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Philadelphia Marathon short summary:

Time:  3:30:03

1,852 out of 11,624—16%

1,529th male

10K—45:25

13.1 mile split 1:37:39

30K mile split 2:20:03

The day started with a 4am alarm clock, so I could be down at the parking lot I wanted by 5am.  Having run the Philadelphia Half Marathon in the past, I know this specific lot fills up fast because it is close to the finish area.  Once I got myself out of bed and stumbled around in the dark to find where I put my gear, I got dressed and went downstairs for the finishing touches.  I decided to have a bagel and Gatorade.  I finished pacing my nutrition of Gu and CarboPro.  I was out the door by 4:30am.  I arrived at the parking lot on 19^th and Callowhill right before 5am and was the 10th or so car in.  I sat back in the car, drank fluids, and relaxed until 6am.  Sitting there watching the other cars get shut out made the early alarm clock worth it.

Every race has a few logistical problems, the main one being lack of porta john's.  It doesn’t matter if the race has 100 people or 30,000. There are never enough.  I made it over to the start area by 6:20am and got in line for them near the back of the corrals.  It was a short line, 20 minute wait.  So I was able to stand in line and relax until it was my turn.  I finished up my business and headed right down to my starting area. 

Before I knew it, we were standing at attention for the National Anthem and then the wheelchair and hand crank athletes went off.  I was in the Black Corral, which was 2^nd in the grouping to go out.  I had a pretty simple plan, 8MPH during the race and I should finish between 3:15 and 3:20.  I found the 3:15 Pace Team and figured I would stay with them as long as could.  Once my group was in position, they sent us out.  As I crossed the starting mat, I gave Mayor Nutter a high five.

The Marathon course is a great course.  It winds through the city and all its finer, intimate points for the first half.  You start at the Art Museum, go into South Philly along Delaware Avenue, come up onto South Street via Front Street from Washington Ave.  You head up South and then over to Walnut to go out to University City.  From there you head through West Philly to the Zoo, then onto Memorial Hall in Fairmount Park.  After Memorial Hall, you head down Black Road and onto Martin Luther King Drive and back to the start area at the Art Museum.  The Half Marathon splits off to the right and the Marathon continues along Kelly Drive.  You head out Kelly Drive into Manyunk and turn around in Manyunk at mile 19.5.  You head back along Kelly Drive for the final 4 miles.  The finish is back along the Ben Franklin Parkway at the Art Museum.

I held to the plan all during the first 2 hours of the run.  At mile 16, I was just under 2 hours.  I had admitted to Cathy at diner on Friday night before the marathon that I was a little under trained, and that the last 10 miles would be a slugfest.  I was right.  At mile 18 heading into Manyunk I could feel it begin.  I was nailing my nutrition, so I knew the slugfest would be physiological and mental, not nutritional. The monkey on my back was getting bigger, even when I tried to knock him off with the shots of beer in Manyunk (I love the unofficial aid stations).  Manyunk was like a big party, and that helped.  I did not want to walk anywhere near cheering fans, so I sucked it up and pushed along, although at a slower speed.

Coming out of Manyunk for the final 4 mile push was tough.  I stated to walk after every .75 miles of running.  I would walk until I felt good and run until I felt bad.  During the last 4 miles, I probably walked 4 times.  Part of that last 4 miles, there are not many fans.  Once you hit Boathouse Row, it all changes.  The crowd carries you through the finish.  And I rode the wave.  The crowd really helped me get to the finish line upright and stable.  When I crossed the line, my 2012 season was officially over.  It was admittedly a long and disappointing year.

As I look back on the season, I will do and honest assessment and make changes for 2013.  The 2012 year started off with an injury before the Disney Marathon in January, a medical withdraw at Ironman® Lake Placid, a personal best at the Atlantic City International Triathlon, another personal best at Ironman® 70.3 Pocono Mountains, all sandwiched between many other races.  I’ll take a few weeks off from “training” and enjoy Christmas with my family.  Once January 2013 comes, it will be “balls to the wall” for redemption in 2013.

Emma & Conor at the Expo

Conor with his Elmo hat

Pocono Mountains 70.3

Results & Short stuff:
Swim--34:27
T1--4:21
Bike--2:4850
T2--5:12
Run--1:42.26
TOTAL:  5:15.26
211/1329 overall
32/202 in Division

Came out of the water 424
Came off the bike 278
Finished 211

I did this race last year so wanted to give it another go again this year.  Last year the swim was cancelled because of rain and the current of the river made it unsafe, so it was a time trial duathlon.  Plus this was the last tri of the year for me, so I wanted a half Ironman race at the end of the season so I could compare it to Mooseman 70.3 from back in June.  Well the results speak for themselves compared to Mooseman:

Event       Mooseman 2012     Pocono 2012      Pocono 2011
Swim        39:17                      34:37                  CX
Bike          3:27:28                   2:48:50               2:52:20
Run           1:55:39                  1:42:26                1:48:14

Looking at these 70.3 races leave me even more baffled by what happened in Lake Placid.  It was just not my day.  You can see my fitness was on at Pocono, and I did virtually the same races after LP both years.

