INSIDE THIS ISSUE
NOVEMBER 2012
TCSD Events TCSD Contacts Board Members Volunteer Committee
TRIATHLON CLUB OF SAN DIEGO
3 4 4 4
Weekly Workout Calendar New Members Member Profile
5 5 6
TCSD Conversation Race Reports
TriNews
W NOVEMBER TCSD CLUB RACE Triathlons: Fiesta Island November 3 Format: 750y/12mi/4mi Start Time: 7am Show up between 5:30am and 6:30am to help set up and/or get your warm up in before the start. Refer to the Club’s website for latest & complete information.
7 13, 16
hen Lindy’s friends invited her for a she set off. runon the boardwalk Halloween night, After about a mile she she figured it would be a good way to arrived at a junction with a large avoid the traditional tricks and treats of the cemetery across the road. She had jogged evening. She parked a few blocks from the beach many times in daylight hours along the peaceful and joined her pals for a four-miler under the trails inside the memorial park, but never at glow of street lamps along the strand. After the night. Going through the park would cut off run she changed into a sweat suit, and her group nearly two miles of her route, but she hesitated retreated to their favorite café only to find it before considering the challenge of winding her full of patrons on the Friday night. They walked way in the dark with her head still swimming along the strand to a bar and grill best known and her legs like rubber noodles. The west gate for its greasy food. Lindy drank beer and for traffic was closed, but she saw the fence near munched on chips, not interested in the oily fare the gate was bent enough to enter on foot. What the hey? I’ll get home sooner if I take the shorton the menu. Two hours later when she stood to leave, her cut. When she entered the grounds, Lindy shudbody weaved. “I’m not sure what’s more wobbly—my head or my legs,” she said with dizzy dered as the temperature seemed to drop with double vision while walking out the door. the loss of street light. The quarter moon offered “Maybe I should have eaten a meal with the the only skylight to guide her. The local lore of beer.” She was going to ask one of her friends the cemetery did nothing to lessen her unease. for a ride home, but they all seemed equally The park encompassed a large area of undulating soused. Maybe the cool night air will sharpen my terrain geologists called mima mounds. The soil senses. She stumbled the few blocks to her car movements that caused the mounds did more and knew she shouldn’t get behind the wheel for than form bumps and hummocks. Each year the five-mile drive. I’ll walk home and jog back bones of people interred in old potters’ fields emerged on the larger for my car in the morning. avor J mounds that the Wearing a knapsack stuffed with a r arba By B locals dubbed her sweaty running togs, and a runm u m m y ner’s belt with a can ction of Fi mounds. of pepper e l a AT Although spray and a botthe cemetery managers tle of G a t o ra de, continued on page 22
n u R n i k p Pum
NOVEMBER 2012 2
NOVEMBER TCSD MEETINGS, CLINICS, RACES & RIDES
TCSD SOCIAL Tuesday November 6th, 6:30pm Come enjoy TCSD’s November social gathering, it’s your chance to meet and mingle with new (and old) members without having to work up a sweat. Solace & the moonlight lounge is situated in Pacific Station, a LEED silver certified mixed use project in the heart of downtown Encinitas. Just off of historic Highway 101 and near Moonlight Beach, we bring our creative blend of classic and modern American Cuisine to Coastal North County San Diego.
REAL BEGINNERS’ BIKE RIDE
INTRO TO TCSD AND FRIENDS
Sunday November 4th, 8:00am
Tuesday November 13th, 6:00pm
The TCSD Real Beginner’s Bike Ride takes place on the 56 bike path and is a club ride where nobody gets left behind. If you can ride comfortably for at least 60 minutes without stopping (total ride time 90-minutes) then this ride is for you. Be ready for a few moderate climbs on the first half of the ride; beginners need hills too! Total distance for the ride is 18 miles. Scott and Mary Christensen will be your leader and are promising a fun-filled morning. Helmets are MANDATORY. Schedule of Events: Bike Q&A: 8:00am Wheels Roll: 8:30am Meet up Location: Parking lot of California Bank and Trust 11752 El Camino Real map: http://tiny.cc/75zgc
Location: Solace & the Moonlight Lounge 25 East E Street Encinitas, CA 92024 map: http://tinyurl.com/bs4fudg Contact: Amanda Scott, ascott@triclubsandiego.org or Brian Diaz, bryan.a.diaz@ml.com
Are you interested in learning more about the Tri Club of San Diego, meeting new people, making new friends, and generally having an awesome time? If so, this is your event. This is a great opportunity to network, gain training partners, and learn the basics about the sport of triathlon! We will give you the inside scoop and answer all your questions about TCSD. Food and beverages will be offered. Non-members are welcome, no RSVP necessary!
Contact: Scott and Mary Christensen marychristensen@me.com
Location: Pulse Endurance Sports 1020 A-2 Tierra Del Rey Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com map: http://tiny.cc/o9nr9 Contact: Questions or comments can be sent to your beginner coaches, Paula Muonez and Jay Lewis, at coaches@triclubsandiego.org.
TCSD TRI 101 Tuesday November 20th, 6:00pm 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? Get the answers to these questions and more at the monthly TCSD Tri 101. All questions fair game. 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.’ NON-MEMBERS WELCOME! Bring that friend or relative!
Location: B&L Bike & Sport Solana Beach Store 211 N. Highway 101 Solana Beach, CA 92075 (858) 481-4148 map: http://tiny.cc/fmine Contact: Questions or comments can be sent to your 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 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 TCSD Board of Directors
CONTACTS Triathlon Club of San Diego P.O. Box 504366 San Diego, CA 92150-4366 www.triclubsandiego.org Send correspondence to the address above or contact President, Steven Banister. Membership & Renewal $75/year, $60 active military (w/active ID). Additional years available at discount. Membership form available online www.triclubsandiego.org/club/join or fill out and mail application if included in this newsletter. TCSD e-lists Subscribe to the TCSD e-mailing lists by sending a blank email with your name in the body to: TCSD-subscribe@yahoogroups.com
NEWSLETTER STAFF AND INFORMATION
bod@triclubsandiego.org
President
Steven Banister
sbanister@triclubsandiego.org
Vice President
Brian Wrona
bwrona@triclubsandiego.org
Treasurer
Mike Plumb
mplumb@triclubsandiego.org
Secretary
Brian Maiorano
b.maiorano@yahoo.com
Independent Directors
John Hill
jhill@triclubsandiego.org
Brian Long
blong@triclubsandiego.org
TCSD VOLUNTEER COMMITTEE MEMBERS Aquathlon Director
Brian Long
Beginner Coaches
Scott & Mary Christensen marychristensen@me.com
blong@triclubsandiego.org
Dean Rosenberg
coaches@triclubsandiego.org
Steve Tally
coaches@triclubsandiego.org
Bike Case Rentals
Bob Rosen
brosen@triclubsandiego.org
Wednesday Night Bike Coach
Tanja Canter
tanja@leguppersonaltraining.com
Club Historian
Ian Kelly
ikelly@triclubsandiego.org
Apparel: Zoca Gear
Hank Montrose
hamontrose@gmail.com
Creative Team
Arch & Christy Fuston
fuston@triclubsandiego.org
Expo Coordinator
Deborah Wittich
deborah.wittich@gmail.com dsprague@triclubsandiego.org
GP Race Points (Aqua, Du & Triathlon)
Dean Sprague
Ironman Coaches
Mike Drury Liam Thier
imcoach@triclubsandiego.org
Membership Director
Bethany Sotak
bsotak@triclubsandiego.org
Newsletter Editor
John Aspinall
john.w.aspinall@gmail.com
Newsletter Publisher
Dean Sprague
dsprague@triclubsandiego.org
Open Water Safety Officer
your name here
Race Directors
Sean Collins Ann Kelly
akelly@triclubsandiego.org
Social Directors
Bryan Diaz
bdiaz@triclubsandiego.org
Amanda Scott
ascott@triclubsandiego.org
Swim Director
Rachel Wills
Editor John Aspinall john.w.aspinall@gmail.com
Swim Director, Solana B & G Club
John Hill
jhill@triclubsandiego.org
Swim Director, Open Water
Thomas Johnson
tjohnson@triclubsandiego.org
Contributing Writers: Alexis Barnes, Barbara Javor, John Hill, and Craig Zelent
NOVEMBER 2012 4
(858) 270-1605
seanmikecollins@gmail.com
Publisher & Design/Production Sprague Design, Dean Sprague dsprague@triclubsandiego.org (858) 270-1605
Newsletter Articles and Ideas Please send to Dean Sprague at dsprague@triclubsandiego.org and/or John Aspinall at john.w.aspinall@gmail.com
(908) 247-1145
Sponsorship Director
TCSD Cares
Steve Tally
stally@triclubsandiego.org
Track Coach, UTC
Jim Vance
coachjimvance@gmail.com
Track Coach, North County
Mike Plumb
mplumb@triclubsandiego.org
Track Coach, Winter
Tom Piszkin
tpiszkin@triclubsandiego.org
Volunteer Director
Dawn Copenhaver
dcopenhaver@triclubsandiego.com
Youth Team Coach
Andy Concors
aconcors@triclubsandiego.org
Judi Carbary
jcarbary@triclubsandiego.org
Web Administrators
John Hill
jhill@triclubsandiego.org
(619) 867-2784
* all dates and events subject to change/cancellation without notice.
