Philadelphia Triathlon

June 23, 2013

Total Time:  2:27:49

188/1292 overall

15^th in AG

Swim:  25:17

Bike:  1:13:31

Run:   43:20

The Philadelphia Triathlon is my home race.  No travel expenses, hotels, or long drive, so it is nice.  I was on vacation the week leading into this race so I was feeling pretty good and prepped for it.  Having just come off Eagleman 70.3, I was feeling fit and confident.  I did not over do-it on vacation so I knew if I stuck to the plan I would be ok.  I checked in on Saturday on my way home from vacation.  I left Cathy and the kids in the car as I got all the race swag and goodies.

It was a perfect morning for a race, but it was going to warm up a lot.  Race morning I left a little earlier than normal since they said they would be doing a check of all bags going into transition.  The race organizers also wanted us to use the provided clear plastic bags they gave us to make it easier getting in, so I did that even though it would make carrying them a little harder.  I parked just outside the expo area just of the main section around Memorial Hall.  Once I was set up in transition, I had to board a bus to get to the swim start.  It was an easy walk to the bus for the wait for my wave. 

I tried to remain calm and patient as I waited for my group to be called to the start.  There was no mass start, so you got sent into the water in groups of about 10.  A safe start, but it takes long.  I tried to swim steady and practice sighting along the way.  The Tri Rock series took the race management this year.  One of the nice features for the swim was distance numbering on the bouyeys, so you would know how far you had gone.  Before I knew it I was at the 1400M sign and heading for shore in just over 25 minutes.  T1 was easy and quick, the wetsuit came right off and I was ready for the bike in just over 3 minutes.

The bike course is great.  You travel through Fairmount Park on a two loop course.  It has four nice hills you do 2x’s each over the 24.8 mile course.  You have nice technical sections, short steep hills, fast down hills, and flat “get it done” areas.  You do have to watch for the less experienced triathletes.  I am not super fast, but I cannot count how many times I had to say “on your left” because someone was drifting over to the double yellow lines as I passed them.  I tried to maintain an even pace of 20MPH through both loops, which I did according to my Garmin.  In T2 to get ready for the run and I realized I had no water pack for the day, forgot to pack it.  Oh well, I would rely just on the aid stations in super hot/humid conditions!  Nice T2 in 2:28.

The run is a nice, flat course.  The first almost 3.5 miles, is along the more shaded section of the Martin Luther King Drive.  It has a nice tree canopy that offers plenty of shade.  Through the shade, I could feel how hot it really was.  By the 2 mile marker and aid station I was pouring water on my head and ice into my shirt and shorts.  The last 2.5 miles is all along the open and exposed section of the MLK heading towards the Art Museum.  Nothing but asphalt reflecting the sun right back into your face and body.  They had tubs of ice cold water with towels…perfect to wrap around you neck for some relief or to cool off your face and arms.  I finished with a nice kick to the end, not allowing anyone to pass in the last .5 miles.  I was aiming for less than 45 minutes and came in at 43:20. 

After the race I had to get home fast to pick up the family and head to our friends house that was hosting an event to benefit I Tri 4 Downs.  It was a Girl Scout Triathlon called ‘tri a tri for I Tri 4 Downs’.  The girls did it as their service project and secured “pledges” from family and friends.  They raised $420.00 for I Tri 4 Downs!  I cannot thank Janene Geiss and her troop for an amazing show of support.  The athletes swam in the pool, rode bikes around the block, and ran around more than half the block.  After the event they had their regular meeting and were awarded Triathlon badges! What a great afternoon!

The Eagle had landed

Eagleman 70.3--5:17:38

Swim 41:30

T1 2:01

Bike 2:48:25

T2 3:38

Run 1:42:04

This would be my last long distance race heading into Lake Placid.  I had signed up for this race in 2011, but dislocated my shoulder right before, so I had to bail out.  I was going down alone, so it was nice that I only needed to pay for the camp site as my accommodations...$30 for the night!  I headed down on Saturday, June 8 after Conor’s baseball game.  The ride down is easy, but it takes almost 3 hours.  Check in was smooth and easy.  Tri Columbia has been doing this race for years, well before Ironman took over the name of it, so they have it all tight and orderly.  It rained like hell for a few days before hand so the transition area was a muddy mess, but nothing can be done about that.  I stopped and got some pizza then headed to the high school for the camp set up.

