Last Season Race 3 (Graham Beasley)

The Graham Beasley was a great event.  It was out of town so Marie and I stayed at some friends place the night before.  Had a great night, and great dinner (thanks guys!).  I got up nice and early and did my morning routine and got to the race site nice and early.  I got "good" place in the transition area, I use the rabbit ears because it was easy to find, but a long run with the bike.  The forecast for the day, sunny and HOT.

The swim was a deep water start, a little different than the last race.  The start was much more orderly and I came out with what I thought was a pretty good pace. This was the first race where I needed to spot the buoys and couldn't follow a lane rope or the bubbles in front.  As it turns out, I'm not so good at this.  I swam in a bit of an S pattern until I found somebody that was much better at spotting than I and tucked in behind him.  When it was all said and done, I felt my swim was a little slow, although this probably reflects a shift in training from swimming to  the bike as biking.  Had to justify the big purchase :)  I transitioned and got onto the bike with no problem.

The first part of the bike was through the town and then out into the country.  The roads were shared which was interesting.  Got passed and even passed a few cars who decided to just go "race pace".  This was the first race where I had a technical problem on my bike, I derailed at the start, that angered me a bit.  Ultimately probably cost me less than 30 seconds, but definitely was not good for the state of mind.  There were lots of people out watching us race at the end of their driveways cheering us on.  It was great.

I made it back to the transition area, and boy was it hot.  I don't think I took enough water on the bike.  I grabbed as much as I could in the transition and dumped a bunch on my head to cool off then off for the run.  The run was hot, the road was just radiating heat back up at us.  I really enjoyed my racing gear, it really helped me remove as much heat as possible.  I finished the race and pretty much let my momentum carry me right back into the river to cool off.  This was the first race where heat was a major issue, and WOW, did that post race swim ever feel good.  Probably a top 5 swim ever!!

When it was all said and done, by 500m Swim +T1 was 12:13, 20km bike was 39:51 and my T2+5km run was 25:51.  I was very happy with how I handled the heat and with the results.  Another great race and lots of experience.

The next race was 5-6 weeks away, and this one was going to be far the biggest race of the summer.  It was another overnight in Orillia at my moms, and the race was longer and the most popular in Ontario.  Given that it was the summer and such a long stretch, I was just hopping I could maintain my fitness until then.
 
http://results.sportstats.ca/display-results.php?lang=eng&racecode=46632

Last Season - Race 2 (my second race)

After the first race, I learned lots, got a few more brick sessions in and anxiously waited for my first open water race.  It was a particularly dry and mild winter/spring which lead to very low water levels in the Ottawa River.  So low that they have to reposition the swim course because it going to be too shallow otherwise.  Because of some constraints the course was actually shortened to 400m during this process.  My obsessive compulsive preperation was in fine form, reading the race details over and over, the rules, and some pointers on the open water swim.  I made a list, checked it 4 times and got everything prepared well in advance.

The race day was very humid and the forecast was calling for rain, rain, and more rain.  The water was of suspect quality - I think the local ducks and geese weren't helping the low water levels.  But the race was on as long as there was no lightening.

I got a great spot in the transition area, and had a pretty good warm up.  The start was  shallow water start, and there were only 2 waves, Men, and Women 5 mins apart.  There were about 130 males starting, probably too much.  Somehow I ended up in the middle, which I cam to realize was not a good position.  When we started, the only thing that could describe what was happening is spawning salmon, because it sure wasn't swimming.  In the first 100m I swam over some guy doing breast stroke (wtf, start at the back) and like wise got swam over by others.  Them some guy hit me in the head, not once, not twice, but three times.  I wish it stopped at two, not because of the pain of taking an arm in the head, but because the third time knocked my goggles off.  Not that the water was particularly clear, but still, what a pain. Finally by the first turn things at thinned out and I got into a rhythm, probably slower than I wanted, but at this point, I was just happy to be racing.  I got out of the water and there was Marie cheering like crazy!  She handed me my watch and off to the transition I went.

Sometime between the start of the swim and the end it start raining.  Just a little at first, but the by time I was on my bike, it was raining gangbusters.  Crazy rain, but likely no wind.  I got into a good cadence on the bike and eventually caught up to a large group of people.  Although it wasn't a draft legal race, people seemed pretty happy to take other people's wash in the face.  I tried to power past the group, and just when I thought I was past, the power savings of drafting left them with more energy and they were able to over take me.  I tried this probably 3 more times until I was drained.  I settled into a slightly slower pace and went on my own way.  I ended up posting a great bike time all things considered.