TCSD OFFICIAL WEEKLY WORKOUT CALENDAR
WELCOME NEW TCSD MEMBERS Keri Acosta Corey Bean Colin Bell Kevin Belsky Scott Bialkowski Marc Biddle Karen Bissinger
Monday 6:00 AM Ocean Swim, advanced/expert swimmers
•
Ocean Swim in Carlsbad
6:00 PM
Group Run, 4-6 miles, all paces welcome.
7:30 PM
JCC Swim Workout
•
Cynthia Bruner
Location: Tamarack Beach.
5:45 PM
•
Alexander Boone
Location: La Jolla Cove.
•
John Burkhardt
Location: Movin Shoes, Encinitas.
Location: Jewish Community Center (JCC) in University City
•
Fee based.
Philip Castagnozzi Bush
Tuesday 6:15 AM Pannikin Bike Ride
•
7:30 PM
•
Location: Moment Cycle Sport, Liberty Station.
Track Workout in Carlsbad/North County, Coached session Monroe Street and Chestnut Ave. Master’s Swim
•
Solana Beach
Brian Catacutan
Location: Pannikin - 7467 Girard Ave, La Jolla.
6:30 AM Bike Workout in Point Loma, Group ride 6:00 PM
•
Location: Carlsbad High School,
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, •
Kevin Connors Paul Doronila
Fee based.
Janelle Durrer Douglas Fremdling
6:00 AM Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Mountain Bike Ride (Advanced), Year round
•
Elliot Hicks
Location: Various, Penasquitos Canyon Side Park
(east parking lot). Contact: Dave Krosch, davekrosch@yahoo.com to be on mailing list. Location: Tamarack Beach.
5:45 PM
Ocean Swim in Carlsbad
6:00 PM
Bike Workout in Cental San Diego, Coached session
6:00 PM
Track Workout at UCSD track, Coached session
7:30 PM
JCC Swim Workout
•
Location: Jewish Community Center (JCC) in University City
6:30 AM Pannikin Bike Ride
•
Location: Pannikin - 7467 Girard Ave, La Jolla.
•
•
•
Lauren Highleyman Natasha Horning Thomas Hudson
Location: varies, typically Fiesta Island.
Location: UCSD campus.
Matthew Jacobsen Kevin Jamil
•
Fee based.
Thursday
Erika Johnson Jeong Ko
6:30 AM Bike Workout in Point Loma, Group ride
•
Beginner Open Water Swim
•
Location: Ventura or De Anza Cove in Mission Bay.
6:00 PM
Spin Workout in South Bay
•
Location: Pulse Endurance Sports.
7:30 PM
Master’s Swim
•
Solana Beach
Lindsay Kozicz
Location: Moment Cycle Sport, Liberty Station.
5:45 PM
Location: Solana Beach Boys & Girls Club, 533 Lomas Santa Fe Dr, •
Joi Lakes Niccolas Luthard
Fee based.
Rachel Marcuson Melissa Martin Terra McCreight
Friday
William McGregor
6:30 AM First Light Ocean Swim, advanced/expert swimmers
•
Location: La Jolla Cove.
Clare McKenna
Saturday
Lauren Mcquinn
7:15 AM Bike Workout, Group ride
•
Pulse Endurance Sports, Chula Vista.
8:00 AM Bike Workout, Group Ride
•
Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th st.
3:00 PM
Sabrina Coble Chris Cowx
Wednesday 5:30 PM
Melody Burns
Youth Triathlon Workout- Chula Vista
•
Terry Moore
Contact coaches for details,
Judy Carbary, jcarbary@triclubsandiego.org or Andy Concors, aconcors@cox.net.
Ruben Mora Fathom Neft Randy Northcote Jeff Owen John Pabst Alejandra Pena-Brunet continued on page 24
* Refer to the Club’s website/calendar for additional workouts and latest information.
WWW.TRICLUBSANDIEGO.ORG
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TCSD SWIM MEET MEMBER PROFILE GEORGE FOSTER Nickname: Jazz Member since: 2009
Date: Tuesday, November 13, 2012 Location: Jewish Community Center (JCC) 4126 Executive Drive La Jolla, CA 92037 Time: 7:30pm - 9:15pm
General Time Line: 730pm: Convert pool from 25 yard set up to 50 meter set up 7:40pm - 8:00pm Warm up 8:00pm - 9:00pm Swim Meet 9:00pm - 9:10pm Tarp the pool
Cost: JCC swim fee. No additional cost What to bring: Swim suit, towel, goggles, swim cap, and something warm to wear between events. Contact: Erin Hunter: erinjhunter@yahoo.com or Kosuke Amano koamano@gmail.com Registration: http://tiny.cc/3e8qmw
Age Group: M30-34. Status: Single. Occupation: U.S. Marine (Data Analyst). When not training, I enjoy: Hiking and Cooking. Favorite Place to Eat: Rei do Gado, Brazilian restaurant (located at 4th and Broadway). Before I became a triathlete: I was wild. I partied and drank a lot.
The TCSD swim coaches are putting on a swim meet at the JCC and you are invited. The meet will be Tuesday, November 13th from 7:30pm to 9:30pm. The swim meet will be long coarse (50 meter lane set up). You will have the opportunity to compete in individual events as well as a few relays. This swim meet is available for all skill levels (beginner to advanced swimmers). If you have never participated in a swim meet this would be a great opportunity to check one out and see how much fun swim races can be! To sign up please click on the link below and sign up for all the events you wish to swim in: http://tiny.cc/3e8qmw
My first triathlon: Imperial Beach Sprint Triathlon 2008. Pre/Post event ritual: Pre event: Hydrate and meditate Post event: A big meal (grilled chicken). Favorite event/tri: Solana Beach Tri. Favorite segment (swim, bike or run): Bike especially when you get in the zone and in the aero position. PR/Best race (or any split time): No PRs yet, but my races are getting easier to do. I’m getting over my fear of the ocean (putting my face in the water). Can’t race without: My De Soto 400 mile shorts (compression/cushioning). Carbo Pro (liquid nutrition). Metasalt tablets (sodium/potassium/electrolytes). continued on page 7
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Individual Events: Event 2: 200meter Freestyle Event 3: 200m Individual Medley (50m fly, 50m back, 50m breast, 50m free) Event 4: 50m Freestyle Event 5: 50m Butterfly Event 6: 100m Freestyle Event 7: 400m Freestyle Event 9: 50m Backstroke Event 10: 50m Breaststroke Relay Events: Event 1: 200m Freestyle Relay (50m free x 4) Event 8: 200 Medley Relay (50m Back, 50m breast, 50m fly, 50m free) Event 11: Mystery Relay Volunteers: We will also be needing volunteers to help time and keep things running during the swim meet. If you are interested in helping out please email me directly. Hope to see you guys (and gals) there!
