Duathlon Nationals 2009, Richmond, VA

The Duathlon National Championship was today, Sunday, April 26, 2009. It’s my most important race of the year and a qualifying race for the Duathlon World Championships, just like last year. Top 12 in each age group go to World’s. Hundreds of hours and thousands of miles of running and cycling all culminate with this race! Many say that World’s is more important, but you can’t go to World’s if you don’t qualify at Nationals.

The race was again in Richmond, VA. My buddy, Alex, was going to pick me up at 10:30am Saturday morning for the drive. I awoke early and got my stuff together. I went outside to jockey some cars around in my parking lot, moving my car from one parking spot to another. Upon getting out of the car, POW!!! My back blew out and instantly went into a spasm! I was almost down for the count. Debilitating back pain and instant contortion of my torso into an S shape. This has not happened in close to a year. I had been telling everyone that I had finally figured out my back problems, and it would never happen again! JINX!!!

I struggled to make it back into my house, quickly popped 3 Aleve, and lay on my bed. It had been so long since the last spasm that I just couldn’t remember all my secrets to combat it. The question mark deformity of my torso instantly kicked in. Any movement of my core sent stabbing pains to my back. I waited 20 minutes for the mild numbing effect of the Aleve. I needed to get my back ‘taped.’ It was a trick I learned from a Physical Therapist a while back. The taping locks your back in an extended position and provides a ton of support. Harriet, the master taper was not home, but Jenny was. She owed me from all the computer and house repairs I have done for her. J It was about 8:45am and, thankfully, she was on her way. I gave her taping directions as she applied strip by strip of medical tape to a one square foot area of my lower back. She was a life saver!!!

My next decision was whether to take Prednisone, which I horde as an absolute last resort for just this purpose! This is a miracle drug that, within a few hours, could provide some relief from my muscles spasms. The side effects are bad, however, and the drug lingers in the body for months. It’s truly my last resort, but I saw no other choice. Six tablets the first day, five the next…

Thankfully, I already had everything packed. When Alex arrived I had him carry my bike downstairs and load it onto his car. I reclined the passenger side car seat for the 2.5 hour ride. Sitting is the worst! Moving around and walking is the best to loosen things up. We got to Richmond and went straight to the race packet pickup location. I stepped out of the car with a grossly contorted body. I have pictures, but I’m too embarrassed to show.

We eventually checked into the hotel, and I iced my back and lay in bed for about 4 hours. I was not a happy camper! At this point, I actually wanted to just go home. I texted a friend and offered him my entry into the race for free hoping he would drive down, and I could take his car home. Surprise! He did not bite.

8:00 pm comes around and Alex wants dinner. I drag myself out of bed and hobble to the hotel restaurant. I am now feeling sorry for myself and decide to throw in the towel for the race and go into self destruction mode. I order two Jack & Cokes and eventually smile for the first time all day. Don’t forget, alcohol is a muscle relaxer!

After dinner Alex and I meet up with Team Bike Rack in their room adjacent to ours. I am feeling pretty good, if you know what I mean. Richard, the video guy on the team is not racing in the morning, so I drag him back to the bar. Needless to say, I continue the self destruction well into the night. I think the bachelorette party that we met did not help the situation and encouraged the Jagermeister shots. We had fun. By the time I arrived back to my room, it was 1:00 am, and I was asleep before my head hit the pillow.

6:30am came around quickly. I popped Aleve for my back and was amazed that I didn’t have a hangover. I waited the usual 20 minutes before I rolled out of bed. I paced the room to loosen things up and decided I might just be able to rally! My back was still a mess, but I actually had this crazy idea that I could do this race. I put on a pair of shorts, went out into the hallway to jog a few striders up and down the corridor. I could function, but was still grossly contorted and had subdued (thanks to the Aleve) stabbing pain. I walked back in and told Alex, “I think I can do this thing!” He was a little stunned, and so was I.

I had a ton of time before my 9:30am start. Still without a final decision, I continued my morning race preparation of putting my numbers on, filling water bottles, topping off my tire pressure, and putting on my racing skin suit. The suit only accentuated my deformity.

It was game on!

I grabbed my bike, and Alex and I walked to the transition area to set up. Now I was in my element, and I started to feel good about my decision. Running has always been a back pain reliever for me, but the bike was murder, especially with a time trial bike like mine when in aero position!

