Timing, motivation, and focus...

Well...I guess I've been goofing off long enough, and it's time to get back into keeping the blog updated and you folks informed...I know it's the highlight of your day...ok, maybe that's a bit overstated.

To bring ya'll (yes, that's southern for "you guys") up to speed, I did...well started (that's called foreshadowing)...the Jacksonville Marathon in December. I've had a bunch of stuff going on with work and life that have kept me away from the long runs needed to do well. But, since I had a free entry I decided to line up.

My only goal was to break 3:20 and get a Boston Marathon qualifying time...I knew with my lack of training I would have to really be on a great day to make it through. Long story short, it wasn't a great day for me. I was on pace, but started hurting at mile 7...let that sink in...yes, 7! Coach Will Shaw and Sammy "The A Man" Serverino said that if you were hurting at mile 15, then it was going to be a loooooong day...they didn't say anything about hurting at mile 7. Anyhow, at around mile 18 I decided to call it a day...Danny was running with me and our friend Troy ("Bowflex Boy") happened to be on the side of the road to give us a ride back.

I was still on pace, but knew that I wouldn't be able to hold it the last 8-9 miles...so instead of risking injury and/or a lengthy recovery, I DNF'd. I HATE dropping out of races, but decided it was the best option...and as Danny & Greggy tell me, "Train for a marathon, but don't race one". I've been trying to get back in the groove after the New Year, and have even stopped drinking...hopefully my marriage will make it through me being "on the wagon" again.

Shawn Burke from Velocity Multisport has a great program set up for me, that will hopefully have me going well for my triathlon goals in 2009. In April Danny and I do the New Orleans 70.3, then Jennifer and I head down to St. Croix in May to do the 70.3 there, and lastly I'm off to Couer d'Alene for the full Ironman in June. St. Croix and Couer d'Alene are my main goals, so hopefully I'll be firing on all cylinders by then.

Shawn has me doing one of his staple workouts...a Wednesday night treadmill run. I've only run on a treadmill a few times, so this is a new experience. The first week I set the pace too slow, and the next week I ramped it up 30 seconds per mile faster...and almost puked on the CLCG (Cute Little College Girl) on the treadmill next to mine. I was really hot, running fast, and sweating like a Wildebeest...this also meant that I was slinging sweat like a Spring rain onto the CLCG and the MMM (Mongoloid Muscle Man) to the right of me. I was in my own world with Black Betty, Du Hast, Dragula, Bodies, and New Dawn Fades (Joy Division version is better than Moby's...but have both) playing in the iPod...they had better bring more towels this Wednesday...

Sween

Ouch-back 1/2 marathon...and Happy B-Day Double D!

This past Thursday was the Outback Classic 1/2 Marathon...and needless to say, my running has been VERY sporadic. So, I was even more out of shape that I had originally anticipated! Don't get me wrong, I have been doing some running...the week before I think I squeezed in 3 days of running, but it always seems that something comes up to kill a good streak. This is made more worrisome by the fact that I have the Jacksonville Marathon coming up in 2 1/2 weeks...and my longest run so far has been one 15 miler...the marathon is REALLY going to hurt.

Anyhow, the Outback Classic is sort of a tradition, and a good way to eat a big semi-guilt free Thanksgiving feast! My goal was to break 1:30, and I knew that I would have to be very consistent with my pacing to make that happen...especially considering my lack of mileage, there would be little room for error. In the end, I held a pretty even pace, and didn't come apart the last 5k...which HAS happened in the past...and then I sprinted home to a 1:29:53 (1:29:50 chip time, 6:51/mile). Danny "Double D" Domingo ran a 1:17:52! Yikes...he's back! The weather was perfect and everyone seemed to have a fast time.

On another topic...Danny "Double D" Domingo's birthday is today! He's the ripe old age of 35, and I informed him that in my experience...it's all down hill from there ;-) Happy birthday Double...below are a couple links to Danny getting some workouts in for the 2009 season...enjoy!

Double in his Speedo's

From our weightlifting session yesterday...ouch!

Sween

Fall schedule

I've been trying to focus on running this Fall. If I can run 5 days, swim 2 days, and start mixing in some riding...I should have a good "base" for my "base" training to get ready for 2009.

