tag:blogger.com,1999:blog-35726563469269468222024-02-06T20:18:26.360-08:00STC MultisportBlog for STC Multisport. A Multisport endurance team located in Chesapeake, VA. STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.comBlogger72125tag:blogger.com,1999:blog-3572656346926946822.post-22360432444017376852014-11-03T11:57:00.000-08:002014-11-06T06:39:05.282-08:00Merry Spinmas 2014<div class="separator" style="clear: both; text-align: center;">
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STC is proud to announce Merry Spinmas! Our goal is simple, to make the holidays better for needy children with a gift of a bike and helmet. As children, we can all remember how significant a bike was for transportation, fun, and freedom. Freedom to move under your own power; Freedom from health problems through exercise; Freedom to explore and interact with the world around you. As cyclists, (or anyone who has ever rode a bike) we know and love these feelings, and we want to pass these feelings on to the cyclists of tomorrow.</div>
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We have teamed up with Chesapeake's Foster Care Program to distribute the bikes. The program is responsible for the care of children with unstable or no homes. Care is provided through foster families. These families are compensated just enough to provide basic necessities for the children. This doesn't leave extra funds for items like Christmas presents. </div>
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STC has set a goal of providing twenty bikes and helmets for 2014.<b> Please consider donating any amount using the donation button on our blog</b>. All donations will be used to purchase bikes and helmets for the children. </div>
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If you are interested in providing a bike, please shoot us an <a href="mailto:southsidetricycle@gmail.com">email</a>. We can provide bike info, and would be happy to pick it up.</div>
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Thanks from all of us at STC, and MERRY SPINMAS!!</div>
STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-22697096684445958392014-02-11T08:30:00.004-08:002014-02-11T08:30:53.156-08:00Larry Bower's Year in Review 2013
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Year in Review (2013)</span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Larry Bowers</span></b></div>
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<span style="font-family: Calibri;">I can sum it up by saying it was by far my most successful
year and by far my most painful year.<span style="mso-spacerun: yes;">
</span>Which, obviously I find quite troubling unfortunately.</span></div>
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<span style="font-family: Calibri;">I completed one marathon and seven triathlons.<span style="mso-spacerun: yes;"> </span>Had one full ironman event cancel on me and
then I destroyed my foot (broke a metatarsal) 6 weeks before my final triathlon
which was supposed to be the replacement full ironman for the cancelled one.<span style="mso-spacerun: yes;"> </span>Oh well.</span></div>
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<span style="font-family: Calibri;">There was a Boston qualifying time and five podium finishes,
but not without a lot of pain and body parts disintegrating apparently.</span></div>
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<span style="font-family: Calibri;">The season started off with the Shamrock Marathon as a last
minute (month) thought.<span style="mso-spacerun: yes;"> </span>Peer pressure,
what can I say.<span style="mso-spacerun: yes;"> </span>As expected, it was a
painful adventure by mile 19 but I kept a constant pace and finished in 3 hr 27
min 47 sec, which qualified me for Boston.<span style="mso-spacerun: yes;">
</span>Though I had no intentions on going to Boston, it looks like I will now
(it’s only 9 weeks out as I write this).<span style="mso-spacerun: yes;">
</span>Now whether I actually get to Boston, due to injuries …. well read on.</span></div>
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<span style="font-family: Calibri;">Next came two sprint triathlons which like a solo marathon,
I am no fan of.<span style="mso-spacerun: yes;"> </span>But to keep the family
unit happy I decided to add a few “local” sprint triathlons to my mix for
2013.<span style="mso-spacerun: yes;"> </span>The first sprint event was the
Smithfield Sprint (58 min 11 sec with 4<sup><span style="font-size: x-small;">th</span></sup> AG).<span style="mso-spacerun: yes;"> </span>The second sprint event was the Richmond Tri
(1 hr 4 min 31 sec with 3<sup><span style="font-size: x-small;">rd</span></sup> AG).<span style="mso-spacerun: yes;">
</span>Both were fun and fast paced, as expected. <span style="mso-spacerun: yes;"> </span>My wake-up call was moving from two sprint
races to the Kinetic Half as the next race.<span style="mso-spacerun: yes;">
</span>This is one of my favorite races due to its setting and location near Fredericksburg
VA.<span style="mso-spacerun: yes;"> </span>I went sub 5 hours and was thrilled
(4 hr 59 min 50 sec with 2<sup><span style="font-size: x-small;">nd</span></sup> AG and 66<sup><span style="font-size: x-small;">th</span></sup> OA).<span style="mso-spacerun: yes;"> </span>Two weeks later on a gentle run, seriously, I
blew out my left calf.<span style="mso-spacerun: yes;"> </span>And then limped/ran
home the last two miles to finish off the damage by successfully blowing out
the other calf.<span style="mso-spacerun: yes;"> </span>Crap, that hurt, a
lot.<span style="mso-spacerun: yes;"> </span>Swollen calves, and a very bloody
ankle (internal bleeding), and a visit by Rob and a visit to a sports doc
finally settled the issue – I had a 2 degree calf strain (deep muscle
rip).<span style="mso-spacerun: yes;"> </span>Felt like I was shot in both
calves.<span style="mso-spacerun: yes;"> </span>So I went into recovery mode,
adjusted my running, bought some compression socks (so either I look real cool
or like a dork … or maybe both) and did a lot of calf rolling and rubbing over
the next few weeks (ice also).</span></div>
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<span style="font-family: Calibri;">Then more pressure arrived with the annual club championship
being the Jamestown Olympic a few weeks later.<span style="mso-spacerun: yes;">
</span>Don’t ask how, but I ran softly and was scared to death that things
would get ugly with more muscle damage.<span style="mso-spacerun: yes;">
</span>Anyway, I survived and finished at 2 hr 18 min 07 sec with 2<sup><span style="font-size: x-small;">nd</span></sup>
AG and 26<sup><span style="font-size: x-small;">th</span></sup> OA.<span style="mso-spacerun: yes;"> </span>Next up was
Tri Rock Philadelphia (wife is from the area, hence the major kitchen pass to
combine race with a family visit).<span style="mso-spacerun: yes;"> </span>A
very hilly bike course around a big city venue, way nice.<span style="mso-spacerun: yes;"> </span>My time was 2 hr 22 min 35 min, good enough
for 4<sup><span style="font-size: x-small;">th</span></sup> AG and 137<sup><span style="font-size: x-small;">th</span></sup> OA.<span style="mso-spacerun: yes;">
</span>Then back to Tidewater for my last and final sprint, the Tidewater
Sprint (1 hr 1 min 35 sec with 1<sup><span style="font-size: x-small;">st</span></sup> AG and 22 OA).</span></div>
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<span style="font-family: Calibri;">Alas, one more half and then a full, and then done for the
season … so I thought.<span style="mso-spacerun: yes;"> </span>About 4 weeks
before the Patriot Half, I ran 17 miles with a new pair of Newton’s.<span style="mso-spacerun: yes;"> </span>And when I finished, the top of my right foot
hurt, a lot.<span style="mso-spacerun: yes;"> </span>I thought I had the new
shoe tied to tight.<span style="mso-spacerun: yes;"> </span>Anyway, for the next
few weeks before the Patriot Half, I throttled back my running.<span style="mso-spacerun: yes;"> </span>Race time comes and I let er all out as I
always do.<span style="mso-spacerun: yes;"> </span>The Patriot Half has a 58
mile bike course vs the typical 56 mile bike course, so expect your times to be
about 6 minutes longer.<span style="mso-spacerun: yes;"> </span>I finished in 4
hr 58 min 13 sec with 1<sup><span style="font-size: x-small;">st</span></sup> AG and 22 OA.<span style="mso-spacerun: yes;"> </span>I was thrilled, but …. I limped to the podium
and limped A LOT back to the car afterwards.<span style="mso-spacerun: yes;">
</span>Well, back to Rob and few doctors later, it looks like I have tenditis
or possibly a stress fracture, no one knows and the X-rays can’t tell
squat.<span style="mso-spacerun: yes;"> </span>So, I am careful, seriously, and
back off on my running.<span style="mso-spacerun: yes;"> </span>Six weeks before
the final race, a full ironman, I complete a 120 mile bike ride with Rob and
Shawn (no drafting).<span style="mso-spacerun: yes;"> </span>The next day, I go
out for an easy run and get about 700 yards when I seriously hear and feel a
snap.<span style="mso-spacerun: yes;"> </span>I almost face plant into the
pavement and I know I am in deep do-do.<span style="mso-spacerun: yes;">
</span>I barely can walk to the curb and then quickly assess that I can’t even
crawl back home.<span style="mso-spacerun: yes;"> </span>After I see person
number 3 go by, I call for help … and that was the end of my season.<span style="mso-spacerun: yes;"> </span>Back to the doc and t</span><a href="https://www.blogger.com/null" name="_GoBack"></a><span style="font-family: Calibri;">his
time the X-ray sees a fracture … yeah, no duh was my thought.<span style="mso-spacerun: yes;"> </span>So since<span style="mso-spacerun: yes;">
</span>that early September day, I have been in rehab with a boot and crutches
and a lot of limping.<span style="mso-spacerun: yes;"> </span>And lots of
swimming, lots of that.<span style="mso-spacerun: yes;"> </span>And weight
training.<span style="mso-spacerun: yes;"> </span>On Thanksgiving, I climbed up
on the treadmill and thought I would die after 400 yards (still not ready
apparently).<span style="mso-spacerun: yes;"> </span>Well, bit by bit, I am back
running (90% capacity?) and the bone is healed though I did put those new
Newton’s on again about 4 weeks ago and within 7 miles I reinjured the same
foot but slightly higher above my metatarsal.<span style="mso-spacerun: yes;">
</span>Crap was my initial thought. Not this again!<span style="mso-spacerun: yes;"> </span>Though had a great season in Newton’s,
apparently the new Newton’s I bought late in the season were just to firm with
my forefoot push off.<span style="mso-spacerun: yes;"> </span>So, no more
Newton’s for me … for a while.</span></div>
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<span style="font-family: Calibri;">I was able to finish in the Virginia Tri Serious number one
in my AG which was neat.<span style="mso-spacerun: yes;"> </span>But, I must
admit, the scores on my three sprint races held me back from being in the
masters final ranking.<span style="mso-spacerun: yes;"> </span>At my age, I just
can’t turn over certain body parts fast enough for a sprint … so I will stay
with the Olympic and long course races.</span></div>
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<span style="font-family: Calibri;">As for all the injuries, I have no clue.<span style="mso-spacerun: yes;"> </span>My volume was down but the intensity was up
from 2012.<span style="mso-spacerun: yes;"> </span>I am always careful and
ensure I get full recovery.<span style="mso-spacerun: yes;"> </span>But who
knows, maybe my warm up and cool down events are lacking.<span style="mso-spacerun: yes;"> </span>Maybe my mental push is stronger than my
physical push.<span style="mso-spacerun: yes;"> </span>Just don’t know.<span style="mso-spacerun: yes;"> </span>But I do know I do not want to repeat those
types/levels of injuries for 2014.</span></div>
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<span style="font-family: Calibri;">In closing, cheers to everyone for
a stellar 2014 season! <span style="mso-tab-count: 1;"> </span></span></div>
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STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-17652720420096497232014-02-07T12:59:00.000-08:002014-02-07T12:59:02.084-08:002nd Annual Superbowl Century. (Metric Edition)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4GLIrfug4SNRmUNUskDQx1j1GLFAG3ItjucrdbCXiBia7MhkU5f1LFg7n4-ustW2Yy1tG2Lvia92a5_SU9cYLFkhRQDTka9fpd_qKWuISjQ14M2DMSCSFkGtGGYLtrNjHPYAHkokQYLY/s1600/photo.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4GLIrfug4SNRmUNUskDQx1j1GLFAG3ItjucrdbCXiBia7MhkU5f1LFg7n4-ustW2Yy1tG2Lvia92a5_SU9cYLFkhRQDTka9fpd_qKWuISjQ14M2DMSCSFkGtGGYLtrNjHPYAHkokQYLY/s1600/photo.JPG" height="240" width="320" /></a></div>
<span style="font-family: Calibri;">It was a cold and foggy morning when our journey began.<span style="mso-spacerun: yes;"> </span>Only three team members displayed the
commitment and intestinal fortitude to brave such conditions.<span style="mso-spacerun: yes;"> </span>I wasn’t sure anyone would show.<span style="mso-spacerun: yes;"> </span>Larry and Mike had bowed out by e-mail. <span style="mso-spacerun: yes;"> </span>Not sure what happened to Albee?<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>I was
glad to see Jimmy there when I pulled up.<span style="mso-spacerun: yes;">
</span>Within a couple of minutes Joe rolled up to join us.<span style="mso-spacerun: yes;"> </span>After we chatted for a couple of minutes
while getting things unloaded I realized I left my shoes at home!<span style="mso-spacerun: yes;"> </span>A quick trip home for those and then we were
finally on the road by 7:45.<span style="mso-spacerun: yes;"> </span>Visibility
was about a quarter mile-not good.<span style="mso-spacerun: yes;"> </span>The
roads were damp but mostly clear for the first few miles.<span style="mso-spacerun: yes;"> </span>As we turned off Centerville we encountered a
road still mostly covered with snow and ice.<span style="mso-spacerun: yes;">
</span>We were able to cautiously find narrow patches of pavement and
successfully navigated our way through it.<span style="mso-spacerun: yes;">
</span>That would be the last encounter with the snow as the road cleared when
we turned right onto Whittemore Rd.<span style="mso-spacerun: yes;"> </span>We
had pretty strong headwinds on the way out to Knott’s Island so I was thinking
on the way back we would be rewarded with a nice tailwind.<span style="mso-spacerun: yes;"> </span>Joe and Jimmy had some strong pulls on the
way out.<span style="mso-spacerun: yes;"> </span>I didn’t have a computer in
front of me but I felt extremely slow and beaten down by the headwinds on my
pulls.<span style="mso-spacerun: yes;"> </span>Somehow it seems the wind was
always worse when it was my turn to pull.<span style="mso-spacerun: yes;">
</span>We finally made it to the turnaround at Knott’s Island Ferry landing and
stopped for a quick snack and photo op for a selfie of the group.<span style="mso-spacerun: yes;"> </span>None of us had ridden over 40 miles in months
so the ride back was definitely a challenge as the wind seemed to shift and we
were pummeled with strong headwinds for most of the return trip- so much for
the payback!<span style="mso-spacerun: yes;"> </span>At mile 51 Joe popped.<span style="mso-spacerun: yes;"> </span>Jimmy pulled Joe back to my rear wheel and we
slowed our already slow pace.<span style="mso-spacerun: yes;"> </span>The last
11 miles were just a slow grind and we were glad to see our starting
point.<span style="mso-spacerun: yes;"> </span>At the end we were .2 miles short
so Jimmy and I took a U-turn to get in the official mileage.<span style="mso-spacerun: yes;"> </span>We worked too hard to come up short of the
official mileage.<span style="mso-spacerun: yes;"> </span>Joe got a pass on the U-turn
since he rode to the start point and still had another mile or so to get
home.<span style="mso-spacerun: yes;"> </span>We were pretty beat at the end but
it was great to get in another epic ride with a couple of the faithful STC
members.<span style="mso-spacerun: yes;"> </span>I’m glad we were a little more
sensible and chose to do a metric century this year.<span style="mso-spacerun: yes;"> </span></span><a href="https://www.blogger.com/null" name="_GoBack"></a><span style="font-family: Calibri;">Thanks to Jimmy and Joe
for participating in the craziness.<span style="mso-spacerun: yes;">
</span>Also, a big thanks to Jimmy and his wife Jessica for hosting another
Superbowl party later that evening!</span></div>
STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-52207809792187016782013-11-05T06:15:00.002-08:002013-11-05T06:15:54.434-08:00Rob's B2B HIM Race Report 2013
<strong>Beach 2 Battleship Half Ironman</strong><br />
<strong>10/26/2013</strong><br />
<strong>Wilmington, NC</strong><br />
<strong></strong><br />
<strong>Rob Riek - 5:14, 11th Men 45-50</strong><br />
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<span style="font-family: Calibri;">I’m finally getting to a race report.<span style="mso-spacerun: yes;"> </span>It has been a busy year and with everything
going on my race season certainly lacked direction.<span style="mso-spacerun: yes;"> </span>I had done a couple of long brick sessions
with Larry and Shawn in late July and made the decision to commit to B2B while
on vacation on early August.<span style="mso-spacerun: yes;"> </span>I knew I
would have many challenges with work, family and becoming a Grandpa in the lead
up to this race.<span style="mso-spacerun: yes;"> </span>Training went well
except for the last month leading up to the race with a trip to NY to visit my
new Granddaughter, Marianna, and bad weather every weekend after that.<span style="mso-spacerun: yes;"> </span>Larry, Shawn and I did have a couple of our
“epic” training sessions in the build up for the race and unfortunately Larry
put in a few too many miles and was not able to join us at B2B.<span style="mso-spacerun: yes;"> </span>In the spirit of Shawn’s top 10 list, I’ll
try to create some type of list around the race;</span></div>
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<span style="font-family: Calibri;">Travel.<span style="mso-spacerun: yes;"> </span>Definitely
challenging with a 3 and 1 year old but we were able to make it to Wilmington
in time for the 2 PM pre-race meeting and check-in.</span></div>
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<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Logistics.<span style="mso-spacerun: yes;"> </span>It took
from about 1 until 5 to get everything sorted out with check-in, pre-race
meeting, special needs bag checks and getting the bike set in the transition
area.<span style="mso-spacerun: yes;"> </span>Made for a long day.</span></div>
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<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Sleep.<span style="mso-spacerun: yes;"> </span>Kids were
wound up so getting a good night’s sleep was not happening.</span></div>
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<span style="font-family: Calibri;">Mishaps.<span style="mso-spacerun: yes;"> </span>(It’s costing me a kitchen pass to share this
with you).<span style="mso-spacerun: yes;"> </span>Amy double checked the
back-up camera to make sure she wasn’t running over any gear and backed the van
into a parked car on race morning when leaving to drop me off.<span style="mso-spacerun: yes;"> </span>We also forgot our pillows after checking out
from the hotel and had to have them shipped to the house.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-family: Calibri;">Temperature.<span style="mso-spacerun: yes;"> </span>39
degrees when I arrived.<span style="mso-spacerun: yes;"> </span>We were bussed
to the swim start and had to sit around in the cold for over an hour.<span style="mso-spacerun: yes;"> </span>Very happy to get in the 71 degree water.</span></div>
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<span style="font-family: Calibri;">Transitions.<span style="mso-spacerun: yes;"> </span>Definitely
decreased my chances of going sub-5.<span style="mso-spacerun: yes;"> </span>I
gave away 8 minutes in T1 but felt it was better to take the time to change
into dry and warm gear for the bike.<span style="mso-spacerun: yes;">
</span>Even with toe warmers over my bike shoes, I did not feel my toes until
mile 4 of the run.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-family: Calibri;">Swim.<span style="mso-spacerun: yes;"> </span>Felt like I was
swimming pretty effortlessly and thought we had a current. A look at my time
and the rest of the field revealed we did not have much of a current.<span style="mso-spacerun: yes;"> </span>34 minutes still not bad.<span style="mso-spacerun: yes;"> </span>I actually felt hungry during the swim which
is something I have never experienced.<span style="mso-spacerun: yes;">
</span>Must have been the extra energy spent shivering prior to the start.</span></div>
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<span style="font-family: Calibri;">Bike.<span style="mso-spacerun: yes;"> </span>Seemed to have
more headwind than tailwind but I kept a steady pace and was able to average
21.5 on the new Shiv and the legs felt decent coming off the bike.</span></div>
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<span style="font-family: Calibri;">Run.<span style="mso-spacerun: yes;"> </span>Well, I cut 14
minutes off my Patriot half run but I was still a good 6 minutes over my goal
of getting under 1:45.<span style="mso-spacerun: yes;"> </span>Somewhere around
mile 8 I just kept getting slower.<span style="mso-spacerun: yes;"> </span>Felt
like I was running 7:45 pace but my Garmin was telling my otherwise!