Duathlons are comprised of run, bike, run. Since the first is a run, that would help to loosen up my back a lot before climbing on the bike. And to finish with a run would also help. I planned to go out in the middle of the 40-44 age group pack to see how things felt. The one type of running that is not good for my back is steep down hills, and, of course, the race start was at the top of a ridiculously steep downhill. That would be my first test. The horn sounded, and we were off! I stayed in the middle of the pack for the first few miles and things went without a hitch. Then I started to move up. All American Jeff Miller was way ahead, but a group of five was just behind him. I eventually made my way to that group and hung there throughout the run. (10k run split 37:12)

The next test was mounting the bike. That also went without a hitch, but I discovered a new test before I mounted the bike: finding my bike in the transition area. It may have been the heat or the drugs, but my mind was completely blanking on where my bike was amongst thousands. I knew the general area and eventually found it. I put on my helmet and was about to grab the bike, only to discover it was not mine. I took off the helmet and cluelessly continued to search for my bike. At one point, I was convinced someone else had taken it, but then what seemed like minutes later, I found it! DUH! (T1=1:40)

The first lap of the three-lap bike course was slow for me because I didn’t trust my success at this point. I soon came to realize that I may actually be able to finish the race. Qualifying for World’s never crossed my mind. Finishing did! As always, we had our ages on our calves, and I was being passed by a handful of people in my age group.

During laps 2 and 3 I began to start pushing things and becoming more aggressive by standing on the up hills and holding aero on some pretty steep downhills! I am convinced the deep dish ZIPP racing wheels that Bonzai Sports loaned me offered extra speed. I had lowered my seat a bit before the race to take some strain off my back. That was working, but it increased the strain on my hamstrings, and my right hamstring was on the verge of cramping. Plus, did I mention it was HOT!!! Management of fluids was crucial! I could see racers cramping and dehydrated all over the race course with people walking their bikes or huddling in the shade! People were dropping like flies.

The bike leg couldn’t have finished sooner.(40k bike split 1:07) I had just run out of fluids and headed into the transition area. Thirty-seven seconds in transition, the way it should be, I was running the final 5k. This was where I put the pedal to the metal! I was passing buckets of people in my age group, including two guys in the last quarter mile. I passed with authority even though I was beginning to fade. (5k second run split 16:28, the 5k was short otherwise this time would equate to 5:18 minutes per mile and i can't do that on a perfect day)

With a 10k run, 40k bike, and 5k run completed, I crossed the finish line in 2 hours and 3 minutes! I finished 12th place in my age group and qualified for the Duathlon World Championships! I was shocked that I placed so high in my age group! And amazed that the human body can take such a beating!

My 1st Fourteener in Colorado

The centerpieces of the Colorado Rockies are 54 mountain peaks over 14,000 feet, or “Fourteeners,” as they are affectionately referred to by climbers. I decided to solo climb on in the middle of the winter and below is my trip report as posted on the official 14ers.com website.

As you may be able to tell from my nickname, I am from the East Coast, and this is my first attempt at a 14er in CO. I successfully climbed Mt. Bierstadt last Tuesday January 20th, 2009. Luckily, it was during your little Colorado heat wave. I am guessing temps during my day hike ranged from 30 first thing in the morning to 45 degrees around noon.

I picked this 14’er hoping it would be on the easy side and successful for a newbie going solo in the winter like myself.

My alarm clock went off at 4am and I left Denver at 4:21am. Thru Georgetown, I easily navigated the empty yet; very muddy sometimes one lane Guanella Pass to the road closed sign and parked. I was the only one around for miles it seemed. Plus, this early in the morning, the road construction did not present any issues except a few sections of one lane of road. The return later in the afternoon was a little different story…

I brought my small day pack with snowshoes/poles and no other climb equip. In fact I never even had to throw on the snowshoes. However, the poles came in handy. The approx. 2 mile walk along Guanella Pass to the actually trail head was simple on the snow covered road and navigating the ‘willows’ was just as simple.

I could see the summit from the TH and essential followed existing footsteps in the snow from others for almost 4 hours, reaching the summit around 11:00am. As I ascended, the snow got sparser and footing rockier. The final 200ft of elevation gain was probably the steepest of the day. The sky was crystal clear with a beautiful panoramic view of whatever mountains where around me. At the top, I celebrated my first CO 14er, took a panorama photo and headed down. 2.5 hours later, I was back at my car completely exhausted!

Ah, the trip back down Guanella Pass was a bit longer. I got stopped at a temporary road closed sign with a half dozen other vehicles for 1 hr and 5 minutes! Finally at 3pm, the flagman let us through! I slept almost the entire wait time, so it was not a big deal. Although, i ended up hitting a ton of rush hour traffic through Denver which i may not have hit, if i didn‘t have to wait.

Anyway, it was a successful day in my book!!

2008 Duathlon World Championships – Rimini, Italy September 28th
My free frequent flyer ticket took me from Dulles airport to Newark for a four hour layover, then to Bologna, Italy after a stopover in Lisbon, Portugal. A million hours later I was in Bologna, but my bike was not, and the airline could not locate it. I filled out all the forms, and they told me it would be delivered to my hotel Friday - the following day.

