Sunday, December 12, 2010

Lora Fox BQ's at Thunder Road

Lora Fox finished out her season of running and triathlon with an AMAZING Boston-Marathon-Qualifying performance at Charlotte's North Carolina Thunder Road Marathon. 

Lora Fox F40/44
Chip Time 3:49:04
Gun Time 3:50:57

I have not spoken with her yet to get any of the details because she was reportedly celebrating all night after the epic run.  The only details I received were in a text that she had a slight positive split but that she made it with a minute to spare.  Go Lora.

Lora Fox has been selected to be on ACME Multisports Racing Team for 2011.  She will be racing on a QR Seduza as part of the arrangement. 

Monday, December 6, 2010

Dave Stock's Amazing Double-Triple

Triathlon Double-Triple
Completed by David Stock, Age 58
  • Aug 29  Ironman Louisville  12:59:02
  • Oct 10 American Triple T North Carolina 11:46:54 (3rd Grand Master)
  • Nov 6  Ironman Florida 12:50:53
  • Nov 13 Beach 2 Battleship Iron Distance Triathlon 13:45:51
(A Triple-Double is a basketball term defined here.  In this instance Double-Triple refers to two sets of three; three ironmans and American Triple T.) 

The achievements of some of my athletes never ceases to amaze me.  Ranging from beginners taking huge risks and trying new events....to ultras, irons, and elites.  There are so many amazing achievements if you read down my blog.  And then someone truly exceptional like David Stock steps up.  I profiled him here last year.


One amazing thing about David is that at age 58 he is among the more "senior" athletes I coach.  The other athletes on the team say "I just hope to be participating when I am that age," and then David kicks their butt.

Not only that, but David is on a quest to do ten iron distance triathlons, and he is getting close to that number.  In part, because he did THREE IRON DISTANCE TRIATHLONS THIS YEAR, namely IM Louisville, IM Florida, and Beach 2 Battleship.  Louisville boasts the toughest conditions this side of Kona; the hold it in August....in the South.


Completing the latter two races (IM FL and B2B) was even more significant considering they were only one week apart, in November.

You would think a sane person would use the time between irons to rest and train, but David is so fanatical that he included American Triple T Triathlon in his schedule.  In case you haven't heard of this little gem, it consists of 4 triathlons over the course of 2.5 days.  The distances increase from a sprint on Friday night, to two olympic distance tris on Saturday, to a half iron on Sunday.  It is compared to being equal or more difficult than a Ironman.


It would seem like Dave is getting close to completing his triathlon bucket list.  Except somehow I have a feeling he will keep producing new, amazing accomplishments.

Friday, December 3, 2010

Rick Hempel Qualifies for Age Group World Championships

After doing his first iron distance last year at Beach 2 Battleship, Rick was ready for a change of focus.  We talked about it and decided to do only short course races this year (sprint-olympic) along with several shorter running races.  The plan paid off; at USAT Age-Group National Championships Rick placed highly enough in his age group to qualify for Team USA in Beijing next year.

Congratulations Rick!

Below are a selection of photos of Rick in action this season.








Liz Rich in Her Ultramarathon Debut at the JFK 50 Miler

Liz Rich
JFK 50 Miler
November 20, 2010
Washington County, Maryland
8:12 (14th female overall, 6th in her division)

This was Liz's first ultramarathon.  She is a very talented runner and very competitive.  As such, a 50K (the normal ultramarathon "gateway") would not be enough.  She got into the JFK 50 miler which I believe is one of the oldest ultramarthons in the US, started by John F. Kennedy.

 

 
 

 

Grand Canyon Double Crossing

This page is an adventure run report from the Grand Canyon Rim-to-Rim-to-Rim (R2R2R.)  This was my second time doing this trip, and I managed to talk some friends into joining me for this little adventure.  I talked some friends into coming on this particular adventure.  Three other nutcases did the R2R2R, while 10 other people did a loop to the river and back (22 miles.)  This write-up is about the longer, 46 mile version.

Photo: This is the crew (from left) Charles Scott, ST, David Bishop, and Hara Hackett.

This picture was taken inside the main lodge at 4am before we started. Hara is drinking coffee.  She is mustering a smile which belies the fact that she was so nervous she only slept 1 hour the night before.  And she threw up, again from nerves in anticipation of this run.







