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!

Movie Madness Half Marathon 2013

I was looking for a half marathon to run in preparation for an upcoming 70.3 tri. Mid May worked into the schedule nicely and I set out to find a race not too far from home.  I found the Movie Madness Half Marathon in Grantville, PA put on by US Road Running.   I stayed with good friends the night before and from their house it was a 40 or so minute drive to the race start at the Hollywood Casino at Penn National Race Course.  It had been years since I had been to that area and I enjoyed my early morning drive very much.  On my way there I passed through the outskirts of Hershey and a side road took me right through the Hershey Country Club.  It made me smile and brought back memories of attending LPGA Tournaments there in the 1980's.  As I got closer to the Casino, I could see the beautiful foothills of the Appalachian Mountain Range.

Packet pickup was quick and easy and I had plenty of time to pin my number on and warm up.  At the other end of the parking lot you could walk right up to the race track and watch the morning workouts.  It was warm, but overcast and there was a bit of wind.

The Fun Run Trophy Fetch was first up and a lot of fun to watch.  The trophies were all lined up waiting to be "fetched" and taken to the finish line.

Next up was the half marathon.  Most races start with "runners on your mark, set and a shot or horn".  In keeping with the Movie theme, this one started with "lights, camera, action"!   I had no idea what the terrain was like, but I knew the course was an out and back that went away from the mountains.  The start was a fast downhill and I made an effort to hold back.  From about the end of the first mile to the last mile (which was mostly uphill), the course was like a roller coaster!  If you like running rollers then you would love this course.  There were a few steep climbs in there as well-one that culminated with a run through a cemetery.  How appropriate!!!!  I just couldn't get in a groove with my pace and  ended up walking through the water stops and on a few steep climbs.  Luckily it stayed cloudy to help keep the temperatures down.  All in all I was happy with my finish and to feel good especially since it was such a challenging course.  This was my longest run since Disney!  There weren't many water stops on the course, but they did offer water and Gatorade.  One was stocked with gummie bears too. 

Post race food was a little sparse-some slider sized sandwiches, chips, popcorn and gummie bears.   I always have my PowerBar Recovery Drink, so I wasn't too concerned about the food.  I knew there would be plenty of places to stop on my drive home as well.  As for swag, the race packet included a nice tech T-shirt, 13.1 sticker and a full color bib.  There were plenty of awards for overall and age group winners as well as costumed runners.  Double kudos to anyone that ran this course in a costume!!  I ended up 1st in my AG and brought home a Tony!!!  I'm ready for my close up Mr. DeMille!!!!!!

On course:  Water, Gatorade, 2 PowerBar Gels

The Icicle Metric

Yesterday we traveled to Newark, DE for the Icicle Metric sponsored by the White Clay Bicycle Club.  Let me begin by saying that this ride generally lives up to the name and did so again this year.  Brrrr.  I've lost track of how many times we have done this event, but I will tell you that it is always a great day of riding.  When you think of Delaware, you may think of flat.  WRONG!!!  Not in this part of the state!   The ride leaves the campus of the University of Delaware and within a few miles you are out of town passing orchards, streams, farm lands and parks.   The courses cross into Maryland and Pennsylvania while weaving back into Delaware.  You have the option of 35, 50 or 100 km routes and all include a very well stocked food stop.  GPS files are available for all routes as well as cue sheets and one souvenir per rider.  If you are lucky you will get one of the cue sheet holders before they are gone!  We missed out this year but picked up a rear blinky light and a water bottle instead.  The stop is at a school which gives you a chance to use the facilities and get warmed up.  You can refill your bottles and choose from a great buffet of fruit, cookies, brownies, trail mix and PB&J sandwiches - just to name a few things on the menu.  Of course when you leave there you will be climbing...again.

Last year had milder temps but with lots of rain.  This year we had bright sunshine with temperatures in the 30's and some wind.  It made for a very nice day of riding!  WCBC scores an A+ again!!!!  See you next year!