Duathlon World’s was in Rimini, a beautiful beach town on the East coast of Italy. The Team USA hotel was a picturesque hotel in a great location on the main strip pinned between cafés and (surprise!) pasta/pizza restaurants. I was sharing a room with my teammate, Chuck Harney. I felt like I was back in college in my single bed shoehorned into the tiny room. Plus, we had 2 toilets in the bathroom. One was like a water fountain. :-)

My race was Sunday at 11:30am, and my bike finally arrived Saturday afternoon. Yea, I was sweating it out until delivery. In the meantime, we ran the course, studied the transition area, drank lots of café lattés, and ate tons of pasta.

Race day couldn’t have come sooner. I wanted to get it over with… At the start line, I looked around and could tell it was probably the most competitive field of athletes I have been up against since my collegiate track days. The race started with a 300+ field of fired up 35-50 year old males. Like everyone else, I pushed my way as close to the start line as possible. It was a narrow corral, and I knew there was a sharp left hand turn only 100 yards ahead. Without any warning the gun went off, and the pushing and shoving began as the mob surged ahead. The elbowing continued until past that first turn! People were tripping and falling all around me. It was an incredible rush, and with one hand on some random guy in front of me, I was able to stay on my feet.

The first 10k run was flat, fast, and actually measured incorrectly. The total distance was more than 12k, or almost 1 mile longer than it was supposed to be. It was a 4 loop course with fans cheering the entire length. I was toward the front of the pack with a time of 38:47 going into the bike transition. Then came the bike… as usual, I was holding on for dear life! Even with my $3000.00 ZIPP wheels that my buddy Andy from Bonzai Sports lent me, I got passed by many!

However, many of the competitors that passed me were cheating!!! Drafting is not allowed in age group duathlon and we were all warned before the race that there would be ‘bunching’. It was a crowded six lap course, and groups of cyclists would fly past in a tight pace line! It was blatant cheating, but, to their credit, the course marshals (on motorcycles and scooters) were trying to break things up as best as possible. I saw a few riders get ‘yellow card’ penalties. This meant they had to stop their bikes, unclip from pedals and lift the bike off the ground before continuing. Needless to say, I did not join in the drafting.

26+ miles later (it was supposed to be 40k, or 24 miles) I was back in transition after 1:11:32 on the bike and immediately out with running shoes on and calves\hamstrings cramping. While on the bike, I could feel my right hammy tighten. While dismounting from my bike, I could only hope not to crumple to the ground with full-on hamstring cramps. I only had 5k to go and passed many more during the final run. 50 yards from the finish line, someone from the crowd handed me a small American flag. I carried it through the finish line physically and emotionally exhausted!

With my usual game face of complete exhaustion for the finish, I placed 27 in my age group and 3rd American after 2 hours and 11 minutes of heart pounding excitement! I was pretty happy with that!!

Still to come:
Florence- Statue of David, Lots of cafe latte's, Trespassing into a fancy Rowing Club
Cinque Terra (Five Towns)- Wrong train at midnight, Amazing scenery
Pisa- the whirlwind tour

A 15 mile run across the Golden Gate Bridge is practically a requirement when 14,000 Cisco employees descend on San Francisco for this year’s Global Sales Meeting (GSM). Why? Because the Cisco logo is fashioned after the bridge!

About 40 runners woke early and met in front of the Ferry Building (Clock Tower) at the end of Market St. (across the Embarcadero) at 5:45am. This was the 6th annual GSM run. After taking the ceremonial photograph, we were off. I ran with two employees -- Suzanne and Aaron -- whom I know from previous runs. Suzanne kicked my butt last year in Red Rock Canyon, Las Vegas. Aaron almost qualified for the 2004 Olympic Marathon Trials. Needless to say, our pace was fast!

The route took us along the San Francisco wharf, past the fat stinky sea lions at Pier 39, followed by the fresh smells of the sourdough bread bakery, thru the Presidio, and finally across the Golden Gate Bridge. The timing was perfect because the sun began to rise just as we hit the bridge which provided a picturesque start to the day.

We touched the signpost on the far side of the bridge and turned around, retracing our steps for a total of approximately 15 miles at about a 7 minute mile pace.

There are rumors that next year’s Cisco GSM will be in Barcelona! Maybe we will be running with the bulls!

Aquatic Park, San Francisco!!

I haven’t swam since my car/cycling accident and shoulder surgery almost a year ago, but I would never turn down an open water swim opportunity in Aquatic Park, San Francisco with my work buddies.

