Parvin State Park - Sprint Tri

I did the Parvin State Park - Sprint Tri (my 3rd Tri ever, 2nd of the year).

Let me throw out the numbers before the report. Link to Results

Distance:
1/4 mile swim (open water lake swim)
12 mile bike (for the most part flat)
5K run (trail run and road - shaded)

Place:
Overall 174 out of 235
Swim 151 out of 235
Bike 116 out of 235
Run 187 out of 235

Times:
Overall 1:23:05
Swim 10:25 - 2:27/100
Bike 37:42 - 19.1 mph
Run 29:05 - 9:23 avg


Pre-race routine:

Packed most stuff the night before.

Had a potential disaster with my bike cleats. I got new cleats and put them on my shoes Thursday. I threw the old ones out (they were really bad). I didn't test the new ones until about 7pm Friday and wouldn't you know it they didn't fit the pedals. I scrambled and got in contact with LBS that took care of the problem. I told the other LBS what I had (I even brought the shoe in the store with me) and I trusted that they would give me the right stuff. Sorry you lost my business.

Not much to do race morning. I got up at 5:20 had a banana and some water and was out of the house by 6am. Race was only 15 miles from my house so I was there with plenty of time to spare.

Event warmup:

Set up transition. Other than that I don't do much of a warm up.

Swim

Comments:

Relatively speaking that was a pretty good swim time for me. This was a small race and I couldn't believe how many people I saw that cut off the last bouy. Water was very nice I read some reports from last year and I dreaded the water but it was actually not to bad. Water was also warm but I decided to wear wet suit anyway.

What would you do differently?:

Just keep practicing in the pool and OWS when I can. I really haven't got much swim time in over the last few weeks.

T1

Comments:

I knew I was going slow but 4 minutes is just not acceptable in a Sprint race. Not much more to say about that. I need to be out of T1 in 2 minutes top, and that is even long.

What would you do differently?:

Not take my time so much. I might start using a water tube for my feet. I was not happy putting my socks on while my feet were filled with sand.

Bike

Comments:

Again it is relative but I was very happy with my ride. I still have plenty of room for improvement but all and all I was happy. I still don't go aero and need to work on that. I didn't use my Aero bar hydration system and wished I did.

Also I should mention that I did the race in a single gear. I was in the big ring on the front and I think a 12 on the back.

What would you do differently?:

Just have to keep plugging along with the training. Honestly for this race I wouldn't have done anything different. Very pleased with my bike.

T2

Comments:

Not 4 minutes but still not good enough. T2 should be a little over 1 minute for me.

What would you do differently?:

Just be faster.

Run

Comments:

For the training I have put in this is what I could expect. Cool part was I got to see all my Team Triumph teammates coming in as I was headed out for the run. And then at the end they were all there cheering me on as were my wife and kids.

What would you do differently?:

More training.

Post race

Warm down:

See the family and teammates. Got to eat and drink more. I waited around to cheer on some teammates who picked up some hardware.

What limited your ability to perform faster:

I think I performed where I thought I would. If you cut 2 minutes off T1 and another off T2 I would have been real happy.

Event comments:

Good race. Well run, with plenty of volunteers.

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Run 4 Ricky Race Report

I don't mention it on this blog but I am a huge New Jersey High School Wrestling Fan. I wrestled in High School (not very good I might add). And then coached the sport for about 11 years after High School. After getting married and having children I stopped coaching but I never lost the love for the sport. So I follow it very closely. Why do I mention that?

Well the Run-4-Ricky race is held in the honor of Ricky Wilcox who was tragically killed in a one car accident days before he was to graduate High School. This year the race fell on the anniversary of his death. Ricky was a very talented wrestler for Buena HS here in South Jersey (one town over from where I live). So for the first 3 years of the race I was not in any physical condition to run the race and last year I just missed it (really not a very publicized race). But I made it a point to do the race this year.

But this is just not a race where you go run and eat a bagel and banana and go home. The race entry fee gets you admission to a full BBQ later in the day. So knowing this I figured the family would make a day out of it. So as I would sign up for the 5K I was going to sign the rest of the family up for the one mile walk. And I got to thinking I wonder if Caitlyn would like to run with me. So I asked and she said sure. Now let me just say before you wonder why only Caitlyn. Trust me I know my kids well enough to know that not only would Kelsey and Liam not do the run they were going to give Kim a hard time about doing the 1 mile walk (and they did).

My plan with Caitlyn was to start in the back of the pack and finish in the back of the pack. We would start running and walk when ever she asked to. I didn't have a time in mind for us to finish just looking to get her through it. It was race day pick up so we left with plenty of time. Got our packet, and stretched a little. Listened to the pre race announcements, they introduced the scholorship winners for the Ricky Wilcox Foundation and were sent to the start line.