-PowerBar Ironman Perform
-PowerBar Gel Blasts
-1 PB&J on squishy white bread
-H2O
-1 brownie and some trail mix for the way home  :-)

A Magical Time at Disney's 20th Anniversary Marathon Weekend

We just returned from a very magical weekend at Walt Disney World in Florida!    After watching the Wonderful World of Disney every Sunday night as a kid, Mickey, Minnie and the crew became a part of my life.  A trip to Disney World in 1974 was my only visit there...until now.  I can honestly say I never listed Disney as a destination on my vacation wish list.  Our good friends Mike and Cindy were going down for the 20th Anniversary races and after talking with them, I quickly signed on.  Cindy was going there to run her first half marathon and Mike was doing the Goofy's Race and a Half Challenge-the half marathon on Saturday and the full marathon on Sunday.   Melissa decided to run the 5k on Friday and I signed up for the Goofy.  Melissa was kind enough to invite me to do the 5k with her and we had a ball running through Epcot.  We loved the sights and the many photo opportunities!

Each race started well before dawn and each and every corral was treated to fireworks as the gun went off!

Cindy was very well prepared for her half marathon and cruised through the Magic Kingdom and back to Epcot for the finish.  I really enjoyed running with her and taking in the sights.  Mike finished well before us placing 21st out of 657 in his AG with a time of 1:47.  Cindy and I finished 264 and 265 out of 684 in our AG with a time of 2:55.  There were several spots along the course that were narrow and tight with walkers, but for the most part, the course was great!

Then came marathon morning.  Traffic was much heavier as we made our way to the start.  They were calling for temps near 80, so we were thankful for the early start - 5:30am.  The course didn't seem quite as crowded to me as the day before.  I got to see Melissa on the Main Street of the Magic Kingdom which always makes me smile!  She was also a member of the Cheer Squad for the weekend!

It did get pretty warm as the morning went on, but there was so much to see along the way, that it didn't seem to matter.  After leaving the Magic Kingdom, we were treated to a lap around the Walt Disney World Speedway.  The track was lined with race cars, hot rods and several CARS stars.  From there we headed to Disney's Animal Kingdom complete with several live critters to greet us!!  Next was the ESPN Wide World of Sports Complex where we ran along several practice fields and then along the baselines of Champion Stadium-winter home of the Atlanta Braves.  It was fun to watch ourselves in a live feed on the big screen at the stadium, but I found this to be the hottest spot on the race course.  It just seemed like there wasn't much airflow in there.  Then on to mile 20 where we saw Mickey, Minnie, Donald and Goofy to help in the 20th Anniversary Celebration.  A mile or so past there I was feeling a little tired.  I walked a short incline, took an "S Cap" and some fluids and felt fine from there on in.  Next up was Disney's Hollywood Studio.  It was a very welcome sight with lots of cheering people and an extra special treat as we ran straight through the middle of the Wardrobe Department building!!  Leaving there we cruised along the Boardwalk area, into Epcot and on to the finish line.  Mike qualified for Boston again with a blazing 3:35 placing 12th out of 582 in his AG!!  I finished in 5:28 for a 91 out of 419 in my AG.  I was very happy with all of my runs, especially since I followed a 3 day a week training plan with only one 20 miler and a few 18's, along with being about 10 lbs over my racing weight!!  42.4 miles in 3 days!  Cindy tells me they call that the "Dopey" race!!!

The one thing I am certain of is that Disney certainly knows how to entertain you!!!  From the expo, to the race starts, to the entertainment along the roads between resorts, the resorts themselves and the Disney Characters all along the race courses, it was a joy to be there!!  And they certainly know how to move people whether on foot, by bus, by boat or by monorail.