Aquatic Park is a small lagoon nestled between Fort Mason and Fishermen's Warf. It’s nearly encircled by two piers with a small opening out to the Bay. The water temperatures range between 53 and 62 degrees. However, it can drop as low as sub-50. Today seemed warmer than past swims, but that didn’t stop Matt, Stu, Adam and me from slipping on our wetsuits and grabbing our goggles before wading into the San Francisco Bay waters. Stu and I had insulated hoods as well.

Other swimmers were in the water with nothing but bathing suits. In the past we have been taunted by 75 year old ladies who happily leap into the Bay with minimal apparel all year long. Yea, we are east coast wimps!

Within the lagoon are buoys that mark an out and back 800’ish meter course. With some ripples on the water and a slight breeze, we swam toward the line of buoys, turned parallel with them and headed toward the far end of the park.

It felt great to be back in the water swimming. Plus, the added buoyancy of the wetsuit combined with the salt water allowed me to effortlessly glide over the water. We swam a little, then stopped and chatted. Happily, I stopped after one lap (14 minutes). The others completed another lap. Back on the small beach we rinsed off, changed into dry clothes and following tradition, we walked one block uphill to the Famous Buena Vista Club for two rounds of awesome Irish Coffees!

The trip to San Fran was now a success!

I roasted my own green coffee beans today using an old air popcorn popper. I have wanted to do this for years. After hearing a story from my sister last week about her roasting coffee beans in a frying pan on the beach in Hawaii with beans she picked right off the tree; I started to Google for info.

I bought a sampler pack from Sweet Maria’s (http://www.sweetmarias.com/). They are the best resource on the Internet for green coffee beans and have an extensive library of home roasting information. I got an old Westbend Air Popper from my parents’ basement and watched a bunch of YouTube videos of others using the exact same process.

They made it look very simple and as it turned out it pretty much was. The sample pack included 8 x .5 lbs of zip locked bags of coffee from all over the world. I arbitrarily picked 1 decaf from Costa Rica and 1 regular from Sumatra and started my roasting. I poured about 1/3 cup of beans into the popper and plugged it in. After a few minutes I heard the 1st crack and then the 2nd crack. From the YouTube videos, these are telltale signs of how cooked the beans were. Then the smoke started coming out of the popper, causing the smoke alarm to go off. I flung open the balcony door, grabbed a towel and started to fan the smoke alarm until it finally stopped. The beans where fine, I think this is just part of the process. After roasting for 7 -8 minutes, I pulled the plug, cooled the beans and let them sit overnight.

This morning I ground my freshly roasted beans and brewed my first cup. It was weak and I was disappointed!!! So, I watched a few more YouTube videos and fired up the Air Popper again. This time I left them in a little longer, had the towel in hand to fan the smoke and will grind and brew them tomorrow morning.

BTW, my condo smells like burned coffee.

I tried the ‘Thrasher Ride’ today.

It’s a 25’ish mile cycling ride which meets every week day and is only a few minutes from my house at the intersection of Bradley Blvd and Goldsboro Road in Bethesda, MD. I have never ridden with them, so it will be an experiment. Although I just read this...

“You want to know suffering? Come do the Thrasher Hill Ride tomorrow with us. If you don't have snot covering your top tube, your jersey, your shorts and you've not puked at least once, then you didn't ride hard enough.”

I changed out of work clothes in my car 1 block away from the ride start and hopped on my bike. I realized I forgot a water bottle and would have no fluids for the ride. O well, it is what it is!
One guy was already there and I went over to talk with him. His name was Randy and said he ‘owned’ the ride. He also said that Monday and Friday or pretty slow and T, W, and Th are fast. It was a Friday so I was looking forward to a slower ride since I have been abusing my body for the past few weeks with lots of running and fast group bike workouts.

A few more cyclists showed and we set off down Bradley toward Potomac. The route was north on Bradley, through Potomac, south on Clara Barton, back to start. Within the first mile our pack had grown to about 12. My new buddy Greg, an amazing cyclist, had also joined and we chatted it up. O’ the pace increased as well. Six miles in we were in a fast rotating pace line averaging 23-25 mph. This was NOT my kind of ‘slower’ ride, but I was having fun.

11.5 miles into the 25 mile ride I was holding on for dear life. Still in the rotating pace line, I knew I would not last much longer. Geez, if Fridays are slow, what is the pace on a T, W and Th??? Well, finally the freight train inched ahead of me. The gap grew to about 6 feet, I lost the advantage of the pace line draft and my quads where screaming at me. I could not hold on and it was all over. The train pulled away leaving me in its dust.

I knew the rest of the route and limped back to my car alone with tail between my legs. I drove directly to the closest McDonalds for a giant Iced Tea, to quench my thirst from not having a water bottle, and the day was done.

Tomorrow (Saturday), is another day with a 55 mile Potomac Peddler Group ride and a 7 mile run afterwards. One of these days I will take a day off.