Frustrating.<span style="mso-spacerun: yes;"> </span>I think a good part of it
was mental once I realized there was no way I was hitting the goal of sub-5
with the long transitions and battling the wind.</span></div>
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<span style="font-family: Calibri;">Family.<span style="mso-spacerun: yes;"> </span>The best part
of the race and what I looked forward to the most over the last couple of miles
was seeing Amy and the kids at the finish. It was great to be done and
celebrate with the family.</span></div>
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<span style="font-family: Calibri;">Lessons learned.<span style="mso-spacerun: yes;"> </span>Never
sacrifice toddler nap times – it will haunt you the entire weekend.<span style="mso-spacerun: yes;"> </span>It was more challenging than we anticipated with
2 young kiddos.<span style="mso-spacerun: yes;"> </span>I was planning to return
to doing an IM next year but now it’s looking like we are going focus on a
couple of half IM’s next year instead.<span style="mso-spacerun: yes;"> </span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Oh yeah, my final finish time was 5:14, 11<sup><span style="font-size: x-small;">th</span></sup> AG</span><a href="http://www.blogger.com/null" name="_GoBack"></a></div>
STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-67914033668268713962013-11-01T07:07:00.000-07:002013-11-01T07:08:21.784-07:00Shawn's Beach 2 Battleship IM Race Report 2013 - Top Ten Edition<strong><span style="font-size: large;">Beach 2 Battleship IM</span></strong><br />
<strong><span style="font-size: large;">Saturday, October 26, 2013</span></strong><br />
<strong><span style="font-size: large;">Wilmington, NC</span></strong><br />
<strong><span style="font-size: large;">29th Men 35-39 12:02.0</span></strong><br />
<br />
<br />
Instead of a long race report that drones on about the minutia of a really long day, I have decided to condense it into a top ten list. (i.e. David Letterman Style. )<br />
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<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcvkC6gfb6CV5D2cgRxMimmTkgDZmhjkr6oRswtlZ4-nbVKL-Gya_a0bGT3jDAsM1P9Roub9Kdf_V2SmJO3jtxTNJ_IBYWavDP-HLEzbugUPHlvV-l35X62kIEYgWRc_mnt-KxkKP_WdQ/s1600/W+wind.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcvkC6gfb6CV5D2cgRxMimmTkgDZmhjkr6oRswtlZ4-nbVKL-Gya_a0bGT3jDAsM1P9Roub9Kdf_V2SmJO3jtxTNJ_IBYWavDP-HLEzbugUPHlvV-l35X62kIEYgWRc_mnt-KxkKP_WdQ/s200/W+wind.JPG" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">North Wind</td></tr>
</tbody></table>
<strong>10.</strong> <strong>Headwinds</strong>. This was the story of the day. There was at least 70 miles of headwinds on the course this year. When we would turn into a tailwind, the road would turn, and the wind would become a cross. This made for a mental struggle. When you are putting out power that would normally net you 22 mph, and you look down and see 19.5 mph it gets down right discouraging. <br />
<br />
<strong>9. Cold Start</strong>. The temp when we were waiting at the swim start was around 38F. There were a bunch of people huddled around a couple of heaters. I pulled up some curb, and chatted with a few fellow athletes. The first 45 minutes, I was ok, but then I started shivering. By then, it was time to start. Once we dove into the warm water, everything was alright. <br />
<br />
<strong>8. Good Swim - No Current</strong>. Last year we had a great incoming tide to push us in. This year the current didn't materialize, and a light headwind made some chop. My form was much better this year, and overall I was happy with my swim. Even if it was 13 minutes slower. <br />
<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAsepmxWOIUl3kr2w1twUXe4nbbwYq502tufCxnHupFIh04tP0NHVhXocs_2vTJWWAyIm2ClTGTXVCcSwGGibQdSSe7lZ8ICZlTwufXo2i1IvfahNvYKqw-jEZl8KxcB7h5gB9O71r868/s1600/photo+2.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAsepmxWOIUl3kr2w1twUXe4nbbwYq502tufCxnHupFIh04tP0NHVhXocs_2vTJWWAyIm2ClTGTXVCcSwGGibQdSSe7lZ8ICZlTwufXo2i1IvfahNvYKqw-jEZl8KxcB7h5gB9O71r868/s200/photo+2.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">T1 6am</td></tr>
</tbody></table>
<strong>7. Shrinkage (aka T1).</strong> The friendly volunteer stripped my wetsuit in one quick motion. I thought, its not too cold right now. That only lasted for about 30 secs as I was running to the T1 bags. That changing tent was like an oasis of warmth in the distance. That is until you get in the tent, and it is a sea of humid, stinky, and naked men. I changed quickly, and was off. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlIBkJrJ-zPCMsXfTh-vuIQwllyRy87k38KS2gIzRcwwCiIRjkIWxiGlB3YB7LjkJYlcJY5bs89tRDWFXXJzCg-l3bIZnZcI_7zjuGrihy7Ys6zbxBLRPqq-XuEYeJnh3UuUT0_SbGDh4/s1600/W+suns.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlIBkJrJ-zPCMsXfTh-vuIQwllyRy87k38KS2gIzRcwwCiIRjkIWxiGlB3YB7LjkJYlcJY5bs89tRDWFXXJzCg-l3bIZnZcI_7zjuGrihy7Ys6zbxBLRPqq-XuEYeJnh3UuUT0_SbGDh4/s200/W+suns.JPG" width="150" /></a><strong>6. What to wear?</strong> I'll just bring everything. I went back and forth on what to wear on the bike, the whole week before. The temps at the start would be in the 40's, warming up to the 60's slowly. I ended up wear tights, jersey, vest, and arm warmers. My selections worked out, I was comfortable the whole time, took my arm warmers off for the last 30 miles. <br />
<br />
<strong>5. Downtown Wilmington</strong>. The run course through downtown Wilmington is awesome. Along Front St, there are restaurants and bars lining the course. All afternoon through and the night people line the course, and they are the most supportive crowd I have seen. The race puts your name on the number, and I must have heard people shout my name in encouragement 100 times. Also, the downtown race makes it easy for your family to hang out during the day, while you drag your slow self around for 140.6 miles. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih9RNa3r73rEfBjdd-JFRSe4wDPQTnznT-XsDEfMrpM7EqAvjEcUhtD95QoM4JJN2kpU-iOJVJn8rjsu0JoEjvI1OQG_NPHgZ8wzbmQhB7Qn0F0XYdU1GhpB4igaSkoRw8wb47NcL1MWc/s1600/photo+3.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih9RNa3r73rEfBjdd-JFRSe4wDPQTnznT-XsDEfMrpM7EqAvjEcUhtD95QoM4JJN2kpU-iOJVJn8rjsu0JoEjvI1OQG_NPHgZ8wzbmQhB7Qn0F0XYdU1GhpB4igaSkoRw8wb47NcL1MWc/s320/photo+3.JPG" width="240" /></a><strong>4. Run Course Miles 11- 13 (My Pain Cave).</strong> As I started the run, I was feeling great. I was happy to be off the bike, and keeping my effort level steady. All of a sudden my stomach went south at mile 11. If I tired to increase my effort my heart rate would rise, and my stomach started doing backflips. This meant I had to walk the one mile false flat going back to the finish line. My strategy changed to a walk/run for a couple of miles, until special needs. I downed couple cups of broth, put on a fresh long sleeve shirt, and was a new man. I ran the second lap much stronger than the first. <br />
<br />
<strong>3. Fantastic volunteers.</strong> The volunteers on the course were fantastic. On the bike course, I stopped twice. A volunteer grabbed my bike, another one filled my bottles, and a third one grabbed my food order. First class service. <br />
<br />
<strong>2. Goals - Smoals.</strong> My goal for this race was to break 11 hrs. I may have been too ambitious. My fitness was good, but everything would have had to line up perfectly to meet that goal. The 70 miles of headwind on the bike crushed those dreams. At mile 40 on the bike, I knew my goal was gone. Mentally, I think I shut it down a bit. I was still pushing, but not with the same urgency and intensity. <br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin1xywxUe0dEvMyTuezdrs6FuOBeDltd8MQicG1-5FH-_KN-zQgBLDgJGre_vFVFCVMuQAvozzc3xav_6xvd_8IMwfgvJoO8cylgM3rkx-DfCBc7qYxlk6EGmYVjLD_AidzomMXkpkpeI/s1600/photo+1.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin1xywxUe0dEvMyTuezdrs6FuOBeDltd8MQicG1-5FH-_KN-zQgBLDgJGre_vFVFCVMuQAvozzc3xav_6xvd_8IMwfgvJoO8cylgM3rkx-DfCBc7qYxlk6EGmYVjLD_AidzomMXkpkpeI/s320/photo+1.JPG" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Kiddos and I at the finish</td></tr>
</tbody></table>
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<strong>1. Finishing</strong>. Finishing is always the overall goal going into an IM. The journey through training and the race is filled with challenges. Meeting those challenges and continuing to move forward is my biggest take away from an IM. I'm proud to be a two time IM finisher, and look forward to doing more. <br />
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<strong>Final Thoughts.</strong><br />
<br />
My overall experience with B2B this year was fantastic. The weather made things challenging. Setup puts on a great event. The local community really embraces the event, and make us triathletes feel welcomed. My family really enjoys being downtown, and walking around to the shops, and cafes. They were already talking about what they wanted to do next year, so I guess I have the green light to race again. I still have that sub-11 hour goal, so we will see. I hear the tide push will be better in 2014. <br />
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<br />STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-59378654138813279982013-10-15T12:41:00.001-07:002013-10-15T12:41:27.075-07:00Shawn's Beach2Battleship IM Training Report - 3 Weeks to Go. <br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjXvsuKiiVKwAGZdqOdrHQTS0jyuffPDho50TyWDBOoABO76rjgCLCykSi-FCeiZGke0fjt2OY4b7fi28f2zS4CTYXzVDvtnza6o0GKboKcw5k9Oa5AdfX2Ky8xSnfrf1OVA7U5MHCJcs/s1600/photo+2.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjXvsuKiiVKwAGZdqOdrHQTS0jyuffPDho50TyWDBOoABO76rjgCLCykSi-FCeiZGke0fjt2OY4b7fi28f2zS4CTYXzVDvtnza6o0GKboKcw5k9Oa5AdfX2Ky8xSnfrf1OVA7U5MHCJcs/s320/photo+2.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me and Sophie. This is how I spend 5k, <br />
with a 4 year old on my shoulders. </td></tr>
</tbody></table>
<strong>Its taper time!!</strong> I actually started tapering a bit early. My Achilles issue is getting much better, and I didn't want to push the running this week. I held back on the running early in the week, and it made a big difference. It wasn't easy to hold back on the running, and I think I may have an addiction to running. By Friday evening, all I wanted to do was go for a long run. I even considered getting up at 3am and going for a 15 mile run. The last couple of weeks, I have been listening to some Ultra Running podcasts, and all of the running talk got me giddy. I've decided I want to run an ultra next year, most likely a 50 miler. <br />
<br />
Overall, my fitness is excellent right now. The next couple weeks, my is goal is to sharpen things up, and not get hurt. <br />
<br />
Week recap:<br />
<strong>Monday - </strong>X-training with 4 miles of running worked in. <br />
<br />
<strong> Tuesday -</strong> Bike Intervals - 5 X 2min/ 5 X 1min. At the end of this workout, I did a heart rate measured LT test. My is LT is somewhere around 168bpm. For the IM bike, I will try and stay 20 bpm lower than that, in zone 2. <br />
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<strong>Wednesday - </strong>Swim - Drill work, and easy swim. (2500 yds)<br />
<br />
<strong>Thursday -</strong> AM- Bike Intervals - 3 X 5min - 2 X 10mins<br />
<br />
<strong>Friday - </strong>Rest day <br />
<br />
<strong>Saturday - </strong>Slowest 5k in recorded history 1:35. Walked the Susan G Komen 5k with the family. My original plan was to run the 15 miles home, but didn't want to push the mileage. <br />
<br />
<strong>Sunday - Super YMCA Tri - </strong>Planned to get up for a ride, but the weather was stilling sucking. Journeyed to the Y for a 3000 swim, 1.5 hours on the spin bike, then ran 5 miles home. I actually enjoyed the workout. We should put together an indoor tri this winter for the team. <br />
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STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-3250306160450779552013-10-11T07:22:00.000-07:002013-10-11T07:22:28.280-07:00Todd's OBX Sprint Report
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSDEVpH-aQhKBRXirBJC8dELWkptLEoAEAXOvDQ87d9yc0cOqheEk2q-JreL1im6qtKCAXRnJRjeZopKByz0Aoz4ls_Z59Wub_q-qCQUa6Zkxjrne5eWSsE8weT4PMUZ053CorzyB_lQw/s1600/expmane.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSDEVpH-aQhKBRXirBJC8dELWkptLEoAEAXOvDQ87d9yc0cOqheEk2q-JreL1im6qtKCAXRnJRjeZopKByz0Aoz4ls_Z59Wub_q-qCQUa6Zkxjrne5eWSsE8weT4PMUZ053CorzyB_lQw/s320/expmane.jpg" width="213" /></a><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><strong>OBX Sprint Todd Holwick<span style="mso-spacerun: yes;">
</span>1st AG<span style="mso-spacerun: yes;"> </span>8th overall<span style="mso-spacerun: yes;"> </span>1:11:56</strong></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p><span style="font-family: Calibri;">With a few minor nagging injuries all summer, I decided to
cut back on the training intensity and just focus on the sprint distances for
the end of the season. After missing out on the weather perfect day for the
Sandman Tri due to a conflict in my schedule, I decided to do the OBX Sprint.
This year, instead of driving down on race day to Manteo, my wife decided to
come along and we drove down Saturday afternoon.<span style="mso-spacerun: yes;"> </span>We get to packet pick up late afternoon. The
weather is great, but a little windy making the water a little choppy.<span style="mso-spacerun: yes;"> </span>Storms are forecasted to roll in later that
night. Several weeks of no rain and of course, since I am doing the race, it is
going to rain.<span style="mso-spacerun: yes;"> </span>I wouldn't know what to
do with a warm, sunny <span style="mso-spacerun: yes;"> </span>race day.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Well, we get checked into the hotel, get my stuff together
and go to bed wondering what type of weather<span style="mso-spacerun: yes;">
</span>the Triathlon Gods are going to deliver to me in the morning. Alarm goes
off, I look out the window and there is a heavy rain. I sat in bed for several
minutes debating<span style="mso-spacerun: yes;"> </span>if I really wanted to
do the race or just go back to bed.<span style="mso-spacerun: yes;"> </span>If I
don't do this race, I am done for the season, so off I go in the pouring rain. </span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I get to the race and to my surprise, a lot of people are
there.<span style="mso-spacerun: yes;"> </span>The heavy rain has slowed to a
light rain and the wind is somewhat calm.<span style="mso-spacerun: yes;">
</span>The race is a go, swim included. Never found out what the water
temperature was, but I heard it was in the low to mid 70's. At this point I am just
irritated with the weather <span style="mso-spacerun: yes;"> </span>and I decide
to skip the wetsuit. I am just ready to just get this thing over with.<span style="mso-spacerun: yes;"> </span>I run into Jeff and Laurie and we head down
to the water in our new STC<span style="mso-spacerun: yes;"> </span>Tri kits.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The Swim 12:15<span style="mso-spacerun: yes;"> </span>2nd AG
and<span style="mso-spacerun: yes;"> </span>36th OA</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">While gathering for the swim start, I run into Steve
Matulewicz <span style="mso-spacerun: yes;"> </span>from the swim across the
Currituck. As Larry describes him, "The big lean and mean looking guy.
" He is there doing the sprint with his daughter.<span style="mso-spacerun: yes;"> </span>The first two waves go off and just like last
year, you can still walk, if you want, out to the first buoy.<span style="mso-spacerun: yes;"> </span>My wave goes off, a few dolphin dives and I
am quickly swimming towards the first buoy. The water is perfect. <span style="mso-spacerun: yes;"> </span>Not too cold and calm. I settle into a decent
pace and for the most part, just cruise to the end. Twice, I ran into packs of
swimmers from the first two waves and things <span style="mso-spacerun: yes;"> </span>got a little hectic trying to get <span style="mso-spacerun: yes;"> </span>around them. <span style="mso-spacerun: yes;"> </span>Oh, and by the way, it is still raining.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">T 1</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Not quite the mini run, like the Jamestown race, to get to
the transition area, but still a good ways from the water. T 1 is uneventful,
and I am off on the bike.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The Bike 33:22<span style="mso-spacerun: yes;"> </span>13.5
miles<span style="mso-spacerun: yes;"> </span>24.3mph 2nd AG and 7th OA</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Shortly after leaving the mounting area, I find myself in a
mass of people all over the place. As I am trying to get around several of
them, I am forced off the road. I hit a big bump and my torpedo water bottle
shoots out, literally like a torpedo, several yards off the road. It is my only
source of fluid, but I decided not to go back to get it. It is only a sprint,
so I figure I can do without it for the short distance. I never drink on the
run, so if I get desperate, I'll grab some then. I quickly pick up my pace on
the bike but am a little cautious due to the wet, bumpy road and slick
expansion joints on the bridge.<span style="mso-spacerun: yes;"> </span>I am
trying to keep my pace at 25mph, but have to keep slowing down to either pass a
few slow moving vehicles or the groups of riders that just can't seem to stay
to the right. Oh, and by the way, did I mention, it is still raining?</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p><span style="font-family: Calibri;">T 2</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I make it to T 2 safely, just barely. The dismount area is
not marked very well and I have two volunteers pointing at two different lines.
Which one???<span style="mso-spacerun: yes;"> </span>As I brake,<span style="mso-spacerun: yes;"> </span>suddenly, <span style="mso-spacerun: yes;"> </span>my rear wheel is lifting off the ground and I
feel my body heading over the handle bars. I managed to keep control and safely
enter the transition area.<span style="mso-spacerun: yes;"> </span>Could have
been a possible YouTube video. </span></div>
<br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The Run 23:05 Not the fastest of my runs, but 3rd AG
and<span style="mso-spacerun: yes;"> </span>25th OA </span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">In anticipation of the rain, I brought an old pair of
running shoes. They managed to stay dry in a plastic bag prior to the run. T 2
is uneventful, and I am off and running. I am just barely out of the transition
area and my nice dry shoes are already soaked. Shortly after leaving the
transition area, the run enters about a 3/4 mile path that goes through a field
behind the airport. Last year, it was just a path that was mowed low to the
ground. This year, <span style="mso-spacerun: yes;"> </span>they decided to semi
pave this path with a mixture<span style="mso-spacerun: yes;"> </span>of dirt
and gravel. Well, with all of the rain, it all turned to mud. <span style="mso-spacerun: yes;"> </span>So, you had to play the " dodge the mud
hole" game for 3/4 miles on the way out and then again for the
return.<span style="mso-spacerun: yes;"> </span>On the return, someone even lost
their shoes in the mud. <span style="mso-spacerun: yes;"> </span>I guess they finished
the race barefoot. <span style="mso-spacerun: yes;"> </span>By the way, did I
mention that it is still raining?</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Finish</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Finished strong. To my surprise, 1st AG and 8th
overall.<span style="mso-spacerun: yes;"> </span>1:11:56<span style="mso-spacerun: yes;"> </span>Shaved off about 4 mins from last year.
