My 2010 race season started on Sunday May 2, 2010 with the Nanticoke Sprint Triathlon. I did this race 2 years ago and at the last minute decided to do it in 2010.
I arrived early for the race since this is the only race I have done that does not have assigned spaces to rack your bike. I wanted to get a good spot and I did. When I got there the wind was blowing, it was cold and the waves were huge.....
Ok, the weather and conditions were great, it just sounds tougher if the conditions are bad.
I eventually saw Gus Curtin. It is always nice to see a familiar face and have someone to talk with when you are by yourself at a race. I also met Brian (new crab), his brother and another friend. Wearing the ATC race jersey makes it easy to find some friends. Anyway onto the race.
Swim
The water and conditions were really pretty good. Nothing like it was two years ago when there were waves rolling in. Pretty flat water and about 65 degrees. I am a slower swimmer in a pool and it seems to always take me a while to get going at a decent pace. This race was no different and when you add 75 men in a narrow channel it can get physical. The swim out to the turn around would have seemed pretty straight forward but the channel is pretty narrow so on the way out we actually encountered the first wave coming back to the swim exit. So I had about 100 yds I had to swim with my head up to avoid a collision. Once I made the turn around I had the same problem with the wave after me heading towards me. So I again was swimming with my eyes ahead of me. Once I got to about 30o yds to go I was able to get into a nice groove and pass a bunch of other swimmers. I am sure I had a negative split on the 2nd half of the swim. Even with the oncoming swimmers it was still a decent swim and nothing like my swim the first time I did the race 2 years ago. Swim time 18:08
Bike
This is a flat fast course. I have grown to really like the bike leg of the races. I have also spent a bunch of time on the trainer this year hoping to improve my cycling. I felt great on the bike and after about a mile or so just put my head down, kept my cadence up and just peddled as fast as I could. There was a bit of wind on a couple of sections but nothing to bad. My goal was to try and complete the bike in under 45 minutes. I was close to that but I also got past the elusive 20mph barrier in a race. Bike time 45:07 @ 20.2mph
Run
Awe yes, the run. The fear of every big man. I have been working at getting faster on the run. I have very modest running goals, less than 10 minutes per mile. I came off the bike and was having some cramping in my calves and it took a few minutes to get loosened up. The run was pretty flat but there was no shade. As Gus mentioned in his report the sun was out. Yes you can get a sunburn in only 30 minutes of running. I have a red ring around the top of my head (were the visor didn't cover) to prove this. I saw Gus on his return loop of the run and he was moving! I normally get passed by a bunch of people during the run and this race was no different. But I did finish at a 9:55 pace. That is slow by many standards, but for this 41 yr old 250lb man it was a blistering pace. Run time 29:43
Total race time 1:37:03
Overall I am glad I did the race and I was pleased with my result. I took off over 25 minutes from my total time from two years ago and I felt much better after the race. For the first race of the year it felt great!
Monday, May 3, 2010
Wednesday, April 28, 2010
Let the season begin!!!
The long winter is over and the first race of the season is this weekend 5/2/10. This has been a tough winter and off season. I have trained much more this year than last. Hours in the pool, on the bike trainer and on the treadmill will hopefully get me off to a much better start to the race season this year.
I will be going back to the Nanticoke sprint triathlon. This was the very first race I ever attempted 2 years ago. It is also the the one and only race I ever considered quitting. When I look back on it now it seems like so long ago. But in 18 months I went from almost quitting my first race to completing an Ironman. It really is pretty amazing. The Nanticoke is a nice early season sprint. The swim almost did me in the first time. My swimming has improved tremendously since then. I am really looking forward to the race and putting in a strong effort.
I will be going back to the Nanticoke sprint triathlon. This was the very first race I ever attempted 2 years ago. It is also the the one and only race I ever considered quitting. When I look back on it now it seems like so long ago. But in 18 months I went from almost quitting my first race to completing an Ironman. It really is pretty amazing. The Nanticoke is a nice early season sprint. The swim almost did me in the first time. My swimming has improved tremendously since then. I am really looking forward to the race and putting in a strong effort.
