Marlton Lakes Sprint Tri - Report

Total Time = 1h 24m 53s
Overall Rank = 290/363
Age Group = Clydesdale
Age Group Rank = 19/25

Official Results are here (look at the sick time the 53 year old winner put up).

Pre-race routine:

I try to pack as much as possible the night before. So I woke up at 5:30 had water and bagel with peanut butter. Loaded up the car, kissed the wife (semi sleeping) and stopped by to pick up Matt for the race. Got to race and racked the bike and got ready.

Event warmup:

I don't warm up.

Swim ¼ mile 11:23 (313 out of 363)

Comments:

Elected not to wear the wet suit. Point to point, so we walked to the start and I was first wave so off we went. Very shallow, I think you can walk the whole way. As a matter of fact I saw 2 guys in my wave run the whole way. Pissed me off because the race director told everyone that if you have to stop you can stand but "don't" walk or run forward. Oh well who are you really cheating.

What would you do differently?:

Lose weight and train more. My training has been in the toilet.

T1 3:54 (320 out of 363)

Comments:

I have to be the slowest person ever in transition. I have to get better at it, I was 320 out of 363. So I guess there are 43 slower.

What would you do differently?:

I don't know, there are so many things. One tip Kurt from my team gave me was to not worry about putting on gloves for a 11 mile ride. I think that is a good idea.

Bike 11 miles 35:53 (236 out of 363)

Comments:

This was my best sport of the 3. But that is not saying much. Pretty nice ride. Since I was in the first wave of the swim there were plenty of people behind me to pass me. I think I only passed 2 or 3 people.

What would you do differently?:

Lose weight and keep up the bike training. My bike is actually getting better.

T2 1:42 (249 out of 363)

Comments:

A little better transition. I was 249 out of 363.

What would you do differently?:

Still a lot of room for improvement.

Run 3 miles 32:04 (308 out of 363)

Comments:

Felt ok off the bike and thought just maybe I could pull a 28 - 29 minute 3 miler. Well that was not the case. I decided not to wear my Garmin for the bike or run (even though I brought it. So I had no idea of my run times. Got to the turn around and I was going real slow at this point. I didn't walk but man did I want to. About 1/2 mile left I was being passed (again) but this time the lady encouraged me to pick it up and run with her. I did and that was great, thank you BIB # 104. I stayed with her until about 50 yards (guess) I told her to go for it. She sprinted to the line I jogged and sprinted with about 25 yards to go.

What would you do differently?:

Lose weight and run more.

Post race

Warm down:

Wife and kids come for the finish so I saw them and a bunch of other people from Team Triumph. Waited around for a while and then got stuff and headed home.

What limited your ability to perform faster:

Really not a good year form me training wise and weight wise. So I need to manage the weight and train.

Event comments:

DQ does a great job with everything but with securing the transition area. Way too many people that should not be in transition before, during, and after the race.

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2008 Run for Tony 5K

I did this race last year, it is a benefit for a great cause. But this race had a special meaning. I tell all my non-runner friends about the benefits of running and how the couch to 5K is a great plan. Well my friend Lou, who over the last year was diagnosed with type II diabetes, really wanted to try running. So our families were at Great Wolf Lodge together at the end of June and I told him to bring up running shoes we are starting. He brought them up and we got out for his day 1 of the C25K. He followed the program at home and this race was perfect timing for him. He told me he thinks he could run 33-34 minutes. So me knowing that races are a little faster than you think was thinking maybe sub 30. We did his pace and came in on Garmin 30:51 (no chip) officially 30:57 so sub 31 will have to do. Oh I should mention that Lou is since off all meds from the type II through diet and exercise. Activity Route: -- Elev. Avg: 68 ft Location: Haddonfield, NJ Elev. Gain: -4 ft Date: 08/27/08 Up/Downhill: [+68/-72] Time: 06:59 PM Difficulty: 1.8 / 5.0 Weather: Mostly Cloudy 76 F temp; 40% humidity 77 F heat index; winds E 12 Performance Distance: 3.10 miles Time: 0:30:51 Speed: 6.0 mph Pace: 9' 57 /mi Heart Rate: 159 bpm (Avg) Calories: 549 180 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 163 - 181 0h 08m 27% 0.83 mi Zone 4 145 - 163 0h 24m 78% 2.43 mi Zone 3 127 - 145 0h 00m 2% 0.07 mi Zone 2 109 - 127 0h 00m 0% 0.02 mi Zone 1 91 - 109 0h 00m 0% 0.02 mi (none) out of range 0h 00m 0% 0.00 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 28 -0' 29 6.3 +0.3 151 +10 ft 2 10' 12 +0' 15 5.9 -0.2 159 -7 ft 3 10' 17 +0' 20 5.8 -0.2 163 -3 ft end 8' 10 -1' 47 7.3 +1.3 176 -3 ft Versus average of 9' 57 min/mile