The plan is to run the Outback 1/2 marathon on Thanksgiving...and have a Post College Personal Record (PCPR). My best 1/2 marathon was at the Breast Cancer 1/2 marathon last February...1:30 something, so my goal is to go under 1:30. It seems, at least for me, the key to a good 1/2 marathon is not dying the last 5k...that's when the pain REALLY sets in!

After the Outback 1/2, at least the plan right now, is to do the Jacksonville Marathon in December. Now, I don't and won't have the miles I need to do really well...but think I may be able to gain a Boston Marathon qualifying time. The good thing about the Jacksonville Marathon, is that since it is so late in the year, you can use the time for one of the next 2 years. I wouldn't be able to do Boston in 2009, but maybe 2010. Not to put the cart before the horse, but the good thing is that since your qualifying mark is for the age you will be the year you do Boston...which would make me 40 next year...I would only need to run a 3:20. Although this shouldn't be difficult normally, the problem is that I'm sort of doing it on short notice...so won't have all the miles I should. I'm ramping up pretty quickly right now, so if I don't injure myself during this process...which is a distinct possibility, it should give me a good chance to break 3:20.

I'll keep you updated.

Sween

Shawn Burke goes 9:23 at Ironman Florida!!

I'm not sure how to say this...but HOLY SHIT...last Saturday was Ironman Florida and Shawn Burke posted a 9:23!!

Shawn (Velocity Multisport) has had an incredible year...he grabbed his first Kona spot when he took 9th at IM Arizona in a virtual sprint finish. Then he took a short break and started building up for Hawaii and IM Florida. He enjoyed his first Ironman World Championships in Hawaii, and finished with a little still left in the tank...and then 3 weeks later does Ironman Florida. I don't think Shawn had broken 10 hours in an Ironman before, and I think his PR was around 10:10...well, at Ironman Florida he shattered his best time with a 9:23!

He took 8th place in the ultra competitive 40-44 age group.
Overall: 61
Total time: 09:23:59
Age group place/total in group: 8/378
Swim: 56:06
T1: 4:01
Bike: 4:52:10
T2: 3:20
Run: 3:28:23

Congrats Shawn you put in a lot of work around an already busy schedule...looks like you have to make another trip to Kona next year!

"Come on Mom...just 5 more minutes..."

"...I don't want to get up yet!"

Well, it's time to pull the Sloth out of the tree...and get him back on the road! This is always a tough thing to do...after a long break the body isn't always ready to start training again. You always pack on a few pounds and the pants waistband feel a lot snugger than they used to.

Over the past couple weeks I've been trying to steadily increase my training, nothing big, but at least do something 6-7 days a week. Either swim, bike, run...sometimes a walk. The famous Gordo Byrn has a few simple rules to his life, and one of those is at least 1 hour of exercise every day, non negotiable...and walking counts. Our dogs love to go for a walk, so they eagerly subscribe to this philosophy.

I've received my new road bike for the coming season...a 2009 Trek Madone 5.2. It's awesome...somehow they made it stiff AND allowed it to absorb road vibration. I'll be logging a bunch more miles on it as I get ready to do some bike racing in 2009.

This past weekend I did the Marine Corps 1/2 Marathon. The race started in downtown and ran right through our neighborhood! I've been doing a little running, but haven't run 13 miles since the Rock and Roll 1/2 Ironman 3-4 months ago! I didn't have any time goals, but figured I could struggle through at about 7:15/mile pace. My main goal was to run very even splits throughout, and if I felt good then pick it up at the end. The course was a slow one, which went over two bridges, along a narrow riverwalk, up and down a spiral pedestrian overpass, and many corners. I held pretty even splits, but I was ready to be done about mile 10...my lack of endurance was taking it's toll. The last 5k really hurt, but I ended up with a 1:32 (7:03/mile)...so I was happy. This puts me well ahead of last year when I ran a 1:37 at the Outback 1/2 Marathon on Thanksgiving. Danny "Double D" Domingo ran a 1:22, just a week after his 5th overall performance in the South Carolina 1/2 Ironman distance race last weekend. Greg Carr paced Double for a few miles, with his legs still hurting from the same race in South Carolina...where he was 2nd overall, and closed with a 1:23 run...ouch!