RACE REPORT POCONO:
First let me just say I have done a few of the Philadelphia Triathlon lead races and there are usually right on.  Last year was the first Pocono 70.3, so you had to expect some confusion.  Pocono is only 2 hours from my house and I stay with my father-in-law, only 30 minutes from the race finish, so for me it's an easy race to get to and have accommodations for.  I personally had no issues with the buses, shuttles, parking, course direction, and port a john allocation.  This is a two transition zone race, so logistically it is tough to rack your bike AND run gear at two different locations the day before a race.  I just took my time and triple checked everything.  It is also tough at the end of the race when you have to board a shuttle to take you to your car, then drive your own car to T2 to get your bike and swim gear bag.

I finished, got a medal, water, 1/2 bagel, then walked to the buses to get my morning clothes bag, than walked to a bus to be driven back to where I parked my car at 4:55AM!  A little crazy at the end of a race for me.  I got to T2 with my car and realized they had not unpacked the buses with our swim gear bags yet.  There was also no real system in place to do it.  Athletes were actually putting swim gear bags into rows to try and help the volunteers.  I was lucky!  Just as the rain started I noticed a volunteer with bag 713 and thought I hit the lottery.  I showed her my race number and was off to get my bike.  I was lucky to finish when I did because I can only imagine what it looked like later.  That was my only issue for the entire race, swim bags being slow to come out of the buses.  I think that is pretty good for the race directors in my book.

The swim was in a spring fed lake at an old golf resort.  It was wet suit legal since the water was only 64 degrees. It actually felt ok since the air temp was only 50 degrees.  We did have a delay in the start time since we were waiting for athletes coming in on buses.  The walk to the start was a little rough on the feet, but I have felt worse.  Before I knew it, the pro's where off.  When I made it into the water I felt pretty good.  I swam free-style as long as I could then I switch to breaststroke as usual.  I came out with under 35 minutes on my watch so I was happy.  It was a short run into T1.

Coming out alive!

The first part of the bike is a 4 mile descent.  Great to start out going fast, but not when you are wet and the temperature is only 55 degrees.  I thought my midsection would freeze.  After the first 4 miles you do a nice rolling 10 miles out-10 miles back into Delaware Water Gap  then descend onto River Road and the village of Shawnee.  It is a nice section, mostly shaded.  You go through some nice towns and all the people I saw out on the course seemed happy to see us.  The course has some nice rolling hills and I seemed to be with the same pack of guys, with a few ladies sprinkled in.  I was amazed to see a few mountain bike and hybrids on the course.  Those people must have had long days out there.  The finishing part of the bike is 4 miles on pretty flat/down hill-ish into T2.  I was really happy when I saw under 2:50 on the bike.  I really did not feel like I was killing myself.  I stayed on top of my nutrition and stayed hydrated with Carbo-pro loaded into my drinks.

I look cold

I was too long in T2 because I changed socks and had to pee.  My plan on the run was to take it easy, HR under 150-155.  I was hoping for under 1:50 since I had just done an open half marathon in 1:37.  The first half of the run is slightly uphill as you head out of town through the neighborhood.  As you head out through the town, it is nice to see college students drinking beer and playing games on their porches as we run by.  As I headed out on the run the 1st pro was heading back into town, man is Jesse Thomas fast.  As I ran early on, I already saw people walking.  The bike must have eaten then up.

I tried to stay calm and focused on my plan, not worrying about what others were doing.  My plan was simple, take coke and water at each aid station and run within my HR plan.  I heard many shouts of "PTC (Philadelphia Triathlon Club)"  or "Looking Good Philly."  At one of the aid stations, there is a guy who must have been a drill Sargent.  You hear him at least 200 yards before you get to him.  He calls your number, name, race kit description, and whatever you need him to.  That's what volunteers can do for any athlete, pick up their spirits if they need it or just make us smile.  After the turn around, it is mostly downhill with two or three uphills, always tough near the end of a race.  I came back through the neighborhoods and knew the finish was close, I felt good and strong.  I made the last turn and made sure I was still in control.  The finish line is turned into a Octoberfest style area.  Beer, food, crafts, and local vendors with booths set up.  Crossed the line and was glad to see 5:15 and change!

Heading to the Finish

Now all I had to do was go a shuttle to get my morning clothes bag, and walk to get another shuttle to take me to my car.  Drive to get my bike, wait to get my swim gear bag, and find a place to get changed into dry clothes for the ride home.  A short 2 hour ride home and a trip to Chickie's and Pete's for a celebratory meal before the cement set in.  One the cement sets into my legs I was out like a like.  I couldn't even make the first quarter of the Eagles vs Giants game.

Sloppy Cuckoo

Short Verison:  13.1 miles=1:51.22

17^th Overall, 5^th Age Group AGAIN!

http://ultrasignup.com/results_event.aspx?did=16106

Last year I did this race as well and finished 11^th overall in 1:53.53.  This year I was over 2.5-minutes faster, lost 6 places in the overall standings  and got “chicked” by two awesome lady trail runners.  My ego is not that big, so having a better athlete pass me, lady or man, is OK with me.

The race was Sunday 9/23 and as luck would have it it rained on 9/22 during the night.  Perfect pre-race conditions for a trail run named the Sloppy Cuckoo.  The race was a mere 10 minute car ride from my house, so I left at 8:15am for a 9am start, much better than getting up at 4am for a triathlon. 