Thursday, April 1, 2010
No Ironman for me in 2010
I have made the decision to not do the Ironman Louisville race in 2010. I hope to do it at some point and a number of friends form the Annapolis Triathlon Club (ATC) will be there so I am disappointed that I won't be there. Training for an Ironman distance race takes a lot of time. I have had some major changes in my business this year and training for sprint races has been difficult. I didn't want to commit to the race (and pay the entry fee) and then have to back out for lack of training. So the plan is for another Ironman in 2011, possibly Wisconsin. There are plenty of races closer to home that I can race in this summer.
My daughter is also getting excited about doing a few races this summer. There are four or five races we are looking at and she really wants to enter an Ironkids event. It should be a fun summer!!
My daughter is also getting excited about doing a few races this summer. There are four or five races we are looking at and she really wants to enter an Ironkids event. It should be a fun summer!!
Saturday, February 13, 2010
Winter training blues and crappy weather!!
I used to wonder why when people retired, they always moved to Florida during the winter months. Well, as I have gotten older I like the cold winter weather less and less and I can now understand the draw to a warmer climate. To make matters worse, we have been experiencing a really brutal winter.
Those in the Northeast now what I am talking about. The winter training has been, swimming, bike trainer workouts and treadmill runs. If can get very boring especially on the bike trainer. I just keep telling myself that spring will be here soon and the first race of the season won't be far behind! That is when the fun starts.
Those in the Northeast now what I am talking about. The winter training has been, swimming, bike trainer workouts and treadmill runs. If can get very boring especially on the bike trainer. I just keep telling myself that spring will be here soon and the first race of the season won't be far behind! That is when the fun starts.
Sunday, December 13, 2009
So what now?
Will it has been over 4 weeks since Ironman Florida. The night of the race I told my wife that I was probably done with the Ironman distance races. Well after a good night sleep I had a 14 hour drive home the next day that gave me plenty of time to reflect on the race and what had happened. I try to use every race as a learning experience. I either learn something positive or negative and I try to take that information to better myself. What I learned at IMFL:
1) I in need to not forget my socks and put vasaline(or some other lubricant) on the bottom of my feet when I am going to bike or run really long distances.
2) I need to train harder on the bike.
3) Staying calm in the water really works.
4) Your nutrition plan is just as important as your race plan (or they should go hand in hand). My nutrition plan went great.
I am going to do another Ironman race. I'm am not sure it will be in 2010. What I learned this year can only help me get better. A bunch of friends from the Annapolis Triathlon Club are going to do Ironman Louisville 2010, so who knows. They are also talking about putting a group together to do Ironman Wisconsin in 2011.
I just started training again but it has been tough but it felt good to get back in the pool and on the treadmill. The weather has been terrible and it is tough to get motivated to workout around the holidays. If I can get by the next couple of weeks and get back into a routine I should be fine. I am going to really step up my training on the run and bike.
I have a busy race schedule planned for next year. This is the tentative schedule:
5/16/10 Cascade Lake sprint
5/23/10 Columbia Triathlon Oly.
6/13/10 Eagleman 1/2 Ironman
6/27/10 Columbia sprint race (new in 2010)
7/10/10 Mussleman (NY) 1/2 Ironman
8/15/10 Lums Pond sprint
8/29/10 Ironman Louisville (maybe)
9/12/10 Nations Triathlon Oly.
10/3/10 The Half Full Tri (70 mile race new in 2010)
In addition my daughter wants to do a few kids races. So we should have a 2010 summer packed full of triathlon.
1) I in need to not forget my socks and put vasaline(or some other lubricant) on the bottom of my feet when I am going to bike or run really long distances.
2) I need to train harder on the bike.
3) Staying calm in the water really works.
4) Your nutrition plan is just as important as your race plan (or they should go hand in hand). My nutrition plan went great.
