but it did seem like everyone passed me on the bike. And I never did see Rachel.
Like T1, I changed everything – put on fresh running clothes, hat, fuel belt, etc. Now just the marathon left. Concern #3 was that I would miss one of the cutoff times – but that wasn’t the case at all. I had about 6:30-6:45 left. Plenty of time – so much that I could walk the course if I had to. But no matter what, I was going to finish.
Run: expectation was to finish within 17 hours, actual time 5:38
Starting the run, the first thing that crossed my mind was ‘how in the world am I going to do run a whole marathon?’ I had run 5 marathons, but not after such a long day! Well, no turning back now.
As cool as the weather seemed on the bike, it felt hot on the run. So I walked maybe more than I should have for the first mile. That was ok, it seemed like most people around me were walking too.
The first leg of the run was across a bridge and then back. Turns out we only had to run part way across the bridge – so only one uphill! Woo hoo! A small victory. After the bridge, the course heads through downtown then out and back for two loops.
My thought for the run was that I would keep running my 9:1 walk-run interval until I was too tired and then just walk the rest of the way. Initial goal – just get to mile 13. Mile 13 was toward the end of the first out and back loop. Watching all those people on the other side of the loop who were finishing the race was slightly depressing.
My stomach was still full from the bike, so I didn’t really eat anything at all on the run, which is highly unusual. My normal approach, at least during a regular marathon, is to eat a little bit every 45 minutes to an hour. But I just really wasn’t that hungry. I had brought a banana from my transition bag and figured I’d just hang on to that until I felt hungry. Until then, I had only had a single sip of Infinit during every walk break – and occasionally a sip of water at an aid station. I was afraid to drink water. Rob had told me during training, “water is not to drink on the run, it’s to pour over your head.” The water tasted so good though! I was getting really sick of Infinit.
So what did I think about during the run? Random things – but mostly nothing. I thought about how much more fuel I had left, thought about what I had put in my special needs bag and what I might use from the bag, thought about the next water stop and tried to picture the turn-around points.
Speaking of special needs bag, I highly recommend a toothbrush. It was nice to brush that layer of film off my teeth. I forgot that I had put Infinit in the bottle – basically, I put so much in my stupid bag that I couldn’t find anything. For God’s sake, I even brought a knee brace. At least I found the toothbrush!
At mile 15, I started to think more and more about finishing. Just 11 more miles…
Also at about mile 15, some woman shouted, ‘Hey #1999, are you ever going to eat that banana? You’ve been carrying it forever! I saw you with the same banana miles ago!” Shoot – forgot to eat the banana. I’ll do it at the next water stop. Half a banana was really all I ate during the whole marathon. And a couple of pretzels and half a cup of chicken soup. Still can’t get over that!
I was still able to keep my 9:1 ratio. Ok, if I can make it to mile 18, THEN I won’t feel bad about stopping. Hey, I told myself, I can’t believe I’m still running! In fact, I ran to about mile 21 or so and then my legs started to feel really heavy. Tired and heavy. Walk breaks started getting a little longer and the time running started to get a little shorter. It seemed at this point that everyone was walking.
Stiff legs, getting stiffer. Finish line, getting closer. Mile 23 – hard to walk but hard to run too. The last three miles were really hard – but heck, it’s only three miles. At this point in the race, you can get through anything!
Around 10:30 PM, I crossed the finish line to the announcer over the loudspeaker: “Elizabeth Fowler from Washington, DC, you are an IRONMAN!” My total time for the race was 15 hours, 11 minutes. It’s over, I finished. What a relief and what a great feeling. In fact, I would go so far to say that crossing the finish line for this race was one of the most awesome-est experiences I’ve ever had. Jon said I was almost punch-drunk I was so happy. Elated, actually. To have finished and feel so good after the race is truly one of the highlights of my life.
I loved doing the race so much that I’ve signed up for another one next year. IM Moo on September 12, 2010.
Things that worked well:
* Deep tissue sports massage a week before the race to work on tight muscles
* Getting my bike checked over by the mechanics at the Expo. Not sure they actually did anything, but the $25 was worth the peace of mind
* Participating in practice swims the two days before the race
* Light dinner the night before (fish, some bread, beet salad, glass of wine)
* 2 Enervit tablets before the swim to avoid cramping
* Taking in calories on the bike rather than the run
* Four bottles of Infinit on the bike with two extra bottles in the special needs bag
* Wet wipes in both transition bags and both special needs bags
* Toothbrushes in special needs bags to get rid of the Infinit film on my teeth!
* Staying at a hotel near the finish line (rather than near transition)
Tips for next time:
* Replace bike computer battery before leaving home
* Bring an extra pair of running shoes to walk around in the days before the race – flip-flops made my feet hurt
* If it’s going to be a sunny day, wear tinted goggles for the swim rather than clear lens
* If the race isn’t hilly, don’t use a camelback, as it can cause chafing! (But I was glad to have it for all the hills when I couldn’t reach for a bottle)
* Don’t overdo it on the transition bags – do you really need ALL that stuff?
Ironman Arizona - Willie Brennan - 11/21/2009
I did of course have a few issues…the swim was cold and gave me a headache the entire time – it really was uncomfortable and I guess the good news is I got hit hard right in the nose about half-way through and I was able to focus on how much that hurt instead of my headache – it actually made me stop and panic for a moment – but of course, they were climbing all over me by now, so I just shook it off and wanted to finish as soon as possible – actually felt great strength wise and probably could have gone stronger if it wasn’t for the headache and nausea. Not too bad, a 1:18 swim – I’ll take it! I would have been happy with 1:25, considering the circumstances
T1 was a disaster due to the nausea and really close to spilling it – thought it would actually help – but this happens to me every time in the swim…then things got worse due to the grass cuttings getting on my wet feet (didn’t plan for this one) and then all over the inside of my chami-buttered shorts (brilliant!)– it took at least 10 minutes to clean everything up – but by that time the nausea had started to decrease and on to the bike….thus the horrible T1 time of 17 minutes!
Got on the bike – it was very cold and then it happened to my disgust at mile 8 the left knee pain re-appeared! I could not believe it with all the rest and the last time I biked 100 miles it did not appear until mile 80 – this really frustrated me especially since at mile 15 the hill stared and we had a head wind – it slowed me to 10 mph since I was not able to push as hard as I wanted – the turnaround was downhill and I went semi-hard trying to make up some speed….I really was hurt and I knew I had to do this 3x’s… I tried many different angles on the left knee the rest of the way – kept applying the ibuprofen…but it really didn’t matter…another gut check bike ride…I was disappointed since I was ready for a really much better time! Time: 17:11 – I was shooting for 16:30 max, possibly even better…
T2 – no issues – just nausea
Run…the surgery leg was inflamed since I obviously was putting more pressure on that leg instead of the left knee leg…it was swollen and spasming…I walked the first 2 miles trying to get relief, but the spasm got worse…then, I could not believe my eyes, but there was a blister, spasm, medical aid center, and I screamed out of joy that they were there (got lots of laughs)! The surgery leg hurt so bad before I got to aid - that DNF actually crossed my mind! In the aid center, they were able to massage the spasm and left knee and applied ice for a while….I then dropped ice down the compression sock and poof – I was out of there and running!!!
I was actually running quite well for the next 8 miles, but again, compensating now for the left knee, I was rewarded with a hell of a back spasm…to the point where DNF became almost a reality! I then limped to the same medical tent, this time for treatment of the back spasm…it worked!
I was back to running, and I was so totally elated that I only felt good when I was running! It’s a real shame for me, since I was really ready for this and really only wanted to do it if I was running – I hated the walking! If I took out the stops and walking due to intense pain – I was looking at 12 mph on the run…so I know I have it in me….I actually had some 11 min miles in between all the drama – which for me is awesome and my training the last weeks before taper I was averaging 11 min miles… By mile 18 – I was completely nausea and sick to my stomach – it never really went away from the swim and I think I ate too much on the bike for fear I would be out there the whole 17 hours. I was not able to eat anything solid from that point – but by this time, the major pain issues were in control and not finishing was not an option!!! 6:59 run time – I was looking at 5:15 max - The plan would have worked if not for the knee, which I guess is next on the list to have looked at…
All in all – I was ready – I was coached well – the event, volunteers, the memories of loved ones passed and those still suffering, and all the training and good wishes – was just unbelievable! I really do this for many reasons…I am so grateful to be this active and an example for my kids and others…My thirst for Triathlon is greater than ever and I am already excited for next year!
Stumptown - Nils Tcheyan - Summer 2009
“Why Am I Weightless?”
“My name is Robin, and this is Gary,” she said. “And you know why you’ll remember us?”
“Why?” I asked.
“Because we’re the best looking ambulance crew!”
I was strapped down on a stiff board with a neck collar, and an IV had been inserted into my arm. It was cold and as we bumped along Robin laid an oxygen tube near my nose. I tried to remember their names, but couldn’t. “What’s your name again?” I asked, and she told me.
I started to think. My name is Nils Tcheyan, I am married to Karen, I live at 5704 Kirkside Drive. I have three sons, Zach, Michael and Lucas. Is it Friday or Saturday? Where am I? What happened?
I had left about 3 hours earlier for a long ride with Rob and Marty, to do the Stumptown Loop. I needed to get myself going again, because travel and other complications had interfered with my training program for the past 5 weeks. I was registered for Nation’s in mid-September and already felt that I wasn’t as ready as I should be. Plus I had cancelled my participation in two races earlier in the summer because of travel.
Riding out, I mentioned to Allen that I felt that I was not living up to my commitments. “Why?” he asked, “we’re doing this for fun, and unless you can find a way to tell me how to make a living at it, that’s what it should be!” It was a helpful reminder and took some of the pressure off.
It was the first time I was doing the Stumptown ride. As an aspiring photographer, I filed images and locations in my head as I rode and planning to return and shoot some of the scenes and share it with my wife Karen. Plus it was a strenuous ride-- I felt fatigue. When we turned back onto the W&OD trail near the Loudon County H.S. I reminded myself to stay alert and focused.
The trail was crowded, as usual on a summer Saturday and we weaved in and out of runners and other cyclists. About a mile down the trail I was drafting off of Marty’s rear wheel and suddenly saw that I was moving up on him too fast. “Why am I weightless?’ I thought, and I realized my rear wheel had left the ground and I was going over. Then I remember seeing Rob standing over me, putting a cool compress on my face, and the paramedics putting me into the ambulance for transport to the ER.
I was lucky-- a concussion, hyperextension of the neck, lacerations under my left eye requiring 18 stitches, and road rash on my left shoulder and both knees. No broken bones or sprains, and a head injury that was relatively mild, though will take time to recover. I had probably hit the ground head first, on the left side, kissing the pavement and rolling on my left shoulder.
Since the accident, I’ve talked with Rob, Allen and Mary to reconstruct what happened and to figure out what I can learn from it to avoid it in the future. I was especially concerned because I had done an endo once before and knew I should stay off the front brake. But obviously I didn’t at that moment. Here are my takeaways:
1. I am right handed, but left-eye dominant so I may have used my left hand as a reflex because of the fatigue, even though I knew I should hit my rear brake first. I am going to practice riding with my left fingers off the brake.
2. When I am reaching my limits, I need to consciously slow it down or take a break.
3. My helmet and glasses were lifesavers. But my rimless lens may have contributed to deeper lacerations. I’m going to trade the cool look for full rims.
And there’s another dimension to my feelings. Laying in the ER bed, I was thinking about how I had so much enjoyed the with Rob and Marty. It was fun, challenging and they were positive and encouraging. I am grateful for all the opportunities I have to participate and develop in this sport. There is always more to learn including about safety. And, it makes all the difference to ride with people who look out for you, since, as we all know, s**t happens. Thanks for the care!
As I left the hospital I heard a familiar voice, and I turned and looked over at the desk.
“You’re Robin,” I said, “and he’s Gary.”
She smiled. “And how do you know that?” She paused. “Because we’re the best looking ambulance crew.”
Luray Double - Katie Davison - 8/15/2009
INTERNATIONAL
***International DISTANCE***
Swim: 1500 meter
Bike: 25 miles
Run: 10K
***International RESULTS***
Overall: DNF
Swim: 24:40
Bike: 1:19:21
Run:
***PRERACE***
Sarah, Wally, and I departed from Reston around 2pm on Friday...arrived in Luray around 4pm just in time for packet pick-up. Got the goods and headed to find the log cabin (Little Al) we had rented. We found it after some roundabouts...what a place! Sarah did good. We got situated and cracked open a bottle of wine and got in the hot tub. Dan had Sarah's suitcase so she had to do with what she had...BUHAHA. We then got some dinner and watched a movie while waiting for Dan and Matias to arrive. As soon as they arrived it was time for bed.
I woke up feeling mediocre. The easy logistics of the race seemed to ease my nerves...although physically my body just does NOT do well pre-race. Feeling empty as usual I decided I would try to drink and eat more than usual before go time. Had some orange gatorade, a banana, Kind bar, and some moons. Arrived at transition to see lots of friendly and familiar faces. I started to get excited.
***RACE***
SWIM - I was in the 3rd wave (females 34 and under). I grabbed Sarah and we waded into the water together and positioned ourselves front and center. Waves were 4 minutes apart so we were waiting for a bit. The water felt good (~80 degrees...no wetsuits) so I did not mind...although the bottom was very mushy. eeehh. BEEP. We were off! Sarah and I swam together for a bit. Then the group dispersed. Maybe 3 out in front of me. And a girl to my right was on me for awhile...I wasted a lot of energy trying to get away from her. Every stroke we whacked arms. EHHHH! She pulled in front of me. I would draft her (not much of one to draft...but she seemed to be moving at a good pace and know what she was doing). The course was a pacman shape. The buoys were large enough though that it was easy to navigate. I stayed with the girl until the finish. Ran out right behind her and up the stairs.
T1 - Quickly transitioned onto Bananas.
BIKE - Legs feeling decent. I was excited for the course...lots of hills. I was holding my goal of 5 miles/15 minutes. And really feeling warmed up after about 10 miles. And no migraines...so things were going well. I started to think about the run. My hips had been feeling very strained in the last few weeks...had felt pretty bad at ITU and had not finished the run at Rhode Island. As I came into T2 a few spectators yelled 6th female! I was not sure how this would go...
T2 - Was feeling really overheated so took off my jersey, put on socks, shoes, grabbed race belt and was off.
RUN - This was going to hurt...not a good hurt...but a bad hurt. not cool. Saw Mary heading out..."How do you feel?" "EHH", I responded. Oh how I hated running when it hurt...but when I was ON I REALLY loved it. wtf. It was not an ON day though. The course was two 5K loops. I came upon Mile 1...my hips felt like they might bust. When I feel this way I feel I change the way I run and then the rest of my body started to feel it. I had not contemplated not finishing...until now. I would see how I felt after the 1st loop. Coming back into the park...trotting along...I was done. Ran to Mary and told her I could not go anymore...she thought I made the right decision and hugged me and said we would figure out what was going on.
***POSTRACE***
I just do not know how much longer I can keep DNFing. I hated running today. I was really sad. I was signed up for the Sprint on Sunday and was really not up for it. I would think about it for the day. I hung near the finish to cheer Sarah in. I started to worry about her. I had seen her on the run...she was smiling, having fun, and loving every minute of it. This made me feel happier. She came in shortly...looking really hot and tired...but what an accomplishment!
We did not stick around too long. Everyone was pretty hot and tired. Headed back to Little Al's for lunch and showers. Then Sarah and I decided to find a winery (one of our favorite things to do)...I think she was trying to cheer me up :) We left the guys back at Little Al's and set out for the afternoon. Made it to Shenandoah Vineyards. Sarah had realized about 1/2 way there that she had forgot her ID. hmm. And apparently having one's number written on your leg will not get you anywere. I tasted while she watched. bust. Sarah made me feel a million times better...my legs were not hurting just walking around. I would attempt the Sprint in the morning. My nerves should be calmer since I had already been in the atmosphere and if I had to stop again oh well...it happens.
We headed back to Little Al's for a BBQ. Kona Kev decided to join us. We busted open some more wine and beers, had a yummy dinner, and hung out. It was fun and took my mind off the day and the upcoming race. Thanks guys!
SPRINT
***Sprint DISTANCE***
Swim: 750 meters
Bike: 16.5 miles
Run: 5K
***Sprint RESULTS***
Overall: 1:33:59, 2nd female OA
Swim: 13:36
Bike: 53:12
Run: 24:50
***PRERACE***
Got to sleep in an extra hour...Sprint did not start until 9am. Kevin and I were racing again. Matias headed over with us...while Sarah and Dan would come later with Wally. My body was feeling sorer by the second. arms/shoulders/legs...guh. I just felt pretty wiped...the intensity from the race yesterday and maybe the wine was making me feel a little OFF balance. A few bathroom visits, set up transition, and I was ready.
***RACE***
SWIM - It was another steamer day...no wetsuits again...and this time would just go sports bra and forget the jersey. 2nd wave (females 34 and under). Front and center and waited for the GO. We were off...2-3 girls took off. beast. I could not even get on their feet. I stayed behind them and the rest dispersed behind me. I was alone. nice. About halfway I felt like I really woke up and started to feel a little stretched out. Shortly I was at the finish. Ran up the stairs and into T1.
T1 - Quickly onto BANANAS. I felt happy. I love to ride my bike.
BIKE - Passed one of the girls who had beat me out in the 1st mile. My legs felt a bit fatigued from the International but not bad. Around Mile 5 I could see the other girl who was out of the water ahead of me. I was closing in on her on the climbs, while she was pulling away on the descents. There were less descent so I caught her. I saw Sarah and Dan a few times stuck in their car on the road. Sarah was out taking pictures. Passed a few guys that told me I was going to win this thing! hmmm little did know that my secret weapon was my run. pfff
T2 - No socks...could be dangerous...but I had forgotten them. Shoes and race belt and was off.
RUN - OKOK not nearly as bad feeling as yesterday. I could do this. Started off a bit EZ. Brad, the best announcer ever, called out that I was leading by 2min. That is pretty good...but could I hold that off?! Tried to pick up my pace a bit. I felt I was running stronger and faster than the previous day. Came into the 1st rest stop at Mile 1. Mary and Al were there. "CLIMB LIKE YOU STOLE SOMETHING," Al was shouting at me. alright alright. At the turn back no one had passed me yet. On the way back I saw Karolina not far behind me. OH BOY. Not sure I could keep it going. My feet were starting to hurt/blisters. I tried to pick it up. quicker/longer strides and used my arms more. Then the bike with the leader cart got in front of me! I could not keep up with him....but it did push me to run harder. Ran back past Delaneys..."Come on Katie! Can't you run up a hill?!" HAHA About a half mile to go...I looked back and did not see anyone. UGHH I think this was the most tired I have ever been while running. My stomach started to get funny like I would toss it. I wanted it. I busted it to the finish. 1st female across the line. I could not stop smiling.
***POSTRACE***
Matias, Sarah, Dan, and Wally were all there and so happy and proud of me. :) I honestly don't know what goes on with these legs of mine. I won a large wine glass for 2nd place female overall. One of the females in the older age wave had started 8 minutes behind and beaten me by a bit.
***LESSONS LEARNED***
So no, I am NOT ready to give up on running yet. It is really ON or OFF and I want to get to a state where it is not such an unknown. Going to start working with Rehab to Racing again...they get me where I need to be. I had my bone density checked a few weeks ago. I no longer have osteoporosis in my hips (which was the diagnosis 2.5 years ago). It has significantly improved. Mary and Al seem to think it is more muscular related now and can be worked on. So I have hope.
And still gotta figure out those nerves. My body does not get nervous or anxious mentally to pre-race...but it does react physically (migraines, multiple bathroom visits) to pre-race leaving me feeling pretty wiped before I even start.
And a BIG thanks to Matias for putting up with me all weekend! :)
Iron Girl - Katie Davison - 8/23/2009
***DISTANCE***
Swim: .62 miles
Bike: 17.5 miles
Run: 3.3 miles
***RESULTS***
Results
Overall: 1:42:03, 13th female overall, 3rd elite
Swim: 16:38
Bike: 54:46
Run: 27:38
***PRERACE***
Iron Girl is the main event for Team LUNA Chix DC each season. KC, did another tremendous job in organizing the event. We set up a table at the Expo on Friday and Saturday. She had us each down for 3-4 hour slots throughout the Expo. Sarah and I went together on Saturday from 12-3ish. I drove to her house to find a less than stellar feeling Sarah. I drove while she laid in the passenger seat moaning. HEHE By the time we got there we had already raised about $600! Earlier in the week we had all got together to stuff water bottles, make packages of LUNA snacks, and thought up an idea for an auction (LUNA Timbuk2 bag stuffed with LUNA goodies). During our shift Sarah and I kept up the good work and maybe got another $250. At this time we were also able to do packet pick-up, and browse the Expo. The Iron Girl Expo has to be the best Expo I have ever been to in my triathlon career. It seemed extremely packed with people. I later found out there were 2,500 entered (last year was about 1,500). YIKES! Elbow room was minimal.
Up at 4:30am out the door to pick-up Sarah at 4:45am. My race morning stomach queasiness that I have been battling with all season seemed to be OK when we left. About 45 minutes into the drive…almost there…stomach was acting up and I needed to get to the bathroom. We were almost there….my goal to be there around 5:45am. We turned onto 108 into what looked like miles of brake lights. SHOOOOOOOOOT!!!! I REALLY had to go AND I was starting to get nervous that I was in the 1st wave, which went off at 6:45am. I hit PANIC mode. Sarah pulled off to a side street to find a gas station or something. We shortly found one. I felt a bit better but was still in a frazzled state as it neared 6:00am. Sarah kept quite calm. We got into the line of traffic. It was not moving very well. People were pulling off the side and parking…so we bailed out and started to walk. We arrived at Centennial Park shortly after 6:00am…plenty of time. I went to set up my transition, found the porta, and headed to find the LUNA tent. The rest of the team was not until later waves so they had gone directly over to set up camp. I found the tent and was calmed by the familiar faces of my friends.
***RACE***
SWIM - I found my way through the masses of ladies to the swim start. I was in the 1st wave (pro/elite)…which was definitely a good thing because we would not have to deal with all the people on the course. Then I waited…and waited. Vigorito kept coming up and delaying the start...7:00am…7:10am. Seemed as though we were waiting for more people. Finally we were allowed into the water. Then we treaded water for 5 minutes in the geese poop…eeeeYUCK! And we were off! I had started in the middle. A few got out in front…maybe 3. I followed behind them. My arms felt strained. My body had not felt fully recovered all week from racing at Luray last weekend. The course was a rectangle. Out to the right…made the turn back. I was swimming next to another woman. We stayed together. The water really STUNK and I felt bits all over me. GUH. This seemed to be taking forever. It seemed longer than .62 miles! Finally the orange buoy to head in. I was busting it but felt like my arms were just spinning. I ran out behind the woman and realized my friend Megan was right behind me. We all ran into T1 together.
T1 - Coming out of the water and saw the team…Laura held up 5 fingers…I must be in 5th? Ran over to my bike and wiped out in the mud. Nice. Someone had left there pump and set up their transition right in front of Bananas. Nice. I moved it outta the way and was off….mud covered and all.
BIKE – The woman I had been swimming with had beat me out of transition and was yelling mechanical as I was coming out (later found out she was a pro and had wiped out and her seat came off). I went by her. Megan had also beat me out of T1 and was about 5 bike lengths ahead. I started to gain on her a bit. My legs felt rough…yea, definitely not recovered from racing last weekend. I passed Megan and we went back and forth for a bit. I was having ITU flash backs. I then started to feel the legs big time. Megan pulled ahead. I let her go. I still felt I was keeping a good pace and did not see anyone close behind. About half-way through someone blew by me like I was standing still (later found out it was the woman who got 2nd…she was pretty awesome). And a bit later the mechanical pro went by. After that no one else passed me. And on the return I did not see anyone close behind. I actually felt safe going into the run.
T2 – Slid into T2. No socks and I was off.
RUN - Game time. The race does not start until the run. This is where things go well or things go BAD. After the soreness from Luray had worn off (about Wednesday)…my hips were really feeling strained and weak. I was not hopeful for the run. As I started out I felt not bad. Not bad is not BAD so this was good. I started winding my way around the course. It is hilly and windy. I did not see anyone in front of me or see anyone behind me for a long time. I had to ask a few spectators where to go as the path went several directions at some points. At one point I ran the wrong way and had to go back. Nice. Mile 1. Feeling pretty solid. I believe I have two running strides. One, I have good posture, I am moving my arms, I feel like a gazelle. Two, my hips feel strained, I am letting them drop, my arms do not move much, I feel like a penguin. I was definitely in stride 1. Mile 2. Someone was behind me…about freakin time. It was the mechanical pro. That was odd, I must have passed her in T2. She passed me. I counted…I must be in 7th now. I did not see anyone close behind. Only about 1 mile to go. I picked it up. I felt the relief that I was going to have a semi-solid run. That is what I anticipate every race. I could see the finish line. I busted it in. Came across in 7th!
***POSTRACE***
I immediately went to the massage tent..before the lines started to come. One of the great things about Iron Girl…free massages post-race! I got a lovely massage. The guy asked where to focus…I told him hips. He did some stretches and stuff to my hips. They felt better. This could be huge. I think I may start doing these immediately post-race…even if there is a fee.
Headed over to the LUNA tent to find Heather holding down the fort. We hung out there and waited for the other Chix to finish. I tried several times to go over to the finish area…but there were just TOO many people. Everyone finished strong and was feeling really good about their races. And we had made some serious $$$ for Breast Cancer Fund. It was another awesome Iron Girl!
***LESSONS LEARNED***
-post-race massage IS necessary
Ironman Canada - Bill Goodrum - 8/30/2009
I had several goals for this race which in order were:
- Finish
- Enjoy the day
- Avoid the major gastro issues (and the ill feeling) from previous races
- Fast efficient transitions
- No stops other than special needs on the bike
- Break 13 hours
Race morning started at 4:00am with coffee, banana and oatmeal. Catherine drove Jean, Michael (our friends from Toronto we rented a house with) and me to the race site. We went through the gauntlet to drop off special needs bags (into numbered moving boxes for transport…a nice touch) and then have our bodies marked. We went into transition to fill our tires and get ready for the day. Forecast was sunny, dry and hot!
Swim:
The swim is a triangular, one loop course in Lake Okanagan. Water temp was perfect for long sleeves and with no wind the lake was calm. We had been instructed at the camp I attended to start on the inside right to avoid the mayhem of the crowd. Best advice of the day! I started just a few feet off the start line on the right and was able to stay right on the buoy line for the entire swim. The first kilometer of the swim was fairly chaotic but not nearly as rough as Placid. A great swim day with a PR at this distance of 1:07 and change. Off to T1.
T1:
I spent 12:01 in T1 in Placid in 2007 and was very disorganized. This time I did a dry run of what I needed to do and simplified the steps. After stripping my suit I ran straight to my Bike bag location (they are lined up in order on the ground) and headed for the change tent. I looked inside and it was not evident that there was a seat so I just plopped on the ground outside the tent to work. The process went as planned, passed the bag to a volunteer and made my way to my bike. Total time from swim exit 4:55.
Bike:
The bike course is a one loop 112 mile route that runs south from town. My plan was to be conservative (Zone 2 some Zone 3) from Penticton to Osoyoos (this section is mostly flat), keep my heart rate high Zone 3 on the climbs at Richter Pass and Yellow Lake and get ready for the run on the way back into town. Unfortunately, my Garmin 310XT heart rate function was not working well on the first section of the bike. I could not get it to regularly read my heart rate (a new monitor arrived at home after I left!) so I had to go by feel. The bike was very congested on the first leg and I know I went harder than planned.
I learned at camp that one reason I might have been having gastro issues in other races was due to blood diversion to keep my body cool. I needed to keep my core temp down through the intake of cool fluids and pouring cool fluids on my body.
Each aid station had cold water bottles and I used them. I was staying right on plan with my nutrition and fortunately my HR started reading consistently so I could adjust my effort to keep my HR where I needed it.
Not too far into Richter Pass I could feel my quads start to spasm. This was not a good sign this early in the climbs and I cannot account for why it was happening. It never got debilitating but it was not a good sign this early.The crowds on the bike course were amazing. Everywhere along the course there were people cheering and all the climbs made you think you were at the Tour!
As planned the only stop I had was at special needs to reload nutrition. This went quickly.
After Yellow Lake the significant climbs are finished and it is mostly downhill into Penticton. However, we had a pretty good head wind which took some speed away on these descents. It also really slowed the slight uphill section back to town from the airport. Bike done in 6:34 which, all in all, on this course is a good time for me.
T2:
This was a little slower than I wanted mostly due to my inability to move (I was frozen for a short time right off the bike) very fast to get my bag and get to the change tent. Put shoes on (did not change socks) and headed out for the marathon.
Run:
The run starts with a short out and back along the same route you follow at the end of the run, then it proceeds out of town for a long out and back. My plan was to run between aid stations and walk through the aid stations. Again, I knew I had to keep cool to be able to keep fueling. My plan worked well through mile 9 although at a slower pace than I had hoped (about 11 min miles rather than 10 min miles). At mile 8 both quads seized pretty badly. It did not feel like an electrolyte deficiency but more a fatigue type seizure. I can’t be sure but I felt good, had been taking salt sticks consistently, and was fueling so that was the only reason I could think of. I adjusted by running until I started to feel spasms then walk until I could run again. Until mile 10 I was getting about halfway between aid stations before walking. At this point running became a moot point and I was reduced to walking at about a 15 min pace. As this is also where some significant hills come in walking became the order of the day.
I picked up my special needs bag at the turnaround and changed to dry socks. I kept walking as briskly as I thought I could back through the hills. I kept feeling like I had a rock in my left shoe. I stopped at road sign and check and found nothing. I ended up stopping two more times to look through my shoe and sock for this damn rock. I did not know at the time but there was no rock…it was an enormous blister!
Most of the return trip except a short section along the lake is a gradual uphill grade. After miles of walking, my pace was slowing. My legs were seizing, feet felt like they were both very swollen and inflamed and my right knee was very inflamed. At this point it was one foot after the other as the sun set.
