INSIDE THIS ISSUE
APRIL 2017
Tale of Fiction TCSD Contacts Board Members
TRIATHLON CLUB OF SAN DIEGO
1 3 4
Member Profile Weekly Workout Calendar TCSD Conversation Amino Acids
4 5 7 12
Woman for Tri Swim Truth Coach’s Corner In Memory of
14 14 15 20
TriNews The
Fat Lady
APRIL CLUB GATHERING Sunday, April 2nd Special Guest
LIONEL SANDERS presented by Babbittville Radio Schedule: 4pm Food 6pm Feature Presentation Location: Challenged Athletes Foundation 9591 Waples St. San Diego, CA 92121
A Tale of fiction
T
by Barbara Javor
he flat expanse of salt ponds at the south end of the bay was Lacey’s favorite place to run. The salt works encompassed over ten square miles of shallow evaporation ponds crisscrossed by dirt levees that the company used to access them. They ranged in a series from normal seawater where it entered the system to crystallizer brines saturated with salt. Culverts connected ponds. Lacey was in charge of determining how much brine needed to flow from pond to pond for making salt. Her runs along the levees weren’t just for exercise. She regarded them as part of her responsibility to know everything about the salina. Once or twice a week Lacey ran alone on the levees after work. The ponds were on private property, and locked gates prevented most people from entering though she occasionally found runners or dog-walkers who had slipped around the
barriers. Because the winds usually blew from the northwest, the southeast corners of the ponds often accumulated flotsam and jetsam. It was usually composed of dead algae that grew in the ponds, but often included anything that blew in and floated—dead seabirds, sticks, tennis balls, and plastic junk. When the afternoon wind picked up, it stirred the rafts of flotsam and decaying matter with the soft, black muds below. The problem of floating debris where pond five drained into pond six had resulted in frequent clogging in the culvert that connected the two ponds at that corner. The company had decided to install a new pipe through the levee about 100 yards further west to mitigate the problem. Lacey selected her route this late afternoon to check on the progress of the construction. As she entered the long levee that separated the two ponds, Lacey knew something was amiss. The depth indicator in pond five was too high, meaning the pond was filling but not draining properly. The contractor hired to construct the new culvert was supposed to build a small, temporary dam, excavate the levee to install a new pipe, rebuild the levee, and then remove the dam. Had the original culvert clogged up again during the construction? If pond five kept filling at this continued on page 6
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APRIL 2017 2
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APRIL TCSD MEETINGS, CLINICS, RACES & RIDES*
CONTACTS Triathlon Club of San Diego P.O. Box 2580 Carlsbad, CA 92018 www.triclubsandiego.org Send correspondence to the address above or contact President, Kai Nakamura. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. TCSD membership (online) at http://tiny.cc/v3xypw TCSD e-lists Subscribe to the TCSD e-mailing list by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION Publisher & Design/Production Sprague Design, Dean Sprague myhideano@hotmail.com (858) 270-1605 Editor Alexis Barnes asdbarnes@yahoo.com (718) 216-8555 Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or Alexis Barnes at asdbarnes@yahoo.com Contributing Writers:
Heidi Anderson, Brenton Ford, Barbara Javor, and Craig Zelent w/Carl Johnson
TRICLUB ESSENTIALS
TCSD BEGINNER RIDE
TRI 101
NEW Location
Monday, April 17th 6:00pm
Saturday, April 22nd 8:30am
Tuesday, April 25th 6:00pm
Come find out what makes our Club awesome and hear about the latest and greatest and all things TCSD. This is a great opportunity to hear about all the Club has to offer, learn the basics about the sport of triathlon, and meet your new best friends/training partners. If you are new to the sport, or just new to the Club, this meeting is for you! NON-MEMBERS ARE WELCOME! (bring a friend!), no RSVP necessary.)
Beginner Bike Ride is a 9.66 mile route in Fairbanks Ranch/ Carmel Mountain and the 56 bike path. The route has a total ascent of 727.06 ft and has a maximum elevation of 552.33 ft. Nobody gets left behind. If you are not a beginner still come out to join us, we can always use help and company. Helmets are MANDATORY. Remember to bring water, favorite sports drink and flat repair kit. Optional 5K run after the ride. Bring your run gear if you plan to join. Helmets are MANDATORY. Remember to bring water, favorite sports drink and flat repair kit. Option: 5K run after the ride. Bring your run gear if you plan to join.
Location: TBD Contact/Questions: Deborah Jones Deborah.jonessd@gmail.com
Schedule of Events: 8:30am Bike Q&A and safety talk 9:00am Wheels Roll NEW Meet up Location: Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 map: http://tiny.cc/jt94hy Contact/Questions: James Ismailoglu, membership@triclubsandiego.org
Get the year started off right and get the answers to these questions and more at the monthly TCSD Tri 101! How fit do I have to be? How long do I have to train? What equipment do I need? What do I wear? Do I need a wetsuit? What kind of bike do I need? Can I do one on my mountain bike? How do I get started with my swim training? What are good first time races? How can the club help me? HOW DO I GET STARTED? The monthly talk is specifically designed to get you started in the sport of triathlon, and our goal is to de-mystify triathlon, and remove the ‘intimidation factor.’ All questions fair game and NON-MEMBERS ARE WELCOME! Bring that friend or relative! Experts from Rehab United will be on hand to discuss training, injuries, and Sports Medicine.
Location: Road Runner Sports 5553 Copley Drive San Diego, CA 92111 (858) 974-4455 map: http://tinyurl.com/4kdk28t Contact/Questions: Beginner coaches at coaches@triclubsandiego.org
*ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR FOR THE LATEST EVENTS, UPDATES AND DETAILS. DATES, LOCATIONS, EVENTS, GUESTS. ALL EVENTS ARE SUBJECT TO CHANGE.