I am going to do another Ironman race. I'm am not sure it will be in 2010. What I learned this year can only help me get better. A bunch of friends from the Annapolis Triathlon Club are going to do Ironman Louisville 2010, so who knows. They are also talking about putting a group together to do Ironman Wisconsin in 2011.
I just started training again but it has been tough but it felt good to get back in the pool and on the treadmill. The weather has been terrible and it is tough to get motivated to workout around the holidays. If I can get by the next couple of weeks and get back into a routine I should be fine. I am going to really step up my training on the run and bike.
I have a busy race schedule planned for next year. This is the tentative schedule:
5/16/10 Cascade Lake sprint
5/23/10 Columbia Triathlon Oly.
6/13/10 Eagleman 1/2 Ironman
6/27/10 Columbia sprint race (new in 2010)
7/10/10 Mussleman (NY) 1/2 Ironman
8/15/10 Lums Pond sprint
8/29/10 Ironman Louisville (maybe)
9/12/10 Nations Triathlon Oly.
10/3/10 The Half Full Tri (70 mile race new in 2010)
In addition my daughter wants to do a few kids races. So we should have a 2010 summer packed full of triathlon.
Monday, November 23, 2009
Cool video
This is a video I found posted on another blog I follow. It is a little dramatic but it does sum up how I feel. I am already planning my Next Ironman!
Monday, November 9, 2009
2009 Ironman Florida Race Report part 3
THE RUN
Now I am not a runner. I had a knee injury this summer and my body was just no built to run. Throughout the day I had been keeping to my race plan of keeping myself hydrated and fed on the bike, and keeping my hear rate in check while not killing myself on the bike. I had met both of my time goals on the swim and bike and I was feeling pretty good. My neck and shoulders were now feeling much better and my feet were getting some feeling back.
When I was starting my run the ladies 1st place finisher was just crossing the finish line. The crowd was going crazy. I could not believe how many people were at the finish line. It was like a giant street party. I started to run and figured if I could run close to my training pace I would be fine. Except for my feet, I was feeling pretty good. At the first aid station I did have to hit the porta jon. I had been drinking so much I figured it was about time. At about 5 miles Nancy Cooper and I passed each other. Although Nancy wasn't feeling well she was having a great race. Right after I saw Nancy I had to stop and walk for a moment. I was starting to feel some blisters forming on the bottoms of both of my feet. So my plan was to start running for 10 minutes and walking for 5 minutes.
At this point I was walking next to a guy named Todd. He was from Florida and we started talking and we were both doing our first Ironman. I told him my feet were hurting and what my plan was. He said that sounded good so for the next 7 miles (the first loop of the marathon) we ran and walked. I think my pace for that 1st loop was about 13 minutes a mile. I told Todd at the end of that first loop that I had to stop running. I could tell I had blisters on the bottom of both of my feet and I was really hurting.
What I haven't mentioned to this point is the crowd support and the aid stations on the run. It was unbelievable. Especially closer to the finish it was like a big party. Music was playing and everyone is cheering. There was one house that had a bunch of men and women dancing in costumes. Another aid station was set up like an army hospital. They called it the MASH aid station and it was complete with an old army jeep and they were all dressed in green army fatigues. They even had the theme song from MASH playing. There was even a guy with a keg of beer handing out cups of beer. And these people were out there all night.
Right before the first loop turn around I saw Neil Cooper. He was walking with someone and looking pretty good. After I saw him I started to pick up my walking pace a bit. I wanted to catch up to Neil. I caught up to Neil at around mile 14. Neil was walking with a guy named Jason from Dallas, Texas. Jason was hurting and Neil was walking with him. Jason was 26 years old and Neil was helping him get to the finish! For the next 5 miles or so I walked with Neil and Jason. During such a long day it really helps when you have someone to walk with when you are not feeling the best. I could tell Neil was hurting a bit but he just kept plugging along asking Jason every few minutes how he was doing. We eventually saw Nancy again and she was heading for her best finish. Way to Nancy!!