Town was a welcome site but it felt like it took forever to get through it to Lakeshore. The crowd was great along Lakeshore. For the final leg the course goes further out Lakeshore than the beginning leg. Longest 2K I have ever walked but I knew I would make it. As I walked through the finish line I felt relief and total exhaustion.
Post Race:
The ‘catchers’ had to support me through to the area outside massage and food. Catherine was there and as promised I had a smile on my face! I laid on the ground and had some soup. Felt pretty good considering the day. Managed to get a massage and we waited for Michael (Jean smoked the course in 12:37). Midnight rolled through and Michael did not make the cutoff…bummer for all of us.
Goals:
All met but the time goal so a very successful day. Training can take care of muscles that get fatigued to early. Figuring out how to adjust for the heat to keep my gut working was a huge success for me. That allowed me to continue fueling for the longer day, feel good in the process and have fun. A great day!
Ironman Lake Placid - Chip Hulfish - 7/26/2009
Well, by now most of you know that yesterday was a tough and humbling experience here at Ironman USA in Lake Placid. And there were some fantastic moments too.
Being up here in this beautiful region is awesome and this race course is so majestic, truly the "Crown Jewel" of Ironman racing. Being here with friends and racing/training pals superb, Anna's support, priceless.
The Readers Digest version of race is this, super 2.4 mile swim. Man, I was spot on with my 90 minute swim. My swim race strategy was perfect, it was a blast. Most perfect swim exit yet! Up and out of water, got the wet suit stripped off by the "strippers" in a flash...you have to see these men and women "wetsuit strippers" in action they are the best I have ever seen.
The run from Mirror Lake Beach thru the streets to T1 (transition 1 from swim-to-bike) was flawless. Again, the T1 volunteers were excellent in the tent. My T1 time was pretty much on spot with my plan, just a couple minutes longer than planned but hey this is a very long race, so what’s a couple of minutes. Got my bike and off I go.
I find myself at a loss of adequate words to describe the beauty of this 112 mile bike course-majestic mountains, The Ausable River and other streams with their rapids and falls, the woodlands and lakes. The bike course is challenging with close to 10,000 feet of elevation climbing. And on some of those climbs we are rewarded with screaming downhill descents!!!! "Look ma no brakes!" Last year I went down the biggest descent riding both my brakes for dear life and I still was hitting speeds of 39-40 mph while my pal Paul just let it "go" and his GPS said he was clocking 49-51 mph. Leading up to this race I had no idea how I was going to handle the big descent. Everyone said to NOT use the brakes and just let it go. So, I did just that, wow, what a screaming ride! Both times (it’s a two loop course.) Anyway, the first full lap of 56 miles went as planned, including the all important part of hydrating every 15 minutes.
I have been struggling with my hydration and nutrition on the long bike rides this season. I had my first test at Mooseman Half Ironman six weeks ago, and it fell apart during the bike which in turned set me up for a poor 13.1 mile run. I was cramping and my stomach was hurting. I struggled and managed to finish in 6 hours 32 minutes by mostly walking. After crossing the finish line I went to the medical tent to get checked out. They said to just be patient and just let my system settle down. After about 40 minutes it did, and I woofed down a couple of hotdogs and other stuff.
The second bike loop started out OK but by mile 60 my stomach was not doing so well and I could not take in any more fluids. Then my "times" started to slow and then some muscles started to cramp. So, instead of my sports drink I took two salt taps with a little water. At next water stop I dumped all my sports fluids and replaced them with the Gatorade being used on the course. That seemed to help for a awhile. But the stomach issue started up, so then I just stopped taking in any more fluids in hopes my stomach would empty the current contents and then I could perhaps restart my hydration. Well, that didn't work and all the while I was slowing down and getting passed. I knew I was in trouble when climbing up a "hill" (hills here are mountains back home ) I was passed by Herb. So what's the big deal about being passed by a guy named Herb you ask. At Friday night’s Athletes dinner we were introduced to Herb. What makes him special is the fact that he is the oldest contestant in the race. He is 73 years YOUNG! He just started racing 3 years ago. You know you are in trouble when the oldest guy in the race passes you and as he does so, turns to you and says "Come on Thomas kick it up". That just sucks mentally.
With 16 miles to go I knew I was in trouble making the bike cutoff at 5:30pm. By now I was in trouble big time, cramping and dry heaving. In fact one time I was on the side of the road dry heaving so loudly it was being amplified by the wooded gully the guy who lives next door thought there was an Elk nearby.
Any way, I kept going and 9 miles out with strong headwinds and steep unrelenting climbs, my stomach was hurtin’ real bad and I came to a stop against a stone wall overlooking the river and rapids below. When I stopped both my legs cramped up from my hips down to my toes. I couldn't even get off the bike. I was leaning half on the stone wall and thinking I was not going to make and that’s went I started to break down. I had 52 minutes to cutoff and 9 miles including the infamous Three Bears hills before turning into town. A race official motorcycle pulled up and stopped to check on me and offer any help. By then I was empting what was left in my stomach on the roadway. I was feeling so dejected, ashamed and spent. Slowly the cramps subsided and I was feeling somewhat better and I realized I had 40 minutes to cutoff and the aforementioned 9 miles. I confirmed this with the race officials and decided to go for broke, what did I have to lose? If I could make the cutoff I would have 6.5 hours to walk the 26.2 mile marathon. Nothing to it, I knew I could do it. I wanted to finish so badly. I could not accept defeat, not after all the training and sacrifice Anna and I had made so I could be here.
The officials said they would wait a while then catch up with me and see if I needed help. So off I went, going for all I was worth. Pacing myself so as to keep the cramping to a minimum and stay on time. The Three Bears loomed ahead. I passed River Road on my left where the run turn around is and knew the Bears were just ahead. Baby Bear, done, Momma Bear, done, then there around the bend was Papa Bear. I bore down, legs were borderline cramping, but if I kept them spinning I had keep the cramps to a tolerable minimum. Climbing up Papa, I asked the State Trooper the time. He said "5:13." I had now 17 minutes left. Up ahead the crowds of cheering supports had dwindled to two gals ring cow bells and shouting the time and telling me I could do it. God bless them. I got to the turn towards town, damn another short climb, then it flattened, another police traffic control at the intersection and they all shouted the time as I looked up at the last hill looming just ahead and they all yelled to go for it. Got to the top and spied the slight downhill to the hard left turn. As I make this turn they are yelling "5 minutes" you can do it! Now I am on Mirror Lake Drive, the runners are on my left doing their out and back run, Mirror Lake were the race started is on my right and the crowd along both side of the road know what is a stake for me and everyone is shouting the time. I was so focused on the time, maintaining a fast pace without my legs going into full blown cramps, I could not nor would not look at the folks yelling and cheering me on, I just looked down at the road trying to maintain my focus and emotions. Hit the big turn left onto Main Street and now the short downhill and hard right to take me behind the high school, now the hard left into the back of the high school, the race volunteers yelling "hurry hurry, 1 minute" and I raced right to the dismount line and ran across the timing mats with seconds to spare. I did it. Made cutoff
All this time trying to make it in before the cutoff, I had told myself, "make cutoff, T2 take your time and get out on the marathon course and walk the damn thing as I would have 6.5 hours to finish.” But then out of the blue I said to the volunteer helping me to T2, I want to check in at the medical tent. For some strange reason I thought I could get an IV to get fluids back into me and then I would get out on the course. This is what I told the medical staff and they said OK. What I later learned was if you accept medical help you can no longer continue. No one told me this at the medical tent when I repeatedly said my plan was to finish the race by walking the marathon portion. If I had been told I had a choice I probably would have turned around and gone on to T2.
I am conflicted right now of my choice, it was right and it was wrong. Right because I did need fluids, but wrong as I knew in my heart I could finish by midnight if I just walked the course and let my system slowly relax and recover like I was able to do at Mooseman.
Ironman is a test of strength of body and mind, courage, will power, faith and commitment, deep down soul determination. I understand why the Ironman does not let you continue once you have received medical attention/care. It is a test of endurance, and any outside help violates this test, this Ironman code.
But today I know now that if I had continued on after the medical attention and finished I would not feel that I had earned the right to be called an Ironman. It would ring hollow in my soul, it would be a lie. I know this to be true. I do not want to cheapen what so many, like my friends, have rightfully earned. The Ironman is a test and I did not measure up, I failed, for whatever the reason. That is life. Tough. Failure is your teacher if you can learn the lesson.
I watched last night with just a few moments left before the midnight cutoff a true Ironman cross the finish line. His name is Matt Long. As he limped down the street to turn onto the Olympic Skating Oval where Eric Hieden won 5 Gold medals, the cheering crowd spilled into the street surrounding Matt and escorting him to the Oval for his victory lap to the finish line. I can't go into the details of Matt’s story, so here is a link http://www.runnersworld.com/article/0,7120,s6-243-297--13053-1-1X2X3X4X5X6X7X8X9X10X11X12-12,00.html
I want to be an Ironman one day, but I want to pass the test, to but it all out on the line and leave nothing behind; to know deep down that I have earned the title of Ironman.
Ironman Lake Placid - Steve Grassi - 7/26/2009
First off, I’d like to say I had an awesome week and can't thank my wife, Cherry, enough (although I’m sure she'll find plenty of ways). She was responsible for coordinating the whole week which I think was much harder than me having to coordinate my one day. It's a great feeling when you're that far from home to race with and visit with so many familiar faces. I want to thank everyone I know who was there, even if you don't think you did anything, it meant something and helped in ways you don't know. And I also want to thank everyone who was a part of my IM endeavor who wasn't able to travel up to New York for helping me get there. I'm already looking forward to the next one.
I woke up at 3:45a, got dressed and met Joe Abell in the kitchen for breakfast and coffee. We relaxed for a while and headed out the door at 4:45a. We parked out in front of Chip Hulfish's place a block from Main Street and stopped in to see him and Alex Sorto at 5a, but they had already left. Joe and I proceeded to walk to the special needs area, dropped off our bike and run bags, talked with Rob and Stephanie Colburn, ran into Paul Duncan and spoke with him as we headed down to transition at 5:30a. I added drinks and nutrition to my bike, filled up the tires, filled my electrolyte dispenser, confirmed the speedometer was working and confirmed I was in a low gear .At 6:00a I entered the massage tent to put on my wetsuit. I put remaining items in morning bag, racked it and headed to the swim start. It was starting to drizzle at this point. I didn't mind 'cause the only elements that really bother me during a race are the heat and humidity. My main concern was for the spectators, whose support would be a big boost, especially towards the latter part of the race.
At 6:30a I saw the Quackers (a support group consisting of Cherry; my mother Helen; my in-laws Virgil, Lynn, Chris, and Joe; and friends Mandy and Al) wearing yellow duck hats and bills. Joe and I then headed through the chute to the water. I wasn't really ever nervous during the weeks leading up to the race but I expected to be very nervous at this point. For some inexplicable reason I wasn't. I think I knew the workout I was about to embark on (mainly the swim) and I wasn’t in any hurry to start. I had an unusually calm feeling before and after the race started.
At 7:00a the gun went off. I positioned myself just off the beach near the pier about 50 feet back off the starting line. I wanted to give all the gung-ho people a chance to get out of the way even if it would cost me a minute or two to reach the starting line. My swim plan was to stay away from the cable running under the water to avoid the crowd, but it seemed like everyone else had the same plan so I ended up swimming about 10 feet from the cable the whole race. I took wide turns around the end buoys and didn't experience any problems. It started to rain pretty hard during this first loop and all I could think about were the spectators. For their sake I really hoped it would stop. I completed the first lap in about 45 min. which is good for me. My 1.2 mile swim PR is 49 min. I came out of the water at the same time as Paul Duncan so we chatted for a second while heading back in for the 2nd loop.
The 2nd loop was identical to the first loop except I hit a little more traffic rounding the end buoys. I came out of the water and was ecstatic with my time. I was estimating between 1h 40m and 1h 45m so that was a great start to my day. I owe this swim time to Stephanie Colburn, because even though I’ve been told numerous times (since day 1) to stretch and reach as far as you can before you grab the water and pull, she finally got it through my thick skull. The light bulb (for that portion of my stroke) is now on. I just have to find the switches for the other 15 bulbs. Anyway, I ran to the wetsuit strippers and seconds later was off to transition.
Swim – 1:32:08
The men's transition tent was crammed. I saw a bunch of open chairs near the back so I headed that way. I took my time to bring my heart rate down a little and to gather my senses. Before I left the tent I ran through the bike gear checklist in my head then applied a little more Chamois crème just to make sure I had enough. When I came out of the tent, I heard them call my number. I saw a volunteer running about 30 feet in front of me. My bike was at the far end of the transition near the exit so I relaxed a little to give him time to grab my bike deep in the rack and bring it out to the main isle. I grabbed the bike, thanked him for volunteering and headed out the bike exit.
T1 – 10:03
The bike exit was a little jammed so I ran my bike down the first 50 ft hill and mounted on the outside bend of the first U-turn. I was told by everyone to take the first loop slow so I did. Heading out of Lake Placid I passed my buddy Joe Abell. He's easy to pick out 'cause he was sporting the Savageman Jersey. I didn't expect to see him until the second loop of the bike so that just confirmed by swim was as good as what my watch showed. I could tell by the look in his face and his "what the hell" reaction that he wasn't expecting to see me either. The bike course at Lake placid has a very long and steep downhill about 10 miles into the ride. Prior to this spring, there would've been no way I would've taken that hill without applying the brakes. Several trips out to Skyline Drive quickly broke me of that fear. Both times down the hill (2 loops) I reached 48 mph. The 2nd loop I even passed a race official on a motorcycle. I passed them on the right and for just a second I thought it might cost me a penalty, but that thought quickly exited my mind. I figured they were not a participant so the "pass on the left only" rule didn't apply and if they were persistent I could argue they were impeding my ability to pass on the left (which is illegal as well).
I was warned by Rob Colburn (my coach) that I would want to hit two areas on the course hard but that I should resist the temptation. The first area was the flattest section of the bike course between Keene and Jay. I averaged between 21-23 mph on this stretch and thought I may be pushing it too hard but my heart-rate was in the 130's, which is comfortable for me. I figured if it hit 140+ I’d slow down. The second area I was warned about was the out and back on Haselton Road. I didn't have too much trouble resisting the temptation on this road on this particular day (normally, I would have) because the ride out of Jay took a little out of me and I knew I was gonna have to do it again. I also knew it was mostly uphill all the way back to Lake Placid so I took my time the rest of the first loop and finished it between 3hr 15min – 3hr 30min… right on schedule.
The second loop started out like the first one except the participants were spread a little further apart. Steady pace up and flying down the hill from Lack placid to Keene. My back and shoulders started to ache on the flat between Keene and Jay. When I hit Jay, I started to break down a little mentally. I was ready to get off the bike but knew I had another 30 miles to go. Normally, that wouldn't bother me too much but I knew it was mostly up hill. Just before I arrived at Haselton Road for the out and back, Judah Dal Cais (a fellow TNT captain) passed me. He was out of his seat taking a hill and appeared to be full of energy. I was tempted to pick up my pace and try to hang with him, but my mind couldn't bring my body to do it. I kept thinking, "I’ve got 25 more miles of hills and my body is already aching. If I kick it in now, I’ll never last." So I wished him luck under my breath and said more power to him. I figured I'd see him after the turn around and that would be the last time. As it turns out, we ended up passing each other multiple times before we finally reached Placid. Each time he passed me and I thought he was gonna leave me in the dust; he would re-appear giving me a little extra boost to try to keep up. Once I hit River Road I knew I was home free. My mantra now --> Knock these hills out and you're off the bike for a week!!! I suddenly had an unlimited amount of energy. I figured the bike would be hard, but I have to say it was a little harder than I thought. I followed my nutrition plan perfectly, drinking over seven 20 oz. bottles of liquid but still felt a little dehydrated. I didn't cramp at all yet, but with a marathon to run, I knew they wouldn't be far behind and that it was only a matter of time.
Bike - 6:48:38
I was never so happy to get off my bike. I handed my bike to a volunteer and thanked them profusely. I jogged over to grab my run bag, thanked more volunteers as they guided me to the transition tent and found a chair. I sat there for no more than 10 seconds slowly removing items from my back and a volunteer came to help me. He grabbed the socks out of my running shoes and said, "I'll help you put these on if you want to go ahead and take your bike shoes and socks off.” Before I knew it I had my running shoes, hat and belt on and was ready to go. The volunteer reached in my back to make sure I had everything. He saw a pair of compression shorts and asked if I wanted to change my shorts. I looked down at my shoes and decided I wasn't worried about it. I didn’t feel like untying and re-tying my shoes. One last quick mental check and I was out the door.
T2 - 5:21
As I started out on my run, I did a quick self-check of how I felt and thought to myself, "Everything was going as planned except for one thing: I felt a little rushed in T2 and I didn't relax enough to bring my heart-rate down." I figured I'd just run slow and hope for an active recovery. I hit the first aid station and saw Timra Stump and Jennie Banks. I took this opportunity to stop because the active recovery didn't seem to be working. After whining about my HR, I got a lot of good suggestions including ice down my shirt and sponges. They probably wanted to take those sponges and shove 'em in my mouth to stop the whining so thank you both, if you read this, for your patience and support. I felt great leaving that aid station. My heart rate was lower and I had a good amount of energy. I pumped out another 7 or 8 miles at a nice slow and easy pace before the cramps finally caught up with me. They started out small taking turns between the calves, quads and hamstrings. A walk/run seemed to be doing the job so I kept this up for a while. When I arrived back in town for the end of the first loop, I walked all the hills which aided my recovery and gave me a second wind. I found the aid station on Mirror Lake drive had chicken broth and decided that would help with the cramps. Heading south on Mirror Lake drive, heading back through town and for the next 3 or 4 miles I felt great but by mile 18, the cramps came back with a vengeance and brought a feeling of nausea with them. I was so excited about the sodium in the chicken broth I think I drank too many too fast. This forced me to walk the next 5 miles in a row. Looking at my watch heading back into town, I calculated that I needed to complete three 15 min/miles to finish under 14 hours. I saw Steve Bauman, who walked with me for a while, telling me how much ass I was kicking, not to worry about sub-14, that I was gonna finish (thanks Steve). I agreed but deep down I really wanted that sub-14. Mile 23-24 was a 16:30 min/mile at a decent walk pace. That left me 28 minutes and some change. I knew I was gonna have to walk run the last two miles. I knew mile 24-25 was mostly uphill so I decided to walk most of that. As I finished the last 1.2 miles down to the skating oval, I was implementing what I would call run/active stretch. All my leg muscles were taking turns cramping but I didn't want to stop. As a muscle would cramp, I would shift my weight to my other leg and stretch the cramp as best I could while still moving forward. I hit the track in the oval and, according to my watch, I had over a minute. I had to stop because both legs were cramping. As soon as both cramps released I started running again. Rounding the last bend with my eye on the official clock, I knew I made it. I saw 20 seconds left in my thirteenth hour of exercise. I'm not sure how I looked crossing the finish line, but I can tell you it wasn't a running gait I had ever practiced and I’m sure it wasn’t pretty.
Run - 5:23:34
Overall - 13:59:41
On to SavageMan...
Rhode Island 70.3 - Katie Davison - 7/12/2009
Overall: DNF
Swim: 29:02
Bike: 2:51:37
Run: DNF
Disappointment...sadness. This was my race this year.
***PRERACE***
I feel I have spent the majority of the weekend in a truck. Although in the best company :) Matias and I left from Reston on Friday around 12:30pm. Got to Milford, CT 8 hours later...95 a disaster. Aside from the traffic, it was not the best of days. Matias had gotten food poisoning or something Thursday night so was feeling really rough. I was a little worried about how this would effect him for the race. I forced Mylanta and chicken noodle soup on him that night and he was good to go when we woke up Saturday. We went for a light swim at a natatorium I had found nearby (one day I will write a book of all the pools I have seen while traveling :) This one was hmm...interesting. Rope lane lines...but not bad. I felt really good in the water. To be a champion you must practice like a champion.
After Dextro I had been feeling pretty bad...hips were not feeling it...after that race I was only able to do one run/week. This made me very nervous going into RI...my longest run had maybe been 8 miles this season...but there was nothing I could do about it. However, the last 2 weeks my hips were feeling better and I started to feel really solid.
We got to Providence and the Expo at around 10:30pm. Checked in, browsed the Expo, and busted out so we could try and get to T1 (Roger Wheeler State Beach in Narragansett)...about 45 miles from the Expo. The bike was a point-to-point...aka... logistical nightmare. We needed to check in our bikes Saturday. One lane road 10 miles to the beach...11:30pm...about the time everyone in RI decided to hit up the beach. We sat in the car on 1 for maybe an hour. I suggested we ditch the truck and ride the rest of the way and hitch a ride back. That is what we did...and made a new friend in the process. T1 felt intimidating to me. It was very windy and I had never don an ocean swim. We racked our bikes and got a ride back with our new friend, Blake and his fiance. Got to the truck and made it back to Providence around 2:30pm. Checked into the Hilton, showered, and headed out to drop run bags off at T2/finish area...which was in walking distance from the hotel. 5:00pm...everything was situated...at last! We went for a lovely dinner with black linens...fancy business...I ate potatoes...imagine that. Back to the hotel and time for race preparation and then bed. I felt nervous/anxious.
Up at 3:00am. This was even early for me. Luckily, the Starbucks under the hotel opened early. Headed there and then to the shuttle that would take us to T1. This process seemed to go smoothly...we loaded onto one of the buses and were shortly off to the beach. Made it there around 4:00am. Matias noted the trees and said we would have a tail wind...it had been really windy here the day before and this is what we had hoped for. Got off the bus and headed to body marking and then to set up. It was pretty chilly. I felt more nervous and pretty cold. I don't do well in cold and it usually just makes me feel more anxious/nervous. Neva, Shelly, and Bailey found me. It was great to see my friends. I felt a bit calmer. I ate a Kind bar. Had not felt hungry yet...nerves made me queasy. Then I spent most of the time in the porta/or bathroom. This was a usual pre-race thing...but today was a bit much. I was feeling very empty. ggrrrroooss.
Everyone was starting to gather near the beach. Pro waves were to go off first. The start had been delayed 15 minutes due to the buoys moving off course. I peeked over the fence blocking us form the beach HOLY SH$T...white caps and wind. not cool. oh well...what can you do. I got geared up and headed over alone. Where was Matias...he must have some pre-race ritual because he usually disappears right before the start and then finds me at last minute. I was cold and starting to shake bad...not sure if this was due to nerves or just cold. eee. An announcement was made..."FOR THOSE OF YOU WHO ARE UNCOMFORTABLE IN THIS OPEN WATER...YOU MAY OPT OUT OF THE SWIM...BUT WILL NOT BE ELIGIBLE FOR AWARDS". GUHHHH...that's not cool. Matias appeared right before my wave. He seemed pretty calm so I felt a little bit better.
***RACE***
SWIM - Normally I position myself in the front...but I kind of lingered to the side. I wanted to just survive this swim. BANG...we were off. A running start...I tried jumping over the waves...that did not seem to work well...so I started to dolphin dive...EEE...salt water...cold. Guh this was going to be a nightmare. I thought of my swimming buddy Julie and how she gets sea sick...hope this would not happen...it was pretty rough...we were swimming directly against the current. Don't think...just keep your head down and just keep swimming, I told myself...you swam 8 miles across Lake Champlain...you CAN do this. I don't want to swim for at least a month after this...I thought to myself. YEAH RIGHT! Felt like I was not going anywhere but kept trying to bust through the waves, which did not seem to die down. After what seemed like ages I could see the red turn around buoy. I made the turn back. Now it was going with the current. This felt like going through a rinse cycle. This leg was quick and I was back to the beach.
T1 - Wet suit strippers! Never had this before. Heck yea! I laid down and some guy grabbed my suit to pull...I went right along with my suit off the ground. I laughed....STOP!!! BAHAHAHA Finally the thing came off. Got to Bananas, quickly transitioned and was off.
BIKE - Temp felt good. Bananas felt smooth. I looked forward to that tail wind. First 10 miles back and forth with another lady. A few rollers but feeling good. Mile 10 - ehh I felt weird...I was maybe pushing it too hard. But my legs felt good. Started seeing the spots. OH GOOD GRIEF NO! A migraine coming on?! BEEP. This happens quite often after a race and once before during the run...but on the bike?! This could be pretty dangerous. It usually goes to where I lose complete vision in one eye. Luckily I carried my Imitrex (prescription migraine) in my Bento. I stopped to get it. I was off again...spots getting worse. Just keep your head down and focus...don't worry about others. I lost my peripheral vision. Migraines can be really nauseating and make me feel really dehydrated. I had been doing good on nutrition. Had a gel 30min into the bike and was hungry again...so had some clif blocks. I felt pretty hungry after losing everything right before the race. Mile 20 - the spots died...and Imitrex was masking the headache but I felt weak. It took a lot more energy to keep my pace and my legs began to feel shredded. Mile 30 - started to feel better. I had contemplated stopping when I 1st got the migraine but decided I would see how I felt on the run. My hips were not feeling the best now with all the energy I was expending into the bike. I kept eating/drinking but still felt famished. Mile 40 - spots again! another migraine. SIGH. That is it. I would try to ride the last 15 miles and then be done and hopefully could find a dark spot to lie in. Mile 50 - spots gone. I would try to run...see how my hips felt. Into T2.
T2 - Would see how I felt on the run. It was a 2 loop course so I could stop after 6 miles if necessary...but I wanted to finish.
RUN - UHH the hips were strained for sure. The bike had done a number on my legs. I felt drained and close to empty...food/drink had stopped working about Mile 40 on the bike. I don't remember much of what I saw starting the run...HEHE. A few block in HUGE hill. I chugged up it. So many spectators kept me motivated. GO LUNA! :) Mile 2...sheesh...I thought it had to have been longer than that. I was not going to be able to do 2 loops of this. My hips were very strained. I started to feel really bummed. I had been feeling so solid the past week...and thought maybe the run would go. But after the migraine stress draining my body of all energy and spending so much effort to get through the bike they just did not felt strong at all anymore. All I could think was I don't know how much longer I could go into running like this. Mile 4 - a pro female passes me...she must be on her 2nd loop. She runs into a bush in the middle of the road...I pass and look to see where she went. She had pulled of her uni-suit and was naked peeing on the side of it. BUUUUHAHAHAHA WOW. She looked pretty serious. I laughed. Good on her. I hoped she would crush the race. Mile 5...it hurt bad. Mile 6...junk...I am walking. I see Neva and Shelly...I can not go on any longer. They hugged me and walked some back with me.
***POSTRACE***
Matias finished about the same time I got there. BEAST. 2nd amateur/8th overall. Going to KONA! He knew what had happened...hugged me... and said I am sorry. I felt very happy for him. The day turned out good. We are going to KONA!
***LESSONS LEARNED***
OK...so I obviously have some nervous/anxiety issues with racing. I have gotten these migraines since 6th grade...usually occurring during or after a stressing event. Should find out if there is anything that would work to prevent instead of reduce after their occurrence. And the bathroom thing...this is a usual occurrence that leaves me feeling pretty wiped before even starting.
Not sure if my hips would have felt so strained if I would have felt stronger and not been lacking so much energy.
Unfortunately, the shorter distances suit my strengths better...Sprints and Olympics favor strong swimmers...while the iron distances favor those with a running background. I love endurance events though. I want to get there...I have the motivation to run everyday...but my body won't allow for that. So for the rest of the season I focus on Sprints and Olympics...while continuing to work on the bike. I find out what is going on with my hips...is there still a fracture there? Off season...get the fracture fixed if necessary and/or keep trying. I am not ready to throw in the towel yet. Option B...I become a roadie.
Up Next: Luray International and Sprint, Saturday, August 15, 2009
Mooseman - Steve G. - 6/7/2009
4th wave 7:12a race start.
Water temps were approx. 62 degrees and felt great. The buoys look farther than I remembered from last year but I was ready for the challenge. There were two waves behind me: wave 5 was women +35 and wave 6 was women 35 and under. It turned out to be one of my roughest swims physically. This was the first time I've had my goggles knocked off then I got clobbered when I stopped to put them back on. I was in the wrong place at the wrong time... the buoy for the last turn was 2 feet to my left. I saw it before I stopped but I just didn't expect that many people to be behind me... a good thing I guess. The last 400-500m of the swim felt like I was body-surfing. I felt like I was riding a wave toward the finish. I thought for a second that maybe I was finally feeling what it was like to swim properly, but after thinking about it I believe it was the current pushing me towards the bank. Either way, it was my fastest swim in a Half-IM.
1.2 mile swim: 47 minutes 30 seconds
I experienced my usual 10-15 second disorientation coming out of the water so I chose to walk instead of the alternative... falling down. I used this opportunity to remove my goggles/cap and unzip my wetsuit. When I reached land, I started to jog toward transition and saw a several volunteers offering to help me with my wetsuit…an unexpected pleasant surprise. The only problem was I arrived at the same time as someone else so one teenager help me and one helped the other participant. It took 4-5 tugs to get my suit off but was still probably faster than I could’ve done it. After getting to my bike I found my hands were stiff from the cold water and I could barely grip my socks, shoes or gloves when trying to put them on. It was very frustrating. I believe this was the longest T1 time I've ever had.
T1: 5:24
Compared to last year, the bike course was awesome. The road in and out of transition was re-paved last year making it much smoother. The backside of the lake was still a little rough but a couple miles of rough road out of 56 is expected. I was shooting for a sub-3 hour ride so I attacked it right off the bat. I took the first couple of hills a little too hard and realized I'd have nothing left for the run if I kept up that pace so I decided to just settle down, find a good rhythm, keep my cadence high and go.
56 miles bike: 2hr 53min 13sec
T2 was uneventful…in & out with no problems.
T2: 2min 6sec
The first two miles I averaged a 9 min/mile pace. My stomach didn't feel very good and my quads started to cramp a little so I figured I'd slow down so I could finish strong. My quads kept twitching and there were several steep hills on the run so I decided walking the hills wouldn't slow me down too much and would be enough to give my legs some much needed rest. Taking this approach allowed me to finish up with two sub-9 minute miles. I ended up walking 7-8 times including a restroom break and still managed to finish strong and come away with a decent time.