Oh, I have also been playing around with my new Garmin 405...it's really cool. The best part is you can upload your workout/race so people can view it online. Take a look...you can zoom in and even see which side of he road I was running on...and you can put it in "Hybrid" mode to see the satellite view. Click on the "Laps" tab and you can see my mile splits...and that I missed one at mile 6.

The Amelia Island 1/2 Ironman distance race was on the same day as the Marine Corps 1/2 Marathon...Lyndon Box and Shawn Burke finished 5th and 6th overall...both closing with a 1:32 run. Shawn did the race at 80-85% in preparation for the Ironman World Championships this coming weekend. He had some mechanical issues on the bike (next time, check to make sure the skewer is tight Shawn!), having to stop 3 times before he was able to figure out why his wheel was rubbing the side of his frame.

Good luck to Shawn Burke, Susan Wallis, and Kevin Neal at Kona this coming weekend...Kevin is in great shape, and could have a VERY high placing. Susan is back at Hawaii after battling through injuries...and Shawn is out there to enjoy the accomplishment of making the World Championships, with his eye on punishing the IM Florida course on November 1st.

Is it just me, or does Shawn look fat ;-)


So check out http://ironman.com/worldchampionship for race coverage and track how the local racers are doing against the worlds best...also you can go here to check out Shawn's updates from his trip...and as Shawn likes to say, "Kia Kaha".

Sween

I'm out...for the rest of this season...

Well, it seems the training has caught up to the old body. It's an accumulation of the year up until this point. Looking back at my training log, I've been pretty consistent from October...so it stands to reason that I need to recharge.

Besides my body being totally "pissed off", and letting me know in it's own way, mentally I'm not super excited about doing IM Florida. To start training for an Ironman, you should be "chomping at the bit" to do those type of long focused workouts.

The process to determine if you are ready to begin the IM training process reminds me of an interview for my first job out of college. They gave you a timed logic test, and the score was evaluated with your undergraduate grade point average. This first step seems similar to the first step of deciding if you're ready to begin training for an Ironman...and answers the question, "Do I have the necessary healthy physical tools (swim, bike, run) to train for, and then complete an Ironman"?

The second step consisted of multiple interviews with different people, but I still remember a question asked of me by the guy who ultimately hired me..."Do you need instant gratification with your work"? I wasn't sure what he was asking me at first, which was do I need projects that were able to be completed in a short time frame...or could I maintain focus on a very long running project and keep in sight the "big picture". I had really never thought much about this...but it seems to really apply to Ironman training. In other words, can you maintain singular focus on an event that is 4-6 months away...doing every workout, training test, and realize that any race (running, triathlon, etc.) that is done up until that point will soley be for training purposes? It's tough to focus for that length of time, especially when you know that things could go horribly wrong on that single day (sickness, nutrition, injury).

Currently for me, the answer to step one is no...so there really isn't a reason to go onto step two. I'm shutting it down. I've withdrawn from IM Florida and the 1/2 IM in South Carolina. After talking it over with my coach, Shawn Burke at Velocity Multisport, we've decided it would be best for me to concentrate on doing everything possible to have the best races I can at the 70.3 in St. Croix and the Ironman Coeur d'Alene next year. That means going into the training for those races totally fresh (step 1) and focused (step 2). I have a chance to do well at both of those races, and don't want to spoil that opportunity by digging a hole now. Shawn reminded me that training for an IM takes at least 3 times as much effort than getting ready for a 1/2 IM...so the toll it takes is great, and the recovery after is long.

What now? A couple/few weeks off...some/many alcoholic beverages...a few more alcoholic beverages...and then gradually claw myself back into some fitness to get ready for the IM training load. This will probably start in the November/December/January time frame. I've already started to stack on the pounds...so I'll have to get that under control. As I get older, it's soooo easy to put on the weight...and soooooooooooooo hard to get it back off. My suggestion, don't get old!

I'll keep you updated...

Sween

BFAST #3...last call for alcohol...