Once at the race start, I found an old friend, Jim Trexler and his buddy Ken.  We had planned to do this race as Jim is getting ready for the Steamtown Marathon in a few weeks.  We had a chance to talk before the race got started and after.  While waiting at the start line, the race director Stephen Weiss, told us about the optional “shoe washing station” at mile 2.8 or so.  If you took the shoe wash trail, you saved about ¼ of a mile total.  If you skipped it, you added about ¼ mile by running over a bridge to get back to the trail.  It wound up being a creek crossing of 2 ½ feet deep water.  Nice for a trail run, but heavy on the feet for 9 miles or so.  Needless to say, I took the “shoe wash” both times around the course.

Trail running is so different than road racing.  Trail runners tend to be more laid back and just go with the flow.  No corrals at the start line, no elbowing for position,  just a simple spread out wide and go until the turn.  Stephen gives a simple “Ready..set…go” to start.  Don’t get me wrong, on the single track its tight, but all you need to do is say something like “coming through” and the runner ahead will usually move over when it is safe for them to do so.  I came upon many runners that said something similar when I was behind them…”just let me know when you want to pass.” 

The trail is not overly technical, but is more challenging than most people think.  I keep thinking I should run in this part of the city more, especially for long runs since it is shaded, but seem to always forget about it until fall.  The run is nice with some wide sections along the Pennypack Creek, and the technical single track sections.  You essentially make a 6.55 mile loop and do it twice for the 13.1 miles.  The best part was the “alternative” beverage station around mile 3 and 9…although Milwaukees Best was not what I had in mind!  I only fell onto my hands one time, on the second loop crossing the “shoe” station coming up the bank from the creek bed.  I did see many people with the marks of having fallen.  Even Jimmy’s buddy Ken said he took two falls, and he is an Ultra runner.

Overall it was  a great day…finished 5^th in my Age Group, 17^th overall.  After the race I hung out with Jimmy for a little while then headed to meet my family for my mother’s birthday brunch.  I got changed in the car along the way, but still had mud and dirt all over my legs and hands…the old guys face in the bathroom was awesome when we saw me getting clean from the sink.  Priceless!!

Atlantic City here I come!

Short version:

44 out of 435 Top 9.8%

8^th in Age Group

1 Mile Swim, 20 mile bike, & 6.2 mile run

Swim:  28:07

T1:  3:34

Bike:  54:05 (22.19 MPH)

T2:  3:30

Run:  37:27 (6:22 pace)

TOTAL:  2:08.43

The Atlantic City Triathlon is quickly becoming one of my favorite races.  It is at the perfect time of year, late summer.  Temps are usually dropping, the water is still warm, and humidity is low….perfect conditions.  Delmo Sports runs this race, as well as the Tri the Wildwoods Sprint Triahtlon, and they do an awesome job!

Cathy, the kids and I arrived in AC on Friday afternoon to pick up my race gear and check-in at the registration area.  The first thing I noticed was that it was a much better venue than last year.  Last year was cool to have T1 inside Boardwalk Hall, but it was tough logistically.  Bader Field was super easy to navigate with plenty of FREE parking.  We got in and out so fast we had time to meet my parents in Cape May Court House for dinner.

After eating, we went to their house and let the kid’s burn off some steam and let me get everything ready for Saturday morning.  The alarm would go off at 4:15AM, so I wanted to get to sleep by 10PM if possible.  It is a 40 minute ride to AC from their house, so I wanted to hit the road by 4:30.  I got up to AC by 5:30AM and cruised right into the parking lot.  I was in transition and set up by 6AM.  Now I just had to relax.

My swim wave was first, so I would be in the water early.  The race was delayed starting by 12 minutes, as the State Police cleared to Atlantic City Expressway(ACE).  Once the race director received the OK, my wave headed into the water for the in-water start.  The swim would be in the back bay, protected from the waves of the ocean that almost killed me last year (the swim was cancelled last year AFTER I went into the water).  The swim was a nice easy rectangle, nice current with a little push it seemed like in both directions.  The best part about Delmo Sports is their concern for the athletes.  Once again, plenty of lifeguards in the water and along the shoreline at the exit.  The run to T1 was rough on the feet, since Bader Filed is an old airfield and the rumble strips on the ground made the run in from the water more like a fast walk.

Once I changed and ready for the bike I headed towards Albany Ave.  It seemed like a long run from T1, but it probably wasn’t that long, I just wanted to hop on the bike with my new helmut and test it out.  This year the bike course was different from last year.  We exited Bader Field and Rt 40/322 Albany Ave and headed West towards the ACE.  We entered the ACE at exit 2.  It is awesome to ride on the ACE with hardly any cars on it since the right lanes are closed and we ride in the right lane and shoulder.  We exit at #4, cross over the ACE, and re-enter at exit 4 heading east directly into Atlantic City. 

front view

       

left side

       

right side

Once into AC, we make a short loop on the exit ramp and turn around heading Westbound again towards exit 4.  The wind was tough going this direction.  I could feel my bike move a few times during a side wind gust.  What you pay for in the wind coming across the bay, you make up for in flatness.  Once you get to exit 4 you just loop around the off ramp and exit the ACE at #2 and return to Bader Field.  A nice easy 20-miler on the bike in and out of AC.  Heading into Bader Field was a little tough.  Along the road we had the right lane, but some drivers were impatient, and cut into the lanes.  What jerks!  There were plenty of signs and police in the area.  I overheard quite a few exchanges of police officers and drivers.  Once into Bader Field it was a tough run to T2, since I took my feet out of my bike shoes in an attempt to save time and run barefoot.  In reality, I probably cost myself time.