I did have a tough time sleeping, missing my bed and wife I guess.  Race morning was nice.  I woke up and packed the tent up and headed right over to the site.  There is limited off-street parking, so you must be there early.  I got a spot right outside the park, in front of the local YMCA.  I was at the bike early and got everything set up just outside the mud.  My spot was nice, just to the right of the swim in, so it was easy navigation.  I met up with some folks from the Philadelphia Tri Club before hand to rest and relax.  My wave was one of the last to head into the water, but we were also the largest so they had to split us into two groups and I was in the second group.

The swim is a rectangular swim.  The Choptank River was a little choppy that morning, I guess the tide was shifting because there was hardly any wind.  I had a descent swim.  Sticking to my usual plan of moving forward without sinking.  At one point I did look at my watch and had to pick up the pace because it seemed like I was just swimming and not in a race.  My watch confirmed this when I got out of the water in 41 minutes..terrible but I’ll take it. 

T1 was very muddy.  I basically carried my bike 90% of the way up to the dismount like.  The bike is a nice flat course.  That makes it tough because you just put your head down and try to hammer the whole time, no coasting on downhills or standing breaks going uphill.  You ride through some neighborhoods and then parts of Blackwater National Wildlife Refuge, which is normally hot and windy. This year the heat was there, but the wind never showed up.  I had a goal of under 2:50 for the bike and finished in 2:48, almost 20 MPH so I felt pretty good coming off the bike.  My main goal was to practice race day nutrition with salt and GU on the bike.  No GI distress, so mission accomplished.  The last 15 miles of the bike you could feel the heat picking up, so I tried to get some extra fluids in.

Look at the mud!

T2 was super muddy with everyone coming in from the bike….it looked like a cyclocross event.  I was feeling good coming in.  I didn’t even try to clean my feet off, just put my socks and shoes on and headed out to the run.  Heading out on the run you go through a super nice stretch of houses that are right on the Chesapeake Bay.  From the looks of some of the houses, I am guessing 1 million at least.  They have their own “Lava” field for a little stretch, just black asphalt and no shade, but they put out a few cool signs.  The run heads out to a long stretch of road without much shade or fans.  The people who are out on the course are awesome, but just not many.  Coming back in the heat was really taking its toll on people, lots of walkers.  I hit the aide stations for ice and to refill my water bottle I was carrying.  Coming back to the town is nice, lots of parties going on it looked like.  I felt real good on the run and was hoping to go under 1:45.  Finished in 1:42!  I passed 52 people in my age group on the run, so I know I was going strong.

Eagleman is well known to the pro's, and a well run Ironman 70.3 since it is the only one that still has Kona slots offered.  I saw Miranda Carfrae walking back from the bike.  She apparently had a medical issue with her hamstring and glute muscles locking up.  Meredeth Kessler got hit by an age grouper who crossed the double yellow lines of the road and wound up in the hospital.  Lots of pro's come out for Eagleman, Andy Potts won the mens race.  I would definitely go back for the race itself.

I Escaped the Cape

Well, how do I possibly describe one of the best events I have ever participated in.  And when I say best, I don’t mean I had my best times swimming, biking or running, because I think I have done faster races.  I mean best because of the atmosphere, venue, fans, safety personnel on site, and race directing from Stephen Del Monte from DelMo Sports.  Cape May, NJ in June, just before the crowds of summer starts is awesome.

Overall time 2:11:38

swim:  21:40, T1: 4:28

Bike:  1:10:38, T2:  1:20

Run: 33:30

We had another busy Saturday before the race but headed to the shore right after Conor's baseball game.  Once at the shore, my dad and I went over to the race site, the Cape May Lewes Ferry Terminal.  It’s a short drive from their house, which is nice.  We made it just in time to hear most of the athlete’s meeting with DelMo Sports.  The meeting really focused on the swim, since we would be jumping off the Cape May Ferry, 1 mile from the swim exit.  The check-in was smooth and easy for me.  I am guessing I missed most of the crowd by going in the later afternoon to rack my bike and pick up my swag!  Saturday night I could not contain the kids so we headed to the boardwalk for some quick amusement rides.