(I look sleepy in this picture...probably depicts how bad I felt during the race!)
This past Saturday was the final race in the Beaches Fine Arts Series. I had the lead in the series by about 1:30 over second place...that was the good news. The bad news was that I was still getting over being sick, and having the worst form since the end of 2007...ouch. Also, the guy in second place overall was a good swimmer, and a very good runner (16 minute 5k guy)...holding the series lead would be touch-and-go.

Thanks to Hurricane Bertha out in the Atlantic, there were some pretty big sets of waves coming in on Saturday morning. Also, for some reason the water was much colder than normal (I've got shrinkage!)...and the swim turned out to be wetsuit legal. I had my wetsuit, but decided in the end not to wear it...the time gained during the swim could have been negated by having to wear it during the long run through the sand into transition, and then trying to peel it off in a speedy fashion.

Will "Willy the kid" Pearce, last years runaway winner of the series, decided to take part in this last race. He's an incredible swimmer (used to swim at Bolles), and runs for the University of North Florida. His only weak spot is the bike, and he's not even slow in that event...so, unless he got swept out to sea...we would most likely be racing for second.

Willy, using his wetsuit, blasted through the water in 6:35...I had an ok swim, and stumbled out in 8:00. Getting out of the water in a sprint triathlon is always a very painful transition, at least for me it is...you've been going 100%, and now you have to switch to sprinting through ankle thick sand...heart rate through the roof...hyperventilating...and then have to put on the helmet, glasses, shoes and start drilling to try and catch people. Let's just say it hurts...but, the more I think about it...the transition onto the run isn't any sort of picnic either...

(Look at this great tri-geek transition 2 form!)
Onto the bike I passed through everyone pretty easily...and was barely able to spy Willy waaaayyyy up the road...and only because I saw the lights on the lead motorcycle. I felt pretty weak, and tried to push for as much time as possible. To win the series I needed a good lead off the bike, especially since the guys in second and third place in the series are normally 2+ minutes faster than me on the run...AND I knew with how I felt, that I would be even slower this time. I wasn't really intent on catching Willy, just trying to put some time into anyone behind me.

(I love this picture...the look of shock on Willy's face is hilarious!)
I caught Willy coming into the second transition, and we exchanged pleasantries (our bikes were racked next to each other)...we quickly changed into our running shoes. I had a fast transition, but before I could get around the corner...Willy had sprinted up the road, and was gone. For some reason my right calf was cramping really bad, and my heart rate and breathing were through the roof.
I just concentrated on maintaining form, and holding off the runners behind me as long as possible. My first mile was 20 seconds slower than normal...oh boy, this is going to hurt...so I just kept moving forward. I saw Willy coming back from the turn around, and he joked with me...not sure what he said, by this point I was cross eyed! I made it to the last mile still in second place and running like a snail. With about 1/2 mile to go I was passed by two guys...but knew that by that time I had the series locked up. I was very happy to cross the finish and stop!

The good thing is that I know I couldn't have gone any faster that day...my bike was 30 seconds slower than usual, and my run was 90 seconds slower. But, I finished fourth on the day, and won the series. Willy crushed it to win by almost 3 minutes!

Here are the results.

(Collecting the hardware...thanks to Danny "Double D" Domingo deciding not to do the series...)

Well, my training for Ironman Florida is supposed to start this week...I may take a few days easy, and start the build up this coming weekend. Since I'm starting to get serious, I'll have to lose some weight...and the first thing to go is alcohol. So, I helped myself to a few cold ones on Saturday and Sunday...now I'm done...I think...

Sween

Brian Fleischmann wins Musselman ITU in New York!

Brian pulled off a big win this past weekend at the Musselman ITU Triathlon Pan America Cup in Geneva, NY. In doing so he relegated 2008 Olympic team member, Jarrod Shoemaker, to second place.

Read the story here.

What's been going on...what' next...

...well, I'm still on my pseudo-break. I'm not taking it totally off, but doing 1-2 days riding, 1-3 swimming, 3+ running, and 4+ drinking beer. No bricks, and usually only 1 workout a day...except if you count the beer! I've added about 8-9 pounds over my Ironman Arizona race weight...and I feel fat!

I feel a bit fatigued, and seem to be maintaining my same pattern of feeling ok through the spring, and going downhill in the Fall. I just don't think the old body can do a full year anymore. I'll have to work this into my race program next year.