I moved to the run and felt much stronger this time around.  But just as the run was stating the rain let up and mother nature turned on the heat.  Boy it got humid and hot fast.  I was able to keep a pretty respectable pace for the race, Marie managed to see me a pass a few times, and boy can she cheer.  I think she scared the people around me.  I finished strong, and felt pretty good.  I didn't get made fun of crossing the line this time, so that was good.  I must have looked like I was enjoying myself all the more.

Overall, the conditions were terrible, but I was very happy for the experience, and despite the weather, I posted a respectable time.  The swim was slower than I would have liked, but the bike and run were right were I wanted to be if not a little better.

My 400m swim was + T1 was 10:51, my bike was 23.7 km in 42.29 and my T2 + 5km run was 24:35.
http://www.sportstats.ca/display-results.php?lang=eng&racecode=46418&first=&last=corey&bibnum=&page=&sortby=place&city=&sizeofpage=200&limit=2000

Next up Graham Beasley, my first race not sleeping in my own bed the night before.

Last Season - Race 1 (my first race)

Well in the days leading up to my first race I read, reread triple checked the rules, course details and anything else I could find.  I tapered my training by taking the Wednesday and Thursday off, and went for a short, but quick run on Friday morning.  The weather forecast was not ideal, cool and overcast with a slight chance of rain. I created a race day scheduled and to do list - I didnt' realize how large this would be...

After work on the Friday I went down to pick up my race kit. I took a look around the transition area, and spoke to a few people.  As it turns out I was more prepared then the people I spoke with, however I was still quite anxious for the race.  Picked up my kit and headed home.  We had some of our good friends come down for dinner on the Friday and spend the night to cheer me on during the race.  We had a large spaghetti dinner, with garlic bread, cheese and some apples with caramel for desert.  In retrospect that was probably too much food and I could have done without the red pepper flakes on the spaghetti.  We took a pretty easy night and went to bed early.

I can honestly say I didn't sleep well, nervous and what not. I got up about 2.5 hours before the race start, had a quick shower to warm up, some bread with peanut butter than took the dog for a walk.  Once I got back I had a small bowl of cereal (raisin bran, again - maybe not a good idea).  I triple checked my bag, put my bike on the rack and headed to the race with about 1.5 hours to the start time.  I got to the race, got my bike down, double checked the tires brakes and other mechanical pieces then moved to the transition area.  WOW, was this process ever overwhelming for a newbie.  Everybody around seemed to know exactly where to go, and what to do.  I asked which rows the Sprint Triathlons had for the transition area, and was told the wrong row.  So I setup in the wrong row and just as everything was setup just right, I realized I was in the wrong place.  So I moved to a new row, and set everything back up.  Unfortunately, I was not in a great area, in the middle of the middle rows, hard to find in a race situation.  

The weather wasn't terrible, overcast and cool.  I took a walk over to the mount/dismount line and took a light jog to get warm.  Once I was warm I met up with Marie and my friends, I had my half banana and yogurt for a snack and continued to hydrate.  We then proceeded to the pool.  I setup my shoes outside if the pool area, it was a very long distance between the pool and transition area, so bare feet just wasn't an option.  I made my way into the change room and had my pre-race washroom trip.  This is where I realized that I probably had too much of the wrong food the night before.  But after the business was taken care off I felt much better and was ready to rock.  I made my way to the deck and the race before us was just finishing.  I made my way to the warm up pool and took few lengths to get the back and shoulders warm and heart rate up.  Once satisfied and nearly getting ran over by some very impressive swimmers, I got back on the deck and seeded myself by grabbing the 2:00min/100m stick and finding a place to stand.  Soon the race was starting   Given that the racers were starting every 15 seconds, I had a 5-10 minute wait before it was my turn to start.

I had my goggles on nice and tight and then took my start position.  I hadn't quite figured out how I was going to start.  I had two options, a dive, which i could lose my goggles because of inexperience, or just slip in and go. Ultimately the starter said GO, and I dove, not well, but my goggles remained on my head and not full of water.  Success!  I came out flying, got into a very fast rhythm... too fast, but I felt great.  Before I new it I had caught up with the person in front of me, and good thing too because lost my rhythm... came out too fast.

I gathered myself while drafting off the person in front of me and started looking for a good time to pass.  Coming into the next wall I gave the tap on the foot, and passed without a problem.  I then didn't want to slow that person down, so I picked up my rhythm, but stayed in control  Before I knew it I passed two more people and in around 9 minutes I was climbing out of the pool and walking out the door.  I crossed the timing mat (9:37 after starting) put my shoes one and started a 500m jog to the transition area.  I felt a little awkward on the transition run, didnt' have  shirt on, or my proper shoes, but I made it and found my bike without a problem. 