Race morning always comes early, 420am this time.  I triple checked my bags Saturday night, so I was ready to go once I got dressed and had a little to eat.  There would be off-site parking for all athletes and spectators, only a 5-minute shuttle ride away.  I arrived at 5am to the parking and was on a bus and at the venue by 5:15am.  Something new this race was the increase of Police.  When we exited the bus we had to put our bags on the ground so the K-9 unit could take a “sniff” at them.  After that, Police checked our bag before we could go into transition….what a different experience.  Since it was a Ferry Boat in water start, there was lots of extra security all around…ok by me and made me feel extra safe. I was set up and ready to go by 6am, so now I just had a long wait, but my spot in transition was right near a grassy area so I could sit, lay, and relax.  Before I knew it was time to board the Ferry.

An in water start is tough.  Now imagine an in water start jumping off a boat with a strong current, high winds, and regular waves.  The Sprint distance people went first and you could see just how fast the current was.  It takes a while to get a few hundred people to jump off a boat so I knew we would be waiting and not making our 830am start time for the Olympic distance.  For me, this was no problem, there is nothing that can be done but sit back and relax.  For others you could see the angst in their face that it was taking longer than expected.  Once all the sprinter went off, they moved the boat to our starting point.  I made sure to get as close to the starting area, since they had pretty much abandoned color coded cap waves, and just went with lets get everyone moving.

I made my way to the “jump” point. Boy did that look far down, but really only about 10 feet.  I jumped with no issues and realized right away that the current was fast moving towards the swim exit.  Nice for me because I really don’t enjoy the swim as others do.  I stayed calm and steady, not worrying about the current, or waves, just focusing on sighting and my stroke.  I made it out in 21:40, thanks to the current for that time.  The run to T1 was up the beach and just a short jog on the pavement.  The wet suit came off a little easier this race compared to Black Bear just 2 weeks ago.  Here is the jump off!

The bike is a nice flat and fast loop done twice for the Olympic distance.  There is one bridge that we crossed twice, which meant 4 short steep hills.  I was feeling pretty good on the bike with my pace right up until I got a rear tire flat around mile 15.  It took me way too long to change that flat. Probably over 10 minutes fumbling with the tools, the tube not wanting to stay in the tire, and cutting my thumb and knuckle.  After changing the flat I realized I was in the small gear the whole time, I guess thats why so many people seemed to be flying by me and I was spinning just to keep up.  Along the bike course I spotted my old college roommate Scott, who was spectating.  Overall the bike was nice, I was just disappointed in my time.

Coming in off the bike I felt great, since I had a 10-minute rest fixing a flat.  I was off to a nice tough run starting along the beach, soft sand until we made it to the harder packed sand since it was low-tide.  We ran along the beach for maybe .7 miles then headed to the street.  The road was hot, and I forgot to take my water pack.  The run was challenging due to the portions on the beach.  The turn around was crossing back on the beach, another tough section of all soft sand.  The course returned the same way going out and had a great finish area, a nice long straight away along the water front.

 The race was well run and organized as always from DelMo Sports.  Pictures are free and the post race area was awesome with lots of things for the kids, and adults alike.  I had a blast doing this race and will continue to go back as long as they have it.

A long time coming

Well it has been another long break from blogging and figured I needed to get back to it.  It’s been full of the normal reasons not to write everything up, kids, work, and life getting in the way.  Since the Leprechaun Run, I had the Bucks County Half Marathon on 4/14/13 and finished in 1:32.45, good enough for 21^stoverall out of 580; 4^th in my age group, and 16^th man overall.  The race was in Tyler State Park not to far from home.  I never even realized that park was that big and that tough inside for running.  It looks like the training is coming along nicely, and the bike is finally getting miles on the road.  I am still lugging around some extra weight, so I need to clean up my diet big time.  I still am not a huge fan of the pool, no offense swimmers, but I get in and train so I will have a good day and not sink! 