All dates and events subject to change. * Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG 3
TCSD BOARD MEMBERS
MEMBER PROFILE CRAIG ZELENT Nickname: Craig
Member since: 1992
President
Kai Nakamura
president@triclubsandiego.org
Vice President
Darrell Steele
vicepresident@triclubsandiego.org
Treasurer
Melissa Sosnowski
treasurer@triclubsandiego.org
Secretary
Tracy Cohen-Peranteau secretary@triclubsandiego.org
Program and Events Officer
Tim Price
eventsdirector@triclubsandiego.org
Marketing Office
Marison Beniek
marketing@triclubsandiego.org
TCSD Board of Directors TCSD Board Advisor
bod@triclubsandiego.org Brian Long
TCSD Mentors
advisor@triclubsandiego.org mentors@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Beginner Coaches Age Group: F55-59
James Ismailoglu
james@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Status: Married
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Occupation: Inside Sales Specialist for Sound Technologies (Veterinary industry).
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Ironman Coaches
Craig Zelent
tricraigz@yahoo.com
Membership Director
James Ismailoglu
james@triclubsandiego.org
Newsletter Editor
Alexis Barnes
asdbarnes@yahoo.com
(718) 216-8555
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
(858) 270-1605
Race Director, Aquathlon
Jay Weber
Race Director, Duathlon
Will Smith
Favorite local restaurant: Ki’s in Cardiff, CA. When not training, I enjoy: Reading. I read about 25 books/year. Favorite books recently include The Kite Runner by Khaled Hosseini and The Nightingale by Kristin Hannah. Before I became a triathlete, I was: I played lots of sports as a kid – baseball, basketball, football, volleyball, tennis, skiing. As a young adult I was a runner. Who or what inspired you to start triathlons? Wide World of Sports 1982 Hawaiian Ironman starring Julie Moss.
Expo Coordinator
Race Director, Triathlon Social Director
Elizabeth Kenny
ejckenny@gmail.com
Sponsorship Director
Tina Valle
sponsorship@triclubsandiego.org
Swim Director
Chris Costales
tcsdswim@gmail.com
Swim Director, Open Water
Trevor King
trevor@EnergyLabTraining.com
TCSD Cares
Steve Tally
stally@triclubsandiego.org
My first triathlon: Statue of Liberty Triathlon in Champaign, IL, in 1986.
Track Coach, UTC (Spring/Summer) Bill Gleason
Pre and/or Post event ritual: I start every day by rolling the bottom of my left foot with a tennis ball for two minutes. This was a key therapy to getting a nasty case of plantar fasciitis under control. After the long and high profile races my wife and I celebrate by having dinner at Souplantation. continued on page 5
APRIL 2017 4
(760) 214-0055
gleasoncoaching@gmail.com
Holly Stroschin
trainerhollys@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Volunteer Coordinator
Monica Sberna
sbernamm@gmail.com
Youth Team Coach
Holly Stroschin
tcsdkids@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
Richard Reilly
rereillyii@gmail.com
(858) 717-1114
RUN
BIKE
SWIM
TCSD OFFICIAL WEEKLY WORKOUT SPRING CALENDAR
FOR A COMPLETE LIST OF OFFICIAL CLUB WORKOUTS, REVIEW THE WORKOUT SCHEDULE ON THE CLUB’S WEBSITE. Monday 6:00 AM Ocean Swim, advanced/expert swimmers 6:00 PM
•
Location: La Jolla Cove.
Ocean Swim in La Jolla
•
Location: La Jolla Shores.
•
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
Open Water Swim
6:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
•
Location: Glorietta Bay, 1975 Strand Way, Coronado. •
Location: 800 Nautilus St., La Jolla.
Tuesday 6:00 AM Pannikin Bike Ride
•
Location: Tamarack Beach.
•
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
5:45 PM
Track Workout at UCSD, Coached session 9730 Hopkins Drive.
•
Location: Triton Track and Field Stadium (UCSD)
6:30 PM
Run Workout in Carlsbad/North County, Coached session • Location: Starts at the Bike Trail that runs between Carlsbad Village and Tamarack Ave. parallel to the Coaster tracks.
Wednesday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Location: Tamarack Beach.
6:00 PM
Ocean Swim in Carlsbad
6:00 PM
LJHS Swim Workout (Coggan Family Aquatic Complex)
6:00 PM
Trail Run
•
•
•
Location: 800 Nautilus St., La Jolla.
Location: Pulse South Bay, 1020 Tierra Del Rey # A2, Chula Vista.
Thursday 6:00 AM Ocean Swim in Carlsbad 6:15 AM Pannikin Bike Ride
•
•
Location: Tamarack Beach.
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride
•
Location: Moment Cycle Sport, Liberty Station.
Location: Ventura Cove (every other week until June)
5:30 PM
Open Water Swim Workout
6:00 PM
BOWS Swim Workout (Beginners’ Open Water Swim)
•
•
Location: Bonita Cove, Mission Bay.
Friday 6:30 AM First light ocean Swim 5:30 PM
•
Ocean Swim in La Jolla
Location: La Jolla Cove.
•
Location: La Jolla Cove.
Saturday 8:00 AM Bike Workout, TCSD Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy. 101 & 15th St.
8:30 AM Bike Workout, Group Ride
•
Location: Revolution Bike Shop, 235 S. Highway 101, Solana Beach.
8:30 AM Bike Workout, Group Ride
•
Location: Moment Cycle Sport, Liberty Station
Sunday 8:00 AM Bike Workout, Group Ride
•
Location: Moment Cycle Sport, Liberty Station.
Favorite segment (swim, bike or run): Run. I love to run people down! PR/Best race: ITU Sprint Triathlon World Championships in Chicago, IL, in 2015. I placed 9th in the men’s 50-54 age group; my best career finish at a World Championship. I swam 750 meters in 12:47, biked 11.6 miles in 31:30 and ran 5K in 18:52. This year's athletic goal: Qualify for the 2017 Ironman 70.3 World Championships in Chattanooga, TN, and the 2018 ITU Olympic Distance World Championships in Gold Coast, Australia. Can’t race without: My Hoka running shoes.
Location: Pannikin - 7467 Girard Ave., La Jolla.
6:00 AM Ocean Swim in Carlsbad
Favorite Race/Tri event(s): USA Triathlon National Championships – Olympic Distance.
