Sebagoman Race Report

I spent Friday counting down the minutes till I left for the race.  At 4pm I wrapped up my last appointment, ran home for my bag/bike which were packed and I got on the road.  I made a quick stop at Action Bikes and Outdoor in Matamoras, PA for some Hammer Gels and arrived at the hotel in Chester, NY at about 7pm.  My first dinner was a disappointment so I ventured out and found an awesome Shop Rite.  I took a chance and bought some Sushi-Salmon Avocado Rolls which were awesome.  I also bought my breakfast for the next day.  My cheering section (My sister Emily and her boyfriend Brendan) was not going to arrive till 11:30 so I decided to hit the sack.  I was exhausted but I laid in bed wide awake.  No matter what I tried to do I could not fall asleep.  Emily and B rolled in at about 12:00 and I am pretty sure they were both asleep before I was.  I decided to work through my race plan to try and put my mind at ease.  It must have worked because the next thing that happened was the alarm going off at 4:15am.  I ate my breakfast of a Wheat bagel with Almond butter and fresh strawberrys and blueberries and got on the road.


Spent the 30 minutes drive spending time praying and reflecting a lot the awesomeness of God.  He gifted the word with an incredible sunrise that morning, rich red just brned through the early morning sky.
I arrived at the check-in and heard the Race Director talking to somebody else.  I knew that the cap on the race was 400 but I heard them briefly chatting about how there was only 120 people signed up for the race.  At this I suddenly felt a little hope.

The Sebagoman Olympic Triathlon is a .9 mile swim to a 21 mile bike to a 6.2 mile run.  To be honest I did not have many expectations going into this race.  My biggest goal was just to finish-and beat that big 3 mile ascent at mile 6.  But other than that I had no hopes of placing or anything like that.  I had originally signed up as a Clydesdale (it's the Division for guys over 200 lbs) because at the time I thought I might be able to place.  But at the months have passed I have not had the time to train as much as I would have liked.  But with the word of the smaller field I got my hopes up of possible top 3 in the division.  I found myself sizing up every guy setting up the transition area to see who my competition would be.  You can never really tell though.  I went back to just getting focused and ready for the race ahead.

It was decided because of the small amount of people there that we would all go off in one big wave-"like on big happy family."  I took and Espresso Hammer Gel and headed down to the beach.  I lined myself up on the outside of the pack.  The plan was to let the group thin out a little then I would move in closer to the buoys.  I donned my cap and goggles, said one last prayer and waited for the horn.  When the blast went off I was very surprised at how relaxed I was.  I just started chugging along like I usually do.  I did not even try to site the buoys because they were white...and so was everyone's swim cap.  So I watched where everyone else was going.  Unfortunately I got caught up in a group that decided to swim away from the buoys.  When I went to site a buoy I found I was way off course and quickly started moving back toward the main pack (or pod) of swimmers.  I got pushed and bumped a few times, even tried to draft one guy for a little while until I realized that he was going too slow.  This swim also wins the award for most scenic.  Usually water is murky from being churned up by swimmers.  But you could see all the underwater landscape because it was only 7 feet deep at it's deepest point.  By the second lap around the triangle I found I was not at the back, nor was I in the front.  It was nice to know that even though i have not spent much time in the water my swim was turning out really great.

I made it out and ran into Transition 1 feeling really good.  I put on my shoes (I still use toe straps) took a Hammer Endurolyte, through my gel flask in my back trisuit pocket and started the ride.

One thing I knew I had to watch out for was cramping.  In my first tri (Got the Nerve-Sprint) my calves cramped up in a wicked way after I got off my bike.  So I had been training with Hammer HEED (see a trend here?)  I packed two bottles full of Melon Flavor and had added a little extra to keep my muscles from getting over fatigued.  The big hill I had fretted about so much was pretty big, but the time was passed when I started riding with this guy who was going about the same speed.  We chatted for a good way up the hill.  My plan for this hill was to take it easy because it was still early in the race and there was still a long way to go.  The roads on the first half of the ride were absolutely abysmal.  I felt like was going to blow a tire from all the potholes.  The second half was brand new backtop so that made up for it.  The scenery was gorgeous and passed a few hardcore runners who cheered me on as I went.  at about mile 19 there was this large group of people lining both sides of the road.  They were all cheering as if I were some kind of elite.  I think they were waiting for a bus or something.  Either way it was just the boost I needed to get through the last miles of the bike.