At about mile 19 we had to enter a park for a loop and head back into town. At this point the park was pitch black. I mean it was dark. I was clear and cool and and I could see tons of stars. Neil told me if I wanted to go ahead of him to go. I was able to walk at a little faster pace at this point. So Neil and I shook hands and he congratulated me and I went ahead. I felt a bit guilty about leaving him. I know he didn't need me to finish, but part of me wanted to stay back there with him and Jason.
As you leave the park you have a final 6 mile push to the finish. The run course is pretty empty now. Compared to earlier there are maybe 200-300 people still left out on the course. I was amazed that there were still people sitting in the front yards clapping for every one. It seemed like the last 3 miles took forever. As I walked thru the final neighborhood back to the main finish area I kept having to walk over speed bumps. The speed bumps are what hurt my feet the most as I had to put pressure right on the ball of my foot. After what seemed like 10 speed bumps I could finally start to hear the music and crowd at the finish line. All the spectators left on the course are congratulating you and giving you high fives, as they know you are going to finish.
One of the thing I kept telling myself is that I wanted to have enough energy left to run to the finish line. So with about 200 yds to go I tried to run again. Now after walking for 13 miles I had stiffened up a bit and I still could not put an real pressure on my feet, especially my left foot. I kept trying to run but I just couldn't. As I was getting closer the finish line there was a guy running behind me and the time was approaching 16 hours. I slowed down a bit to let him pass. I wanted to cross the line by myself. Now my original time goal was 14:30. When that time past, I was thinking 15 hours. Now the clock was at 15:57 and I told myself I was going to make it under 16 hours. I picked up my pace for that last 200 yards to make it under the 16 hour mark. I entered the finish chute and tried one last time to run and I took two steps and just had to stop. So I walked across the finish line. I never heard my name called and I don't remember the crowd cheering and I had no idea were the camera was. I had this plan before the race that I would be pumping my fist or jump up and down or something at the finish. But all I could think about at that moment was I hope I didn't look ridiculous. I was thrilled I had finished, but really disappointed I had to walk across the finish line. But I finished and I am now and and forever an official Ironman finisher!
At the finish there are people there to grab you and hold you up. I felt ok physically, except for my feet. They gave me my medal and asked what size shirt I wear and handed me a shirt, hat and one of those silver blanket things. They then walk you over to a place to have your picture taken. Then it was over to the medical tent. I had my feet checked out, the blisters popped and cleaned and relaxed a bit. When I was in the medical tent I heard the announcer call out Neil Copper's name. I wanted to be out there when he finished but they were still working on my feet. Sorry I missed you Neil, but I did cheer for you in the tent. After about 25 minutes getting my feet fixed up I was looking for some food as I could smell the pizza.
I saw Neil and Nancy sitting at a table and we just sat there eating our pizza looking very tired. After all that, we then had to go pick up all of our gear and bikes back at the transition. So we had to walk about 1/2 mile back to transition, get 3 big bags of gear and our bikes and then walk back to the condo. This is not an easy thing to do! Neil ended up riding his bike back to the condo so Nancy and I walked back.
As we were passing the finish line to head back the 17 hour mark was approaching. We could see the last few runners coming towards us. It was now 16:57 into the race and a woman was coming down the road so Nancy said she wanted to wait and cheer her into the finish. After nearly 17 hours of calling out names the announcer came running out into the street with his microphone. He started running with her calling out her name with microphone in hand. She was going to be the final official finisher. The crowd was going crazy. Well that lady, whoever she was, was almost sprinting to the finish. She came around the final turn to the finish chute with about 30 seconds to go. We were all screaming now and she sprinted to the finish in 16:59:43. She had 17 seconds to spare. It was awesome to see!
My final official time was 15:58:17.
