TRI AC

My cousin had emailed me months ago saying he signed up for his first Sprint Tri in Atlantic City-TRI AC in September.  After checking out the website, I signed up for it as well.  Next ting I knew, his wife and Melissa were registering for the Aqua Bike Relay Division for the International Distance event.  What a fun family affair!!!

It was another beautiful September weekend although the morning temperatures were a bit chilly.  We racked our bikes on Saturday and caught the pre race meeting.  Then off to Somers Point and the Historic Anchorage Tavern and Restaurant  for a nice meal on the big front porch and then early to bed.

Race morning was very chilly, but it was worth it to see the beautiful sunrise over the AC skyline.  Once the sun came up we warmed up and got ready for the swim.  It was a time trial start off of a very small dock, but it went smoothly.  The swim was in the Back Bay which is very shallow brackish water and protected.  I enjoyed the swim and it seemed to go by quickly without much bumping!  Getting out was a little tricky.  They had a short ramp that you could climb up onto or you could use the ladder onto the dock. Neither was great, but I opted for the ladder and that was a good choice.   I wore my new Xterra Velocity Speedsuit which was perfect!

The path to T1 was carpeted most of the way.  This was very much appreciated because they have some pretty picky grass there.  Unfortunately, there was a 10 yard or so long patch of gravel and sand that you had to ride through as you were leaving and entering the bike course.  I was told that several cyclist fell in this spot.  Hopefully they will correct that for next year.

The bike was pretty cool.....how often can you say you cycled on the Atlantic City Expressway...right through the toll booths!!!  The course was advertised as 10 miles, but my PowerTap showed it was only 9.  This was a little disappointing.   Back through the gravel into T2 and on to the run.

The run course went along a few blocks of city streets and then up onto the famed Atlantic City Boardwalk.  The local police were doing a great job, but traffic was a mess!  The Boardwalk especially fun for me since my family vacationed there a lot when we were kids.  The other exciting part was that the Miss America Pageant was in town and they held the Show Us Your Shoes Parade right there the night before!!  It was an out and back course with one aid station you hit in both directions.

On to the finish line!!  I felt good and really enjoyed being on the course along side my family!  Melissa and Nicki won their division, Jerry had a fantastic first sprint and I took home 3rd place in my AG!  There was a problem with medals at both the finish area and awards ceremony.  They actually ran out of Sprint Finisher Medals and they didn't have the Relay medals.  It was a shame because the medals are very cool!  They gave out International Distance medals to the Sprint people that didn't get them.  This was a disappointemnt to those racers wanting to document the actual race they did.  Race officials did make good on sending out the Relay medals about two months after the race.  I think with a few tweaks this race would be great.  Right now I will rate it a B.

S    10:48
T1  3:20
B    30:26
T2  2:26
R    30:07
Total 1:17:10

PowerBar Ironman Perform on bike, 1 PowerBar Gel

 

Long Over Due Race Reports....

I competed in two wonderful events in September but am a little late in adding them to this blog. I have been hard at work preparing for the Philadelphia Marathon and fundraising for Team in Training!  You can read more and donate at http://pages.teamintraining.org/epa/phil13/kgalinus.  Thank you in advance!

Bird in Hand 5K

First up is the Bird in Hand 5k which was held on a gorgeous Friday evening in Bird in Hand, PA.  For those of you not familiar, this is in the heart of Amish Country in Lancaster County, PA.  The start and finish are in a farmer's field with one of the best built Finish lines you will ever find-complete with white wooden fencing installed just for the race.  The course takes you on country roads, through farms on gravel roads, past one room Amish school houses, on grassy paths between cornfields and through water stops manned by Amish families.  Many locals run this race in their Amish garb, some even running barefoot (and placing very well).  

Festivities started with hot air balloons lifting up into the clear September sky.  The race went off without a hitch-except for the horse and buggy that led the front runners and fan support on the course was amazing!

We thoroughly enjoyed ourselves and the entire event.  After post race festivities there was also a bonfire complete with all of the fixin's for Smores!!!

