"Moonlighting"

It was something like this.

I awoke to the sound of my alarm at 3:45 this morning feeling sleepy but ready for my 10 mile training run.  It was the only time I could get it done today.  I dressed, prepped and was out the door at 4:15.  The air was cold with temperatures in the 20's.  The clear sky permitted the full moon and stars to light the night sky.  I eased into the 2 mile warm-up as I prepared my mind and body for the up-tempo 6 mile interval.  With the rest of the world sleeping, I had the road to myself.  The headlights of a rare drive-by gave itself away with plenty of time for me to move aside and share the road.  The beeping of my watch told me the warm-up was at an end.  It was time to go to work.  I quickened my stride and focused my breath making sure no hill would prevent me from maintaining my pace.  Fellow night-joggers on four legs bounded through side yards in groups of three and four.  I cleared my throat to inform them of my presence.  As I finished my turnaround loop and headed toward home, I caught the glare of a buck perched in a yard no more than 10 feet away.  With his maturing antlers showing like a side-arm, he gave me the familiar look I get from my 9 year-old boxer, Porter, that says, "what's next?"  I had no interest in playing his game and moved quickly but cautiously to the middle of the road.

Ok, it wasn't quite like this, but...

With my adrenaline rushing, I prepared for the final mile of my main set.  As I sprinted up a hill to keep my 6:20 pace, I recalled glory days on the grid-iron.  I've worked hard to slow the hands of time.  I whipped through the streets of Briarwood until another beep from my wrist told me my task was complete.  I eased into 2 miles of recovery that brought me back home.  It's time to wake up.

Kona Project Update

I'm in to week six with Project 942 Racing Team and Coach Chad Holderbaum.  The first few weeks started out "easy" with some lighter workouts and field testing in all three disciplines.  These field tests consisted of a 2 mile time-trial run on the track, a 20 min time-trial ride on the trainer, and a 1500 yard time-trial swim in the pool.  These tests were used to set a baseline of conditioning for which future workouts are built.

The past couple weeks have included workouts that are gradually increasing in length/distance and include intervals of higher intensity.  This morning, I had a 3600 yd swim that included a 500 WU (warm-up) followed by 30x100 yd w/ 10 sec. rest and a 100 yd CD (cool down).  I successfully completed the workout by 6 am and hustled home to help Laura get Luke and Matt ready for school (daycare).  Luke was especially cranky this morning.  He wanted his mommy, but I was taking them to school and Laura is picking-up this afternoon.  After school, I'll drop-off Lilly & Sarah (Laura's parents' dogs) at the kennel and then hustle home for my 1.5 hr ride that includes 8x4 min intervals at 240-255w (watts).  Whew! 

Every day this week has two workouts.  This means I'll be getting up early to get one workout in before work and then hustling home to get the second workout completed.  It's a busy schedule, but worth doing for now.  Laura has been very supportive and understanding as we plan out the week every Sunday taking into account work meetings, children's needs (most recently some doctors appointments), dinner plans, and my training along with all the other daily responsibilities.  Thanks Babe!

A special congratulations to my new coach, Chad Holderbaum for a very impressive performance at Ironman Florida finishing 20th overall with a time of 8:31:59.  Also, congratulations to Beth Shutt for her performance at Ironman Arizona finishing 9th in the Pro Women's field with a time of 9:15:38.  You two are setting the bar very high for the rest of us.  Keep it up!

Kona 2014

I figure I'll make it official with a blog post.  After a lot of consideration and conversation with family, I am making qualifying for Kona a goal for 2014.  It might seem odd that I'm blogging about something that so many triathletes strive for year after year, but for me it's a big decision.  The time and financial commitment to working toward this goal are such that I will need the support from many people around me, most especially my wife, Laura.  With two young boys, the responsibility of watching the boys falls to her when I'm out training.  Thank you Laura!

I've already made some important investments that will help me tremendously.  I've decided to get a coach for the first time in my tri "career."  I will be working with Coach Chad Multisport, LLC .  I have known Chad for several years now and have raced with him on the Ballou Skies Tri Team for two years.  I have great respect for the things Chad has accomplished in the sport of triathlon and am confident his expertise will help me improve.