Posted from bimactive.com

Friend needs your positive thoughts.

So to anyone that might get to read this and will be at Ironman Kentucky this coming weekend. Please keep an eye out for a team member of mine. His name is Brian and if he is able to compete is bib number will be 2383.

Brian has been working his ass off this year getting ready for his first Ironman and up until just a month or so ago was not really sure if he would be able to complete 2.4 miles of swimming. I happened to see Brian at one of the local OWS a few weeks back and he did indeed complete the 2.4 miles without stopping, and with out a wet suit I might add ( a big fear of his).

But this past weekend when Brian was doing his last bike workout he unfortunately was hit by a car. Here is Brian’s report about the accident that he posted on our team message board.

Hey guys,
To update everyone with things, after a trip to the ER, I have a nice road rash on the arm but it was not broken and I didn't even need stitches which they first thought I might, that's the good news if you can call it that...lol Now the bad news the x-rays showed I have two hip bone chip fractures and I most likely will miss IMKY. I have to go first thing in the morning for an MRI to confirm if they will allow me to run or not?
I bleeping can't believe this! All that training down the tube... so many miles, burnt back and all as many of you know, and now they may say it's a no go I am still holding out a small glimmer of hope I can somehow do this but from what everyone has said so far it is not looking good. Need to find an orthopedic doc that knows how much it means and gives me the clear....
I will post again when I know more and maybe have a miracle MRI and orthopedic doc visit that shows it's cool?

Then this morning Brian updated the team with this news.

The Good news - the hip has trauma but does not appear to be fractured, tissue trauma and fluid build up is how he put it. The arm has started to mend just a weeping mess right now...yuch!The plan right now....I am going to KY either way, whether it's to jockstrap or complete is still to be decided? Right now I couldn't think of putting this arm in the Ohio River...lol. The Orthopedic doctor has told me, that while he doesn't recommend doing the run, running will not do any permanent damage it just could inflame thing more and just make it that it takes longer to heal fully. So the plan is to rest it for a bit more and try to see if I can run on it maybe Thursday or Friday (or even wait till race time to make the call. Right now I working on getting this arm to scab over, if not I'm not swimming with this mess...lol! I may also see a PT guy on Thursday to work on the hip and shoulder (sorry our PT Katie is out of town).

So I know Brian can use all the positive thoughts that you can send his way.

Here's a picture of Brian and me at Parvin State Park Tri earlier this year (Brian is the one that actually looks like a triathlete).

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Saturday's workout.