Most embarrassing or disastrous moment: I missed getting registered for the Boston Marathon before it sold out–twice. This was a disaster because I have often joked that it is a requirement to be married to my wife that I run Boston. Thankfully I was sponsored by PowerBar on one of those occasions as they helped me get registered. And on the other occasion I reached out to TCSD member Dave Jewell who worked for Adidas at the time. Adidas has been a long time sponsor of the Boston Marathon so Dave was able to be the hero and get me registered. My equipment: Wetsuit: Aqua Sphere Bike(s): Focus Running Shoe(s): Hoka Equipment wish list: I wish I had a spare room in my house that could serve as the Computrainer room with a rockin’ home entertainment center. We have the Computrainer in the garage, but only have a boring wall to stare at. Best advice: Have fun would be #1. And #2 would be to pace yourself so that triathlon can be a continued on page 17
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
5
SPONSORS OF TCSD MULTISPORT
Moment Cycle Sport Contact: JT Lyons 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE and Moment Bicycles - Carmel Valley 5965 Village Way, E-100 San Diego, CA 92130 (619) 523-2453 www.momentcyclesport.com Discount: 10% off product, labor excluded.
THE FAT LADY, continued Pulse Endurance Sports Contact: Mike Drury 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 and 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 384-2867 www.pulseendurance.com Discount: 10-15% off.
APPAREL & EQUIPMENT
Aqua Sphere www.AquaSphereSwim.com Discount: Products sold through local retailers with TCSD discount.
APRIL 2017 6
rate, it might breach its four surrounding levees during the night and cause them to slump and disrupt the salinity gradients in the pond series. That would be a disaster for salt production. The sun would set soon, and there was no electricity for lights on the levees for night work. She had to find the problem now to stop it. As Lacey drew closer to the end of the levee, she saw movement but no vehicles. Runners and dog-walkers usually stayed on the western edges of the ponds near their parked cars by the locked gate. Salt company staff always drove pickups on the levees. Who could be out here in the middle of the network of ponds without a vehicle? She passed the site where the new pipe would be installed. The contractor had built the dam and had started to excavate the levee. A truck couldn’t pass through the excavated trough, but on foot she could. She hurried and glanced at the culvert that often clogged. She saw very little brine flowing from pond five to six, but she didn’t stop to find what was preventing the flow. Lacey’s eyes were fixed on the corner of the pond fifty yards ahead where a black sea monster with a bulbous head flailed
in the stinky muck. A fat man floated motionlessly near the monster. She slowed as she approached the end of the levee and stared for a few moments before calling security on her cell phone. “Hi, Butch. I’m running on the levees. Someone wearing a helmet is trying to pull a motorcycle out of the black slime at the corner of ponds five and six, and a fat man is floating near him. He might be dead. Get out here with some help right away.” After disconnecting, she approached the scene. The man couldn’t gain purchase in the slime. She shouted that help was on the way. She peered at the floating fat man until she recognized him. It was a life-size, blow-up figure that resembled the pointy-haired boss in the Dilbert comic. She figured it was nothing more than a large balloon that probably had blown in from a nearby beach like so much other debris. Shortly, Lacey saw Butch in the distance driving from the plant in a pickup followed by a sheriff’s deputy and an ambulance with flashing lights. While they were en route, she studied the life-size inflatable. It floated several yards continued on page 20
TCSD CONVERSATION WITH: By Craig Zelent
”
Carl Johnson
“
I recently got to talk triathlon with TCSD member Carl Johnson. Carl has always led an active lifestyle, and he just wrapped up another stellar performance representing TCSD in the USA Triathlon National Challenge Competition. I know you’ll enjoy getting to know this guy who really puts in the miles. Craig: What sports did you do while growing up? ? Carl: First, Craig,
SPONSORS OF TCSD
Castelli Discount: Available on TCSD Member Discount web page.
Oasis One-Twelve www.OasisOne-Twelve.com Discount: 10% discount
Back in the day, 1962 .
thanks for all your fine TCSD interviews active, hiking, climbing and for including me. trees, playing neighOrganized sports borhood pickup games, growing up were nonriding my bike, and existent for me, only generally running sandlot activities with around. Growing up, the neighborhood kids. our family chose to I am a native of San not have a television. Diego and grew up a For entertainment, my long time ago in what is parents always said, now Rancho San Diego/ “go outside and run Spring Valley area. At around the house.” I that time, it was very got my first “full rural with old Avocado sized” bike when I groves, ranching, and was in fifth grade. open land. I was in the My dad paid $5 for first class to go to Casa it. He installed a ly bike tour. de Oro Elementary Carl while on a Northern Ita two speed rear School, Spring Valley wheel gear on it. It had a four inch high gear Junior High, and Mt. Miguel High School. Later shift lever mounted on the top tube. It was a I went to San Diego State University. At this real “nut cracker.” It’s a miracle I was able to time there was huge growth in the San Diego produce any children later in life. The bike was area, a result of the Baby Boomers from the war unique at the time because I could power up years - what were all those parents thinking? hills that my friends on single speed bikes strugIn school, I was one of those non aggressive, gled to peddle up. My favorite ride, even then, skinny kids who was picked next to last for the was around and on the local hills and the Alpine P.E. teams. Away from school I was always Loop.
Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455
ROKA https://www.roka.com Discount: 30% off swim items, 20% off run apparel, cycling apparel, triathlon apparel, and sunglasses.
Rudy Project www.e-rudy.com Discount: 40% off helmets and sunglasses. CODE: Available on TCSD Member Discount web page.