SHOW OFF YOUR TCSD
Spirt!
What is Spirt?
Any TCSD branded item shown in a unique location, setting or way. Send your “TCSD Spirit” image(s) to dsprague@triclubsandiego.org to be considered for the club’s website and/or newsletter.
TCSD CONVERSATION WITH: By Craig Zelent
“
”
BethWalsh
I had the pleasure recently of talking triathlon with the TCSD’s very own Beth Walsh. Beth has had a great first year as a pro. She began her triathlon career with the TCSD. It’s pretty cool to see one of our friends progress from the very beginning to having huge success at some of the world’s most competitive triathlons. Craig: What was your athletic background before you got involved in triathlon? Beth: Prior to triathlon I spent 10 years doing a whole lot of nothing. I was a high school varsity field hockey and lacrosse player, but quickly traded my sporty ways for less active endeavors in college. In 2007 when I was 27 years old, a friend challenged me to run San Diego Rock ’n Roll marathon and I began to hit the road. My longest run prior to the Rock ’n Roll training was probably five miles. Unfortunately, my training was derailed by a hip stress fracture which turned into a blessing in disguise as it led me to triathlon. Craig: What led you to start racing triathlons? Beth: While I was on crutches for my hip, I began swimming and cycling. I was introduced to TCSD in July 2007 and attended my first ever open water swim (on crutches!) at La Jolla cove with TCSD. Just after my hip healed, while learning to ride my bike, I crashed and broke my arm. So 2007 was a wash. Over the winter, I got more involved with TCSD and did a few duathlons. Typically I would get passed by the entire field on the bike and then see how many people I could catch on the run. I started going out on the TCSD Staurday rides (and getting dropped) but I just kept at it. Luckily, I met a bunch of nice folks who were kind enough to wait for me and ended up meeting some great training partners. I ended up completing my first triathlon
MEMBER PROFILE, continued Most embarrassing or disastrous moment: On my first triathlon, my tire went flat during the swim. When I got back to T1 my tire was flat and I didn’t have a pump. I ran around frantically asking for one. Finally some guy ran to me and let me borrow his. Best advice: Take it slow and race your race. Your medal is at the finish line. My equipment: Wetsuit: De Soto Black Pearl (bib john), De Soto Speed Vest (pull over top) Bike: 2009 Jamis T1 Shoe: ASICS Gel Kayano Equipment Wish List: Cobb Max bike seat. SRAM Crank with a built in ANT+ power meter. A set of Aero Clincher race wheels (any brand). Favorite Thing(s) About TCSD: Friendly people. Vast amounts of knowledge and networking. The social events. It’s really user friendly.
(Spring sprint) in April 2008 and I was hooked! Craig: What did your injuries teach you about injury prevention and recovery? Beth: I was absolutely a victim of “too much too soon” when I started running in 2007 and looking back, I am not at all surprised that I quickly ended up with a stress fracture. Even once my body told me to stop, I kept running and made the injury much worse earning me crutches for five months rather than a typical six to eight weeks. I do feel lucky that I had that experience early on because I feel as though I more than learned my lesson. Since that injury, I err more on the “overly cautious” side. I eat healthier (and more!) and if I feel even an inkling of a “niggle”, I stop running completely and check in with my A.R.T. expert Dan Selstad & my strength trainer/physical therapist Bryan Hill from Rehab United. I’m also BIG on prevention. I attend functional strength classes at Rehab United twice a week and have been going consistently continued on page 8
WWW.TRICLUBSANDIEGO.ORG 7
Use Promo Code: TCSD
CONVERSATION, continued for the past three years. I often forgo swim, bike, run workouts in order to stay consistent with my RU sessions, but it’s worth it. Craig: What were some key moments that prompted you to race professionally? Beth: From 2008 to 2011, I had a blast competing as an amateur. From day one, when I completed my first miles on a real bike with clip-in pedals, I documented my “mishaps and musings” at californiatraining.blogspot.com and loved blogging about my adventures and this whole new world that was opening up to me. I worked hard and each year saw a lot of improvement which made it rewarding. I couldn’t believe the turns my life was taking as I was never someone who envisioned myself or defined myself as an “athlete” let alone a “professional athlete”. In 2011, I won the overall amateur title at Ironman Texas, California 70.3, and Timberman 70.3. Although I knew it was still a big jump to hacking it in the pro field, I felt it was time to move on and give it a shot. But it’s funny, prior to 2008, I never would have considered myself even an “athlete” let alone dream of becoming a professional one. Craig: What do you do for a living?
NOVEMBER 2012 8
Beth: I am a school psychologist at an elementary school in Del Mar Union School District. A lot of what I do is the diagnosis and assessment of students with learning disabilities, autism, and attention problems. Then, I work with teachers and parents to design special education programs. Although it seems pretty opposite from triathlon, I think it’s interesting that I’m passionate about both as they both require a great deal of problem solving. Craig: How do you balance your two careers? Beth: Oh, the balancing! I am “the bag lady”. I leave the house at 5:30am each morning with bags packed for workout #1, work, workout #2 and sometimes even a third workout. I usually come home by 6 or 7 pm, unpack, and repack for the next day. For me, the hardest part about putting my “all” into both jobs is that sometimes by the time work is over, I am mentally drained. After working with children and parents all day, it can be difficult to wrap my head around a set of 800s at the track even though I technically have plenty of “time“ to accomplish the workout. But I always try to remind myself that there are plenty of people out there that have far more responsibilities than I do. For example,
I always admire John Hill, former TCSD VP. John’s two kids attend the school I work at. I often think about how John is a father, has a full-time job, two kids AND he finds countless hours to volunteer with TCSD and he’s a highly involved volunteer at our school. For example, by the time I get to school in the morning, he is already out volunteering as a “valet” at the curb helping kids get to school on time. All that AND he just completed the Ironman World Championships this year. He’s my idol. Craig: You and your Mom both raced the Timberman 70.3 in August. What was that experience like?