We were in the back and off we went. Caitlyn was running hard from the start I had to tell her to slow down we are running our race not to worry about the people in front of us. She was doing great and about 1/2 mile into the race I would say we were with about 10 others that were just running slowly. Then I saw the photographer trying to get a good picture of Caitlyn, he took the shot and asked if he could have our info. So we stopped for about 30 seconds and gave the details of who we were, where we were from and why we were doing this race. He thanked us and off we went. I think there were still a couple of people behind at this point. Very uneventful for the next 1/2 mile we passed some people and saw a cop who gave Caitlyn a bottle of water and encouraging words. Mile 1 was done in just under 13 minutes. Mile 2 headed into the woods and had plenty of zig zag's. Mile 2 was a tough mile for Caitlyn and I would say we walked most of it. Too bad as this mile had plenty of shade and a slight breeze. We would start running pass this one lady and guy, then walk and they would pass us. Then we were passed by a man with a walker (that is not a joke - in the picture of Caitlyn and I you can see him in the blue shirt al the way on the right). Mile 2 was in the 16 minute range.

We came out of the woods and more race volunteers cheered for Caitlyn so she started running again. Then we walked a little again, then it clicked. She saw Kim, Liam, and Kelsey and she got her 2nd (maybe 5th) wind. They were cheering for her as were others that had long finished the race now and were just walking around. Then there was a stretch of no people so we walk a little but you could see the finish line about 1/2 mile away and Caitlyn started telling me about how she was going to raise her hands high in the air and jump when she gets to the finish line. We made the turn to the finish and with 50 yards to go, my little girl who I just spent 43 minutes getting her to this point just looked at me as to say you are not beating me and took off to the finish. I knew the whole time I was not going to cross the line before her but she was just going to make sure of that. She crossed to many cheers at the finish in 43:32. She did forget to jump at the finish line however.

Post race was as advertised. Incredible food and fun for everyone. And Caitlyn slept great that night.

If you really want, here is a video of the fine event. HERE (we are not in the video)

****Video and Pictures courtesy of The Daily Journal of Vineland NJ. And I use the word courtesy loosely since I didn't ask for permission.

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We made the paper

Hope this link works.

HERE WE ARE.

Happy Fathers Day to all the Dad's out there.

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RUN-4-RICKY 5K

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Well race report will follow shortly but I did want to post that I just did my best 5K. No I did not get a PR. No I did not win my AG. As a matter of fact I finished 228 out of 233 and 17th out of 17 in my AG. So what was so great. Well you have to click on the link and scroll down to 228 and then look up one spot and see who finished 227 in their first race EVER.

Here are the results. And if you don't want to click and all that you can come back later and read about it.

RUN-4-RICKY Results.

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2 new Triathletes.

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Big shout out to Monica who completed her first Tri yesterday.

http://www.trainingtotri.blogspot.com/

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And also to Trish who did the same a week earlier.

http://trishietris.blogspot.com/

I mentioned in 2007 (I can't find the post) that these two ladies were 2 of 4 from Calorie King that inspired me to start running in 2006. I am extremely grateful that they did.

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NYC Marathon Lottery Results

http://obrats.blogspot.com/2007/06/lottery-results-are-posted.html

Same as last year. So now I will wait until next year and if I do not get in the lottery in 2009 I will have guarntee entry in 2010. Unlike last year I think I really wanted to get in this year. But no problem I will run The New York City Marathon someday.

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Black Bear Race Report - Sprint Tri.

Black Bear Triathlon - 06-01-2008

Lehighton, Pennsylvania

http://www.cgiracing.com/

Triathlon = Sprint (750 Meter swim, 17.7 mile bike, 3.5 mile run)

Total Time = 2h 25m 57s

Overall Rank = 361/440

Age Group = Clydesdale

Age Group Rank = 16/21

Pre-race routine:

There were a good number of us going to the race from Team Triumph. So one of the members took it upon himself to secure renting a house for who ever wanted to go in on it. Let me just say this was a great idea. We had a beautiful house about ¾ of a mile from race start. And not to mention what a GREAT group of people with a wealth of Tri knowledge in the house. I think there were at least 4 people who have done at least one Ironman, and a few had multiple under their belts. Great just being able to talk to them about training and fueling for the longer events. We had the house from Friday to Monday. It had a heated pool and a hot tube.

I elected to go up Friday, volunteer at the race all day Saturday and then race and then leave Sunday. Of course all the real fun would take place Sunday night with no race looming. But oh well I wanted to get back to see the family.

Event warm-up:

I am not a big warm-up guy. I just got the wet suit on and headed to the water after setting up transition. I did meet Ron, from Beginner Triathlete and talked with him for a few minutes before the race.


Swim

Comments:
Lot of people saying how cold the water was, I thought the temperature was ideal. I was up 3 weeks prior previewing the course and the water was much colder then.