Packed up the car, waited for the awards, and headed back to the hotel for a
hot shower before heading back to Chesapeake. As I am leaving the race site,
out of the corner of my eye, I see a water bottle a few yards <span style="mso-spacerun: yes;"> </span>from the road. Could it be mine? I stop to
grab it, and sure enough it is mine. Great! It was one of those insulated
Camelbaks. I'm glad that I don't have<span style="mso-spacerun: yes;"> </span>to
replace it. Still raining.....</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The Return</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Worst part of the race, the drive home. It was the first
weekend that the main bridge heading in and out of the Outer Banks was closed
to only one lane in each direction using only the Southbound bridge. The entire
Northbound bridge is closed until May 2014. After taking 1hour and 20 minutes
to only go 3/4 mile, we decided to turn around and go all the way back past
Manteo and through Edenton to get home.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Oh, and by the way, did I mention that it is still raining
out?<span style="mso-spacerun: yes;"> </span>NOT!<span style="mso-spacerun: yes;"> </span>It was now sunny for the drive home. Go
figure.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Todd</span></div>
STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com1tag:blogger.com,1999:blog-3572656346926946822.post-75592102222207974782013-10-07T08:56:00.000-07:002013-10-07T08:56:22.489-07:00Shawn's Beach 2 Battleship IM Training Report - 4 weeks to go. <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0sbj22QkbT8mq7fHzEQ-hLX-SYr-q-blsclKs2ZMwCwu-2SKyEBEkHOc3R4qwYeMpgXteAEDKgs5tRai4kxbc1flCgSAVCcLr0-f4SYKK4TLSsraXmlTb6dU7CFObdNdt8uJ_x6p00Iw/s1600/Sunrise.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0sbj22QkbT8mq7fHzEQ-hLX-SYr-q-blsclKs2ZMwCwu-2SKyEBEkHOc3R4qwYeMpgXteAEDKgs5tRai4kxbc1flCgSAVCcLr0-f4SYKK4TLSsraXmlTb6dU7CFObdNdt8uJ_x6p00Iw/s320/Sunrise.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sunrise shot from my Sunday morning ride. </td></tr>
</tbody></table>
The alarm on my phone goes off at 5:15. I need to make those four steps to turn it off, before it wakes up everyone else. In my head I think, "Is this going to hurt?". This is the story of my week with my sore Achilles. Those first few steps in the morning are the barometer of how much running I can do that day. The IM is in 3 weeks, and I am going to decrease my run volume to let this Achilles heal up.<br />
<br />
Other than the Achilles issue, I feel really good. The heavy volume training is done, and I can feel the benefits. I set two PR's in the last month in shorter events. This is the best fitness I have had, and I can't wait for the race. <br />
<strong></strong><br />
<strong></strong><br />
<strong>Monday - </strong>2 mile run/ Strength Work. <br />
<br />
<strong>Tuesday - AM -</strong>Track work (Fail) - 4 miles. During the warm up my Achilles was screaming. It finally loosened up, but I didn't want to push it. Instead I worked on some walking lunges, and stairs.<br />
<strong>PM - </strong> Bike intervals.<br />
<br />
<strong>Wednesday - </strong>Rest day. Had to travel for work. <br />
<br />
<strong>Thursday -</strong> <strong>AM - </strong>Bike Intervals - Different sets @ 2:1 Work to Rest ratio @ 85%. My legs felt fantastic. <br />
<strong>Noon - </strong>7 Mile Run in the heat. I thought it was Fall, why is it still 85F. My Achilles was much better. <br />
<br />
<strong>Friday - Noon - </strong>1.6 mile ocean swim against a slight current. <br />
<br />
<strong>Saturday - </strong>Started the day with two flats in my garage.<strong> </strong>70 mile bike ride. Started to bonk a bit at mile 65. 60 miles seems to be where I am having issues with my nutrition. During the race I need to get in more calories early. <br />
<br />
<strong>Sunday - </strong>Brick 30/5. My legs felt tired on the ride, but came around nicely on the run. STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-91648981333482854202013-09-30T07:29:00.000-07:002013-09-30T07:29:04.673-07:00Shawn's B2B IM Training - 5 weeks to go<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjt02dkeignfwjA7SKQyRDN-Gfxt93P9YuhZhTnXkX4JHeDx1XIAgcNoHiwGdUQCez1kMnV4phm0rHB-F_TDwZMmg4XF-kynMu7Mpe_1Oj9eSwfeWR7yZkQeFvDnQQJIhnxxcoSSElR-0/s1600/fast+legs.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjt02dkeignfwjA7SKQyRDN-Gfxt93P9YuhZhTnXkX4JHeDx1XIAgcNoHiwGdUQCez1kMnV4phm0rHB-F_TDwZMmg4XF-kynMu7Mpe_1Oj9eSwfeWR7yZkQeFvDnQQJIhnxxcoSSElR-0/s320/fast+legs.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fast Legs</td></tr>
</tbody></table>
I ran a PR on an 8k this week. Saturday, I ran in the Neptune festival 8k during some windy conditions. I went out too fast and blew up, but managed to hang on for a PR (36:19). I know an 8k is not a good predictor of IM fitness, but it felt good see some progress. My goal for next year is to get that down in the 34's. <br />
<br />
Overall my form feels to be coming together. My fitness is ahead of what it was last year, and I should have a great race. My goal over the last four weeks is to not get injured. I have pushed the volume more in the last couple months, than ever before. Now is the time to be smart, and let that training sink in. <br />
<br />
<br />
<strong>Monday:</strong> Strength day. Got totally ripped, and oiled.<br />
<br />
<strong>Tuesday: </strong>AM - Track work 5 miles - 2 X 1600 - Fartlek, 2 X 400 quick.<br />
Noon - Bike inervals 1 hr.<br />
<br />
<strong>Wednesday: </strong>Run- Swim - Run, ran to the Y 3.5 miles, Swim 40 mins, Run home 3.5 <br />
<br />
<strong>Thursday: </strong>AM - Bike intervals - 10 X 2min, @ X 5 min tempo.<br />
Noon - Tempo Run 7 miles<br />
<br />
<strong>Friday:</strong> Swim - 20 X 100 main set, Used pull bouy last five. <br />
<br />
<strong>Saturday:</strong> Bike/Run Brick - 20 mile ride/ Raced 8k/ Rode home 20 miles. <br />
<strong></strong><br />
<strong>Sunday:</strong> Run easy 12 miles. Brought five bucks for a drink, and dropped it on the way out. I found my five on the way back, my lucky day. <br />
<br />
STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-23209202400028527022013-09-25T06:18:00.000-07:002013-09-25T06:18:09.697-07:00Shawn's B2B IM Training Report - 6 Weeks to go<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6W-yU1Ke9I0VOdoLqsA6tov3T3CvHP3ib0btXZUsxbrTfpUV71EPsArsXPmnEcBKfiQB4m4oSMMDyE0tXBsCSKtLeZPYM5FoRf1dUFurphyphenhyphenXbWtfUJ7pOxsgh9Ib1OTyRFBWh0ZpwD1s/s1600/KI+gun+show.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6W-yU1Ke9I0VOdoLqsA6tov3T3CvHP3ib0btXZUsxbrTfpUV71EPsArsXPmnEcBKfiQB4m4oSMMDyE0tXBsCSKtLeZPYM5FoRf1dUFurphyphenhyphenXbWtfUJ7pOxsgh9Ib1OTyRFBWh0ZpwD1s/s320/KI+gun+show.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Get your tickets for the Knott's Island gun Show</td></tr>
</tbody></table>
This week was the most run volume I have ever done. If I count last Sunday, I had 41 miles in seven days. I had not planned to run that much, it just happened that way. The big difference was the weather. It seems to have broken, making running for me much easier. The cooler temps allow my body not to work so hard during the runs, and my speed and recovery are greatly improved.<br />
<br />
The week was capped off with a five hour bike ride with Rob and Larry. I had planned to ride 70 or so, but could not pass up the invite. My legs felt like lead for most of the ride. I could maintain a pace, but could not push much for the first fifty miles. Around mile 60, my legs started to come around, and I felt much better. These long rides are key to work on nutrition and pacing. I found out, that I need to hydrate more than my thirst dictates. My goal during the IM, assuming normal conditions is to get 30 oz of fluid in per hour.<br />
<br />
Two weeks of build left, then its taper time.<br />
<br />
Monday - 3 mile run - Strength work<br />
<br />
Tuesday - AM Bike Intervals - 3 X 5 min under heavy gear, 8 X 1 min 90%<br />
Noon - 7 mile run - 3 miles tempo<br />
<br />
Wednesday - Swim - WU - 4 X 500, working on smooth stroke rate and form<br />
PM - 17 miles - Ran home from work. Last time I ran home it was 90F, and put a hurting on me. This time it was a pleasant 72F, and I felt great when I finished.<br />
<br />
Thursday - AM - Rode bike back into work. 17 miles.<br />
PM - Easy Run 6 miles.<br />
<br />
Friday - Swim 40 mins. Pressed for time. Mix of intervals. I finished with some fast 50's. Those are a good time. I tired to break 30 sec, but my best was 33.<br />
PM - Easy 4 mile run.<br />
<br />
Saturday - 102 mile Bike with Larry and Rob.<br />
<br />
Sunday - Rest Day, Much needed.STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-15021375480656419022013-09-23T06:29:00.000-07:002013-09-23T06:35:51.812-07:00Larry's Patriot non-Half IM Report 2013<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiLHDstLlrUY2o7mFbfzJViqvt60XwCLYzvzYtanRLMoxNddgD5aryIXcWKFWJTMdSoe-6FkrbGqGPmjITdDiz1x4ihT8AB-QYwtuUAEX_kHuu1FO4wOPywQ1mO1VW9QK49WvDWsYm-8o/s1600/Patriot+Larry.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiLHDstLlrUY2o7mFbfzJViqvt60XwCLYzvzYtanRLMoxNddgD5aryIXcWKFWJTMdSoe-6FkrbGqGPmjITdDiz1x4ihT8AB-QYwtuUAEX_kHuu1FO4wOPywQ1mO1VW9QK49WvDWsYm-8o/s1600/Patriot+Larry.jpg" /></a><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Patriot nonHalf<o:p></o:p></span></b></div>
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>(1.2 mile swim, 58 mile bike, 13.1 mile run)<o:p></o:p></span></b></div>
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Larry Bowers</span><a href="http://www.blogger.com/null" name="_GoBack"></a><o:p></o:p></b></div>
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">(1<sup><span style="font-size: x-small;">st</span></sup> AG, 22
OA – 4 hr 58 min 15 sec)<o:p></o:p></span></b></div>
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><o:p><span style="font-family: Calibri;"> </span></o:p></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">It was a dark and stormy nite (NOT).<span style="mso-spacerun: yes;"> </span>Yeah!<span style="mso-spacerun: yes;">
</span>The weather was actually perfect for once, though maybe a tad cold in
the early morning … but I did not complain about it.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I started this process in the usual routine of a 345AM
wakeup and then drive to Rob’s house to load up.<span style="mso-spacerun: yes;"> </span>With the bikes in the back of Rob’s van, and
Alyssa and Nicole (volunteers extraordinaire), we pulled out of Chesapeake at about
435AM.<span style="mso-spacerun: yes;"> </span>The trip to Jamestown went well
and we were all soon down at package pickup and the volunteer check in
tent.<span style="mso-spacerun: yes;"> </span>Off go the girls, and off go Rob
and I.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Swim (1.2 mile - 35
min 33 sec), T1 (3 min 6 sec); 1<sup><span style="font-size: x-small;">st</span></sup> AG, 51<sup><span style="font-size: x-small;">st</span></sup> OA<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I decide to wear my shoes (old pair) down to the swim start
this time, and suit up down there as well.<span style="mso-spacerun: yes;">
</span>All went fine and this time I did NOT tear my new wet suit, I took my
time putting it on.<span style="mso-spacerun: yes;"> </span>I was in wave 4 of 5
so I had time to watch the other waves depart and I sort of scouted out the
action (currents, best initial path, etc.).<span style="mso-spacerun: yes;">
</span>I completed a short practice swim and sucked down two Gels for
breakfast, 5 minutes before I started.<span style="mso-spacerun: yes;">
</span>Boom.<span style="mso-spacerun: yes;"> </span>Time to go.<span style="mso-spacerun: yes;"> </span>I thrashed with everyone else and got into a
smooth roll.<span style="mso-spacerun: yes;"> </span>It appears that myself and
one other guy (or maybe two) are leading wave 4.<span style="mso-spacerun: yes;"> </span>Cool, the hidden jet propellant I have shoved
between my legs is working apparently.<span style="mso-spacerun: yes;">
</span>As usual, I smack into at least 3 other swimmers from the other waves
that are back stroking or doing cannon balls mid way in the swim.<span style="mso-spacerun: yes;"> </span>Beats me what is going on.<span style="mso-spacerun: yes;"> </span>They chose this race, they need to swim
it.<span style="mso-spacerun: yes;"> </span>Anyway, I go over, under or around
them and keep buoy siting.<span style="mso-spacerun: yes;"> </span>All seems
well and the other dude from my wave is still about 15 feet ahead of me at
about 2 o’clock (but he does appear to be gaining a bit).<span style="mso-spacerun: yes;"> </span>The first turn buoy looks awfully close to
the permanent channel marking tower (a very large wooden tower supported by 4
large wood telephone pole type legs).<span style="mso-spacerun: yes;"> </span>As
I approach it I see that the turn buoy is right under the tower and mass chaos
seems to be ensuing around it.<span style="mso-spacerun: yes;"> </span>Why?<span style="mso-spacerun: yes;"> </span>I soon find out.<span style="mso-spacerun: yes;"> </span>I arrive at the buoy as scores of other swimmers
are cutting it short and swimming over me to leave that area.<span style="mso-spacerun: yes;"> </span>The stupid buoy was apparently pulled by the
outgoing tide right under the channel marking tower.<span style="mso-spacerun: yes;"> </span>And the current at that point was
strong.<span style="mso-spacerun: yes;"> </span>I get up to the buoy and attempt
to go “around” it but the current smacked me into it and a few of the barnacle
coated poles.<span style="mso-spacerun: yes;"> </span>Crap, this is
dangerous.<span style="mso-spacerun: yes;"> </span>I fight it and do get around
the poles and the buoy but swear it was definitely a dangerous situation with
some major entrapment points.<span style="mso-spacerun: yes;"> </span>If I would
have known how bad the turn point was in advance, I certainly would have cut
the corner.<span style="mso-spacerun: yes;"> </span>It was not a safe situation
and this was merely a sporting event.<span style="mso-spacerun: yes;">
</span>Not worth losing a life for it.<span style="mso-spacerun: yes;"> </span>I
finally depart the chaos and make a bee line for the shore.<span style="mso-spacerun: yes;"> </span>Eventually my fingers hit soil so I stand up
like everyone else, and of course at Jamestown this means you are still about
100 yards from the shore.<span style="mso-spacerun: yes;"> </span>You can’t
really run (to deep and there are sharp rocks out there), so you sort of just
mush it in.<span style="mso-spacerun: yes;"> </span>My watch said 34 minutes but
it took at least another minute to waddle to shore before you could run.<span style="mso-spacerun: yes;"> </span>Up the hill I go and I almost blow by the wet
suit strippers.<span style="mso-spacerun: yes;"> </span>This was new for this
race.<span style="mso-spacerun: yes;"> </span>I confirmed they were strippers so
I turned around and said “yank it off but don’t tear it because it is DELICATE
– per the manufacturer.”<span style="mso-spacerun: yes;"> </span>Up another hill
and at least another 300 yards before you get to T1 (hence the 3 minute T1
times, and that is fast).<span style="mso-spacerun: yes;"> </span>I clear out of
T1; all goes well, other than I have a lot of dirt on my back from the
stripping process.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Bike (58 mile - 2 hr
39 min 15 sec), T2 (1 min 31 sec); 1<sup><span style="font-size: x-small;">st</span></sup> AG, 32<sup><span style="font-size: x-small;">nd</span></sup> OA<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Ok, this bad boy is 58 miles.<span style="mso-spacerun: yes;"> </span>Or as Rob says, “It’s not a real Half because
it is 2 miles longer than it should be.”<span style="mso-spacerun: yes;">
</span>So 2 extra miles equate to about 6 minutes of bike time.<span style="mso-spacerun: yes;"> </span>Need to factor that in while I play mental
math during the bike course.<span style="mso-spacerun: yes;"> </span>This ride
will be over 2.5 hrs so I might as well snuggle into my personal pain cave and
chill, focus and keep my nutrition on target. <span style="mso-spacerun: yes;"> </span>Starting in the second to last wave has some
advantages. The primary one is the thrill of blowing by so many cyclists in the
first 20 miles you almost feel like Lance.<span style="mso-spacerun: yes;">
</span>The disadvantage is that many of the cyclists are weaving, eating,
playing checkers, counting squirrels, trimming their nails or otherwise are
distracted somehow.<span style="mso-spacerun: yes;"> </span>So though I like to
sling by them (which means enter the draft zone for about 5 seconds, close in
and then sling left, pass, check my six and then pull over to the right to
clear the passing lane to avoid any blocking penalties), you have to watch the
cyclist for any strange or sudden moves.<span style="mso-spacerun: yes;">
</span>By mile 25 it starting to get way thin and I felt like a solo
rider.<span style="mso-spacerun: yes;"> </span>Definitely by mile 45, I thought
everyone went home (the lead group was 20 to 25 minutes ahead of me, everyone
else was behind me).<span style="mso-spacerun: yes;"> </span>Another advantage of
being in the old guy/gal group is that not many cyclists past me.<span style="mso-spacerun: yes;"> </span>Three to be exact and one of them was a
female at mile 20 or so.<span style="mso-spacerun: yes;"> </span>But the big
deal was the number on her calf (50).<span style="mso-spacerun: yes;"> </span>I
was like, wow, really.<span style="mso-spacerun: yes;"> </span>I am use to
having the hot 30 somethings pass me. They are usually elite riders, a few pros
also.<span style="mso-spacerun: yes;"> </span>But this female was 50!<span style="mso-spacerun: yes;"> </span>I think for one nanosecond and then ramp it
up just see what her pace is like.<span style="mso-spacerun: yes;"> </span>I
hold it for a few miles and say “Go girl, go.”<span style="mso-spacerun: yes;">
</span>She definitely was in a different league than me.<span style="mso-spacerun: yes;"> </span>I am impressed.<span style="mso-spacerun: yes;"> </span>More on her later.<span style="mso-spacerun: yes;"> </span>Other than being on my own for about 20 miles,
all went well.<span style="mso-spacerun: yes;"> </span>I kept reminding myself
though “Larry, you have a 13.1 mile run after this bad boy, so keep that in
mind and don’t burn out on the bike.”<span style="mso-spacerun: yes;"> </span>I
do some mental math every 5 minutes for the last 10 miles and it’s obvious to
me that to break 5 hrs on this nonHalf, I need to really cook the run.<span style="mso-spacerun: yes;"> </span>Which means, no 1 hr 43 min half
marathon.<span style="mso-spacerun: yes;"> </span>I will need to go 1 hr 37 to
39 minutes which I have never done in a Half and certainly not in a
nonHalf.<span style="mso-spacerun: yes;"> </span>Of well, time will tell. <span style="mso-spacerun: yes;"> </span>On another note, I broke the golden rule of
trying something new on race day.<span style="mso-spacerun: yes;"> </span>I
froze my 4 hr fuel bottle the night prior thinking it would be thawed by time I
got on the bike (basing this on all the heat we have had recently).<span style="mso-spacerun: yes;"> </span>Well, my polar bottle kept my frozen fuel,
well, frozen for a long time.<span style="mso-spacerun: yes;"> </span>I almost
fell off the bike (and/or slung the bottle) when I had to keep shaking it in my
attempt to free up some precious liquid fuel.<span style="mso-spacerun: yes;">
</span>It was turning to liquid but not very fast.<span style="mso-spacerun: yes;"> </span>And for the first time, I was actually
praying for some heat to help me out of the mess I put myself into in.<span style="mso-spacerun: yes;"> </span>By the end of the bike course, I was able to
get ALL the fuel out – yeah.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>I arrive at the dismount area and jump off
onto asphalt with bare feet and about collapse because it hurt.<span style="mso-spacerun: yes;"> </span>Dang, I am a tough guy but bare feet and
asphalt or concrete just DON’T mix for me.<span style="mso-spacerun: yes;">
</span>I limp across the asphalt and find some grass, amen.<span style="mso-spacerun: yes;"> </span>To T2 I go.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Run (13.1 mile - 1 hr
38 min 52 sec); 2<sup><span style="font-size: x-small;">nd</span></sup> AG, 18<sup><span style="font-size: x-small;">th</span></sup> OA<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">T2 is fine, nothing major to report.<span style="mso-spacerun: yes;"> </span>I fly out of T2 (so I think) and get into a
groove.<span style="mso-spacerun: yes;"> </span>Strap my running belt on about
100 yards outside of T2 and it pops my Hammer capsule container out of my back
pocket.<span style="mso-spacerun: yes;"> </span>Stuff flies everywhere and I
will be darned if I leave it on the ground.<span style="mso-spacerun: yes;">
</span>I need that stuff for the run.<span style="mso-spacerun: yes;">
</span>So, I stop and turn around and started picking up a capsule here, and
one there and one there.<span style="mso-spacerun: yes;"> </span>Done, back on
task.<span style="mso-spacerun: yes;"> </span>I don’t have a GPS watch (yet) or
heart rate monitor so I run like I have since I started running in high school
in 1975, I run by gut feel.<span style="mso-spacerun: yes;"> </span>I ran by an
internal clock but decided to check it when I saw a mile marker come up.<span style="mso-spacerun: yes;"> </span>I knew I had to run about 7 min 30 sec/mile
to go sub 5 hrs.<span style="mso-spacerun: yes;"> </span>My first mile or 2 were
fast, too fast.<span style="mso-spacerun: yes;"> </span>So I dialed it back,
found the magic pace and clicked on.<span style="mso-spacerun: yes;"> </span>I
love the run course which goes through wooded trails and several board walks
(the spring in the sand and the board walk is good for us old guys).<span style="mso-spacerun: yes;"> </span>I also like the shade though the temp really was
not that bad, yet.<span style="mso-spacerun: yes;"> </span>I decide to check my
pace when another mile marker comes up and whoa, I can’t seem to find another
mile marker beyond it.<span style="mso-spacerun: yes;"> </span>The markers are a
bit sporadic, so back to the GPS watch that maybe I should now get. Eventually,
I calibrate my pace at least 2 more times and I seem to be dead on a 7 min 30
sec pace.<span style="mso-spacerun: yes;"> </span>Yeah.<span style="mso-spacerun: yes;"> </span>Now, can I keep that up for 13.1 miles was my
thought.<span style="mso-spacerun: yes;"> </span>Even up to 10 miles would be
cool.<span style="mso-spacerun: yes;"> </span>In the woods, on lap 2 (btw – I
did NOT miss the turnaround point like I did a few years ago – yeah), I see
something large moving across the path.<span style="mso-spacerun: yes;">
</span>A darn snake.<span style="mso-spacerun: yes;"> </span>Instantly I need to
jump it or stop.<span style="mso-spacerun: yes;"> </span>Too much energy to do
the latter and I recognize it as a nonvenomous snake so I jump over it along
with another runner on my side.<span style="mso-spacerun: yes;"> </span>The lady
behind us screamed though.<span style="mso-spacerun: yes;"> </span>That will