13.1 mile run: 2hr 2min 43sec
Total time: 5:51:04
Columbia Triathlon - Nils T. - 5/17/2009
2009 Overall 3:23:59
Swim 31:44
T1 + Bike 1:37:59
T2 2:40
Run 1:11:38
2008 Overall 3:22:45
“It’s hard to learn how to run at age 54,” I told myself crossing mile 2 of the run at the 09 Columbia Triathlon, hearing the announcer call the finish of the first male of my age group, 55-60. I knew there were some significant hills ahead, and told myself to buckle down and hold on until the finish.
I was aiming to improve in all three disciplines to yield a significant improvement over my 3:22:45 finish in 2008. My race preparations had gone smoothly and I felt confident. I awoke early on race day, had a bagel and peanut butter, checked the weather, and was in the car by 4:45. Fortunately the police officer that stopped me for speeding on MD 29 let me off with a warning when I told him I was headed for the race.
It was cold out, grey skies and threatening rain. Heat would not be a factor, and the water was relatively warm at 72 degrees. My wave was scheduled for 6:55, out of deference to age, following the elite group. At the gun I made my way in the crowd, lifting my head regularly to sight better and avoid unnecessary course corrections. As I exited the swim, the official shouted out “31 minutes” and I felt I was on target for T1 and the bike. It was raining now and cold, though I knew I would warm up as the ride progressed. I used my brakes regularly on the steep downhills because of the rain, sacrificing some time for safety. Terenzo Bozzone crossed like a bullet in the other direction and seeing him ride was a bonus. With the weather, I didn’t think I would gain any time in the bike leg, and this made me more nervous about the run, where I would need to perform to beat last year’s time. And, with the cold weather, I was drinking less and getting fewer calories than I should have while on the bike.
I came through T2 losing some time changing shoes in the wet, took another drink, and exited to start the hilly course. I was not finding the 10:45 pace I had achieved in my bricks, perhaps because I had not taken enough nutrition on the bike, and I felt I was running at about a 130 HR rather than the 140 or so I should aim for. I was relieved to see the mile 5 mark, and as I crossed the finish the announcer called my name. My wife Karen and my son Lucas had come to see me finish, and I was done, tired, and happy.
I learned a lot from this race though my final time was about a minute behind last year. I was able to execute part of my plan, and adapt to conditions. I felt that I understood the distance better and was mentally focused throughout the event. I have a strong base for the swim and the bike, and expect to gain time in each of those through continued training. But I will need to work harder in my main weakness, and learn how to shift my mental attitude to learn to run at age 54, or, as my coach, Rob says, “running like a triathlete and learning how to suffer.”
Cascade Lake Triathlon - Donna S. - 5/31/2009
My First Triathlon: An Event Where They Write Your Age on Your Leg!
What a great day! Christine picked me up promptly at 4:00 AM and it was 70 miles to Cascade Lake. It was 70 miles away. I assured Christine that we were still in Maryland, but who knew Maryland was so big? It was raining in the morning and a little cold, but I was too nervous and excited to even notice. Christine and I arrived at 5:30. That gave me an hour to set up, go the bathroom, and get my wet suit on. We had the pre-race meeting at 6:30 and it had stopped raining. I was still really nervous so I didn't pay attention for the meeting, but Christine told me when he said something important.
We walked down the beach and I was in fourth wave, green caps, females older than 40. There were about 30 women. The water was much warmer than the air, and it felt good to get in. The gun went off. About the first 10 strokes, I felt like I couldn't catch my breath, but then I calmed down, and relaxed. I stretched my arms with each stroke, and I really enjoyed the swim. Being close to the other swimmers didn't bother me at all, and I just swam straight ahead. I swam over one lady but she didn't scream or anything. I could feel people grabbing at my ankles, but it didn't bother me, because I expected it. I sighted about every ten strokes, and I got a little off track heading towards the first buoy, but I corrected and was back on course. The swim was 500 meters. My time for the swim time was 17:03. I wasn't tired at the end, so I felt as if I definitely gone faster.
I ran up the hill to T1. I had brought my sneakers down to the water with me because I didn't want to run on my bare feet after the swim. But after the swim, my feet were wet and had grass and sand on them, so I decided not to put them on my feet. I just ran up the hill with sneakers in hand. I had the absolute best spot for my bike in the entire area. There was one long pole in the area. My bike was right next to it, and I just headed for that pole. I had trouble getting my wet suit off, because I forgot to take the timing chip off my ankle, and my foot got caught up in the suit. So, my T1 time was 4:44.
Then onto my bike. The ride was 15 miles. There were no mile markers for the bike or the run, so I think that I will invest in an odometer. The ride was really difficult. The hills were huge and there were many. I actually saw people get off their bike and walk up the hills. One girl went so slow up the hill she just fell. But, my problems were not in the up hills. Those were easy. My problem was in the down hills. I braked too much on the down hills. I lost a lot of time along with momentum for the up hills. This is the event that I need to work on the most. It was frustrating that my stamina or strength were not holding me, but just my fear. With those hills, I don't know how much longer I could have continued without the momentum that I could gain from the down hills. I was a little stressed so I forgot to drink. Towards the end I did remember to eat, so I had an orange-vanilla Carboom.
My T2 transition was faster and smoother at 2:06, but I could definitely gain some time on both transitions. I saw that Cindy had joined Christine, and it was so cool to have them cheering me on. I knew that I couldn't let them down for the run and it was so cool to hear their cheers. That definitely made the run so much easier. I got my running stuff on and headed back down the two steep hills. The run was an out and back two times, easy and flat. I felt like I was home on the run. I actually wished it was a 10K or half, but oh well, next time. I was finally able to relax and breathe. This was the easy part. My Achilles didn't hurt like it has been. I was really surprised. Usually I want to rip my foot off to relieve the pain, but I only had tightness. Running with the metronome really makes a difference. My calves were extremely tight and that is what held me back, but that is such an easy fix with a little stretching. I hadn't had anything to drink yet, but there was water stops on the run, so I grabbed water when I could. I wasn't feeling dehydrated, but I knew that I needed to have something to drink. I think that next time, I will carry a water bottle with me. I gulped down the water from the cups and swallowed a lot of gas. The end of the run was very difficult as I had to run back up the two hills. At the end, I felt like I wanted to throw up. The run was a 5K and my time was 29:03. There is definitely room for improvement on the run, but this will come so easy. The volunteers gave me a turkey sandwich and water, and that hit the spot. My total time was 2:02:59. I saw so many opportunities where I can gain minutes.
Then Christine, Cindy and I were off to IHOP to reap my reward! Pancakes! With massive quantities of butter and syrup! Overall it was a great day and I am looking forward to the next and using what I learned.
I sent this email out because so many people have expressed interest in my running and my recovery from my injury. I love you all so much for that. Your support really helps, and means so much for me. I feel as if I have turned a corner with my running and there are many more marathons in my future and who knows how many triathalons! Oh, the next one? Well, Cindy said something about Colonial Beach. Hmm, will check out the elevation first.
| Split |
Distance |
Time |
Rank |
Pace/Rate |
| Swim |
0.31 Mile |
0yn:17:03 |
304 |
|
| T1 |
|
0:04:44 |
|
|
| Bike |
15 Mile |
1:09:25 |
281 |
Rate: 13.00 |
| T2 |
|
0:02:06 |
|
|
| Run |
3.1 Mile |
0:29:44 |
268 |
Pace: 0:09:36 |
Death Valley Marathon - Laura Novak - 2/8/2009
A quick note for those who have asked about the race in Death Valley this weekend: It was definitely not the race I signed up for – but was, without a doubt, an adventure!
Quick run down:
- The average rainfall in Death Valley for the month of February is 0.42 inches and only 2.33 for the entire year. On the day of the race it rained nearly an inch. And it rained the day before!
- I saw the most incredible scenery including a double rainbow (the day before the race), one of which was so vibrant – you could see the violet end of the spectrum.
- I was so excited to take pictures of the rainbow, I jumped out of the car before it was in park – and it ran over my foot. Okay – not entirely, but enough to snuff my shoe off.
- Due to flooding and 15 inches of snow (yes – snow) in Titus Canyon, we had to run the alternate route (trail run) to Badwater (below sea level).
- It rained nearly the entire race.
- It was windy.
- The new course was an out and back. It was a significant two mile descent to start and a gradual decent to the turn around. The reverse was true for the return.
- I think I added significant distance to the race weaving around the puddles and avoiding the mushy sand to find the best line to run.
- On the return – I no longer tried to avoid the mud puddles. There were just too many!
- Mud can be slicker than ice.
- You could see the finish line for three long miles.
- I only stopped once to walk for 20 seconds. I yelled at myself to keep running.
- The last two miles were the longest two miles I’ve ever run. I shuffled the entire two miles. I think it would have been faster to walk.
- I was a wet, cold, muddy mess when I finished.
- They had the BEST tangerines at the finish line. I think I ate the equivalent of 8 before they dragged me away!
- I wore shorts and a long sleeve shirt. My legs were freezing and my shirt was so wet – it stretched over my hands.
- My feet were pruned.
- My shoes were full of mud and water.
- They may charges us extra to clean the rental car!
- It was miserable.
- It was incredibly fun.
- And I shared the experience with some great people – a couple friends I’ve known for a while and some I just met. I am in awe of the athletic talent of my friends!
And yes - I’ll definitely do this race again!
Philadelphia Half Marathon - Allen Delaney - 11/23/2008
2008 was proving to be the year that I’ve had to take a few steps back and just be thankful for being able to get outside and exercise at all. By April I was having enough pelvis and leg pain that I wisely decided to prevail upon the St Croix Half IM race director to allow me to downsize from the half to the sprint distance. 60+ years of reckless abuse of my person had left me unable to swim for most of the spring, while a massive snowstorm collapsed the roof of our only pool in January, so there I was as probably the oldest male starter in the sprint race in St Croix with no age groups. I think I was 10th male across the line, but by that afternoon needed enough drugs to kill a horse, to get comfortable. But, on to Philly…
I signed up for the Philly Half Marathon while I was recovering from subsequent back surgery two weeks after the St Croix Sprint, to remove a blown lumbar disc. I destroyed that disc helping my son move a monster TV, just prior to finishing it off in St Croix. After 40 years of road racing, and including 12 years as a triathlete, I had grown accustomed to often bringing home hardware, so the Philly race signup was a brilliant idea by my wife, Mary, to get me out of my post-operative depression and my wallowing in self pity. As I started rehab from my back surgery, it felt awfully good just to be outside moving again under my own power.
For weeks, nay months, after surgery I couldn’t run. One of the hard lessons I’ve had to learn as a physician is that the rules I had applied to patients for a third of a century also apply to me! And, one thing one must minimize after back surgery is the risk of re-herniation of disc material in the early weeks post-op, before the disc annulus has had a chance to heal. But I could cycle, and ventured out on my road bike after a couple of weeks with a new, more upright position that involved less trunk flexion that came with a new, short, steeply angled stem. I’ve been telling my coaching clients for several years that “cycling can improve your run, but not necessarily vice versa.” So that’s what I did until almost 3 months after surgery. Up to 13 hours per week I biked. That, together, with core strengthening exercises let me back on the road running up to 11-12 miles by the end of September and not ever thinking about my back. New operating rules included a 100 lb wt limit for lifting, and no bent-over, unusual positions anymore.
I ran my first road race, a 5 Km run, in Florida 40 yrs ago this coming February to celebrate my 21st birthday and to help overcome my shame at nearly being destroyed walking just 18 holes of golf the previous October. I started making time regularly to maintain my health and to exercise, which I’ve continued to this day. Also, I have a string of sub-1:36 half marathons going back over 25 years, and I began to dream of getting as close to that time as I could at least once more to celebrate my 40 years of racing. I once could go around 1:30 as a halfway split on my way to 3 hr marathons. Those days are long gone, but since other injuries still prevented me from swimming, I decided to head back to my athletic roots as a runner, and see what would happen. By, mid-October, I was again able to enjoy a training staple from the past, and that was hour+ long tempo runs, with 45-55 minutes at 10K race pace after a warm up.
If you race antique vehicles (or animals like myself, for that matter) new aches and pains and recurrent issues from the old ones are a fact of life. By the end of September, the rapid rise in my training hours and distances had set off Achilles tendonitis, but physical therapy from my wife, and orthopedic taping for support allowed continued training, with actually some resolution of my symptoms by race day.
As I started to taper, and began to plan the trip, I could feel my old enthusiasm that had kept me out on the roads for almost a half century coming back. I wound up with three companions, two for the half marathon and another trying to qualify for Boston in the marathon. We planned a three-day venture to incorporate a family visit for Thanksgiving. NOAA wasn’t exactly projecting peachy racing weather, with the forecast for sure being very cold, and plus-minus snowing. I’ve run often in the snow in the past …maybe 20 years ago. So, we found a hotel close to the race site (well 14 blocks away.) By, Saturday it was obvious from the forecast that temps would be in the mid-20s or lower at the start, but snow disappeared from the forecast.
On Sunday, we headed out on the street about an hour before the start at 23rd. Use of heavy sweats and pants acquired at a thrift shop helped keep us all from freezing. The City of Philadelphia collects these clothing items discarded at the race start to help out the area homeless, so hanging them on the corral fence 5 minutes before the start can be done with a clear conscience.
I started in the 2nd group behind the elite runners, and save for the fact that a couple of folks that, on their best day have never run faster than 14 minutes per mile lined up at the front of our group, the start was much smoother than I remembered from very large race starts in the past. By mile 4 things really thinned out. The first part of the race tours numerous sections of old Philly. There are street obstacles just as in most big city races. However, as the race progresses, the street surface progressively improves. This was not a day for fast times, as my entire race was at temps well below freezing. This made the water stops very interesting, especially near the river as all water hitting the street surface immediately froze! I had carried a bottle of my standard triathlon electrolyte replacement drink, so was able to stay out of most opportunities to practice skating in my running shoes with several thousand new acquaintances, and ran around all the water stops.
As the race progressed, I was pleasantly surprised that my race strategy of setting my heart rate about 1-2 beats per minute under my old pre-surgery, 10K race pace HR was holding up. The splits at 3, 6, and 8 miles stayed on track for a 1:34-1:35 finish. Damn! I thought, and then met the largest hill on the course at 9.1 miles. During that climb, I made a novice’s mistake and went rather anaerobic and paid the price afterward with an 11.5 min mile. I then failed to recognize early signs of a bonk, didn’t eat my gel I had carried for 12 miles and plowed through the finish in 1:42, not what I was capable of, had I raced a smarter race, but good enough for an AG 2nd place. Then the fun started!
As I stood around the finish area looking for friend Rob, and wife Mary, I put my lightweight cap and jacket back on, got a drink, and waited in the sunny, breezy, 28° warmth. The mob at the base of the “Rocky steps” was incredible, probably 10,000 racers and spectators. After 10-15 minutes, hypothermia began to set in and I passed on down the exit area to the food tent, the hot chicken broth was great, but as my shivering slowed, I was asked to “pass on thru” by the volunteers. After another 20 minutes outside searching for my friends, the shivering was becoming uncontrollable. I’ve been cold before, but as a confirmed southerner most comfortable racing in 100° temps, by now I was about as cold as I could ever remember, so started the slow stumble back to the hotel 14 blocks away. On the way, I finally passed the old downtown Salvation Army building. The staff there graciously let me in to stand in the hall for 20 minutes because by that time my coordination was so bad from the cold I was having trouble walking. I’ll have to remember them with some $$ this season.
Altogether, this is an excellent race. It apparently is the largest distance race owned and managed by a city in the USA. This was the 15th year, and they have the formula for competent race management down well. Race results were available practically on the fly within several hours on the web. The chips are a newer disposable type, and chip splits were recorded at several points on the course. The volunteer group is well organized. It pays to find a hotel very close to the race course, so if you want to race in 2009, make your hotel reservations now. There were several hotels within 400 yards of the starting line. Slight improvements in the wave starting system would eliminate the very manageable crowding issues in the first several miles.
Looking forward to this race helped me immeasurably work through the issues with recovery. I’m not quite washed up yet!
Tour De Skyline - Katie Davison - 5/01/09
This year would be my 3rd attempt at Tour de Skyline.
What is the Tour de Skyline?
RATS (Reston Area Triathletes) holds this event annually. The Tour de Skyline (TdS) is two-day ride from Front Royal to Waynesboro (day one) and back (day two) along Skyline Drive in Shenandoah National Park. Said another way, TdS is two days, 220-miles, 20,000 feet of climbing, and too much fun. Even though TdS has a nice three-letter acronym, it's much more casual than you would think. Roads are not closed, there are no aid stations, and there are certainly no t-shirts.
DAY 1
6:45am Friday morning...Neva, Dan, and I met up at Worldgate to drive out to Dickey Ridge and the start of Tour de Skyline. I was feeling soso. Had not been feeling top notch the past week...
We arrived at Dickey Ridge right around 8am. This ride always brings a great group of riders together...saw a lot of friends and also some unfamiliar, soon to be friends, faces. Got all geared up and Neva and I were on our way....210 miles or BUST. No cue sheets necessary...just straight 105 miles from Dickey Ridge to Waynesboro. I was really happy to have Neva there this year...the ride can be very long and lonely by oneself. As we started my legs felt somewhat stale. I had done a lot of riding last week (including Mt Weather)...but the legs had been feeling solid. Oh well..there was ample time to feel awesome and to feel miserable. We hit Mile 31 (our 1st rest stop). We stopped for a quick bathroom and water break and were back on the road. Then some serious climbing began (not that there had not already been serious climbing). This ride is either going 10mph or 40mph...there is not much inbetween. The climbing is not out of the saddle climbing....just steady grinding on the quads. My stomach, which had been feeling rough all week, was not feeling so great. guh. Felt like I might be sick. I told myself to suck it up. Mile 46, Matias blows by us...scared the heck out of me...but good to see him. We made the big climb into Big Meadows (Mile 51) and stopped for lunch. I had some pretty bad vegetable chili...but it warmed me up a bit. The weather was decent. We had had some drizzle on and off with temps in the low 60s. Although the temp seemed to have dropped and rain picked up as we got into Big Meadows. I put more clothes on.
Neva and I were back on the road. I was feeling recharged. That only lasted about 10 miles. I started to overheat. Bonzai SAG passed us about Mile 60 and we stopped to drop off some clothes and get some more snacks. Then we come up on Dan, who had some technical difficulties. He continued on with us. At this point I was at a low. I did not feel like eating or drinking and felt nauseated. Some parts of this section are foggy. We came to Mile 80 and had a quick bathroom/water break. Only 30 more miles to Waynesboro. All I could think was..."And I am supposed to do this whole thing again tomorrow?! Yaaa right." I then decided to take it 10 miles at a time. My neck and shoulders were starting to hurt. My longest ride this season had only been 55 miles...so the body was starting to feel it. I had been trying to eat every hour. Nothing seemed to be doing much. I had some LUNA Moons...YAHOOO...finally something gave me a 2nd wind. Mile 95 and I was feeling a little better. We reached Mile 105 and exited the park. The 3 of us were ecstatic...it was 5 miles mostly downhill to the hotel. We arrived there with HUGE smiles.
Got checkd in, showered, drank beer behind a dumpster, went to dinner, searched for chocolate with Dan, and was in bed around 11pm.
DAY 2
I slept like a log. Woke up feeling ok. My stomach seemed to have calmed down after drinking half a bottle of Mylanta the previous day. Got ready to go, had some breakfast, and Dan, Neva, and I were back on the road at 7am. holy shoot...my butt...it was gone and it felt like I was sitting on a pillow. I had switched from tri shorts to cycling shorts for Day 2. I hate cycling shorts and NEVER wear them. It was going to be a rough day. First 10 miles are mainly uphill. Dan and Neva seemed to be doing well and chatting amongst themselves. What the beep was wrong with them?! buhaha I was very quiet and everything really hurt...but that was the lesser of my worries...felt very nauseated. The thought of eating or drinking anything made me feel volatile...not good. We entered the park...I felt like throwing in the towel. Started pondering how long the Bonzai SAG would take to get to us if they left at 8am...could be awhile. Suck it up. Mile 80 (counting back down now)...we stopped for bathroom/water. Spirits up a bit knowing that the hardest part of the ride was over. 10 miles at a time. Then Nate Miller came at us form the toher direction...yipeeeee. I felt better. He is twice my size...so I got on his wheel and he rode me into Big Meadows...lunchtime! Had some more bad vegetable chili. I was going to finish this thing.
Back on the saddle. I felt refreshed and like the end was in site. Dan, Neva, and I hit Mile 31 in no time...quick bathroom stop and back on the road. I was ecstatic...less than 30 miles to go. But also dreading the serious 3 mile climb at Mile 24. That might just kill me. My knees and neck/upper back were hurting the most. The nausea had become better...LUNA moons and Clif blocks were keeping me going. Then we hit it...Mile 24, 3 mile climb...holy shoot. Felt decent the 1st mile, 2nd mile was a struggle, and 3rd mile I wanted to get off my bike and punch myself in the face. buhhaha This is crazy. Finally it ended...and we were going downhill...fast...into fog...it was cold...and I was seeing stars. Maybe I was delerious...oh well...just hold on only 15 miles to go. In and out of a lot of fog for awhile. Mile 10...yAHAHAHAHAHOOOO. Almost done. And then we were back at Dickey Ridge...I was SO happy and SO proud of myself.
solid 210 miles!
Polar Bear Sprint - Nils Tcheyan - 5/2/2009
Swim = 1:45/100yds
Bike = 20.22 mph
Run = 10:03/mile
Here's my race report:
The Polar Bear Sprint Tri in Brunswick, Maine was my first race of the season and I was using it as a tune-up for the upcoming Columbia Tri and other olympic distance races. It's a 525 m swim, 12 m bike, and 5k run. This is my third year racing. This year I am focused on olympic distance races and especially improving my run and mental toughness, and working with R2R I am already seeing improvements in my pace.
I would normally have done a race closer to home, but this race had extra excitement for me. We had gotten to know Brunswick because my oldest son Zach (23) had graduated from Bowdoin College, the host for the event. Zach's girlfriend Carolyn, a student at Bowdoin, was registered, and her mother Kate was coming from Wyoming to race as well. In the weeks prior to the race, I encouraged Zach to train, and took a few opportunities to let him know how my training was progressing, including a PR 10k race. So the pressure was building as race day drew nearer. Picking up our race packets on the afternoon before the race, Carolyn casually wondered aloud whether I expected to beat Zach in the race. And earlier, my second son Michael (21) had called to tell me that Zach was worried he might come in behind me..."Just go for it Dad," he said, "just get that competitive fire going!" So the table was set, as they say.
The morning of the race was beautiful, crisp, sunny, after days of rain. We arrived early to set up. I looked over my bike carefully, reset a part of the front tire bead had come off the rim since I had replaced the tube after a flat. I went through my warm up routine, and felt good, relaxed, ready. With about 400 participants in the tri and duathlon the energy level was high, students, age groupers, and spectators mingling in the brisk morning.
The race started as scheduled at 8:30. Kate's wave started at about 9:30 and then Carolyn's. Our swim wave was set for about 10. Zach and I set ourselves up to swim in the same lane and I casually remarked to the lane judge that "All the pressure's on him. No one expects me to win, so all I need to do is swim my own race." We pushed off the wall and I watched with one eye on Zach. He kept up for the first lap or so, but was working hard. I pulled ahead and by the end of the swim I had lapped him. I was excited and moved quickly to T1 and the bike. The adjustments to my bike fit that I had made over the past weeks had shown faster paces in training, and the extra adrenaline from the race gave me extra energy. I knew that my only chance at winning was to try to extend my lead because the run is my weakest leg by far, and Zach's a strong runner. Off the bike, a slight delay in T2, but still no sign of Zach as I left the transition area. "Keep going," I kept repeating to myself, "you still have a chance." I was starting to see myself crossing the line ahead of him. Still no sign of him at the first mile. And then I heard a voice from behind yell out, "Hey Nilo!" I recognized Zach's voice. "Oh *@&*@," I yelled, and then quickly apologized to the woman running nearby. I looked back, and there was Zach, running easily, his head bobbing left to right a bit, a trademark of his form. He smiled broadly at me as he passed and encouraged me, "Great job Dad, come on, keep up with me..." I watched him run in his relaxed way and move steadily ahead. With that part of the race decided, I refocused and worked at keeping my run pace. At the finish, Zach, Carolyn and Kate cheered me coming in. Zach finished with a 4 minute lead, Carolyn second about 3 minutes behind Zach, and then myself and Kate. My overall time of 1:19:47 was built on my fastest swim and bike splits yet. My run was better but not what I wanted it to be.
So where do things stand at this point? This race reminded me of the challenges I face to improve, and gave me the joy of sharing a passion with my son. It renewed my enjoyment of the sport. Plus, the season is just beginning. A rematch is coming, June 20 at the Hot Springs, VA sprint. My youngest son Lucas (16) is entered as well. Zach had already done his analysis of the course, and pointed out the advantage I would have since it’s a longer open water swim and bike course. Between now and then I have weeks to continue to train, as well as the Columbia Tri this weekend. So I should show up on June 20 with my game ready-- it's still a close match up and I'm not done yet. And who knows, Lucas is in the mix too...so maybe I have a shot at taking him if Zach gets out of reach...
St Anthony's - Steve Grassi - 4/26/2009
My friend Joe and I headed out of Northern VA Thursday morning at 4a and drove straight through to St. Petersburg, FL. The trip was uneventful which was exactly what we hoped for. It took us approximately 14hrs... just enough time to check in, unpack all our gear, grab dinner and hit the sack.
Because we drove all day Thursday, we had the luxury of sleeping in Friday morning. We grabbed breakfast at the hotel then left to scout for parking areas near transition. I was happy to see there was an abundance of parking close to the beach so we only had to walk two blocks to the race start for our practice swim. The weather was awesome.... 85 degrees and sunny. It was cooler down in Florida then it was in Northern Virginia (in the 90's). After our swim, we walked over to packet pickup, spoke with several people we knew from the DC area, purchased a few items from the expo, then headed back to the hotel for showers and had dinner with friends.
Saturday started just like the previous day; sleeping in and a continental breakfast. This time after breakfast we headed to a bike trail for a short, "traffic-free" ride. We got a little carried away and ended up riding 16 miles. The whole way back to the truck we were pedaling into a head-wind. It was 2p, the sun was beating down and I started thinking to myself, "this may not have been the smartest move." After our ride we drove to the beach to put our bikes into transition. That's when I found out my bike rack was in the main lane three racks up from the bike/run out. Same as last year..... Schwweeeeet!! After racking our bikes we went for a quick swim. The wind continued to blow making it interesting. Because our ride was longer than we planned, we just ended up swimming 1000M. Swimming is normally hard for me but I was happy to find the wind and choppy water didn't make it any harder.
Race Day: The alarm sounded Sunday morning at 5a... we ate, got dressed and headed out the door to get body marked. While we were in line we heard someone say the swim was going to be optional because it was too windy to get enough boat support out into the water. I realized a breeze was blowing but it didn't feel any harder than yesterday. I was a little concerned, though. One part of me wanted to try the swim 'cause I figured I could do it, but the other part didn't want to get half way around to find that I should've opted out. After entering transition the announcer said the swim was cancelled with the exception of the pros. The next couple of hours felt a little strange because everyone was walking around with puzzled looks on their faces.
After the last pro finished the swim and T1, the race officials lined up race participants by waves and race numbers allowing them to start one-at-a-time every 2-3 seconds from the swim out. Participants were allowed to wear anything, including bike shoes, gloves, helmets, etc. Most people ran into T1 already fully dressed in their bike attire, grabbed their bike and headed out.
T1 - 1:19 (fastest for me by far w/ no wetsuit, no exhausting swim and wearing most of my bike gear)
Because the swim was cancelled I planned on going full tilt on the bike just to see what happens. Out of T1, I hopped on my bike and pedalled down the two brick roads that start the bike segment. Then I noticed a couple minutes later I never started my watch.... Great! I started it right then it so I could at least use it to monitor my heart rate. A couple minutes later it started beeping at me telling me my heart rate was up to 168. I felt pretty good so I figured I'd just keep the pace I had... well, the darn thing beeped the whole ride. I decided to use it as a metronome to help me keep my pace which actually worked out quite well.
40K Bike: 1:09:12 (21.6 avg)
T2 was uneventful but faster than usual for me: 1:55
I was a little tired for the run and it was hot like it usually is there. Several factors crossed my mind on why I could've been tired but I figured I'd ponder that later. I kept my strides short with a high turn-over. It didn't take long to get the feeling in my feet back. I made sure I grabbed a disposable bottle of my InfinIT solution before I left T2 so I was good to go. I like having the choice of using the aid stations.... today was mostly water dumped on my head.
10K Run: 50:16 (8:06 avg)
Total Time: 2:02:41
Overall it was a great weekend and a great race. I PR'd in the bike and run, but w/out the swim (draining most of my energy) I can't really compare it to any other races. Regardless, I still had a good time and I'm ready for Mooseman in June.
St. Croix 70.3 - Steph Colburn - 5/4/2008
May 4, 2008 was my first full distance 70.3 race and why choosing St. Croix is beyond me. All I kept hearing was how hard this race is and being one of the hardest races at this distance made me rethink my decision more than a few times.
The training was hard to accomplish with the weather this winter. Cold, wind, rain was the complete opposite of the conditions in Croix. Sun, hot, wind and rain, well at least two of the conditions I was use to.
Traveling to the race is always an adventure in its self with the availability of bikes getting on the plane with you and there were a lot of bikes that weekend. However our bikes made it with no problem which is a blessing.
My nerves were on edge and I was waffling back a forth about doing the race at all. I kept having problems with my rear wheel days before the race and I had resolved myself to not doing the race if I was going to have to stop frequently to add air to my tire. That would make anxiety levels rise even more. The bike course is really challenging in it self without me having to stop all the time. I finally got my bike wheel fixed and now I had no excuse but to do the race. Yikes!
The day we all went to the harbor in Christiansted for the group swim it was windy, very choppy and rough and that didn’t help my nerves at all. I still got in and swam a short distance and happily got out. At least I got a little used to swallowing salt water. Not a good idea except that did help my salt intake for the day.