 I got my shirt, helmet, glasses and shoes on and ran over to the mount dismount line.  I got on my bike, got clipped in and was on my way.  I took a pretty easy pace, but felt like I was doing well given all the people I was passing (but all from the race before ours).  I probably let this go to my head and didn't give as much effort as I could have.  After the first turn around I was cruising along and passed a fellow who then decided he was going to draft off of me.  This made me a little uncomfortable as I wasn't (and still not) comfortable with people around me on the bike.  After a km or so, some guy on a bike that cost more than my car went flying by and yelled at the guy for cheating.  He peeled off after that and that was the end of it.  Coming into the second turn around there seemed to be a bit of co-motion going on about 50m up the road.  I received a moral boost from Marie and my friends and continued on with my race.  The second lap went well and as I was coming to the end of the bike portion, I noticed where the co-motion was, there was now an ambulance.  Very scary, as it turns out there was pretty bad accident and one guy was in pretty bad shape.  I'm not sure exactly what happened, but ultimately he ended up t-boning another bike and doing a face plant in the road.  From the people who saw it, it sounded like he was riding a little unsafe through turn area (this was the optional turn, turn if you have another lap, or straight through if you are done), and the other competitor didn't do a shoulder check before trying to turn around after missing the actual turn around area.  I took my time going through that area, and came into the mount/dismount area.  Got of my bike and tried to find my area.  Turns out I initially picked the wrong row, and then almost forgot to take my helmet off.  What a NOOB.   But eventually I sorted everything out and was on my way for the run.  

Although I had done a few brick workouts, I clearly  hadn't done enough.  I came out and didn't feel very good, and as it turns out didn't look very strong (thanks Marie).  After the first 500m I felt much better was in a good stride and just continued on my way.  There weren't many people on the run course, and before I new it I was at the turn around.  I was feeling pretty good and before I knew it I reached the finish line.  The announcer poked fun at me and told me to smile, which made me laugh.  But I finished strong, in a time of 1:18:25 and felt pretty good.  The breakdown was: 500m swim: 9:37 T1+20.5km bike+T2: 45:34 5km run: 23:14 which I was very happy with.  I finished 2nd in my age group which was a shock, but really I was just happy to finish and gain the experience.

http://www.sportstats.ca/find-an-athlete-find-a-race-search.php?lang=eng&first=Philip&last=COREY

Post race I felt great, got some water, had a banana and took a giant pee.  Gathered my equipment and made my way home and had a shower.  We then went for a nice walk at the dog park with Marie, my friends and our dogs.  Lots of fun.  All in all, a great experience!  I had 2 weeks until my next race, but next time it was going to be an open water swim.  A completely different beast.  

"training" for my first race

By the time I decided I wanted to do a triathlon it was late fall, so all the races for the year were over.  So I continued to do my workouts, running, swimming and biking a few times a week, but with no real goal in mind.  I researched to see if there were any local races and was delighted to find that there was an entire local series (http://somersault.ca/triathlons.htm) as well as numerous other independent races.  

After reading the rules and doing a bit of research an the types of races and training, I was fully committed on doing at least 3 sprint distant races the next season.  By late December I signed up, for some extra motivation and to save a few bucks on entry fees.  It was decided, 3 races.  Now there were a few hurtles to overcome.  The first, I didn't have a bike or really know much about cycling in general and second, I wasn't sure how to train.  

Over the winter holidays I went to a local bike shop (http://www.fullcycle.ca/) and asked about how to get an entry level road bike, and I was hoping for some sales.  They guys there were very informative and very honest, they told me to come back in the spring when I could try the bikes out and could get a deal on the previous years model.  So after the excellent advice I decided that would be exactly what I was going to do.  

As for my training plan, I decided that I would train to at least twice the distance in each event, so I wanted to be able to swim 1000m, bike 40km and run 10km without any problems.  I wasn't sure how my knees would handle intense training, so I figured for the first season I would just gain some experience and decide if this is something I like doing.  If I was committed to this I would amp up the training, body permitting, next year.  I also wasn't comfortable running in the winter, so my winter training was swimming 3 times a week, and going on our spin bike 2 times a week.  

Within no time I was able to pound out 2km swimming without any trouble and could easily maintain a 2 min/100m pace in a pool.  The spinning was a little harder to judge, since I stationary the entire time.  Luckily we had an early spring and I was able to get out jogging fairly early, mostly with our dog Kali.  She came dread our morning runs, but once she got going she was much better.  I went back to Full Cycle and was able to pick up a great bike on sale.  The sales guys there were excellent and helped me out a lot and still do to this day.  I took it pretty easy on the bike at first, just getting used to the different riding position shifting and what have you.  After a few weeks my confidence was building and I was able to build to 40km in a fairly short time.  For running I was able to build to 10km without much of a problem, I had accomplished my goal training goals with about 3-4 weeks to go into my first race.