Sprint was going off first at 7:30 am and it was a wave start. I was in the 4th wave and they were starting every 4 minutes. After the third wave went we crossed the mat and got in. We swam out a little and just waited. There was so much room and I felt good not having anyone around. We went off I started with the head in the water and breathing properly (only on the right side). After a little while, and being in the middle of the pack of my wave I was not feeling comfortable with my breathing so I had to resort to my old ways of swimming with my head out of the water. Pretty much did this for the last 500 meters. Didn’t have any problems in the water with being hit or feeling like I wasn’t going to finish. Felt real good at one point when I actually caught some of the slower swimmers from the group in front of me. This feeling didn’t last too long as a few from the group behind me caught me seconds later. Took my time getting out of the water to clear my head and get my feet under me.

What would you do differently?:
I have a lot of work to do in all aspects of Tri's. So just working on everything at this point. Starting with breathing,

Swim plus T1 was 23:43. I really wish they would break out the swim and the T1 time for the following reason (keep going).

T1

Comments:
Transition was about 1/4 mile away and I walked most of it. Just wanted to get my HR down from the swim and knowing what was ahead of me with the hills on the bike course.

In transition I forgot, my cycling gloves, GU for the ride, and my Shot Blocks I wanted for the ride. Oh what else, how about to put on my HR monitor strap. That must be all I forgot right? No also forgot to turn my Garmin on for the first mile.

What would you do differently?:
Be in better shape so I could run to transition and to learn to be more efficient and to think in transition so I don’t forget everything.


Bike

Comments:
What can I say I got my ass kicked on the hills. I even dropped my chain on the way up a hill after cruising down one so lost so much momentum there. I had to walk at 3 different parts of the course. Certainly not the only one doing so on this course. I hydrated very well on this ride. On the biggest down hill I checked and was going 42 mph. That was crazy but I knew “ANOTHER” big climb was coming and I needed all the help I could get. I have been reading a few reports on BT about people doing Lake Placid IM and using the ½ Iron Black Bear as a training session. So anyone thinking of LP in the future should consider making the trip to this race.

What would you do differently?:
Just like in the swim I have a lot of work to do in all aspects. But I was very unprepared for the hills. I rode 32 miles of the course a few weeks earlier before I dropped to the Sprint from the half so I knew what I was in for.

Bike Time 17.7 miles 1:23:22 whopping 12.7 mph.

T2

Comments:
Ate a Gu, changed shoes, grabbed shot blocks and went out.

What would you do differently?:
At this point for me a 2 minute T2 is not going to hurt my overall performance.


T2 time 2:09


Run

Comments:
Legs felt good and saw two girls from my tri team (they were in the relay) that cheered me on so I started the run strong. Then I came to a killer hill and had to walk ½ way up it, after that walk I only walked through the water stops. Thanked the volunteers for being there. I thought I was doing a little better on the run but I guess not. I did cross path’s with a few teammates (3 of them) heading back on the run (they were heading back I was heading out). I have never trail ran and I have to say I liked it a lot. Coming out of the covered bridge I was greeted by all my teammates (the ones not doing the 1/2) and they were there to cheer me in (that was very nice).

What would you do differently?:
Do I have to say it again? I have to work on all aspects of Tri's. I would say running is where I have the most base built up.

Run Time - 3.5 miles 36:44 for a 10:49 pace

Post race

Warm down:
Talked to my teammates, went to the food line with them. Mentioned that on the bike I felt like something bit me. Showed them where (back of my neck - I couldn't see it) and they told me I should have it looked at. I went to the medical tent and as a precaution they gave me a shot of Benadryl and told me not to drive for a few hours. No problem as I was going to be there to see my teammates finish the ½.

What limited your ability to perform faster:
I'm fat. Seriously I am just trying to balance work, family, and training. I am never going to be fast but I am enjoying myself and with additional weight loss and training I see no reason why I can't be a middle of the pack triathlete.

Event comments:
CGI does a great job with running Triathlons. There was plenty of support on the course and the volunteers were all great.

After I finished I walked my bike back to our rental house, showered, ate some more, and drove back (it was only 3/4 mile so Benydryl was not a issue) and parked myself under the covered bridge for a few hours cheering all the ½ Iron people as they came across. This was cool as it was a two loop course and they were all surprised to see me and my teammates there cheering both times.

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Triathlon # 2 in the books

Full report to follow but I did finish the Black Bear Sprint Tri yesterday.

Distance were 750 METER SWIM, 17.7 MILE BIKE, 3.5 MILE RUN

In my head (knowing the hills) I was hoping to break 2:30. I ended up 2:25:57 here is a link to the OFFICIAL RESULTS. In the results they give you your swim and T1 together. This sucks because transition is about 300 yards away (I walked most of it) and I would love to know how I did just in the swim.

I finished 361 out of 442. And 16th out of 21 Clydesdale's. And for the record it says I am 40, they take your age for the year. I do not turn 40 until November 4th. I am holding on to 39 as long as I can.

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