It was another early race morning. Awake at 4, try to get some breakfast down and ride to the start and be there by 5am. Body marking, set up transition and then wait to swim to the start. You know in a way that is good. Riding to the start helped with warm-up along with the short swim to the start on the Cay in the harbor. You would think that helped the nerves, well, not mine. We had to be at the swim start by 6am. More waiting. I read an article once and the reporter remarked on how Triathlon was a hurry up and wait day. He is so right.
The waves started at 6:30 with the Pros first and all waves followed 3 minutes apart from there. I had to wait longer because my wave was the very last one. Don’t you just hate that? The last wave? I must say for my swim I was cruising along. I had a good first ocean swim. Even though I swallowed a small amount of water, yuk, and felt a tad bit nauseous everything was good. As I reached the end of the swim I reached up to grab the poles to climb out and these two hands reached in and fetched me from the water. Wow, that was great! I wondered if he could be with me on the bike with those helping hands on all the hills. I guessed not! I ran to my bike, trying not to loose my cookies from the salt water and was off on the bike.
This is where the rain started. Great, the last thing I wanted to happen. They had just paved parts of the road which was slippery enough without rain on top of it. Did I mention it was pouring? Within the first 2 miles there was a crash, not mine thank goodness. That girls is going to have a long day. I rode conservatively knowing the roads were slick and not to mention it was going to be a long day for me. I had made a pact with myself saying that I was going to ride as hard as I could when I could and grind it when I had to. At mile 20 or so was the infamous “BEAST.” That climb that starts at 14% and tops out at 21%. OH MY GOD STEEP! Well knowing what was coming at the end of the bike and with 34 or better miles to go I walked it. Walking was faster than some riding but that bike seemed to weigh 100lbs or more then. I was ok with walking . The rain had stopped before the “BEAST” which is really good because the descend is steep and a sharp turn at the bottom. So I am riding along and at mile 32 I see this person on the side of the road and I could not believe my eyes. It was Rob. I never expect to see him until the end of the race when he is waiting for me at the finish. (I’ll let him tell his story of why he was there). So I stop briefly to see if he was ok and I rode on. I left him on the side of the road to stew about his situation. When I reached the east side of the Island the winds kicked up. Head winds and cross winds with significant climbs, one after another. Yeah, that was fun! At least I had names of the hills sprayed on the road for my reading enjoyment. This is about the time you are so ready to be off the bike. And it could not have come sooner.
With the running what it to be said but you gut it out. It had been such a long day for me, longer than I had wanted. I just reminded myself about not time goal, just finish. Finish one of the hardest 70.3 in the world. Now that is something to accomplish. I just kept reminding myself of that when I came running into town , looking at the finish, just to turn around and head back out for my second loop. Man, can’t I just run over that line now? Please? And just to add salt in the wound I was running into town again just to turn and run away from the finish line again before I turned to come back down to the finish. I was spent, hot, sizzling shoulders from the sun and ready to be over this race as I ran over the finish line. Now that is one picture of the finish I don’t want.
With all my fears and hurdles I over came that weekend my biggest one was finishing this race. It has taken a few days for me to come to the understanding of what I just did. 18 out of 27 in my age group not to bad for my first 70.3 race. Just think positive and all will be alright!
Double Luray - Mary Delaney - 2008
So, you have no doubt heard of the Triple T triathlon challenge. Well, that ain’t nothin’ compared with the Double L! These races, otherwise known as the Luray Triathlon Festival is held the third week in August at Lake Arrowhead, in LU-ray, Virginia.
This is a fabulous venue at Lake Arrowhead park nestled in the central valley of the Blue Ridge Mountains. The Olympic distance triathlon is Saturday and the Sprint is Sunday. But, the diehard triathlete studs “Do the Double.” The reward for mastering both events? A beautiful wineglass, etched with the race name and logo. And, in 2007 if you raced both days, you received a complementary entry into one of the 2008 races. At press time, it had not yet been announced if that would apply to the 2009 race, as well.
August 16 dawned foggy and cool. But, the weatherman promised clearing and sunny, warm weather. The Olympic competitors lined up for body marking and chip pick-up. This increasingly popular race closed prior to race day.
Lake Arrowhead is a fairly shallow body of water, so the cool weather of the previous week had dropped the water temp into wetsuit-legal range. (In 2007 wetsuits were not allowed.) After a beautiful rendition of the national anthem was sung at the beach, the first wave walked across the soft, sandy beach to the in-water start. My wave was 4th of 5, as is the usual position of 50+ women. The first 50 feet of water was very stirred up and there was no visibility, but I kept my eye on the yellow turn buoy ahead. I felt great and started pulling myself through my wave, soon passing caps of other colors. (That is always a good thing!) Soon, I was taking the 2nd of the 2 loop swim course, up the boat ramp, peeling off my cap, goggles and getting the wetsuit to my waist. Ended up improving my swim time by nearly 7 minutes!
Up the wooden stairs between rows of cheering spectators. “Go Mary, Go TriCats!” came the cheers. (Truthfully, I had not worn my TriCATs race singlet recently, and had forgotten how many cheers it always brings!) I picked up my pace and exited T2 without incident.
The fog was lifting and the sun was emerging to warm my chilly self, as I took the left turn out of the park to face the first of many Luray hills. These hills are notorious for not looking that bad, but kicking your butt while you try to figure out what the problem is with your bike or yourself. On the first of those stinker hills, Laura Novak came up behind me and said, ”This has got to be the worst part of the whole course!” As she rode on, I yelled, “Oh yea!”
Laura is a total triathlon animal! She also did the Double L in 2007 as well as this year. And this year, she had her 10 year old, Brendon with her. They camped out. Brendon, an accomplished triathlete and veteran of the Principle Fitness Kids’ Triathlon, was one of the loudest voices in the crowd! Look for him on the podium in about 4 years!
There are several rather sharp turns on the bike course, which the police and sheriff’s department monitor well, keeping the cars back for the bikers. They have the flares and the flags. Many, many volunteers wearing day-glow green t-shirts do everything from traffic control to in-water support to directing you to the least crowded porta-potty! They were outstanding!
It is a 2-loop bike course for the Olympic distance, in the shape of a lollipop. It is a little mystery how it can be uphill both going out, and coming back in, but that is Luray! Working my way through the hills, a guy flew by me, and I noted the E on his calf. My first thought was, “Wow, they started the Elites last?” Just then another E-calf speed demon was by me like a shot. Oh, right, they are on their 2nd lap…was I hypoxic already? Hardest part of the bike ride is just as you think it is time to hit the park and you are cruising along on a great winding downhill grade, you take a bend and look straight UP the last and biggest hill on the course. I knew it was coming, from last year’s race, so I just downshifted my Litespeed and cruised on up the hill. Not so for many. Several dropped chains, dismounts and groans were produced by this little bump in the road. And, we got to do it twice!
Finally, back into the park and through T2 and out to the 2 loop run course which was, SURPRISE, hilly! Actually, I like this run course. There is some shade, some sun and lots of rollers. There is a water station just as you leave the park and then another just after the turn-around at 1.1 mile. On any run, longer than 5 miles, I always take my own bottle with our custom Infinit mixture. I don’t drink water on the run, and don’t like Heed, so I just avoid the aid station crush, except to grab a cup of water to pour on my head.
Al, my husband and partner in Rehab to Racing, has been sidelined from racing since his back surgery in May, but he was volunteering and he was the flagger at the junction where the bikers were still entering the park and the runners were turning around. As I made the turn, he pointed a finger into my face and yelled, “YOU!...Are second!” After I recovered from the surprise of that move and regained my bladder control, I yelled, “I know!”
I know the gal who was in first place in my AG. I was out of the water just behind her, but had a faster T1, because she came up behind me on the bike and I didn’t see her again until the run. She had a good 20 minutes on me, so that was out. No making up 20 minutes in an Olympic race. I concentrated on keeping a good high cadence, staying hydrated and watching for runners I knew! There were a lot!
Last corner into the park, thanked the volunteers and cruised to the finish line. Gotta love that feeling! Good results for me for this course. Set a PR on the swim, solid bike time and good run. Finish time 3:04. Took home a little 2nd place hardware, well, glassware.
David Glover, the mastermind of the Luray Triathlon Festival, awards his winners with a variety of glasses or decanters, etched with the race logo. Very cool!
Ken DelRaso (another TriCAT stud) handily won his AG.
Sunday, August 17. The 2nd half of the “Double L.”
“OK, whose stupid idea was this?” That was the mantra of the day! (I have to admit this was also the question, last year, when we concocted the idea of doing 2 races in 2 days.) And, I have to admit that it was Rob Colburn and my idea, but we blamed it on their dog, Theo.
Today’s race had a 9 am start, as opposed to yesterday’s 8 am start. This race was full, as was the Olympic. Many first-timers in this race, as evidenced by lots of breaststroking in the swim, many apologies when two bodies collided in the water and lots of sneakers on the bike pedals. But, we have all been there, whether we choose to remember it or not.
My buddies, Stephanie and Katie took our warm-up run and pulled on the wetsuits.
The water had warmed 2 degrees but was still wetsuit legal. Most racers did not wear a wet-suit. Me? If it is allowed, I wear it. You are always faster in a wetsuit, assuming you can get out of it quickly. That means, practice it!
I swam around many breaststrokers and sidestrokers to hit the beach and up the stairs. PR’d this swim by 3 minutes! Not my best T2. I was slow getting out of my wetsuit today. What’s with that? One lap on the bike and one lap on the run…sweet! Finish line…even sweeter! New PR for me at this race 1:52.
Cheered in lots of racers and loved watching the smiles of the finishers! Also we loved the pizza at the “feed station!” The live music gave way to the award ceremony, which was very efficient and entertaining. Ken DelRaso had “upgraded” (as he said) to the Elite group today. He was 2nd in that group. You should see him fly! Amazing. And he beat David Orton. Go Ken! Expect incredible things from him, going forward. Andy Potts, watch your back!
I took home one size larger wine glass trophy today. That is always good!
Many thanks to Case, Adam and Rebecca for the support at the TriCATs tent! The bagels, bananas and watermelon were great!
This is a perfect race for newbies as well as the experienced triathletes. It is close, a gorgeous venue and very well run! And, you can show how much of a triathlon animal you are by “Doing the Double L!”
Race for Life (Part I) - Dave Conover
During the 2005 racing season (my 13th) I had been training for an Ironman race (my first with coaching from Gail L and Eric S of Principle Fitness). At the time I was 54. I was training an average of 10 and 12 hours per week and was scheduled to compete in appropriate races (Blackwater, Timberman Half, Columbia and a few Sprints). The season was going well, as was my training. I come from a swimming background (Catholic University late 60’s) and have always had difficulty training or racing the run especially when it is hot and humid. I know about hydration and calorie intake and think I have always had that in check. So as far as I know I was doing all the right things to train, race, prepare, etc. for the 2005 season.
Timberman Half in late August (a great race and venue in the middle of New Hampshire) was cloudy with light mist during the swim and light rain to cloudy during the bike (32+ swim and sub 3:00 bike). When I started the run the sun came out, with increasing humidity and heat, so the run was a little more difficult than I would have liked. I wear a heart rate monitor and then, as now, my HR for the swim is rarely over 130 and for the bike it is typically 140 to 155, unless really pushing up a hill. The run will always be 155 to 165 unless I really back off. Anyway, the run was not easy and I was going slower than I would like, but just didn’t want to push it through the heat, etc. The last half-mile of the run I turned it on and finished strong going in the mid-170's (in my ~100 races I can count on one hand the times I really put the hammer down at the end of a run). Anyway I felt fine right after finishing, just hot, tired and thirsty.
Thirty minutes after the race, while getting my stuff out of TA, I experienced a very sudden clammy sweating accompanied by a “3 out of 10 pain” at my sternum. (In the medical field the Visual Analogue scale [VAS] is used to describe pain from 0-10, with 0 being no pain and 10 being the worst pain you can imagine.) I had just had a soda (something I had never, never done after a race - but I felt so thirsty for something cold) and figured the pain was gas. I got in the lake and the pain and sweating did not go away. My son Mark, who had also done the race, and my wife Louise (a competitive tennis player) took my bike out of TA and back to where we were staying, a short walk up the road. I went to the medical tent where they took my BP and pulse and said all seemed normal given this was post race and it was hot, but if I wanted, I could go to the ambulance and see them. I did and walked there with my backpack from TA with the “3 in 10 pain” in my chest and a little sweating.
The EMTs asked me about symptoms, took BP and said it was likely a hydration issue, IV’d me and said it might be best to go to the ER to have things checked out. They took me to the ER (Mark and Louise followed). During the 3 hours I was in the ER, they constantly monitored BP, took a chest x-ray, did blood work and an EKG. After three hours the pain had gone away and they said I was OK and released me, advising me to take it easy.
I went back to our B&B and we went to dinner. I felt fine. I hung out on Monday, relaxing in NH. I did take a short hike with Louise and noticed when I exerted myself going uphill, that sternum pain came back at “1 in 10” and when I stopped walking it went away (remember the ER said take it easy so I figured an easy hike was harmless). Tuesday, before driving back from NH I took a short easy swim and again, that small pain. Then it happened again when we got home that evening and were unloading the car. I never had any inclination of what was going on since I went to the ER, and they had cleared me. Also being fit and having just done a Half Iron nothing of any significant medical concern really entered my mind.
I decided the next day (Wednesday, now three days after the race) to see my GP (Dr. Greg Bentz). He advised me to see a cardiologist. I got an appointment with Dr. Jonathan Yager in Reston (Cardiac Care Associates) who examined me that afternoon. He secured my EKG from the NH ER, my historical EKG from Dr. Bentz and took a new EKG, looked at the blood work from NH and said "you had a heart attack.” I was shocked, being an athlete and all, that this could happen to me. From the race until Dr. Yager’s diagnosis, a heart attack was never brought up by anyone and I certainly never even thought "I wonder if it is a heart issue.” Anyway, I got a chest x-ray that afternoon as instructed and I was placed in a room at the IHVI (Inova Heart and Vascular Institute) at Fairfax Inova Hospital. The next day Dr. Andrew Keller gave me a cardiac catheterization and inserted a stent in one of my arteries. Apparently, while running hard that last half-mile some plaque in the artery broke loose. It took 30 minutes or so for a clot to form inside the artery where the plaque had been, restricting the blood flow to the heart muscle. They said everything else looked good. I know now from volunteering at IHVI in CVOR Pre-OP (300+ hours since April 2006) that if the catheterization had showed anything abnormal, I might have been getting a CABG (cardiac artery bypass graft) and not a stent. I was sent home 2 days after receipt of the stent, given a regimen of pills and told to take it easy for a week or so but also take some short walks.
Having been through this myself, and seeing others come to IHVI at 5 a.m. Mondays when I am helping in pre-op, I can honestly say even if you are a "healthy" athlete, eat right, compete, have no weight issues, you are not immune to injury of any kind…in this case a heart issue. Looking back on it maybe the long hot runs and feeling "punk" at times during the summer may have been a precursor, but the results of the catheterization said other than the clot, all else was OK. In the end it happened and changed my outlook on life.
We think we know why this happened and the key is that I listened to my body and was in good shape already. Not listening and/or not being in good shape might have changed the outcome. Anyway five weeks after the event, I officiated the VA Tri Series race at Serrando Lake and seven months later did the Kinetic sprint (and 5 other VTS races in 2006). The moral of all this is to listen to your body, react accordingly and never take anything as normal, without checking it out.
That's the story with the heart issue. The next deals with the embolism four days after the stent (yes I listened to the pain when I took a deep breath) and then after that I’ll cover the cardiac rehab and back to racing.
Check back for parts 2 and 3 of Dave’s story.
IM Louisville - Neva Fulkerson - 8/31/2008
So my race reports have a tendency to be a little long. Hopefully if this does get long, I can at least keep you interested.
Pre-Race:
The morning of was a bunch of nerves! I was really going to do this. All those months of training and sacrifices all for this day, my first IronMan. I had a decent sleep the night before. Got into bed around 10 but woke up at 1, tossed and turned for an hour or so and finally drifted off again to wake up two minutes before my alarm at 4:30. I ate my normal race-day breakfast of two pieces of bread with peanut butter, banana and some strawberries. Probably not enough, seeing what other people eat the morning of but I know this works for me so I stuck with it. I grabbed some Gatorade and powerbar as the race start was still over 2 hours away. I wasn’t sure I would be able to eat it but at least I would have it just in case. I grabbed my special needs bags and headed down to the parking lot to meet up with Craig, Brian Crow and our gracious driver, Sam. We headed over to the transition area. As we were walking to the area, it hit me. I had just left all my fluids back at the hotel! I frantically called my husband back at the hotel and after 4 tries he finally picked up. While I was waiting for him, I pumped up my tires, laid out my jersey (I stupidly forgot to put that in my bike transition bag the day before), and dropped off my special needs bags. After a few more frantic moments with Craig giving Bryan directions to the transition area, I met up with Bryan, got my fluids, and dropped them off at my bike but not before realizing that I had told Bryan to use the wrong powder, I accidently had him make my ‘high calorie’ drink with protein powder rather then my perpetuem. I tried not to think about it knowing that I had more than enough gels and bars to survive. I just prayed my stomach would be okay with that.
We finally made it down to the swim start. Got bodymarked, dropped off our morning bags and headed to stand in line. We had about an hour until show time. I waited for my family and friends to show up. I desperately needed those last minute hugs. I finally saw them with about 20 mins to spare. The anthem was sung and at 6:50 the Pros took off. Now it was show time. For those that don’t know, IMKY is a time trial start instead of a mass start. So that means we have to stand in line and patiently wait to jump in the water. They said it would be about 1 person per second and that turned about to be about right. (Total time to get everyone in the water was about 43 mins.)
Swim:
The clock said 7:15 when I finally jumped in the water. It was a little warm. We were told the temp was 84.3. No wetsuits, which was fine with me. I had purchased a speedsuit a few weeks back and was looking forward to actually using it. (And I had not even brought my wetsuit thinking all along that I wouldn’t be able to use it.) I don’t know if I just got lucky or what but the swim was good. It seemed that every time I looked up and thought I was about to run into a group of swimmers the next time I looked up it seemed like the sea of swimmers had parted. I maybe got hit once or twice but nothing big; only small taps. I fell into a good rhythm soon after the turn, it was hard to find that rhythm in the channel just because of the amount of people but everyone spread out right after the turn. Some people went towards the middle of the river as we were told the current was at the strongest there. I started to move towards the middle but didn’t want to get too far off course and swim much more than I needed to. Before I knew it, I was going under the second bridge and knew from the practice swims that I had only about 10 mins left in the swim. I kept up my rhythm and cruised into the finish. I got out of the water and immediately checked my watch. I was shooting for sub one hour, just missed that goal but maybe if I hadn’t been sidelined from swimming for 10 days starting just two weeks earlier due to flying over my handle bars on my last long training ride I probably could have done it. Oh well no regrets.
Swim time: 1:04:18 (115 overall, 5th in my division)
T1:
All the help from the volunteers was so unusual but so appreciated. I ran up the ramp, they called out my number and all I had to do was run by and grab my bag. I ran into the changing tent. I sat down and had two volunteers to myself. One pulled off my speedsuit while the other dumped my bag and pulled out all the stuff I needed. I got on my socks, halo sweat band, little bag of goodies, sun glasses and I was off. I got a quick spray of sunscreen on the way out and I was off to grab my bike. I saw Scott and Reid just outside the tent. It felt good to see some familiar faces. Then up by my bike I saw my whole crowd. Of course my sister was yelling the most and the loudest. I never missed my posse when my sister was near! Threw on my jersey, grabbed the bike and threw the ‘I love you’ sign into the air to my family and friends off to start my 112 mile journey.
Bike:
My goal on the bike was to do under 6h30mins. I felt pretty confident that I could do it but I had driven the course on Friday and it was a lot hillier than I thought it would be. I felt ready for it as I had done almost all my long rides out in Purcellville on as many hills as I could get. I started out on the bike feeling pretty good. In my mind I had broken the course up into sections to make it a little more manageable rather than trying to tackle 112 miles at one time. While heading out River Road, lost one water bottle about 2 miles into the race going over the rail road tracks. Unfortunately because of the fluid mishap and not having the perpetuem I couldn’t afford to lose my Gatorade so I had to quickly stop, turn around and grab it. I continued out River Road and was thrilled when I saw a little change in the course. I thought we were going to have to go up this huge hill only 9 miles into the course but we breezed right past that turn and took the much flatter route. I couldn’t help thinking that things seemed to be falling into place for a good day. I knew that there was much more to come and now wasn’t the time to get ahead of myself but it did bring a little smile. I cruised along toward the out and back which I was considering to be section two of my broken course. I tried to keep my HR down as much as I could knowing that most of the day was left to come. The winds had starting to pick up a little but I just kept telling myself that everyone had the winds and we were all at the same ‘disadvantage’. The second ‘section’ was an out and back. This was considered to be the hilliest part of the course and I would have to agree. I had ridden part of this on Friday after driving the course (a huge storm rolled in and so I only did half which made me nervous on race day, the second part looked worse then the part I did). They had warned us about the bridge at the bottom of the hill being extremely bumpy, and my biggest concern was water bottles popping out. I made it out with no problems but this was the part that I had done before. I did the turn around and grabbed my first bottle of water. Oh, cold water felt good. The second half was thankfully uneventful as well. It got fast going on the downhill which freaks me out a little but I survived and thankfully survived the huge uphill waiting on the other side as well. Once I finished that, I knew the next section would be the loops. I was looking forward to starting this as I knew one I would see my friends and family soon and eventually we would have a tail wind! The next section to La Grange with all the many spectators was pretty uneventful. There were a few couple close calls with officials and drafting calls but luckily none for me. I saw Scott and Reid just before La Grange. Scott gave me my update (as he would all day Thanks Scott.) telling me I was 5th in my division. It was hard to really know because of the type of start but at least it should have been somewhat close. I then saw Steve and Brad and knew the rest of the gang couldn’t be much further. All I had to do was look for a 6 foot sign being held up by bright yellow swimming noodles. Oh and just listen for my sister too, those lungs were still going strong. I saw them, gave a smile and blew a kiss. I couldn’t wait to be back for the second loop so I could see them again. I kept moving along hoping to keep the day uneventful but no such luck after the next turn. It was on a single lane road, one that when I had driven it two days before got me a little nervous with it being so narrow and lots of blind turns. It turned out the narrowness and blind turns weren’t the problem. It was my chain! I dropped it twice on this road, once on an uphill, that was fun! And not the type of drop that I could pedal backwards and get it back on, no it went over the front and wrapped around my pedal. I had to stop the bike and manually put it back on. Dropping it twice in less than 2 miles really got me nervous. From then on I made a very conscious effort when shifting gears. Shortly after this I was starting to feel tired and hungry. Not a good sign. I knew I could not let it get any further. I had been trying to stay up with the calories but guess not enough. I managed to eat half a power bar and down some fluids. I quickly started to feel better and just made sure that for the rest of the race I focused on my nutrition. Then at the beginning of the second loop I dropped my chain again! This was getting frustrating. I got it back on quickly but still had one girl in my age group pass me then and this was the only time I let it get to me. I figured we had enough miles I could over take her again at some point. All day I kept telling myself to race my race and not let others passing me get into my head. I had no idea how this run was going to feel and didn’t want to make it worse by overdoing it on the bike. I did manage to pass her within the next couple of miles and settled back into my mindset. I didn’t have too many other girls in my age group pass me all day, one girl and I played cat and mouse most of the second loop, we even chatted a little about it during one pass. On the last stretch home she took off so I let her. I really did not want to push it too hard on the way home to try and conserve some energy. I did get passed by two more girls in my age group in the last 10 miles of the bike but for some reason I didn’t get too concerned, which is amazing because for those of you that don’t know me very well, I am extremely competitive. Somehow I managed to keep that in check for this entire bike. Not sure how but I did. Well, I was finally back to downtown Louisville. I had survived the bike and did better than my goal. I gave another smile to my family and friends and strolled the bike down to the volunteers and went off for my T2 bag.
Bike Time: 6:18:06/17.77mph (7 in my division)
T2:
I remember grabbing my bag and feeling like I was in a complete fog and a little woozy. I got really nervous there wondering if I could survive the last portion, oh only a marathon run. I had already done 114.4 miles, what’s another 26.2? (Please note the sarcasm.) For that fact, I didn’t rush in the changing tent. I knew not to stay too long but didn’t want rush it. The best part was the port-a-potty. I had tried to go on the bike, for almost 4 hours of it but my husband had placed bets the night before saying no chance I would be able to do it and he was right! That is harder then it sounds. Finally time to start the run…
Run:
The run started pretty smooth. I had not scoped out the course but a few had told me it was pretty flat. I was happy about that. I like hills but not usually for a marathon. I was keeping track of my miles and felt like I was doing a good job of keeping a good pace. I was feeling okay, the bike had left my chest very tight and deep breaths hurt a little. All the fluids and food had left me feeling really full, not a good sign for my acid reflux. Mile 3 is about where it started to go downhill. I will leave out most of the gory details. I will just say from about mile 3 to mile 13 I think I threw up about 10 times. My acid reflux was back with a vengeance. It had been pretty calm during most of my training. I couldn’t keep any fluids in me and to top it off I was having GI issues. When I saw my friends and family at mile 5, I told myself just keep smiling. Don’t let them know you are hurting. I think that helped some and knowing that I would see them again soon helped too. I had caught up with Doug Steele early in the run, I think about mile 6 or so. He was seeing that I was struggling and recommended the coke to help settle the stomach. I think eventually it did help (Thanks Doug!) though I knew it wasn’t good for my acid reflux. The run was two loops out and back with the end of the first loop passing right by the finish line. For some that might have been torture but for me it just pushed me more. I couldn’t wait to finish the second loop so I could be one of those crossing the finish line. I remember seeing Scott right after the start of the second loop. He asked if I wanted another update and of course I said yes. He told me I was 4th, which surprised me because I thought I was 3rd. I think this gave a little push. He told me to just keep going steady and strong. I was a little doubtful because of how much I was throwing up but very soon after that something just clicked. I switched over to just water at all the aid stations. I walked through each one to make sure I got all the water, took endurolytes at every other station and a gel at every third station. After the half way point, I never threw up again. My body just started feeling good. I saw my family again just before mile 16 and they couldn’t believe how much better I looked. They gave me another update as well and this time they said I was 3rd. That was more like it! I was slowly picking up the pace. I noticed that I was finally under 10 min/miles again. I had broken the run into section as well and at this point I was waiting for mile 20, all that was left after that was a 10k. The turn around was very soon after that and that fueled me even more. I knew this was the home stretch. All this hard work and months of dedication were about to pay off. I don’t know how I did it but somehow managed to cruise the last 1.8 miles in an 8:08 pace (just a little over 8 miles before I was barely making an 11 min/mile). I absorbed every bit of the finish. The crowd was amazing. It didn’t matter who you were; they were cheering for you like they knew you. I crossed that finish line with the biggest smile on my face. I had done it. I was an Iron(wo)man. No words left to describe it…just simply amazing.
Run Time: 4:09:52 (2nd in my division)
After an interview with the local news station (yep, you are talking to a celebrity!) we made it down to the convention center for my massage and food. After the massage, I noticed they had posted the some of the race results. I quickly found my name and could not believe that it read I was second in my age group! Oh my goodness, I just qualified for Kona! What an amazing way to top off an already perfect day.
You bet your bottom dollar I took that slot to Kona so I get to do this all over again in 5 weeks. Scared? A little but I plan to just go enjoy it. It is a once in a lifetime opportunity and I am going to enjoy every minute of it.
Duke Liver Center ½ Ironman - Arlene Klauber - 9/14/2008
Well, I had my pre race melt down Thursday night and I wasn’t sure at that point I could do this. Before this I was always somewhat confident of finishing, but not this time. The race update was issued and I read it very literally and thought I’m starting with a 24 minute deficit. I was in the 7th wave, scheduled to start at 7:24. In the instructions the statement of “course closes 8 hours after the start of the race” had me panicked. I know they start my time when I start but. . . . Fred and I started our journey driving to Raleigh, NC. We left home before 7 on Saturday, September 13, and made it to Raleigh just after 11. It’s great having a Garmen. We went to lunch then to packet pickup since pick up didn’t start until noon. It’s a small race so no expo but if you get a chance, you have to check out Inside-Out. It’s a wonderful tri-store- I think it’s a chain in North Carolina. Nice stuff. At packet pick-up I learn my race number is 57 (the year my sister was born-must be good luck). After packet pick up we drove over to the race site to check out the lake. Water is calm and wet suit legal-77 degrees. We drove the bike course so I could get a little familiar. It’s a tough course, long hills, rollers and some nice down hills and flats, a little bit of everything. There is a nuclear power plant on the lake and the bike course has us passing it twice. After viewing the bike course, we head to my sister’s house in one of the suburbs of Raleigh. One of the reasons for registering for this race is that they have never seen me race. After registering I realized that this race was listed as difficult. Oh well!!! My sister fixed a great pasta dinner then we just relaxed for the evening. Early to bed since the alarm will go off at 3:30 am. Fred had to learn to use my blackberry to keep friends at home up to date of my progress. Had trouble sleeping.
We arrived at the race site around 5 am. It was dark but lots of activity. The first announcement I heard was the official water temp is 79.1 degrees. No longer wetsuit legal. We could wear out suit but would not be eligible for USAT championship points or what I found out later, age group awards. Who needs those “stinking championship points anyway.” Decision made, I'm wearing my sleeveless wetsuit. I’m not proud. Next announcement was temp is 71 and expected to go to mid 90s; my plan is slow and steady Just get to the finish in 8 hours.
Transition is set up. Sun block on. We sit in the car and wait. Then another announcement, the race would start late. Lifeguards got lost on way to the lake and they can’t start the race without them. A 10 minute delay. Now I thinking about it being hotter by the time I start the run. With the 10 minute delay I’m projecting starting the run at 12:45 in the afternoon. I don’t care how shaded the run course is, it’s going to be hot.