I did get out for a ride/run brick on Saturday. Rode about 22 miles and then ran/walked about 4.7 miles (ran 3 and walked about 1.7 miles). Garmim battery died during the run so only have about 1.25 of that. Using BIM to see if I have any troubles and can help J-Wim. I think mine is working properly. Bottom line is I was happy to get out. Activity Route: -- Elev. Avg: 0 ft Location: Williamstown, NJ Elev. Gain: +0 ft Date: 08/23/08 Up/Downhill: [+0/-0] Time: 08:20 AM Difficulty: 0 / 5.0 Performance Distance: 21.70 miles Time: 1:18:56 Speed: 16.5 mph Pace: 3' 38 /mi Heart Rate: 144 bpm (Avg) Calories: 1575 158 bpm (Peak) Notes I did get out for a ride/run brick on Saturday. Rode about 22 miles and then ran/walked about 4.7 miles (ran 3 and walked about 1.7 miles). Garmim battery died during the run so only have about 1.25 of that. Using BIM to see if I have any troubles and can help J-Wim. I think mine is working properly. Bottom line is I was happy to get out. Map Elevation (ft) Speed (mph) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 163 - 181 0h 00m 0% 0.00 mi Zone 4 145 - 163 0h 50m 63% 14.18 mi Zone 3 127 - 145 0h 26m 33% 6.94 mi Zone 2 109 - 127 0h 03m 4% 0.62 mi Zone 1 91 - 109 0h 02m 3% 0.64 mi (none) out of range 0h 00m 0% 0.05 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 4' 10 +0' 31 14.4 -2.1 106 -- ft 2 3' 29 -0' 09 17.2 +0.7 139 -- ft 3 3' 28 -0' 10 17.3 +0.8 137 -- ft 4 3' 23 -0' 15 17.6 +1.1 133 -- ft 5 3' 31 -0' 07 17.0 +0.5 146 -- ft 6 3' 34 -0' 04 16.8 +0.2 143 -- ft 7 3' 23 -0' 15 17.7 +1.2 150 -- ft 8 3' 24 -0' 14 17.6 +1.1 151 -- ft 9 3' 18 -0' 20 18.1 +1.6 148 -- ft 10 3' 33 -0' 05 16.8 +0.3 150 -- ft 11 5' 36 +1' 57 10.7 -5.8 142 -- ft 12 3' 27 -0' 11 17.3 +0.8 144 -- ft 13 3' 32 -0' 06 17.0 +0.5 151 -- ft 14 3' 41 +0' 02 16.3 -0.2 153 -- ft 15 3' 34 -0' 04 16.8 +0.3 148 -- ft 16 3' 32 -0' 06 16.9 +0.4 150 -- ft 17 3' 30 -0' 08 17.1 +0.6 146 -- ft 18 3' 25 -0' 13 17.6 +1.1 146 -- ft 19 3' 39 +0' 00 16.4 -0.1 148 -- ft 20 3' 28 -0' 10 17.2 +0.7 150 -- ft 21 3' 43 +0' 04 16.1 -0.4 149 -- ft end 5' 17 +1' 38 11.3 -5.2 141 -- ft Versus average of 16.5 mph

Posted from bimactive.com

Maybe this will do it....

Could this be the motivation I need to start running again? Or to start doing anything again for that matter?

Yes I purchased a new pair of running shoes. The old pair had way too many miles on them.

I am sticking with Saucony ProGrid Guide.

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Home Sweet Home

Always love vacation, but always love getting home.

Will post about the trip but I have to say I am very perplexed about my blog. I did not get on my laptop until Sunday of my trip and when I got on I saw that my blog had a new (old) post from Friday. This is very weird and I don't know what to make of it. Does someone have my login info? Did Blogger just screw up? I don't know but you guys must really think I am trying to get Caitlyn discovered.

So that being said trust me I didn't repost that video and am very confused at this point. Now I get to work on the almost 200 post's in my Google Reader. So if I don't comment sorry. But I will get to all the posts.

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High School Musical - Caitlyn (OBRATS)

This is one of my twin 6 year old daughters. She loves High School Musical. If you want to sign her to a recording contract you know where to find me.

Officially on Vacation

I know it seems like I have been on vacation all summer with my bad blogging. But today we are leaving for our official vacation. We are headed to Universal Orlando flying out of Atlantic City. Will be coming home Tuesday Aug 19th.

Hope to find my desire in Orlando, because lately I have had no desire to run, or swim (with very little desire to bike).



We will be staying at the Hard Rock Hotel in Universal. Can't wait to hit this pool.

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Happy Anniversary to us.

Yes 11 years ago today Kim and I tied the knot. We will be spending the day in the Poconos at a family party. Hope the weather holds up, they are calling for storms all day in South Jersey but not to sure about up in the Poconos.

Good luck to a few members of my Tri Team who are doing the River to Sea today. They get to run across NJ all day.

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