With all the training, and admittedly sloppy technique in the pool and inexperience on the bike, I did end up tweaking my neck/shoulder about 3 weeks before my first race  I had to take some time out of the pool and limit my rides to try and get healthy for the race.  I really worked on alternating breathing, and trying to do shoulder checks less frequent and use both sides.  Combined with lots of stretching, heating/icing and a steady diet of Advil I made some good improvements.  Coming into race day my shoulder didn't feel 100%, but I felt it was "good enough".  Given my little bit of taper I had plenty of energy and was ready felt ready to go.  

where it all began

Well after graduation and moving to Ottawa for work, it was time to back in shape.  You know ditch the frosh 15 and the 15 pounds every year thereafter.  Okay, maybe it wasn't that bad, but it wasn't good.  I decided to join the local Ultimate league (http://www.ocua.ca/) in hopes of jump starting the process.  The first few games went well, and I even seem to hit it off with one of the ladies on the team, she'd eventually be my wife to be, but that story for another day.  And then something terrible.

Chasing a disc, with nobody around me I managed to hit the only hole on the field with my left leg.  I'm not sure if time actually slowed down, but I seem to recall thinking, "huh, my foot hasn't found the ground yet".  Then I looked down just in time to see my leg bend backwards, then in and possible out and then a face full of sod.  There was a distinct snap, sounded like a very loud cracking knuckle.  And as tried to pull myself off the ground I must have looked like a wounded dog, left leg sort of hanging there while my other leg and arms formed tripod.  I remember thinking I need to walk this off, but wasn't sure how to move without causing the worst pain ever getting worse.  As both lines which were on the field gathered and circled around me, people were asking if I was okay.  I'm not sure what I responded with, if anything, but I do recall others whispering "did you hear that".  I've been that guy whispering before and always assumed the injured couldn't hear me.  As it turns out they can.  I also know for a fact, that some some of those people were clear on the other side of the field.

So after lots of help from friends, team mates and physio, I was ready to return after about 10 weeks off.  I felt great, and the doctors and physio's thought it was just severe sprain.  During the first game back, and went to plant off my left leg and it gave out.  Just slid along the joint.  I fell down, and knew it was torn.  I guess that's what that "snap" was the first time.  A few weeks later I got an MRI and the results confirmed, torn ACL, grade 2 on the MCL, grade 1 on the LCL, a tear on the meniscus and bone bruise on the joint line.  A few months later surgery and 6 months later I was back on my feet with a shiny new knee brace in time for the new fall season.

That March I was playing indoor and everything was right again.  Then out of the blue I came across my endzone to defend a disc, which I did.  However, as I made the play the offensive player which the pass was intended for plowed through me and bang.  Felt my right knee go, and this time I managed to let the biggest, loudest eff-bomb go that I've ever done.  The next year and a half of my life flashed before my eyes.  Two months of physio to get back on the field, another re-injury, an MRI and ultimately surgery and 6 months of recovery.  Sure enough - that is exactly how it panned out.

That last 6 months to recover from the second surgery was much different than the first.  After a few weeks I was able to get onto a spin bike.  Having one at home encouraged me to get on the bike more and more.  My Physio then encouraged to start swimming to help my recovery.  So I did.  And let me tell you, the first time in the pool I was pretty sure I was going to die.  But after a few weeks things started feeling better and it really did help my knee.  Then after a few months of biking and swimming my physio encouraged me to start jogging again.  So I did.  By then I had decided to retire from ultimate; I don't have the inner thigh gap to play in two braces and I'm out of hamstrings to graft.  Given that I was already swimming, biking and running - making the transition to train for triathlons was pretty easy.

Of course by this point it was September and the season was over, I'd have to wait until 2010 for my first race....

prelude to "where it all began"

Ever since I saw Simon Whitfield win the gold medal during the 2000 games in Sydney I've been intrigued by triathlons.  It was always one of the events I caught during the Olympics and whenever it happened to be on TV.  Truth be told, it probably would have stayed as an "every four year interest" if I hadn't blown out not one, but both knees.  I know it may seem odd that two acute knee injuries, two re-injuries and two surgeries would kick start my triathlon racing, but it did.

This blog will ultimately track my thoughts and experiences during training and racing.  However, before this season starts, I want to recap how I got into racing and my results from last year.  The first race race of the 2011 season (Early Bird) is in exactly one month.  So I hope to get the stories of "where it all began", "first season training", my first four races (probably four posts), "first off season" and "second season training".  That seems like a pretty ambitions goal, but I think it should be attainable.  My posts shouldn't be long, but I hope they'll be entertaining. I also hope to pretty up the design a bit in the coming weeks. 

Stay tuned...