Finally started the swim and took a little bit to get into a rhythm but once I did I felt OK. I was actually able to draft off of a guy in front of me for a while. I didn’t have any trouble seeing the buoys this time. I got excited because on the last leg of the triangle, I was able to pass a number of people. A couple swimmers were in waves that started before me and I knew that they were struggling to finish the swim and what that felt like from my previous swim struggles. The swim took 55:27.
Not many bikes left as I entered transition but that’s OK. Could find my bike easier. Left transition with another woman and we stayed together for a while. I passed her on the road going toward the power plant. Never saw any of the USAT officials but there wasn’t much of an opportunity to commit a foul either. I felt great on my bike and was very aware of hydrating. I was able to stay in the big ring for most of the ride only dropping to the little one for the short steep hills. My left foot started hurting about 6 miles before the end of the ride. Don’t know what that was all about. Rolled into T2 in 3:48.23. Not too shabby for the hills.
The run wasn't pretty, had to walk a lot because of the heat. It was a 2 loop course so we got the same hills twice, plus the first 2 miles was up hill. It’s a packed dirt/grass path through the park. Yes there is some shade but it didn’t matter. IT WAS HOT!!! Walked the hills, ran the flat areas and down hills. I just couldn’t keep my heart rate down. Did the course once go back close to transition and start over again. On my first loop, I was headed back and past a guy that was on his second loop. He thanked me for raising money for Team In Training because he lost his father to lymphoma 10 years ago. He gave me words of encouragement to finish. The second loop was very difficult. Fortunately, they had wet towels at each of the aid stations and not only did I take advantage of the towels but I stopped to put ice in my cap just to cool down. As I was nearing the finish, I saw my sister Donna and my husband, Fred coming toward me to greet me coming in. I had nothing left and knew that I left everything out there on the race course. My official time was 7:54.18. As I crossed the finish line, the clock was no longer on so I wasn’t sure that I beat the cut off until I sat down and looked at my watch. I didn’t get a finisher medal at first and asked if I missed the time cut off. I was told they ran out and said that I would have to email them and they would send it to me. Needless to say, I was very disappointed, my first half Iron man and nothing to show for it. I would be heading home with nothing but pictures that Fred took to show for my effort in the blazing sun. Another athlete was standing there and heard the conversation. He said that I had to have a medal for my first so he gave me his. He said that he sees the race director every weekend and it would be easier for him to get another one than for them to mail one to me.
Some thoughts after the race, I found it difficult on the run because there were no mile markers on the trail so I never knew how far I was. I will also be more careful in race selection, check out the courses before registering. I was also happy that my sister got the chance to see what triathlon is all about. I don’t think I can recruit her but she did say that she was proud of me after crossing the finish line. I think it was one of the most difficult things that I have attempted to do. I have to figure out a plan for next year.
ChesapeakeMan Aquavelo - Karen Ashbrook-Barnes - 9/27/2008
ChesapeakeMan AquaVelo
Total Time: 8:31
Age Group – 2nd/5
I signed up for this race just a couple months ago, with the intent of
only doing one 56 mile loop of the bike. I just wanted another long swim
to prove something to myself, having done the Bay swim slowly with torn
ligaments. But, not wanting to be a wimp, I gradually admitted to everyone
that I actually was intent on finishing the race. But at mile 56 of the
bike, I wanted off that bike bad. I had trained for 2/3 of this race
distance.
Swim 2.4 miles – 1:26:45
This was my favorite open water swim after 8 years of competing, better
than the Bay swim. The start was cool, with the rain, dark navy ominous
clouds rolling low on the horizon... It looked beautiful and dangerous at
the same time. This was also the easiest mass start. We all started in the
water at once, and I hardly had to maneuver for room. From what I could
tell the water was black, all muddied from the rain. Perfect for me
because I couldn’t see a thing. For the first time I know I grabbed many
jellyfish, but I wasn’t stung. I love my new DeSoto wetsuit, I was very
comfortable in the 70 degree water, and even got hot after 20 minutes.
The conditions were great, a little bit of chop and swimming straight
into it only on one leg of each 1.2 mile loop. I was really happy with my
sighting, stayed very straight, warily eyeing the occasional swimmer who
looked completely lost. People who can’t sight, or just don’t, irritate me
because they are unpredictable. One guy kept shadowing me and finally
decided to turn left – directly into me. Unfortunately he got cussed
heavily until he apologized. He didn’t know he crashed into my already
broken thumb, or that he caused me to have a severe calf cramp… I had been
trying to get away from him for 10 minutes already. Otherwise it was a
perfect swim.
T1 – 7:54
I didn’t plan on a fast transition – good thing. I knew I could not sit
aero for 6+ hours in my tri-suit, so I planned to change into bike shorts
and jersey with big pockets for all my food. Between changing clothes,
socks, using ear drops, staggering about, it took forever. But my heart
rate never went down. I figure that is what matters; I was still racing.
DeSoto wetsuit again is awesome, 20 seconds to get off.
Bike 112.8 miles 6:56 Avg 16.1 mpg
I spent much of the ride averaging 17mph (according to my bike computer),
but between the multiple toilet stops, delirium, cycling through rain and
river, giving away my bike tube, my average plummeted. In general I was
way slow; I averaged 20.6mph at Reston. Oh well. This was certainly the
most money I have ever spent for the honor of riding my bike all alone, in
rain, at times feeling completely lost. But it was a great race, I never
did get lost, there were bottle exchange/toilet stations quite often. All
you had to do was ride the bike. Huge wide shoulders, often completely
empty roads. The first loop through the Blackwater Wildlife Refuge I saw
an eagle, and I loved watching the colors of the marsh change with the
light/dark of the sky. But the second loop through I just wanted it to
end.
Since the high tide was higher than expected, the marsh flooded the road,
so there was a 2 mile section covered in water (salt water). Covered
intermittently the first loop with 2-8 inches of water, and completely
covered for the second loop. As I plowed through the water, filling my
shoes, shorts, I watched large schools of little menhaden fish darting
across the road. Not often you see schools of fish passing under your
front tire when you ride your bike down the road.
My lovely bike got special treatment after the race: a shower and rub
down in the hotel tub. Good Kuota.
I managed to stay aero for the entire 112 miles, but I had to get into a
routine of sitting up and stretching my back about every 30 minutes. One
calf cramped for about half the ride, so I will be working more stretching
into my workouts. The tendinitis in my shoulder gave me agony for about
the first 60 miles, and then was better.
I seem to have done really well with nutrition, I drank too much in the
beginning and had to stop a lot. But, I started with a plan of a gel every
30-45 minutes, alternating with cliff bars and peanut butter crackers. I
never was hungry or weak, never became desperate for real food, and my
last 2 hours I rode stronger and faster than the whole ride. I really
wanted off the bike by then.
Now that I have done 2/3rd of an Ironman distance race, and I realize I
could have done the whole thing, although I’m not sure I want to… I was
able to run with the kids after the race; surprised to find that my legs
still worked. My muscles are tight, but I have not had any soreness since
the race. I must have done something right.
Things to work on for next time:
Faster transition, stop less often, more speed/distance
Osprey Sprint - Karen Ashbrook-Barnes - 10/4/2008
Age group: 4th / 30
Overall women: 20th / 141 (very exciting!)
.5 mile swim - 15.2 mile bike - 3.1 mile run
1:29:33
Pre-race
I took 15 minutes of my fastest sprint distance races, and not just because the swim was short! I supposed the swim distance could have been close to accurate since the heavy wind was behind us…
We like this race because it is a fun, end of the season race, and the grandparents live 1 hour away, so we can actually both do the same race. It is a beautiful place on the Chincoteague Bay, very quiet. Normally the water is calm. I seem to be getting better at this (after 8 years… finally). No nerves, I was very calm at the swim start. Short lines at the toilets helps a lot also! I managed to eat a banana, some bread, and a gel just before the start. My major failure this time was in forgetting my goggles. Fortunately Charlie had an extra pair. Unfortunately they were a 10 year old pair of prescription goggles, from before my laser surgery. No salt water in the eyes, but I couldn’t see a thing.
Swim - 11:14
The Osprey Sprint often has trouble getting their distance measured correctly. This was not a half mile swim (I don’t swim a mile in 22 minutes). So it was certainly not worth putting on the wetsuit. It was windy and very choppy and cold. Starting out was straight into the chop. I couldn’t see anything due to the chop and bad goggles. But I swam as fast as I could, in whatever direction I was pointed at the time…
T1 - 2:17
Still really need to improve transitions. This time I spent the last couple minutes of the swim thinking about my transition, planning it out. It didn’t help much.
Bike - 48:02 avg/19.0
I don’t agree with the time breakdowns from the timing of this race. My bike computer has been accurate with every race. I clocked 15.8 miles and 19.6 average. I lost some time at the start with a mysterious clicking on my bike. Must ride bike BEFORE the race to adjust cadence meter (it often gets moved). Once adjusted, my cadence meter no longer worked. That throws me off, because I train with it. So I pushed hard and passed many. There are no officials on this course, so drafting and blocking are rampant. Almost completely flat, it was also windy, with occasional breaks in the trees. Still a lot of fun.
T2 - 1:19
I suppose this transition was better. Still need to improve. I only needed to change shoes and hats.
Run - 26:42
I knew I would cramp on this run, as usual. My whole abdomen had generalized cramping, and my legs were tired with slight cramping. I had not run in 2 weeks, so went for a short run the day before to wake up the muscles. I paced myself slow at first, hoping the cramp would improve. It slowly did. My first mile was 9 minutes, the second mile was 8 minutes. That is if they were measured correctly. The 3rd mile seemed rather long. Completely flat run, and exposed, so a bit hot. I forgot my metronome, so I had to imagine my 90 cadence. I think I managed it for the most part. Near the end of the bike I was passed by a 50 something ironman finisher. I was quite happy passing him on the run.
Iron Girl - Katie Davison - 8/24/2008
***Iron Girl DISTANCE***
Swim: .62 miles
Bike: 17.5 miles
Run: 3.4 miles
***RESULTS***
Overall: 1:36:54, 10th/1632 overall, 1st in age group
Swim: 13:48
Bike: 54:22/19.3avg
Run: 25:56/7:38avg
***PRERACE***
Iron Girl was the 2nd of our Team LUNA Chix DC events and my 1st Iron Girl event. Friday and Saturday were the Iron Girl Expo. We set up our Luna tent both days to promote LUNA, BCF, triathlon, and to raise some money for BCF. This year we decided to do a raffle for Shonny Vanlandingham's jersey and a LUNA saddle. Both were hot items and we were able to raise over $600! During my time at the tent I talked to so many great ladies and was really inspired by everyone. The Expo/Packet pick-up were huge...so many vendors, goodies, etc. I was a bit overwhelmed. I left the Expo around 5pm and headed to Centennial Park for bike check-in. That was easy and I wa son the road back to DC by 6pm. Got home, got my stuff ready, and was in bed by 9pm.
Up at 430am on Sunday and on the road by 445am. Got to the park around 530am and headed to transition to set up. I did not expect to see any of my LUNA teammates until after the race...I was in the 1st wave at 645am...the elite wave (also the pro wave). A lot of the team did not go off until after 730am. It was still dark and I had somewhat of a hard time pumping my tires and lubing my chain...I think I lubed the whole area. nice. A girl I met in transition really calmed me before the race. She was a riot. Her name was Erin, it was her 1st triathlon, and somehow she had gotten herself into the elite wave. She thought it was pretty hysterical. I loved her laid-back attitude. She had forgotten water bottles, so I ran back to my car and grabbed her some LUNA bottles. She was very grateful and my new best friend.
It was then time to head down to the water. I was freezing. The water was 84 so wetsuits would not be allowed. Once I got in I would be fine.
***RACE***
SWIM - They called us up to enter the water. We all waded in and all lined up treading water. Thew ave was only about 25 people so it was not hard to find a spot. I positioned myself on the end right of the line and waited for the strange Aflac duck go signal. BUHAHA. We were off. It seemed like a more calm start than usual. I had positioned myself on the right so that I could just site off everyone to the left (I breathe to my left). We started to separate. About 6 ladies were out in front...I was not far behind them. And I did not see anyone to either side, just a lot of splashing behind. I settled into my rhythm and started to focus on myself and not everyone around me. It was sort of a rectangular course. On the long side I saw no one around me, just the few out in front, and felt someone at my feet constantly. ARGHHH someone was really drafting me. I just tried to kick a lot :) Finally I spotted the finish chute. I sprinted in. As I ran out of the water I saw Laura and Andie, they were there cheering me on.
T1 - Nothing too exciting. I was off on BANANAS. YEAHHHHHH BANANAS.
BIKE - I had never rode the exact course. Came out the beginning of May to ride the Columbia course with DC tri and I knew it was hilly. Which is good...my strength. The girl who had come out of the water right behind me passed me after a few miles. I wanted to hold my place so did not want her to get out of my site. I was feeling decent. I had taken a few weeks off riding and did not feel as strong as I had been at the beginning of the season...but not bad...legs did feel fresh. Each hill I gained on the girl that had passed me. There were 2 roundabouts on the course. After the 1st one I saw I was not too far behind Dede, the leader. Exciting! With about 5 miles to go I passed the girl who had passed me. I felt I was maybe in 7th or 8th place overall as I came into T2.
T2 - Quickly got outta there...Newtons...no socks...should be interesting :) My blister situation has been much better. I have been putting iodine all over my feet and they were pretty tough now. But still for anything longer than say 4 miles I should wear socks.
RUN - I was in 8th. I wanted to make top 10. So this is where I get nervous...and people usually start passing me. I could see someone behind me maybe 100 feet. Yes, she would surely pass me. I tried to set into a pace with high cadence. Looked behind again about 5 minutes later and no one. Mile 1, still no site of anyone behind me. Mile 2, same...no one behind me. I picked it up a bit...if no one passed me on the run that would be ridiculous....I would make it happen. Mile 3, no one behind for as far as I could see. GEEZ...haha I guess I am pretty paranoid when I run. Only .4 to go! I busted it to the finish. Crossed the line in 8th!
***POSTRACE***
All of the sudden I was sweating like hot yoga. I needed water. I talked with Megan, who had finished 5th! and then headed to the LUNA tent to hang/regroup and wait for others to finish. My teammates started coming in. Everyone was in the best mood and really happy with their strong finishes. Then I headed over to get a post-race massage...never done that...why not though..it was free!
Iron Girl was an excellent event and Team LUNA Chix DC did good....promoting the sport, raising money for BCF, and team togetherness. :) Thanks everyone! I love you all.
Reston Duathlon - Karen - 9/7/2008
2:28:20
5th place AG 35-39
32nd/156 women
Reston was my first international distance of the year after tearing all the ligaments in my ankle during the Culpeper sprint May 18. I am so happy with my result (2:28, 5th in my age group). If only it had been a real triathlon instead of the duathlon, my legs are still shouting about the abuse of 9 miles of running in a day. Haven’t done that for a while. But I want to do another half marathon by spring, so it was perfect training for that.
Despite the tropical storm, babysitter with a bloodclot, kids with colds, my recurrent and persistent bronchitis and breathing difficulty, and the medication that left me nauseated and foggy headed on Saturday - we actually made it to the race. Arriving was the first hurdle.
I really wanted a full triathlon, but when there is no swim involved, I don’t get as nervous. So that was positive. Stomach was fine before starting, which is very rare, and I was calm. It felt just like a big run with friends. Of course, no warm-up, and minimal stretching. I still need to work on that. And there wasn’t much benefit to me warming up, since it was too dark to bike, and I definitely did not need to do any pre-race running. I have improved the pre-race nutrition: strawberry smoothie and a banana. It worked.
I drank Cytomax (with salt added) before run, during bike, and during 10k. I also used my favorite Gu-food before run, T1, during bike, and T2. I need to get more practiced doing this while moving. My transitions are way too slow.
Run 2.50 miles - 19:32
I don’t think it was quite 2.5 miles, so I averaged around 8:00/mile. New higher cadence is awesome. Felt pretty good, I just tried to maintain pace. I didn’t really like the constant up/down on a wet and muddy path, I am so worried about re-injuring my ankle. But I held up, and finished faster than I had planned.
T1 – 2:18 - I really need to work on transitions
Bike: 1:09:08 avg 20.6mph
Bike was excellent. I started hard (I wanted to pass someone who was ahead on the run, so I powered off, first goal accomplished). Since I was in the 3rd wave, I had lots of people ahead to pass. The roads were marked way too narrow in places, where we got the half of the lane with debris, and the cars didn’t. And the number of people who simply won’t stay to the right is frustrating. I didn’t see anyone with penalties for blocking, but I encountered it a lot. Since my injury in May was from tripping over a traffic cone, I was really unhappy with the hundreds of traffic cones along the bike route.
I found myself passing many cyclists in the first lap. By the second lap I ended up with a couple guys who would not stay dropped. I probably leap-frogged with one yellow bike 30 times. We finally chatted briefly. It was always crowded on the bike, we didn’t have the swim to stretch us out. It was really hard to avoid drafting by accident, it was often too narrow to pass in the woods. This was my fastest bike time ever: 1:09/avg 20.6 mph. I’m really happy with that. I love my new Kuota, I stayed aero 99% of the time. The bike portion was awesome, despite my complaints, I had an awesome time. I even heard my name a few times, but I had no air to spare for yelling back. I just gave big grins. Between grinning and gasping for air, I stayed pretty busy. My right leg cramped in the last lap, and my abdominal muscles started cramping a little. I think because I was pushing hard, and my body is adjusting to the aero position. This is the first time I have had leg cramps.
T2 – 1:30
Run 10k - 55:47 – 9:00/mile approx
Since I always cramp on the run, I gave it everything on the bike. No sense holding back just to end up crying during the run because of the cramp pain. So I was prepared to be passed by everyone on the run. I used my metronome to keep me at a cadence of 91 or higher. Reston always has a crowded run, so I only turned on the metronome occasionally to keep me on a steady pace. It would really annoy me to hear someone else’s metronome, so I turned it on when I was alone briefly, to be polite. My time reflects jumping and dodging mud/gravel/debris and slowing on the many tiny slippery hills, otherwise I thought I should have been just a little faster. But because I kept a very constant pace, and didn’t let myself go too hard, I gradually passed many people who trotted past me at the start of the run. That was very rewarding. I paced one woman for a couple miles, her speed was perfect. That is until she slowed very slightly, and started doing heavy breathing, very measured as if she was in labor. I really did not want to speed up, but hell if I was going to run behind someone who sounds like she is in labor. I wanted to focus on me! So I gradually pulled away from her, until finally her Lamaze breathing was gone.
I told myself that I just needed to run my own race, not race anyone else. So I got in the zone, where nothing else mattered but my pace/cadence and not falling. Time actually passed quickly by concentrating only on those two things. I stayed very focused. I suppose I did break the 9:00/mile, barely. I could feel that my legs were close to cramping in the run, on the last couple hills even my quads started cramping. I’ll have to investigate what is going on there. Starting with a massage tonight!
Considering that this is my “comeback” race, my “A” race, it was my second run of a “duathlon” that I had not planned on, AND I haven’t trained over 5 miles, I am very happy with my time.
Leadville 100 - Chas Ryan - 2008
I rarely do race reports but I think many of you out there will appreciate this one. It also has some triathlon tidbits as well so hope you enjoy even if it is a bit long but heck it was a long race!!
Background: In 2007 I convinced my brother in-law to lottery for this race and to my dismay he was selected and I was not. Now, the RD for the Leadville MTB 100 and the Leadville Trail 100 Run is Ken Chlouber, a local resident and former Colorado State Representative. Ken and his wife Merrilee started the trail run almost 26 years ago and the MTB race 15 years ago. The process to get in to the race may be a “lottery” but it is definitely skewed to Colorado residents and those that have done the race in the past. You see, Ken and Merilee want the races to be a family affair and are always referring to the Leadville Family. They want people to come back year after year and they recognize those that are members of the “Thousand Mile Club”, who have done all the races, or are Leadmen or Leadwomen if they have done both the trail run and the MTB race. So, we fast forward to December 2007 and my sister Kathy wants to do the race with her husband Michael, me, and her other brothers-in-law Mike and Tim. Because my sister is a Colorado resident we get in the race as a family entry. Unfortunately Tim has a hernia and could not race so he was the crew chief with my nieces and nephew.
A week prior to the race Kathy called me and said that local rumor has Lance showing up to do it this year which was the same rumor as in 2007 but he could not do it because of a schedule conflict. Anyway, the closer we get to race day it is confirmed in Velonews that Lance is locked-in and he says his goal is top-10. The current champ, Dave Wiens, has won 5 years in a row and holds the course record of 6:58 and is the favorite. For those that have never heard of Dave he is 44 years old, a former MTB National Champ, and winner of world cup races back in the mid-90’s.
I arrived to Colorado on the Thursday before the Saturday race and stayed in Breckenridge which is about 45 min from Leadville. As expected the altitude had me breathing hard and I was nervous as to how I would race on Saturday. Sleeping was difficult that night and I woke several times slightly out of breath. Michael and Kathy live in CO so there were no issues and Mike (from Lake Placid area) had only minor issues as he has spent months at altitude for many of his alpine and mountaineering adventures so he adapted much quicker than me. For the next day and race day I was just out of sorts because of the altitude. Unlike some of my other races my expectations were low and I just wanted to come in under 12 hours and earn the coveted silver belt buckle.
Friday is a mandatory pre-race brief by Ken and the race doc in a tiny, old, rickety gym that barely holds the racers, families, and crews but my bro-in-law Michael said it had a lot more attendees this year because Lance was there. So, after some of the standard pre-race rules and warnings Ken introduces Chris Carmichael and holds-up the gigantic sub-9 hour belt buckle that Chris has tried to earn for the last two years. Then, Lance comes to the mic and trash-talks about Carmichael a bit and then gives us a little pep-talk before he passes the mic to Dave Wiens. The last thing Ken says is that “anyone that finished in the Top 100 in 2007 and TDF Champs get to stage in the corral on main street. Everyone else seed yourself fairly”. He then goes on to say “Now, did I miss any other TDF Champs in the race that I did not recognize and should be in the corral” and the crowd cracked-up.
Race Day: We woke just before 4AM to eat, load bikes, and depart for Leadville. I slept as well as could be expected the night before a race this daunting but was still out of sorts and not on all cylinders.
We arrived to Leadville by 5:30AM, used the loo, and then kitted-out in clothing that would work well in the 49 degree temps for race start and the eventual high for the day of 66. I opted for armwarmers and a vest and in hindsight I only needed the armwarmers as a long climb began at mile 5.
All of us staged in the 11-12 hour grid and there were 850 total riders. The Mayor starts the race with a shotgun blast at 6:30AM and all racers are escorted by police out of town for 4 miles until we reach the first dirt road when the cop cars peel off and the racing begins.
At this point I was trying to warm-up and pick my way through riders to avoid a wreck as it is very crowded on the double-track. I warmed-up very quickly and realized the vest was overkill. I was also working very hard and trying to control my HR but it was difficult. The first climb was about 4 miles on wide double-track and I was able to keep moving at a slower than expected pace. I was soon passed by Michael and Mike but was able to ride with them or close to them for the next few hours.
This race does not have any “single-track” like the Shenandoah 100 or the Mohican 100 and is on-paper a faster course but the altitude is the great equalizer. So, I moved efficiently on the double-track, the wide but technical descents on the Powerline, but just could not push a big gear on the flat and rolling paved or gravel terrain. It was really frustrating that I just could not get enough oxygen and blood in to my legs. Moreover, altitude causes headaches, dizziness, nausea, loss of appetite, shortness of breath, and loss of brain function in some people. For the entire race I was breathing very hard and was never really hungry except for one point about the 40 mile mark. Drinking while riding was really tough as it would throw-off my breathing rhythm and I would almost hyperventilate. Eating the standard Powerbars while riding was even more difficult so I took in most of my calories at the aid stations and only nibbled from my Bento while riding.
After exiting the Powerline section of the course it was flat and rolling to the first major aid station. I stopped for only 2 min with Michael and Mike and ate a half PBJ, some water melon, and had a cup of Powerade. I was also popping endurolytes every hour as you can dehydrate easily at altitude. Right after this aid station I dropped off the pace of Michael and Mike and just had to ride my own race. The terrain was flat for about 7-8 miles and I could not push a big gear as my legs had no stamina. Additionally, I continued to struggle with my breathing and just could not get in to a race mode or get some adrenalin going that would make me feel like I was racing.
My pace was efficient if not fast and I moved along on the rolling roads and double-track to Twin Lakes. Now, this is where Leadville is truly different from the other 100s out there. The aid-station is about the same size as the others with 20+ volunteers but here there is room for about 200+ family, friends, crews, 40 tents lining the road, and just local supporters. Our crew of Tim, Ryan, Kate, and Maeve ran to get me food and fluid and after eating a banana to help fight my cramps I was back on the trail in a few minutes.
Right after Twin Lakes the terrain is moderate and mostly dirt road for a mile or two before you begin a 7 mile climb up to Columbine Mine. The first 5 miles or so is all dirt road so I was just trying to maintain a rhythm but I was really struggling. This kind of long-dirt road climbing is one of my strengths but I just could not focus and almost got off the bike to walk. I just kept turning the pedals and moving forward.
The race is an out and back and while on this long climb I was able to watch Lance and Dave blow by me at close to 30 miles per hour. They were only a few feet apart and had a huge gap on the 3rd place rider. Shortly after my nano-second brush with fame of being in the same race with Lance I arrived at the toughest part of the race course. The last 2 miles to Columbine Mine. Here is where the trail gets tough and is a long hike-a-bike up a loose and rocky jeep trail. At this point I was really struggling and was mentally just out of it—the loss of brain function symptom I guess. I think it was mostly altitude but I also felt a bonk coming-on. My steps were painfully slow and my balance was out of whack. I gutted out the last two miles to the half-way point of the race and was at the “Race Across the Sky” point. This is the highest point of the race at 12,600 feet and truly is a top of the world kind of place but I was just too disoriented to really appreciate it. At this aid station I stopped a bit longer, ate some more, took in some Fritos for the salt, had some more banana and watermelon, and then began my descent. I also overheard from another rider that we were at the 6 hour point of the race so under 12 hours was still viable. I managed the technical descent pretty well even though I was still breathing very hard and not pedaling. I passed my sister Kathy who was on her way up and she was struggling as well. My intent was to use this long descent to recover from my minor bonk before I had to start working again on the flats.
I made it to the bottom of Columbine in about 35 minutes and hardly turned the pedals. My hands were sore and numb from controlling the bike but I had recovered a little from the climb. The next stop was back at Twin Lakes and I ate a bit, had the crew lube my chain, and was told Michael and Mike were about 15 min ahead. At this point my legs were fading more and I struggled to push the big ring and was in the mid-ring more than I had planned. I just kept moving forward to the next aid station.
After the 80 mile-mark aid station I had to renegotiate the Powerline but now I am going up. This was a steep hike a bike (where Lance and Dave rode it) and a one-foot in front of the other sufferfest. From mile 80-90 the recovery from any bursts of effort on a climb or hike-a-bike seemed to take forever and I was gasping and moving at about 3 miles per hour. After the Powerline there was a long paved descent and it had started to rain. For some reason the rain did not bother me that much and after the descent, a scenic ride along a beautiful lake, I began a painfully long and slow paved climb to the 90 mile point. With fresh legs this climb would have been a breeze but at this point I was just keeping the bike moving forward. I did stop on the climb to take some endurolytes and eat a gel pak because I had not eaten in over an hour. I also looked at my watch and saw that it was 9:53 total time but I was not sure where I was. I was estimating that I would be cutting it close to come in under 12 hours. About 30 min later I made it to the last aid-station—The Carmichael Training Systems Station—and had another gel, took in a cup of broth, exchanged for a Carmichael bottle, and was told I had 10 miles to go with about half of it down hill. I knew at this point if I could only manage 10MPH I would earn the buckle.
The descent was efficient and non-technical but all my energy was focused on controlling the bike and not speed. I did not want to risk a wreck because it was at this point on the course that Lance wrecked and Dave Wiens took the lead for good and Lance told him to go on—“he was done”.
http://livestrongblog.org/2008/08/11/once-again-from-leadville/
I made it to the bottom of the climb and was soon off the dirt road and on to a short section of pavement and here is where I was able to push the big ring a bit. It was a 1% descent and I was able to pass about 5 people before I reached the 2 miles of dirt road ascent of maybe 2% grade that would bring me back to town. This last two miles was so demoralizing as all you want to do is finish and you had to limp up this rocky dirt road to get to the last half mile or so of pavement. Well, I had enough gas to slowly pass 4-5 more riders and then when I made it to town I pushed real hard and emptied the tank to the finish. Finish Time of 11:26:26.
The finish at this race is Ironmanesque. There are several hundred people lining the streets to cheer you on as you ride up-hill to cross the line. Michael and Mike, the Crew, and my older sister Macey were in this crowd cheering for me. After crossing the line I was totally spent and could only take-in water for a while as my stomach was just out of whack.
After peeling my kit and donning dry clothes all of us stayed at the finish to cheer-on the other riders and wait for Kathy. The Mayor is counting down the minutes as the clock approaches 12 hours. Two riders crest the hill that is 600 yards away and they have 2 minutes to reach the line. All the fans are cheering and waving for these two guys and both of them were hammering to make it to the line. They came in with about a minute to spare and the second guy earned the “Last Ass Over the Pass” trophy awarded to the final finisher under 12 hours. Both riders looked as if they were going to vomit as they collapsed over the handlebars.
As the Mayor counted down to the 12 hour mark a husband and wife tandem team (yes, there are MTB tandems) had crested the hill. Ken fired off the shotgun as this couple was struggling to make it to the line. They crossed at 12:00:31 and the woman was in tears.
We knew my sister was about an hour behind me so we hopped in the car and drove the half-mile to the beginning of the paved road leading to the finish. As Kathy (mother of four and IM LP and IM MOO finisher) emerged from the last dirt road we all cheered her-on and then followed along side to keep her motivated. The look on her face showed that she was very discouraged as she trained really hard for this event and desperately wanted the buckle but it was not her day. She crossed the line at 12:31 and earned an official finishers medal. She was in tears as she left everything on the course and we hugged for a long-time in the finish area. I owe much of my enthusiasm for endurance events to her because of her interest in adventure racing and prodding me to do IM a few years ago.