Zoggs Goggles Zoggsusa.com continued on page 8
continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
CONVERSATION, continued SPONSORS OF TCSD COACHING & FITNESS
Energy Lab Training Contact: Trevor King email: ftrevorwking@yahoo.com www.energylabtraining.com
Evolution Multisport Contact: Chris Holley www.evolutionmultisport.com www.chrisholleyhealthcoach
Gleason Endurance Coaching Contact: Bill Gleason email: GleasonCoaching@gmail.com www.GleasonCoaching.com
Peak Conditioning Contact: Holly Stroschine email: TrainerHollyS@gmail.com http://TrainerHolly.com continued on page 11
What activities led you into triathlon? Carl: In high school I was part of a very active, yet independent, Explorer Boy Scout group. We hiked and backpacked frequently. That continued into Boy Scouts with my son. As a way to make hiking/backpacking more enjoyable and less fatiguing, I started doing a little distance running. My first race was a 10K run over the Coronado Bridge in1983. It was a proud accomplishment to only stop and walk one time as rnia, Mexico. l Diablo, Baja, Califo surely I thought very few “regular” Atop Picacho de people ever ran the whole way. Carl: I have only completed two full ironman Over time, I have run a few hundred 10Ks, distance races plus one DNS (did not start) and half, and full marathons all over the country, one DNF. I have completed more than a dozen many of them as a member of the San Diego half marathon distance triathlons. 70.3 Track Club. Think of all those entry fees! My triathlon races, especially, especially as an times were always pretty much mid pack. I only older person, are a little more of reasonable broke 40 minutes in a 10k a few times. I may distance. not be that fast, but what I do have going for me is that I am a very determined, goal oriented person. In the mid 1990’s, for no reason at all, other than, “I wonder if I could do that” I bought a book about triathlon racing.
Craig: What was your first triathlon like? Carl: In 1997 I did my first San Diego International Triathlon. In that first race, I thought it was necessary to swim in a bathing suit and then change into bike shorts, as surely no one would bike in wet shorts! I had a long T1 as I struggled to change clothes under a towel. I could see no one else was doing that, so I made that my first and last time. It was a nice accomplishment to know I could train for and do a triathlon. However, my main interest remained hiking, backpacking, and mountain climbing done mainly with the Sierra Club and friends. I could see that doing triathlons was an excellent way to do cross training and hike and run better. Unlike many people, I would not say I was “hooked” on triathlons. It just seemed like a good thing to do to balance out my life.
What Ironman races have you done and what were those experiences like?
APRIL 2017 8
My first ironman distance triathlon was the inaugural year - 2004 - CaliforniaMan race at Lake Folsom (near Sacramento). For that race I used Craig Zelent’s CaliforniaMan training plan. It was quite an accomplishment for me, especially with some special circumstances. The second half of the run was a struggle, but I was bound and determined to finish, even if it was a very slow walk. I am proud to say I still hold the age group, 60+, course record for this triathlon. Of course there were only a total of three in my age group and the next year the race course venue moved to Davis, CA. As an extra highlight, this is the only race my wife has seen me actually race in. I couldn’t and wouldn't do it without her support. In 2012, I completed Ironman Canada the last year it was in Penticton. This was especially nice, doing it with my daughter, Tami Threet. The DNF was at Ironman Arizona when a guy mowed/crashed me down at a bike aid station, I was only able to struggle through about two miles of the run, this was a first and a huge disappointment. My DNS, was the inaugural of the 2000 full Ironman Oceanside. I was busy training away when I discovered I had a recurrence
of Non Hodgkin's Lymphoma cancer, the same cancer I thought I had “beaten” 16 years earlier. I had a biopsy and began chemotherapy again. A full Ironman Oceanside was not in the cards for me. On a positive note, the advancement in chemo drugs from 16 years earlier made the second time around some easier. A good oncologist was also helpful.
Carl: Partly because of my love of the outdoors and sharing it
with others, I became an Outings Leader for the Sierra Club, officially starting in about 1987 until 2005. I organized and led over 200 hikes, runs, backpacks, car camps, and canoe trips, mainly in western United States and northern Mexico. In addition, I did a lot of trail running with the outdoor book author Jerry Schad. My I understand you have battled and overcome cancer on two reputation was for going to unique places and doing demanding occasions. What kinds of cancer did you have and what outings. Some of my favorite outings were: runs up and down El Cajon Mountain and Otay Mountain, back pack/climbs of the highwere the most important factors enabling you to survive? est mountain in Baja California - Picacho del Diablo 13 times, Carl: For those who have experi- Enjoying some down time wit h wife, Nancy, and son about 20 trips, with Doug just outside Tokyo, enced cancer and treatment, you Japan. my wife assisting, to know how much it sucks! My first the Copper Canyon encounter with non Hodgkin’s in northern Mexico, Lymphoma was 1985 at age 41. car camps to the The chemotherapy was highly Rancho Meling, every aggressive and toxic. Included local waterfall, hiking in the treatment were two hosthe length of the San pital sessions in which I was Diego River at semi taken close to death before the flood stage, and antidote was delivered at a preabout 10 canoe trips cise time, which brought me down the lower back to the living. Rather on Colorado River, includthe brutal side! If it were not ing many of those trips for my wife, Nancy, to look with high school stuafter my best interests, no way dents who had never could I have made it. There camped before. were times when all I could I taught mainly high do was to force myself to walk school art primarily in around one block. the San Diego City Schools, so the Doctors agreed that my students were from my classes. being in excellent shape going into the treatRumor has that you had a ment, was a lifesaver for legal incident at the Grand my survival. With my Canyon. What happened and 1998 cancer recurrence, have you paid your debt to Lymphoma procedures society? and treatment had vastly Carl: To say the least. In the fall improved. After my first of 1994 I had an especially treatment and as a reward interesting experience at the to myself, I bought a good Grand Canyon National Park. I mountain bike and rode it had run/hiked with friends up Cowles Mt. However, across the canyon, North rim to treatment was still no picSouth Rim several times through the nic. To this day, when I see sh Columbia. years. In 1994, the guy I had last run across er, northern Briti as Fr in , ur to ke my oncologist, he always Another bi the canyon with could not do it, so I thought I would gather says, ”well, I don't have any friends for an adventure. Soon the word got out (as in previous patients that went through what you did back in 1985 and are years) about the run. This run is only about the length of a still around.” marathon with a little bit of elevation gain and loss. The fall is a Before you became a triathlete, you were a Sierra Club beautiful time to do this spectacular run. Soon, I had a small Outing Leader. Where did that take you and what were group of runners, mainly friends, SDTC members, and a couple per-
some of your favorite expeditions?
continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
CONVERSATION, continued sons who contacted me with their interest. This was a run just for fun, beauty, and friends. Unbeknownst to me, a couple of the “new friends” running with us were part of one of the most elaborate undercover, sting operations in Grand Canyon’s N.P. history and they were targeting me! They even distributed “wanted posters” to the other rangers. To make a long story short, on the morning of the run, there were two rangers, freezing their butts off, waiting for me, hiding in the bushes down the trail about 500 yards with guns drawn. They arrested me, held me in handcuffs for several hours, prepared to transport me to jail on the south rim, and fined me $2,500. Then somewhat mysteriously, they turned me loose to get to the other side of the canyon just after 12:00 noon. Not having planned on this part of the adventure, I did not have proper nutrition. That was of no concern to the Rangers. I did make it across, but because of nerves, exhaustion, and lack of nutrition, this was probably the closest I have ever come to not finishing a run/hike. It was near dark when I finally reached the lodge on the south side. How ironic it would have been had I needed to be rescued! The charge was basically for “organizing a sporting event” in a National Park. The bottom line was that the Grand Canyon N.P. and the new superintendent happened to be changing their
APRIL 2017 10
policies in the fall of 1994 because they were tired of rescuing “out of shape” people. Rather than fight the charges in a Flagstaff court, me and another person just paid the fine and moved on. This whole incident left a very negative memory for my wife and I of such a beautiful place.
You’ve run a lot of the big city marathons over the years New York, Los Angeles, Boston. What did you do to qualify for the 2000 Boston Marathon? Carl: In 1996 I qualified and ran the Boston Marathon. In 2008, I thought it would be great to run Boston again, but with my daughter Tami. In my “qualifying” race, at Long Beach, I got severe leg cramps and missed qualifying by about five minutes. What's a person to do? Qualify at another race, of course. It was getting late in the season with no more “local” marathons taking place. My solution was to make an official marathon course and race - the Otay Lakes Marathon. I was very careful to be sure the race course and race was an officially sanctioned USATF course and race. The race was marked, had timers, and aid stations. The Boston race officials were very impressed with my qualifying efforts. Several other people were going to run with me, but eventually, it was just down to
one person - me. I qualified for Boston with about five minutes to spare and with no race officials hiding in the bushes. It was a thrill to do the first of one of many big races with Tami.
Over the years, how many bikes do you think you have purchased from Walmart? Carl: I have only had a few really nice bikes in
10 years ago. This is just like doing triathlons; you don’t have to been a swimming/biking/track star in college. Anyone can do it. You just sign up, and away you go. You what you can do. TCSD has usually put together one or two teams (depending on the official rules) each year, making it very easy to participate. By being part of the TCSD team helps a person stay a shape during the three winter months of December, January, and February. In addition, one can see how you compare to other people across the nation. The emphasis, but not exclusively, is to do as much of everything as you can. December is swim month, January is bike month, and February is run month. I find myself looking forward to this time each year.
my life. My “race” bike is a Kestrel (my fifth). It started out as a KM-40 many years ago, but thanks to Kestrel's great warranty policy, it has been upgraded each time the frame had a problem. Many of my other bikes, more than 30, have been cheapo “Walmart type” bikes, costing around $75 and used temporarily. Nancy and I have been on more than 85 cruise ships as that is Nancy’s preferred method of travel. I go to the nearest Walmart type store before boarding a How have you done in this competition over ship to purchase the bike. Usually, the bike can the years and what extreme things would be stored under the bed. Our trips have taken us we see you do if we spied on you from to interesting places around the world. When a December through February? Carl: I have done this competition off and on person is in a city for for several a limited time, having years. Every a bike allows one to year, it seems I get around into do a little more. neighborhoods, the Just like in comcountryside, see the pleting a full sights, and often Ironman, it does interact with local not seem possifolks. One of many ble that a person good experiences could do these was riding around in activities every a small town on the day for three Amazon River. Two months. I am middle school aged retired from reguboys, on their lar outside work bikes, saw me and (so I have a little insisted on showmore time). I don’t ing me the sights Carl and daughter, Tami, at the SD Slowtwitch Road Sh around their town ow. do fast times anymore, and it sure and out into the jungle. After riding for a couple of hours, they took me to their home for agua helps if you don’t get sick. In addition, if you dulce (fresh water) and to meet their mom. After can just do at least a little bit every day (or using my ”new” bikes, I can easily find someone maybe five or six times a day), it adds up, such as a ship crew member, a local person, or a becomes a habit, and becomes easier. Last year, school to give the bike to. Someone else can with the TCSD team, I was up near the top mileage each month, but it seemed like someone then enjoy and experience riding a bike. would out sprint me in the last couple days of What is the National Challenge the month’s competition. In the national compeCompetition? tition, I was also fighting it out for the overall Carl: The USAT NCC is a great activity that began top position.
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continued on page 19
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Sickest Patients Cannot Digest Protein:
How Amino Acids Facilitate Healthy Function and Repair
Countless adults cannot digest the proteins they consume, which can lead to “a range of problems from a buildup of toxins, aging, weight gain and lowered immunity” (1). According to Dr. David Minkoff, M.D, many people who struggle with protein digestion are also dealing with serious health issues such as Lyme disease, chronic fatigue, Parkinson’s disease, cancer, multiple sclerosis and other inflammatory or autoimmune diseases. At the other end of the scale are scores of high-intensity athletes such as triathletes and ultra-runners, who may eat a high-quality diet but still have significant amino acid deficiencies. Per Dr. Minkoff, when the body cannot digest amino acids, they are discarded as toxic waste instead of being utilized throughout the body. This is the missing link: amino acids are the building blocks of protein, which is essential to proper function of the digestive and central nervous systems, skeletal, hormonal and muscular systems, detoxification mechanisms and other vital life processes. “In my medical practice, I routinely see very sick patients who are deficient in one or more amino acids,” said Dr. Minkoff, founder of BodyHealth. ”Amino acids affect every aspect of the body, and a deficiency in even one can adversely affect health.” In fact, amino acid deficiencies can lead to a host of issues, including: n Insufficient healing n Hormone problems n Digestive problems n Weight gain n Slow muscle recovery n Decreased metabolism n Chronic fatigue n Osteoporosis n Immune system problems As Dr. Minkoff explained, amino acids support healthy body function in every way, from muscle development and repair, to blood sugar regulation, metabolism and antibody production.