I jumped into Transition 2 grabbed my hand held water bottle also filled with HEED (lent to me by UltraRunner Chris Freet) took my second Enduralyte and got going.

I was definitely fatigued but felt good.  The run was a moderately challenging course that was rolling hills.  It was okay because it was nothing I had not trained on in the past couple of months.  a half mile into the run the lead guys came flying around the corner and gave me a big high-five and an encouraging word.  One thing that I experienced in this race was how much all the athletes encouraged each other during the race.  As we all passed each other on the 6.2 mile out and back there was almost always a high-five or an encouraging word.  At 2.5 miles I heard someone come up behind me, a small little woman, I politely asked if she would be willing to carry me up the next hill.  This emitted a bit of a laugh and a little more encouragement.  By mile 3 I was out of HEED and felt my body starting to get dehydrated.  Not only was I parched but my muscles were starting to cramp up, especially my quads.  There were also hotspots forming on the arches of both my feet.  I had opted not to wear socks because I felt I would be able to bear it during such a 'short' race.  Plus I did not want to waste the time in the transitions.  As I came down the final stretch I heard my sister yell "Go Ken, you are going to make it in under 3 hours!!"  I dug deep into everything I had and crossed the finish line.  I grabbed a water, vitamin water and a handful of ice which I proceeded to drop into my trisuit.  I was exhausted but stoked it was accomplished.

I enjoyed 4 fig newtons, 1 banana, 1 Vitamin water, and a slice of Sausage Pizza to wrap up the race.  I did not even think to check my time or standing until I went back for some more water and saw people standing around the preliminary printout results.  As I followed the column down I saw that I was the #2 Clydesdale.   I guarded my heart in case it was some kind of mistake.  As they got to the last of the awards they called my name for second place.  I was blown away!  I have never won anything in the way of an athletic trophy (barring the 'Most Improved' Cross Country trophy in 8th grade)  It was like all the training had been validated!

My official splits are a follows:
Swim 33:19  (2:06/100yd pace)
T1 1:06
Bike 1:23:09 (15.2 mph pace)
T2  0:29 (4th fastest T2 time)
Run 59:13 (9:33 pace)
Final 2:57:16
Placed 61 out of 100 overall

One thing about this race is I just had a lot of fun with it.  I found myself just enjoying what I was doing despite the great amount of pain-especially at the end.  I am looking forward to recovering from this race and getting busy with the business of the next race-the Baltimore Marathon on October 16.  Keep me in your prayers!!

Slaying the Dragons

I have an active imagination.  My youth was marked by pictures of G.I. Joes, Super Heroes, Robin Hood, Knights, Castles, and Dragons.  I used to (still do) draw pictures of dragons.  The mythical beasts always seemed to just engross my mind.  I recently read a series of fantasy books that helped those thoughts along.  The Eragon Series were a boy becomes a dragon rider.  Books like those are food for the kid in me.
During the long hours of training you have a lot to think about.  I can only think about my pace, time, nutrition, , so much before I begin to think about something else.  I think also when I am experiencing intense amount of pain I look for some kind of out.  Something to take my mind off the pain.
My next two races are hilly.  A few weeks ago I took sometime to go out and drive the course for my next race.  As I drove it I realized that the elevation charts did it no justice at all.  A sick feeling started to form in my stomach as I drove in my car up some of these hills.  Renee turned to me and said "This is fun...right?"  Here is the elevation chart for the the Sebagoman ride: MapMyRide - Sebagoman in Stony Point, NY 
I went home from that little day trip saying...I need to work my hills.  Now working hills where I live is not difficult.  I live in the Northern Poconos and I really can't get on my bike without expecting at least one big hill.  It is worth mentioning that the run course is mostly downhill on the way out and uphill on the way back.
Hill training is tricky.  I am still new at this so I am not really sure the 'right' way of doing it.  In my mind I just push as hard as I can till I get to the top of the hill, then do it again for the next one.

Enter the dragons.

As I was charging up what we call Jadwin hill I began to see these hills as dragons.  When I stand at the bottom of a hill I stare at something that wants to defeat me.  I am not one for giving up or being defeated.  These giants want to conquer me, but I will not be conquered.  My imagination gripped me as I began training these hills.  Call me a nerd-but no longer was I a 225 guy running up a hill.  I became a fearless warrior facing down a dragon that only sought to devour me.  Things like this only enable my unwillingness to give in to pain.  Step by step was another step toward victory and getting to the top of the hill meant I won.