In addition to a coach, I've invested in a couple pieces of equipment.  The Garmin 910 XT multisport watch and a Quarq Power Meter for my bike. I'm excited to have these pieces of equipment as they will provide important data for training and racing.  Thanks Gram and Mom & Dad!  I've also applied for the PowerBar Team Elite sponsorship in hopes of having PowerBar's support throughout my journey.  As any athlete knows, nutrition is absolutely critical, and PowerBar provides so many great products for endurance athletes.

This week is the first week of training with Coach Chad.  The first few weeks will include a series of field tests in each of the three sports so that we can collect data and analyze my current fitness.  Coach Chad and I have also started discussing which races will be my "A" races and give me the chance to qualify for Kona.  Presently, I am registered for Eagleman 70.3 on June 8th in Cambridge, MD.  This is a race I've done many times and is the only 70.3 with Kona qualifying spots.  Stay tuned for additional races added to my schedule.

I'm excited for the journey ahead and will be blogging more frequently through the ups and downs on my way to Kona 2014.

Mighty Moraine Man 2013

This year was the inaugural running of the Mighty Moraine Man Triathlon at Moraine State Park.  Joella Baker and Get Fit Families did a fantastic job of putting on a great race!  I want to personally thank Joella for providing the Pittsburgh region with its first Half-Ironman!  It was wonderful being able to sleep in my own bed and still be able to race that distance the next day.

Leading up to Saturday's race, everyone had their eye on the weather forecast.  After a beautiful day on Friday, a rain storm that stretched from Canada to the Carolinas came roaring through Western Pennsylvania mid-morning.

The Swim

My number one goal for this race was to have a good and fast swim.  In short, MISSION ACCOMPLISHED!  I made sure to warm-up in the water about 20 minutes before the start of the race.  I wanted to make sure I was comfortable and ready to swim fast.  With the breeze picking-up and Lake Arthur looking pretty choppy, the warm-up calmed my nerves and allow me to settle into the race quickly.  Feeling good in the water and trying to push faster than my normal tempo, I was hopeful to see a relatively fast time, when I got out of the water.  As I stripped my wetsuit running to T1, I glanced at my watch, 26 minutes and change.  I was quite surprised to see a number like that!!!  It ends up, the swim course may have been a little short, perhaps due to buoys being blown off course a little, but hey, I'm not complaining.

The Bike

When I reached T1, I saw that my biggest competition, Eric Angst, had already been by to get his bike.  This was no surprise to me.  I just wondered how far ahead he was.  I was ready to do whatever it took to close the gap.  I quickly exited transition and climbed the small hill up to North Shore Drive.  As I sped around the bend, things didn't seem right.  Was the road that bumpy?  OH NO!!!  My first flat tire in a race!!!  I can't explain how disappointed I was.  I figured Eric was at least a few minutes ahead of me and is a strong cyclist himself.  I didn't think there would be anyway to catch him now.  I tried to stay calm and changed the tire as best I could.  Of course, I had a kink in the tube, and it ended up getting caught between the tire and the wheel rim.  I had no choice, but to wait for help.  By the time I was back on my bike, I had lost around ten minutes.

I was now riding for myself.  I knew catching Eric would be next to impossible, unless he had a mechanical problem of his own.  I felt good.  It was a nice enough day.  I thought: I mine as well enjoy the ride.  THEN IT RAINED!

The next 46 miles were pretty miserable.  At times, it rained so hard it hurt.  It was a drenching rain.  The kind where you run from the car into the house to stay dry, but when you get inside, you realize that running didn't help at all because you are soaked anyway.  I still rode hard, but had to be extremely cautious on the course.  At first, the rain wasn't so bad because it was still warm outside.  However, I remember the distinct moment when it went from warm to cold.  My toes were numb, and I actually wanted to ride harder just to stay warm.  I pulled into T2 not knowing what kind of bike time I had and just wanting to start running to get warm.