APRIL 2017 12
“The problem is that most amino acid sources are not fully absorbed by the body, leading to deficiencies and less than optimal health,” he said. Proper absorption of these essential amino acids allows the body to build proteins and support the immune cells and hormones, skeletal and muscular systems, and every other bodily function. Of particular importance is maintaining the barrier tissues, which protect the brain, intestines, lungs and other organs. These barrier layers are made of amino acids; when compromised, they leak—allowing toxins to cross over into these sensitive organs. In an effort to help the public improve their health through better absorption of amino acids, Dr. Minkoff created the unique PerfectAmino formula, which is perfectly balanced and 99% utilized by the body. PerfectAmino’s balanced formula requires no digestion; rather, it is absorbed into the bloodstream within 23 minutes, so the body can quickly utilize the complete amino acids to make every protein needed for life. While alternative protein sources such as whey, egg white and pea protein are currently gaining in popularity, per Dr. Minkoff, they present issues with absorption rates. A case study showed that PerfectAmino was 99% utilized throughout three different test groups, compared to 48% for egg protein. The same is true regarding other amino acid formulas—PerfectAmino is more completely and readily absorbed by the body, with virtually no waste. PerfectAmino contains the eight essential amino acids: n Tryptophan, which encourages the release of serotonin and melatonin. n Lysine, which is important for proper growth and plays an essential role in converting fatty acids into energy. n Methionine, which supplies sulphur and other compounds required by the body for normal metabolism and growth. n Valine, which is needed for muscle metabolism, tissue repair, and the maintenance of proper nitrogen balance in the body. n Leucine, which stimulates muscle protein synthesis and may be the major fuel involved in anabolic (tissue-building) reactions. n Isoleucine, which is important for blood sugar regulation, muscle development and repair, and energy regulation. n Threonine, which is important for antibody production. n Phenylalanine, which stimulates certain hormones, including adrenaline and noradrenaline, which are activating substances in the central and peripheral nervous systems.
Moreover, PerfectAmino ingredients contain no fat, sodium, sugar, GMOs, preservatives, animal products or allergens such as
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yeast, gluten, soy, corn, wheat, rice or dairy. About PerfectAmino PerfectAmino contains the eight essential amino acids the body needs to support and maintain its muscular, skeletal, enzymatic, and hormonal systems. The essential amino acids in PerfectAmino are in the exact proportions needed for maximum utilization by the body, and have been used by Tour de France athletes to improve muscle recovery. Perfect Amino balances protein deficiencies for optimal natural health, performance and healing. It contains no fat, sodium, sugar, yeast, gluten, soy, corn, wheat, rice, GMOs, preservatives, excipients, dairy or animal products. For more information, visit www.bodyhealth.com/products/perfectamino. 1.“The Surprising Reason You May Be Aging Prematurely: Improper Protein Digestion.” N.p., 18 Dec. 2006. Web. 6 July 2015. bodyecology.com/articles/getting_enough_protein.php
W
e are always looking for race reports. Share your latest experience, your first or 500th event. No two races are the same. Stories need not be
just about triathlon, they can include running, cycling, tri travels… etc., whatever you think other club members may find interesting. Without
Share your
content, this newsletter will end up being just ads, and
race report
that is no fun. Submission date is the 17th of each month for
or adventure.
the following month’s publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page three for contact info.
619.756.3756 www.mhs-works.com
Call us today for a free consultation.
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The Women for Tri Mission is to identify and diminish primary barriers to entry, and mobilize triathlon advocates to encourage and engage female athletes across all distances and representing all athletic abilities. Triathlon Club of San Diego has been given a grant to help women become more involved in the sport of triathlon. Our program to use the grants is focused on the swim part of a triathlon, which based on a recent survey we conducted gives most beginner triathletes the biggest challenges. The program consists of multiple pool sessions with very experienced swim coaches as well as open water swim. Our first event was held on February 2, 2017, at the YMCA of San Diego County (https://www.facebook.com/YMCASanDiego) in La Jolla. We rented five lanes for two full hours in the evening. Three coaches (Julie Hancock Dunkle, Carol Gasaway and Holly Stroschine) volunteered to support the event by providing swim technique instructions, swim drills as well as breathing tech-
SWIM TRUTH #1 courtesy of Brenton Ford of effortlessswimming.com
It will take time. What’s the difference between the athletes that ‘make it’ in swimming, and those that don’t? There are athletes that start swimming later in life. Then after 6-12 months they might not be at the level of someone who has swum all of their life, and they get frustrated about it. But if you look at the work of someone who started at an early age has put in it will take time to catch up to them… I was up as early at 4:15am most mornings of the week when I was in school. I got up early to train before school and went back to the pool after school, doing 7-9 sessions a week. That’s
APRIL 2017 14
niques. We had a great turn out at our first event with 25 women at different levels of swim experience. The coaches broke out the participants in three groups, from entirely new to pool swimming to somewhat experienced to more comfortable in the pool, and customized the sessions based on that. Several of the women didn’t want to get out of the pool even after the two hours were over. We finished the first session with a warm up in the YMCA’s great big hot tub. The next pool session will encourage especially true beginners and will be held at two YMCA of San Diego County locations to allow for smaller groups and more one-on-one time with the coaches. Then, once the ocean in San Diego gets warmer, we’ll offer open water swim practice with simulations of triathlon swim situations. Triathlon Club of San Diego is very excited to have been given this opportunity to encourage more women to experience the great life of a triathlete and the camaraderie that comes with it. Quotes from the first session:
Thank you! It was fantastic!! Thank you! Learned lots! Thank you so much for an awesome event! I would love to do it again. What a great clinic!! Learned so much!! Thanks!!!!
more than 10,000 hours of swimming and training – constantly focusing on your stroke, how it feels and how the water is moving around your body. You can reach really high level with your swimming if you start late, but it is going to take time and a constant focus on your technique. It is not just going to happen in 6 or 12 months. Our rule of thumb is you need to be in the water at least three times a week. But, if you really want to fast track your progression as a swimmer, 5+ swims a week is the way to do it. My coach would always say that if you take one week out of the water, it will take you tow weeks to get back to where you were before you stopped swimming.
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length of time. This area of your aerobic system isn’t often worked this hard on the bike. Learning to open this up helps you to climb stronger for longer.