For the rest of the season I have a few running races, an ocean swim race, a couple shorter triathlons, and then a lead up to a 1/2 Ironman in South Carolina...and the Ironman Florida on November 1st. Strangely, I really haven't been thinking about IM FL...but more about looking forward to next year.

In 2009 my main triathlon goals are the St. Croix 1/2 Ironman on May 3rd, and Ironman Coeur d'Alene on June 21st.

Considering Jennifer and I were married on St. Johns, USVI...going to St. Croix should be fun for both of us...at least from a vacation perspective. The St. Croix 1/2 IM is known to be the hardest 1/2 Ironman (70.3) in the series. Between the infamous climb called the "Beast", which hits a 27% grade, to the searing heat...it's going to hurt. Here's a race report that describes the course. If I survive the race course, Jennifer and I plan on spending a few days hiking, snorkeling, and taking in the island atmosphere.

After the "fun and sun" of the Caribbean, I'll head to my main Ironman event of the year...in Idaho. Yes, the potato state...I was shocked at how beautiful the area is where the race is being held! I thought of fields of potatoes, but no...it looks awesome. The lake is cold, so it's a wetsuit swim...and the bike course is a tough one. The swim is a beach start, and I've heard it's kind of narrow. !This will make the start one hell of a wrestling match, especially when you have 2,200 people all headed to the same buoy. I read in a race update from a local guy that he got kicked in the nose, which I think was fractured...the good news was that the water was so cold (below 60 degrees), that it was like he had an ice pack on it during the entire swim. By the way, he went on to finish...HTFU

Shawn Burke from Velocity Multisport has taken the "reigns" of my triathlon training. He has a ton of experience, and is a true techno-geek...which I can relate to! If he hasn't tried it...then it doesn't exist...this guys is the human triathlon Ginnie Pig. Also, he sweats over the smallest details associated with training and equipment. All these qualities I think make a great coach...besides that, he's one hell of a guy! I really look forward to reaching my physical potential in triathlons...I think I have all the tools at each individual event, and now I have the help to bring them all together into the single sport...triathlon.

My Ironman Florida training starts on July 14th...time to HTFU...no drinking. As all my friends know, I always say that alcohol is the staple of a good marriage. Hopefully my wife will make it through another round of my Ironman training detox session! So, starting 16 weeks out from IM FL...I have to get focused.

I'll keep you posted.

Sween

Olympic Trials...last stop: Hy-Vee Triathlon (June 22nd)

The swim is back in for the last stop on the U.S. Olympic Trials circuit, the Hy-Vee Triathlon this Sunday, June 22nd. Local triathlon hero, Brian Fleischmann, will attempt to wrestle the remaining Olympic Games spot away from the heavily favored Andy Potts and Hunter Kemper.

Good luck Brian!

You can watch the live coverage here.

BFAST #2...or, DRAFT-FAST 2008!

There are cheats in every sport, and triathletes are no different. The main issue is that triathlons are supposed to be an individual event...but the opportunity to break the rules comes once you mount your bike. In a triathlon there is no drafting (except the UCI olympic type of racing), it's supposed to be every person against the elements to see how fast they can complete the event. This past weekend's Beaches Fine Arts Triathlon was a perfect example...

It was a pretty nice day on Saturday, although the surf was a tad rough...but nothing terrible. The gun sounded and I was aggressive early, and tried to stay to the outside to avoid the human washing machine. I had to swim a little extra, but was worth it to me. The swim course was much longer than last time, and was probably the correct distance this time. I came out of the water feeling like usual in a sprint triathlon swim...heart rate through the roof, heavy breathing, legs and arms tired...and then made the run through the deep sand to the transition area.