This pretty sums it up.  Part of the appeal of running across (and back) in the Grand Canyon is that it is a very remote area.  You can't just call up your friend to come get you.  There are no ambulances or even heated buildings to hang out in.  You are way out there.  Park rangers don't give a shizzle that you are cold, tired, exhausted, bonking, out of food, or lost.  You got yourself into this situation, now get yourself out.  In fact, the only way to be evacuated from the Grand Canyon is a helicopter ride, purported to cost $10,000.





Photo: After only a few hours or downhill running, Charles is taking a break / taking a picture.

Incidentally I am pointing to the exact spot where Susan and I got engaged exactly 2 years earlier.

David Bishop (on left) and myself just after crossing the Colorado river, about 10 miles into the first crossing

This year Dave Bishop achieved a personal best at Olympic Distance, qualified for World Championships, and ran his first 50K.  To top it off he joined us on this run, and proved that he could walk downhill faster than I can run downhill.  He was strong all day long and even dropped the rest of the group during the last 1-2 miles of the day.

Pictured (from left) ST, Charlie, and Hara.

This is right before the $hizzle hit the fan, we are about to head up the north rim.  Note we are still smiling.  The climb up the North Kaibab trail is the most beautiful, and the most treacherous.


This picture was taken just after summiting the North Rim.  At this point we are not in the mood to stand around because it was very cold and snowy here.  We had just climbed over 6000 feet and had seriously gotten our butts kicked.  However, it is important to remember after a long climb is that if you eat a little bit and head back down the descent, you will start feeling much better in a few minutes. Especially after we got below the snow line it got much better.

While on the North Rim, I helped Hara get her Yak Trax on.  Hara performed amazingly this day. Although she was the first member of our party to show signs of fatigue, she somehow managed to maintain all the way through the rest of the run without ever falling apart.  As we were on our way up the North Rim Hara was talking about stopping in the lodge to warm-up, getting something to eat, or maybe even catching the bus back to the South Rim.  I explained to her that there is NOTHING on the North Rim.  Nothing is open, there are no people there in the Winter because it is too cold and snowy.  The only way back was to turn around. 

Like I said Hara managed to maintain, but she also gave us some entertainment every so often.  At one water stop, Hara was standing 20 or 30 feet from the three guys when she turned and looked at no one in particular and started having a conversation with...no one.  When I realized what was happening I hollered, "Hara!  Who are you talking to."  She just picked up her CamelBak, walked over to us, and said she was ready to keep going.  Mind you, we had 20 miled to go still, including running up the South Rim.

Hara receives a non-plussed, "What the....? Award' for having a conversation with a hallucination.

On the way back I saw this little guy clinging to the side of a tree.  I saw his eyes first.  I was trying to describe him to Charlie: he is a cross of a squirrel, raccoon, and maybe a cat.  Finally I said, "He's a Mr. Peepers."  Evidently they are actually called a "Ringtail."  I wonder why.


This is the trail on the way back up the South Rim, except when we climbed this trail it was already completely dark.  At one point when we were stopped, Charlie suggested we shut the headlamps off and absorb the darkness.  I then realized there was enough moonlight that I was able to do most of the final climb with no light.  This was very confusing to our friends who were waiting for us as they could only count 3 headlamps. 

By this point with only a couple miles left (~1 hour of climbing) Charlie was completely "over it."  I knew I could keep his morale up by babbling about whatever delusions happened thorough my hypoxic mind.  He later said, "man, you just kept talking."  A little while later when I realized Charlie and Hara were not interested in conversation I put my ipod on for the last mile (out of 46 miles.) 

Here is a picture of Hara semi-propped up on the trail taking a rest break.  She gets mad at me because I think it is funny to take pictures of her when she is totally prostrated, but I would counter that it is because she is such a bad ass and can push herself to the brink of exhaustion. 

Of course I will say that in the end the best part of this trip was spending some time with my lovely wife Susan. On the day of the actual run I left before her since she was in the Rim to River group.  I was very excited to see her when I returned at 2:30am after 22 hours on the trail, when she greeted me with a "WHAT TOOK YOU SO LONG!"  Of course I knew she was just tired from her own run and post-run celebration.  The next day we had a romantic breakfast with a canyon view together. 