We cannot be defeated by our dragons.  Whether in life or in a race.  We need to face them, fight them, and slay them.  If we allow ourselves to be conquered we only set ourselves up for another defeat.
So slay your dragons fearless warriors

GTN Triathlon Race Report Part 2

This is a continuation of my race report and is the actual report of the race.

After I got my race packet and number marking I took my bike and the rest of my stuff into the transition area.  The transition area can be a little intimidating.  Everyone is setting up all their stuff and everyone has a different system.  Everything I had read told me to do my own thing and not pay attention to anyone else.  This was easy because my way was the best way anyway.
After I got my transition area set up I put on my shoes and went for a little run to warm-up, stretched and then spent a little more time with Renee, Liam, and Erin before it was time for the competitors to enter the transition area to get ready for the race start. (My Transition area is on the left in the picture to the right)
Looking around I felt like i was standing amidst a pod of seals.  Most everyone had a wetsuit except me and the woman standing next to me.  At that point the nervousness really started to set in.  I breathed deeply and started to shake myself out.  A volunteer was walking by and must have seen it in my eyes because she stopped, looked at me and said "You'll be fine"
We were herded much like cattle down to the beach and instructed that we had five minutes to warm up and get acclimated to the water.  I rushed in nervous that I might run into the same problem I have had with previous open water swims.  The water is so cold that it takes my breath away.  The water was a brisk 66 degrees.  This was not nearly as bad as the 55 I had been in Lake Wallenpaupack the week before.
I gathered with my wave and we entered the water.  This was it.  I kept repeating in my head one of the last things Renee had told me before the race-"Race your own race."
The gun went off and the 45 men in my wave took off.
I had heard about the kicking and hitting that usually goes on during the first moments of the swim taking off but you don't really understand it til you are in it.  Honestly, it's not that bad.  Everyone is just trying to go in the same direction at the same time.  The only trouble is you cannot really get into a rhythm.  By the time I was able to get my bearing straight I found myself at the back of the pack-this was mildly disheartening, but I kept plugging along.  After the first buoy I started to pass people.  I looked to the left and saw a couple guys from my wave doing the breast stroke, on my right a guy just floating on his back.  Rounding the second buoy I continued to pass other guys from my wave and make my way toward shore.  My mantra for the swim was "Race your race" (thank you sweetheart).  I emerged from the water winded but determined to continue on.  My whole body screamed "Just walk fast and catch your breath" but my heart refused to yield.
I came into the first transition heard Renee cheering for me and filming(video will come later).  T1 went very smooth except for the tongue of my right shoe going further down than I would have liked.  Once corrected I grabbed the bike and off I went.
The first part of the bike course was pretty rough but once we got out onto the main road things got a lot smoother.  As I got into my rhythm I found that I began to pass a bunch of people from the two waves ahead of me.  This was a huge confidence booster.  I played leap frog with a couple of people but for the most part once I passed someone they were gone.  at around mile 7 I ended up riding with a guy in a blue trisuit.  We chatted for a bit about the beautiful countryside then about the big hill coming up.  I asked him if he wanted to race, he said "Sure, loser buys the winner a drink" needless to say I never saw him again.  I still owe him a drink.
The big hill came and went and was pretty brutal.  I passed a couple people walking their bikes up.  My heart, again, would not let me do such a thing.  as I buzzed downhill at mile 10 a Honda Element passed me then made a right turn right in front of me! I did a little yell more because I was buzzing along at 23 mph and had to slam on my brakes.  It was very frustrating. 
The rest of the bike leg went very well.  I was very happy with my pace and by mile 14 felt I was really getting into my groove.  The words Imago Dei popped into my head.  This is a Latin phrase that means "Image of God."  I was pumped by this.  The idea that we are made in the image of the most powerful being in the universe can really get your psyche amped.  Coming into the last mile of the bike leg I felt unstoppable.