Once I got to my rack, I put my bike up and got dressed for the run.  I was moving OK, but my feet were sweaty and I had a hard time getting on my Zoot racing flats because the grip of my wet feet.  I also tried a new hydration belt at this race, Nathan Hydration, in preparation for Pocono 70.3 in a few weeks.  I just wanted to test it and see how I would like it compared to my old belt, a single 20oz. water bottle holder.  It worked fine.

Once I got done dorking around in T2, I hit the run.  The run course was almost the same as last year, a nice run along the boardwalk.  Running to the boardwalk was a little crazy.  Some of the roads were opened to traffic, but with police controlling to flow.  Sometimes the drivers paid no attention to the police and it was like playing Frogger for some runners.  I had no issues, but I could see quite a few in front of me.  Again, this was because of impatient people disobeying the police officers direction, not a problem with the race director.  I felt great running and noticed many people with their Philadelphia Triathlon Club race kits on.  It great to hear “Go Philly” along the course.

Overall I felt really good with my results, especially since I have had not much motivation to train lately.  Mentally I am still trying to get over IMLP and physically I am still 10lbs too heavy.  Same thing happened last year after IMLP, low motivation.  I still get most of my sessions in, just without much focus it seems.  Oh well, its back to school in our house and that is good.  Half Marathon this weekend so I'll post that report next week.

Wildwood Half Report

Well another race in the books....the Wildwood Half Marathon was this past Sunday, August 26, 2012.  It was supposed to be nice weekend at the shore but mother nature had other plans.   For those of you who live in South Jersey or are frequent visitors, you know how Saturday night into Sunday morning was.  It rained it's a$$ off.  I had never heard thunder like that in all the years I can remember being at the shore.  I woke up many times during the night to check my iPhone and see the radar for Wildwood.  I kept checking my email just waiting for it to say the race was cancelled, but was happy each time I had no such mail.

After finally getting some sleep, I was up before 6am and scarffed down a bagel and gatorade and headed into Wildwood by 6:15am.  As I came over the Rio Grande Bridge I could see some slight blue sky and little bits of the sun.  As I drove into town, I went right passed all the flooding along Pacific Ave, so I knew then the run would go through a few puddles.  I do most of my training runs in Wildood when I am visiting my parents so I was interested to see how they would pull this race off.  Stephen Del Monte, the Wildwood Tri Race Director was the race announcer and kept saying they had 2,000 runners so it was going to be a tight start line.

Pacific Ave looking South, we ran North

Driving Eat towards the Race Start

 

When I parked my car, I was really early, so I just sat there trying to relax and stretch.  I was close enough that I could hear the race announcer directing everyone, so I knew it was race on.  They had plenty of pre-race activities and porta Johns for you, so no long lines.  CGI does a great job at races and I have done their NJ State Triathlon a few years ago, so I knew there would be no glitches logistically.  There are always problems with participant interpretations of the rules and announcements.  The corrals along the Boardwalk were tight.  They had pace groups starting at sub-7 minute mile pace going through above 11-min mile pace it appeared, so a place for everyone.  You still have people who run 9-min miles go to the front and slow it down, but I guess they have no idea what the pace time really means.  I started between 7 and 8-min mile pacers and finished averaging 7:22 per mile.

 

As usual from CGI, the race started right on time.  Before I knew it we were flying north along the Wildwood Boardwalk.  At the end of the boardwalk you hit the street, JFK Boulevard.  At that intersection was a huge puddle.  So many people were going around it by running an extra 2-300 yeards.  I went right through it.  While on JFK, I saw a friend standing outside her hotel.  Maureen yeld over to me and held up a beer can to miotivate me.  It was perfect comic relief.  The run along the street was right into a what felt like a head wind.  You snaked through North Wildwood and Angelsea along the sea wall and out towards Stone Harbor along the Ocean Drive.  You cross over two good bridges then hit a flat wetland section.  Once out there you could really feel the temperature rising off the black roadway.  I hit the turnaround and felt pretty good and crossed paths with a few people I knew.  The course doubles back on itself.  The strange thing was the wind did not change...still a head wind.

Check out the towel on my head...I was hot.

 

Coming back into North Wildwood along JFK Blvd, was hot.  I could already see people getting the monkey on their back and we were only at 9 miles.  I tried to stay even paced.  I passed Maureen again and this time gave her a nice sweaty hug.  Her daughter loved it.  Back through the big puddle at the start of the boardwalk, stilll saw people running around it...made no sence to me since I was soaked from sweat and water I dumped on my head.  The run down the boardwalk was pretty easy until mile 11.5.  Then we made a turn off to the street for the last few miles that was like a lolipop out and back.  The turn around put you close to the beach again, along the bike path in Wildwood Crest.  The finish was along the beach just off the boardwalk.  It was a nice finish line since the boarwalk is elevated above you, so all the spectators could look down as you finished.

The finish area for athletes is awesome....food, water, medics..top notch from CGI Racing!!! Can't wait for the Blackbear Triathlon next summer.

It was a great race and I finished in 1:37.21, slower than I had hoped but good enough for 45th our of 1309 and 5th in my age group.  Gearing up for the Atlantic City International Triathlon on September 15, 2012 then Pocono 70.3 Ironman (September 30), and finally the Philadelphia Marathon.

Back to school time in the Seedes house, Cathy is very happy!!!!!