Grand Canyon Rim to River Group

I was in the group of 4 who did the double crossing of the Grand Canyon (Rim to Rim to Rim or R2R2R.)  The other 10 in our party did a ~21 mile run down to the Colorado River / Phantom Ranch and back.  I wasn't on this run but my lovely wife Susan was.  Here are some pictures from their adventure.


Corrie and Brent in the wee hours of dawn, getting ready to "drop in." These two were a late addition to the trip and I am fairly bummed out that I did not get to spend much time with them.

I love the infamous: "DANGER.  Do not attempt to hike from the rim to the river and back in one day" sign. I guess this sign makes it that much more exciting to do so.


The always strong Steven Smithing of Mere Bulles fame. 






Becky and Susan.




The guys on the 21 mile route (clockwise from top left:) Jason Haggard, Michael Sharpe, Steven Smithing, Brent, and Kevin Clouse

Suspension bridge river crossing, still a ways down there.

Jolyen and Corrie looking cool crossing the Colorado river.


Photo: It is actually quite warm and comfortable in the canyon, even though it is cold and icy at the rim.

Another view of the Colorado on their way up.





Photo (from left): Corrie, Joleyn, Susan, and Becky.

Happy girls are done with the run before nightfall. (From left): Susan, Joleyn, Corrie.

James Garges at Beach 2 Battleship Iron Distance Triathlon


I have know James for some time as his daughter Mary has been a long-time friend and client of mine in Nashville.  Sometime this summer James contacted me and asked if I would help him prepare for Beach 2 Battleship. He was not sure if he was up for the challenge, but I knew with a smart training strategy and time to prepare he would do well.


 James writes:
Hey Stephen,
Had a great race thanks to you.  Swim- 1:17, Bike - 6:55, Run- 5:18 for a 13:51.  Not bad for an old man.  I felt good during the entire race and the nuturition tips you gave me made a real difference.  I kept a steady pace on the bike and the wind was not to bad.  Pretty cool at the start of the swim, but it warmed up to about 70 on the mid point of the bike.  Some headwind, but not that bad.  I finished the first half marathon in 2:35 and walked the hills as you suggested.  I was able to run steady for the entire second half and didn't leave to much on the course.
It was a great experience and I felt like I really did something when I finished.  Your training plan and encouragement made a huge difference. Thanks for all you did to get me ready.
Best regards, Jim

Beach 2 Battleship is near-and-dear to my heart.  I prefer non-WTC iron distance triathlons and this one is one of the best out there.  

Tuesday, November 30, 2010

Amazing Stacy Rocks Marine Corps Marathon

Every once in a while a client comes along who is so talented, I know I am going to mostly stay out of the way and let them perform.  Stacy is one such individual.  She set a personal best at Boston Marathon and seemed to get faster and faster.  Then the good news that she is expecting.  So it came has somewhat as a surprise to me that Stacy planned to run Marine Corps Marathon when she was, oh say, seven months pregnant.  Again I knew the thing was to tell her to be careful and get out of the way....

Photo: Stacy (on left) and sister after the Marine Corps Marathon.

In Stacy's own words:
Here's a picture of Kerry and I right after we finished the marathon yesterday.  It was such a fun sisterly thing to do together and it just went so well. We finished in about 3:45 which I'm thrilled about considering I've run once in 3 months and had to stop about 8 times to go to the bathroom! Literally didn't even make it to the first mile marker without having to stop. Granted, I don't think I've ever been this sore in my life but it was just such a great overall experience. She was so good to suck it up and run with me.  Only 2 more months until Caroline is here now! I'm getting so excited. 
Not only is Stacy an amazing client, runner, and friend, but she also is married to a really great guy, Charles.  Charles is a captain in the army special forces and is currently deployed to Iraq.  If you have the opportunity to spare a couple prayers, save one for Charles safety and one for the health of little Caroline.  

Thursday, November 25, 2010

Stephen Bourgeois at Clearwater Ironman 70.3 World Championship

Stephen Bourgois, my former training partner and long time friend from Columbia MO recently competed at 70.3 Ironman World Championships in Clearwater, FL.  I knew Steve was training hard.  We both went to Age Group Worlds in Vancouver 2008, so he knows high-level competition.  He was hungry for this one.