Postscript: On Sunday morning I felt that the race was just too hard and not much fun for a flatlander like me and that I would not return but this was before the awards ceremony. When all of us returned to Leadville the line had already begun outside of the gymnasium and by 8:15 it was over 3 blocks long with racers, family, crew, and others to watch the event.
At 8:15 Ken took the mic and started off with talking about the husband and wife team that came in 31 seconds late. He was a bit tongue in cheek as he talked about the 12 hour rule and that the buckles are expensive and that they need to save money up in little Leadville. Then he says to the crowd “what do you think? Should we give these two a buckle?” Well, the entire gym erupted with applause and cheers and Ken gave them their buckles. That is what the Leadville Family is all about and why I would be willing to do the race again.
Ken went through name by name everyone that finished under 12 hours and stopped to recognize members of the 1000 mile club, a 71 year old friend of my sister’s that did it in 11:15, the oldest woman finisher in her 50’s that did it under 11, and the AG winners to include Lance who said “this is the first time since I was doing triathlon that I won my AG”. Also, to my surprise and a few others the woman’s overall winner was Susan Williams. Yes, the same Susan Williams who won a bronze medal in triathlon at the Olympics and who won the Columbia Tri in 2005. For the record, Michael did a 10:58 and credits my Sister’s disciplined training for improving by 42 min over his 2007 time and Mike had a superb 10:39.
One other anecdote to add is a friend of my Brother-in-Law, Matt, who I had dinner with on Sunday night. This guy is one tough athlete and Kona qualifier and finisher. For Leadville he had a broken finger and a cast covering his hand so he built a bike with shifters and brakes on the left side of the bar and hammered the course in 8:58.
Triangle Triathlon - Katie Davison - 7/13/08
Distance: 750 meter swim, 15 mile bike, 5K run
***RESULTS***
Overall: 1:16:25, 12th overall female, 8th open female
Swim: 11:12
Bike: 39:55
Run: 22:02
***PRERACE***
Another busy but very FUN weekend adventure. Original plan was to head to Raleigh, NC Saturday and then over to OBX Sunday to visit my dad on vacation. I decided it would be fun to find some ride or event on Sunday morning. We ended up at the Triangle Triathlon (part of setupevents NCTS). Matias's crazy work traveling had him back in FLL early early Monday morning...so OBX fell through and we would head back home Sunday.
The past month has been a beater trying to recover from some solid training this season. I have been having some breathing trouble, especially while biking. I feel as though I can not get enough air in and when I do take a real deep breath it feels as though I have strained some chest muscles. The breathing problems started before the Savageman training ride and chest pain began after that. After some doctor visits and talking with The Delaneys (Rehab To Racing) they diagnosed bronchospasm, or contraction of the windpipe...usually allergy related. With this occurring it would be easy for me to strain chest muscles, especially during these beater rides. I was feeling better knowing what was going on but still worried about overdoing it.
Saturday - After a nice long swim, while Matias ran, we were on the road for Raleigh, NC. We hit a lot of traffic leaving the area and did not make it until around 6:30pm. We checked into the hotel, found some good eats at Outback, and were in bed at a reasonable hour.
Sunday am - We arrived at Lake Crabtree County Park by 5:30am for packet pick-up. Matias decided to switch over to the Open/Elite category and convinced me I should do the same...so I did. We got our race packets and headed over to transition to set up. Matias and I ended up right next to each other in transition...so that was fun :) It was really a strange feeling not knowing anyone at the race besides ourselves.
***RACE***
SWIM - Open Male and Open Female started together in the 1st wave. Everyone looked SO serious...and they all seemed to know each other and had on the same uniform, except Matias and I. Cripes...what had I gotten into. Most of them were on this Triangle Multisport-Inside Out Sports Triathlon Team (TMS-IOS), a team of elite amateur and professional multi-sport athletes from around the Raleigh/Durham/Chapel Hill area. The water was 86 degrees (no wetsuits allowed)...I love warm water :) As the starter counted down we all lined up in a row...and shortly we were off. Busted start...everyone was all up in my space. Ughh...no getting away in this one. Hit the turn around and it calmed a bit. I felt like I was in the middle of the wave. I sprinted into the finish beating another female out of the water by maybe 2 seconds.
T1 - Pretty uneventful...was off on Bananas.
BIKE - The course was a 4-leaf clover...out of the park and around a mostly suburban area. It seemed the start of each loop was in a small valley with some climbing at the start of each loop and descent back into the middle. A female passed me before getting to the 1st loop...then came some climbing and I started to catch up and pass her back. Another female came up on us and shouted at me..."YOUR DRAFTING...GRR." And then she passed the other lady and yelled to her that I was drafting :( They were TMS-IOS teammates. I felt bad...I was not trying to draft off her. GEEZ...not sure about this Open category. For about 5 seconds I was sad and then I decided no more nice Bananas. I passed her for good then. Felt strong throughout the ride. I gained on people on each climb...even caught a few people.
T2 - Socks or no socks? Last few races I have gone without and paid for it. I could NOT get one on...NO SOCKS. GEEZ. Then I ran out the wrong way to get out of transition...NICE.
RUN - Take 50 for the Newtons. After some serious blister issues, I was still sure I was faster in these shoes and was determined to break my feet into them. I had been putting iodine on my blisters several times a day for the past month...I was told it would make my feet tougher. And had also been putting moleskin on my feet where blisters were likely to occur. I had started out with some on but it fell off..the usual. I started out and felt good. I am definitely becoming more used to the bike to run feeling. Less people are passing me on the run. Hit Mile 1...no blisters. Mile 2...I picked up the pace. I felt strong finishing and NO blisters! The TMS-IOS tri team finished really strong. Matias finished 2nd overall and won a pretty awesome mug...HEHE!
***POSTRACE***
I feel I am recovering from running and racing more quickly now. Before I would have to take at least a week off running after a race involving running. Now its maybe only a few days. My body is getting there. And thanks to Mary and Al for helping me figure myself out yet again :) I love you guys.
***LESSONS LEARNED***
-Practice transitions.
National Duathlon Festival - Doug Landau - 4/27/08
If you want to experience a course that has been the venue for the National x-Terra Championships, the recent Worlds Long Course Duathlon, and, for the next 2 years, the National Short Course Duathlon Championships, come to Richmond. In short, I have been training on the islands off downtown, and they are wonderful escapes in the middle of the state Capitol, surrounded by the James River.
The Richmond Sports Backers have created a terrific weekend of events with elite, age group, junior, open and kids off-road races on Saturday and on-road events Sunday. We watched the off-road racers negotiate the course, and saw several nearly wipe out. There was a free running clinic by Danny Abshire, developer of the Newton running shoe, and if you were really feeling as crazy as "Triathlon Trial Lawyer" Doug Landau, an opportunity to race both days !
The 10km run, 40km. bike and 5km. run format usually does not lend itself to spectators. However, the Sportsbackers created a course with excellent opportunities for watching the racing. First, the run was 2 loops, out of a beautiful lawn down to a pedestrian bridge below the Manchester Bridge and onto the cross-country course on Brown's Island. There are no killer hills, but the course is rolling, with gravel, dirt and bridges. It's a refreshing change from the 100% paved courses, with city pollution and no scenery. The roiling James River goes alongside the course and the uphill finish to each loop is good for spectators. Even better is the fact that spectators can sit on the governor's mansion lawn and watch the entirety of the transition area. And the bikers have a steep switchback hill to climb in view of T-1 before they get on Byrd Street and then roll down 2nd Street toward the ramp to the Manchester Bridge. The race then took us down the river to Lee Hill Park, where there was a hairpin turn at the bottom of a sloping parking lot. We then returned along the river and train tracks, across the bridge to the transition area for 4 loops. In other words, spectators and family saw us a minimum of 6 times, usually going "slow-mo" up to the run finishes and up the bike switchbacks. That was the general idea. It will be a great race next year if the weather is like it was for the XTerra racers - sunny, warm, gorgeous.
However, on Sunday it was a different story. It was cold, having rained all night, drizzly, windy on the bridge and treacherous for the road bikers. I saw more people crash and walking their bikes in this one race than I have seen in all my other races combined. One rider wiped out in front of me in the park's hairpin turn and another trying to negotiate the switchback's uphill turn. I saw intrepid racer Kristin Didomenico shivering on the side of the road by the park asking for a jacket. I rode hard to the transition area and asked if I could get an extra windbreaker from my bag. The USAT officials would not let me hop the fence, even though I offered to leave my chip & bike outside and told them I knew I had another lap to go. When I got back to the park, Kristin was in a police officer's poncho. I hope she made it back in time for the Nationals game she and her family had tickets to attend. I tip my hat to all who finished, and the times are remarkable as this was the opposite of the Mason Ohio course last July.
As for your weary correspondent...
Good news: I stayed upright, did no stop or cramp or have any blisters.
Bad news: Easily the worst race of my life. Passed NO ONE in 1st run, biked like an old lady & second run nearly did 8 min. miles! Started 2nd run as people I was keying on were finishing! Could not feel hands during bike & could not feel feet for 2 miles of the run. Actually sat down during T-2.
The numbers don't lie. I flat out stunk. This was the longest time I have been out on any course, even longer than when I got lost at Naylor’s Beach. My bike, wheels and Newtons were filthy afterwards, but it was the rider, not the equipment that failed this time. I'll take it easy for a couple of days & then regroup.
Doug Landau: 2:34:48, 165th of 286 finishers. AG: 21/32, 140th of 200 male finishers. 40 dnf's.
168th 46:02/10k 7:25/mi., T-1 1:13 168th 1:21:41/40k 18.3 mph, T2 1:12 157th 24:41/5k 7:57/mi.
Pike's Peak 10K - Katie Davison - 04/27/08
After many attempts at running races, not only did I register this time...but I actually made it to the event and raced! First time in 3 years. I am running now.
On the drive to the race I thought...this is pretty cool...I really have no expectations of myself. I am nervous...but not because I hope to do well but because I did not want it to hurt. I made it to Rockville about 7:00am in time for packet pick-up and to get situated. I was cold. It was in the upper 50's and raining. Awesome. I had overdone it a bit by riding 62 miles on Saturday morning and was unsure how running would feel...but usually riding the day before running is good for me and helps get my hip warmed up.
As the start time (8:00am) approached I hung out where my wave (wave?! are we swimming?) was positioned. There were A LOT of people. It was go time. Not a fast start with so many people. I tried to bust on through the crowd. I got out of the jumble and was off. My legs felt cold...but quickly I warmed up. The 1st mile (8:00) marker came up pretty quickly. My goal was under 50 minutes, so I was on track. I was unsure of how to pace myself so held a bit back. At about mile 3 I was starting to feel good so picked it up a bit...started hitting the miles at 7:15 to 7:30. I really feel I am getting more used to forefoot striking. Most of my runs I alternate between forefoot and midfoot running, while I seem to be leaning towards forefoot now. This is good...it seems a lot less pressure on my hip. Mile 5 came up (1 mile to go). I picked it up all the way to the finish. Hooray my 1st ever 10k.
Time: 47:16 (7:37/mile) 126/1317
Tale of the Speedo 5
Peesburg,VA - They strode into Peesburg Criminal Court flaunting JC Penney suits and shoes from Kohl's, confident and defiant, but left a few short hours later humbled and under the supervision of a small town Probation Office.
In a criminal case that rocked the small town of Peesburg, big city arrogance bumped heads with country justice. The so called Speedo Five faced judge Cleetus Buford and the Floundon County Fish and Game Deputy Office. Represented by a prototypical big city lawyer, the Five had been charged with criminal trespass and illegal swimming. In addition, all Five were said to be clad in newfangled rubberized suits thought by county scientists to make illegal swimmers almost invisible in the water. They also were charged with wearing some sort of black market goggles. Charges are still pending in the subversive and illegal clothing case. Judge Cleetus is contemplating a consultation with County Homeland Security Officer ( and Jiffy Wash owner) Gomer T. Redbone on how to proceed and what charges to bring.
The horrifying case of illegal swimming unfolded in the early morning hours of July 14th at the Cleaverdam Pond. Reliable eyewitnesses who swear to their sobriety made a report to Officer D. D. Scungilli of five bodies swimming very rapidly across the normally placid pond. Scungilli, no doubt aware that most Floudon residents can not swim knew he had a major problem on his hands.
Staking out a surveillance location, Scungilli spotted the big city offenders using the new top secret spying device known in the spy bidness as binoculars. After a full forty five minute wait, the five swimmers emerged from the water. Scungilli, using his two weeks of police experience, immediately detained the dangerous, rubber clad five. Drug tests were administered since the probability was high of abuse; county sources confirm that there is no record of anyone in the surrounding area ever swimming for a full forty five minutes. Such a feat of endurance raised an immediate red flag for the observant Scungilli.
Upon interrogation the Speedo Five admitted the following: they are from the Metropolitan Herndon area, a known trouble spot. They were indeed swimming and were not under the influence of drugs, alcohol or chew tobacco. They stated they were training for the sport of triathlon.
At this point in the discovery phase , the Speedo Five were placed under arrest, ticketed for many, many violations and made to shed the rubberized suits. Officer Scungilli knew at this point he had a solid case. "Afterall, anybody in the law enforcement bidness in this county knows, there ain't no such sport as triathlon. Why, that don't even sound like football. How can a body catch a ball underwater or on a bike, anyways?" Anyways indeed.
At trial, the high powered Metro attorney F. Lee Landowner, pleaded for mercy for the Five. After a long session of banter and legal wrangling, Judge Cleetus levied his ruling. The Speedo Five have been given the maximum sentence, which shocked courtroom observers. The harsh ruling is usually reserved for moonshiners, but according to State's Prosecutor F. Barnard Fife, " Judge Cleetus wanted to send a message; nip this kind of crime in the bud."
Nip it he did. The Speedo Five was sentenced to eight full hours of clean up duty on the local trail, The S & M Railroad Park. In addition, the five will be attired in orange and white striped jumpsuits. No consideration was given to the commonly held opinion that this model jumpsuit is cruel and unusual attire. It is thought to make the wearer's hips appear uncommonly large. Attorney Landowner said his clients would just have to "suck it up and feel fat for a day."
In a related case, Officer Scungilli said that reports of a "super swimming small blond mermaid" followed by a buff mystery kayaker are "simply urban legend."
Reported by RW Midpacker, ace reporter and town mule skinner
World Championships 70.3 - Ben Davis - 11/10/07
From the view of a grateful age group athlete.
A race like none other…
There were many valuable lessons I learned this weekend in Clearwater, FL. I hope you too can share these discoveries with me. Please read on if you so wish...
Pre-Race:
This being my second year at this venue, I didn't get too hung up in the planning and typical stress that comes with our sport of triathlon. I arrived at the airport on Tuesday to catch a flight to Orlando, where my parents reside. As I arrived to the airport, I was informed that my flight was going to be delayed due to "winter weather" in Buffalo. It was then suggested that I catch an earlier flight that was already on the ground. The only downside was that my bags, including my bike, would arrive later, since they couldn't get the bags on the plane prior to departure. I was assured my bags would arrive on the very next flight, which at time was good enough for me. When I got into town, I was picked up promptly and headed to a nice dinner at Seasons 52, which by the way is a great restaurant that I highly recommend. After dinner we promptly went back to airport to pickup my bags, since that plane had just arrived, or so we thought. Long story short, they were lost. The airline representative wasn't even sure what city they were in. Not to worry, it was just thousands of dollars worth bike and gear. Two or three hours later they were found in Norfolk, VA. The flight that had the bags touched down in Norfolk where the wrong bags were taken off the plane. Since that was the last flight of the night, I would have to wait until morning to retrieve them. They were eventually couriered out to me the next afternoon but not without a large amount of struggle and stress. This should have proved as an omen for the remainder of the week. All in all things worked out okay but this is the last time I separate myself from my bags, recommended or not.
Clearwater Beach:
If you haven't been there, go! This is the most densely populated area in Florida with lots to see, great beaches, and awesome weather. The place was crawling with foreigners and Who's Who of triathlon. It was reported that 52 countries were represented and 45 different states. I met people from Germany, Sweden, Austria, Scotland, Canada, and the list goes on. I checked in directly in front of Kate Major, I am a huge fan. Later, I ran into Greg Welch, Lisa Bentley, Sister Madonna Buder, Major Rozelle, Robert McKeague (an 82 year-old finisher), Team Hoyt and that's just a few. I couldn't help but think, "Wow, am I at the right race?" I felt out of place.
Race Morning:
I woke early, 5AM, as I always do. Race nerves seem to override the need for sleep. Wow, the hotel opened at 5 for a brunch/breakfast specifically for the athletes. This was the first time I have experienced this anywhere. Usually, we athletes take the local Starbucks by storm, eating some crazy "triathlete breakfast". Not this time, the Hilton earned serious bonus points with this one. I ended up eating breakfast with a variety of different athletes. Man, the waffles were great!! Waffles still prove to be the best pre-race food for me. My wave didn't start until 8am, the very last wave of the day. Age groupers, 25-29M would be bringing up the rear. This was fine by me for many different reasons. First, we should be passing people the entire race which is a huge moral boaster. Secondly, this gave us plenty of time in the morning as long as we didn't get to anxious. And lastly, we for the most part would not be demoralized by men/women twice or age zooming past us in a blaze of glory, this was good, really good. :)
The Swim:
My goal; to have my best swim ever (sub 30). Lofty goal, maybe, but are there any other kinds of goals? The morning before, our practice swim was choppy and rough. Yet race morning, as they say, the gods smiled on us. The water looked like glass, a generous chill was in the air and it was proclaimed to be a super fast day. Everyone was poised to break records. Later, results would show that 25 people went under 4 hours. It was a perfect day. The running beach start was not something I was used to but went pretty well. I was clocked at a 29:46, my fastest swim to date which put me in the middle of the pack. Thanks, WorldGators!!!
The Bike:
One down, two to go. It felt good having all those bikes still in transition a T1. I love that feeling but I knew they were right behind me. So, I quickly flew out of transition and out onto the bike. As I got comfortable, I started fueling right away. This is when things started to go wrong. I should have seen the writing on the wall early but didn't. First, I have to take electrolyte replacement pills because I typically lose a lot during the race. Oops, I dropped them at about mile 10. Nutrition would have to be adjusted. "Well, it could be worse…" I said to myself. Five miles later I lost a bottle of my special formula off the back due to a bump in the road. Again, I shook it off and forged ahead. Then it happened!! It was around mile 25 or so. We were racing down the inside lane with traffic on the left of us. The area was strictly coned off and monitored by police and others directing traffic. The problem was that this stretch of road had shopping centers for miles on both sides of the road. This created a large number of vehicles that would need to cross our lane to do the typical Saturday shopping. As I zoomed past a large shopping center, a woman directing traffic waved a van through. I instantly knew I was in trouble. It was a quick decision, either cut to the left behind the van or speed up to try to make it past. Well, neither happened. I was struck by a white van traveling at about 22+mph. I heard the impact as a thud then felt the back of the bike slip out from under me. It happened so fast, I wasn’t really sure what took place. It wasn’t until later I was able to piece it together. I tumbled and found myself in the median of the shopping center entrance right next to a sign post. After about 30 seconds of digesting what just happened, I started analyzing the situation. My main concern was, would I be able to finish? “I have never DNF’ed… not to mention this is the World Championships,” I thought to myself. My leg had slid on the pavement, hip landed on the curb, elbow in the mulch, and shoulder directly into the traffic sign. This all meant I was relatively okay. “What about the bike?” again I thought. After further review, the van struck me directly behind the seat and broke both cages. Everything else on the bike was fine minus a few bruises and scratches. As the lady on the scene radioed for help, the terrified lady in the van offered her assistance. She was shaken up even more than I was. It was then I realized how lucky I am. Not how lucky I was but more so, how lucky I am. Or we are, for that matter, we triathletes. Circumstances kept getting in my way. I guess that’s what this is all about. Local papers would later report nine other known bikes that were struck by vehicles, not including mine, for it was never reported.
I had really lost sight of the joys in the sport. “Had I really ever pushed myself in an effort to give back to the sport that had given me so much?” I thought. I, a little bloody but not too bad, then laid the hammer down, against my personal best that is. My new outlook put a smile on my face and gave me the inspiration to cheer others on. I finished averaging 22.99 mph on the bike, including the time I spent recovering from the accident. I would be lying if I said there was no drafting going on. There were packs upon packs of riders blistering the course. On such a short course there was really now way around it.
The Run:
T2 was fast. They literally rack your bike for you. We were spoiled, aren’t we? Socks, Newtons, visor, shot of Boast, Hammer Gel, and I was off. I paced the first half of the run to finish at a 1:30 which would certainly be a PR. I felt great, mainly because I had made it this far considering the circumstances. I should have been really banged up, but I wasn't. I took great joy in that and went with it. Later in the run, I began to fade and finished with a 1:42 half marathon. In total a 4:45 my personal best regardless of obstacles in the way. This earned me 87th in my age group, just a few spots from the podium. Get ‘em next year!
In moments like these there are voices screaming at us all. The question is: Will we listen?
Miami Man - Gail Lohman - 11/1/07
Chuck and I decided to end our season with Miami Man, a race I’ve always wanted to do because of the run through the Miami Zoo. We’ve heard good things about this race and having done it now, we agree that it’s a great venue for a triathlon.
The communication from the race directors leading up to the race was outstanding as was the organization. The major sponsor was Mr. Coffee, so we got travel coffee mugs and bags of coffee in our goodie bags – very nice. There were three races going on at the same time, ½ Iron distance that we did, a ½ Iron Duathlon, and an International Distance. From our perspective they carried it off flawlessly. I don’t know how they do it.
Parking for the race and expo was very convenient. The race takes place in a park which is contiguous to the Miami Zoo. There is a campground in the park which a lot of people took advantage of. Not us though, we like our creature comforts.
The swim takes place in a clean lake. You could actually see to the bottom and see the feet in front of you. It was a two lap swim for the ½ Iron where you exit the water, run around an obstacle and back in the lake. T1 was very long because the transition area was 1/3 mile from the lake. I decided to leave my crocs along the path so as not to have to run barefoot. Here there was a nice surprise – wetsuit strippers – a very nice touch.
The bike course was extremely well marked, even I couldn’t get lost. It a lollypop shape with an out and back stem, then two loops of the pop. It was mostly flat with a very few slight grades, but we had lots of wind. Accelerade, water, gels and fruit were served on the bike. The volunteers were well trained and really knew how to hand off a bottle.
I was really happy to be off the bike at the end of 56 windy miles and was ready for a new challenge, the run. This I was really looking forward to. The run was two laps starting outside the transition area and for about 1.5 to 2 miles and then into the zoo. It was a cross country run on grass and unpaved, uneven trails until the zoo. Some of it was shady which we appreciated; here the headwinds were actually cooling and felt good. Once inside the zoo, we were running on asphalt. There were cooling misters set up and plenty of distractions. Beside all the people who were visiting the zoo, there were the animals. We saw eland, elephants, great apes, rhinos, birds and a whole lot more. Very fun! It was a big help to have so much to look at on the second lap of the run when we were really hurting and ready to be done.
The winners of each age group got a high-end Mr. Coffee coffeemaker and all award winners received commemorative mugs with their age group place on it.
Would we do this race again? You bet we would!
Marine Corps 10K - Paul Duncan - 10/28/07
Pre-race routine:
Of course I started with a serious head cold on Friday which quickly accelerated to plugged sinus on Saturday -- call in the decongestants BUT also call in having to pee all the time. Drank copius amounts of fluids on Saturday. Was up late Saturday night watching football; didn't get lights out until about 12:00.
Alarm went off at 5:20 -- Note to self: don't take Nyquil 5 hours before you're supposed to get up. Was in a SERIOUS fog; didn't get out the door until almost 6:30. Had a bowl of Lucky Charms to get something in my stomach -- no Fiber One Flakes for me (learned that lesson the hard way last year!) Stopped at Starbucks and got a small coffee; made it to the metro by 7, and after being packed in the metro like a sardine, finally got to the Pentagon start line around 7:45.
Event warmup:
Warmed up with stretching and general walking around. Had to pee every 10 minutes it seemed - damned decongestants and coffee... The wind was brutal from the north, but the sunrise was spectacular. Everybody was in a great mood.
Run
Absolutely fabulous run for me. Here are the splits:
1: 8:34
2: 7:44
3: 7:19
4: 7:51
5: 7:55
6: 7:48
End: 3:56 (0.542 miles)
I was wondering about keeping the pace at the mid point but my HR was below my LT by 3-4 beats (~ 161), and I felt absolutely fine. Kept my strides short, cadence up as much as I could, and kept leaning forward into the wind. I did peak coming up the Iwo Jima hill (sprinted) at 186 BPM, which is a new max HR for me. Spent over 33 minutes in zone 5.
What would I do differently?:
NADA. Fantastic race for me, and will do it again as long as my knees can hold up.
Post race
Walked around the finish line looking for a few folks I knew; grabbed some raisins, a nanner, and some drink and headed towards the Roslyn metro.
What limited my ability to perform faster?
My weight, more time running.
Absolute incredible race venue. Highly, highly recommended! :)
Run - 10k
Total Time = 48m 51s
Overall Rank = 230/1553
Age Group = 40-44
Age Group Rank = 17/82
Great Floridian - Rob Colburn - 10/20/07
So I'm standing on another sandy beach, this time in central Florida, and the
wind is whipping up the water and now a warm rain is falling from a dark gray
sky. Am I really going to attempt my second Ironman race in six months? From
the looks of the wetsuit clad folks around me and the fact that a cannon just
sounded, I guess so. Didn't I just do this in Idaho? Don't my legs and ego still
hurt from that attempt? What is wrong with me?
All good questions that must be addressed later; like I said , a cannon just
fired so I better start swimming or my day will be over before it starts.
2.4 mile swim....the forecast t-storms & lightning have held off; it's just a
steady pouring rain so the swim is on. Better yet, the tri-gods have smiled upon
us and the water is a frigid & wetsuit legal 77F. (H2O temps were 79°F the night
before) The sky at 7:30am however is gray to black, droopy, and heavy; a perfect
morning to sleep in and watch Three Stooges movies on the tube. A boat with a
bright white spotlight signals the first left turn of the inverted triangular
course. The water has a slight chop to it but my line is good and contact is
minimal. The markers are large enough to sight without disrupting my stroke and
I am able to maintain good form. Before too long I exit the water for a short
beach run...first lap done in approximately 33 min. Shallow water dictates a
prolonged run before dropping off enough to start the swim process again. The
second lap seems much like the first; good lines and clear sighting. I do feel
some arm fatigue on the long second leg of the triangle probably because of a
slight current effect. I battle through and round the last big marker for the
finish. I had a strong year of swim workouts and saw much improvement thanks
to coaching & swimming with my Worldgate Masters group, and I used that as
motivation to drive through the last few hundred yards of the swim course. I
exited the water and crossed the timing mat in 1:10. Right on target and a nice
start to the day.
112 mile bike...lest you think that Florida is pancake flat (yummmm, I said
pancake) the GFT has many, many surprises in store for you and your quads.
For my Virginia training mates, picture the Waterford- Lovettsville loop for the first
40 miles or so. Nothing drastic but enough elevation to test your leg strength and
your heart rate. Like IM Wisconsin, the hills here are relentless. After the hills
flatten out the course heads west. The morning rain gave way to warming temps,
some sun, some humidity and a rather strong headwind. It is Florida, after all.
Temps leveled out in the mid 80's, which seemed to be cause for much
celebration among the Southerners. For old hockey players from the North....
not so much. (It could have been much worse though. Thursday & Friday were
in the mid 90's!!). I settled in to a nice cadence and hammered the middle
portion of the course. My nutrition was going according to plan. I had made some
major changes to the types and amount of calories I was going to consume. So
far, so good. At mile 95 the heat and sunshine were becoming a factor and lo
and behold, the hills were back. Hadn't planned on more hills. These long
grinders stretched on for the next 12 miles or so, sapping valuable time and
energy. Bike fatigue was setting in and I was ready for the dismount sign.
Finally, at the bottom of the last hill, I caught sight of the incredible Joe Bonness
running by on his first (maybe second) loop, so I knew my journey was about to
switch gears to the run. I had two more blasted hills to climb, a nice descent and
I coasted into the bike handoff zone. A nice volunteer took my bike and another
volunteer fetched my run bag. Bike time was a respectable 6:17
T1 and T2...my first transition was a smooth, competitive 7:52 affair, which
was fourth quickest amongst my old guy 50-54 age group. T2 was 8:35 (11th
slowest) probably slowed by the fact that I applied several coats of sun block
and changed into a spiffy new run shirt/hat sun protection combo.
Run 26.2 miles....run started at approx 3 PM, the heat of the day. Within 3 miles
my heart rate was zooming, breath was shallow and sweat was pouring off me.
Oh.... not again. I slowed to a walk, took in some water, Gatorade, gel and some
electrolytes. The first five miles is an out and back. I soon caught sight of my
training buddy Johnny(super biker) Yendt about 600 yards behind me and my
brother Joe another 600 yards behind John. Well, the nutrition sure helped but I
am convinced that having those two age group/ friendly rivals on my tail, lit
the competitive fires and got my butt in gear. I slowly picked up the pace and
was running from aid station to aid station, taking on appropriate nutrition. As
I started to tire, I increased my walk breaks but also maintained a relatively
strong run pace. The Florida heat does not disappear with the setting sun, so I
was constantly pouring cold water and/or ice cubes on strategic body parts, At
mile 17 I switched to chicken broth and warm coke to compensate for salt loss
due to excessive sweating and continued on. I actually enjoyed running miles 21
through 24. The thought of those guys gaining on me, plus my desire to place
well in my age group kept my mind off the pain. The back side of the lake was
pitch black by my third loop and the solitude was comforting. Long stretches of
real estate would pass and I would not see another person. This part of the
course rewards mental toughness and I am as hard headed as a country mule. At
mile 24 the sights and sounds of the finish line are palpable and my only
problem the last 2.2 miles were stabbing cramps in my legs. I punched the
proverbial ( and imaginary ) time and went to work on a strong finish. The heat
was a real foe today but I ran an OK 5:13 marathon. I was hoping for 4:50.
