The Easter Bunny came!!!!

Well, it has been almost two months since my last post.  I realized that life sped up on me, work got crazy, and the kids started spring training for softball/baseball.  I know everyone is busy these days, but I feel like my life has sped up really quickly.

A few weeks ago I had my second race of the season, the Leprechaun Run 5 miler.  I have done this race before, so I figured I would give it another try.  A 5 miler in March is always good for me as a speed race.  This race usually runs at the Philadelphia Art Museum, but this year they changed it to the Philadelphia Naval Yard.  This venue change was easy for most of the runners.  You are not fighting for parking like near the Art Museum, plenty of free parking within the Naval Yard, just outside the sports complex of the Phillies, Sixers/Flyers, and Eagles.  It seems like more races are switching to the Navy Yard since the businesses are closed on the weekends, plenty of parking, and Xfinity Live is close by and offers post race specials on drinks and food.

I had a good race, 33:43 good enough for 17th overall.  Here is a good photo of me headed for the finish line.  The course was easy for me to get to, since its right off I-95.  This means its right along the Delaware River, so its super flat and fast.

We had our annual Beef and Beer fundraiser at the Bayou Bar and Grill last weekend.  This is always a great night for us, but it keeps me busy and nervous leading up to it.  I never really know how many people will show up.  We sell ticket before, but close to everyone says "I'll buy my ticket at the door."  This makes it a little nerve racking for me in trying to plan how many people are coming.  We sold only 20 tickets in pre-sale but had 62 people show up!  That is a great number for us because we had 47 last year.  As a result of the extra people, we were able to increase the amount of money we raised this year  to $1,690...what an awesome night.

Ironman training is in full swing.  I can't wait for the temps to rise so I can get out side on the bike.  When training for Ironman it takes everyone to help you, at least thats what I believe.  I have great friends who helps and motivate me.  Obviously my family helps a ton.  The trainer sessions have crossed the 3-hour mark and that is mentally tough for me.  To sit on the bike for that long, watch movies with the kids, and crank it out along with the IMLP course on the Computrainer is tough.  I'd much rather be outside.  

That being said I am committed to putting in the right kind of work this year.  Not just getting the time in.  Last year I believe I put the time in, just not the right time at the right effort.  This year the time and effort is right for training.  My family helps motivate me.  Here is Conor "motivating" me to get on the bike the day of our Beef and Beer when I was looking for an excuse to not ride the trainer because I thought I had too much to do.  He said I couldn't miss the bike if I wanted to be an Ironman agin.  He came back dressed like this using his best Darth Vader voice to get me on the bike and out of his room.  It worked...2:15 minutes later I was glad he got me on the bike!

Getting to it

Well, the first month of 2013 has flown by.  I am finishing up the Prep Phase of Ironman training and getting into a good routine.  I even have found the YMCA pool again!  I set up the Computrainer in the basement since it has been so cold outside and the shed is freezing.  I love that thing, I am really hoping it helps with my bike this season.  Don't mind the washer and dryer in the background, I have since moved it to the other end of the room, closer to the T.V. and in a perfect spot to set the laptop on a tray.

Here is my son Conor's trainer I built him out of wood.  He was starting to get mad that he could not ride when I did, so I built this in about 30 minutes for him with some extra wood out in the shed, he was pretty happy.

On Friday, Kristina and I went to West Chester University and talked to one of their classes, Adaptive Physical Education with Dr. Monica Lepore.  I had that class back in 1992 or so.  I had contacted Dr. Lepore because she runs a camp in the summer called Camp Abilities.  The board of I Tri 4 Downs had given authority to make a $1,000.00 donation to this camp, so I was there to make a presentation.  I talked to the class for about 15 minutes, then made the check presentation to Dr. Lepore and two of the seniors who work at the camp.

I had my first run of the year on February 2, 2013, the St. Anselm's 5k.  It was a really nice local 5k in my sisters neighborhood, 5 minutes from my house.  My nephew was running, so I told him I would do it.  It was a nice rolling route, with a little trail section.  I finished in 21.36, 15/247, 1st in my age group.  It was cold as hell that day so I was super layered.  I couldn't tell if I was slower because of the clothes or just slow because it was the cold.  Here is me and my nephew Matt after the race back in the gym trying to warm up.

Looking back and moving forward!

Well, after taking some time off after the Philadelphia Marathon, letting my body heal, and putting on some winter fur; I get back to it January 2, 2013.  Everything I do going forward will have one goal in my mind...REDEMPTION AT IRONMAN LAKE PLACID!!!!

Looking back at the year and doing an honest evaluation of how it went I feel as though I took the majority of my training for granted.  In 2011, I followed my training plan, hardly missed any sessions, had a pretty clean year eating wise, and really limited the junk calories of beer and soda.  Last year not so much.  I started the year about 15 lbs heavier and never cleaned up my diet and junk calories.  The whole year I felt slow and heavy, and it showed in my results in the early season.

Most of my races were repeats from 2011, so its easy to compare.  All my times were slower!  I did add some trail runs in the Spring season, which were fun, but not very triathlon specific.  My first triathlon of the year should have been an Olympic distance race.  Instead it was a 70.3 at Mooseman.  What a disaster that was, a 6:09:33.  That was one of the worst races I ever had.  I was limited to walk a few tough hills on the bike and walk parts of the run.  That is what happens when you miss bike sessions, cut them short, or in general just ride for the time instead of focusing on the goal of each session, building to be an Ironman.  As a USA Triathlon Level I Coach, I know better and would tell my athletes to be honest about what they are doing.  I think I assumed I could do the time and show up at an Ironman and be OK.  What a fool I was!

After the medical withdraw at Lake Placid, I did regroup for the end of the season.  I cleaned a few things up, re-focused my training, and trained race specific.  At the Tri the Wildwoods Triathlon I was lucky enough to finish in the top 10% overall, which qualified me for the Age Group National Championships.  A few weeks later at the Atlantic City Triathlon, I PR'd for the Olympic Distance by 10 minutes.  By  the end of September at Pocono 70.3, I had another PR by 15 minutes.  The prrof was in the pudding.  I ended the year with the marathon just to do it.  I had already signed up, but was not real eager to do it.  I slugged it out and went into the off season looking forward to no real structure.

2013 will be different!!  I have at least 4 triathlon's before LP this time.  I may add another if I feel up to it.  My training plan is written.  My mind is committed to each session with results in mind, not just getting through the time of the session.  I had my bike custom painted after Pocono 70.3 to give me a rededication to it.  I had a new front end put on it from Profile Design and Guy's Bikes.   I already have race wheels put on the side, ordered a Computrainer , and upgraded my Training Peaks account.  I am looking forward to 2013 and redemption at Ironman Lake Placid.

Home Marathon

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.