Back at it on a short course

Well, it was not the Ironman at Lake Placid, but I did compete in and FINISH the Wildwood Triathlon on Saturday, August 18.  The race was the day before my 40th birthday, so I was looking to have a good race.

The start was delayed 30 minutes due to the weather.  Those of you who were at the shore on Saturday morning know that it rained like hell for 45 minutes from 6:30-7:15am.  This meant all you gear was in water...not the best way to start a race.  It also meant the swim would be rough and the bike course would be slow because of the wet road.  

I will say that Stephen Del Monte, the Race Director, is great.  There were over 40 guards in the water for the swim, each intersection of the bike (about 40 intersections) was manned with 4-6 volunteers, and the run portion along the boardwalk had 2 volunteers at each intersection (about 30 intersections).  This was my 3rd Wildwood Triathlon, and 4th event run by Stephen.  He puts on a great show at a great price with good SWAG.  Safety is his first concern, hence the delay at the swim.  He keeps it light and reminds everyone to take it easy out on the course...it is not the Olympics.  I'll be at the Atlantic City Triathlon on September 15, so hopefully no rain or storm...last year the swim was cancelled after I went in the water.

Any one who complained about the event has problems and needs help.  Who cares it rained and your gear got wet.  The first portion of a triathlon is a swim, so you get wet anyway.  After the swim, you put on bike shoes as you drip with ocean water, so your shoes would probably get wet anyway.  During the bike portion, the sun started to come out and it was a nice blue sky the rest of the day.  The bike is 4 loops of Central Ave, so it gets a little tight and crowded at points.  There are even the new triathletes who ride 4-wide sometimes with buddies, but they are just getting started, just like I did 3 years ago, so I yell "On your left" and pass with a nod of the head.  Not everyone is as accomplished, but that is what makes a local sprint race fun, if you have the right attitude.  On my last loop, I tried to yell "Thanks" to as many volunteers as I could since they went through the same rain I did.

By the time the 10 miles on the bike are over the sun is shinning brightly.  I didn't even notice my running shoes were a little wet from the rain since I was sweating from the bike ride anyway.  I was about to run down the Wildwood beach, looking for packed sand at the waters edge...my shoes were going to get soaked anyway, so the rain water didn't bother me.  

The run was nice down the beach for about 1.5 miles, then we turned towards Adventure Pier and run up the ramp, through the Pier and turned north along the boardwalk.  This was a nice change to the course, rather than just a 3.1 mile beach run.  Running along the boardwalk is always fun, especially during the summer with lots of people looking on.  The two times you run onto the other piers were nice and fun, running around all the rides I put my kids on gives you a chance to just breath it all in.  Heading towards the finish line I tried to thank as many volunteers as I could.  I was competing, but they stood in the rain just to give me a safe course.  

I crossed the finish like in 1:11:17...not to bad for a to-be 40 year old.

My final stats:

Finished 25 out of 583--top 4%

5th in my Age Group--I think I won a prize

24th Male--1 lady got me which is OK with me

Next weekend Wildwood Half Marathon--13.1 miles...look for me along the boardwalk and JFK Blvd to those at the shore on August 26th!

Man in the Arena

 Getting over my Ironman Lake Placid medical withdraw.......it goes like this...

"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better.  The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while DARING GREATLY, so that his place shall NEVER, be with those COLD AND TIMID SOULS WHO KNEW NEITHER VICTORY OR DEFEAT."

Ironman Disappointment

Well we made it home from Lake Placid and I'll admit my ego is still bruised.  My body is fine and I'll get back on the horse Wednesday as I have other races this year, so I can't sulk forever!  Especially for the Wildwood Sprint Triathlon on August 18, and the Wildwood half marathon on August 26th.

Here is basically what happened in a nut shell without sending you to sleep or to the Grey's Anatomy/Physiology dictionary.  A medical withdraw is what it is called.  The medical staff termed it heat exhaustion with extreme dehydration.  I spent 1 hour and 7 minutes in the medical tent after completing the bike portion of the race.  The last 10-12 miles of the bike ride are pretty tough, and I really don't remember a whole lot about it other than pulling over for a few minutes and trying to cool off by dumping my water bottle over my head and body.  Obviously it was sunny and hot during the bike.

When I made it back into town and went to the tent to get ready for the run, a volunteer was there to help me, just like last year.  I got dressed and went to get up, took a few steps and almost fell onto the row of chairs.  The guy made me sit and got me plenty of water.  After a few minutes I said I was ok and tried to get up again, but almost went down again.  He said he had to get a medical person at this point, I agreed because I knew something was off.  The guy escorted me (held me up) to the medical tent.  There I was met by a few nurses and techs.  They weighed me in and I had lost 8 lbs since the weigh in on Thursday, not really that bad.

After 1 hour and 7 minutes of trying to pass a few basic tests, the Dr said he could not let me continue.  He was afraid I would only get worse with having to run a marathon still, and the fact that I had not gone to the bathroom since 6:30am, and it was now 4 pm (9.5 hrs later).  My skin looked like sandpaper from all the dried up salt from my body.  My race kit is green and black and was covered in a white powder, also the salt I had lost.  During the bike I drank over 160 ounces of water and gatorade, so I thought I was doing ok.  I ate plenty and even stopped at my special needs bag after the 1st loop so I could refill my bike with food and fluid.