I had a descent transition 1 and headed out on the bike. I started ramping it up to catch people and try to find the leader(s). As I looked up I saw the lead motorcycle in the distance, so I kept going between 27-28 mph. It felt like it was taking me a while to get there for some reason, and as I caught them about mile 4 or so...I noticed why. They were all lined up in a pace line drafting. I think there were about 5 guys, and as I approached the front said, "That doesn't look like 3 bike lengths to me...you guys need to break it up." I went past at my same speed only to have them latch onto my draft. I then threw in a couple surges, but the were staying too close to drop without a full sprint. As we were heading back towards transition 2 periodically a rider would come by and pass (sometimes 2 at a time due to one rider in anothers slipstream), so I would have to slow down to not draft. I know that I normally can't run with the top guys off the bike, so try to have a bit of a buffer heading into the run. I also knew that several of these guys usually race Elite and are some of the better triathletes in the state. I finally resigned myself to the fact that they were willing the cheat at all costs, and I would have to see what I had on the run. And believe me...I'm pissed, but nothing I can do about it now. Where the hell were the course marshalls? My bike split is 12 seconds slower than last time due to all these idiots in my way.

We go into transition 2 and I have a quick transition and exit with two other guys. We're running pretty quick, and I hit the first mile in 5:40 something, ouch. The other two guys start pulling away...so I have to let them drift away. I'm soon passed by another guy from our "pack". We turn around and head back, I pass mile 2 in around 12:05. About a 1/2 mile to go another guy passes me and I try to go with him, but I know he's a really good runner and leaves me. I finish 5th, and the top 6 spots are seperated by less that 55 seconds. My run split was faster than last time by about 15 seconds.

After the results are posted, it shows they assessed a 2 minute penalty to two of the guys in front of me. I read the referee's penalty report, and I'm not even sure the penalties were for drafting...it was very strange. This moved me into 3rd place, which is nice...but the damage was done, the dynamics of the race were totally changed. Since there was drafting in the lead pack, I wasn't able to ride my normal race. I would have been able to put at least 1 minute on the next person on the bike, and although I had the fastest bike split of the day...it didn't give me a lead of the bike. I was only 38 seconds out of 1st place, and without cheating would have had at least that as a cushion coming off the bike.

The positive's from the race are that I had a descent swim and run although I have been on a bit of a break. I need to mentally and physically "reboot", so that when I start ramping up my training for Ironman Florida...I'll be ready and focused.

The last race in the Beaches Fine Arts Series is in 4 weeks, so hopefully they have some descent course marshalls to ensure this kind of racing doesn't happen again. We'll also see how I feel since I'll have been on a bit of a non-structured break until then. I'm in the lead for the series overall, so would like to have a good race.

P.S. If you look through the results, a LOT of people broke 25 minutes on the bike. It looks as though more people broke 25 this time, than at any other time since they've had the bike on this particular course...hmmm...

Last weeks results.
Historical results.

Sween

Cool running video filmed in Jacksonville

Here's a video filmed right here in Jacksonville, it's pretty cool.

Kevin Neal wins age group at Boise 70.3!!!

Kevin "Iron Stud" Neal was in Boise, Idaho this past weekend for their inaugural 70.3 event. He came out the of the water 8th in his age group, moved into 1st on the bike, and held everyone off on the run...incredible! He's now qualified for the Ironman and 1/2 Ironman World Championships for 2008...congrats!

Here are the results.

I spoke to Kevin tonight, and his time includes a 4 minute penalty for littering...when one of those super thin sports bottles passed out on the course bounced out of his cage on a 40 MPH downhill! Also, the bike course was 1.2 miles long (measured by several participants).

Rock & Roll 1/2 Ironman..."IV" been better...

I've learned something about Macon, Georgia...it's hilly and very hot! This past weekend Danny "Double D" Domingo and myself trudged up to Macon to do a 1/2 Ironman race. We knew there would be hills and heat, so it didn't come as a shock...but you always hope it won't be that bad. You have a mental plan in place "...hydrate, hydrate, hydrate, salt tab, hydrate, etc.", and hope that your body will respond accordingly...but, sometimes you just have a bad day. This happened to Danny at Gulf Coast, and I experienced it in Macon.

We stood in line for about 1 1/2 hours the day before...taking in the rays of the blazing sun. This confirmed that race day was going to be tough, especially when compounded by fresh black asphalt on the run portion.