other than I’ve never been so excited for a swim to be over! I was 7th of 10 pro women but just a minute behind 3 of the girls. T1: 4:51. Did you know IM Wisconsin is worth it simply for the transitions? Holy moly! You run up “The Helix” which is just a fancy name for a corkscrew parking garage ramp (albeit designed by Frank Lloyd Wright). The Helix and most of the course for that matter is lined with screaming fans four deep. Tour De France style. So awesome. Both transitions are also really long and you run through buildings and conference rooms, so you can save time by keeping
Beth: My mom was inspired, at age 60 to begin triathlon after following my blog and my adventures. Over the course of her first year, she lost 60 pounds and caught the triathlon bug big time. I think she is a bigger tri-geek than me and that’s tough to accomplish! We have competed in two Half Ironmans together. This year, at age 61, she finished third in her age group at Timberman 70.3 and I got to give her her medal. I was 4th Congrats to mom after finising her Timberman 70.3. pro woman at the race, so it was a fun day to share our accomplishments your foot on the gas. I T-1d well and passed together. Whenever someone tells me that they a girl in transition. are too scared or too intimidated to try a Bike: 112 miles (5:30 - 20.35mph). Ok, the triathlon, I always tell them about my mom. bike was hard! My SRM showed just shy of Craig: You placed second at Ironman Wisconsin 4,000 feet of climbing (but I’ve heard others this year. How did that race go for you? say it’s close to 6,000) and it’s all up and Beth: Ironman Wisconsin was probably my down rollercoaster for both loops of the “lolfavorite accomplishment this year because I put lipop” shaped two-loop course. On the longer a great deal of training and focus into it and climbs, again, the spectators are insane! was able to execute what I had envisioned on Costumed up, drinking beers and hollering race day. Here is how it played out: like hell. The spectators made me totally look Swim: 1:01 - 2.4 miles. Well, I wanted to break forward to the hardest sections which was a an hour, but the swim went so poorly that I bonus. I rode more or less alone for the whole was actually relieved to see only 1:01 on the ride. I made sure to keep it “rolling buffet” clock. I got a great start (usual), went out style and crammed in at least 300 calories an way too hard (usual), and then couldn’t stick hour. I had predicted I would ride 5:30 and on any of the feet that passed by me. Ended that’s exactly what I did. Actually had a solid up swimming the vast majority alone. The ride (for me) just a couple minutes slower swim course was one big loop and the long than some solid pro women. It was pretty back 1,750 meter stretch seemed straight up windy that day and I’m told it was one of the current into some chop. Nothing else to say
SPONSORS OF TCSD MULTISPORT
B&L Bike and Sports (858) 481-4148 - Solana Beach (619) 294-9300 - San Diego www.blbikes.com Discount: 10% off parts and accessories
BikeBling.com 333 East Grand Avenue Escondido, Ca 92025 1 (800) BikePro www.bikebling.com
HERevolution 235 S Highway 101, Solana Beach CA 92075 www.hertrishop.com (760) 560-7077 Discount: 10% off
Hi-Tech Bikes Contact: Jamie Henning 7638 Clairemont Mesa Blvd. San Diego, CA 92111 (858) 715-1517 www.hi-techbikes.com Discount: 10% bikes and wheels, 15% off accessories. continued on page 10
continued on page 10
WWW.TRICLUBSANDIEGO.ORG 9
SPONSORS OF TCSD
Moment Cycle Sport Contact: JT Lyons or Cory Osth 2816 Historic Decatur Rd., Ste. 135 San Diego, CA 92106 (619) 523-BIKE www.momentcyclesport.com Discount: 10% off product, labor excluded.
Nytro Multisport 940 S. Coast Hwy 101 Encinitas, CA 92024 (800) 697-8007 www.Nytro.com Discount: 10% everything but service.
Pulse Endurance Sports Contact: Mike Drury/Liam Their 1020 A-2 Tierra Del Rey, Chula Vista, CA 91910 (619) 656-5222 www.pulseendurance.com Discount: 10-15% off
The Triathlete Store 14037 Midland Rd Poway, CA 92064 www.TheTriathleteStore.com (858) 842-4664 www.TheTriathleteStore.com Discount: 10% off CODE: Available on TCSD Member Discount web page. continued on page 11
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CONVERSATION: continued windier years. Nothing scary, but long stretches of stiff headwind can do a number on your speed and mentality. I knew I was in 6th on the bike about 14 minutes back from first. A long way, but I forced myself to stay positive, knowing that I could eat into that lead a bit if I ran my race. T2: 1:56...nailed it ;) Run: 26.2 miles - 2:59:54 (6:51/mile pace). How the heck did that happen? I’m still not quite sure! I started out running and my Garmin was all fritzy, so I just spent the first two miles settling in (which was probably 6:20 pace oops!). Then on a short out and back, I saw that 5th, 4th, and 3rd place were just minutes ahead. I caught up to Charisa Wernick (also a TCSD member and training partner) and we began to run together clipping off the miles. The other girls were running well, but we were blazing. Our split for the first six miles was 6:31 average. We chatted with each other and were both feeling good. Neither of us was breathing hard, so we just went with it and told each other we could push ourselves up to the podium with some good team work. The splits coming back to us had us taking a couple of minutes out of first every few miles we passed. First I was 14 mintues back, then nine, then six, then four... Oh crap we were doing this! When I was weak,
Charisa ran strong and I followed her heels keeping her in sight. When she struggled, I took the lead and kept us moving. We were charging. It was crazy. Not to mention, we had the same Zoot kit on and looked twinny so we got great support from the crowd as they noticed us with the third place bike escort. Somehow (foggy here), mile 14ish, I got a little gap which extended, but we both continued to chase down and pass the woman who had been in 2nd place. We got word that the leader, Elizabeth Lyles, was running fast and seeing her in the opposite direction confirmed that. I had moved into second and it took every ounce of suffering, mental, and physical toughness I had to not give up those last eight miles. They were simply brutal. The first 18 miles, I had chatted, and smiled and soaked it all in. The last eight miles was purely head down, in the zone, get it over with. I knew Charisa was just behind and had the power to close strong. I’ve never hurt so bad yet kept my head in the game so well. It kind of helps when you’re not off the back I think. I ran into the finish chute and absorbed the moment for once and happily finished my sixth Ironman race. I ended up with a new IM PR on a challenging course (9:38), second place woman overall - my first IM podium, and a sub-three hour IM marathon. This was the first time women have broken three
hours on the course (I think) and Elizabeth Lyles, the champ, ran a 2:59 as well. Only three men broke three hours running that day, including Ben Hoffman who Finish at IM set a course record (8:32) and ran 2:56. Girl power! Craig: What have been some of the best highlights of your triathlon racing career? Beth: I’ve been really happy with how my rookie pro season has gone so far. My best results were probably Ironman Wisconsin (Second, 9:38) and Hawaii 70.3 (Third, 4:31). In both races I had to work my way up the field onto the podium from sixth or seventh place after the bike. This year it was also exciting to win some local races like Superfrog Half Ironman and the Orange County Triathlon. These are my triathlon results from this year: Ironman Wisconsin – 2nd *2:59 run split Superfrog Half Ironman – 1st Hawaii 70.3 - 3rd Timberman 70.3 - 4th Orange County Triathlon - 1st Ironman France - 6th Wildflower long course - 13th Desert International Triathlon - 3rd California 70.3 - 7th (1:20 run split) Lake Stevens 70.3 - 6th Xterra West Championships - 8th Craig: What are your favorite benefits of TCSD membership? Beth: TCSD is really the way I found my “home” in triathlon. From the very first cove swim I showed up to (on crutches by the way), people were welcoming and helpful. I vividly remember Jonathan Jefferson talking to me on the way into the water. I think he tried to swim with me, but I was way too slow! After that, I met so many new friends and great people at the club races, aquathlons, and Saturday Del Mar rides. I started to realize that triathlon was about so much more than just the racing. I realized that a three hour ride can be quality social time spent with friends, and happy hour can be a run after work with a training partner or 20. TCSD really encompasses what the whole triathlon
lifestyle can be about. Craig: Who are your sponsors and what are some of the unique things you have done with them? Beth: This year, I’ve been lucky to France, Nice that is. be sponsored by Cannondale Women’s, Zoot, SRAM, Betty Designs, Rehab United, Studeo DNA, Race Day Wheels, MRM, ISM Saddles, Nytro, and Beaker Concepts. With the exception of Cannondale/ SRAM, they are all local
SPONSORS OF TCSD APPAREL & EQUIPMENT
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nd box. running in the sa SuperFrog 2012, companies and I love to be able to work with and give back to our local community. Working with Zoot and Cannondale has been really amazing because they don’t just support me, we work together. I am one of the primary shoe testers for Zoot so I get all of the shoe prototypes and am able to test the fit and run in them. Then I work with the shoe designers directly and give feedback to improve the shoes. It’s really great to be able to get so close to the technology and feel as though I’m helping the company and consumers. I also work closely with Cannondale on reaching out to the women’s market and making triathlon and cycling sports more accessible to
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Road Runner Sports 5553 Copley Dr. San Diego, CA 92111 (858) 974-4455 continued on page 12
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SPONSORS OF TCSD