Some days it is not meant to be.  I held it together pretty good in the tent until the Dr took my timing chip off.  It was also a horrible walk back to Cathy and the kids with all the participants running past along the street and me walking without a chip, what a total bummer.  Once I got back to the room I lost it pretty good.  The kids were great and gave me lots of hugs and kisses and told me how proud they were of me know matter what.  Conor even said he "wanted me to have a great day today."  Boy is that kid a suck up!

I looked back at last year and did a comparison because I thought maybe I did not do enough training.  After looking at it I am confident I did everything I could have.  I did 878 more miles and 46 more training sessions.  I am really confident that it was not my training and simply the heat.  My 2012 swim was over 2 minutes faster.  T1 was 2 minutes faster.  First lap of bike 5 minutes faster..thought all was going great.  Then the wheels fell off the last 12 miles!

The heat beat me down that day, but all the encouragement I have received from so many has made it more manageable.  The most important thing is that it looks like we have raised over $4,500.00 this year in our fundraising efforts.  We will be able to help so many children this year.  I will send out an official notice once the summer is complete.  In the mean time I hope to enjoy the rest of the races I have planned and the summer weekends at the shore.  

Thanks so much for your support, both from your donations and your helpful words of encouragement this year.  I will still update everyone as the summer goes along.

PS--before Lake Placid I had made Cathy a deal that I would not do an Ironman next year.....but I never said I still wouldn't race and raise money for special needs children.  She just smiled and said "I know."  How is that for team support on the home front!

I may sill aim for a half IM in the fall, maybe Pocono since I did it last year.

After I was feeling better we went t the Lake Placid Pub and Brewery and we met Logan Franks.  He finished 9th overall.  Kristina was happy to take this picture, just look at the smile on her face.

10 Days & counting!

Well it is all coming to an end.  Lake Placid is only 10 short days away.  Since July 2^nd I have been in the Peak Block of my training program.  I have had some of my best runs of the year during this 2-week period.  I have also focused on my nutrition on the bike to see how I will react off the bike, and have had no real GI issues adjusting to more Gu and Gu Chomps; less Clif Bars this year.

I have managed to hit almost all my sessions during this block.  I did take a Saturday (7/7) off and missed an 8 mile run and 2 mile swim.  I needed to pick Kristina up from camp that day, 2 hours away and I had a party the night before and later that day.  When I woke up that Saturday (7/8) at 4:30 AM, my body said WTF and I listened!  Getting that 2 extra hours of sleep before I left to pick her up was great.  A two hour ride up, one hour to pack her stuff, and two hour ride back knocked out 5 total hours from the day.  I would have made up the session later that day, but we had another party in the afternoon.  I guess when you have two friends turn 40 on July 3 & 4^th, you have to expect a few parties.  That is when training for an Ironman sucks!

Brian’s party was Friday night July 6^th, a surprise from his wife and I was the person who had to get him out of his house for 7 hours.  So I got to work at 5am to get in my recovery bike ride, then I took Brian to golf at 12:30pm in 98 degree heat.  We had a good plan however to not dehydrate…for every beer we had we also had a Gatorade and water with it.  After golf we were a little early, so off to Union Jack’s Pub for some air conditioning, wings, and beer.  I got Brian out of the bar; that was a major accomplishment, on time and he seemed really surprised when we got to his house.  My work being done, I only made it to 10pm, then I had to go home and sleep.  I can’t hang like Training Payne can, I am still an amateur when it comes to Ironman training and partying.

Scott’s party was July 7^th at his house.  Thank god he has a pool because it was 103 degrees that day.  After I got Kristina from camp, we picked up Cathy, Emma, & Conor and headed to Scott’s.  Scott has a great pool at his house; the only problem was it was so hot that the pool water was warm, like a tub.  It was still better than no pool, but on a hot day you need a nice cool pool to relax in.  We had a great time at his party.  It was another long day for us.  Late in the day, it looked like a storm was coming so we packed up and headed home.  I had to do one more long ride so I wanted a nice restful sleep Saturday night.

During this Peak Block you train differently than the other blocks.  You essentially do four Bricks of bike/run with different emphasis….hour bike and 90 minute run…2 hour bike and 45 minute run….hour bike and 75 minute run...90 minute bike and 55 minute run.  As you can see these sessions each focus on a different discipline.  All still have a swim session on that day, but done later in the day.  The Peak Blocks still average about 16 hours of training for the week.

I’ll finish up this weekend down the beach at my parents house.  That will be nice for the kids.  Next week will be race week and the sessions are just to keep me loose and recovering from the past 6-months of training.

Here is Conor and Emma "helping" me take the bike off the car.  The seem excited to go back to Lake Placid and do a little more stuff this year since mommy is coming!

Tapering Down

Well I am closing in on Lake Placid faster than I realize.  It seems like yesterday it was February and I was just getting in the pool.  So far I have accomplished my main goal, and it is not even triathlon or training related.

We have raised a lot of money for special needs children through our events this year.  It started with the beef and beer, continued with businesses, and friends and family members.  It looks like we will go passed last years total.  For me that is what it is all worth...all the early morning swimming, miles biking and running.

On the training front I have managed to stay healthy so far...I probably just jinxed myself right?  Right now I am in the final two weeks of Peak training and then its taper time.  The past few weeks have been really good.  I had a week of vacation(6/18) at the beach with my family and used it as a training camp week.  It turned into almost 20 hours of training time, with two long rides of over 5 hours each.  The only bad thing about the week was I hit a big pot hole and lost my rear water bottle holders at some point.  Oh well!