work also I guess.<span style="mso-spacerun: yes;"> </span>All is well on the
run and as expected the energy level at mile 10 ain’t what it was at mile 2, or
4 or even 6.<span style="mso-spacerun: yes;"> </span>This is now getting
hard.<span style="mso-spacerun: yes;"> </span>So I grit my teeth and go into
pure focus mode (which means a bomb needs to go off to get my attention).<span style="mso-spacerun: yes;"> </span>I see mile 11 and run the numbers.<span style="mso-spacerun: yes;"> </span>If I keep this up, I will nail a sub 5 hr
time for this nonHalf.<span style="mso-spacerun: yes;"> </span>I see mile 12 and
then just gut it in.<span style="mso-spacerun: yes;"> </span>I was thrilled to
finish at 4 hr 58 min 18 sec, especially knowing that for a real Half I could
subtract about 6 minutes from that time.<span style="mso-spacerun: yes;">
</span>Super yeah.<span style="mso-spacerun: yes;"> </span>Alyssa and Nicole are
now working the announcer booth (entering bib numbers into the computer for the
announcer).<span style="mso-spacerun: yes;"> </span>I see Rob’s wife and family,
and know he is back there but not that far.<span style="mso-spacerun: yes;">
</span>And I am just happy to be done. <span style="mso-spacerun: yes;"> </span>As for that 50 year old female that passed me
on the bike.<span style="mso-spacerun: yes;"> </span>Well, she finished 2<sup><span style="font-size: x-small;">nd</span></sup>
woman (a 30 yr old beat her … the rest were 20 minutes behind her), 10<sup><span style="font-size: x-small;">th</span></sup>
OA and with a time of 4 hr 54 min 3 sec – impressive! </span></div>
STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-30474354403500080742013-09-16T07:42:00.002-07:002013-09-16T07:42:43.509-07:00Shawn's B2B IM Training report - 7 weeks to go<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzehna_RG0kV9a3L3-wYpeHkJbSWzWeIMr7adVDCYJ-L9-dRYzkoxe6OtZkvVpxiG2qBP8AX_Q13CNUWsw3fYzeZwdeJLgojZXqML1tjtR9lVXoXNshzXBSgDAIHisrJmysuGGCq42NT0/s1600/Work+life.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzehna_RG0kV9a3L3-wYpeHkJbSWzWeIMr7adVDCYJ-L9-dRYzkoxe6OtZkvVpxiG2qBP8AX_Q13CNUWsw3fYzeZwdeJLgojZXqML1tjtR9lVXoXNshzXBSgDAIHisrJmysuGGCq42NT0/s320/Work+life.JPG" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I call this one work life balance</td></tr>
</tbody></table>
"Hey, What pace are we running?",<br />
"Around 9:05",<br />
"That's not too fast, Why does it feel like I am going to die?",<br />
"Because it is 92F in the middle of Sept."<br />
<br />
This was a recovery week after three good build weeks. The timing was good, as it was hot enough to cook my brain this week. <br />
<br />
The highlight of the week was racing the Sandman Tri on Sunday. I was a last minute entry, and it was a good decision. It felt great to go out and hammer after all of the long IM training. Also, the post race BBQ and beer were right on time. <br />
<br />
Here's the week:<br />
<br />
Monday - <strike>Planned Ocean Swim, </strike> the water was mostly calm but, Life gaurds said no swimming. Did some strength work at the gym.<br />
<br />
Tuesday - AM - Ocean Swim 1 mile <br />
Noon - Run 6 X 600M hill repeats. Over the Rudee bridge. 5 miles total. <br />
<br />
Wednesday - Bike Intervals - WU - 3 X 5min @ 85%, 8 X 1min @ 95%. <br />
<br />
Thursday - 6 mile <strike>Run</strike>, Death March. See quote at the top of the post. <br />
<br />
Friday - X-train, 30 min workout. <br />
<br />
Saturday - Rode 40 miles. Threw in a couple of hard efforts to test the legs.<br />
<br />
Sunday - Sandman Tri . 1:17. Race report to follow. <br />
STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-24410663948511633892013-09-09T11:13:00.000-07:002013-09-09T11:13:25.553-07:00Shawn's B2B IM Training Report - 8 Weeks to Go. It was Labor day week, and I got to work. By work, I mean training, of course. This was my best week of training in this IM cycle. Monday, was a holiday, so I got in a nice brick. This rest of the week featured some quality sessions, and I didn't feel like crap. <br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS8edCG-uiss7MXcL7xClXXicrpfSB71X1QkHkxx3ROk-0ZUDknNszRFbp59unGCTsHhMnJ-blGFZMdqWqoWEmtYRN2WFKdph22rzptVx57SIak4idhYzohscNla3-30DIeZjBsBPIooI/s1600/JO+KI.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS8edCG-uiss7MXcL7xClXXicrpfSB71X1QkHkxx3ROk-0ZUDknNszRFbp59unGCTsHhMnJ-blGFZMdqWqoWEmtYRN2WFKdph22rzptVx57SIak4idhYzohscNla3-30DIeZjBsBPIooI/s320/JO+KI.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Joe rolling through KI. His longest ride since Feb. </td></tr>
</tbody></table>
<strong>Monday (Labor Day) -</strong> Brick 40 mile bike/ 5 mile run - Legs felt kind of dead on the bike, but came around on the run. <br />
<br />
<strong>Tuesday - </strong>X-Spin Class - 1hr<br />
<br />
<strong> Wednesday - </strong>Swim 1 hr - WU/ 2 X 10min / 10 X 100 on 2min. This was my best session in a long while. My form felt good, and the times showed. Most 100's were 1:35. The last 100 was 1:21, a PR for me. Small victories. <br />
<br />
<strong>Thursday - AM -</strong> Hill Run at Trashmore 45mins. Noon - Bike Intervals - 1hr<br />
<br />
<strong>Friday - </strong>X-Train. I made up some ridicilous workout, that was too difficult and too long. Heart rate was jacked the entire time, cut it ar 45 mins, to limit the damage. <br />
<br />
<strong>Saturday - </strong>90 mile Bike - Joe joined me for a juant to KI and back. The weather was superb. I slightly misjudged my nutrition and bonked 3 miles from home. I need to work on getting in more nutrition. Rookie mistake. <br />
<br />
<strong>Sunday -</strong> 15 mile run. My best run in weeks. The cooler weather really helped. For the first time in weeks, when I got home my shorts were soaked. I had tired legs from the ride the day before, but my form was holding up. <br />
<br />
<strong>Goals for next week - </strong>3 swim sessions, more bike intervals. My lower left calf is starting to tighen up, so I need to dail back the running this week. STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com1tag:blogger.com,1999:blog-3572656346926946822.post-77974292348773326012013-09-04T07:25:00.000-07:002013-09-04T07:25:00.039-07:00Shawn's Beach 2 Battleship IM Training Report - 9 weeks to go. <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYAJLaXZlVMLrYUPl2RJfbz0BKYkrPTLapSctH30bT3Rc78_QfM9jHpf3kQNmkXP9QRSjN5RRMKuier2RHXu4DtNw2_ol3skYV-shmNaH2kh-DLS1CQ1fTjvvUXMKOykCWaUfi9HkZzng/s1600/Triathlete+Self+Portrait+(1+of+1).jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYAJLaXZlVMLrYUPl2RJfbz0BKYkrPTLapSctH30bT3Rc78_QfM9jHpf3kQNmkXP9QRSjN5RRMKuier2RHXu4DtNw2_ol3skYV-shmNaH2kh-DLS1CQ1fTjvvUXMKOykCWaUfi9HkZzng/s320/Triathlete+Self+Portrait+(1+of+1).jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Recent Self Portrait. </td></tr>
</tbody></table>
Man how time flys when you are doing nothing but excerizing, and eating. Actually that is not true. I had a productive week of traning, but the volume was down a bit. I even had a rest day! This was the last offical week of summer. I hope those cooler temps are coming soon. <br />
<br />
My form is coming along on schedule. It is difficult for me to assess my fitness during IM training as I am always a bit fatigued. The good days still come, but most days are just average, and you push through. <br />
<br />
Here's my week:<br />
<br />
<strong>Monday - AM -</strong> Went surfing. I will count it as a swim workout, but much more fun.<br />
<strong>NOON - </strong>Bike intervals (1 hour). Working on leg strength.<br />
<br />
<strong>Tuesday - Noon - </strong>X-Spin Class - Cross Training<br />
<strong>PM - </strong>Ran home from work. (15 miles) - Since my long run the previous Sunday sucked, I decided to make up the mileage. This was a tough run. The temp when I left was 88, but the humidity wasn't that high. By mile 3, I was cooking. The rest of the run was survival. I drank around 2 liters of water during the run, and was still dehydrated. When I was done, it felt like I ran twenty miles. <br />
<br />
<strong>Wednesday - AM - </strong>Bike to work 15 miles - Since I needed a way back to work, I rode my bike. I took it easy, as I was tired from the previous night's run. <br />
<strong>NOON - </strong>Swim 50 mins - WU - 3 X 10min, 5 fast 50's. I felt really good during this wortkout, My form was holding together nicely. <br />
<br />
<strong>Thursday - AM -</strong> 7 mile run. My body was not wanting to run fast this morning. I cruised through it at marathon pace. <br />
<br />
<strong>Friday - Rest Day!!!</strong><br />
<strong></strong><br />
<strong>Saturday - 70/5 mile Brick. </strong>Rob and I rode out to Knott's Island and back. We finished with a quick run. It was plenty warm, and we both ran out of water with ten miles left on the bike. I think it afttected my run, as I felt like I was melting. Overall, it was a quality workout. <br />
<br />
<strong>Sunday - 8 mile run - </strong>It was a holiday weekend, and I had a brick planned for Monday, so I went out for an easy run. <br />
<br />
<strong>Goals for next week - </strong>More pool time, Century on Saturday. <br />
<br />
STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-28557364796183685032013-08-26T08:38:00.002-07:002013-08-26T08:38:49.271-07:00Shawn's Beach @ Battleship Training Report - 10 weeks to goOverall, I had a decent week of training, expect for a disaster of a run on Sunday. In the next couple of weeks, I need some more bike miles. Since, my outside time will be limited, that means some more spin bike time. <br />
<br />
Here's the question. When you are having a terrible training session, do you gut it out, or cut your loses?<br />
<br />
Here's how the week went:<br />
<br />
<strong>Monday: </strong>AM - Run-Swim -Run. 3 miles running/ 1.5k Ocean Swim<br />
Noon - Weight Training - Working on overall sexiness.<br />
<br />
<strong>Tuesday: </strong>AM - Run Hill Work 5-6 miles. Did this workout at Trashmore with 85% humidity. I felt good more most of the session, but was completely drenched with sweat. <br />
Noon - X Spin Class - 1 hour<br />
<br />
<strong>Wednesday: </strong>AM - Slept in - Ahhhh.<br />
Noon - Swim workout. My form has been feeling off. I spent 20 minutes working drills, and then 10 X 100. <br />
<br />
<strong>Thursday: </strong>AM - Tempo Run 6 miles, 3 miles at 5k pace. <br />
<br />
<strong>Friday: </strong>AM - Bike Intervals - Wu/ 20 X 1 min/30 off /Cool Down<br />
Noon - X- train - weights, and core. <br />
<br />
<strong>Saturday: </strong>Group Ride - 67 miles. What a glorious morning. Nice cool temps. A head wind developed on my way home, and I way a bit slower for the last 10 miles or so. <br />
<br />
<strong>Sunday:</strong> Run 6 miles (planned 14). Total disaster. I could not get my body to cooperate and run. The first 2 miles, my left calf was tight, I stretched it out. I ran another couple miles, and could not get into a rhythm. My heart rate was all over the place, and I felt like I was at the end of a marathon. I have no idea what happened, but I cut it short, and will make the miles up somewhere. <br />
STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-46946295248910923102013-08-19T08:41:00.000-07:002013-08-19T10:48:49.769-07:00Shawn's Beach 2 Battleship IM Training report - 11 weeks to goFor the last ten weeks until the Beach 2 Battleship IM, I will give a look into my week of training. I figured this would keep me honest, and provide some entertainment for everyone else. I will try to keep the posts short, and entertaining. Feel free to comment, offer encouragement, or tell me my programing is crap. All are welcome. <br />
<br />
<strong>Week of 8/12 - 11 weeks to go.</strong><br />
<strong></strong><br />
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</strong><br />
<strong></strong><br />
<strong>Monday - Bike - 52 miles -</strong>This was the last day of my "Staycation". I got up early and got in a decent ride. I started out toward Chesapeake, and decided to come back on Mt. Pleasant, through southern VB. This was a mistake. There is not much shoulder on the road, and I was getting buzzed by cars at 55. I was white knuckled half the ride, but still got some good miles in. <br />
<br />
<strong>Tuesday - AM Run 6 miles - </strong>Nice easy run on the boardwalk, shake out the legs. <br />
<strong>Noon - </strong>X-spin Class - 1hr<br />
<br />
<strong>Wednesday - 1 mile run/30 min swim/1 mile run - </strong>Run to the beach from the gym. 30 min ocean swim. The onshore winds came up, and it was a washing machine. Waves were breaking on me the whole time. It was a difficult swim. <br />
<strong>Noon - Bike Intervals - </strong>WU - 12 X 1 min on/ 1 min off with lots of tension. 10 minute tempo effort. <br />
<br />
<strong>Thursday - AM 8 Mile Tempo Run - </strong>Ahh, finally a cool morning. It was cool but still humid, it is VB in the summer. First mile was a warm up. Ran the next mile tempo, and it seemed difficult. I did not bring my Garmin, so I was not sure of the pace. I was following my partner Joe. We had agreed on a pace of 7:30. I asked at the end of the mile, that 7:30 was hard, and he said no, that was closer to 7:05. He is trying to kill me. The next 2 mile interval I run at my own pace, closer to 7:30-:40. <br />
<strong>Noon- X-spin 1Hr</strong><br />
<strong></strong><br />
<strong>Friday - Cross Train - </strong>Every Friday, Joe and I come up with so ridiculous workout to end the week. This week it was a workout named "Beastmode". Here is the rep scheme:<br />
* 8 rounds<br />
10 pull ups<br />
10<a href="https://www.youtube.com/watch?v=gczI5sINn9U" target="_blank"> Man Makers</a> - (Man Breakers)<br />
25 Squats<br />
10 Presses<br />
25 Sit ups<br />
250 M run<br />
<br />
This workout seemed doable on paper, but was a killer. By the third round of Man Makers my shoulders were killing me. I did one more round, and had to give up on the Man Makers, to ensure I didn't have to have a double arm amputation. I made it through 6 rounds, and tapped out. I haven't given up on a workout in a long time, but I was doing more harm than good. We will not be doing this one again. <br />
<br />
<strong>Saturday - 2.5 hours Spin Bike - </strong>I totally got psyched out by the weather, and decided to go to the Y. I sat my sorry butt on the spin bike for 2.5 hours of torture. I spun through two spin classes, but did my own thing. How many times can someone get up and down for a two count in one workout? I have an idea, let's ride hard for a while, take a rest, and repeat. If I were a spin instructor, I would probably get fired within a week. "Come on Ladies, today's workout will be 2 x 20 power test, let's keep those watts above 240."<br />
<br />
<br />
<strong>Sunday - 15 mile long run - </strong>When I woke up, it was cool, and drizzling. These are perfect conditions for me. My goal was just to run at an all day pace. My route was from my house to Trashmore, around the big loop, and back. My legs felt fantastic, for the first time in weeks. I kept my pace around 9min/m. I easily could have done 5-6 miles no problem. The only issue I had was my shoulders were still sore from Friday, Damn Man Makers. <br />
<br />
<br />
<br />
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STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-88030453810051897162013-07-24T11:25:00.000-07:002013-07-24T11:25:05.376-07:00Allen Stone Memorial Run-Swim-Run<strong>Allen Stone Memorial</strong><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1NTE6tWRZj2OTplRAH92AKfuCKCNsROIrKyiBP4dKwk_dj-r70WhXsdn4HHh7ieDRQPgGiViIszK-rkIZRGefAGt8bJ84uZhSRkC6q5YdeE5g81vrT3kUrAJaO2AMs6azEnJTfDINqhU/s1600/947260_205280659631352_1636415740_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1NTE6tWRZj2OTplRAH92AKfuCKCNsROIrKyiBP4dKwk_dj-r70WhXsdn4HHh7ieDRQPgGiViIszK-rkIZRGefAGt8bJ84uZhSRkC6q5YdeE5g81vrT3kUrAJaO2AMs6azEnJTfDINqhU/s320/947260_205280659631352_1636415740_n.jpg" width="320" /></a>Saturday July 20, 2013<br />
Oceanfront - Virginia Beach<br />
1km beach run - 1km swim - 5k run<br />
<br />
<br />
This is the third year, I have done this race. I always look forward to it. It is a great workout, and your get to hang out at the beach. I was signed up to race as an individual orginially, but my buddy Mike Fine needed a fill his Team Hoyt team. It sounded like new challenge, and a good time, so I told him let's do it. <br />
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<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9hayrGPFdfUoyBnVj9vVdmkkHK6sjMB-9evihhZ9I1rovZvU6VK8KA3HQt4WM7MiBUjjuN8YfppeYYvitS9uG_RLJpoSZkcMnwZCqIWMV45rbYzCbohyphenhyphenu7iWr0FIRYZbsujOxRkkBPNQ/s1600/photo.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9hayrGPFdfUoyBnVj9vVdmkkHK6sjMB-9evihhZ9I1rovZvU6VK8KA3HQt4WM7MiBUjjuN8YfppeYYvitS9uG_RLJpoSZkcMnwZCqIWMV45rbYzCbohyphenhyphenu7iWr0FIRYZbsujOxRkkBPNQ/s200/photo.JPG" width="200" /></a>I got to 31st St park around 6:30, met up with Mike, and Stephen Todd our Team Hoyt athlete rider, and got all of our gear together. We milled about until the opening ceremony, where they read the names of the fallen SEALs. In year's past they had guys parachute on to the beach, but not this year. Maybe they couldn't afford gas for the plane, because of budget cuts.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQZZuIeeLcW65dLQE9ze_Q5_8mhfO1VS8ftWZzCByTggc8s7GXAerwvNK0cp7TvA2sgXkyxJdo2UhAwj1ld5ccCvIlBrxFIQ3npDJIhWPGXh6qUEc4Z2WmIn6haslCQjm88pW2pc7muAg/s1600/1016373_205280782964673_691008315_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQZZuIeeLcW65dLQE9ze_Q5_8mhfO1VS8ftWZzCByTggc8s7GXAerwvNK0cp7TvA2sgXkyxJdo2UhAwj1ld5ccCvIlBrxFIQ3npDJIhWPGXh6qUEc4Z2WmIn6haslCQjm88pW2pc7muAg/s320/1016373_205280782964673_691008315_n.jpg" width="320" /></a>The off shore winds we had for the past few days churned up some cold water. We got in the water to "warm up", and it was instant shrinkage. I would say the temp was around 65F, and when you first dove in it took your breath away. I met up Zack, our swim helper, from Norfolk Academy. <br />
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Around 7:40 we lined up to start. The first leg of the race is a 1km beach run. We used a beach cart to pull Stephen the 1k. At the start there were some beach goers we had to navigate through. We got out in front, found some firm sand and rolled to the swim start. Stephen has a great sense of humor, and the entire run, we chatted about the excellence of our team. <br />
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Ou friends from The Noblemen loaded Stephen into the raft, and we were off on the swim. The water was cold, but calm with a slight current pushing us down the beach. Mike was on the front pulling, and I was on the back pushing the raft. We got into a rythum, and pulled away from the rest of the groups. The final 200 meters Mike poured it on, and gapped me. Mike had a really strong swim. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpmVVcj3k5VPzebDxnWpEA-vSDNiJSkpDO7VkYxzaOqm_66G5IchCU1_8K7Qb5O4kBgNi3P3NX1JwCuLG3YK1NymE9_bH9QosIMXK94lpkqySgwIj424rYJBLvYzvY8i3yUMOKTuBIQCo/s1600/600584_205280939631324_579245104_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpmVVcj3k5VPzebDxnWpEA-vSDNiJSkpDO7VkYxzaOqm_66G5IchCU1_8K7Qb5O4kBgNi3P3NX1JwCuLG3YK1NymE9_bH9QosIMXK94lpkqySgwIj424rYJBLvYzvY8i3yUMOKTuBIQCo/s320/600584_205280939631324_579245104_n.jpg" width="320" /></a>The final 5k was uneventful. We took turns pushing the cart, and there was a slight headwind on the way down. Coming back toward the line, I was starting to get hot. The next team was about 5 minutes behind, so we let up a little towards the line. <br />
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Overall, it was a really good time. Pulling the extra athlete made this an entirely different race. Stephen was awesome, and kept us entertained the entire time. <br />
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<br />STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-50507918563392814742013-07-08T06:48:00.001-07:002013-07-08T06:48:35.514-07:00Currituck Sound Crossing - Todd & Larry<em>Todd and Larry battled wild sea life, and dangerous weather in an attempt to swim across the Currituck sound. Tales from their epic journey are below.</em><br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1nyBw6M1_PySK-pYAopjFkFJZX-FuH8xdEZZ1cX7acsDg1WbSQmLZabMvXVhM2W3wjYurNpMrR2ItPHGnCretubtB8XOgVaFTJjn8FJzeA1oAxUZ1W8mN1rGdhQzT2oWVNa38tuwcSks/s1600/Larry+under+water.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1nyBw6M1_PySK-pYAopjFkFJZX-FuH8xdEZZ1cX7acsDg1WbSQmLZabMvXVhM2W3wjYurNpMrR2ItPHGnCretubtB8XOgVaFTJjn8FJzeA1oAxUZ1W8mN1rGdhQzT2oWVNa38tuwcSks/s400/Larry+under+water.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Larry out running bull sharks and sea snakes</td></tr>
</tbody></table>
<strong>Larry Bowers -</strong><br />
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OK, first it was NOT a race but it was an organized annual event led by a group of nice people. Though I can’t recall all the names, I do believe the lead person/organizer was a former Navy Seal. That right there says things are going to get interesting real fast.</div>
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So here goes the race report.</div>
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It was dark and stormy night. Oh, not that crap again. Yes, it was. Anyway, read on.</div>
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Todd picked me up at 0600 and we headed south. After passing about 2.2 million cars going the “other” way (i.e., north) we make our way to our destination which was some neighborhood below the border and on the west side of the sound. People are gathering and I see boats and jet skis being unloaded. And kayaks. This was our support team, I soon found out. Other swimmers arrive.</div>
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The big lean and mean looking guy (i.e., former Navy Seal) calls everyone in for a safety brief. We go over distress signals (hand waving, flares, stroke lights, smoke signals, you name it) and then he warns us about the other boats in the channel (mid way across the sound), and the crab pot buoys (everywhere) and the porpoises (nice fishie) and the bull sharks. Todd and I look at each other and say “repeat that again?” Bull sharks? These stupid fish enjoy salt and fresh water, and they are dumb and go after anything that flaps in murky water. So, here we are getting ready to flap a mere 3 to 4 miles in murky water with potential bull sharks around. With lots of other swimmers around, I feel somewhat safe (they are the bait, not me … right?). Anyway, there were not many of us and we would quickly get stringed out in the crossing … so, so much for my self-preservation theory of “hey, bully shark, go eat that other swimmer 20 feet from me.”</div>
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We gather our goods and load into the boats for the trip across the sound. We arrive but not too close to shore because we are then told “Sea snakes, gotta stay away from the shoreline of this here island because of some sea (or grass) snakes.” OK, add that to my list of creatures you don’t encounter in the friendly neighborhood YMCA pool.</div>