FINAL THOUGHTS
When I called my wife after the race I told her I was going to be retiring from Ironman distance races and I no longer had a desire to run a marathon. Somehow I probably knew that wasn't true. I am already planning for my next Ironman!! If it wasn't for my feet I think I would have had the perfect first Ironman. I never even considered that something like blisters could slow me down so much. Before the race I was most concerned about how my altered internal anatomy would affect my nutrition and hydration during the race. Well, that turned out not to be a problem at all. I was right on target for my HR, cadence on the bike and pace on the swim. I had no stomach issue at all and felt pretty good the entire race. I do need to work to improve my performance on the bike. I think I will be spending more time cycling and less time running for my next race. I want to again thank everyone for your support especially Neil and Nancy Cooper. This has been a great triathlon year for me. I finished all 6 of my races this year and met some great people. The ATC has been great and the open water swims helped my confidence tremendously. So the 2009 race year is over for me. I am going to take some time off of training for now and start planning for 2010. I have (7) races planned including two 1/2 Ironman events. And who knows I may even be crazy enough to go for another Ironman.
Now I am not a runner. I had a knee injury this summer and my body was just no built to run. Throughout the day I had been keeping to my race plan of keeping myself hydrated and fed on the bike, and keeping my hear rate in check while not killing myself on the bike. I had met both of my time goals on the swim and bike and I was feeling pretty good. My neck and shoulders were now feeling much better and my feet were getting some feeling back.
When I was starting my run the ladies 1st place finisher was just crossing the finish line. The crowd was going crazy. I could not believe how many people were at the finish line. It was like a giant street party. I started to run and figured if I could run close to my training pace I would be fine. Except for my feet, I was feeling pretty good. At the first aid station I did have to hit the porta jon. I had been drinking so much I figured it was about time. At about 5 miles Nancy Cooper and I passed each other. Although Nancy wasn't feeling well she was having a great race. Right after I saw Nancy I had to stop and walk for a moment. I was starting to feel some blisters forming on the bottoms of both of my feet. So my plan was to start running for 10 minutes and walking for 5 minutes.
At this point I was walking next to a guy named Todd. He was from Florida and we started talking and we were both doing our first Ironman. I told him my feet were hurting and what my plan was. He said that sounded good so for the next 7 miles (the first loop of the marathon) we ran and walked. I think my pace for that 1st loop was about 13 minutes a mile. I told Todd at the end of that first loop that I had to stop running. I could tell I had blisters on the bottom of both of my feet and I was really hurting.
What I haven't mentioned to this point is the crowd support and the aid stations on the run. It was unbelievable. Especially closer to the finish it was like a big party. Music was playing and everyone is cheering. There was one house that had a bunch of men and women dancing in costumes. Another aid station was set up like an army hospital. They called it the MASH aid station and it was complete with an old army jeep and they were all dressed in green army fatigues. They even had the theme song from MASH playing. There was even a guy with a keg of beer handing out cups of beer. And these people were out there all night.
Right before the first loop turn around I saw Neil Cooper. He was walking with someone and looking pretty good. After I saw him I started to pick up my walking pace a bit. I wanted to catch up to Neil. I caught up to Neil at around mile 14. Neil was walking with a guy named Jason from Dallas, Texas. Jason was hurting and Neil was walking with him. Jason was 26 years old and Neil was helping him get to the finish! For the next 5 miles or so I walked with Neil and Jason. During such a long day it really helps when you have someone to walk with when you are not feeling the best. I could tell Neil was hurting a bit but he just kept plugging along asking Jason every few minutes how he was doing. We eventually saw Nancy again and she was heading for her best finish. Way to Nancy!!
At about mile 19 we had to enter a park for a loop and head back into town. At this point the park was pitch black. I mean it was dark. I was clear and cool and and I could see tons of stars. Neil told me if I wanted to go ahead of him to go. I was able to walk at a little faster pace at this point. So Neil and I shook hands and he congratulated me and I went ahead. I felt a bit guilty about leaving him. I know he didn't need me to finish, but part of me wanted to stay back there with him and Jason.
As you leave the park you have a final 6 mile push to the finish. The run course is pretty empty now. Compared to earlier there are maybe 200-300 people still left out on the course. I was amazed that there were still people sitting in the front yards clapping for every one. It seemed like the last 3 miles took forever. As I walked thru the final neighborhood back to the main finish area I kept having to walk over speed bumps. The speed bumps are what hurt my feet the most as I had to put pressure right on the ball of my foot. After what seemed like 10 speed bumps I could finally start to hear the music and crowd at the finish line. All the spectators left on the course are congratulating you and giving you high fives, as they know you are going to finish.