They also were preparing for the BIH Half Marathon the next day...which got me thinking....and the next thing I knew it was Saturday morning and I was on the starting line!  The day started off with another balloon launch and it was fun to be out on the course and follow the balloons in the distance over farm fields.  Melissa road her bike and caught me at several spots along the way.  She even caught sight of a balloon touching down in a field!

Once again I have to say the course was great!  A few hills but beautiful scenery the entire way.

And the most unique race medal you will ever find!!  Hand made out of local horse shoes that were saved up and then hand welded with adornments-including "road apples"!!

The race benefits the local volunteer Fire Department and these folks are there to help anyone in need.  They sure know how to put on a great event.  It was a pleasure to give back to them.

I don't know of anywhere else that you can read inspirational quotes in spotless potta potties, get whoopie pies in your goodie bags and have  smores around a bonfire!!  It was also great to see many of my Pocono running friends there.   Great job to Act Sports Management and everyone involved in this race extravaganza!!  I give it an A+!!!!

You can read more about running in this area in Runner's World magazine.  http://www.runnersworld.com/runners-stories/running-with-the-amish

 PowerBar Ironman Perform, 2 Powerbar Gels

2013 USAT Age Group Nationals-Milwaukee, WI

I was notified earlier this year that my race results from The Nation's Tri last September qualified me for The 2013 USAT Age Group Nationals.  I had heard of the race and knew that it was held in Vermont last year.  I was surprised and honored all at the same time, but to be honest, I was disappointed they had moved the race to Milwaukee.  I decided to register anyway and then found out my good friend Nikki (who had a great race) had also qualified and would be making the trip.  Yeah!!!  Caravan on Rt. 80!!!  And so I headed out on Wednesday August 7th and met up with Nikki and Dar traveling west on Interstate 80.  I had been on that road many times going to and from college (Slippery Rock University) and always loved the beautiful views along the drive.   Once we got into Ohio the road really opened up with the 70mph speed limit and long flat stretches!  It took all 6 cylinders to keep up with their Subaru!

On the road

On Thursday we stopped at the Notre Dame Campus and enjoyed the sites and some shopping before heading out.  A quick stop in Chicago to pick up Melissa at the airport and on to Milwaukee.....and what a pleasant surprise Milwaukee was!!!  It is a city filled with great architecture, a scenic River Walk, a beautiful art museum and views of Lake Michigan.  The city proved to be a great host to this year's USAT Age Group Nationals.

Downtown Milwaukee

The River Walk in Milwaukee

The Art Museum of Milwaukee

We picked up our packets at the expo and took advantage of the practice swim held at Discovery World.  They did a great job with support and safety vessels for the practice.  We also had the opportunity to meet up with the Great World Champion Chrissie Wellington.  I don't know how she manages to always have a smile on her face but she does!!   Thanks Chrissie!!

With Chrissie!!

Race morning was much more calm than any other I have experienced.  The hotel lobby and breakfast area wasn't even busy.  I think it had something to do with how spread out all of the swim waves were.  The race started at 7:30 and the last wave didn't set off until 10:12.  The water was calm and the temperature was just right and also wetsuit legal.  I felt great on the swim.  I waited 10 seconds after the start and then stayed to the left.  I didn't get into any crowded areas until the last turn when the wave after ours caught up.   I found myself drafting on the home stretch.  The climb out of the water was on a pretty steep ramp, but they had several staff members there giving us a hand.

The swim was held in a great little cove-this was the practice swim set up.

Race morning waiting on the dock of Discovery World for the in water start.

On to T1 and off with the wetsuit.  The bike started out along the flat Lincoln Memorial Drive and did a 180 turnaround following the same road back.  Then it was onto I-794 and a climb over the bridge and onto South Lake Drive.  Next we rode through the cities of Saint Francis and Cudahy, another 180 turn and back to transition.  There were some beautiful views of Lake Michigan along the way.