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Almost everyone has fins but I don’t want to wear any. If I can’t swim 3 miles which I have done before, then I should not be out here (so was my mind thought). But I knew everyone would quickly get ahead of me. At least I had a wet suit on as did Todd, with both of us wearing bright green swim caps (to scare the bull sharks, right??). Of course, the side we launch from is calm but the side we arrive on is down wind and it’s a bit choppy. We all jump and start swimming toward the other side trying to keep the green water tower in sight. What tower I think? It is at least 4 miles away (1 mile further than the shore, almost). Most everyone departs well ahead of me so I keep an eye on their boat … which got further and further away. Other boats stayed with me and the other back pack swimmers. I quickly surmised that this would not be a 1.5 hour event. It was likely going to be, several hours at this rate. The chop got larger and the sighting became almost impossible. And my left goggle kept taking in water. I could see the storm brewing on the other side (our target destination). 30 or 40 minutes later, “the” storm rolled in. The waves were really large now and I felt as if I was back tracking a few times. First I was going due north, then due south, then who knows. It was Maytag spin cycle now. The rain arrived and then lightening and there was no way to see anything on the “other” side. Visibility was maybe 200 yards or 2 feet when a big wave smacked you in the face during a sighting maneuver. Oh joy. So I kept sloshing, I think, forward. Finally, one of the crew boats pulled up and yelled that it was lightening and this means you are coming on board. Crap. This means my first outing on the Currituck Sound is coming to an end. But it is the right thing to do. Both boats gather all the swimmers and kayakers and we slowly motor across the channel in the midst of the tempest. It was. We get back to where we started, almost, and the big lean and mean looking guy says something like “the weather is dying down so let’s go up the sound a bit and let you guys/gals jump out again and swim back to the dock (maybe a half mile). So we did.</div>
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I guess we covered about 1.5 mile today, all said. And BTW, Todd was leading the pack and he was just building up steam when they pulled all of us into the boats. I was wayyyyyy in the back swimming in circles or something.</div>
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As we finish our back slaps and Todd tosses down 4 Coronas (just kidding), we depart the area about 9AM. And recall those 2.2 million cars going north? Guess it was 2.2 million plus one as Todd and I cruised back to Chesapeake semi fulfilled. Next time, everyone from STC goes. And bring some shark repellant.</div>
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<strong>Todd Holwick</strong></div>
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The almost "Swim Across the Currituck" report</div>
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With the crappy weather forecasted all week, I am wondering if the swim is actually going to take place. Scattered thunderstorms seem to be in the forecast all week. The night prior to the swim, the forecast is for rain in the morning. We will just have to wait and see as the forecast seems to change constantly. I get to bed at a decent time and the next thing I know it is 03:30 in the morning. I am wide awake and ready to go. I try to go back to sleep, but I find myself fighting it until about 05:30. It is now finally time to get up. I eat and check the radar. It seems that all of the storms have past through the area and it should be clear until about noon. I jump in the car and head out to pick up Larry at 06:00. On the way down Rt 168, we are amazed at the North bound traffic. It is as if the entire State of NC is traveling north on Rt 168 at 06:15 in the morning. If it wasn't for a traffic light at our turn, it would have been impossible to make a left hand turn. </div>
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We arrive at the location with plenty of time to spare. The support boats, etc are being launched and we are called together for a quick safety meeting by the lead person/organizer. Larry describes this guy as "The big mean and lean guy." He is a very nice guy, but does have the "Terminator" build. This guy looks like he could snap your body in half with his bare hands. During the safety brief, we are informed that there have been several dolphin sightings and not to be too alarmed if we see any fins. They are probably just the dolphins. At this point Larry's eye get real big. He informs me that he is not real excited to be swimming with any big fish, friendly or not. Then, someone points out that there are also Bull Sharks in the sound as well. Now, I am getting a little concerned. I don't mind swimming with the dolphins, but not a real fan of swimming with Bull Sharks. Especially after watching "Shark Week" on TV with my kids and the "Bull Shark" comes in as #1 for the most deadliest shark.</div>
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On with the safety signals. One arm, "I need some assistance", two arms, "come get me real fast." The organizer reminds us that this is a memorial swim. Can't remember what the memorial was for. After the swim, we are also asked to do 28 reps of something, jumping jacks, pushups, etc. This is to remember the 28 victims of some other event that I can't remember. </div>
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We grab all of our gear, jump in the boats, and off to the other side. As we cross the sound, we turn around to identify the land marks needed to sight for the swim. There are patches of blue sky, and I am excited that the morning is clearing up a bit. There is a strong SW wind, so for the swim, we are told to aim just to the left of the water tower, as the wind and current would keep pushing us to the right. When we reach the other side, we stop short about 100 yards from the shore to start the swim. I ask why we don't go all the way and I am told that it is because there could be water snakes present around the shore. Larry is now even more excited; dolphins, sharks and now snakes. What else??? People start jumping in the water and commenting how the water temp doesn't feel too bad. Larry and I still decide to put on the wetsuits as many of these guys are SEALS or ex SEALS. Who knows, to them 55-60 degree water might feel good, but not to me. Turns out the water was probably in the mid 70s. Once I jumped in, I thought I might get too hot for the duration of the swim. Maybe the wetsuit was a bad idea. Well, too late now.</div>
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Well, we all line up, and off we go, swimming towards the water tower, that is a tiny dot on the horizon. The water is a little choppy, but not too bad. I settle in to a good pace, and quickly find myself and one other, leading the pack. About a half mile into the swim, I feel great. I am wanting to pick up the pace, but I know I have a long way to go. I just keep pace with this one other guy and keep heading towards the tiny water tower. I knew the water would get a little choppier when we approached the shipping lane. Once we crossed the shipping lane, my plan was to open up the throttle, when the water smoothed out a bit. I was feeling great. My plan, however, was busted as I approached the shipping lane. Out of nowhere, a storm moved in and our visibility dropped from being able to see the other side, to a couple hundred feet. Before I knew it, the swim was called off and the support boats came around and plucked us out of the water one by one. The rain picked up, then thunder and lightening. A good call to cancel the swim. </div>
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Once we passed the shipping lane and were about a half mile from the shore, the weather was starting to clear. We all jumped back in to continue the swim. This time, without the wetsuit or fins. I completed the swim, exited the water and did my 28 jumping jacks. We said thank-you, and good-bye and then Larry and I packed up and headed home. Of course, with the rest of the 2.2 million cars on the road heading north.</div>
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STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-68197204432584551972013-07-02T08:37:00.003-07:002013-07-02T08:37:38.362-07:00Tri Rock Philadelphia Race Report<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Tri Rock Philadelphia<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Olympic Distance (23
Jun 2013)<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Race Report – Larry
Bowers<o:p></o:p></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">2 hrs 22 min 35 sec
(4<sup><span style="font-size: x-small;">th</span></sup> AG, 137 OA – about 1,300 finishers)<o:p></o:p></span></b></div>
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<o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSSQFkZ3y6yioNPW-DL7WCEr22O0v-8XSE9jmghR6ZjnqO_XyTvSSsr1dnb8DmxgwFRGQdAyxua9AOaT9XDd81ZRR7H0HTZMV8jaYpSdGEE5u9A1OKAVhCDQ7kB6VXqYeS4LmbBPee2c4/s1296/photo3.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSSQFkZ3y6yioNPW-DL7WCEr22O0v-8XSE9jmghR6ZjnqO_XyTvSSsr1dnb8DmxgwFRGQdAyxua9AOaT9XDd81ZRR7H0HTZMV8jaYpSdGEE5u9A1OKAVhCDQ7kB6VXqYeS4LmbBPee2c4/s320/photo3.JPG" width="320" /></a><span style="font-family: Calibri;">Guess what?<span style="mso-spacerun: yes;"> </span>It was
NOT a dark and stormy night.<span style="mso-spacerun: yes;"> </span>Alas, some
good weather for a race this year.<span style="mso-spacerun: yes;"> </span>Yeah!</span></div>
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<span style="font-family: Calibri;">I made it clear to my wife and daughter that for Father’s Day
this year I did NOT want a tie, a cake, a card or another shirt I do not
need.<span style="mso-spacerun: yes;"> </span>I wanted to compete in the Tri
Rock Philadelphia Olympic Triathlon.<span style="mso-spacerun: yes;">
</span>Plus, my daughter was out of state, my wife’s family is from Philly and
the dog was going to dog camp as a loaner dog (for a week and free of
charge).<span style="mso-spacerun: yes;"> </span>So how could my wife say “no”
to that?<span style="mso-spacerun: yes;"> </span>She didn’t.<span style="mso-spacerun: yes;"> </span>She agreed and I then dropped a lot of $ to
enter a big city race at the last minute.</span></div>
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<span style="font-family: Calibri;">We both arrived in Philly on Friday and on Saturday I went
down to Fairmount Park for the mandatory package pickup.<span style="mso-spacerun: yes;"> </span>The sprint race was just finishing when I
arrived.<span style="mso-spacerun: yes;"> </span>But the big race that draws the
pros is the Olympic race and it’s on Sunday, the next day.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVhJPiyoXTZZV0BUpKeBh-gi4mlMMcUpVKos9F1EkxyUIzUm8wLkHZmCFzkDoOrUSk93bS2RYcgIS-M8_u8t_KWk0IS3D7XcqrpPzemLAC0HcNdYbCXfsX7qBgyQXPjQaw2ruYvSqBZWM/s640/photo4.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVhJPiyoXTZZV0BUpKeBh-gi4mlMMcUpVKos9F1EkxyUIzUm8wLkHZmCFzkDoOrUSk93bS2RYcgIS-M8_u8t_KWk0IS3D7XcqrpPzemLAC0HcNdYbCXfsX7qBgyQXPjQaw2ruYvSqBZWM/s320/photo4.JPG" width="320" /></a><span style="font-family: Calibri;">I scout out what I can of the course, the transition area primarily
and the swim arrival point.<span style="mso-spacerun: yes;"> </span>I note the
transition area is about 4 times larger than what I am used to.<span style="mso-spacerun: yes;"> </span>This is going to be big.<span style="mso-spacerun: yes;"> </span>I check out the bike course on Google Earth
and quickly surmise that it has a lot of sharp turns and four technical climbs
(and descents).<span style="mso-spacerun: yes;"> </span>As a double loop bike
course, this means I will see the same up and down challenges TWICE.<span style="mso-spacerun: yes;"> </span>Joy.<span style="mso-spacerun: yes;">
</span>The swim is point to point.<span style="mso-spacerun: yes;"> </span>They
bus us up the <span style="mso-bidi-font-weight: bold;">Schuylkill</span> River,
across the Falls Bridge, down Kelly Drive and then drop us off at Joe’s Boat
House.<span style="mso-spacerun: yes;"> </span>After package pickup, I head back
to my mother in law’s house in Swarthmore for a night of tossing and turning,
my typical pre-race ritual and preparation.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Swim (1500 M, 23 min
58 sec, 8<sup><span style="font-size: x-small;">th</span></sup> AG, 271 OA)<o:p></o:p></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggC8ex__bJndk_JPEj-4NCDkcq-6RCGenNIlbSjUo1bumPddrxkiXPWPpV3mScfAjNHfy_qHkZ6avAjWTPw__JXiPDU9GtswBffpM_2w1HtPC4sSNXj5AX8vhBT7dfJQywywbLf45hsIc/s1296/photo2.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggC8ex__bJndk_JPEj-4NCDkcq-6RCGenNIlbSjUo1bumPddrxkiXPWPpV3mScfAjNHfy_qHkZ6avAjWTPw__JXiPDU9GtswBffpM_2w1HtPC4sSNXj5AX8vhBT7dfJQywywbLf45hsIc/s320/photo2.JPG" width="320" /></a><span style="font-family: Calibri;">The next morning I arrive at 515AM and it is actually “not”
dark.<span style="mso-spacerun: yes;"> </span>Two days past summer solstice and
a northern latitude helped with that.<span style="mso-spacerun: yes;"> </span>I
set up my gear and then head to the buses for the drive to the swim start.<span style="mso-spacerun: yes;"> </span>The buses are at least 1 mile away which I
find out only after I start walking, in bare feet of course.<span style="mso-spacerun: yes;"> </span>Lesson learned - wear shoes and use the swim bag
drop off service at the swim start.<span style="mso-spacerun: yes;"> </span>I
arrive at the swim start and watch the pros depart 30 minutes before the elites
and the rest of us age groupers.<span style="mso-spacerun: yes;"> </span>Way
cool seeing Andy Potts, Cameron Dye, Matty Reed, Sara McLarty, Jenna Shoemaker
and about 15 other pros.<span style="mso-spacerun: yes;"> </span>After an hour
and half, my age group goes and it is a time trial start.<span style="mso-spacerun: yes;"> </span>Every 10 seconds a group of about 10 swimmers
would jump off the floating dock at Joe’s Boat House.<span style="mso-spacerun: yes;"> </span>I depart and instantly get smacked in the
face multiple times by several swimmers.<span style="mso-spacerun: yes;">
</span>Crap, I thought the time trial start was intended to stop that kind of
mayhem.<span style="mso-spacerun: yes;"> </span>It felt like I just got a black
eye from one of the impacts and then the goggle crushes into the other eye and
almost comes off.<span style="mso-spacerun: yes;"> </span>I don’t even know if I
am swimming with my goggles after all of that.<span style="mso-spacerun: yes;">
</span>I finally pull everything together and get into a smooth and solid
roll.<span style="mso-spacerun: yes;"> </span>I get PO’d and pass all the bone
heads that pummeled me at the start.<span style="mso-spacerun: yes;"> </span>At
least I channeled that anger properly.<span style="mso-spacerun: yes;">
</span>The swim buoys are fantastic.<span style="mso-spacerun: yes;">
</span>They look like a floating VW Beetle with 100 meter markings on them
(100M, 200M, 300M).<span style="mso-spacerun: yes;"> </span>That was nice and in
the post-race awards ceremony one of the female pros made a lot of nice
comments about the swim buoys.<span style="mso-spacerun: yes;"> </span>At 300
meters I plow into a female doing the back stroke.<span style="mso-spacerun: yes;"> </span>What the heck was that, was my initial
reaction.<span style="mso-spacerun: yes;"> </span>Maybe I should get my surf
board out here next time to blend in with the locals.<span style="mso-spacerun: yes;"> </span>I felt fast in the swim and at about 1300
meters I was getting a bit winded so I dialed it back a bit to ensure I could
actually climb onto the floating dock I was approaching.<span style="mso-spacerun: yes;"> </span>I snagged a few twigs and floating debris in
my mouth in the last push for the dock and ran into a few other swimmers trying
to converge for the same platform.<span style="mso-spacerun: yes;"> </span>Been
there and done that.<span style="mso-spacerun: yes;"> </span>We slug it out but
maintain our cool.<span style="mso-spacerun: yes;"> </span>Everyone gets to the
dock and out of the water, fast.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Bike (40 KM, 1 hr 9
min 38 sec, 8<sup><span style="font-size: x-small;">th</span></sup> AG, 137 OA) T1 2 min 13 sec<o:p></o:p></span></b></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkybDL7uyTEbKic-jTY7xWRLjUtZu10y1yO16GMzHm5FwRJqw5atFtgGsq9aW7gMmGMMdDAgR4wzODZd0iHppPZrBbwcI09AtQVrgVIR3iGGFiAHWiXbqfcTaGK7QLrurdDhTP4Bqoijw/s1296/photo5.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkybDL7uyTEbKic-jTY7xWRLjUtZu10y1yO16GMzHm5FwRJqw5atFtgGsq9aW7gMmGMMdDAgR4wzODZd0iHppPZrBbwcI09AtQVrgVIR3iGGFiAHWiXbqfcTaGK7QLrurdDhTP4Bqoijw/s320/photo5.JPG" width="320" /></a><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Into T1 I go.<span style="mso-spacerun: yes;"> </span>I try
something different with my wet suit stripping this time.<span style="mso-spacerun: yes;"> </span>I yank it down to the trouble area (calves)
and then stand on part of it and do some weird dance.<span style="mso-spacerun: yes;"> </span>It still is a royal pain to strip but I do
get it off eventually.<span style="mso-spacerun: yes;"> </span>I swear I must
get rid of that thing.<span style="mso-spacerun: yes;"> </span>My bike is racked
about 300 yards from the bike mount area on MLK Boulevard so I plan to run with
my shoes in one hand and the bike seat guided by the other hand.<span style="mso-spacerun: yes;"> </span>It worked.<span style="mso-spacerun: yes;">
</span>I fly up to the mount area and then I see if my “complete” theory
works.<span style="mso-spacerun: yes;"> </span>I bend over and actually get my
feet into my shoes fairly fast, mount the bike and go.<span style="mso-spacerun: yes;"> </span>Maybe next time I will clip the shoes onto
the pedals.<span style="mso-spacerun: yes;"> </span>In practice it has been
working out ok but after swimming 1500 meters I could see myself getting a gut
cramp as soon as I bend over to strap the shoes after I mount the bike.<span style="mso-spacerun: yes;"> </span>Onto the ride.<span style="mso-spacerun: yes;"> </span>My plan was to gauge and scout out the course
on the first loop, and hopefully adjust my tactics for the second loop.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The bike course was flat as long as you stayed along the
river (duh, river level).<span style="mso-spacerun: yes;"> </span>On the west
side was MLK Boulevard and on the east side was Kelly and Segley Drives (and a
few others).<span style="mso-spacerun: yes;"> </span>But there were at least
4 off- branches away from the river.<span style="mso-spacerun: yes;">
</span>This meant maybe 2 miles of flat road then an abrupt turn for some hill
climbing and then descending.<span style="mso-spacerun: yes;"> </span>And repeat
and repeat.<span style="mso-spacerun: yes;"> </span></span><a href="http://www.blogger.com/null" name="_GoBack"></a><span style="font-family: Calibri;">So within
2 miles of mounting the bike, the course veers left off of MLK Boulevard and
your speed goes from 24 mph to 20, then 18 then 8 real fast.<span style="mso-spacerun: yes;"> </span>I spin up the hills and never stand up (to
save the legs for the run).<span style="mso-spacerun: yes;"> </span>By time you
get to the top, you almost want to fall off your bike.<span style="mso-spacerun: yes;"> </span>It takes a while to build up your speed on
the top and then you make a few turns and head right back down.<span style="mso-spacerun: yes;"> </span>The road surfaces are so so (hey, this is
the wicked NE, whatcha expect?).<span style="mso-spacerun: yes;"> </span>And
this is where things got scary.<span style="mso-spacerun: yes;"> </span>Not
being able to see around corners, I played it safe and would usually get out of
aero position to help slow me down and then I would have to also hit the
dreaded brakes.<span style="mso-spacerun: yes;"> </span>And this is where I lost
some key ground on the bike portion in my AG.<span style="mso-spacerun: yes;">
</span>There was no way I could descend at the same rate as some of the top
level riders.<span style="mso-spacerun: yes;"> </span>They knew the course and
they could hammer it.<span style="mso-spacerun: yes;"> </span>I played it safe
and would only go all out heading down when I could see ALL the road ahead of
me .. yet it never worked that way.<span style="mso-spacerun: yes;">
</span>Anyway, there were 4 hills for each loop and I knew that Lemon Hill
would be tough.<span style="mso-spacerun: yes;"> </span>And it was.<span style="mso-spacerun: yes;"> </span>Finally, you go blasting right in front of
the Art Museum where Rocky ran up the steps.<span style="mso-spacerun: yes;">
</span>Now that was way cool.<span style="mso-spacerun: yes;"> </span>You cross
back over the <span style="mso-bidi-font-weight: bold;">Schuylkill</span> River
and head up a few more hills and then repeat the loop again.<span style="mso-spacerun: yes;"> </span>There have been fatalities on the bike course
in the past and I could see why.<span style="mso-spacerun: yes;"> </span>For the
second loop, I still could not adjust my descent rate as much as I hoped.<span style="mso-spacerun: yes;"> </span>Blame it on mental fog I guess.<span style="mso-spacerun: yes;"> </span>On the second loop I finally see the pros on
the run course.<span style="mso-spacerun: yes;"> </span>They are cooking it.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Run (10 KM, 44 min 52
sec, 4<sup><span style="font-size: x-small;">th</span></sup> AG, 160 OA), T2 2 min 1 sec<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Into T2 I go with another 300 yard trot with my bike.<span style="mso-spacerun: yes;"> </span>Shoes off in the other hand and I am flying …
so I think.<span style="mso-spacerun: yes;"> </span>About 200 yards into it,
some guys blows by me and he is wearing his cycling shoes while running with
his bike.<span style="mso-spacerun: yes;"> </span>How did he do that??<span style="mso-spacerun: yes;"> </span>Guess I was not running as fast as I thought
but it felt fast.<span style="mso-spacerun: yes;"> </span>I rack the bike,
change gear and grab my running belt.<span style="mso-spacerun: yes;"> </span>The
guy five bikes down from me “tosses” his bike onto the rack and almost takes
everything down with it.<span style="mso-spacerun: yes;"> </span>I look at him
like “What’s the rush, the pros left this area about 45 minutes ago.”<span style="mso-spacerun: yes;"> </span>I head out of T2 and could feel some
unexpected heavy legs.<span style="mso-spacerun: yes;"> </span>My blown calves
are healing and seem to be doing ok though I could feel some tightness and tingling
in them on the bike.<span style="mso-spacerun: yes;"> </span>I think the hill
climbing on the bike, without a doubt, took a major toll on my running.<span style="mso-spacerun: yes;"> </span>Anyway, I ran and kept a decent pace which
was maybe only 1 minute shy of what I ran in Jamestown.<span style="mso-spacerun: yes;"> </span>The heat started to arrive by then and I
really could feel the fatigue setting in.<span style="mso-spacerun: yes;">
</span>I kept thinking “it’s only 6.2 miles Larry, come on, get with it.”<span style="mso-spacerun: yes;"> </span>The volunteers at the aid stations, as