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HAMMER FESTIVAL: TCSD’s Official Holiday Party Date: November 30th, Friday Time: 6:00 - Midnight Location: The Hall of Champions Sports Museum in Balboa Park www.TheHammerFestival.com DESCRIPTION: This year, TCSD will be in full attendance at The HAMMER FESTIVAL - an evening dinner and celebration of San Diego’s endurance sports community. Runners, Triathletes, and Cyclists can all party together in THE gala event of the year. EVERYONE is invited. And, if you didn’t know, The Hammer Festival is an event founded by our very own TCSD member, Dennis Caco. If you run, bike, swim (or all three, duh!) you owe it to yourself to join us and have a great time with other like-minded athletes like yourself. Meet new people, win prizes like a Scott bike, shoes from Road Runner Sports, prizes from Hi-Tech Bikes, get swag, score on great auction items, have fun, dance- and most
importantly, show your training friends what you look like when you’re NOT wearing your sweaty race gear or tight spandex. Trust us, they’ll appreciate you for it! Delicious all-you-can-eat dining, music, drinks, charity, and dancing will fill the nightalong with other awesome surprises! Take a look at the website and see what it’s all about! The HAMMER FESTIVAL event is 100% for the charity, Cystic Fibrosis Foundation, in honor of Dennis’s personal friend Leslie Petrone, who passed-away last year from the disease. The Hammer Festival is built by volunteers who do this for the LOVE our endurance community, and people like YOU that make our sport awesome. Your attendance at The HAMMER FESTIVAL is the biggest “Thank you” we can give. Celebrate with TCSD and friends, and buy a ticket today. It WILL sell out Buy Tickets Today: http://www.TheHammerFestival.com Use Promo Code: TCSD
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RACE REPORT: Orangeman ALEXIS BARNES Age Group: F35-40 Date: September 23, 2012 Location: Dana Point, CA I started training for my first 70.3 before I even signed up. It was May, at the ITU. Perhaps all the pro athletes and people walking around with Ironman shirts inspired me, or perhaps it was my own dogged determination, but I decided that 2012 would not be complete without my first attempt at a 70.3. As I walked around the booths at the ITU expo, I checked out all of the upcoming races. Some were too far to travel. Others seemed overpriced. And still others weren’t until 2013. Then, I heard a voice, “Come check out Orangeman in Dana Point.” I went to the booth, picked up the post card and signed up for the email alerts. It wasn’t until fellow tri clubber Darin Paris sent out his Orangeman training plan that I really started to consider it. I had anticipated a training schedule that would leave little time for anything other than training. Darin’s looked manageable. On July 17, I started training … but I still hadn’t signed up. I did 40-, 60-, and 80-mile rides. I ran from Moonlight Beach to Powerhouse and back. I swam so much that chlorine became my perfume of choice. I even learned to love gels, chocolate milk and ice baths, but I had yet to embrace the Orangeman entry form. There was something so final about hitting that “accept” button. I could make the commitment to train-
SPONSORS OF TCSD ing because there was no clock, no fear of not making cut off times, or of being the last person to finish. I was actually two days into my taper, and a day away from registration cutoff, when I finally hit that button and decided that I was racing a 70.3. Packet pick-up day arrived. I made the 45-minute drive from North County to San Juan Capistrano, arriving just in time for the 10 a.m. expo start. I wanted plenty of time to drive the bike course and get back home to relax. The organizers had failed to mention, though, that they wouldn’t be handing out packets until athletes attended a mandatory course talk — the first one being at 11am About 100 of us stood in the sun for an hour, waiting for the talk and for our packets. Needless to say, by the time I got mine, I was tired and hot and only drove part of the bike course. I’d regret that decision. After a pretty sleepless night, I was up and ready to go by 4am on race day. A sleepy husband and son joined me for the drive. We got to the race site just as it opened. With flashlight in hand, I pumped my tires and set up my transition area, checking and re-checking to make sure I had everything. The racer next to me happened to notice my sample-size Chamois Butt cream unopened on my towel. “You gonna use that?” she asked. “Should I?” I asked back, having never used it before. “Might help,” she replied.
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RACE REPORT: Orangeman, continued On it went. (By the way, the stuff does work.) With everything set up and a barely audible warning to clear transition, I headed to the beach. With plenty of time to get a warm up in, I put my cap on and put my toes in the water or, should I say, on the rocks. There were tons of rocks in the water, which didn’t make for a totally comfortable entry. The saving grace was that about two steps in the drop off forced you to start swimming. Warm up over, I waited on land for my wave, mentally psyching myself up for the day. What I should have been doing was counting buoys, but they were still putting them out until seconds before the first wave went off. The swim is my favorite and strongest leg, so I started out fast, but then I got confused. Not having paid complete attention to the course, I had no idea where the turnaround was. What was supposed to take me 30 minutes took me 45 and cost me my favorite goggles when a wave took them as I exited. Once in transition, I ripped off that wetsuit and got on the bike. I felt good heading out through the bike path, into the Finishing in the Tiki hut. neighborhoods and eventually onto Ortega Highway. I even passed some folks going up La Pata, which was about a four percent climb. I was thinking that I had it, that I would no doubt finish the ride in under 3:30. Wrong. So wrong. That 14-mile, 2,000-foot ascent up Ortega nearly killed me. I think my average speed was seven miles per hour, and I’m posi-
tive that my Garmin was even slower in counting off the miles. I’m forever grateful to the volunteers with the cold water bottles and the Ortega Candy Store folks for the granola bars. I’m convinced they helped me get ever so slowly to the end. When I finally got to the top, I realized why you always see people shouting when they reach the mountaintop. I wanted to, but I wanted to go downhill more. It’s hard to enjoy scenery going 33 mph down a pretty technical hill, but I did manage a moment to appreciate how gorgeous the area was — but only a moment. I was desperate to get back and start the run. Four hours later (well after my goal time), I laced up my shoes and made for the run course. I was feeling good. The downhill had saved my legs from being completely toast. I was running the path along the beach at pretty good clip until I was directed down onto the sand. Yup, about a mile run in soft sand. Not fun. And it got worse. After the sand came three loops out on the PCH bike trail. On a normal day, I probably would have been fine. On this day, it was 90-plus degrees with no shade, not even from a leaf. It was so hot that I kept thinking the Nike symbol on my glasses was a bug and tried repeatedly to wipe it off. You could hear ice jiggling in the bras of women and in the hats of men as we struggled through the run. Some racers were offering big money for red bracelets (red meant you finished your three laps and were cleared to head to the finish line). Still others were sharing their water with complete strangers. It was truly humbling out there. I finally got my red
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RACE REPORT: IM World Championship - Lottery winner SPONSORS OF TCSD
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Kona, or the Ironman World Championship, is perhaps the closest thing the sport of triathlon has to baseball’s World Series. That is, if the World Series were held in Cooperstown, NY each year. Actually there are a lot of parallels between Kona and Cooperstown. They’re both small towns that are relatively isolated yet receive instant recognition as the spiritual center of n Alex. their respective sports. That being Gretchen and so e if w h it w n h said, Kona has a big advantage over Jo My race week started on Tuesday before baseball and Cooperstown - the the Saturday race. I had shipped my bike to a opportunity for rank and file triathletes to comlocal bike shop and paid to have them assemble pete on the same course on the same day as the it. I have shipped and assembled my bike three professional athletes via the Ironman Lottery times this year so this wasn’t necessary, but I and Legacy programs. I’m sure there are many wanted to do as few things as possible race people who think this dilutes the field and week. Bike Works, the bike shop that received takes some of the luster off of an event that is my bike, had my bike waiting for me when I otherwise by qualificaarrived Tuesday afternoon – still in the box and tion only. However, in locked up tight. my opinion, the real Apparently the strength of Ironman is assembly instructhat it presents a tions didn’t get course, time cutoffs, c o m mu n ic a t e d. and participants that Fortunately it was all compete under the early afternoon same conditions and and they scrambled rules – regardless of to assemble and speed, age, or physitune the bike as cal ability. That soon as possible. doesn’t happen in This was no easy too many sports. task since the store I received a lotwas full of other athtery slot to race in letes picking up their Kona on April 15, bikes or having 2012. I’ve been adjustments made. entering the lotReady for gea I had a hotel reserr and bike ch tery for about ten eck-in. vation at the King years so while this had Kamehameha - the central hotel in always been anticipated, I really didn’t expect Kona that is also the race headquarters. After it. When it arrived the first thing I thought was staying a mile away the last time I visited the “I wonder if this is for another John Hill.” As it race, I decided staying at the center of the turned out, there were two people racing Kona action would cut down on three to four miles of named John Hill.