MORE POWER FROM YOUR LEGS
Squats
courtesy of Heidi Anderson of probikekit.com
Power, we all want more. We are always trying to eek out a little bit more, whether it’s loosing weight to increase your power to weight ratio, whether its buying more aero kit, aero wheels, lighter bikes, we are always striving to achieving a little bit more. But what if you are missing the obvious. Power doesn’t just come from your legs… granted it’s where most of it comes from, but not all of it. It’s no good having huge powerful legs and being able to squat 120kg if you have no fitness. Or what if you are trying everything you can but your back let’s you down when the going gets tough? The key is to target more than just the legs and the bike. By targeting other key areas of your body can make you more powerful without having to do even more cycling. You will have heard this a million times – Use your core, You will have seen riders sway up hills, rock on the saddle when trying to put the power down on the flat. Or simply collapsing in the middle. These are all tell tale signs that their core is weak or suffering from lack of strength. Not only can having a weaker core hinder how much power you are able to sustain but it can lead to injury too. If your legs are too strong for your core it can lead to back and hip problems. So building up this area of your body is no doubt of making your back and stomach stronger and being able to produce more power for longer. So what other exercises are good for your cycling.
Running Running is a great way to improve your cycling for a few reasons. One is that it targets your high end fitness, running for 20-30 mins at a fast pace teaches you to hold a higher heart rate for a good
Try some alternative to standard squats, do squats that require balance and concentration. One leg squats for instance require quite a bit of balance and co-ordination. This helps to work the core and simulate when you would need to use your power. So when you are climbing on the bike or riding off road and need sudden instant power.
Balance board – Yoga What’s this you ask. This is a really great way of working your core the fun way! By doing simple exercises on the board helps with suppleness, strength and core. Start with things like Balancing on one leg: Sounds simple and easy to do but working this into a circuit of other poses makes it more difficult and as you get tired it is one effective way to build up balance and core strength. Simple squats: Harder than it sounds and after five sets of 10 you’ll be sure to feel the effects the next day! By incorporating the balance board it makes it more difficult to get down and well as back up. One leg knee raises: Pulling the knee up to the chest and then out to the side is quite a difficult move as the constant shift in weight makes it hard to maintain the balance. Tree pose: By simply having to hold your arms in a different place and holding the post can bring a whole new dimension to the pose. It’s surprising how hard it is to put yourself in a different position whilst on one leg.
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Richard Duquette, Bicycle Injury Lawyer Contact: Richard L. Duquette RLDuquette@911law.com (760) 730-0500 or (800) 464-4123 www.911law.com Discount: Refer to TCSD Member Discount web page.
MHS Works Contact: Matt Sparks matt@mhs-works.com (619) 756-3756 www.mhs-works.com
Oak Hill Software Contact: John Hill www.oakhillsoftware.com johnh@oakhillsoftware.com continued on page 16
continued on page 16
WWW.TRICLUBSANDIEGO.ORG 15
COACH’S CORNER, continued SPONSORS OF TCSD
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WELLNESS
Lord of the dance pose: This is quite hard and can take a lot of practice, especially if you are quite stiff to begin with. Do what you feel comfortable with and work towards this pose as you get better and more flexible. Left and Right bend: This is a simple pose, by sliding your hand down the side of your leg
to your knee. you will find that by just by moving your weight in a different way can make it difficult, especially if you bend to the left, hold and then bend to the right. The shift in balance is hard to maintain. Extended head to toe pose: Hold your leg out in front or to the side of your body and reach out with your hand towards your toes and hold. This one is another difficult one and requires flexibility and a lot of balance. Work towards holding this pose over time, You are not expected to do this immediately.
Bikram Yoga Rancho Bernardo www.bikramyogarb.com Discount: Refer to TCSD Member Discount web page.
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continued on page 18
TCSD BIKE & WHEEL CASE RENTAL PROGRAM TCSD has traveling bike and wheel cases for rent! We have hard-shell single and double bike cases, and wheel cases that will hold three wheels. The single cases are shippable by UPS and FedEx.
Rates per week: Single case $25 Double case $40 Wheel case $25
APRIL 2017 16
Deduct $10 if renting both a bike case and a wheel case. To reserve a case or if you have any questions, contact Bob Rosen brosen@triclubsandiego.org
30 YEARS OF EXPERIENCE SERVING OUR CYCLING COMMUNITY
“
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Send your “TCSD Spirit”image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
APRIL 2017 18
CONVERSATION, continued Unfortunately, after the competition closed, nationally, two people had been saving (not logging in) their miles and went flying ahead like they had been in a separate race. By the way, that's why participants should log in each day. This year, after a TCSD fourth place swim start, I was able to just keep going, first place TCSD and nationally on the bike, and an okay run month. I was able to swim and bike every day, and except for six days, run every day. It adds up. I put in at least five to eight hours of exercise every day for three months. Thankfully, my wife was supportive of my time in the pool or on the road. Nationally this year it looks like I will have the most miles, male for the bike and overall most miles, male and female - 5,561.8 unadjusted, actual miles for three months. It’s been fun. When you see the results for all of the TCSD members who were part of this competition, they did unbelievably well. I encourage anyone to sign up next year. Go TCSD!
What are your favorite benefits of being a TCSD member? Carl: I especially like the races and programs that TCSD offer its members. Also, being able to associate with so many other fine athletes and TCSD members is a treat and honor. It is motivating to talk to others and hear their joys, sorrows, and victories.
You have been very active in the art community over the years. What have been some of the highlights of your art career? Carl: For over 30 years, I was an art teacher in the San Diego City Schools, teaching mainly at the junior high and high school level. I was especially fortunate that I was also able to pursue being a professional artist/sculptor, exhibiting and sharing my work with others all over the country. One fun highlight very early in my art career was a gallery in Los Angeles calling to say
one of my sculptures had just been sold to John Denver. For many years I was involved in local art organizations, having been president of Allied Craftsmen of San Diego and the San Diego Museum, Art Artist Guild of San Diego. It should not go unsaid that the financial aspects of selling my art work allowed us a more comfortable lifestyle in which to raise my family than just on a teacher’s salary alone would have, for which the whole family is grateful. Since my art studio was at home, I was able to be around during the child rearing years of the family. Both of my kids grew seeing art constantly, which I believe accounts for the creative people they are today.