The Run

Most of the run course was along the Moraine Bike/Run trail around Lake Arthur.  Again, if it wasn't for the terrible weather, I'm sure the course would have been beautiful.  About one mile into the run, Eric, who was in first place, past me on his way back from the first turnaround.  I quickly calculated the chances of being able to make-up the difference between he and I and concluded it was unlikely.  However, he told me I was in third place so I anxiously awaited to see who I had to catch in second place and how far ahead he was.  As second place and I passed each other, we exchanged encouraging words, but in the back of my head, I knew I could catch him.  The rain continued to fall as I put one foot in front of the other ticking off the miles.  I wasn't setting any records on this day that's for sure.  I think I only had one mile that was under seven minute pace.  Today, I was OK with that.  The final six miles of the run were quite difficult (they're never easy even when you're not pushing it).  I took over second place around mile six and simply kept a consistent pace for the remainder of the run.  I pulled into the finish line with an overall time of 5:01 and change.  Overall, considering the weather and the flat tire, I was proud of myself for not throwing in the towel.  Despite the adversity, I finished the race and earned some very valuable race experience.

Thanks to all the volunteers who endured the weather!  The post-race food was awesome: burgers, dogs, spaghetti, pierogies, cake, and more.  I ate two hamburgers, a hot dog, a plate of spaghetti, pierogies, orange drink and chocolate milk, and a huge piece of yellow cake with chocolate icing in about 10 minutes.  It hit the spot after a long and wet race.

The pierogies were delicious!!!

Cedar Point Half Rev Race Report

I returned to Cedar Point this year with the great memories of my first full distance triathlon (FullRev or Ironman) one year ago.  This year I was ready to "smoke" the HalfRev (half-ironman), or at least that was my hope.  Coming off of Ironman Lake Placid at the end of July and a full summer of training, I was banking on being more fit and ready than any other time in the year.

Just like last year, my family would be there to support me in full force.  With an entourage of 12 adults and six children ranging from 8 weeks old to almost 7 (Tyler's birthday is on Sept 24), the weekend was a bit hectic, but a lot of fun.  We arrived in Sandusky at the Hotel Breakers late Saturday morning and after a longer than anticipated lunch, walked over to Cedar Point by mid-afternoon.  Tyler, Rylen, Luke, Reese, and Aidan were so excited to be with each other going from one ride to the next, or in some cases, just running around.  Our little Matty was well behaved and wide-eyed at times as he was strolled around the Park.  The day's fun was greatly enhanced by a special, but still secret announcement from a certain sister...:)

Tyler, Rylen, and Luke at Lunch

Riding race cars! Luke's favorite!

Blast off!

Wow! A Merry Go Round!

After sharing a bed with Luke (I love this by the way), I awoke Sunday morning wondering what my body had to give.  I doubt many other athletes walked Cedar Point for several hours on Saturday, and I know its not the ideal plan before a race, but I awoke Sunday morning feeling rested and ready.  I got to sleep-in until 5 am since the HalfRev didn't start until 8:20.  I didn't sleep any later than 5 because I wanted to get down to transition and make sure I had plenty of time to take care of any unforeseen circumstances.  Boy was I happy I did that.  It ended up that Rev3 decided overnight to move the swim course from Lake Erie to the Bay because of riptide warnings.  There was no doubt this was the right call.  You could have surfed on the waves.  However, I had left my wetsuit, goggles, and swim cap at the hotel thinking I would return there after setting up transition and have an hour or more to relax before putting my wetsuit on and heading to the beach directly behind the hotel for the swim.  Combined with forgetting my water bottles for the bike in the fridge, I ended up making three trips down to transition (about a mile walk) before walking 3/4 of a mile over to the bay for the swim.  By my calculations, I had walked or jogged about six miles prior to starting my race.  Oh, by the way, I got Luke up and dressed him to try to help Laura out.  So after walking Cedar Point the day before and my hectic morning, I was really starting to wonder how my body would react in the later stages of the race.

A rough Lake Erie forced the swim to be moved to the bay.

The Swim

With the swim taking place in the bay, we had a time trial start with two swimmers starting every three seconds.  There was no opportunity for a warm-up swim, and you couldn't see much of the swim course because we swam around an island.  But, none of this bothered me after the morning I was having.  I stayed calm and focused.  Once in the water, it took me a few minutes to get comfortable.  Without having a warm-up in the water, my body and mind just weren't properly prepared.  Once I found my rhythm though, I did my best to push myself.  Too often I'm too comfortable in the water.  I know I need to become more accustomed to greater effort in the water, and that's what I was shooting for.  Once I circled behind the island, I could feel the rise and fall of the current as if I was a boat out at sea.  I could also feel the current pushing me forward as if I were body surfing in the waves at the beach.  The most challenging part of the swim presented itself, when the swim course came around the other end of the island and worked back against the current to the swim exit.  As I sighted the final buoy, I realized I wasn't making much progress.  I amped-up my effort level and really started digging for home.  With small waves crashing over my face with every breath I took, I did my best to keep a good line towards the exit.  When I exited the water with a swim time of just over 35 minutes, I didn't let myself get discouraged.  Honestly, that's not my worst time even considering everything up to that point.  I ran the 3/4 mile back to T1 trying to preserve every second and was now ready to take the hot-rod out for a spin. :)