I found out quickly that just because you are made in the Image of God, does not mean you are God.  I parked my bike and took off for my run.  As I came out of the transition area I saw my cheering section with Liam holding a sign that said "Go Daddy!"  The push from my friends/family was just what I needed because right then I felt an excruciating pain start to course through my calf muscles.  With every step I felt as if my calves were going to freeze up right on the spot.  I said to myself, just keep running, they will loosen up....I hope.  After a mile they did, but not after all previous waves buzzed past me like I was standing still.  I got as second wind as I came around the 1.5 mile point.  I grabbed some water and dug in.
When I got off the rail trail and back onto pavement the adrenaline kicked in and I pushed with everything I had left to the finish line.
As I crossed the finish line I was overcome with this sense of relief, exhaustion, pride, and whatever else.  My mind did not really know what to do or think and so I defaulted to a bit of crying-not much, but those who know me know I am a cry baby.  I thanked God for the ability to compete and exercise and do all that I had just done.
At first I was not overly pleased with my time but this is what the final split was: (the split is a separation of the times)
Swim 10:06 Pace-2:03/100
T1 1:41
Bike 53:39  Pace 17.9mph
T2 :41
Run 25:54 Pace 8:21/mile
Final Time 1:32:01
Placed Overall 207/588 Age Group 24/45

I was definitely surprised at my run time as I usually train at around a 9+ pace and I thought my legs were going to give up on me.
After the race I went and enjoyed some fried food at a place called the Blue Bird Inn near Mt.Gretna with my cheering section.  Thankfully Liam slept in my arms through most of lunch (he was apparently a very tough to deal with during Daddy's race).  A big thank you to Renee, Liam, Emily, Brendan, and Erin for coming out to support me.

Renee asked if I would do this one again.  I think I will.  It was very well organized and very first timer friendly.  The bike course is mildly challenging and the run gives a great opportunity for a PR.  Next on the docket in the Sebagoman Olympic Triathlon on August 21.  Stay tuned for updates on my training and thought about the upcoming race.

New Supersuit

My new Trisuit came in the other day and I have been just itching to try it out.  I have also decided that I will no longer call it a trisuit but a super suit.  I think it will make me faster.  Up here in in North East Pa we have had some nice weather this past week.  In fact it has been so warm that we had to open up all the windows in the apartment and employ the use of fans.  This has also been encouragement for me to get out and do my first open water swim.
Everything I have read says "Do not wait till the day of your triathlon to swim in open water." This is a challenge for me because the water stay pretty cold till June around these parts.  Yesterday I found a straw and decided to suck it up and take the plunge.  The water I will be swimming in on my first race will be between 68 and 72 degrees.  I have opted not to go with a wetsuit despite the many benefits it offers (warmth, buoyancy,  and better hydrodynamics) mostly because I don't want to spend the 40 bucks on the rental or the 200-500 on one to keep.
I asked Chris to come watch me and make sure I didn't drown and went down to a small lake that is probably 250 yards across and never has any traffic on it because it is private. 

I donned my new super suit and my goggles and jumped in.  Now I have been in very cold water before.  3 years ago Chris and I went whitewater kayaking in March on the West branch of the lackwaxen.  We launched off a snow bank and saw numerous ice chunks as we paddled down the creek.  Unfortunately I caught and edge wrong and over I went-that was cold.  I can honestly say that yesterdays dip was nothing compared to that.
The only thing that made me uneasy was the very dark storm system just to our south.  As I jumped in I could hear the thunder. Made it about fifty yards out and was so distracted by possibly being electricuted that I turned around and came back.  A I came close to the dock I cam face to face with something underwater.  I still cannot tell you what it was, but I let out and audible yell into the water...yes I am a wimp-but I'll have you know there are some very large Bass that live in the lake, though this was not a Bass.
Very short lived and pretty disappointing swim, but I'll be jumping in again within the week-thanks for reading and all your support.

Charge

Rough night. Board meeting till ten then had lack of judgment to drink a cup of coffee right be fore I left. Needless to say I lay wide awake in my bed till I decided at 11:30 to watch the documentary I just got from Netflix. A movie called God Grew Tired of Us. Awesome movie which documents the life of the Lost Boys of Sudan who were driven from their homes when the Sudanese government decided to wipe out all the Christians in the south. Amazing story of how they were resettled to the United States where they were given jobs and opportunities of education.
So I stayed up late for that coupled with Liam teething and running a fever led to a later more exhausting night than I had anticipated. This in turn effected the 5 a.m. run.
I have been knocked off my horse a bit with my training. One of the challenges of living in Northeast PA is the weather and lack of pools in proximity to my life. Also pool hours do not help. But enough with excuses I will make up run today and jump in the pool tomorrow. Got the Nerve Triathlon is less than 3 months away and I have a lot of work to do. My plan is to place in the top 20 in my age group 25-29. Looking at the times I really need to step up my swim. Thankfully the weather is getting warmer and outdoor training is not too far away.