always, are great.<span style="mso-spacerun: yes;"> </span>I had one volunteer
running me down to hand me a Gel that we both missed.<span style="mso-spacerun: yes;"> </span>I keep a steady pace and finally see the red
carpet of the chute.<span style="mso-spacerun: yes;"> </span>I don’t quite gun
it because there is nothing left to gun.<span style="mso-spacerun: yes;">
</span>So I run it in but get a bit confused where the timing strip is.<span style="mso-spacerun: yes;"> </span>I slow down before it but continue
through.<span style="mso-spacerun: yes;"> </span>More on that later.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The post-race food was great which included 3 types of wraps
(I ONLY had two), fruit, pesto pasta and of course some Philly pretzels.<span style="mso-spacerun: yes;"> </span>I see a few really messed up folks as I walk
by the Med Tent.<span style="mso-spacerun: yes;"> </span>Without doubt, some of
them went off the bike course somewhere.<span style="mso-spacerun: yes;">
</span>The awards ceremony for the pros was neat and Andy Potts gives away a
$5K Kestrel tri bike, nice.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">A few weeks before the race, I checked the previous race results
for several years and saw several repeat names in my age group.<span style="mso-spacerun: yes;"> </span>Barry Lewis and Bob Pugh were the top dogs.<span style="mso-spacerun: yes;"> </span>And both were present in this year’s race.<span style="mso-spacerun: yes;"> </span>Oh joy.<span style="mso-spacerun: yes;">
</span>Anyway, Barry runs a 36 to 39 minute 10K and Bob swims 1500M in 18
minutes.<span style="mso-spacerun: yes;"> </span>Catching either of these guys is
impossible (at least for me).<span style="mso-spacerun: yes;"> </span>Both are apt
technical downhill riders and are able to ride the bike about 3 to 6 minutes faster
than me.<span style="mso-spacerun: yes;"> </span>They are local and dominant the
race in their age group.<span style="mso-spacerun: yes;"> </span>So, I got 4<sup><span style="font-size: x-small;">th</span></sup>
place in my age group and I was hoping they would move Barry (and Bob) to the
masters group which moves the rest of us up 2 places.<span style="mso-spacerun: yes;"> </span>Sly eh?<span style="mso-spacerun: yes;">
</span>They have done this in the past but for this year, Tri Rock took over
the race venue and they do things differently.<span style="mso-spacerun: yes;">
</span>No masters group.<span style="mso-spacerun: yes;"> </span>Darn.<span style="mso-spacerun: yes;"> </span>At least Barry moves up in AG next year (and
he will kill all of them).<span style="mso-spacerun: yes;"> </span>So back to
slowing down on the red carpet in the chute.<span style="mso-spacerun: yes;">
</span>The 3<sup><span style="font-size: x-small;">rd</span></sup> place position was about 4 minutes ahead of me so I
feel good about that.<span style="mso-spacerun: yes;"> </span>But, the 5<sup><span style="font-size: x-small;">th</span></sup>
place position was only ONE second behind me.<span style="mso-spacerun: yes;">
</span>Just when you think the race is long enough and that seconds would NOT
matter … you need to think again.<span style="mso-spacerun: yes;"> </span>That
was lesson learned number two.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Overall, what a great venue and race.<span style="mso-spacerun: yes;"> </span>You could not beat the back drop of a big
city race.<span style="mso-spacerun: yes;"> </span>Fairmount Park, downtown
Philly, swimming the <span style="mso-bidi-font-weight: bold;">Schuylkill River
with all the crew teams nearby, </span>buzzing around the oval in front of the
Art Museum (Yo, Adrian!), pros on the attack, TV stations present … way
cool.<span style="mso-spacerun: yes;"> </span>And I even got my first “tri tat”
which by the way took a week to remove.<span style="mso-spacerun: yes;">
</span>Now that was a nice Father’s Day gift.<span style="mso-spacerun: yes;">
</span>Thanks ladies!</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Pro Report<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">All the details are on the web site but I do know that Andy
Potts and Cameron Dye exited the swim only a few seconds apart.<span style="mso-spacerun: yes;"> </span>Cameron then built up a 3 minute lead over
Andy on the bike.<span style="mso-spacerun: yes;"> </span>And Andy then gained
about 30 seconds per mile on Cameron on the run, but fell short of passing him
by about 27 seconds when the finish line arrived.<span style="mso-spacerun: yes;"> </span>If the run would have been longer, Cameron
would have been caught.<span style="mso-spacerun: yes;"> </span>For the women,
Sara McLarty flew out of the water about 3 minutes ahead of everyone else.<span style="mso-spacerun: yes;"> </span>She was caught on the bike by 1 or 2 other
female pros.<span style="mso-spacerun: yes;"> </span>During the run, some
Canadian pro came up from several places back and picked off the women ahead of
her to take first place.<span style="mso-spacerun: yes;"> </span>These athletes
can fly.<span style="mso-spacerun: yes;"> </span>The top men completed the race
in about 1 hr 49 min, and the women in just over 2 hrs.<span style="mso-spacerun: yes;"> </span>Wow.</span><br />
<span style="font-family: Calibri;"><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim5gdGAIn3ma8vv82D4sE2saeBl9SGjPQqrKGlAi5rU4ZYlnEXlOGc39xAA9MomRxJBZ756wYJqpCwJlEaH6zHUv9SnEYtX1OIz56sIp3pdujXCqdMVpnmQSOMZZ7Yzel5g4wPRVWDbxI/s1296/photo1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div>
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STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-58248900025298439782013-06-11T12:54:00.002-07:002013-06-11T12:54:54.175-07:00Breezy Point Race Reports<div class="yiv9971866704MsoNormal" id="yui_3_7_2_1_1370977905510_10039">
<span id="yui_3_7_2_1_1370977905510_10038" style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;"><strong>Chuck Alt - 2nd Men 45-49</strong></span></span></div>
<div class="yiv9971866704MsoNormal">
<span style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;"></span></span> </div>
<div class="yiv9971866704MsoNormal">
<span style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;">This is my 7<sup>th</sup> entry into this race so I should know it by now. Over the years it has been totally canceled once (2011) and had a swim canceled (2007). Apart from these the race has been pretty consistent – same pothole ridden bike course (might consider a cyclocross set up next year) and same run course. The new management that started in 2012 shortened the swim from 1000m down to 750.</span></span></div>
<div class="yiv9971866704MsoNormal" id="yui_3_7_2_1_1370977905510_10037">
<span style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;"> </span></span></div>
<div class="yiv9971866704MsoNormal" id="yui_3_7_2_1_1370977905510_10010">
<span id="yui_3_7_2_1_1370977905510_10009" style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;">This year I went into it not so motivated. I’ve lacked motivation to really train hard since the Shamrock marathon. The crappy bike weather and heavy travel schedule also contributed to low bike training miles so I didn’t have that high of an expectation for the race.</span></span></div>
<div class="yiv9971866704MsoNormal" id="yui_3_7_2_1_1370977905510_10008">
<span style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;"> </span></span></div>
<div class="yiv9971866704MsoNormal" id="yui_3_7_2_1_1370977905510_10007">
<span id="yui_3_7_2_1_1370977905510_10006" style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;">Jerry and I rode in together and arrived in plenty of time to get set up and chat with some friends. I was in wave 6 so I was especially relaxed at the beginning and in fact was still at the port-a-potti when the 3<sup>rd</sup> horn went off. Oh well –time to swim.</span></span></div>
<div class="yiv9971866704MsoNormal" id="yui_3_7_2_1_1370977905510_10005">
<span style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;"> </span></span></div>
<div class="yiv9971866704MsoNormal" id="yui_3_7_2_1_1370977905510_9834">
<span id="yui_3_7_2_1_1370977905510_9833" style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;">I head to the swim start and the water is fairly chilly for this time of year. I was in the farmer john suit and felt the cold on my arms waiting for the start. This year the tide was very low and the barnicles on the ramp were right up to the water line. Mental note – swim as far up the ramp as possible or risk foot damage. When the horn goes off I try to follow Jason, but it is hard to tell who is who so I just end up swimming toward buoy #1. After the turn I made a bigger effort to stay straight. For some reason on this course I usually get too far out to the right and try to make a big circle. I did better this time and ended up with a 12 minute swim. Looking at the results I came out right with Dudley but a minute behind Jason (and 2 minutes behind his son!).</span></span></div>
<div class="yiv9971866704MsoNormal" id="yui_3_7_2_1_1370977905510_10042">
<span style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;"> </span></span></div>
<div class="yiv9971866704MsoNormal" id="yui_3_7_2_1_1370977905510_10044">
<span id="yui_3_7_2_1_1370977905510_10043" style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;">T1 went surprisingly easy with a close bike exit to my rack and the right application of pam on my legs – the wetsuit slides right off! I’m off on the ride and very few people are around. I passed most of the women on the swim and caught a few slow males throughout the course but didn’t get passed or see any fast people at all. Either I’m way behind or way ahead. No clue which one as my computer sensor got knocked out and I have no pace information. On the back leg of the race I finally see a familiar face – but what is going on? Jerry is performing some voodoo on his bike and it doesn’t seem to be working. At least he had moved on when I came back the other way. My bike split turns out to be the slowest in all 6 runs of this race.</span></span></div>
<div class="yiv9971866704MsoNormal" id="yui_3_7_2_1_1370977905510_10045">
<span style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;"> </span></span></div>
<div class="yiv9971866704MsoNormal" id="yui_3_7_2_1_1370977905510_10060">
<span id="yui_3_7_2_1_1370977905510_10059" style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;">T2 goes well and I start the run. It wasn’t sweltering, but this was definitely some of the hotter running weather I have experienced this year. I tried to keep an even pace but was not able to and kept pacing down to catch my breath. It seems that the lack of bike miles has a big effect on running as well. I see two people that I think are in the 6<sup>th</sup> wave pass me so I am not thinking I will place at this point.</span></span></div>
<div class="yiv9971866704MsoNormal" id="yui_3_7_2_1_1370977905510_10058">
<span style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;"> </span></span></div>
<div class="yiv9971866704MsoNormal" id="yui_3_7_2_1_1370977905510_10047">
<span id="yui_3_7_2_1_1370977905510_10046" style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;">At the end of the race I don’t even bother to look for results. The new management is very slow to produce results so we just head for the beer and Beach Bully party. Finally after a beer and some food the race results are posted on the beer truck. I look at the results and see 2<sup>nd</sup> place. What? Second place? The two guys who passed me had aged up to 50+ so I was lucky there – only Jason was ahead. So with my slowest bike time on record and a mediocre run I was able to score second. I guess all the fast guys went to Jamestown.</span></span></div>
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<span style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><span style="color: black;"></span></span> </div>
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<span style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><strong><span style="color: black;">Jerry Berman - Bad Luck </span></strong></span></div>
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<span style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><strong><span style="color: black;"></span></strong></span> </div>
<span style="color: #1f497d; font-family: "Calibri", "sans-serif"; font-size: 11pt;"><div id="yui_3_7_2_1_1370977905510_17286">
<span style="color: black;">Like Larry said, I always cringe when I see some dude on the side of the road taking his bike apart or changing a flat. Well, that was finally me on Sunday.</span></div>
<div id="yui_3_7_2_1_1370977905510_17287">
<span style="color: black;"> </span></div>
<div id="yui_3_7_2_1_1370977905510_17288">
<span style="color: black;">It was a pretty routine race morning...some sleep, normal breakfast, drive with Chuck. We rolled up on transition, never waited and got marked and got bike checked. Oddly, the bike check girl darn near disassembled and reassembled my bike. Perhaps that's an exaggeration, but it took an awful long time and she even unlocked and locked both quick release skewers. If she spent this much time with everyone, the race would have been delayed. Yes, I'm married. No, I didn't get her number. Everything checks out and I find a spot to hang my bike.</span></div>
<div id="yui_3_7_2_1_1370977905510_17289">
<span style="color: black;"> </span></div>
<div id="yui_3_7_2_1_1370977905510_17290">
<span style="color: black;">Finally, we're wetsuited up and in the water. I need a good pacer (like Chuck at Sandman) or I will country club the swim. I spot the Chesapeake Pirate, take the inside pole position and BANG, I take off quick. I kept him on my right and continued to buy some time on the field. If the swim was eight miles, I might have had enough of a lead for a respectable finish. At about 500 meters, the Pirate pulls a Jimmy Johnson NASCAR move and sneaks ahead on the inside lane as we headed home. I stopped sighting the finish ramp and followed his feet to the finish. He had a couple seconds on me across the mat, but I felt great. I run to my bike, unsuit, shoes and helmet on.....and then the fun begins........</span></div>
<div id="yui_3_7_2_1_1370977905510_17291">
<span style="color: black;"> </span></div>
<div id="yui_3_7_2_1_1370977905510_17292">
<span style="color: black;">My bike didn't seem to roll out of transition very well. I carry/roll it over the timing mat and move to the side for pit stop number one. Where was safety check girl now?? I monkey around with the brakes and wheels like I know what I'm doing and satisfy myself that it's good to go. After a drink and few deep breaths I make the turn onto the main road. Headed straight into the wind, I put my head down and try to ride hard. Not even a mile down the road, I am crawling along at about 15.5mph. I just chalked it up to a heck of a headwind and only watched a couple guys go by me. More and more start to ride by me and finally the headwind becomes a crosswind and then a tailwind. I can barely hit 19mph and a good friend flies by me with a WTF laugh and I start to get worried that something is actually wrong with me. I stand up out of my saddle and give myself the once over looking for major bleeding or protruding bones. I checked my breathing, checked my pulse, and seemed to be ok. I pushed on at a slugs pace only passing Team Hoyt with a bike trailer around mile 6. That's uplifting. At about mile 8-9 another friend passed (quickly) and asks if I'm ok. I can't take it anymore so I pull into pit row for stop number two. I seem ok so I unlock and reseat both wheels and check the brakes. I took a couple swigs of fuel, put on my blinker and pulled out into traffic. Surprisingly, I still had a little fight in me. That lasted about a quarter mile...clank clank. My chain came off!!! I loudly dropped the F-bomb (probably grounds for a USAT penalty) and pulled into pit row AGAIN. Without a care in the world of finishing at this point, I make sure everything works before I head in. It does. I managed to speed up to 24 with a little tailwind, I smiled and dialed it back for the last mile into T2. I took my time and debated DNF but ultimately decided to jog the 5k and earn my cold beer....one of the only redeeming qualities left at Breezy Point.</span></div>
<div id="yui_3_7_2_1_1370977905510_17293">
<span style="color: black;"> </span></div>
<div id="yui_3_7_2_1_1370977905510_17294">
<span style="color: black;">I'm picking up my bike from the shop today. See you all at Jamestown.</span></div>
<div id="yui_3_7_2_1_1370977905510_17295">
</div>
<div id="yui_3_7_2_1_1370977905510_17296">
Jerry</div>
</span>STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-88009461819152944482013-06-10T08:10:00.000-07:002013-06-10T08:10:06.550-07:00STC Claims Mid-Atlantic Club Championship at Jamestown International<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNM4AG0zTfgQhX7RThMlGEQiuVVtfmV551ciNX6kfRvgjelpRbTw87zvMFLOLrEF3CXp2r9zVKRlluPj8UCFDU2Gk2VdmRZFzM1EThrpoYBG07NWNjKDMyN1mKEQis6a2NHSJ9edOruUU/s1600/Mid+atlantic+Champs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNM4AG0zTfgQhX7RThMlGEQiuVVtfmV551ciNX6kfRvgjelpRbTw87zvMFLOLrEF3CXp2r9zVKRlluPj8UCFDU2Gk2VdmRZFzM1EThrpoYBG07NWNjKDMyN1mKEQis6a2NHSJ9edOruUU/s640/Mid+atlantic+Champs.jpg" width="640" /></a></div>
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STC claimed a second DIV III Mid-Atlantic club Championship at the Jamestown International Tri in Willaimsburg, VA. STC had 13 members participate in the race, and accumulated 98 points. Congrats to everyone who raced. <br />
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Race reports to follow. <br />
<br />
Results - <a href="http://www.setupevents.com/index.cfm?fuseaction=event_results&id=3530">http://www.setupevents.com/index.cfm?fuseaction=event_results&id=3530</a><br />
<br />
Thanks to Setup Events for putting on another fantastic event. STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-39325092939015484182013-06-03T12:56:00.000-07:002013-06-03T12:56:25.450-07:00Check out the new STC kit "Suit of Awesomeness"STC has a new kit. The old kit served us well for a couple of years, but we are slaves to fashion, and had to redesign. <br />
<br />
The new design is grey with Hex accents to coordinate with the new STC logo. We retained the orange accents, as Jimmy thinks orange is swell. We changed our apparel provider to Louis Graneau for the new design. Our wind tunnel tests proved that LG's kit was 2.65874% faster than our old kit. <br />
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<strong>PR's will be crushed, and no podium is safe from the new STC kit.</strong> STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-37510979856446034322013-05-22T11:56:00.000-07:002013-05-23T07:23:40.479-07:00Kinetic Half IM - Race Report - Larry Bowers<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCaPzzr_Y_tQBP4TED5jlLmg8znoZoBqaAI2elmjivRVt5mnHY3ydRlQllF7I3iyVuKEVEpos2mH5jJjiaH1cGnUTHlU5iAXG84pwUcdh6fXD54Ytwl8Hl8WG2y5Gpji2ftiG1DCJdLdU/s1600/photo1.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCaPzzr_Y_tQBP4TED5jlLmg8znoZoBqaAI2elmjivRVt5mnHY3ydRlQllF7I3iyVuKEVEpos2mH5jJjiaH1cGnUTHlU5iAXG84pwUcdh6fXD54Ytwl8Hl8WG2y5Gpji2ftiG1DCJdLdU/s320/photo1.JPG" width="320" /></a><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Kinetic Half (70.3
miles)<o:p></o:p></span></b></div>
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">11 May 2013<o:p></o:p></span></b></div>
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<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Wake Up Race Report
(Larry Bowers)<o:p></o:p></span></b></div>
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">4 hr 59 min 50 sec, 2<sup><span style="font-size: x-small;">nd</span></sup>
AG, 66<sup><span style="font-size: x-small;">th</span></sup> OA</span></b><br />
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"></span></b><br />
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><a href="http://www.setupevents.com/index.cfm?fuseaction=event_detail&eventID=2307" target="_blank">http://www.setupevents.com/index.cfm?fuseaction=event_detail&eventID=2307</a><o:p></o:p></span></b></div>
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><o:p><span style="font-family: Calibri;"> </span></o:p></b></div>
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<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">It was a dark and stormy night.<span style="mso-spacerun: yes;"> </span>Wait, that was the lead line for the Shamrock
Marathon race report except that one also included the term “cold” in it.<span style="mso-spacerun: yes;"> </span>Well, it was a dark and stormy night before
the Kinetic Half.<span style="mso-spacerun: yes;"> </span>The lightening lit up
the skies and the rain ponded the tin roof of the bed and breakfast that my
wife and I were staying in at Mineral, Virginia, just a mere 7 miles from where
the Kinetic Half would start.<span style="mso-spacerun: yes;"> </span>As
expected, I did not sleep worth a flip that night but managed to toss and turn
and develop a nice head ache by time the 445AM alarm went off.<span style="mso-spacerun: yes;"> </span>I departed for the race while my wife slept
in.<span style="mso-spacerun: yes;"> </span>The bike course would go right by
the bed and breakfast so she would have a front seat view starting at 0835 when
the hot dogs would come blasting by at about mile 22.<span style="mso-spacerun: yes;"> </span>I told her to expect me by 0850 to 0905.<span style="mso-spacerun: yes;"> </span>I surprised her by coming by at 0847 or so …
it was all uphill then, to mile 32 or so.</span></div>
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<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">So why a “wake up” race report?<span style="mso-spacerun: yes;"> </span>Well, this has been the season that
hasn’t.<span style="mso-spacerun: yes;"> </span>It’s been cold, and wet, and
cold, and wet and just endless.<span style="mso-spacerun: yes;"> </span>By this
time last year, I have been able to log a bunch of bike miles but not so this
year.<span style="mso-spacerun: yes;"> </span>Heck, I rode more in January (when
it was in the high 60’s) then I was able to ride all Spring, plus my Kinetic
Half training buddies Rob and Shawn were bowing out of this year’s race.<span style="mso-spacerun: yes;"> </span>So … the “wake up” is the transition from
completing two sprint races this season (Smithfield and Richmond) and rolling
smack dab into a Half.<span style="mso-spacerun: yes;"> </span>Yeah, it was a wake
up call alright.<span style="mso-spacerun: yes;"> </span>Hello 5 hour event,
good bye 1 hour event.</span></div>
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<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Setting<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Gorgeous.<span style="mso-spacerun: yes;"> </span>Short of
being in Colorado or northern New Mexico, the setting around Lake Anna in Spotsylvania
VA (half way between Richmond and Fredericksburg) is stunning.<span style="mso-spacerun: yes;"> </span>Think rural and think lake house.<span style="mso-spacerun: yes;"> </span>No hustle and bustle of the big city, just
the opposite.<span style="mso-spacerun: yes;"> </span>And not flat, but lots of