The Bike

I had a good feeling going into the bike!  Last year, I had a solid bike split going under five hours on the FullRev bike course (112 miles), and I knew the course layout for the HalfRev and terrain with its rolling hills was a good setup for me.  Although it was a windy day, I expected to ride well.  I didn't know how far ahead the lead swimmers were, but I started picking off cyclists one-by-one.  I wanted to push the pace, but also was trying to keep my cadence around 90 rpm to ensure I wasn't wearing my legs out.  Mile 25 came quickly and I was feeling really good.  When the HalfRev and FullRev bike courses split, I found myself riding more alone, occassionally passing cyclists that looked more capable.  This told me I was most likely toward the front of the group.  I didn't know how close to the front, but I thought within striking distance of the leaders.  I continued to push the pace, while being fully aware that I would need to run well to keep or improve my position.  With about 10 miles to go on the bike, a spectator informed me I was in tenth place.  I had hoped for something better (like 1st), but knew there was still time to catch one or two more.  With about seven miles to go and headed back to the last stretch along Lake Erie, the wind really picked up.  It was brutal.  I was leaning into the wind and bracing for the frequent gusts that nearly take your bike from right underneath you.  In the last seven miles, I passed two more riders, which put me in 7th place heading into the run.  I knew I would have to run well.  As I pulled into T2, my family was there in full force.  They were screaming like crazy providing me with an unbelievable boost of motivation and emotions.  T2 was mostly empty.  This is the greatest site for a triathlete.  When there are very few bikes already racked, you know you're having a good day.  I finished the bike averaging just over 24 mph with a time of 2:18.  I was ready to lay it all on the line on the run!

Headed out on the bike.

The Run

As I began the run, my family had crossed the parking lot from where they cheered for me coming in on the bike and now gave me an equally exciting send-off for the run.  As Laura held Luke, I gave him a quick high-five followed by one for my sister, Jess.  This was quite emotional for me knowing that I have such great support.  I had to calm myself and refocus on the task at hand.  Coming off the bike, I anticipated running around 7 min pace, when I looked at my first mile split and saw 6:23/mile, I knew I had it in me.  In the first half-mile, I passed an athlete that was struggling.  He actually had slowed to a walk as I went by him.  I figured this put me in 6th place for the moment.  A mile later, I passed another competitor.  He wished me luck as I went by so I knew he didn't think he had it in him to make a comeback.  I ran strong in 5th place seeing the top four on the out-and-backs setup through the streets of Sandusky.  This is one reason I like the run course for this race.  There are plenty of opportunities to see your competition and know exactly where you stand.  When I got my first look at the runner just ahead of me in 4th place, I thought I had a chance to catch him.  Trying to get into his head, I made sure my stride was extra strong and my face was determined each time we passed one another on the first two out-and-backs.  I could tell he was waivering and with about four miles to go, I went by him and took over 4th place.  As well as I was running, there were others behind me running better.  I knew I couldn't let up.  I kept thinking about my family and their support.  I wanted badly to finish on the podium for them.  With three miles left, I decided not to stop or even slow down for anything else to drink at the aid stations.  Until this point, I was trying to refuel with a combination of gatorade, coke, and water.  Caffeine and sugar baby!  However, the last few miles would hang on guts alone.  My hamstrings were very sore as my pace started to creep over 7 min/mile.  With just under two miles to go, I was passed by a competitor.  His stride was much stronger and quicker than mine.  I tried desperately to run with him, but it wasn't worth the risk of blowing up myself and losing the great race I had to this point.  I kept my stride as smooth and strong as possible finishing with a personal best half-marathon of 1:30 and an overall race time of 4:31.  Good enough for 5th place overall and 1st place in my age group!

Hi-Five for Luke!

Hi-Five for Jess!

Thanks for all the support!