Leaving T1 for the bike segment

T2 went smoothly and I set off on my run which went along the lake and through Veteran's Park on Lincoln Memorial Drive.  My plan was to start out slowly, build my pace and try to really push the last two miles.  Unfortunately, I started out a too fast to follow that plan.  All in all I felt good, I just didn't run the pace I had hoped.  The finish line was set up beautifully with flowers, flags and a red carpet.  Nice job USAT!  You can see from the photos that I proudly displayed my finisher's medal!!!

The Finish Line before race day

On the run

Before getting to the race, I had hoped to finish in the top 25 to have a chance at representing the USA in World's next year in Edmonton, Canada.  I realize now that was a very lofty goal considering the competition was the cream of the crop from around the country.  I finished 67th in my AG but am still proud to have qualified and completed the race.  I also got to meet up with two fellow PowerBar Team Elite Members that were racing and to cheer them as they flew by me on the run!!!  I will hope to break into the top 50 if I qualify for next year.

The rest of our trip was pure vacation enjoying the sights of Milwaukee, Chicago, Notre Dame and Slippery Rock.  A few deep dish pizzas, several choruses of Willie Nelson's "On the Road Again", lots of corn fields and three Bob's Subs later we were back home and trying to catch up on laundry and emails!!!  What a great trip!!!

Post race in front of the Milwaukee Art Museum

Our second deep dish pizza of the trip!  Gino's East

The beautiful pool at our hotel in Chicago-The InterContinental

Rainbow over Chicago

Lake Michigan beach in Chicago

Millennium Park Chicago

Trump Tower Chicago

Chicago Tribune Building-our hotel has the goldish dome to the left of the Tribune Building

The Dome at Notre Dame-the Main Building

"Touchdown Jesus" on Hesburgh Library

The famous locker room sign that all players touch before going on the field

On the field at Notre Dame Stadium

You just HAVE to get a Bob's Sub when you visit Slippery Rock!

The Race Details

1,500 meter Swim  38:17
T1  3:18
40k Bike  1:28:35
T2 1:50
10k run     1:04:59

Total  3:17:01

Pre race-PowerBar Fruit Blend
Bike-PowerBar Perform, 1 PowerBar Gel, S Caps
Run-Gatorade on course, S caps, 1 PowerBar Gel
Post race- PowerBar Recovery

The DQ Vincentown Sprint

This past Saturday I raced a sprint tri, my first sprint in quite a while.  It was the DQ Triathlon/Duathlon/Aquabike at Vincentown.  I have to tell you right off the bat - it was fun!!!  The race was set in the cutest town ever, Vincentown, NJ.  Just driving into town made you feel good.  It was a charming Main Street and side streets were filled with nicely cared for homes.  

As the race name implies, they had something for everyone offering a sprint tri, duathlon and aqua bike as well as a team option.   Transition was set up in Mill Pond Park on Race Street-how appropriate!  The 400 yard swim took place in the Vincentown Mill Pond.  The water in this pond was very calm, but it was also very dark.  I believe someone said it is from the tannins that get washed in from cedars and is actually called Cedar Water.  It was so dark that you couldn't see you own hand in the water in front of you, let alone another swimmer or their feet.  It was like swimming with your eyes closed!  I started in the back of my wave and did quite a bit of sighting.  It wasn't a fast swim, but I felt good and had no "breath" issues like last race.

It was a short distance from the swim exit to transition and they had laid mesh fencing down to run on.  No problems in transition and out onto the bike course.    It was described as flat and fast and they weren't kidding!  I felt good and made sure I was taking in fluids since it was already in the 80's and sunny.  On my second  loop I saw an older man down on the ground next to his bike and the ambulance approaching.  I did ask about him later and they said he was ok and did not have to go to the hospital.  I never found out what happened, but was glad he wasn't injured.  The course took you past homes, farm fields and horse farms and was quite enjoyable.  This was my first race with my new HED wheels and they felt great!  Back to town and into T2.  No problems again and out onto the run course.  We ran a short stretch on Main Street and then onto some side roads and into a small development before rejoining the same road the bike course followed into town.  By now it was easily into the 90's and I was thankful for some shade on the course.  My heart rate started out around 155 and I made that my guide, trying not to go over that number.  It made for a slower run, but I felt good and didn't have to walk.  My nutrition and use of electrolyte capsules must have been ok for the conditions.  The finish was right next to the transition area in Mill Pond Park and there was a nice crowd there cheering us in.