On race morning word came that it was wetsuit legal, 77.5 degrees (78 is the cutoff)..so that was good news...at least for me. We put our stuff in the transition and made our way DOWN to the lake...like DOWN a pretty length steep hill that would help serve as the run up into transition...ouch! Getting my wetsuit on, I was already starting to sweat. I got in the water and it felt like a bathtub...jeesh, they must have taken the temperature from the very bottom of the lake! Anyhow, wave 1 containing the pro/elite's went off 3 minutes before our wave. The swim course was nice and pretty uneventful from my standpoint. Danny on the other hand tore off the front of our wave and caught all the pro/elite guys! He had the fastest swim time of the day, and was first out of T1! I got out of the water, ran down the beach to the hill...heart racing out of control...so, I walked up the hill until it leveled off before setting off again. It was a pretty good shock to the system.

Danny let the eventual winner go on the bike, but paced with two other riders for the rest and went into the run second or third overall. I knew 20 miles into the bike that I was having an off day. I couldn't get the gear rolling over, and it felt difficult even though I was keeping my heart rate pretty low. I battled back and forth with a couple guys, then ended up with totally clear road after mile 30...all the way to the end. About 15 miles to go I felt pretty fatigued and knew the run was going to be really hot. I thought about just dropping out after the bike, grabbing two beers (I always buy in pairs), and cheering Danny on to the end...but, I hate DNF'ing...so I HTFU and kept going.

I was 6th overall coming off the bike, and decided to run really slow and maybe pick it up around mile 9 or 10...it was a great plan. Two guys ran by me after a couple miles, and then the placings stabilized until around mile 9...then my stomach went south. I started feeling sick and had really bad cramps in my stomach. I chewed up some Tums and then finally got off the hot asphalt and bent over on the side of the road. Another guy ran past me and shouted encouragement...unlike in cycling where you try to break the guy next to you, fellow competitors cheer each other on...nice change of pace. Anyhow, I started running again...although at a slow pace, and kept going until the finish. I was passed by several guys, but did at least pass one guy inside the final mile. In the end I was 15th overall and 4th in my age group...I guess everyone was having a tough day. Danny was 3rd amateur and 6th overall. He had major issues on the run also, but HTFU'd and finished.

As I crossed the finish line, they asked me how I felt...I gave them the standard "...like shit" response...then made a left turn to the medical tent to get an IV, and there was Danny along with everyone else who finished in front of me getting one also...it was a tough day! The medical staff was awesome...they took off my shoes and socks, covered my body in ice cold towels, gave me a drink, and started my IV drip! Really, the medical folks there were incredible.

I'll post pictures as soon as I have them sorted out, and here are the results.

13/100's of a second... BFAST #1

This past weekend I did the first Beaches Fine Arts Series Triathlon, stop number one of three. This is a sprint triathlon and consisted of a 1/4 mile swim, 10-11 mile bike, and about a 3.25 mile run. Danny Domingo has won this so many times I've lost count. Other speedsters have also won over the years, like Will Pearce, Greg Carr, Steve Pettit, Brian Fleischmann and a host of others. I decided to give it a go this year, but knew that my legs would still be pretty burnt from the last two weekends of racing...especially Gulf Coast the week before.

This race is held using Wave starts, which means that different ages and categories are sent off at different time intervals. I started in Wave 1, which was 39 and under (yep, my last year in this wave). The water temperature was 74 degrees, so you could use a wetsuit if you wanted...but I didn't think I could get it off fast enough to make it worth while.

The horn blasted signaling the start of our Wave...I started my watch and ran for the water...BIG mistake. I SHOULD have started my watch early, and been ultra aggressive getting to the first buoy...instead I was locked in a water based wrestling match that made the Ironman swim start feel like I was alone in the lake! This reminded me of a criterium start...110% aggression trying to get to the first buoy and turn left. I was scratched, hit, and one guy even grabbed my head on the downstroke and pushed me under and back...ouch! I think I drank 1/2 a gallon of Atlantic Ocean water...would this negate my need for salt tablets...hmmm, probably not. As I fought around the first buoy, I was stuck behind a bunch of guys going slower than I wanted...but I couldn't get around since there were people behind, in front, at each side...and sometimes on top of my back...so I just kept going. The swim was fairly short, but when I got out I was a little nauseated.