Steve said, "I did everything in the plan.  Get out there, [bike] like hell, be fresh for the run."  The plan worked.  "I couldn't even imagine my bike split would be 2:14, I thought It might be 2:25 or 2:30....And the bike made the run."



Steve zealously recounted how intense the handling was on the bike leg.  "A guy went down in front of me.  I locked up my disk wheel, skidding out of the way, then back on full power again."


 The infamous packs were present at Clearwater.  My advice to Stephen:

Whenever you go into a championship, race like you mean it.  Be aware that people are going to race close, race hard, and officiating often gets a little sparse.  Everyone knows the reputation at Clearwater, and Age Group Worlds is the same way. 
"A highlight was going into T2 and knowing whether I was going to be able to run or not...I already knew.  I could run, there would be no hitch there.  And it was because of proper bike training." Steve has been incorporating power-based intervals into his bike training. 


He got off the bike and had a strong run of 1:29.  A major focus was HR pacing, and staying cool in the moderate heat.


I have amazing respect and admiration for Steve.  In his 50's, he continues to get faster and faster.  His 4:16 here smokes my half iron PR of 4:23.  More over, Steve is steadily working at running 50 marathons / 50 states.  He used this trip to nab another marathon-state.  Unfortunately both the Philidelphia Marathon and a marathon in Baltimore were both full.  So I got on the Virginia Happy Trails Running Club listserv, and found a trail 50K near Baltimore. This was his first 50K, and he got 2nd place!

Photo: Stephen Bourgeois finishing strong. 

My Short, Awesome Fall Season

It has been a relatively short, low key Fall season for me.  Now note this would not be a low-key period of racing for a normal athlete.  I am talking about my own race results here.


ST's Fall Races
Fall Creek Falls Olympic Distance Tri      3rd place overall
Cedar's of Lebanon Sprint Tri          1st place overall
Stump Jump 50K        13th place overall
Chicago Marathon       3:11
Grand Canyon R2R2R       22 hours


Fall Creek Falls started it off.  I was going down with some clients, and I had not done much tri-specific training.  We drove down that morning which always adds stress.  I would have been good except for some stomach problems.  This was my first race in the all-white tri suit.  I did not feel like having an "accident."  I was grateful for the 3rd place, but there was a late 40's or early 50's masters racer who nipped my time for second.  Not cool.

ST on the bike at Cedars of Lebanon Tri.

Crossing the finish line 1st at Cedars of Lebanon.

Next up was Cedars of Lebanon Tri.  This is one of my Nashville favorites because it is the first triathlon I attended in TN, and also I am a previous winner.  It was some fun and competitive competition, and I felt blessed to have good strength and speed on this day.  It was also great racing alongside so many of my clients (see a post below.)

Wife Susan and ST at the Chicago Marathon expo.

Chicago Marathon photos (from top): Feeling good the first half of the marathon; a low point walking in the second half; in Chinatown rallying to jog to the finish. 

Chicago Marathon was another story.  I had allowed myself to believe that I could run a 2:55 and auto-qualify for New York.  This might have been possible, but it congested with too many runners to be able to find my rhythm.  Then I pushed to hard to get on pace and I "overcooked the bird."  By mile 15 I had lost my motivation and was just trying to keep jogging.  I shouldn't complain for running a 3:11, but I have much faster marathons in me.  

The best part was running Chicago with my wife Susan and father "The Fergus."     


Photo: Rolling out to the Lollipop at Stump Jump.

Stump Jump 50K in Chattanooga is another favorite of mine.  It was my first ultra (which I won), and the location of a DNF in 2008. I really enjoy the cool trail running scene in Chatt, and the sponsor of the race Rock/Creek.  Again my sub-par fitness was present.  

I finished a very respectable 13th overall.  I was able to really get in there and do some racing, but was hurting by the end.  In a twist of irony I caught the normally dominant Josh Wheeler about a mile from the finish line.  I remember years where Josh finished way down in the field, and that he outright won this race in 2008.  He laid it on the line on this day and died even worse than the slog I was experiencing.

The final event of the year was not a race.  It was the Grand Canyon rim-to-rim-to-rim (R2R2R.) I will write another post for that amazing adventure.