rolling hills and lots of green lush fields on each side, or hardwood forests.<span style="mso-spacerun: yes;"> </span>Road surfaces are very nice also (no heavy
traffic beating them up like in Hampton Roads).<span style="mso-spacerun: yes;">
</span>There are lots of tri’s at this location and after you go there once,
you quickly know why.</span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Note About Timing<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Setup Events hosed something up (timing chips 400 to 600
were missing), so the times below do not include separate T times.<span style="mso-spacerun: yes;"> </span>They are combined.<span style="mso-spacerun: yes;"> </span>Darn.<span style="mso-spacerun: yes;">
</span>I can’t quite compare my results to last year’s results.<span style="mso-spacerun: yes;"> </span>I have to assume my T times were about 1 min
40 sec to 2 min.</span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZdumSj4m6oOui6IJrQzSJus4-Qkj-iZoBwTOSFlxY03t-f_Tcb9emdZgVkXW5qqdNt1Cf8t8G90AwWBs6W5XPaGCGjD1C4TeR04_Ct0QyPJZxhby6kEZ9JNm9rgU2F89BXSYlFR2fRms/s1600/photo2.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZdumSj4m6oOui6IJrQzSJus4-Qkj-iZoBwTOSFlxY03t-f_Tcb9emdZgVkXW5qqdNt1Cf8t8G90AwWBs6W5XPaGCGjD1C4TeR04_Ct0QyPJZxhby6kEZ9JNm9rgU2F89BXSYlFR2fRms/s320/photo2.JPG" width="320" /></a><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Swim (including T1 –
39 min 57 sec, 5<sup><span style="font-size: x-small;">th</span></sup> in AG) – 1.2 miles<o:p></o:p></span></b></div>
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<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Ok, how about this for a wake up call?<span style="mso-spacerun: yes;"> </span>Go from 300 and 400 meters (past spring) to
1.2 miles (Half) which is about 1,931 meters.<span style="mso-spacerun: yes;">
</span>Amen, alas something I could stick my teeth into.<span style="mso-spacerun: yes;"> </span>On the way to the swim, I just happen to hear
someone comment about their timing chip.<span style="mso-spacerun: yes;">
</span>Ding, a light goes off.<span style="mso-spacerun: yes;"> </span>Guess who
forgot to get their timing chip?<span style="mso-spacerun: yes;">
</span>Me.<span style="mso-spacerun: yes;"> </span>That was close.<span style="mso-spacerun: yes;"> </span>A first for me, and hopefully a last.<span style="mso-spacerun: yes;"> </span>I take a practice swim in the lake and yes,
it is cold.<span style="mso-spacerun: yes;"> </span>At 0712 after 3 or 4 other
waves have departed, my AG is up and ready to go.<span style="mso-spacerun: yes;"> </span>I take off and settle into a nice easy pace
and continue buoy sighting every 50 meters or so.<span style="mso-spacerun: yes;"> </span>No major problems but I do note this is one
very long swim.<span style="mso-spacerun: yes;"> </span>And we are heading into
the wind with some good surface chop.<span style="mso-spacerun: yes;"> </span>Half
way through it, I slam into some swimmer who was treading water.<span style="mso-spacerun: yes;"> </span>Sort of woke both of us up but I doubt I am
the only one that hit that same swimmer.<span style="mso-spacerun: yes;">
</span>After the second turn buoy (triangle pattern).<span style="mso-spacerun: yes;"> </span>The wind was behind us and it was time to do
some wave surfing (Daytona style) and go all out for the last 0.4 mile to the
shore.<span style="mso-spacerun: yes;"> </span>I keep looking up to see where
the green caps are (my AG) and I don’t see many, which means either I am doing
fairly well or I am so far in the back of the pack than I can no longer see
them.<span style="mso-spacerun: yes;"> </span>Later I find out that I cleared
out of the water at number 5 of 40 in my AG … yeah.<span style="mso-spacerun: yes;"> </span>So I hit the beach and this is where I really
like to launch.<span style="mso-spacerun: yes;"> </span>I have a mission and
want to get in and out of T1 fast but I have at least 3 guys in front of me and
blocking most of the running path into T1.<span style="mso-spacerun: yes;">
</span>I think, for about 1 nanosecond and yell at each one to move right
because I am taking the left side.<span style="mso-spacerun: yes;">
</span>Suprisingly, they yielded and I then floored it to T1 to tangle with a
wet suit and get my bike gear on.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Bike (2 hr 36 min 17
sec, 3<sup><span style="font-size: x-small;">rd</span></sup> in AG) – 56 miles<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Coming out of T1, I run into the same problem I had getting
into T1, I was being blocked by at least 3 more slow moving guys trotting with
their bikes.<span style="mso-spacerun: yes;"> </span>We had to stay on a path to
the mount area and this time there was no way to get around them so I held my
yelling.<span style="mso-spacerun: yes;"> </span>I mounted the bike and I knew
what was waiting for me, 2.5 miles all up hill road until I got out of the Lake
Anna State Park.<span style="mso-spacerun: yes;"> </span>So as I was climbing,
down dumped the rain.<span style="mso-spacerun: yes;"> </span>This is what
worried me the night before – rain and possibly cancellation of the swim or the
bike or the entire race.<span style="mso-spacerun: yes;"> </span>So I guess it
was time to get thoroughly wet on the bike, not fun but manageable though you
do have to throttle back a bit due to the slick road.<span style="mso-spacerun: yes;"> </span>From that point the rain would come and go
until about mile 40 when it traded places with a strong head wind.<span style="mso-spacerun: yes;"> </span>More joy but at least we had a level playing
field.<span style="mso-spacerun: yes;"> </span>The bike course, like the setting
is stunning.<span style="mso-spacerun: yes;"> </span>And this year, the bike
course was different; it circled the entire lake and actually crossed it 4
times.<span style="mso-spacerun: yes;"> </span>For each crossing, you would come
descending down it at very high rate of speed, hit a bridge and prep for a cross
wind, scan the amazing view left and right and then get ready to climb back
above lake level on the other side.<span style="mso-spacerun: yes;"> </span>This
was repeated 4 times and it was way cool.<span style="mso-spacerun: yes;">
</span>As stated previously, from mile 20 to 32 it was all uphill and there
were a lot of “small ring” hills out there.<span style="mso-spacerun: yes;">
</span>As soon as I drop below 20 mph (and certainly 18 mph), I quickly add two
gears on the back and drop to the little ring up front to keep the cadence on a
roll … plus to keep a straight chain tension and minimize wasted watts.<span style="mso-spacerun: yes;"> </span>And there were a few 8 mph uphill portions
that would really get your attention.<span style="mso-spacerun: yes;"> </span>I
got blocked by vehicles a few times and my options were limited – draft them (a
no no), pass them on the right (could be dangerous), pass them on the left AND
cross a double yellow line (another no no) or chill and hope they get the heck
out of the way eventually.<span style="mso-spacerun: yes;"> </span>I decided to
chill (this time) but it almost cost me a sub 5 hr Half (details soon).<span style="mso-spacerun: yes;"> </span>At mile 45 the roads finally dry up but now I
have a strong head wind as the route heads south back to the lake.<span style="mso-spacerun: yes;"> </span>As I enter the park it is 2.5 miles down and
its brake burning time (now that is a waste of energy).<span style="mso-spacerun: yes;"> </span>I check my watch and calculate that I should
be off the bike at 3 hr 15 min which gives my 1 hr 45 min to T2 it and run 13.1
miles.<span style="mso-spacerun: yes;"> </span>I might be able to break 5 hrs
was my thought but I recall doing this race last year and having the run kick
my buttocks so I decided to chill and get on with the run and gauge things later.</span></div>
<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Run (including T2 – 1
hr 43 min 37 sec, 2<sup><span style="font-size: x-small;">nd</span></sup> in AG) – 13.1 miles<o:p></o:p></span></b></div>
<br />
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<span style="font-family: Calibri;">Shawn and Rob both know what waits you as soon as you get
off your bike at lake level.<span style="mso-spacerun: yes;"> </span>It’s
nothing but uphill on the run, for the first full mile.<span style="mso-spacerun: yes;"> </span>How about that for another wake up call?<span style="mso-spacerun: yes;"> </span>But at least this time I knew what to expect
and my mantra was “baby steps dude, baby steps” … or high cadence short choppy
steps and lean forward.<span style="mso-spacerun: yes;"> </span>It worked
apparently because by time I hit the plateau at mile 1, I was able to take
off.<span style="mso-spacerun: yes;"> </span>The run then goes up “and” down for
the next few miles, and then goes around a circle drive (camp sites) that drops
steeply in the back, which means it rises steeply in the front.<span style="mso-spacerun: yes;"> </span>It is just one challenging run anyway you
dice it.<span style="mso-spacerun: yes;"> </span>By the way, it repeats THREE
times.<span style="mso-spacerun: yes;"> </span>The last 2 miles of the loop is
downhill and the last half mile is deep in the woods on a very narrow paved and
winding path.<span style="mso-spacerun: yes;"> </span>You pop out at the beach
where you started (T1 and T2) and then re-start the loop all over again.<span style="mso-spacerun: yes;"> </span>Same dreaded uphill for the first mile, same
up and down throughout the next 2 miles and the same downhill pounding for the
last mile or so.<span style="mso-spacerun: yes;"> </span>It is a very humbling
run course.<span style="mso-spacerun: yes;"> </span>So I forget to check my run
times because I just want to make sure I don’t choke/cramp, etc.<span style="mso-spacerun: yes;"> </span>Everything is firing well, no quad cramps
like last year.<span style="mso-spacerun: yes;"> </span>By mile 11, I check my
watch and run some mental numbers in my head.<span style="mso-spacerun: yes;">
</span>And this time, unlike last year when I was 4 minutes beyond the 5 hr
window, I saw the numbers and said I can do this.<span style="mso-spacerun: yes;"> </span>It’s time to go sub 5 hours but it is going
to be very close.<span style="mso-spacerun: yes;"> </span>I have to pee and
quickly surmise that a pee break is not a good choice.<span style="mso-spacerun: yes;"> </span>Time is the essence now.<span style="mso-spacerun: yes;"> </span>Am I going to lose this mission because of my
mediocre T1 and T2’s?<span style="mso-spacerun: yes;"> </span>Who knows, it’s
all up to last 2 miles now.<span style="mso-spacerun: yes;"> </span>Chilling
behind the vehicles on the bike course cost me precious time.<span style="mso-spacerun: yes;"> </span>Being careful on wet roads also cost me precious
time.<span style="mso-spacerun: yes;"> </span>Having to pee now was not an
option.<span style="mso-spacerun: yes;"> </span>I assume “some” people have pee’d
while running to save time but I absolutely was not going there.<span style="mso-spacerun: yes;"> </span>I keep a good pace and ramp it up when the
slope starts heading down, yeah.<span style="mso-spacerun: yes;"> </span>By time
I hit the narrow running trail in the woods for the final half mile, I recheck
my watch and see that this is going to be an all-out battle to go sub 5
hours.<span style="mso-spacerun: yes;"> </span>Shockingly, there are no cramps
(or twitches) kicking back when I ramp it up, it’s just overall fatigue that is
starting to kick my butt.<span style="mso-spacerun: yes;"> </span>The last 400
yards is on the same narrow trail that is wet with leaves and it is winding.<span style="mso-spacerun: yes;"> </span>And then a side walk with stupid rails that I
thought I would flip over because it was also winding.<span style="mso-spacerun: yes;"> </span>There was no straight shot to the finish line
so I gun every corner I can find and also dodge other runners who are on lap 1
or 2.<span style="mso-spacerun: yes;"> </span>I go for the finish line and check
my watch after I cross what I think is the timing line/mat.<span style="mso-spacerun: yes;"> </span>It appears that I missed it by 8 or 9
seconds.<span style="mso-spacerun: yes;"> </span>Crap.<span style="mso-spacerun: yes;"> </span>But I forgot that I started my watch 10
seconds earlier then the swim wave gun so that I could overlap my wet suit on
my watch.<span style="mso-spacerun: yes;"> </span>With all the math I have taken
in my engineering career you would think I would get the numbers right.<span style="mso-spacerun: yes;"> </span>Your watch is 10 seconds FAST Larry, not 10
seconds SLOW Larry.<span style="mso-spacerun: yes;"> </span>So the margin was in
my favor, and when the dust settled, another 10 seconds came out of somewhere</span><a href="http://www.blogger.com/null" name="_GoBack"></a><span style="font-family: Calibri;"> (time warp?) which gave me a final time of 4 hr 59 min and
50 seconds.<span style="mso-spacerun: yes;"> </span>Nine dad gum seconds to
spare … that was close but it put a big smile on my face.</span></div>
<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Best Part<o:p></o:p></span></b></div>
<br />
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<span style="font-family: Calibri;">Obviously, the best part was that my wife finally was able
to attend a race with me.<span style="mso-spacerun: yes;"> </span>Attached are
the fotos to prove it.<span style="mso-spacerun: yes;"> </span>She was present
at the check in process the day prior to the race and she saw the awards
ceremony.<span style="mso-spacerun: yes;"> </span>She also was able to cheer on
a lot of cyclists at mile 22 in front of the inn.<span style="mso-spacerun: yes;"> </span>We enjoyed the bed and breakfast (though
there was no breakfast for either of us – I got up to early, and she can’t eat
gluten products … we did bring chow though) and I would recommend it for
anyone.<span style="mso-spacerun: yes;"> </span>Other triathletes were present
at the same inn.<span style="mso-spacerun: yes;"> </span>It’s called the
Littlepage Inn.<span style="mso-spacerun: yes;"> </span>Check it out at:</span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL-FMz1uXkGcSBV5DTRWd8bV1r7ve8lwE7-rmn3fihiMG2wJ0l_dHBo4gPZYv5QZ20W39xixh5me8VZSi-jML9kvigFoEiz87XcHjbdTLsDIpnkkanaLflv2HSIULoFZF04ROh8ENysIw/s1600/photo6.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL-FMz1uXkGcSBV5DTRWd8bV1r7ve8lwE7-rmn3fihiMG2wJ0l_dHBo4gPZYv5QZ20W39xixh5me8VZSi-jML9kvigFoEiz87XcHjbdTLsDIpnkkanaLflv2HSIULoFZF04ROh8ENysIw/s320/photo6.JPG" width="320" /></a><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<a href="http://www.littlepage.com/"><span style="color: blue; font-family: Calibri;">http://www.littlepage.com</span></a></div>
<br />
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<span style="font-family: Calibri;">The entire Lake Anna setting is just plain nice and peaceful;
I will certainly be back there again.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">PS1 – I was loaded with Hammer Nutrition products the entire
way including prep 4 days in advance and recovery.<span style="mso-spacerun: yes;"> </span>You have seen the nutrition plan before so no
need to repeat it.<span style="mso-spacerun: yes;"> </span>Zero GI issues,
plenty of energy, no cramps, I am a believer.</span></div>
<br />
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<span style="font-family: Calibri;">PS2 – I had a long email exchange with the race director on
this issue.<span style="mso-spacerun: yes;"> </span>The catered post-race food
of last year (excellent and healthy wraps, and bean salads) were replaced by,
yep, pizza.<span style="mso-spacerun: yes;"> </span>That was my only major
disappointment.<span style="mso-spacerun: yes;"> </span>At least he forewarned
me that pizza will again be served at the Patriot Half (yes, I asked) this
year.<span style="mso-spacerun: yes;"> </span>So much for the wraps, and even
the great meals provided at the two earlier sprints.<span style="mso-spacerun: yes;"> </span>Oh well.</span></div>
STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-66205075986864621152013-05-01T11:24:00.003-07:002013-05-06T08:30:45.396-07:00Richmond Tri Club Sprint - Larry Bowers<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Richmond Tri Club Sprint<o:p></o:p></span></span></b></div>
<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">(3<sup>rd</sup> Place AG, 1 hr 4 min
31 sec)<o:p></o:p></span></span></b></div>
<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">27 April 2013<o:p></o:p></span></span></b></div>
<br />
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<span style="font-size: 12pt; line-height: 115%;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<br />
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Venue,
setting, course, organization, support and post-race food were all
excellent.<span style="mso-spacerun: yes;"> </span>A class act across the
board.<span style="mso-spacerun: yes;"> </span>And it was very clean … no muddy
transition area, no muddy T1 or T2 entry or exit points.<span style="mso-spacerun: yes;"> </span>SetUp Events teamed up with the Richmond Tri
Club and 3Sports to make this happen … and it was perfectly executed.<span style="mso-spacerun: yes;"> </span>I was impressed.<o:p></o:p></span></span></div>
<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Swim (400M open water pool, 6 min 53
sec)<o:p></o:p></span></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-DjQDge6I1pDmgBksoIbUorJEddJWynGLPNjxCVIx73pbncXtDLXDylHTnFbDicex2dpSStClTQtEYk4a1ne-YWW1zn_C8sP6ueCvaxKDw048s5tGyqDEfu1YPJzwV2Awr3d1coULuSk/s1600/7.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-DjQDge6I1pDmgBksoIbUorJEddJWynGLPNjxCVIx73pbncXtDLXDylHTnFbDicex2dpSStClTQtEYk4a1ne-YWW1zn_C8sP6ueCvaxKDw048s5tGyqDEfu1YPJzwV2Awr3d1coULuSk/s320/7.JPG" width="239" /></a><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">A truly open
water pool swim, is that possible?<span style="mso-spacerun: yes;"> </span>That is
what they posted on their web site and they were correct.<span style="mso-spacerun: yes;"> </span>The Greater Richmond Aquatic Partnership
(GRAP) is a state of the art multi-lane 50M, 8 lanes (or 25 M, 22 lanes)
competition pool used by serious swim teams, clubs and athletes (and local
schools and Universities).<span style="mso-spacerun: yes;"> </span>It is a fast
pool (elite swimmer speak) and it has spectator seating for 700.<o:p></o:p></span></span></div>
<br />
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Check it out
at </span></span><a href="http://www.greaterrichmondaquaticspartnership.org/about.htm"><span style="font-size: 12pt; line-height: 115%;"><span style="color: blue; font-family: Calibri;">http://www.greaterrichmondaquaticspartnership.org/about.htm</span></span></a><span style="font-size: 12pt; line-height: 115%;"><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">The competition
pool (there is an additional smaller 25M warm up pool also) was set up with
turn buoys, and triathletes were staged in groups of 10 (based on swim ability
and estimated 100M times) to depart every 30 seconds.<span style="mso-spacerun: yes;"> </span>We circled the pool platform and were staged
in taped off corrals.<span style="mso-spacerun: yes;"> </span>I was number 155
out of about 500 swimmers and this meant I departed 7 min 30 seconds after the
elite swimmers launched at 0800.<span style="mso-spacerun: yes;"> </span>The
entire process of moving all the triathletes into the pool was very quick and
very efficient.<span style="mso-spacerun: yes;"> </span>They promised it would
be fast and it was.<span style="mso-spacerun: yes;"> </span>However, my first strategic
mistake was jumping into the pool and heading to the front of my 10 pack during
the water treading 20 second period.<span style="mso-spacerun: yes;"> </span>I
should have stayed behind the first 4 or so swimmers in my pack and merely
draft off them for the first 50 meters or so.<span style="mso-spacerun: yes;">
</span>Lesson learned.<span style="mso-spacerun: yes;"> </span>When we launched,
it was nothing but body parts and elbows mashing for the first 50 meters.<span style="mso-spacerun: yes;"> </span>None of us were giving ground and it was an
all-out in the water fight.<span style="mso-spacerun: yes;"> </span>I saw the
same thing with the previous 10 packs before me so you would think I would have
figured that out.<span style="mso-spacerun: yes;"> </span>I thought that someone
was going to inadvertently get a black eye or lose their goggles.<span style="mso-spacerun: yes;"> </span>The first buoy was bodies on top of bodies
for the 180 degree turn.<span style="mso-spacerun: yes;"> </span>Lesson learn,
dive when you can’t swim on top.<span style="mso-spacerun: yes;">
</span>Assertive is the kind term that comes to mind, aggressive is probably
the more accurate term.<span style="mso-spacerun: yes;"> </span>No pushing off
the wall or floor of this pool which was 8 feet deep.<span style="mso-spacerun: yes;"> </span>After a few more laps, things finally started
to thin out, alas.<span style="mso-spacerun: yes;"> </span>On the last lap, I
finally found my groove and started slicing past swimmers at a faster rate,
just in time to get out of the pool.<span style="mso-spacerun: yes;"> </span>No
surprise there.<span style="mso-spacerun: yes;"> </span>The clarity of the water
was superb and other than the shortness of the swim (and 180 degree turns); it
felt like a true open water swim due to the overall competition pool sized dimensions
(LxWxD).<span style="mso-spacerun: yes;"> </span>The Chuck, Jerry, and Todd (CJT)
swim squad would have loved the pool course.<span style="mso-spacerun: yes;">
</span>It was quite the class act all in all.<span style="mso-spacerun: yes;">
</span>And by the way, unlike the pool swim in Smithfield, there were no
swimmers walking on the pool bottom (to deep, 7.5 to 8 feet) or hanging on the
side of the pool or ropes (not allowed).<span style="mso-spacerun: yes;">
</span>BUT, I did see a few swimmers that were side stroking it and they
appeared to be winded and about to sink.<span style="mso-spacerun: yes;">
</span>I guess the lifeguard policy was not to bail out these few swimmers
unless their heads went under.<span style="mso-spacerun: yes;"> </span>In the
meantime, they merely acted as road blocks and/or speed bumps for the rest of
us.<span style="mso-spacerun: yes;"> </span>Thankfully, I had to work my way
around only 3 or 4 of them during my swim portion.<span style="mso-spacerun: yes;"> </span>The CJT swim squad would have likely chopped
them in half.<o:p></o:p></span></span></div>
<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Bike (20KM, 33 min 35 sec with T1 of
1 min 40 sec)<o:p></o:p></span></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">I blasted
out of T1 but certainly not at the sub 1 minute level that all the hot dogs
tend to do.<span style="mso-spacerun: yes;"> </span>After about one-half mile of
up-hill riding away from the GRAP, the next few miles were down-hill.<span style="mso-spacerun: yes;"> </span>As expected, this was the fast portion of the
12 mile ride and I quickly experienced a Jerry episode where I found it almost
impossible to swig liquid from my aero bottle because I was so winded (anaerobic?)