walking each day. I’m glad I stayed there. It’s an older hotel that has recently been renovated and the rooms are nice. Staying there not only saved me miles of walking, but also saved me hours of time spent going back and forth. I also wanted a location close enough that my kids could return to the room on race day if they desired. My bike wasn’t ready until late Tuesday. I had planned to ride that day but decided to put that off until Wednesday. Even though the weather was predicted to be overcast, with low wind, I had never ridden on the Queen K and wanted to see what the wind and heat really felt like. Instead, I went for a short run that evening. Wednesday morning I rode past the airport – about 25 miles total. There wasn’t much wind. Although the cross wind definitely came a bit from behind because the ride back was noticeably more difficult than the ride out. But being such a short easy ride, I began to think the conditions would be less intense than I had originally thought. Wednesday afternoon I drove the entire bike course to Hawi and back. Doing this you can see some of the elevation changes – particularly the long climb up to Hawi, but there’s no appreciation for the wind or heat. I had ridden CompuTrainer’s Real Course Video of Kona two dozen times so the elevation and scenery wasn’t new to me. By Thursday, the number of events going on around town grew to the point that I seemed busy while doing very little. I swam early in the morning to see if the sun would be glaring in my eyes on race day. Fortunately, the volcano keeps the morning sun from shining at a really low angle so I had no trouble seeing the landmarks along the shore. My family flew in on Thursday and arrived a bit after noon. It was good to see them. We walked Alii drive after lunch to see the race expo. The time change actually makes everything a bit easier. When I arrived on Tuesday I continued to go to sleep early and wake up early in hopes that race day wouldn’t be difficult. My son,Alex, who is an early riser to begin with, had no trouble getting up at 5:00am. Friday seemed like a busy day. In truth I did very little besides take my bike down to the transition area around 2:00pm. By this time Alii drive had been blocked entirely by the finish line construction and the number of people milling around grew considerably. This event has volunteers for everything. Each person racking their bike was assisted by a volunteer the entire time you were in the transition area. We also had to drop off our bike and run bags at the same time. After I had finished doing that I had a sudden fear that I had switched the bike and run bags so I made my escort go back and verify the contents of each bag a second time. This fear wasn’t completely unfounded. Five years earlier in Lake Placid I had put my bike socks in my run bag accidentally (along with a second pair of run socks). Fortunately I was able to get to my run bag before starting the bike so I didn’t have to go on the bike course without socks. There’s a great feeling after you’ve packed and dropped off all your equipment. I didn’t have anything left except waking up on continued on page 18
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RACE REPORT: IM World’s, continued SPONSORS OF TCSD
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NOVEMBER 2012 18
race morning and swimming. The rest of the day was enjoyable. Even though the King Kamehameha is the race hotel it was relatively quiet at night. Race night was no exception. This contrasted with my last trip to Kona when we stayed at the Royal Kona and listened to parties going on until early in the morning every night, including race night. Race morning I rose comfortably around 4:00am. I knew I could go down and get numbered, then return to my room, so I dressed and went down to body marking around 4:45am. They use rubber stamps for race numbers (I’m so happy they don’t use those dreadful tattoos used at other big races). As with every other aspect of the race it seems like there are volunteers who are there to help each individual athlete. I spent three to four minutes chatting with the body marking volunteers. Each body marking station marks 30 people on race morning so there’s no extra waiting. I went back to my room and relaxed a bit. The weather was plenty warm so I just wore a long sleeve shirt over my swimsuit. Around 6:00am I walked downstairs to stretch and get ready. The pro men and women started at 6:30am and 6:35am respectively. The age groupers started at 7:00am. I understand why they separate the field like this (to keep the age groupers from breaking up the pro women’s race), but it does take a lot of the luster off the
“same course, same day” experience. The cannon sounded for the pro start as I sat quietly on the pier waiting to see when I would have to enter the water. I didn’t want to enter too early and be stuck bobbing up and down for 20 minutes. But it does take a while to get yourself positioned relative to
everyone else. So I entered about 15 minutes before the start and swam as far to the left as possible. There were a lot of kayaks and canoes floating at the start that people were hanging on to. Frankly that looked like more work than just lightly treading water. They gave us a 30 seconds to start, then… no cannon. Just Mike Reilly yelling “Go, go, go.” It felt like a false start. But everyone went, so the race was underway. I never heard a cannon, but my wife said about 20 seconds after he yelled “Go” they shot the cannon. I was happy to be under way. I was swimming comfortably. I’m so glad I stayed to the left. I think I made contact with only a half dozen swimmers the entire way. As you go out you can see the mast of the catamaran at the turn-around. It seems to
take a very long time to get out that far. I didn’t think the swells were bad. And the water temperature was plenty warm. As I swam I rolled over every once in a while to look at the sky. There wasn’t a cloud in the sky, and the sun was shining down on us. I was hoping to see cloud cover, but that wasn’t the case. Time seems to move slowly when you’re swimming. Even so, by the time I finished the swim I was happy that I didn’t feel too tired or wobbly from being in the water a long time. I walked through transition and hosed off as much as possible. I had no intention of doing the bike in tri shorts so I changed into bike shorts and gathered my gear for the ride. The run around transition, that everyone has to follow, is rather long. By the time I mounted my bike, and rode out of transition, I felt great with no lingering effects from the swim. The first 20 minutes of the bike ride is great. You loop around Kona a bit going out, and then back, into town two times. There are lots of people cheering you on and the scenery changes quickly. Then, at the six mile mark, you ride up to the Queen K and start a 106 mile out and back. That’s the point where everything changes. There are few people – just a long stretch of road with lava on either side. It does change toward the end, but where it gains in scenery it also gains in difficulty. The wind definitely seemed to be blowing stronger on race morning than on any previous
day. Going out, it seemed like a strong cross wind. I tried to relax and not worry about it. About 35 miles into the ride the cross wind became a lot stronger. To the point where I had to lean into it a bit and had to choose the time to get my water bottles carefully. As I made the turn to Kiwaihae I was happy to have the wind at my back for a few minutes (before turning to head up to Hawi). This is where I saw the leaders of the race – coming up the short hill out of the harbor into a strong headwind. They looked like they were crawling along at this point. Hawi was still about 20 miles away, but the road started to go up and the wind became more of a direct headwind. I really didn’t mind this. It’s not a steep climb so you can do it in aero bars easily enough. And I knew that the wind hitting me in the face would push me back down the hill. There was a two mile stretch of the road where it was lightly raining. As we got closer to Hawi the wind felt more pronounced. It might have just been that there were more palm trees along the road so you could see the wind movement more easily. Sure enough, after Hawi, it was like sitting in a car and pushing on the gas pedal. You could easily go 35 mph without putting much effort into the pedals. The miles started to melt away. While the first 59 miles seemed to take a long time, the next 25 went by very quickly. Almost continued on page 20
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NOVEMBER 2012 20
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too easily. My goal had been to ride under 6 hours for the bike. I felt like that was very attainable and by mile 85 it seemed like a foregone conclusion – even knowing I’d soon be going through rolling hills back to Kona. I wasn’t foolish enough to hope for a tailwind all the way home, but I figured the cross wind I had going out would be there coming home. I’ve read the wind in that area can change direction in the afternoon. I’m not sure if that happened or if the wind just picked up in speed. But the ride back through the lava fields was done into a strong headwind with no relief in sight. I kept calculating the miles left and my average speed. At one point I had about 20 miles to go and an hour to complete a 6 hour ride. After 30 minutes, I calculated that I still had an hour to go. I was stuck in a black hole that seemed to suck time away from me but not get me any closer to the finish line. The headwind didn’t let up. I was afraid to lift my head. And I could feel my legs start to cramp. I had tried to drink regularly on the bike. But it was hot, and the wind had kept me cool by increasing evaporation, so I think I was getting more dehydrated than I realized. Even though I was slowing down, I continued to either pass or stay with everyone around me. I was certainly toward the back of the field, but I think the conditions were affecting everyone else in the same way. I heard after the race that there were over 200 drafting penalties given out. I don’t ride long distances very often so my back and butt began to ache during the last 20 miles. I was most worried about the cramps in my legs. I didn’t want to push it hard for the last 10 miles and really cause problems on the run. So I limped home on the bike. I didn’t do the ride I wanted, but I felt like it was fine given the conditions. In my three previous Ironman races I’ve never been able to run the entire marathon and I had been hoping this would be my chance to do so. I had run more leading up to this race by a factor of two compared to my previous Ironman races. Which isn’t necessarily saying a lot because I’ve always put most of my training time into the bike. I don’t have 20 hours a week to train so I’ve always felt it was better to come off the bike as fresh and possible and then see what I can do. When I got off my bike in transition there was a volunteer waiting for me to hold my bike and take it back to the racks. Before getting my run bag I had to circumnavigate the pier in the same direction as everyone else. My bike volunteer had to do the same. I was out of gas at this point and hoping to walk for a few minutes before changing into my run gear. A sad commentary on how I felt was that the bike volunteer, who was also walking, had to stop and wait a few times for me to catch up. I think she felt bad that she was moving so much faster than me. After changing I jogged out of transition and felt pretty good. No big cramps. I always run with a hat and bottle of water so I did the same here. Even so, as I jogged down Alii drive, I could feel my inner body temperature rise. I drank as much as I could, but I began to feel like I was getting into dangerous terri-