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Who would you like to thank for where you are at today with your life? Carl: This is a good life. I could not have done all these great adventures without the freedom my parents gave me growing up to explore my surroundings. Too, the support of my family, especially my wife, Nancy, and son Doug (lives in Japan) and daughter Tami.
What are your future goals in triathlon? Carl: I want to continue to be active and enjoy life every day with a smile on my face. Triathlons? Maybe Ironman Japan or Roth or Ironman Hawaii with Tami - or TCSD Fiesta Island for sure. At this point in life, I don't make too many extra long range plans, but live in the moment, and feel very thankful for each day. Life is good!
Carl, thank you so much for sharing your story. TCSD is lucky to have you as a member. You are a great role model for all of us. I hope you can continue putting in the miles for many years to come. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at (760) 214-0055 or tricraigz@yahoo.com.
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TCSD MEMBER PROFILE, cont lifestyle you enjoy forever. I am a 14x IM finisher and five time IM Hawaii finisher. I realized four years ago that my body could no longer tolerate the Ironman distance. Thus, my longest races now are 70.3’s. And at some point I will adjust and the Olympic distance will become my longest race distance. It is important to recognize this before you get physically injured or mentally burned out. Favorite Thing(s) About TCSD: The friends and contacts I have made through the TCSD. Let’s start with my beautiful wife, Laurie Kearney. I met Laurie at a TCSD Networking Dinner in 2000. And I’ve made hundreds of friends over the years all because of TCSD.
WWW.TRICLUBSANDIEGO.ORG 19
THE FAT LADY, continued from the levee, but not in the pond corner where the wind should have pushed it. Something was holding it between the culvert and the man stuck in the mud in the corner. She noted a rope attached to the leg of the inflatable that seemed to be anchored at the culvert. When help arrived a few minutes later, Lacey explained her mistaking the inflatable for a dead man. Butch and the deputy focused on getting the motorcyclist and his bike out of the muck. From the back of Butch’s pickup Lacey grabbed a pair of hip waders and long poles used for retrieving items from the ponds. After donning the waders, she climbed down the side of the levee and into the pond to use a gaff to snag the rope and pull the fatman balloon ashore. A dark bag hung in the brine from the rope tied to the figure. After retrieving the inflatable, she kept moving and pulling the long rope that extended toward the culvert until she stood at the opening of the drain pipe. “I see something’s clogging the pipe,” she called to Butch. “I’m going to grab it.” “Be careful,” he said, now standing above her on the levee. She tugged and tugged. When the block suddenly dislodged, the gush of brine flowing from pond five to six nearly washed Lacey into the wide pipe as she held onto the object. Butch grabbed her arm. “Whoa, girl! No swimming allowed.” He pulled Lacey and the object out of the brine and onto the levee. “It’s another inflatable doll.” Lacey stared at it. “This one’s a fat lady with a weighted bag attached to her leg. That’s kind of weird. They’re both weighted, so they couldn’t have just blown in here.” Lacey took off the hip waders as Butch returned to question the muddy man who stood next to his ruined motorcycle. His answers that he was out for a ride and ended up in the pond didn’t ring true. Lacey stared at him, thinking she had seen him before. It hit her. She had met the contractor’s crew at the office before they had started work. He was one of the crew members which meant he knew the levees. He wanted something there he could get after work hours on his motorcycle. She looked at the two inflatable fat
people now lying on the levee and made a connection. Were the bags tied to their legs simply weights so they wouldn’t float away, or did they hold something special? She knelt down by the fat lady and untied the rope holding the bag. Inside the bag she found several white bricks wrapped in water-tight plastic. Before she said anything, the motorcyclist streaked by her running hard up the levee across the excavated trough toward the locked gate. She sprinted after him. In his sodden clothes and boots, he was no match for Lacey’s swift pace. He was out of breath within a quarter mile and had to slow down. She kept her distance from him, yelling that the others were driving around the levees and they’d catch him. Fifteen minutes later, it was all over for the drug dealer who sat handcuffed in the sheriff deputy’s car. Lacey walked to the nearby depth marker in pond five and was checking it when Butch approached her. “The pond level stopped rising, thank goodness,” she said. ”We almost had a catastrophe because of a drowned fat lady.” “How did you guess they tied into a drug deal?” he asked. She told him her reasoning. “I think he was dropping off the drugs for someone to pick up later. He thought no one would be here. He probably used an air compressor attached to his bike to blow up the inflatables to use them like buoys easily spotted at night with a flashlight. I bet he ran into trouble when the fat lady floated into the culvert and blocked it. Maybe the fat man got stuck too. He could have lost control of the bike when he used it to pull and dislodge the inflatables out of the pipe.” They stopped talking to take in the calmness and colors of the sunset. Lacey sighed. “I love running out here when the work day is over. It’s usually just me and the sea gulls.” Butch nodded. “Well, they say it’s not over until the fat lady sings.” She smiled. “She definitely sang today, but she spoiled my run. Next time I hope to hear just the laughing gulls.”
IN MEMORY OF: ROBERT MCARTHY Robert Daniel “Coach” McCarthy, 66, of San Diego, passed away December 16, 2016, at his home. He was a long time member and staple figure at the Club’s aquathons and triahlons. Born August 22, 1950, in Chicago to Mary and Daniel McCarthy. Robert was a proud graduate of HomewoodFlossmoor High School and Illinois State University (B.A. in Economics). He was emplyed by Illinois Central
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RR., and owned a Farmer’s Insurance Agency in San Diego for 18 years. Robert found his true calling as a track and cross-country coach for Mission Bay (2001-2008) and La Jolla (2008-2015) High Schools. He completed 159 triathlons (an age group world record and national title) and held two SD County Championships in Concept 2 Rowing Regattas. He is survived by devoted sons, Alexander and Logan of San Diego; former spouse, Maureen brother Daniel, and sister Mary. Services were held January 4, 2017, at La Jolla Methodist Church in La Jolla Blvd. Robert was laid to rest at El Camino Memorial Park.
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