The award ceremony was held in the local Fire Department's building.  They had all of the bay doors open and had plenty of chairs out making for a comfortable time.  I ended up third in my Age Group and will make this piece of "hardware" a Christmas ornament!!!  They also had some random drawings for things like RoadID and Rudy gift cards.  I was super lucky again and won a certificate for an Xterra Wetsuit.  Everyone is telling me I should play the lottery!!!!

It was so nice to done so early in the day.  I still love the longer courses, but I think I will start adding more Sprint and Olympic distance races to my schedule.  We had plenty of time to stop and get some delicious NJ blueberries, eat breakfast and be home in the early afternoon.

Swim 9:49

T1  1:37

Bike  49:19  (18.2 mph)

T2 1:12

Run  32:37  (10:32/mi)

1:34:32

Bike: PowerBar Ironman Perform, H2O, 1 gel, S Caps

Run:  H2O, S Caps

Swim Lessons at the Patriot Tri

A week ago today, I was back in East Freetown, MA for the Patriot-a Half Iron distance triathlon.  Melissa and I have done this race the past two years (Melissa the AquaBike).  We love the venue and the great job that Sun Multisport does to make this a super event.  We got into town Friday afternoon and met up with good friends Nikki and Darlene at the packet pickup.  All went smooth there and we drove the bike course with them.  It is a picture perfect New England course complete with cranberry bogs, scenic ponds and classic NE homes.  After the course preview, Melissa and I did a short ride and then I did a short run.  We both felt great and ready to race.

We got to transition early on Saturday and got our gear set out.  I had time for a short run warm up before we did our swim warm up.  The water temperature was 65 and felt great.  I opted for my sleeveless wetsuit which felt fine in the water.  We had done an open water swim the week before and I had used my full suit.  The water here was definitely warm enough for sleeveless.

Before I knew it we were standing on the shore as the race started.  My wave went off at 7:12.  I found myself at about the middle of the back end of the pack    as we set off on the swim.  That is when I experienced something I have never experienced before.  For some reason, I felt like I just couldn't get a deep breath of air.  Shallow breaths were all I could manage and all I saw were thrashing arms around me.  I tried breast stroke and still couldn't get a deep breath.  I made my way to a lifeguard on a paddle board.  I told him that I don't usually have any trouble on the swim.  He thought it may be because of the water temperature, but I told him that seemed fine.  I stayed with him for a bit and then started to swim again-still feeling like I just couldn't take a deep breath.  Should I turn back?  Should I have them take me back?  Should I rest a minute?  I just wasn't sure what to do.  Now the neck of my wetsuit seemed tight.  I tried to open the Velcro closure on the back of my neck, but it wouldn't budge.  I made my way over to another lifeguard in a kayak.  The young lady there opened up the neck of my suit and commented on how tight the Velcro was.  Maybe that was the problem....off I went again with the same results.  Then I remembered a race report I had read recently of some friends that did the Black Bear Tri.  One of the fellows who is an excellent athlete had done the backstroke and still had a good race.  I quickly turned over on my back and did backstroke.  I was feeling better and tried the front crawl again, but with the same feeling of only shallow breaths.  By now a few other waves had passed me and made me feel even more panicky that someone would swim over me while I was struggling.  I made my way to the third lifeguard in another kayak.  I explained what was happening and hung on again for another break.  Her name was Sue and she started to engage me in some conversation.  I wondered if that is a technique they use to help calm swimmers in this situation.  She was great as all of the other lifeguards were and I thanked her as I took of again swimming.  At this point I was almost to the first turn buoy.  A short swim across to the next turn buoy and then a straight stretch in.  I continued to use my arsenal of swim strokes and made it to the turn.  Now my breathing was starting to get back to normal.  By the first or second buoy after the turn I was finally in a rhythm and able to get my breathing back.  Wow, what just happened!!!!  I just couldn't figure it out but was super excited to make it to the swim finish and on into transition.  