My time was 12:57:47 and I happily took 4th place in my rather large age group,
good enough for a spot on the podium. I do love this sport. That's why I find
myself standing on all those sandy beaches in all those little towns.
Once again, many thanks to Al & Mary Delaney at REHAB to RACING. This is a
complicating sport sometimes and if you want some help figuring out how to be
your best, go to the best!! 'nuff said.
Thanks to Stephanie always. What a happy and joyful year of training and racing
we've shared together.
Cool runnings always
General Smallwood Sprint - Scott Yaunches - 9/23/07
Goal - Finish!
For those of you that know me, I have not been training for a tri at all. I have ridden my bike a total of 4 times in 2007 and have run maybe 2 dozen times. I figured that I would do this sprint just for the fun of it, just to see if I still had it in me. The plan was simple: Kick ass in the swim (top 20 or better), do what I can on the ride, no pressure but keep it under 1 hour, and if my leg feels OK, then jog/walk/crawl the run, but finish the race. Well, as expected, things don't go according to plan.
The results:
Swim - 17:13 ??????????????????
T1 - 4:56
Bike - 53:13
T2 - 2:12
Run - 28:38
Swim:
So the one and only event that I am good at, I ended up completely blowing! What happened? I'm not sure. I have some ideas, but they sound like excuses. This is an easy 12 min swim for me. I'm just going to chalk this one up to a fluke and figure out ways to make sure that it never happens again.
T1:
There was a good run from the pier to T1, which accounts for most of this time. Otherwise, slow but uneventful.
Bike:
With almost no saddle time this year, I was not expecting much from the bike. As with most courses I have done, there always seems to be a nice uphill from the swim and this was no different. Within the 1st mile, I was passed by 3 different people on mountain bikes. After my stellar performance in the swim, this really made me wonder how I thought that I could do this. Over the next 2-3 miles, I guess I got my biking legs. I got the mountain bikers back and passed quite a few people who had passed me earlier. At about mile 8 I caught up to the back end of a group of about 15 people spread out over 1/4 mile. It was kinda fun picking them off 1 by 1. My Garmin said 16.13 miles, avg 18.5mph. Not bad considering the limited riding I have done. The fun part of the ride was the end! I really hope that someone got a picture of me wiping out at the dismount! Having not ridden my bike for so long, I failed to notice that the rear brake had locked up (could not squeeze the lever.) Come to the dismount line, right foot out and swing over, front brake only, bike decides to endo, can't get my left foot out in time and down I go. Surprisingly, very minor scrapes and bruising, but, I felt my right calf cramp, the one I had surgery on, ouch.
T2:
The spill probably caused the most delay, had to pick up pump and water bottles that came loose. Please be a picture!
Run:
Decision point. Terrible swim, bike brought my spirits back up, spill and cramp are on the forefront of my mind. OK, let's just go out, take it easy, loosen the legs and calf. Walk if you have to. Remember, I have not been training for this, I'm just out to have fun. The 1st mile was tough, mostly uphill and I was passed yet again, by quite a few people. I forgot what I brick feels like and trying to get your running legs. The leg and calf were tight, but not too bad. Over time, the legs felt better and I was able to push it a little more. The cool thing here is that I negative split each mile: 9:50, 9:42, 8:30 (last mile was pretty much downhill.) I felt very strong at the end and actually wished that the run had lasted a little longer. I guess that is just a lack of knowing how to properly pace myself.
Total - 1:46:10
Disney Triathlon - Gail & Chuck Lohman - 9/23/07
The Good:
The actual race course was well designed. The swim was well marked and easy to navigate. Bike course was really laid out well and was easy to follow, there were a few rolling hills which is different and nice for Florida. There were a couple of “No Passing Zones” at the beginning and end, which everybody ignored, by the way. There was little drafting that either of us saw. That was good because neither of us saw one official. The run course was also well-marked; it was two loops with about 30-35% on unmowed and uneven grass. There was excellent support on race day. Thank you volunteers, we couldn’t do it without you. The rain and thunder held off until the majority of people had finished the race. I believe all were off the bike when the rain began.
The Really, Really Good:
Wearing our Mad Dog shirts pre- and post- race, meeting the Mad Dogs that were there, and getting howled at. Since the transition area was over crowded, Mad Dog, Claire, and I shared a little set-up area that we designed. Very cool. Claire and Annette – nice meeting you both.
The Bad:
The actual race venue was 2 – 3 miles from the parking. Bikes had to be racked the day before, so we rode them there from the parking lot and buses took us back. Race day we took shuttle buses with all our gear, not thinking about how we would get the bikes and all gear back to the car. We had to walk, humping all our gear after the race in hot, steamy conditions. Not too much fun. The expo and registration was confusing and no one seemed to know where to direct us so there was a lot of extra walking around. For that matter, getting around Disney World, in general, was very confusing even for our GPS. In the two weeks leading up to the race, there was a lot of emailing about amoebas in the hot lake water in Florida. They did not cancel the swim, but they issued us nose clips and Listermint breath strips. Here’s a tip for you…if you plan to wear a nose clip, don’t put sunscreen on your nose, if you do, the nose clip slips right off. I didn’t see any nose clips on noses during the swim. There was no getting in the water to swim the day before the race and no warming up allowed on race morning. It was just get in and do the swim. If you do this race, be prepared as there is only one water bottle handoff on the 36 mile bike course. Also, be prepared and bring your own post-race food and drink because there was little to eat and drink.
The Really, Really Bad:
Our runs. We both had really bad runs. I had to walk way too may times. Ugh!
The Unbelievable:
We both took home hardware without having to stop at the hardware store!
Big Lick Triathlon - Mary Pickering - 9/22/07
As a preface to this report, I will say that I
absolutely had a blast, no matter the results.
Short report:
Swim (virtually no training) - just under a minute
slower than my fastest Olympic time over 2 years ago
Bike (virtually no training) - comfortable and
reasonably fast
Run (extensive training) - my run demons got me and I
collapsed completely.
Long report:
My friend and fellow TriCAT, Nina bullied me into this
race. It was to be my only race of the season for
various reasons, so I figured, why not? Not having
been swimming for over a year since Mooseman last
year, I figured that I just needed to get in enough
training to survive the swim. Four weeks was enough
time, right? And surely I had enough base from a
week's bike tour way back in July, right?
My *one* goal for this race (aside from having fun and
surviving the swim), was to race the run. I *never*
manage to race the run. I usually settle back into my
slow plod and never manage to push myself. I've done
a few road races this year and been getting stronger
and stronger on the track, so I would have liked to
have been able to push myself just a little at the end
of a triathlon.
Nina and I drove down to Smith Mountain Lake in record
time on Friday (only 3.5 hours away), where it was
raining and cold. Uh oh - this wasn't forecast. But
Saturday dawned clear and dry. The race starts at 9
am, so we knew we'd be out in the heat of high noon.
The race starts on a beautiful sandy beach and the
lake is green but clean and calm. I got into the
water, leaned over and was suddenly horizontal. I
love my wetsuit! The swim went well - I never
panicked and more importantly, never once thought "OMG
- that buoy is soooooo far away," so I count that as
grand progress.
Swim - 33:09 (18/21)
T1 - I practiced the uphill mount (following my own
advice, for once) and was pleased to be able to mount
without making a right charlie of myself and power off
the line.
The bike is wonderful - rolling hills with nice long
uphills where you can get into a good tempo and easy
downhills. The roads are really nice - even the
roughest was pretty smooth and had some nice technical
downhills which I 'woohoooed' down and managed to hit
40. The road marking was clear and the volunteers
plentiful, warning of upcoming corners and tricky
bends in the road. I did push it - big chain ring,
aerobars most of the way (mostly top of Z3, some Z4,
fueled appropriately). Legs started to tighten
towards the end, so I took the time to coast and
stretch. I wonder if pushing it had something to do
with what was to come?
Bike - 1:21:53 (14/21)
T2 - uneventful
The run is also wonderful - completely inside the
state park, rolling hills with equal amounts up and
down. Nothing super steep like Columbia, but
constant. I went out way too fast - 9:14 for my first
mile (very fast for me in a tri - *and* it was all
uphill). I ground to a halt between miles 1&2, felt
dizzy (only in Z3 at that point) and decided to walk
some. I suspect that I would have recovered enough
with run/walking by mile 3 and could have shuffled the
rest, but by that time my mental demons completely
took over and I didn't consistently run until mile 5,
although I did have a nice chat with a fellow
Arlingtonian who was cramping, so I gave her some
Endurolytes. I did regret not carrying my own water
since the time between aid stations got greater and
greater. I found that I'd need to walk whenever my HR
got into Z3 which is a bit pathetic really. Very
disappointing considering how much run training I've
been doing, with very real results - on the track
anyway. Races are a different beast, eh?
Run - 1:12:53 (19/20)
I feel as though I did everything right (except
perhaps not training!). I warmed up, took in Shot
Blocks and Endurolytes before the race start, 16oz
Accelerade, 8 oz water and Endurolytes during the ride,
Shot Blocks and Endurolytes on the run. I never felt
out of fuel, dehydrated or ill. I just couldn't get
my muscles to run. I'd run a couple of 8:15 miles off
a 25 mile ride the week before, (although the ride was
much slower and the run, flat) so I thought I was
prepared for this brick stuff. Sigh.
At the end of the race was a great bbq steak and
chicken meal and this was one of the few tris where
there water is completely inviting afterwards to stand
in and cool down. All in all a fabulous race and I
highly recommend it.
Lessons learned - I don't need to train on the swim.
Yeah!!!! Carry my own water on the run, start off
SLOWLY on the run, expecially if it is uphill (in
which case I just have to get over my mental demons
that won't let me speed up).
Bonuses - a fun weekend away, a Saturday race so we
could deservedly enjoy the local ice cream (which was
truly great), G&Ts and a substantial meal on Saturday
night. And getting to meet members and the coach of
the Georgetown team who were racing in the
Mid-Atlantic Collegiate Championship. They took
second place out of roughly ten schools competing,
setting them up well for nationals in April.
Unfortunately, none of them were racing in my age
group, so I can't blame them for my 'back of the pack'
finish.
Fun race.
Savageman - Katie Davison - 9/16/07
Sunday I participated in the 1st SavageMan Triathlon in the Aquavelo division…it was the most miserable as well as awesome bike course I have yet to experience. Usually my thinking the worst about something before it happens makes the experience somehow seem less tough…however, this was NOT the case…it was as challenging as I made it out to be in my head prior to actually doing it…
***RESULTS***
swim – 27:54, 1st female
T1 – 6:14
bike – 3:35:57, 6th female
6.5M 1730' CLIMB "THE WALL" - 43:08, 9.04mph, 40/160 overall, 4th female
total – 4:10:05, 2nd female Aquavelo
***PRE-RACE***
The pre-race festivities began as soon as we arrived in Deep Creek Friday afternoon. Ken, Cosmo, and I arrived at Carmel Cove to find Chas, who had just gotten there. We shortly headed over to the log cabin where the Clarks were staying. They then made us dinner and continued to give us wine. Shawn entertained us with his guitar, singing songs about who knows what…but it was great as usual. Next it was off to Kyle’s for packet stuffing and race preparations. The night then finished with sitting in the hot tub back at Carmel Cove with a bunch of CATS.
Saturday morning started off with a preview swim. It was maybe 50 degrees outside and the water temperature was about 70 degrees…steam was coming up from the water. UGHH this was a bit cooler than I was expecting, making me a bit nervous for race day (I hate being cold). Julie O and I headed down to the water early. I love swimming with her. We are about the same pace and breathe to opposite sides so we can easily follow each other. I was ok with the temperature once I started swimming and felt really good. We swam out awhile and back and were then met by a bunch of RATS and CATS. I then went out again with the group. Then I got cold and decided that was enough swimming for me. RATS and CATS then gathered at one of the houses for a yummy breakfast prepared by Chas. Next it was time for the preview ride. We all geared up and headed out. Geoff Beaty led us on the SavageMan Olympic course. After about 8 miles I decided I had better turn back and start resting up. Ran into Chas on the way back and we went for the pre-race meeting, packet pick-up, and bike inspection. Cripes I was getting exhausted. Finally made it back to the house to find a disgruntled Ken and Julie who were in need of a hammer/staple gun to hang signs on the bike course. Once they got the goods we all headed out to hang signs and drive the bike course. Alright now I was nervous…we came to the start of Westernport Wall…looking up from the bottom you just see an everlasting hill through the town with a very steep cobblestone section at one part maybe ¼ mile up. People would be given awards for going up this part...I could barely walk up it. I was exhausted…too much pre-race day activity. I was bonking and ready for a nap. We pressed on with our sign hanging and finally made it back to the houses in time to leave for the social at the Shaw’s house. The social was a good time, but I had really started to get nervous/scared after driving the bike course, being freezing all day, and knowing the air temperature would be in the high 30’s the next morning. My transition was going to be slow as I put on most of the clothes I had brought as well as clothes from others.
Case gave me some wool arm warmers and Reid gave me some booties, which Norm helped me cut holes in and fit to my bike shoes (thanks for everything guys!) After getting everything ready, I was finally in bed by 10pm. I did not sleep well at all…my head was racing…I could not stop thinking about the Wall…
Then next morning we packed up and were headed to the transition area by 7am. After setting up T1 and getting body marked (I told Suzanne, who was marking me, it was not really necessary because no bare skin was planning to be exposed throughout the race…but I guess it was mandatory) it was time to go. I was SO cold….ughh I was not too happy.
***RACE***
SWIM – I was in the 1st wave along with the Clydes, Relays, and Elites. We were herded into the water between the docks. The fog was so thick I could not even see where the 1st buoy was. The horn sounded and we were off from a floating start. I did not see what direction we were swimming towards so I followed the group. For a while everyone was swimming in a pack and it was hard to get into any sort of rhythm…then a few others and I broke out of it. I could see a few in front of me and someone just beside me…it was Randy! I tried to keep with him…he was too fast. Shoot…I needed to keep with someone because I had no idea what was going on. Then I noticed Dave Cascio (with a bright green cap…our wave had mixed color caps due to the different divisions) was swimming on the other side of me…he is a strong swimmer and I would try and keep with him. I managed to stay with him. HAHA I had no idea where we were going…I was totally trusting his sense of direction here. Then people were swimming at us and across us. WHOA WHAT is going on?! I dove under a few swimming straight at me. It was like a bad dream. I managed to stay with the bright green cap. When would this end?! Then I saw some poles and the docks a bit away…we were at the end!
T1 – I ran out of the water and out towards transition. It was a bit of a run to transition and my feet froze along the way and were really stinging. I was greeted by Ken, who told me I was at the front of the pack and doing really well and motivated me for the ride while I started piling clothes on. The adrenaline was keeping my body warm and I went without the booties after all that hard work. “GO LUNA CHIX,” I heard someone yell as I was off on my bike.
BIKE – Off on Luna Bananas. Hmmm it was chilly…but the wool arm warmers were going to keep me warm I hoped. The first 30 minutes were pretty uneventful. Then the frightening downhills started. WARNING SLOW yellow signs were everywhere. Then next 30 minutes I have never been so cold on my bike. I continuously blew into my hands and wiggles my toes to keep them from being numb and stinging. I started to get nervous to come up into Westernport. Mile 20 - I came upon the paper mill, a LARGE factory right before you come to Westernport. I felt like I was riding my bike inside. The paper mill and the mountains made me feel so small and I could barely see the sky. It was menacing. I rode into the town and decided I was officially crazy. Who does this?!
Anyways, I made the left and there it was…the beginning of Westernport Wall. BEEP! My hands and feet were still numb. Get over it…I went over the timing pad (we were being timed for the next 7 miles of climbing). I came to the base of the steep section with 0 momentum after an already steep climb. I saw a couple guys go down on it right in front of me. Ken ran down, “Are you going to do it?!....Come on ramp up for it down this side street!” SHOOT…people were screaming, whistling, and bells were sounding…it was a riot and making me more nervous. “I CAN’T…I am gonna go around…UGHHH.” Ken said, “smart decision, you don’t know what you are up for.” Oh Great. I continued on around and there was Ken again! He was everywhere. He told me I was 3rd female!
I had not been passed by too many and was feeling pretty good. I went on for the serious climbing. Someone was playing Spooktronica…that was some good stuff. Every mile and % grade of the climb was marked…somewhat torturous. I passed some people over the next few miles of the climb. Toward the end of the 7 mile climb I felt good but better be careful of quickly losing energy and ate a Think Bar. I had been good about doing 1 gel/hour (my usual race plan along with Gatorade and bars when I start to get real hungry). I had skipped the Gatorade this time, with it being so cold I figured gels and water would be easier. Mile 27 – some more frightening descents. I started to get cold again. Then up to about Mile 35 it was sole riding on what seemed to be some serious false flats. Mile 35 – RATS rest stop and back to climbing. Keith, Kurtis and some other RATS were there. Keith yelled and motivated me all the way up the hill going from this rest stop. My legs were getting tired…this hill HURT. Mile 40 – only 16 more! I tried to give it all I had left (Make it hurt or what is the point?!) Fireball time. I start to feel nauseous sometimes after the gels and fireballs are usually the answer. Somewhere in the next 10 miles came a few more climbs along with a hill that was almost a "get of your bike and walk" type of hill. I somehow made it to the top. Mile 50 – steep descent and left turn. Almost home! I then began to recognize where we were from the preview ride. Nothing challenging was left to come. I was home free and pushed it hard to get home. And finally I was at the finish. That was ABSOLUTELY ridiculous!
***POSTRACE***
I felt delirious the rest of the day. I went and hung by the finish to watch people finish. Everyone did so well. What an accomplishment and awesome weekend.
***NEXT YEAR***
I hope to be ready for the whole half. And now that I know what I am up for I will attempt The Wall…
Savageman - Pete Warner - 9/16/07
To be honest, I really didn’t know what to expect from myself at this inaugural event. Just the name of the race sort of scared me at first. Without going into a lot of detail, this course is absolutely amazing and challenging to say the least. The scenic setting of Deep Creek Lake and the surrounding area is beautiful.
Leading up to the race, I had fully convinced myself that a road bike was the way to go. In hindsight, I definitely think my tri-bike would be the better choice next time…did I just say next time??? I think my decision was based too much on the 3 days of riding a group of us did about a month prior. It always seemed like we were climbing. I had forgotten how much of an advantage I would have had being aero on my time trial bike throughout the first 18 or so miles and last 8-10 miles. I did have a buddy that loaned me his Specialized Tarmac road bike just for this race. Thanks again, Patrick! It was a tad small for me so I had a hard time adjusting to it and feeling comfortable on the descents, but it sure made climbing a lot better than my steel road bike. I also didn’t realize until Saturday that the speedometer/odometer was dismantled from the bike, so I was going to have to race just on feel with no concern for speed.
It was also at that point I decided not to wear my Heart Rate Monitor. I didn’t really want to be too concerned about my Heart Rate because I knew it would spike all over the place. I didn’t want to get psyched out by my effort. As they say, it would be a race based solely on perceived exertion. My only real goal was to finish sub 6 hours; which I thought was very doable, but I really had no idea. I also wanted to redeem some confidence I had lost last weekend during the Annapolis triathlon where I had mentally cracked during the run and lost 4-5 minutes from my goal time.
On to the Savage race…
There was a definite chill in the air as the temperature early in the morning was in the low 40’s. Fog filled the air and lowered visibility to around 50-75 yards. There was a bass fishing tournament starting before the race and it looked pretty cool to see all the boats sitting out in the fog laden water by the boat ramp. I was still unsure what exactly to wear in order to stay somewhat warm without overdoing it so I asked Ted & Sean what they were doing. The consensus seemed to be; put on a dry jersey, throw on a light vest with some gloves and arm warmers with a light beanie cap under my helmet. This worked perfectly since I could pull the arm warmers down on the climbs as I heated up and I didn’t need to stop to drop anything. Oddly, I did see some competitors dressed as if they were going on a mid-winter ride. It appeared a little excessive.
Foggy Swim:
This was going to be interesting. Since the fog had limited visibility, sighting the buoys was just about impossible unless you were about 50 yards away. Thankfully, the shoreline was visible so I knew if I could keep it in sight I would eventually hit the turnaround buoy. In reality though, once the gun went off I got into a pack of what seemed like 10-15 swimmers and just decided to follow some feet hoping the leaders were sighting well. Before I knew it, we were at the turnaround buoy and heading back. This is where the pack started to break apart and I was left to my own devices for sighting. It wasn’t that bad. It was so unique that it was pretty cool. Once I saw the dock, I knew there was a last turn buoy about 50 yards directly out from it, so I made a bee-line for it and worked my way to the boat dock. As I jogged up the hill to transition I ran into Ted & Sean changing. I think everyone was a little bewildered by just how long it took to get everything on. It definitely was unusual to have a few more items to deal with. Bring the pain…err bike.
This was the marquee stage of the race. I think there’s a pretty firm consensus that this would be one of if not the most difficult 56 miles in all of triathlon. With a solid mix of climbing with sharp elevation gains and technical winding descents, this was purely a course designed to separate the field. It was me against the Savage. Mano e Mano.
My legs were feeling good the first five miles which is always a nice omen. During the long descent to Westernport, my legs got pretty chilled so I tried to get out of the saddle as much as I could to keep the blood flowing. I pulled over during the descent for a brief nature break because I knew at mile 19 the climbing was coming.
How you doing Westernport! This small town turned out in droves to witness what has been dubbed the start of “The Westernport Wall”; a short, riveting climb up through the center of town climaxing with a 25% grade pitch that has long been closed off to traffic since it is so steep. But the town only serves as the start of the “The Wall” since you keep climbing for about 7 miles afterward until you are over Big Savage Mountain. As Kyle said at the race briefing, “You would have thought the Olympics were coming to town.” I overheard someone say that the local Church service was suspended so the town folk could come support the racers. How cool is that! It’s so rare to find a community that actually supports Triathlons. Usually everyone bitches and moans to the local gov’t that they got stuck in traffic for 15 minutes one Sunday morning on their way to the grocery store a half mile away. Yet, they didn’t bother reading the signage that was posted the week prior telling them there was a race coming up and to avoid the route. Sorry, off on a tangent there. Back to the good stuff.
Now I for one was going to do my best not to disappoint. There were two fellow racers slightly in front of me, so I started to climb rather timidly trying to create some separation and let them either get up the climb or allow enough time for them to fall and get out of my way. Both riders unclipped about ¼ of the way up, so I slowed even more to let them move from the right side where I was planning to go full steam ahead. As soon as they moved, I gave it everything I had. I put my head down and grinded away. Fifteen seconds later I was elated to be at the top and still on my bike. Hooray! It is sort of funny, I don’t remember recognizing anyone, but I heard people shouting my name up the climb. I even remember hearing Igda’s voice say, “Go, Pete! Go, Pete!” I just had to block everything out and focus on turning over the pedals. Igda later ask me if I saw Laura B. running next to me. I told her, no. I didn’t remember seeing her. I guess I was in la la land.
Here are some links to a few short video clips Igda took at the “The Wall”. It figures our battery would die before I got there.
1. Watch the cameraman fall over the Basset Hound after the cyclist swerves all over the place. Hilarious: http://www.youtube.com/watch?v=lqIjuyHOveI
2. Here’s a fall: http://www.youtube.com/watch?v=9h91H-N-lEY
3. Here’s a few crushing it: http://www.youtube.com/watch?v=SCDOXFiQWOI
After that, I just got into a rhythm and started cranking away. Maybe it was the training from a month earlier, but I never felt like I was overly exerting myself. Somewhere about ¾ of the way up Big Savage Mountain I crept up on Haig and we had a nice little chat for a bit. This is where I think starting in the last wave paid off. When I saw a rider out in the distance, I would just focus on reeling them in. It kept me motivated and focused on the here and now.
As the bike course wound on, I just kept repeating to myself, “here and now”. Stay in the moment. If my mind started to wonder about how much farther I had left or I began to think about how the hell am I’m going run 13.1 miles after this, I went back to “here and now” and just focused on turning the pedals. It started to get pretty lonely out there for the last 15 miles. I don’t think I saw but 1 other rider during this stint. My nutrition plan appeared to be spot on. I’d prepared a 900 calorie bottle mixed with Carbo-Pro and Powerbar endurance drink that I planned to work my through during the ride, supplemented by a few gels and 2-3 endurolytes/hr with generous amounts of water. I avoided any stomach issues and seemed to have a good even level of energy throughout the ride.
I cruised into transition where a pretty nice crowd had gathered to cheer everyone on. I ran to my rack and started to change. Note to self: when you have bundled up for the ride it would help if you started to undress a bit before transition. It seemed to take me forever to get my gloves, arm-warmers and vest off. It took me about 30 seconds to realize it would all be a little easier if I took my freakin’ gloves off first. It was nice to get some words of encouragement from Chas as I was changing. Thanks, Chas!
Oh, there’s a RUN?!
I immediately darted to the porto-john, which was a good sign which meant I’d taken in adequate fluids.
Now as much as this race was touted for its bike segment, the run was no picnic either. I hadn’t previewed the run course and to be frank, I didn’t really want to know how hard it was going to be. I was just going to gut it out. It was slightly down hill for the first mile which appeared to loosen up my legs and I was feeling rather good. What a tease it would prove to be. Thankfully, a young lady had just started her run as part of a relay, so I figured I would use her as my rabbit. If I could stay with a pair of fresh legs, I knew I would be doing well. I did have time to give Igda a quick kiss before I made my way out into the jungle.
Okay, what the hell is going on here? As I diligently stay about 20 yards behind my rabbit the course starts winding its way UP through the campground a little after the first mile. It doesn’t really look all that steep, but it’s getting noticeably harder. Once we get through the campground, we hit the rock/boulder laden trail where it’s not too bad, but then somewhere I think around the 2.5 mile mark it makes a massive turn skyward. I remember thinking, “Oh, Christ. How long does this last?” I felt like I was taking baby steps as I rambled my way at what seemed like a pace I could walk faster at. I just kept repeating “here and now” and focused on not letting my rabbit go. This carried on for about a mile and half until I finally reached the aide station at the top of hill by the fire tower. Yippee!
Now from what I recalled before the race, the course then heads downhill for a couple of miles down a fire road. I thought to myself, “Cool. Just let your legs go.” But wait, I was suddenly hit by what felt like a bolt of lightening in the back of my left leg. After two good long strides, my left hamstring completed cramped into a knot. Crap! What the heck!? I rarely cramp, so this was a little new. I stopped and tried to stretch it out, but it seemed to make the cramp worse. I was determined not to let this stop me. I started to walk and gently started to get back to running. As my strides gradually got longer, the cramp thankfully evaporated. Now I started popping more Endurolytes like an addict and taking as much water as I could stomach at the aide stations. Somehow I even managed to catch up with my rabbit by the bottom of the hill. I kept her in sight as I went through the halfway point which is also the finish line after the second loop.
I did get a little chuckle as I was passing by the finish line and noticed Bart waving at me and pointed to the finishing shoot. I have to admit, I was a little dazed and confused. As I got closer to him, he realized I was not who he thought I was. See, I happened to be wearing my Principal Fitness race jersey which Flanagan was also wearing during the bike. For an instance, he thought I was Michael. Michael, it was good to be you even if it was only for a few fleeting seconds. Killer race by the way!
I gave Igda one more quick, salty kiss as I rolled by. One more tortuous loop to do! Again, I just kept repeating “here and now” to myself. As the next round of climbing began, I also added, “Don’t stop!” Somewhere along the line I lost my rabbit, but fortunately there were more bodies out on the course so I would just set a target and try to reel them in. I got a nice little boost of encouragement at the TriCAT aide station at around mile 2…thanks everyone! And then the run “wall” smacked me upside the head as I made my way up to the fire tower. I just kept repeating, “Don’t Stop” as I precariously clawed my way up the hill passing a number of racers walking. I tried to mutter some encouragement as I passed, but my heart rate was going through the roof and my legs were dangerously close to giving out. Low and behold I made it to the fire tower where I then could start to smell the finish line as I let my legs go. I nearly tripped and face planted down the gravel path but ungraciously I saved myself the disaster. I managed to catch a fella that was keeping a pretty good pace so I decided to hang about 15 yards behind him for the duration. I wasn’t sure if it was his second loop or not, but at that point I didn’t care if I finished one more place down, although wouldn’t you know it, I did check his calf for his Age Group marking. He was one group younger, so I wasn’t worried.
Those last couple hills before you hit the steep downhill into the park were a killer. I came around the final bend and made my dash to the finish line. Hallelujah! I grabbed the young volunteer’s shoulder and silently just stood there reflecting on what I had just accomplished. It was by far the hardest 13.1 mile run I’d completed as well. I then went over to Kyle and called him a murderer before collapsing on the grass…well I didn’t really but the thought did cross my mind.
Finish Time: 5:57:27. I hit my sub 6 goal and I mentally didn’t crack during the run. I’m a happy camper! Just too darn bad I just happen to have two insanely fast friends, Ted and Sean, in my Age Group who both had great performances or I would have made my AG podium. Well, I guess it’s always good to have a dream.
Conclusion:
It’s really hard to describe my precise feelings for this utterly challenging race. I think the timing of the race falling at the end of the racing calendar is very fitting. It has left me feeling deeply satisfied with my overall race performances this year and longing to develop a plan for improvement in the off season. I’ve met a lot of great people throughout the year, many of whom have pushed me farther than I thought I could go. For that, I am grateful.
Real accolades need to go Kyle Yost, David Glover, Greg Safko & the Joanna M. Nicolay Melanoma Foundation’s Board of Directors for managing to put on such an incredible event. It was by far one of the most organized and enjoyable races I’ve ever participated in. The enormous challenge for garnering approval and support from all the various organizations is no small feat and all the more impressive as it were executed.
The volunteers; from the local support crews, Tri-clubs, numerous Team Z’ers, Police departments, Deep Creek Park personnel, Garret County government officials and spectators were remarkable. It’s hard to imagine it getting better in the future, but I look forward to seeing it happen. I forgot to mention the Pre-Race “Champion” dinner was very enjoyable as well and I would encourage future participants to plan on attending it.
It was also rewarding for me to assist in the fundraising effort for the foundation. As I had the pleasure to meet just about everyone on the Board at the “Champion” dinner, I was really impressed with the organization as a whole and its commitment to raising awareness and aiding in the research to find a cure for melanoma. I’d also like to thank my family and friends that generously contributed toward my fundraising goals.