tory. My legs were certainly tired, and ached quite a bit, but I didn’t choose to walk because of that. I decided when I ran through the turnaround on Alii (about mile five) that it was better to finish than to take a chance on not finishing. I don’t plan on racing Kona again and it was important for me to finish the race. Even though I had hoped for an Ironman PR, and a race under 12 hours (I felt trained enough to do that), whether I finished in 12 hours or 13 hours would make almost no difference in my position among my age group. And would make almost no difference to me a few months after the race. Not finishing would leave a big hole. I decided to walk. That felt so good. After a mile or two I finally felt my body temperature come down. My legs ached, but I was able to keep a decent pace and knew that my finish time would be a bit over 14 hours. I was OK with that if necessary. The hardest thing to do once you’re walking is to run again. But as I came back into town, and saw my family on the course, I was able to jog slowly. A slow jog is a fast walk at Ironman so while this made a big difference mentally, it probably didn’t make a big difference time-wise. The ten mile out and back on Alii drive to start the marathon seems like a really long ways. The Queen K and Energy Lab always seem to
be where most of the coverage of the race takes place. So to wait for almost two hours (in my case) to get on that part of the course was very difficult. By the time I turned onto the Queen K I decided to walk a bit more. The long gentle slopes on the Queen K are much more of a hill than an incline at 4pm the day of the race. By mile 13 the sun was low enough that the sky had an orange glow and the day was ending. This was a really enjoyable time to be on the course. I spent a lot of time looking at the sunset (and not the long strip of pavement ahead of me). I started running around mile 13. Still a slow jog, but one that I realized I could continue through the finish if necessary. Sure enough, as the sun set below the horizon, and I turned into the Energy Lab, I felt better than at any other time of the run. A big part of this was probably the lower temperatures. The Energy Lab is only about four continued on page 26
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.
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Pumpkin Run, continued
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reburied the old bones, Lindy had heard legends of wandering ghosts looking for their earthly remains at night. They’re probably out in full force on Halloween. Goose bumps rose on her arms as she hurried her pace. For the next fifteen minutes, even the smallest sounds magnified and portended a menace that loomed behind every bush and in every tree. As she entered a thick grove where the moonlight sent slanted spears of silver to the dark ground, an otherworldly sound of moans and howls filled the air. Something hairy brushed against the back of her neck. Above, wraithlike gossamer goblins floated across the path. “Eeeeek!” Afraid to look behind her, she darted ahead a few feet towards what looked like a woodsman’s hovel from a Grimm Brothers fairy tale. She halted a moment while her heart raced, deciding what to do. A dim light glowed through the doorway. She stepped inside. A beam of light switched on from somewhere near the floor, illuminating two hanging skeletons with macabre grins of the dead. One wore a baseball cap, and the other wore Mickey Mouse ears. “Bwa ha ha ha,” boomed a deep voice followed by the voice of a cackling witch, the creaking sound of a rusty hinges, and distant shrieks. The skeletons shook and clattered like deathly wind chimes. A figure dressed in black with a hood covering its face suddenly stood, its silhouette revealing a large ax. “Eeeeek!” Lindy pulled out her pepper spray and doused the figure and the skeletons before fleeing the shack. The floating goblins hung above her, moving left and right over the path. Water killed the wicked witch of the west, right? She grabbed her bottle of Gatorade, wrenched off the top, and flung the contents at the ghost figures above her. She looked for a way to retreat and saw a path heading to the left. Without thinking where it would lead, she ran and stumbled on the unpaved trail. In less than a minute she emerged in an open area bathed in soft moonlight. When Lindy didn’t hear anyone following, she slowed her pace. Her peripheral vision picked up dark and light shapes furtively scurrying just above the ground nearby, darting behind headstones, bushes, and mima mounds. When she stopped for a moment to orient herself, she heard footsteps growing louder. With visions of a headless horseman galloping her way, she darted from the trail and ducked behind a tree. Moments later, three hooded figures dashed by on a nearby road. Two figures carrying flashlights chased them. Once it was silent again and her heart stopped racing, she reckoned with her disorientation. Her home was south and east of the cemetery. Which way now? She peered at the moon, saw it looked like a “D” of the first quarter phase, and checked her watch—ten o’clock. It’ll set in the west around midnight. The nearby road led southeast, so she continued on the pavement. Specters and apparitions glided and slithered off to the sides, continued on page 24
NOVEMBER 2012 22
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NEW MEMBERS, cont. Dante Perry II Denise Pietrzak Harini Raghupathi Craig Ricker Allison Rolfe Rachel Rothman Christopher Steinke Edward Szostak Alan Tong Sandy Uslander Fernando Vargas David Walzer Robert Williard Yasamin Yazdi Brittany Youssef Tom Zakrajsek
Pumpkin Run, continued never revealing themselves when Lindy glanced left and right. She shivered. Within a few minutes she heard voices again, and flashes of light beams swept the landscape. With no trees nearby to offer cover, she stepped off the road, dropped to the ground, and crawled behind some bushes. She slithered through muddy weeds until she came to the edge of a drainage ditch. The flashlight beams drew closer as did the voices of a man and a woman. Lindy descended a few feet into the ditch where the ice-cold mud seeped through her clothes and shoes. Her teeth chattered. She was adjusting her position when her hands landed on a mound of unexpected items behind a small dam in the ditch: a Frisbee, several tennis balls, and a number of golf balls. It only took a moment to come up with a plan. She climbed to the edge of the gully to fling the Frisbee so the disc would curve and land as if it came from a northerly direction. She didn’t realize the old, mud-encrusted Frisbee no longer followed ideal aerodynamic laws. It never reached its intended altitude or distance. Thunk! “Ow! Something hit me in the neck,” the woman said. “It’s a Frisbee,” the man said. “Someone threw it from over there.” Lindy saw a flashlight beam aimed about twenty yards northwest of her. Too close. She
NOVEMBER 2012 24
quickly heaved two golf balls past the people, hoping the balls would crash through bushes. Neither was very loud, so she threw two more at a slightly different angle. She heard resounding impacts against rocks and branches. When the voices and light beams moved in that direction, Lindy looked down the ditch for an escape route only to find two pairs of fluorescent amber orbs floating in the air about a foot off the ground. They stared at her, waiting for her first move. She sucked in her breath, fighting the urge to shriek. I can do this. She tossed a tennis ball at them. A pair of raccoons turned and slunk down the ditch, and Lindy let out her breath. She waited a few minutes for complete stillness before crawling out from the bushes and continuing on the road, trembling in her sodden clothes. Shortly she heard scratching and scraping sounds. She stopped. What’s that? She eyed something that looked familiar. Not only was the cemetery famous for its mummy mounds, but it also attracted visitors for its few humorous headstones. “Here lies Josh. Rest in pizza.” People said his name was part of the joke too. From the strewn pizza boxes, cups, bottles, and other trash around the headstone, it appeared a number of visitors had enjoyed a Halloween party with Josh earlier in the evening, and the
bracelet and started the walk/run toward the finish. I figured I would be close to last, but at least I would be finishing in an upright position. I rounded the corner from the parking lot off PCH and hit the sand — again. I think it’s pretty cruel to make the last one and a half miles go through soft beach sand and by the finish line before snaking back, but I was determined. As I started down the chute and the announcer called my name, I smiled and
waved. It took me longer than expected, but I finally understood why you see so many tears at the end of Kona. All the pain, all the training, all the time away from friends and family is so worth it when you cross that line. My husband and son met me at the finish. I told them that I was done. I finished a 70.3, and I was good. And then the next day, I started looking for my 140.6.
