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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
Fitness Studs and Studettes claim their places
on the podium, and then had a great lunch and
beer with Dharma and Chris. It wasn't until I
got home and checked the results did any sense
of success really sink in. I was pretty sure
that finishing around 50% of the field was going
to be a good time. I'm totally psyched about
this race....and was really happy I did it. Now
just imagine if I had trained!
Final Results:
Swim (1500m): 33:22
T1: 1:37
Bike (38K): 1:10:32 (20.1 mph)
T2: 1:07
Run (10k): 55:03
Final: 2:41:37.75
14th of 80 in my Age Group (25-29) and
officially qualified for USAT Age Group
Nationals in 2008.
Reston Triathlon - Katie Davison - 9/09/07
DNF again...beginning to become a normal occurrence for me…and running/finishing seems to good to be true…
Why do I sign up for Reston Triathlon every year? I tell myself at sign-up time…you will for sure be running by then! Well 2.5 years later and still NO running. I am getting better (my causal response to anyone that asks why I stop or do not finish the race), honestly this time. With the help of Mary and Al DeLaney and R2R I will be running next year. In January they discovered the reason my stress fracture had not healed was because I have Osteoporosis as a result of Celiac Disease (when your body does not absorb nutrients such as calcium…causing complications such as Celiac). DOH.
Most years I do not even set up T2. This year I am starting to feel better (more energy and less pain in my leg)…so I set up T2 with the thought it would just be a game-time decision.
***PRE-RACE***
I got to T2 pretty early, parked the car, set-up T2, used the porta, got it together and rode to T1 for body-marking and T1 set-up. It was DARK riding over and I left without any bikers with lights or people to follow…so I alone rode over to T1 watching closely the white lines on the road. Once I got there I saw many friends and familiar faces. I chatted with Joanne, my GF Aquabike buddy, about what she was going to do. She has also been struggling with an unhealing stress fracture and was not going to be running. She said it was not worth jeopardizing next season. Then in came Emily T, one of my bestest friends, and I instantly felt much calmer. She yelled at me when I told her my plan of possibly doing the run. We hung together till it was time to head to the start.
***RESULTS***
swim – 22:59, 2nd fastest female overall, 1st in age group
bike – 1:01:59, 3rd fastest female overall, 1st in age group
run – DNF
***RACE***
SWIM – 78 degrees…Wetsuits were legal! I love my Orca. I was in the 1st wave , orange caps. I positioned myself front/center and got situated for the start. I knew most of the racers in the 1st wave, it was like one giant party. good times. Then the start…not so fun…AAAHHH…look down, swim fast, don’t breathe, get out of this mess. After a minute or so I was out and tried to get into a rhythm. I was out a bit ahead of the pack with a few others ahead of me and also one guy to each side of me which I could not seem to get away from. I believe I knew the guy on my left, Joe Lucas, who is 2 times as big as me. We dropped the guy on the right and Joe stayed with me uptil the turn. I was trying very hard to get away fro |