Yeah, I survived and made it through whatever that was.  Now onto the bike course.  My plan was to ride the first of two loops conservatively and try for a negative split.  I knew my swim time was going to be way off of my usual time, but tried to put that behind me.  All was going well until about the 23 mile mark. There were several riders around me and I didn't see a pot hole.  I did feel it though!  Oh boy I hate when that happens.  Before long I felt my steering start to get wacky and saw that my front tire was flat.  Oh well, what else can happen today!!  I got the tire changed and got back in the race.  Would you believe that about 30 seconds later the bike support truck went by....if only they were 5 or so minutes earlier!!!  My second loop went smoothly, but I could feel my power slipping a little and my speed drop a bit.

Back into transition and out on the run.  I felt as though my nutrition on the bike was good and I had gels, S`caps and my fuel belt with me for the run.  It was a beautiful sunny day, but we found the temperatures rising.  Soon I was walking the hills and the water stops.  Most water stops also had ice which I used to help get my core temperature down.  One of my goals for this race was to run the final hill.  Last year I walked that hill and saw a woman in my AG pass me there. I didn't want that to happen again and was happy that I ran that entire last hill.  I felt good on the last mile and through the finish.  But still I wondered what in the world happened in the swim......

On our drive home on Sunday, I couldn't help but wonder if I had a panic attack in the water.  If it was, then it was my first ever.  Maybe it was just feeling a little anxious.  Whatever it was, it was scary.  I know that trouble in the water can be a very dangerous thing, especially in the sport of triathlon.  I was happy that I worked through it, but it still puzzled me.  I thought of past races and where I normally seed myself...maybe I should have been back further....maybe I should have waited a few seconds before starting out to let the group get ahead of me...maybe I should have gone to the left of the buoys to get away from every one like I did in Lake Placid.  Maybe I should have done a practice swim in my sleeveless suit before race day.  Maybe, but I'll never know.  What I do know is that I should have mentally prepared a little better while waiting in the start corral.  I should have reviewed my start strategy and how I planned to race the swim.  I know I didn't do that at all that day.

I called my coach the next day and described what happened.  He didn't think it was a panic attack-just some anxiety.  He said he always instructs people to float on their backs to get their breathing back and relax.  That made me feel good since I resorted to backstroke.  I had also been stressed quite a bit over the last month or so and had been fatigued leading up to the race.  That probably played a role as well.  Trouble sleeping and moodiness should have been red flags to me, but I chalked them up to losing my good friend and kitty PK.  I probably wasn't at my peak for this race.  He also pointed out that struggling in the water like that takes a lot out of you physically and emotionally which catches up with you as the race goes on.

Some might say that I should have called it a day when things went wrong in the water.  I am really glad that I didn't head back to shore.  If I felt in danger I would have, but I never got to that point.  Pushing through and finishing the swim was the best thing I could have done.   From that point on I just wanted to complete the race.  My times were slower than last year (except for my transition times which improved), but I learned a ton from that swim.

I went to the pool that Monday just to make sure I felt OK in the water.  Now I can't wait to get another race in to assure myself that everything is good with my swim.  Congratulations to Melissa, Nikki and Dar who all had good races!!   Thanks for the swim lesson Patriot!  See you next year!


S-59:18
T1-3:40
B-3:40
T2-4:37
R-2:21
7:31:02  11/12 AG


Bike - 2 Bottles PowerBar IronMan Perform, 3 gels, 3 S Caps, 1 1/2 Bottles H2o
Run- 2 7oz bottles Ironman perform, water, 2 gels, S caps

ps...I didn't even take my camera to the race this time.....I guess that was a sign that it was going to be out of the ordinary!