CONVERSATION: continued women. As someone who had never clipped into pedals before a few years ago, I understand how intimidating it can be. With Cannondale, I travel to events and press tours and talk with magazines and give interviews on things like “tips for beginners in triathlon” and “things to know for your first race”. I love being a part of something bigger than just myself and I hope I can get some women to give it a go. I also have a blog called “California Training” which you can click on at www.bethwalshracing.com. I started my blog in 2007 before I had ever done a triathlon and it documents everything from my first TCSD club race to going pro this year.
Beth: My 2013 goals are to qualify for the Ironman World Championsips and 70.3 World Championships. Now that I’ve been second in an Ironman (and lost by three minutes), winning one of those is also on the bucket list. Craig: Beth, thank you for letting us get to know you. It is very refreshing to know that someone who is so fast can also be completely authentic as a person. You are the real deal! The TCSD is very proud of your accomplishments. We wish you the best of luck next year and beyond. Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig can be reached at 760-214-0055 or tricraigz@yahoo.com.
Share your race report or adventure.
RACE REPORT: Orangeman, continued
We 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 triathlons, they can include running, cycling and/or whatever you think other club members may find interesting. Without content this newsletter will end up being just ads and that is no fun. Submissions date is the 18th of each month for the following months publication and should include photos whenever possible. Any questions on the submission process, please contact the publisher or editor for complete details. See page four for contact info.
direction.” She explained why she left her car near the beach to walk home after the Halloween run. They offered to give her a ride the rest of the way. En route, they told her about roaming bands of teenagers and haunted house parties in the cemetery, a break-in at the shed where bones to be reburied were stored, a hoisted zip line ferrying ghosts and goblins, and other acts of vandalism. “We got a report that a vandal doused the bones with pepper spray, and somebody assaulted a patrolwoman with a Frisbee. It’s no place for you to be alone.” Lindy gulped. “It sounds like it was all tricks and no treats.” When they pulled to the curb by her home, she thanked them. There’ll be time enough to confess tomorrow. All I want now is a hot shower, dry clothes, and a steamy bowl of soup. And next time I’ll stick to root beer after my run.
ARTICLES WANTED!
raccoons were busy scavenging the leftovers. Lindy allowed herself a little smile. She knew exactly where she was and how to get home— if only she remained undetected and didn’t freeze in the soggy, muddy sweat suit. She stepped behind some bushes and changed out of the sweats into her running clothes. They were still damp, but they weren’t soaking wet and caked with mud. She jogged down the road that led south from the headstone, found a gap in the fence at the edge of the cemetery, and crossed the street that led into her neighborhood. Just as she stepped on the sidewalk, a police cruiser with two cops pulled around the corner and stopped next to her. “Have you been in the cemetery?” the passenger asked. Lindy shivered and rubbed her hands. “On Halloween night? That sounds creepy.” “You look like you might be coming from that
Craig: What are your future goals in triathlon?
WWW.TRICLUBSANDIEGO.ORG 25
RACE REPORT: IM World’s, continued
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NOVEMBER 2012 26
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miles (two in and two out). At night, and a slow pace, it’s really not bad. About mile 22 I came to the last long uphill stretch on the Queen K before descending back into Kona. I decided to walk for a short distance when someone ran beside me and asked if I wanted to run with him. He wore a Team Philadelphia Insurance uniform and must have recognized my TCSD uniform. I said I needed a minute or two of walking. At this point I had calculated that I was close to finishing under 13 hours if I could maintain slightly under ten minute per mile pace. I knew the chances of that were slim so I didn’t mind losing a few more minutes. We started talking and it turned out that he was a former TCSD club member before moving to Philadelphia. He knew quite a few current and former members. I felt buoyed by the fact that he had qualified for the race and was a low ten hour Ironman athlete. After a mile of talking we started to run together. Generally I hate running with other people in a marathon because I like to keep my own pace not someone else’s pace. But by this point we knew we were both spent so it was just a way to get home quicker. As we turned onto Palani – it’s all downhill from there – I began to appreciate the opportunity to race and finish. As I said, it wasn’t that my legs hurt, they were just out of gas. So as the road dipped down, and the crowds along the side increased, it was easy for me to increase the speed a bit. I didn’t want to be the guy that sprints to the finish pushing everyone else out of his way. I tried to keep the pace comfortable, but not stress myself: I wanted to enjoy the last mile. Even though my last mile was 7:45 pace, it felt like 9:00. I tried to position myself so I didn’t run up on anyone in the finish chute. I don’t normally pay too much attention to people around the finish. But this time I tried to slap the hands of as many kids as I could find (and hoped I wouldn’t get knocked down in the process of doing so), and also pick out my family in the crowd. It was a great run in to the finish. As I was escorted around to the back of the hotel I felt a bit disappointed that I felt so good. But feeling good meant that I could shower and come back down to the finish line. I did that. It’s a great feeling to come back after you’ve finished and just sit along the side and watch it all continue in front of you. I could have stayed until midnight, but it had been a long day and I felt like 11:00pm was good enough. Plus I was able to go back, and go to bed, hearing the faint voice of Mike Reilly call in the last few finishers. This was a one-time opportunity in my mind. While Ironman gives you a tremendous understanding of yourself as an athlete and person, it requires a Faustian-like deal with the devil in terms of time. I’ve never been willing to give up entire weekends with the family for six to eight hour training days. As a result I tend to fit in the longer workouts early in the morning or late at night. This is less of a burden on the family, but a much greater personal burden. Even though long distance races will always be at the core of how I view triathlon, I don’t plan on anything more than the 70.3 distance for the near future.
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