We ran up the beach to the parking lot in some pretty thick sand...and then made our way to the bikes. Heading out of transition 1 I was dodging guys trying to get into their shoes...and even had to go into the other lane to avoid a possible pileup. Once on the open road I could see the lead motorcycle way up ahead...so I started reeling people in and making up time. I caught the leader about a 1/2 mile before the first turn. I had to pass some cars that were at a stop sign in my lane...that was fun. I kept going fairly hard to try and get a lead for the run. I came up on the transition area so quick I didn't have time to get my feet out of my shoes, so had to run through transition with my bike shoes on...clop, clop, clop...for some reason I always think about horses trotting on the road when I hear that sound. Anyhow, I changed into my running shoes and was misdirected...then I had to turn around and go out the correct way...more time lost.

I ran out of transition hearing the beeping sound of the timing mats...which meant riders were starting to pour into the transition area to begin chasing me down. I followed Double D's advise, and went out hard...but holding back slightly, my first mile was about 6:10-6:12. It's amazing how far the turn-around point seemed! I started the return trip and the guy in second was about 40 seconds behind me, so I started pouring it on with what I had left. Near the end I kept turning around to make sure I was not getting run down...AGAIN, and let up slightly. I crossed the line first in my Wave. One funny note, on the run I had several people yelling, "Go Lyndon"...I guess all us bald guys look alike!

At this point I was pretty happy with my effort...until the final results were posted. In the Men's division I got second...by 13/100's of a second, yes, that would look like this: 00:00:00.13 ... ouch! Steve Pettit, who is an excellent triathlete...especially at the sprints, beat me. I don't mind being beat, but come on... 13/100's of a second! Also, we were both beat by Sara McLarty, who decided to stop here on her way to the World Championships and the Olympic Trials!

Well, I've learned a lesson...and hopefully won't make the same mistake again. I'm still in the hunt for the overall series, so will try to do better next time.

Here are the full results.


My bike hangs out in transition...


Former UF swimmer...current national triathlon team member...and slayer of the BFAST's Jaxavillian males...Sara McLarty...


Me losing the race by 13/100's of a second because I raised my arm!


Collecting my award, while Sara McLarty consoles me by saying, "It's ok Sween, everybody's a winner..."

Gulf Coast Triathlon...pictures...

Everyone into the water! A couple pictures of the Pro's and an age group wave heading to the surf...


Double D after crushing the swim starts to hurt on the bike and run...



Greg "Gills" Carr has a great swim, rips the bike...and hits some trouble on the run...


Me on the swim, bike and run...ouch!

Fleischmann getting ready for Des Moines

Brian sent an email saying he's traded in a swim day for another run day. He's concentrating on a strong running leg for the last stop of the Olympic Trials at the Hy-Vee Triathlon on June 22nd.

Also, catch Fleischmann in action on May 18th when they air the Alabama Olympic Trials race.

Here's an interview with Chris Lieto...he mentions beating Fleischmann down in Miami...Brian has Lieto running scared and hoping he doesn't move up to long course triathlons after the trials :-)

Here's a link to a video of Fleischmann making a move on the bike in South Africa (select the men's race).

Gulf Coast Triathlon - Part 2

The Gulf Coast Triathlon gives out awards to the top 10 in each category, so I would squeak onto the stage. This was good, and would continue my streak of getting an award since I was 3rd back in 1985. The awards party was at Spinnaker on the beach, so it was pretty nice. They also had free beer (although in a can)...and I may have drank a few...

Danny and I drank what was free, while the girls drank bottle beer and fruity drinks. There were a LOT of people there, and it got pretty crowded for the awards. We had fun and hung out with other Jacksonville folks. Below are some pictures of me picking up my acrylic memorabilia...


Maybe Danny and Greg dropped out so I could make the podium?


Me with Sister Madonna Buder who uses her famous line, "I train religiously". If you think your too old, too tired, too out of shape to exercise or train...try taking that "wine" to Sister Buder. You may recognize her from one of the many Ironman Hawaii specials. Here's a long video about her.



Here are the results from the Gulf Coast Triathlon. Oh, and by the way...the two guys who finished in front of me in 1985 were in the race (Richard Wilson and Justin Phillpott)...and I beat them :-)

And one sad note...during the swim portion of the race Patrick Kane, a 38 year old competitor from Roswell, Georgia died. Life is pretty fragile, even in what would be thought of as a safe environment...with thousands of people around. You never know when it is your time, so make sure what your doing in the present is something you enjoy.