I won't bore you with the past months details on each workout, but I know that in comparing last years actual totals to this years I am way ahead, but last year I dislocated my right shoulder June 1 and lost most of the month.  I still am not the most proficient swimmer, but I can handle the 2.4 mile swim.  I compared all of last year to this year, and am ahead in sessions completed for each discipline and averages per session for the swim and run.  The bike is just a little lower by .75 miles per session.  I have logged a few more longer >4 hours bikes rides, so I am hoping that helps.
Junes totals are below:
Swim: 6 hours--19,500 yards
Bike:29 hours--495 miles
Run: 25 hours--230 miles

June was super busy..end of school for three kids, vacation, Mooseman 70.3, and trying to still be a good husband.

Last weekend I had a bit of a scare.  While on my last long ride my phone starting ringing right in the middle of a long steep climb.  I did not answer it.  No less than 10 seconds later it rang again, I knew something was up.  Once I reached the top of the hill my text message ring went off, now I really knew something was up.  Short story is that my dad was admitted to the hospital with something called Global Amnesia.  At first it sounded like he had a stroke or TIA.  I had to cut my ride short, get a ride home so I could go to the shore and be with him.  It was a very scary situation, but he went home the next day is is feeling OK, just a little sluggish.

Here is Emma and Kaitlyn racing on the Slip n Slide with Conor being the Judge.

The Moose was Loose!

Ok, so I am writing this post as I am a full two days removed from Mooseman 70.3 half Ironman.  This way I can an honest evaluation and not an emotional one.  After completing the race and eating, I made the 7 hour ride home to Philadelphia without much trouble.  No leg cramping, just some minor right shoulder pain in my old dislocated area.

RACE REPORT:  Total Time was 6:09:33, 40 minutes off my goal of 5:30!

The race was awesomely terrible!  That is my honest answer.  When people have asked me “how was your race?”, my answer has been “terrible, but in a good way that made it awesome!”  I went up to New Hampshire on Friday with a member from my gym, Barbara Holbert.  I was staying in her son’s house, right on the bike course.  Ed Holbert and his family could not have been nicer to me.  They treated me great, like one of their own.  When we arrived Friday afternoon, he offered me a beer right away, my kind of “host” family.  They had a great house to stay in, it sure as hell beat staying at the camp site, which is what I was going to do.  I had my own room set up, but I felt bad I displaced his daughter from her room, but they assured me it was no big deal.

Saturday was a complete wash out.  I was going to ride part of the course and do a run, but Mother Nature had other plans. It rained like hell most of the day.  I felt bad for the people doing the international distance that day, because it was cold and wet.  Instead, Ed took me on a car ride of the run course followed by a ride through the big loop of the bike course.  When we made that drive, I knew it would be a tough day on Sunday.  The hills were steep, long, and winding.  I knew I would get the speed on the flats and downhills, but the uphills would be an energy sapper.  It was also Ed’s birthday on Saturday, so he was planning on a nice meal for all of us.  I also attended the Athlete’s Meeting just to make sure there were no last minute changes, and there weren’t.  After Ed’s meal it was light out by 9pm.

Sunday was race day.  I got up early, 4:45am, and headed to the race site only 15 minutes away.  I was in transition by 5:30am and realized just how much it rained on Saturday.  Half the transition was in water.  The race director had warned us this may happen, so they set up some bike racks outside the normal are with some tables as well.  I was lucky my area was just wet and not under water.  This was my first Tri of the year so I checked and rechecked everything 10 times.  Next thing I knew it was time to head to the water.

Swim course

We made the short walk to the water in full wet suit before the pro athletes even took off.  It was only 54 degrees, but the water was 64, so it was better in the water than one the land.  My wave was 7:24am, so I waited on shore until I was up.  Right on time my age group went in and they started us.  I always say, I am not the fastest swimmer nor the slowest, but I keep moving and try not to get caught up in the wash.  I swam about 40 yards off the line, just like at Lake Placid last year.  No events in the water and I felt pretty good, slow, but good....time was 39:17.

Off to T1 and did ok.  It was real muddy and soupy by the time I got in there.  Uneventful other than I should have used the wetsuit strippers....time was 3:54

On to the monster.  The bike course was crazy.  The first 6 miles were nice rollers.  The you headed out of town on into Groton.  That is were the climbs began.  I won't do all the details but I popped my chain 2x's which lead to two falls off the bike.  Since I was climbing when that happened both times, I was only going 6-8MPH, so over I went when I could not get my shoe un-clipped in time.  The climb is a 4 mile long energy depleter.  Just when you think it is over, there is a 16% grade you need to go over.  After the tough climbs you decent fast and some rollers.  Then repeat this loop again.  This is the section the Holberts were, right down on the corner from their house.  I let out a big yell when I saw them.  

The second time is worse.  No popped chain, but slow going up and energy wasting.  I had actually thought of calling it a day after the bike.  I thought about having to still run 13.1 miles and was mentally fighting myself.  After the loop you head down the other side of Newfound Lake for a tough climb, and a few rollers, but nothing too crazy.  I was demoralized knowing how slow I was.  I was shooting for 5:30, and knew I had no chance of that after that bike ride.  I knew I was slow on the bike but 3:27:28 was crazy slow.  I usually do 56 miles in 2:50, so 3:27 was killing me.