I’m off to go put my “This Triathlete has climbed Big Savage Mountain” bumper sticker on my car so everyone tailgating me from here on out will know just how Savage I am.
Pine Barrens Long Distance Triathlon - Steph Colburn - 9/15/07
I guess after Luray I just did not have this tri on my radar. As Rob and I rode to the site I realized I was doing my first long distance triathlon. Not having participated in one before, I was not sure what to expect. How is my body going to react? How am I going to react? This was a very low-key race, so that was good for me.
We walked to the start of the swim. It is an in water start, again a first for me. Boy, those buoys really look far away. It is funny how the swim always looks long. The lake was calm and beautiful. Cool, so wet suit legal. The swim started and we were off. I hurried to get in my groove and went for it. It was not a crowded swim so that again was a plus for me. It started to rain a little on the swim but that really doesn’t matter when you are already wet. I came to the turn around and headed back. Just an out and back swim and I am not sure whether I like the 2 loop or the out and back. I finish the swim. Wow, I finished faster than I thought. I was glad to be moving on to the bike.
The bike was two loops, flat with maybe two risers. I made the first loop in good time, again faster than I had thought. On the second loop, the wind started to pick up and that slowed me down some. I thought for sure the wind was going to blow me over or even off the bike. I made it back in 2:48 and was very happy. Now I have the run ahead of me.
The run was on nature trails that consisted of hard and loose packed sand, pine needles and in some places pretty deep sand. Very well marked, which is a plus because I think you could get lost if it was not. It took a while for my legs to loosen up but they did and I was running strong and consistent. My second loop of the run felt even better. I’m thinking,” ok I can finish strong” so in the last mile or so I picked it up. I really wanted to be careful with my footing because of the terrain. So what happens? I trip and down I go. It all happened so fast that I don’t think I missed a step. Down I go and rolled on my shoulder and right up to my feet and after a brief moment of getting mad, I picked it up even more and finished the race in 5:32. I was very happy! Rob was waiting for me at the finish and he said I looked like a warrior with all the dirt on me from the fall. Oh well. At least I fell gracefully and did not hurt myself.
This is the last tri for me this season. Now I have my sights set on my 3-day, 60 mile Breast Cancer walk in 25 days. Then I would like to run the Philly half marathon and PR!
When I injured my calf a couple of years ago I had to pull out of several races that I had hopes of doing. This year has had its ups and downs. Happy times. Disappointments. Yet with all of it behind me, I really had a good year. I had raced a few triathlons years ago and this year I started back. I raced five times placing 3rd twice; 2nd twice and today I was first in my age group. Can’t complain about that!
Next year I hope to be even stronger and I will have to be, what with St.Croix looming in May. The Savage Man of the Caribbean and featuring the Beast!
We have to start training when??
Special thanks to Al and Mary DeLaney for all the great coaching they have given me. From where I started with my cranky legs, to where I finished the year has been a gratifying journey. I could not have done it without them. Cool runnings!
Pine Barrens Long Distance Triathlon - Rob Colburn - 9/15/07
If you’re looking for an old school, throwback, organic, laidback triathlon, we’ve got just the race for you. The Pine Barrens Long Distance Tri is held in the middle of southern Jersey’s Pine Barrens, a million plus acres of sandy soil and scrub pines dotted with crystal waters tinged red from iron and cedar. This really is what triathlon used to be about and is a real escape from the overcrowded, over-hyped testosterone fests that have seemingly taken over the scene.
RD Bruce Perazzelli runs a loose-knit type organization that always seems to magically run on time. The race start was a civilized 9 am. My feeling is that he’d like to max out with 200 to 250 competitors. The race and course are USAT-certified. Amenities are basic: a simple T-shirt and light snacks for after the race. Out on the course this year he had ample volunteers and plenty of cold, fresh water. So, if you are looking to simplify your racing experience, this is a nice change of pace. If you are looking for big crowds and plenty of goodies, stick with the M-Dot races.
The venue is almost perfect. The small transition area sets up in the parking lot of the Atsion Lake Rec area and you can walk the 50 yards or so back to your vehicle with no worries. The pavillion has ample rest rooms and hot water showers to boot. Atsion Lake is a pleasure to swim. The cool 69-70 degree water is very clean and the thigh high in- water start is wide enough to provide a contact-free start to your day. The swim is down and back, no annoying and crowded 2-loop affair. You exit the water onto a sandy beach, which gives way to smooth grass and finally the parking lot surface.
The bike course is a flat fast track laid out in a 2 loop deal with little traffic. There is some car traffic on Rte 206 but only 4 miles per loop is here and the bike lane/shoulder is plenty wide. The rest of the course is lightly traveled, nicely paved shaded country roads.
The run is what makes the course so unique. Barring heavy rains the run course is 100% cross country. You’ll run on crushed cinders (nice); you’ll run on hard packed sand covered with pine needles (very nice); you’ll run on meadow grass fire roads and some sections of loose, beach like sand (tough.) I know of no other run courses like this in the Mid-Atlantic region. It is tough on the legs but really fun. Off-road provides plenty of shade and cooler temps too.
After the race, the RD really flies thru the awards unlike some races where the awards ceremony is as long as the race. A couple of Gatorades & South Philly soft pretzels, a quick shower and you’re on your way home; or out to find a hoagie joint. Nothing better than a big fat cheesesteak and some Tastycakes after a hard day.
Oh yes, results:br>
Rob: swim - 31:30 approx
bike - 2:16 approx
run - 1:38 approx
4:31:19 - 3rd overall male!!
Steph: swim - 36:00 approx
bike - 2:48 approx
run - 2:02 approx
5:32:01 - 1st in her age group
This was Stephanie’s first long course race!!!
Grand Columbian Triathlon - Mary & Al DeLaney - 9/15/07
M: We started the year with a ½ IM triathlon and so we are ending our season with the same….several thousand miles away. The Grand Columbian Tri is held in Coulee City, WA. For those of you that are geographically challenged, this is in north central Washington, about 1 hour west of Spokane. I signed us up for this race because I loved the idea of riding our bikes across Grand Coulee Dam (which you can’t cross anymore, since 9/11, except for this triathlon and a Mother’s Day race in May.) And the run is advertised as being an out-and-back along the Columbia River. Sounded perfect to me! If you haven’t been out here, it is an incredibly beautiful part of the country, scoured by huge glacial melts thousands of years ago; it is rugged and barren, yet fertile, covered in wheat fields on the mesa tops. At this point our kids would cry out to stop the geological stuff. OK.
A: So, we have done 4 triathlons in the last four weeks….. Einstein, AKA Mary, my coach, said we would peak at the end of the season. So this is the Peak?
By the end of the day we will have raced and trained ~300+ miles in the three sports this month. Oh, well, after 10 years and 54 triathlons, I guess I’ll eventually get used to it. Our scouting trip three weeks ago clearly showed that this bike course is on a par with St. Croix and Buffalo Springs for a challenge. This is definitely not a course for a beginner who is not approaching this from a professional biking career.
M: This is not an M-dot race. It is an independent race, IM and ½ IM. So, the entry fees are less (about $100-200 ea less). The week before the race brush fires were burning nearby, creating a lot of smoke. Rumors flew that the race course would be changed. And so it was. The night before the race, at the athletes’ meeting, the RD revealed that the formerly 2-transition area would now be one transition site and both the bike and run courses would be changed to keep the athletes from being exposed to the smoke. Ironically, as we sat there listening to the RD, it was a beautifully clear evening without a trace of smoke in the air.
We would not get to bike across the dam, nor would we get to run along the Columbia River, but he assured us that his main priority was our safety and it would be for the better. We were a little bummed, but we got very cool hats and race shirts, so OK.
A: I was glad we saved the $200, no more M-dot races this year.
RACE DAY:
M: The IM went off at 7 AM. The ½ IM went off at 9:30. How luxurious! I stretched, ate breakfast, finished my book and still got to the race site with plenty of time to spare. It was very smoky when we got up. I guess the RD knew whereof he spoke.
A: This was the only race we did this year that started at a decent time. Why do we have to set up in transition at 0530 for a 0630 or 0700 start? This was great, almost human! Wow, starting a triathlon at the same time most bankers go to work. If all business including races started at this time, this would be a better world.
SWIM:
M: Banks Lake, a beautiful clear lake, about 68-69 degrees and perfectly calm! Not a wave in sight. Men and relays went off first, then women. I really worked hard to keep my head down, as Katie had told me at the last swim practice, “You are lifting your head again!” I felt like I was going good, passed a lot of men in the wave before me, and was loving life! Ran up the grassy hill, grabbed my “swim-to-run bag” and into the changing tent.
A: WOW, I was out of the water in 35 minutes. This is great, especially since I could barely swim for 4 months this spring due to work demands and tennis elbow on my right side. At 7 minutes faster than my ’04 2000 meter swims, I might just have a chance to be something other that an athletic supporter for Mary in ’08.
T1:
M: I pride myself on quick transitions…it’s free minutes for which you don’t have to train! We ran into “changing tents” to strip our wetsuits and put on our bike shoes and ran out to get the bikes. It was strange that way, but, oh well. I guess it was set up mostly for the IM folks who would change clothes.
A: It was like getting to wear “grown up” pants for the first time. Since I don’t have time in my life to train enough to race IM distance, and don’t race anything longer than ½ IM distance; being forced through the changing tent was a new change. There is a first for every thing I guess, having a seat to sit on to strip the last of my wet suit off was a new experience.
BIKE:
M: The course had been changed somewhat, to keep the athletes from going into an area that was very smoky from the brush fires. But still, the bike course is a killer! You ride ¼ mile from the swim and take a hard right turn up the “Almira Grade.” Now we rode 2000 feet up in about 3 miles. We knew what was in store for us, so we were ready, but it still kicks your butt! Good grief, 2 women ahead of me with my AG on their calf…that won’t work! I decided to ride hard, hard, hard and drop them. If they wanted me, they were going to have to catch me! Then there were 50+ miles of “rollers” into the wind. In Washington State, their “rollers” are BIG! It was tough. I had some hamstring cramp issues, but downed lots of Endurolytes which helped. Did not see those 2 women again! Yee Haw!
A: This bike course is enough to get your attention! I’ll never be a very strong biker due to the Polio I had 53 yrs ago, but felt like I was climbing rather well, thank you… until the last switchback, when a guy with a 55 on his calf blew by me like I was drinking beer under a tree by the road. I had been climbing at about 105% of my AT, so I only stayed with him for about a mile until it became apparent that there was just no way to keep up. This same phenom happened four more times over the next 54 miles on the bike. Each time, the same thing, although I was averaging 21-22 mph after the turn onto Route 2. Those guys were just faster Saturday morning.
I’ve been slowly recovering my run strength since my last knee surgery Dec 28th, 2006. We’ll see what happens on the run! It is really dry today, and getting in enough fluids and salts requires constant attention. The low humidity can fool you into bad thinking since sweat evaporates instantly as it forms. At least staying cool is easier. I wished more than once this damn bike would get itself over. Tried to keep my HR 146-150, except on the hills. Once I saw a 165 on the Almira grade, which is my absolute max.
T2:
M: Oh yea…get me off the bike, already. The bike course was 60 miles, and that was enough! I swung my leg over my top tube at the dismount line and my hamstring grabbed me BIGTIME! Oh, WOW! Coaxed it over and on to the street and the volunteer said, “Can you walk?” I guess I looked bad. Exchanged my bike shoes for my run gear and ran through the changing tent (again) and was off on the run.
A: It’s about time! Damn! Those folks doing the full IM get to enjoy this ride one more time, they’re better men than I am today. And their reward is another 2000 foot climb to start the second lap.
RUN:
M: It’s funny how my mental state has evolved through the 10 years I have been competing in this sport. I was thinking about this as I started out on the 13.1 mile run. I am saying to myself, “ok, here I go just 13 miles and I am done….yup, just 13. It is what I do! Time to punch the time clock and rock on! Oh, great there is the 1 mile marker. Whoa! That means only 12 left…but that is better than 13! OK…pick it up…the faster you run, the sooner you get finished…gosh, lots of walkers…I am not walking…aid station….ice…excellent! Some for the hat, some for the sport bra…no, the volunteer can’t pour the ice down my back…all the way to Steamboat Rock…looks like a long way away…oh, there is Al…yes! High 5, he looks great! Ok, here is the turn to the ½ way point…6 miles, no problem…damn, getting that blister thing going again…oh well, who cares? This asphalt is hot! Aid station ice!” Pick up the pace! Relax your arms! Faster cadence!
Pass a young buck who is walking and as I pass him he says to me, “what pace are you running?” I say, “The get-me-there-pace.” Never saw him again. The men, especially, the young men, HATE when a women with a 54 on her calf speeds by! Oh yea, show me the finish line!
A: Well, just a little run thru a spectacular canyon and we’re done. For the last decade, my run was my strength in this sport. The last three years have been really, really frustrating since I’ve had recurrent knee injuries. Each surgery has been followed by periods up to 9 months or so to try to recover. Only during the last six weeks have I been feeling really strong running and feeling like I am beginning to recover the running form I remember from the past (like 2004.)
The heat and low humidity have left me covered in more salt than a french fry.
After 3 ½ 24 oz bottles of Infinit with extra salt and a dozen Enduralytes, I can tell that I’m still dry. Even after grabbing a Gatorade at the first two aide stations, I begin to cramp up. These resolve with the last half of my run bottle; I take 6 more Enduralytes, and with a brisk walk for a ½ mile the incipient cramps resolve; and I’m off. Actually feeling rather good all things considered! At mile 4 I put in an 8 minute trot to the 5 mile marker, and get a huge rush by running down the first of the old men that passed me on the bike. I try to take in all I can afford to drink at each aide station, and put the pedal down. God, this is beautiful country to be running through!
The next 4 miles fly by as I get recurrent blasts of adrenaline and testosterone from passing another guy in my age group and four younger folks in the 50-54 group. At this point I’m reunited with a great guy from Montana I had run with earlier, and his youth pushes me onward until I finally spot the third guy in my age group that passed me about 50 miles ago near bike mile 11. Speed came from somewhere, and in about 400 yards I was on his heels. God, it’s been so long since I could do this, I’ve almost forgotten what it feels like! At this point, a pass has got to be authoritative, and I have to push hard enough that he’ll have no hope of catching me. Staying on his heels for a few minutes clearly shows that he is really at his limit, and beginning to lose his coordination. I’ve had this feeling many times before, and it’s hard to explain, but at this point it really doesn’t matter how bad it’s going to hurt to do what comes next. After another 7:50 mile, I’m rewarded with another 50-54 age grouper, which makes climbing the last hill back into Grand Coulee and the finish much easier. That’s 8 passes in 13 miles, and I’ll take that thank you very much! And I was worried that 6 hours wasn’t possible today?
In a few more minutes, it’s time to turn off the road to the finish line. My place in the race really doesn’t matter any more at this point. The feeling that my ability to run well is returning, even if false, has made today all worth it. Even if I can’t pull off a run like this again, this has been a great day!
M: As I turn into the finish area, and go that last 50 yards towards the finish line I can hear the music and pass another guy who says, “If you were in my group I would race you.” I say, “My race is over, my friend!” I speed toward the finish line and hear the announcer call my name and marvel that I am here from Herndon, VA. God, I love this moment!
A: few minutes later I find Al, already enjoying the post-race Mexican food! YUM! We exchanged a kiss, a few words and immediately went into the lake to cool off our legs! Ahh, I have been thinking about this dunk for the last 10 miles!
RESULTS:
M: I finished 2nd, in 6:27. Hoped to be closer to 6:15, but I will take it after that bike course. I am so thankful for what I am able to do and that I have the time to do it. Best of all…next year I age up!!
A: Well, I’ll be glad to take third at a total time of 5:54. I was just seconds from having the fastest run in my age group. Mary wants to try to qualify for Worlds in ’08 and to avoid being a cheerleader, I have to get close enough to the front of my new age group 60-64 to make the cut. We’ll see … my time puts me second in my new group… As I write this the day after the race, my knees don’t really even hurt. After ~30,000 running miles over 35 years, all I can say is that I’m very thankful. I don’t pray for much, but maybe I’ve one more good race in these knees. Maybe if I lose 4-5 pounds and spend a lot of time in the weight room this winter?
FirmMan - Yvette Ziols - 9/9/07
The prep for this race began some time ago; details I just can’t leave out.
This was the last and only “A” race of this season for me. It was a challenging year, including not only personal challenges but also injuries and rigorous training—something I think we can all relate to and have faced at one point. I consider myself an average athlete so it was difficult for me to consider using a coach let alone justifying needing one; however, my perspective changed and now I wanted a coach; I needed a coach.
When I called the DeLaney’s I wasn’t sure what was possible. Would I be able to meet them, plea my desperation to finish the largest race I’ve ever done and accomplish these goals before time ran out? Before I began working with them, I had thoughts of giving up racing, but after tapping into their vast knowledge and skills of ‘repairing injured athletes’, I was back to training. We worked hard over several months; tweaking schedules and methods, conducting daily check–ins and anything to get me on track. I finally felt I was making progress and I certainly wouldn’t be writing this race report if it hadn’t been for them, so thank you Mary and Al!
TRAVELING: It was zero dark AM and I was antsy to get in my Jeep and go; so antsy I was up well before my unfailing alarm belched out the ‘song du jour’ (which you will find me singing off key, underneath my breath the rest of the day.) It would be at least a seven (7) hour drive to the sleepy town of Narragansett, RI, a small beach town which comes alive in the summer and for this race. The drive took 7.5 hours with a small pit stop to at Ground Zero. As we approached Narragansett, my excitement grew similar to that of a child approaching a theme park; my dreams were materializing before me!
DAY/NIGHT BEFORE THE RACE: Many things transpired from the Thursday afternoon arrival to the night before the race. However, one thing all these months of work wouldn’t prepare me for regardless of how many previous races I completed is the night before the big race. Did I have enough pasta? Enough water? Truth is you are never really prepared until you are mentally prepared. I took a moment of introspection, a moment to review some wise words from my, yes MY, Coaches: ”You will do great, Smoke ‘em!”
OK; Got it. The inn-keeper of the quant B&B I stayed at let me know the other two guests in this three bed home were also doing the race, and ”David” wakes up at 04:30 to get ready for the race. Ok great. Not only am I doing this race, but I am doing this at an un-Godly hour! I mean really – it’s only a half Ironman, so what’s the need to open the transition area at 5:30? Well it’s for nervous individuals like me who didn’t get ANY sleep the night before. Yep. Didn’t even need an alarm clock; didn’t even have to use my beloved snooze button.
TRANSITION AREA SET-UP: I arrived well before Mr. Sunshine even thought about an appearance; great. Nerves are everywhere and I am a wreck talking to anyone who would lend me an ear. I finally find my rack and begin the arduous and partially neurotic process of setting up my little 2x3 area on the towel. Good. I am “set-up,” now I can go get marked up! I know my number, I told it to just about everyone, even the little schnauzer that was at the entrance, I am “#127!” He didn’t care, I did and I laughed. I sauntered through the transition area to the body marking area only to experience a “momentary laps of memory.” WHAT was my number? Oh yeah – 127! OK, on with the marking and back to wrestle with the wetsuit! It’s on and I am on my way, 20-minutes early, to the start.
SWIM: Yes, we are running late. Great more time for me to think about what I have gotten myself into. Finally, the horn blows and I instantly recall the tricks to cut through the surf with dolphin dives from my lifeguard days. Since swimming comes naturally to me and is my favorite part of the race, I usually do the best here. I make it past the small surf and eventually merge with the swimmers. I try not to think about the rumors I heard about the ‘freaky sunken barge’ that casts an eerie shadow, similar to that of a shark in the waters below; just keep swimming and pass those two girls ahead of me. I hustle past the barge, past one of the girls and made it out of the water in second place, in record time and happy to be peeling off my wetsuit! I thought to myself, “I am on track. This is great!” I run up the beach, wave to my support group and move towards the bike on the rack.
T1: Peeling off the rest of the wetsuit gave me an extra moment to gather my breath and take in the transition area scene before I streaked out of there.
BIKE: I am now running out of the transition area with my pants on fire! I felt like I ‘could’ be an elite athlete with as many bikes left on the racks, that were waiting to be commanded through the creative 56 mile course. Let’s face it; Rhode Island is not even 48 miles wide! I hustled down the road to secure my spot and then I heard a noise. Shoot! I dropped my inhaler! I had to circle back (in traffic) set my bike down, run out to the middle of the road (how typical), pick up the pieces, run back to my bike and start all over again.
OK - I am back in the saddle regaining speed. This is the perfect time to drop the pre-race tensions and loose myself in the moment. I wanted to enjoy this and have fun. So I did. Don’t think I abandoned competitiveness to the side of the road like an old hubcap, I didn’t; I picked targets and I kept them throughout the race. In fact, there were a few targets. It was an Irish woman and a spry young male. After several miles of passing and being passed, suddenly the three of us were, as the guy coined it, “A happy family of three.”
We continued to catapult each other through the race (of course adhering to the USAT race rules) to the finish line. It was invigorating, all the way up to the 50 mile mark, then it turned into the longest six miles of my life. “I’m sorry, was it 6 or 66 I saw on the pavement?” I pushed through the last six and managed to catch up to the motorcycle with the USAT rule/sanction guy. Now I really felt like I was lurching closer to the ‘elite athlete’ status and into the transition area I went again!
T2: Can I get a massage? Leg swap? Anyone…help!
RUN: Well… that feeling of being on top of my game changed just as I parked my bike, unclipped the helmet, put on my hat and slid on what I had hoped to be my ‘magic slippers.” Unfortunately, it happened to be a “not so much” moment as I took the first few steps of many. “I’m sorry; did someone switch my legs with lead? I’d like a return please!”
As I continued my path away from my spot on the rack, I did everything possible to keep from grimacing, puking, crying and falling all at once, so I smiled, waved to my support group once again and put one foot in front of the other. I had to recite and repeat, recite and repeat this new found credo: “Just put one foot in front of the other.” All the way up until I hit the “1 mile” marker. Then an outbreak of wicked thoughts flurried though my mind which was already preoccupied with fighting to protect the momentary ailing legs below me. “Are you kidding; 12.1 more of these painful reminders?” If I didn’t get a handle on this I would end up walking the entire way and turning this race into a pledge for ‘fresh’ legs than finishing the race I entered with pride.
Slowly I gained the strength and pushed forward to meet fellow racers encountering the same trip off the bike. I am momentarily relieved to relish in the shared misery; all the way until they take off without me and I am left behind gripping my legs searching for some “on” switch. A sarcastic “Greeeeat” escapes past my lips as I dig for my pain coping mechanism. I am now on the hunt for mile marker 13.1, otherwise known as the finish line… “Has anyone seen this character? I had a great relationship with him last at my last race and I would desperately love to reconvene this adoration complete with a medal, water and a rub!”
Well my friends, according to this sign, I will have to wait another eight miles, a dozen or so more rest stops, more hip and leg cramps, a few cycles of stretching, wise cracks and a few more GU packs for that to happen. I turn the corner and I see my support group along with an inconveniently hairy man in a grass skirt, coconut bra, a Hawaiian lei and a noise maker. Am I hallucinating? Or is this weirdo vision really some random guy here to cheer us on and encourage what he would think of us as his ‘fellow crazies’ to finish the race? Whatever it is it works and I find myself peeling down the road stopping at each water stop to refuel until I see the glorious 12.1 mile mark.
It was then I make the promise to myself to at least run the last mile, I mean someone could actually be watching me now, never mind everyone I once passed on the swim or the bike had now passed me. I was only a mile out! YIPPEEE! Yes, it was great ¾ mile all the way up until the trail leads me to the beach. “WHAT?!” Is this a mirage or the latest cruelty? Running the last quarter mile in the sand? Welcome to F.I.R.M. Man racing.
I FINALLY finished the race and was even happier to see my entire support group standing there with their home made signs from old beer cases! I had finally done it. I finished my first ½ Ironman and not even moments later was I collaborating with my support group for next year. What was I thinking?! Well I guess that’s WHY they call it your support group. Now my versatile old beer case/sign sits proudly on the mantle awaiting next year’s race.
Annapolis Triathlon - Jenn Brown - 9/09/07
I had originally signed up for this race with
grand expectations to train specifically to do
really well here. But as the summer progressed,
a few obstacles began to pop up in the way of my
motivation: chronic shoulder injury, sprained
ankle, and the love of my mountain bike. So
basically, since July, my training consisted of
a lot of rest and a lot of cycling. Not ideal
when getting ready to race a TRIATHLON. My
attitude going into the weekend was poor...I was
pretty well convinced that I was getting ready
to put up my slowest Olympic distance numbers of
my tri career. That is, if I didn't DNF on the
run.
Pre-Race:
I spent all day Saturday training coaches for
GOTR, so I was on the road up to Annapolis by
5pm. Thanks to Vergil and Eric, who picked up my
packet, switched out my wheels, passed
inspection and racked my bike by 7pm. And thanks
to Vergil's boss, Bill, who let Laura B and me
camp out on his boat (aka yacht.) That's a
pre-race first!
Race Day:
Woke up at 4:00am (ouch) and was on the road by
4:30. With only one road leading into the Naval
Academy Stadium (parking and T2), we were sure
there would be traffic. All was clear when we
arrived, but not 15 minutes later, there was a
LONG line of traffic waiting to get in. Good
thing for anal planning.
Set up T2 and was on the shuttle down to the
waterfront by 5:45am. Set up T1, got into my
wetsuit (always a fun thing) and then settled
down to wait for my 7:35 wave. Was still
incredibly nervous, but calmed down a bit when I
heard from a number of sources that the
jellyfish had finally left the area where we were
swimming. YAY! One less thing to freak out
about (still left the sharks though....hmmm.)
Before I knew it, my wave of ladies, 14-29 was
making its way down to the launch dock. As I was
getting my watch ready, I heard one of the most
familiar voices I've come to recognize from my
races this summer....Dharma! She and Chris Scott
were in a double kayak just to the right of the
swim start. "Girl, you're a rock star!" My nerves
immediately vanished and I was excited for the
race...finally. My friends had come out to
support me. SO cool.
Swim:
After a quick analysis of the swim course, I
lined up all the way to the right of the pack,
so I'd have a clean shot at the first buoy, and
hopefully avoid the fray of arms, legs and
neoprene...at least for the first 30 seconds.
The gun sounded and we were off....and I was
SHOCKED at how my start position allowed me to
get out in front of the pack, FAST. It wasn't
long though, before the rest of the group caught
up to me and I began the full-body-contact that
is a triathlon swim start. Did my best to hold
my own and keep a strong stroke, while being
kicked, punched, and swum over. The rest of the
swim was rather uneventful. I honestly expected
to loose all steam about 1/4 of the way through
(convinced I'd lost all swim endurance since I
hadn't been to masters' practice in what,.....2
months?), but was pleasantly surprised that I
felt pretty strong the entire swim. I came out
of the water almost exactly in the middle of my
Age Group....and faster than I'd planned! Sweet!
Transition #1:
I really wish they gave out premiums for
transitions. Clearly an athletic sport...getting
out of the wetsuit and putting on your helmet
are big parts of the event and require lots of
training! I've been teased about being proud of
being fast in transition, but if you look at how
close finish times are at the end of the race,
it's obvious that saving those few extra
seconds, or even minutes, in transition is a big
deal. The clock is still running! Get in and get
out! I was out on my bike in just over 1 min 30
sec, which was good for 8th fastest T1 of all
the women.
Bike:
Clearly, this was where the last
month-and-a-half of training paid off. Felt
great on the bike and LOVED the course. Just
enough rollers to make it interesting and one
pretty tough, short climb about half way through
that separated the men from the boys. MTB
training coming through in the clutch! I started
the bike in 44th place, and was back to the
stadium in 13th place....so I was psyched.
Having zero confidence that my ankle was going
to allow me to have a good run, I figured I'd
just bike as hard as I could and see what
happened (rather than the typical
hold-back-a-bit-for-the-run technique.)
My legs were hurting, but I felt fast and strong...and
was still having fun. Bonus!
Transition #2:
Again quick in, and quick out...this time in
just over a minute (and good enough for 6th
fastest overall woman. See? I wasn't joking
about being competitive about my T-times!)
Run:
I have no idea where my run came from. I have
not been running. I don't really enjoy running,
and I was fully aware that there is NO
substitute for run training. You don't get
faster unless you get out there and train. And
when you don't, you're slow AND it hurts. I knew
I had no one to blame but myself for the pain,
so I just gritted my teeth and put one foot in
front of the other. The first 1.5 miles of the
run consisted of a bunch of loops in around the
parking lot of the Navy Stadium, which allowed
for a number of connections with Dharma and
Chris. If not for them, my attitude would have
definitely plummeted at this point...since the
run is where I tend to hurt the most. But every
time I turned a corner and heard Dharma, I
couldn't help but smile!
Once we were outside the stadium and away from
the crowds, it got tougher. The pavement was
more cement-like (harder on your knees) and
there were no mile markers, so I really had no
idea how far I'd gone. I came up on an Annapolis
Triathlon Club member that I'd met a few times
at the lectures I'd done for them, and ended up
running nearly the rest of the run with him. Tor
was setting a great pace (thanks to his marathon
training), and having someone to chat with made
the time go by a lot quicker. He also was
keeping tabs of the predicted mileage on his
watch, so it was great to have a sense of
distance traveled. The course took us to the
Severn River bridge....where we went up (ouch)
and then turned around to just come right back
down. Now that was just cruel.
On our way back to the stadium I lost Tor, (who
had to stop and stretch his calf) and as the
walls of the stadium got closer, I looked at my
watch, for the first time processing what the
numbers meant. I was going to finish in under
2:45. My predicted time had been 3:00-3:15.
"Must have been a fast course," I figured. The
finish was VERY cool....we entered the stadium
through the Midshipmen entrance and ran straight
to the finish, which was on the 50 yard line.
Huge video of the finish was being broadcast on
both jumbo-trons on either side of the stadium.
I was happy to be finished, and immediately went
to my car to change into clean (and dry)
clothes. Stuck around to watch all our Principle
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