from such a high pace race.<span style="mso-spacerun: yes;"> </span>Eventually,
I did suck down my full bottle of HEED but I had to force it down by slowing
down my breathing and it took me the full 33 minutes of the bike segment.<span style="mso-spacerun: yes;"> </span>As for the downhill first few miles …I know
my physics well and knew that the law of potential energy was gonna kick my
butt.<span style="mso-spacerun: yes;"> </span>Or in USAF speak it was time to
trade some airspeed for altitude on the way back to the GRAP.<span style="mso-spacerun: yes;"> </span>Or in triathlete speak it was time to pay the
piper for that downhill portion.<span style="mso-spacerun: yes;"> </span>Three
right turns and you are back on the </span><a href="http://www.blogger.com/null" name="_GoBack"></a><span style="font-family: Calibri;">main road heading
back to T2, this time all uphill.<span style="mso-spacerun: yes;"> </span>All
went well on the bike but I was still concerned that I felt winded after only
riding a mere 12 miles when I am so used to a very different and much longer
ride.<span style="mso-spacerun: yes;"> </span>An Olympic or Half race will be my
season wakeup call apparently.<o:p></o:p></span></span></div>
<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Run (5KM, 20 min 41 sec with T2 of 1
min 44 sec)<o:p></o:p></span></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYxNb-zZANa0l-k3LjoSYD3Wx2psWW_1cfOPmcuI5C1Qa_TxKLaBOPWi1nobcnTgjGW-ADjXwp_keSiopsgbhNJmHndGIavibtCcsEKPAbicrZZwOMxwklUPb-fQuZG-lIJnMojN2eilc/s1600/6.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYxNb-zZANa0l-k3LjoSYD3Wx2psWW_1cfOPmcuI5C1Qa_TxKLaBOPWi1nobcnTgjGW-ADjXwp_keSiopsgbhNJmHndGIavibtCcsEKPAbicrZZwOMxwklUPb-fQuZG-lIJnMojN2eilc/s320/6.JPG" width="320" /></a></div>
<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">This was a
two lap course around the GRAP and surrounding athletic fields, and it had some
hills.<span style="mso-spacerun: yes;"> </span>Sometimes I like repeat courses,
sometimes I don’t.<span style="mso-spacerun: yes;"> </span>In this case, for a
new course, I appreciated the repeat aspect because this helped me gauge how to
complete/run the next loop.<span style="mso-spacerun: yes;"> </span>The run felt
fast but I was not able to break 20 minutes and was actually about 18 seconds
slower than what I ran in Smithfield for the same 5KM distance 3 weeks ago.<span style="mso-spacerun: yes;"> </span>Without having Jeff yelling at me and giving
me vectors to the next turn, I just sucked apparently. <span style="mso-spacerun: yes;"> </span>Oh well.<o:p></o:p></span></span></div>
<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Post-Race Food<o:p></o:p></span></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Let’s just
say you should have been there.<span style="mso-spacerun: yes;"> </span>Alas,
quality food like they had a Smithfield this year and the Kinetic Half last
year.<span style="mso-spacerun: yes;"> </span>Anything catered in is always good
and it is always better than cold boxes of highly saturated fatty pizzas.<span style="mso-spacerun: yes;"> </span>Here is the menu for the post-race
“breakfast”- scrambled eggs with cheese, sausage and potato hash with peppers,
onions and herbs (vegan – no sausage), French toast with cinnamon apple topping
(and real maple syrup), fresh fruit and even cocoa milk (which went real
fast).<span style="mso-spacerun: yes;"> </span>Hungry now?<o:p></o:p></span></span></div>
<br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Alyssa gets another Volunteer T-Shirt<o:p></o:p></span></span></b></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjFmO2r0O2Sq7DujLeMAvMqEb5tHMyCNsAkt5W2PHKD_QY3XIAp59DGxdBFD6OSnsU2aY2sMFbJAMkMcavnYirT2Ub_fj3l290YNMUk8cOlZ4beEIFxrzDu5Ae9pabNx9GGYWEFqt_twk/s1600/4.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjFmO2r0O2Sq7DujLeMAvMqEb5tHMyCNsAkt5W2PHKD_QY3XIAp59DGxdBFD6OSnsU2aY2sMFbJAMkMcavnYirT2Ub_fj3l290YNMUk8cOlZ4beEIFxrzDu5Ae9pabNx9GGYWEFqt_twk/s320/4.JPG" width="320" /></a><br />
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<span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Just like
spring break in Daytona Beach, offer a free gift and the students will swarm
you.<span style="mso-spacerun: yes;"> </span>Alyssa (my daughter) is just like
dad and has figured out how to get lots of free goodies by volunteering (and it’s
fun of course).<span style="mso-spacerun: yes;"> </span>She even brought a
friend and they were tasked with body marking, cup refills and cutting off
timing chips at the finish line (which was very fast paced).<span style="mso-spacerun: yes;"> </span>And both of them came home with more than a
cool T-shirt (cow bells, puzzle blocks, granola bags, etc.).<o:p></o:p></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">Highlight<o:p></o:p></span></span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyRxLJAKA6yPlJrRv3E90MEYoepmjk-Z4LNso4MMY-2oYYdJw9BNMQujiXivBXan5EJsn4hgGGPNWMSDXa3ew1j7zv-PeCdQSHzLXn_G_Pji_mGLRqLZt6qQldJeiJpcr_jt7mjdizOLY/s1600/2.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyRxLJAKA6yPlJrRv3E90MEYoepmjk-Z4LNso4MMY-2oYYdJw9BNMQujiXivBXan5EJsn4hgGGPNWMSDXa3ew1j7zv-PeCdQSHzLXn_G_Pji_mGLRqLZt6qQldJeiJpcr_jt7mjdizOLY/s320/2.JPG" width="239" /></a><span style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;">It was
impossible to “not” be touched by a special children’s program they imbedded
into the tri.<span style="mso-spacerun: yes;"> </span>About 8 special needs
children completed the entire tri with the help of a team (large team) of
volunteers sponsored by a local charitable organization.<span style="mso-spacerun: yes;"> </span>It started off 15 minutes before the official
tri start at 0800.<span style="mso-spacerun: yes;"> </span>Each child climbed
into a small rubber dingy that was attached to some amazing swimmers.<span style="mso-spacerun: yes;"> </span>The pool was lined with the triathletes who
were all pre staged in their corrals.<span style="mso-spacerun: yes;">
</span>Well, the swimmers pulled the dinghies the length of the pool and
everyone went nuts (kids, triathletes and spectators in the viewing stands).<span style="mso-spacerun: yes;"> </span>I thought they would complete a ceremonial
one length pull but the first swimmer went around the first turn buoy and
continued through the entire course.<span style="mso-spacerun: yes;"> </span>So
did all the other swimmers pulling their special guests.<span style="mso-spacerun: yes;"> </span>This continued for about 13 minutes and the
applause never died down.<span style="mso-spacerun: yes;"> </span>I was
exhausted just watching the swimmers pull a child laden dingy 400 meters.<span style="mso-spacerun: yes;"> </span>Not until I was on my bike did I know that
the children were also on bikes (actually being pulled in a bike cart behind a
bike).<span style="mso-spacerun: yes;"> </span>They were going to complete the
entire course apparently.<span style="mso-spacerun: yes;"> </span>As I passed
each bike, a mile or so apart, the back of the bike cart had a bright pink sign
with the name of the child and several volunteer bikers flanking the pulling
bike.<span style="mso-spacerun: yes;"> </span>Most of the kids were fast asleep
by then, worn out from the pool excitement.<span style="mso-spacerun: yes;">
</span>And then I get onto the run segment and see a different set of
volunteers pushing kiddie buggies with the same children around the entire 2
loop run course.<span style="mso-spacerun: yes;"> </span>Wow was my reaction to
all of this.<span style="mso-spacerun: yes;"> </span>The kids were an
inspiration and so were the volunteers that swam, rode or ran with their
precious cargo.<span style="mso-spacerun: yes;"> </span>Another class act all
the way.<span style="mso-spacerun: yes;"> </span>Well done Richmond.<o:p></o:p></span></span></div>
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STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0tag:blogger.com,1999:blog-3572656346926946822.post-26762965844985026512013-04-22T11:03:00.000-07:002013-04-29T05:28:33.486-07:00Smithfield Sprint Tri Race Report<strong><span style="font-size: large;">Smithfield Sprint Tri - Smithfield YMCA, VA</span></strong><br />
<strong></strong><br />
<strong>April 6, 2013</strong><br />
<strong></strong><br />
<a href="http://www.setupevents.com/?fuseaction=event_detail&eventID=2301">http://www.setupevents.com/?fuseaction=event_detail&eventID=2301</a><br />
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<strong>Jeff Rodarmel - Men 40-45 - 22nd - 1:11.06</strong><br />
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<span id="yui_3_7_2_1_1366397710870_1820"><span id="yui_3_7_2_1_1366397710870_1819" style="font-family: Calibri;">So this is the start of my second year of doing triathlons, so I’m hoping to be at least a little better prepared or knowledgeable. I’m sure either one is clearly debatable! This was my second Smithfield Sprint and my wife came with me on this one too. She is good for the sprints, but isn’t going to jump to the Olympic distances yet. I’m waiting for Jamestown to come. The conditions this year were a little different as they were much colder than last year. At least it wasn’t wet and rainy. Just cold and muddy. Nice! I did learn from last year that I needed to be a little optimistic about my swim time so I don’t end up at the back of the pack (Like Larry, sorry I didn’t give you the heads up on that one!). So this year when we go pick up our race packets we find out we are 155 & 156 respectively which is a MUCH better start time, but I need to bring my A game for swimming. Last year it was a 398 & 399 start. You could take a nap in between the start of the Tri and our swim times.<span id="yui_3_7_2_1_1366397710870_1897"> </span>So we get there and set up our bikes and I see Jerry and Larry running for the packet pick up and I catch up with them and strategize the race. We also catch up with Mike in the transition area and say our good lucks. Jerry and Mike started was ahead of me and I’m sure Larry with be a little less honest about his swim time if he does this again. I will say he was the only person is the YMCA waiting area that had a “Hammer Nutrition” tri top on!</span></span><br />
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<span id="yui_3_7_2_1_1366397710870_1865"><span id="yui_3_7_2_1_1366397710870_1864" style="font-family: Calibri;">The Swim – Was much better this year as I was more in line with the swimmers of my speed vs. the large man who walked the shallow end last year. And, who was also 75 or more slots ahead of me. But, I improved my time from last year. T1 was good as well and knocked 2 minutes of last year.</span></span><br />
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<span id="yui_3_7_2_1_1366397710870_1862"><span id="yui_3_7_2_1_1366397710870_1861" style="font-family: Calibri;">The Bike – Again, clearly my Achilles heel and I thought I was much faster, but come to find out I had the same time as last year. Note to self, more bike training. T2 was good as well, I decided to not go with the clip on’s and go with the cages so no shoes to change. Knocked a minute off of last year.</span></span><br />
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<span id="yui_3_7_2_1_1366397710870_1892"><span id="yui_3_7_2_1_1366397710870_1891" style="font-family: Calibri;">The Run – So here is where I am a little perplexed but have some comfort in Chuck’s analysis from last year that the run was a little on the short side last year. I was about two minutes slower, but the turnaround point on the road was about a hundred yards or so further down the road. </span></span><br />
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<span id="yui_3_7_2_1_1366397710870_1895"><span id="yui_3_7_2_1_1366397710870_1894" style="font-family: Calibri;">Overall I finished 9 spots better than last year in a field that seemed to be pretty strong. That’s my goal for this is to do better than last year and increase my distances.</span></span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;"><strong>Larry Bowers - 4<sup><span style="font-size: x-small;">th</span></sup> place AG (58 min 11 sec)</strong></span></div>
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</strong><span style="font-family: Calibri;">First thing, I don’t like sprints.<span style="mso-spacerun: yes;"> </span>I am too old and it takes me a lot of miles
and/or several hours to get up to speed and that is why I like the
international distances and especially the halfs.<span style="mso-spacerun: yes;"> </span>But for 2013 I am signed up for three
sprints.<span style="mso-spacerun: yes;"> </span>So … why did I do that?<span style="mso-spacerun: yes;"> </span>Mainly to stay near home and keep the family
happy.<span style="mso-spacerun: yes;"> </span>Next year, I will likely go back
to my international or further races.</span><br />
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<span style="font-family: Calibri;">Any who … Smithfield was fun and fast.<span style="mso-spacerun: yes;"> </span>I was not even warmed up by time I came
across the finish line.<span style="mso-spacerun: yes;"> </span>I enjoyed the
ride to Smithfield with Jerry though we kept missing turns because we were yakking
so much.<span style="mso-spacerun: yes;"> </span>And we departed his house at
730AM, geez, I am use to departing homes at 3 or 4AM for tri’s.<span style="mso-spacerun: yes;"> </span>This was different.</span></div>
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<span style="font-family: Calibri;">As expected, we arrive in Smithfield with plenty of time to
spare (for me mostly, seeming my swim seed position was sort of way back
there).<span style="mso-spacerun: yes;"> </span>So I say what the heck and go
into the weight room at the Y and work out.<span style="mso-spacerun: yes;">
</span>I did limit it to only 35 minutes with free weights.<span style="mso-spacerun: yes;"> </span>Yes, I was the only person in that room with
race numbers marked on their body.</span></div>
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<span style="font-family: Calibri;">I saw Jeff and his wife, and Mike B at the race.<span style="mso-spacerun: yes;"> </span>Jeff saved my skin many a time by providing
me intel on the course and the intricacies of this high speed dash I was about
to start.<span style="mso-spacerun: yes;"> </span>Thanks Jeff!<span style="mso-spacerun: yes;"> </span>About 3 days after Jerry and everyone else
started their swim, I finally got wet.<span style="mso-spacerun: yes;"> </span>I
passed one swimmer but had no problem with the balance of the zig zag
process.<span style="mso-spacerun: yes;"> </span>Got a bit winded also because I
was not use to going all out in the water … so much for getting into a rhythm like
for a 40 minute 1.2 mile swim.<span style="mso-spacerun: yes;"> </span>In 4 to 6
minutes you are on your bike.<span style="mso-spacerun: yes;"> </span>The bike
course was only 10 miles so I had no clue how to ride it (all out, chill,
combo, chase squirrels, draft behind fast moving cars, pop wheelies, all the
above?).<span style="mso-spacerun: yes;"> </span>As I froze on my bike (which
was expected), I computed my time and knew this bad boy segment would be over
in about 27 to 28 minutes.<span style="mso-spacerun: yes;"> </span>Geez, still
not warmed up.<span style="mso-spacerun: yes;"> </span>I arrive into T2 and am a
bit concerned about my cold hands which seem to be ok but as soon as I try to
take off my bike shoes and put on my running shoes, it gets a bit
challenging.<span style="mso-spacerun: yes;"> </span>I could not open/close my
fingers very well and struggled just getting my running shoes on.<span style="mso-spacerun: yes;"> </span>Dang.<span style="mso-spacerun: yes;">
</span>Time is going by and I have no intentions of running 3.1 miles barefoot,
no way.</span></div>
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<span style="font-family: Calibri;">I get out of T2 eventually and run left and right and left
and right and left and right … geez, give me a 10 mile straight-away
folks.<span style="mso-spacerun: yes;"> </span>I have never run just 3.1 miles
except in high school (folks – 1975 to 1979 … longggggg time ago) and those
were 15 to 16 minute cross country dashes in the blazing Florida heat.<span style="mso-spacerun: yes;"> </span>Well, I am clueless how to handle this and am
surprised how long it takes to clock just one mile.<span style="mso-spacerun: yes;"> </span>I see Jeff heading the other way after the
turn around and we wave.<span style="mso-spacerun: yes;"> </span>At the turn
around it dawns on me that it is now mostly downhill and with the wind.<span style="mso-spacerun: yes;"> </span>Nice.<span style="mso-spacerun: yes;">
</span>I blow off all the water/fuel stops on the run because I fueled on the
bike.<span style="mso-spacerun: yes;"> </span>With about 200 yards to go, I see
Jeff standing on the sidewalk (done) and I yell “Where the heck do I
turn?”<span style="mso-spacerun: yes;"> </span>He saved me again.<span style="mso-spacerun: yes;"> </span>The last 200 yards was on a sidewalk and I
really wanted to run in the road next to it but stayed on the course.</span><br />
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<span style="font-family: Calibri;">I hit the chute and I am done.<span style="mso-spacerun: yes;"> </span>There was not even enough time to get
cramps.<span style="mso-spacerun: yes;"> </span>Man that was fast.<span style="mso-spacerun: yes;"> </span>Jerry, Jeff and his wife and I then chowed
down on some very good bar b q (yeah – NO pizzas).<span style="mso-spacerun: yes;"> </span>I just wish I would have burned my typical
several thousand calories to deserve such a good post-race spread.</span></div>
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<span style="font-family: Calibri;">So 4<sup><span style="font-size: x-small;">th</span></sup> place.<span style="mso-spacerun: yes;">
</span>What happened?<span style="mso-spacerun: yes;"> </span>Well, I am so-so
in transitions and Smithfield proved a point.<span style="mso-spacerun: yes;">
</span>You can lose races in T1 and T2.<span style="mso-spacerun: yes;">
</span>Or win them.<span style="mso-spacerun: yes;"> </span>If you wipe away the
T times, I tied for second in my AG but oh well … I was fumbling with frozen
fingers and shoes and such.<span style="mso-spacerun: yes;"> </span>At least I
was able to outride and outrun almost everyone in my age group, yeah.<span style="mso-spacerun: yes;"> </span>But as we all know the number that matters
most is the ending chute time.</span></div>
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<span style="font-family: Calibri;">Smithfield lived up to its traditions.<span style="mso-spacerun: yes;"> </span>The race was early in the season, it was cold,
it was fast, it was close by, it had banker hours, the food was GREAT and it
was a pleasant beginning season experience. </span></div>
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<span style="font-family: Calibri;"><strong>Jerry Berman - 5th Men 40-44 - 1:00.17</strong></span></div>
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Larry and I had an on time departure and a slightly delayed arrival after an unplanned detour (damn Siri). We rolled up on the Y with plenty of time to spare and parked out front like a Y member in good standing (I think Larry is). Jeff greeted us inside and seemed fired up to go. We grabbed our packets and girly pink and yellow race shirts then headed out into the cold (47 degrees as I recall). I laid out the my winter wardrobe with the rest of my gear, went for a jog, did the pledge, and headed into the pool deck to line up. </div>
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The swim doesn't count for much but there always seems to be someone that lies about their time in front of you. This time, I felt like that clown. The guy behind me says he'll probably go under 4 minutes. That's about 20 seconds faster than I planned and only a 15 second head start. Hmmm. At 200 meters, I'm starting to pull away from him and I feel like I've got plenty in the tank. As it turns out, I totally dogged the swim and the guy behind me swam 5 minutes. I'm sure he's still laughing about that. I am too.</div>
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I jogged out into the cold (that's my pace) and made a wardrobe selection. It was not enough. The cold breezy ride was not fun for me and drinking anything seemed very difficult. The course didn't bring much excitement until the last half mile. I spent much of it to the left of the double yellow line to avoid the log jam of cars. I'm sure that's grounds for DQ, but I escaped. Ever since I ditched the red jersey (Thanks Chuck) I've been penalty free. </div>
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The zig zag run course through town is kind of funny. It's kind of like that game where you drink a beer, spin on a baseball bat, and try to run straight. It all ended without injury or heart attack so I called it a success. The tasty chicken BBQ with the company of Larry and team Rodarmel was an added bonus.</div>
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<strong>Mike Bruwelhiede - 6th Men 40-44 - 1:00.31</strong></div>
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<span style="font-family: Arial; font-size: x-small;">I've done the VADU for the past several years. This year however, I decided to do the Smithfield YMCA tri instead. I spotted Jeff in the transition area before the start. We chatted about the muddy field that was the transition area. I wondered 'bout mud getting in my cleats on the way out of transition 1. Jeff did the smart thing and decided to ride in his running shoes. So i waited around for a my swim time. While standing on the pool deck, the guy in front of me says, "If you need to pass, tap me on the foot." I caught him half way through. He let me pass at one of the walls. I do have to work on my under the lane rope transitions. Saying that I was less than graceful would be a compliment. The swim lasted 6 minutes, then I headed out to the muddy field. I wasted a bunch of time trying to figure out what to wear for the 50 degree bike ride. Turns out I didn't need the vest, arm warmers, and gloves. The jersey was enough. I picked up lots of mud in my cleats on the way out of the transition area, and struggled to clip in. Next year i'll use my mountain bike pedals. Once i was securely in, the bike ride was uneventful. After a faster transition 2 I started the run. I was immediately passed by a 9 year old girl and never saw her again. I thought great, this is going to be fun. But, I was never put into difficulty, and finished feeling good. I picked up my medal, the blaze yellow t-shirt, and plate of BBQ and headed home. Good race overall. I did break one of my race/ride rules though. Rule #6 states, the total drive time must be equal to, or less than the race/ride time. I drove for 2 hours and raced for one. Next year I plan on doing a long cool down ride afterwards so I can stick to the rule. --Mike </span></div>
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<strong></strong><br />STChttp://www.blogger.com/profile/07291003471947200963noreply@blogger.com0