T2 was ok again, just muddy...time was 3:15.

Onto the run.  I was aiming for 1:40 on the run, but knew I was not going to do that after the bike ride.  I started off strong--3.3. mile split had me at 7:49 pace, right on goal.  Then the demons came in.  My Garmin battery died, so I had no speed, pace, or heart rate monitoring.  When the mental demons came, it was tough to shake them.  I considered again stopping and calling it a day after the 6.6 mile mark.  I would just DNF and tell everyone it was because I was "hurt" or the bike was too hard, or make some other shitty excuse.  Then I thought about Training Payne and SUCKING IT UP!  No matter what just keep moving forward.  Screw the pain from the bike, smile and be glad to be out there.  Drink some coke, have an orange, just don't stop.  

coming towards the turn around

heading down another hill

As I came up another hill on the run, there was my team support, the Holberts.  They cheered for me and that felt good to have some support out there.  Ed took some photo's of my pain.  I got through the run.  I heard many comments from the volunteers about my shirt.  My kids picked it out for this race, so they like the pictures of me with it on.

I did not have the best run, but I fought the demons and beat them back.  It was the only race or competition that I was ever in where I thought stopping was better then moving forward...what a mistake that would have been.  When I finished the run I knew that on that day, I gave the race all I could...run time was 1:55:39.

coming up from a small dirt road turn around

Now all my focus is on Ironman Lake Placid!

Golf and German Endurance Fest

It has been another long break from blogging.  Too much to really go into, other than it has just been crazy busy.  With three kids in sports, our annual golf outing on May 17, 2012, and training for another Ironman, I just have not had a ton of motivation to blog about why I am so busy and can’t blog.  Instead this post will be about our golf outing and my latest race.

Every year, the Abington Fitness Institute (my work) has its annual golf outing and raises money for Our Lady of Confidence Day School in Willow Grove, PA.   We had a great turnout and raised  $6,280.00 for OLC.  OLC is a school of special education serving children with Down Syndrome and other cognitive/physical impairments.  OLC has two locations serving children from ages 4.5-14 in Willow Grove, and 15-21 at Bishop McDevitt High School.  Our donation to Our Lady of Confidence will go directly to their Tuition Assistance Program, and will help many families.  The school is very appreciative of the support!  In seven years we have donated over $45,700.00 to their Tuition Assistance Program.

I wanted to offer a special thanks to the 50/50 winner who donated a portion of their winnings back to the event.  I also wanted to thank the staff and member volunteers of the Abington Fitness Institute for all their hard work in getting everyone checked in, making cookies for your bags, getting the gifts distributed, and for all their help in preparing for the day. 

Now, the latest race report. 

I competed in the Dirty German Endurance Fest (http://www.uberendurancesports.com/Dirtygerman.html) on May 20, 2012.  This event has a 25K, 50K, & 50 mile race distance.  I competed in the 25K (15.5 miles).  The race is run by the ÜBER ENDURANCE SPORTS Group.  This is the third race of theirs I have done.  They are awesome events that are a lot of fun, and not overly Type A’ish if you know what I mean.  Most of their races are trail runs, so the atmosphere is different.  Very competitive race, but a laid back event.  Lots of people dress up as German Beer Waitresses or in Lederhosen, so there are lots to look at.

The race itself was pretty good.  The start is a cattle shoot with everyone heading towards two 90 degree turns so you can hit the trails.  My plan was to try and carry an 8 minute pace on these trails, which would be pretty good.  Most of the race is single track, so passing is a little tough.  After the first 3 miles the crowd thinned and I settled in with a group of about 8 runners, 7 men and 1 women.  We were all around the same pace give or take the steepness of a hill, slipperiness of a rock, or depth of a creek crossing. 

We made a big loop, with a sort of figure 8 at one point.  Right around 7.75 miles I noticed it was just me the women together.  We were heading back to the start along a 2-mile section of paved bike path..nice and flat.  She had some support out there with her husband meeting her along the sections where the trail crossed a fire road, or the bike path.  I was slugging along, suffering from a few beers on Saturday night with Cathy and the Ellison Family. 

The last 4 miles are real technical, lots of switchbacks, tight single track.  No big deal other than the 50 mile participants are coming at you.  On one section I joked with three runners coming at me about a tight turn they would have and they needed a “blinker” so other runners could see them coming.  As soon as I said blinker, down I went right onto the shoulder I dislocated last year.  I thought I just ended my Ironman training, but I jumped up and the shoulder seemed ok.  Just some muscle soreness the next two days but no structural damage thank god.

When you get close to the finish line, about ½ mile out you can hear the German music and accordion, so you know you are coming down the stretch.  As we headed towards the finish I held back some so the lady in front of me could have her moment at the finish line area, she was in 2^nd place for women after all, and I could see her husband waiting.  Little did I know he was waiting because he had food for her 2^nd loop, she was doing the 50K.  I went on by and crossed at 2:01:13.  Good enough for 8^th overall and 2^nd in my age group.

Best Finisher Item!

2nd Age Group

This was my last stand alone run race, and now have Mooseman 70.3 in 10 days.  This weekend is my first BIG DAY training.  Saturday will call for 1 hour swim, 90-minute break; 5 hour bike ride, 90-minute break, and finally a 2 hour run.  Sunday will be recovery with a pool party at a friend’s house.  Gonna try and get back to the blog a little more, I think it helps to keep me motivated.