On our flight there, we met a young Mom on the plane who was going there to run her first half marathon.  She was a delight to talk with and the magic of Disney shone through her as she told us of her childhood Disney experiences and those as an adult.  She told us "the place is magical" and she was right.  We said our goodbyes as we landed and I didn't think I would ever see her again.  Then on race morning of the half marathon, in the midst of 25,000 runners, someone in my corral asked if I could take a picture for them.  It was the woman from the plane and her daughter!!  Can you believe it??  It was magic!!!

Race Nutrition:
Half marathon, marathon-"S Caps", PowerBar Double Latte gels, PowerBar Vanilla gels, on course drink PowerAde and water.
Massage after both races at finish area massage tent.

Post Race Weekend Breakfast at Chef Mickey's-the waffles were the best!

Goodbye 2012

Well, here it is New Year's Eve.....wow, where did the time go.  I know we all say it and I feel silly repeating it, but I still wonder how time can go by so fast.  2012 was a great year and meeting my goal of finishing Ironman Lake Placid was definitely a highlight.  But that came in a distant 2nd to my brother having successful cardiac surgery.  He had two stents placed in his "widow maker" artery.  I came awfully close to losing him.  That was in August and in September, he accompanied Melissa and I to Washington, DC for the Nation's Tri.  What a special trip that was for the three of us.

Along with the highs there always come some lows.  One of those was Hurricane Sandy .  She blew in and kept us quaking in our shoes as the winds roared through the night.  We were fortunate and only had one tree land softly on the house.  Sadly for so many others, it was complete devastation.   Our hearts go out to those who were in Sandy's path.  Even though there was so much destruction, it was a reminder that there are still so many kind and generous people and businesses out there.  Help poured in and will hopefully continue.  Thank you to PowerBar for encouraging us and reimbursing us to donate products to victims and rescue workers.  For me, this storm brought back so many memories of Hurricane Agnes when she flooded my hometown in 1972.  The scenes were all too familiar.....

1972 or 2012???  Many of the scenes were the same.  It will take a lot of heart to rebuild, but rebuild they will.  Living through the flood of '72 taught me many lessons, the most important one being that 'things' can be replaced, but 'people' never can be.  

And so I am thankful for all in my life and for another year on this earthly plane.  I wish you a Happy, Healthy and Peace Filled New Year.  Write down your goals for 2013 and keep them close to your heart.  Dream big and run fast!!!

A Ride on the Pine Creek Rail Trail

We recently headed to the tiny town of Woolrich, PA to shop at the Woolrich Flagship and Outlet Store.  I lived in Lock Haven (just south of there) many years ago and had been to the store a few times.  On this trip we found some 'new threads' at nice prices and it also brought back fond memories of Christmas shopping for one of their red and black plaid wool overshirts for my Dad.

After some fun shopping and watching a wood carver in action in the parking lot,  we headed out and made a stop at the Restless Oaks Restaurant just off of Route 220.  The soup and chili were hot and the wait staff was very friendly.  From there we drove north for a ride on the Pine Creek Rail Trail.  We had picked up a large size trail map at the restaurant which worked out much better than the one I printed from the website.  By this time it was mid afternoon so we decided to find one of the lower access points and do a short ride North from there.  We parked at the Whitetail Access Area and headed out to the Bonnell Flat Comfort Station-a 4.5 mile ride one way.

It was a little chilly and overcast starting out, but that didn't take away from the scenery and nice views of Pine Creek.

The trail was well maintained and included a nice bridge crossing over the creek.  We passed a few riders but for the most part, we had the trail to ourselves!  We checked out the comfort stations before starting our return trip and gave them a thumbs up.  We usually end up looking for porta-potties when we are riding, so this was a welcome addition!

The sun came out for the rest of our ride which made for some good photo opportunities!

It was a nice fall ride on our "comfy" Cannondale Adventure 2 bikes!!  We can't wait to get back and ride through Pine Creek Gorge and the beautiful Grand Canyon of Pennsylvania on the northern end of the trail.