Black Bear was this past weekend, May 19th, up in the Pocono's area at Beltzville State Park. I woke up super early, 4am, to get myself together and make the ride up to the park before the traffic got too bad.  I hit the road by 430 and arrived at Beltzville State Park by 550am.  The ride up the weather was terrible, raining, chilly, but not much wind.  Once I arrived, I checked in, found my rack for the bike, and looked over the swim exit.  CGI runs the event and they have a nice smooth operation.  Stephen Delmonte, from DelMo Sports, was the MC during the event trying to keep everyone up to date with weather conditions, water temperature, and needed items from panicked triathletes...my favorite was the person looking for a helmet!

This was my first triathlon of the season, so was anxious to see how it would go.  I was using the day as a training day, not a racing day, but I still wanted to have a good day…ie no injuries, practice nutrition on the bike, workout the bugs for transitions, break in a new race top and shorts, do a tough bike course, and have a good run off the bike. While waiting for the swim, Stephen kept reminding us of the descents on the hills, it is the Pocono Mountains after all, to be in control since it was raining and did not look like it would stop during the race.

The swim was a nice rectangular swim with different turn bouys for each distance of race, sprint, olympic, and half ironman distance.  I was in the 4^th wave to go in to the water, so it was not too crowded.  The water was cold!  They claimed it was 64 degrees, but it felt much colder than that.  I had an OK swim with a time of 29:24, under my 30 minute goal.  I always say I am not the fastest swimmer, but just want survive and hot get injured by a flying elbow, foot, or hand.

Transition one was a tough one for me.  For some reason I was having trouble with my wet suit and getting it off.  I already had my race top and heart rate monitor on so that saved a little time.  Pulling arm warmers on a wet body is also tougher than I remembered.  I was still ok with a 3:37 time for T1, but this was why I wanted a training race…to work out the kinks.

Off to the bike course.  Overall the course I am sure is beautiful with nice views and fast drops.  Unfortunately, it was raining/drizzling so you needed to be focused on the road and look around too much.  I made sure on the down hills I was in control…I know it cost me time, but I saw some road rash on a few guys on the run and it was worth it.  I was having a problem with my Garmin 910 and getting it to show my splits correctly.  After fooling around with for a few miles, I just reset it to bike only mode so I could see my distance, MPH, time, and heart rate...no big deal since I wanted a training race…to work out the kinks.

Transition two was a little better.  I only needed to get socks and sneakers on, helmet off/visor on, water bottle holder on, and reset Garmin for running. T2 time was again ok for me 2:53, but this was why I wanted a training race…to work out the kinks.

Off to the run.  The run was a really nice run.   It was on a wide trail, no single track.  If it wasn’t raining I am sure I would have appreciated the shade canopy the trees made.  The run was nice, with a few tough sections.  At one point we ran across the overflow area for the Beltzville Dam, pretty cool view. We even headed down a trail section to the bottom of the Dam, but we had to come back up, so that was a lung burner right around mile 3.  The payoff was running across the Dam, which it usually closed to all traffic.  The views were awesome out across the Lake.  You then doubled back the last mile through the shade canopy.  Here I remember passing 2 guys in my age group, I had no idea that would payoff.  I finished the run nice and easy.

Results:

2:46:09--64/227 overall--3rd in AG

I have suffered through 1 injury that was significant.  Back in April I stepped into a hole at a field where Kristina was playing.  It was a deep hole, and luckily I did not break my leg.  Anyway I had 2 small cuts on my right leg.  When I finally got home, I cleaned the cuts, put Neosporin on it, and covered it with a band aid.  Each day it seemed to get a little more red.  So I would put more Neosporin on it after cleaning it.  One day turned to 3, then 5 , then I stopped swimming because it was really gross and oozing a gold colored liquid.  Finally I saw a doctor and he gave me Cephlax antibiotic.  After 3 additional days it was still gross, so I called my family doctor and went in for a visit.  When the doctor looked at my leg she said right away I was going to the ER!  She thought it could be MRSA.  I was thinking they might have to cut my foot off if it was MRSA and not able to be controlled.  I thankfully was only in the hospital for 28 hours.  Six doses of high powered antibiotic through an IV, and the Infectious Disease Doctors come in and tells me it is Contact Dermititis and to put hydrocortizone cream on it and it will be gone in a week...and no Swimming but biking and running ok.

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.