One of the thing I kept telling myself is that I wanted to have enough energy left to run to the finish line. So with about 200 yds to go I tried to run again. Now after walking for 13 miles I had stiffened up a bit and I still could not put an real pressure on my feet, especially my left foot. I kept trying to run but I just couldn't. As I was getting closer the finish line there was a guy running behind me and the time was approaching 16 hours. I slowed down a bit to let him pass. I wanted to cross the line by myself. Now my original time goal was 14:30. When that time past, I was thinking 15 hours. Now the clock was at 15:57 and I told myself I was going to make it under 16 hours. I picked up my pace for that last 200 yards to make it under the 16 hour mark. I entered the finish chute and tried one last time to run and I took two steps and just had to stop. So I walked across the finish line. I never heard my name called and I don't remember the crowd cheering and I had no idea were the camera was. I had this plan before the race that I would be pumping my fist or jump up and down or something at the finish. But all I could think about at that moment was I hope I didn't look ridiculous. I was thrilled I had finished, but really disappointed I had to walk across the finish line. But I finished and I am now and and forever an official Ironman finisher!
At the finish there are people there to grab you and hold you up. I felt ok physically, except for my feet. They gave me my medal and asked what size shirt I wear and handed me a shirt, hat and one of those silver blanket things. They then walk you over to a place to have your picture taken. Then it was over to the medical tent. I had my feet checked out, the blisters popped and cleaned and relaxed a bit. When I was in the medical tent I heard the announcer call out Neil Copper's name. I wanted to be out there when he finished but they were still working on my feet. Sorry I missed you Neil, but I did cheer for you in the tent. After about 25 minutes getting my feet fixed up I was looking for some food as I could smell the pizza.
I saw Neil and Nancy sitting at a table and we just sat there eating our pizza looking very tired. After all that, we then had to go pick up all of our gear and bikes back at the transition. So we had to walk about 1/2 mile back to transition, get 3 big bags of gear and our bikes and then walk back to the condo. This is not an easy thing to do! Neil ended up riding his bike back to the condo so Nancy and I walked back.
As we were passing the finish line to head back the 17 hour mark was approaching. We could see the last few runners coming towards us. It was now 16:57 into the race and a woman was coming down the road so Nancy said she wanted to wait and cheer her into the finish. After nearly 17 hours of calling out names the announcer came running out into the street with his microphone. He started running with her calling out her name with microphone in hand. She was going to be the final official finisher. The crowd was going crazy. Well that lady, whoever she was, was almost sprinting to the finish. She came around the final turn to the finish chute with about 30 seconds to go. We were all screaming now and she sprinted to the finish in 16:59:43. She had 17 seconds to spare. It was awesome to see!
My final official time was 15:58:17.
FINAL THOUGHTS
When I called my wife after the race I told her I was going to be retiring from Ironman distance races and I no longer had a desire to run a marathon. Somehow I probably knew that wasn't true. I am already planning for my next Ironman!! If it wasn't for my feet I think I would have had the perfect first Ironman. I never even considered that something like blisters could slow me down so much. Before the race I was most concerned about how my altered internal anatomy would affect my nutrition and hydration during the race. Well, that turned out not to be a problem at all. I was right on target for my HR, cadence on the bike and pace on the swim. I had no stomach issue at all and felt pretty good the entire race. I do need to work to improve my performance on the bike. I think I will be spending more time cycling and less time running for my next race. I want to again thank everyone for your support especially Neil and Nancy Cooper. This has been a great triathlon year for me. I finished all 6 of my races this year and met some great people. The ATC has been great and the open water swims helped my confidence tremendously. So the 2009 race year is over for me. I am going to take some time off of training for now and start planning for 2010. I have (7) races planned including two 1/2 Ironman events. And who knows I may even be crazy enough to go for another Ironman.
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