Photo: Mark McKinney, center, along with another former client Rob Warren, right.Photo from Facebook.
This race result come about 8 months after I last coached Mr. McKinney, when he raced Gulf Coast Half Iron. Nonetheless I was excited to congratulate him on this great achievement. He writes:
My fitness reached that next level in early 2009 during your training classes (especially mile repeats and bricks). After Gulf Coast, I needed to go back and capture that one elusive running goal that was weighing on my shoulders after a failed attempted in Chicago in 2007. I truly thank you for your training techniques and support you provide to help other people reach their goals. You do not get enough praise for what you do and I wanted to make sure you knew that you did make a difference in me reaching my goals.
Thanks Mark, and have fun at Boston in 2011! See you soon!
Having done somewhere in the range of 300-400 races in my career, it is not often that one comes along and blows me away. It is even less often when the race is a local 5K. But last night the Nashville Striders' Zoo Run met the above criteria.
First off, the race is in the afternoon, and it is at the Nashville Zoo. You run around the perimeter and then through the actual zoo itself. I like afternoon races because you are wide awake and your body is warm. The only problem leading up to the start was a bit of traffic congestion. Always get to a race early so you don't get snarled up in those distractions, which I did.
Once on the start line, I met a couple of nice runners. A young guy names Colin looked to be the proverbial gazelle. Also lined up near me was Frank Fay, who was shooting for his first sub 21 minute finish. I haven't ran an open 5K in quite a while, so I was reminded what an adrenaline rush they are to get hyped for such a short race, no disrespect to the fun runners I coach.
Once the race was underway I was really feeling good. A bit of training has served me well. I found the terrain to be very manageable: some gravel/dirt roads, a few modest inclines that could barely be called hills. Once you got in among the zoo exhibits, the course required quite a bit of dexterity with the turns. However the pleasant scenery more than makes up for it.
At one point about 2 miles in I looked over and saw one of these:
Woah! That was a surprise. I kept my focus forward and tried to stay on the rivet, because I knew there wasn't much race left. My mile splits were looking good so I really tried to finish strong. The only confusion on the course was the very last 50 yard "dog leg" they put in, which the first place runner and I inadvertently cut off. Fortunately we were widely spaced out, so no DQ's were levied, and all the rest of the runners were sent the correct route. Achieving a better-than expected time (even adjusted for the omitted portion) is always fun, but this race experience only got better.
I always stay and cheer for a while after finishing, so I got to see several of my clients and friends. Then we went into the Zoo building where they were serving a delicious spagetti dinner. The production staff at the Zoo were really on top of things; importantly, they had many serving lines so you got though the lines quickly and with plenty of food. Finally Blackstone Brewery had a beer garden set up. Several very dark beers were consumed while in the very enjoyable company of Diana Bibeau and Elly Foster, president and photographer of the Nashville Striders respectively. Refueling complete.
Prizes for placing are a concern for only a small percentage in any race, but this further illustrates the attention to detail the Striders put into this race: The second place overall swag was a backpack, that included Fed Ex, Swiftwick, and Zoo merchandise, along with a$25 iTunes gift card and a brand new Apple Shuffle. Having often received a useless plaque or trophy--or sometimes even jack squat--for placing, this was what sent the whole experience over the top for me.
So if you haven't already guessed: I give a very high endorsement to this race and plan to run it next year.
Stephen Taylor 17:13 Frank Fay 20:20
Barry Smith 25:03 Nancee Kerkman 25:49 Tim Lance 25:54 Quincy Acklen 27:34 Suzie Demjirjain
Colleen Chafatelli Jodi Chetham Rachel Eller Alfred Eller Kingston Eller Susan Howell
*(Some of the above were in the Fun Run and did not receive a chip time)
I asked my client Rick Hempel ("El Hempel") to write his reflections on this season and our work together. He wrote a mini-epic. In his own words:
B2B and JFK in 2 Weeks
Don’t look through the top finishers in the Beach to Battleship 140.6 or the JFK 50 miler to find my name. It won’t be there.Nevertheless finishing those two events in the last few weeks has given me a new joy in exercise and personal accomplishment.In 2000, I herniated a disc in my back and ended up with two surgeries to remove fragments compressing my S1 nerve root.I wasn’t sure I would ever run again.I did start back, but with a variety of aches and pains.I developed a core strengthening program with the help of a good friend and triathlete physical therapist that allowed me to continue to work out and at least participate, but I really felt limited in what I could attempt. I doubted that I could participate in the rite of passage for a select few people in our running community who turn 50 and run 50 miles. They are called Running Saints. I even dreamed of doing an Iron Man distance event, but really thought the opportunity had passed me bye.
Then my good friend from medical school, Bill Polk told me about Stephen Taylor who was an endurance trainer and successful triathlete who had helped him get back into regular training. The last time I talked to Bill he had given up on triathlons because of all the inevitable aches and pains of age.I was skeptical at first, but I saw one of Bill’s half ironman times and thought there may be something to this guy.
Bill then had the audacity to challenge me to do a 140.6 triathlon with him.I thought I may have lost my mind, but I cautiously decided to give it a try and find out more about Stephen Taylor.I am a cynical person and a physician to boot, so Steve had his work cut out for him.We spent a good bit of time discussing training philosophy and exercise physiology. The more we talked the more I realized Steve really had some valuable insight into training.He developed a flexible plan that allowed me to work 60 hours a week and still train enough to fulfill my dream.I slowly, but steadily increased my workouts and began to believe that a completion might be possible.I decided to take a trip to Nashville to spend some time with Bill and Stephen.I had a great weekend of exercise and learning and really started to see what it would take to achieve my goal.
I went to Muncie and did a 70.3 triathlon and had a PR by 50 minutes.The plan was really working and I could feel myself getting in better shape with every week of training.I changed my biking strategy, my swim workouts and even altered my running stride to become more efficient.Steve and I talked about nutrition and the psychology of extreme distance events.He even tailored a resistance weight program to compliment my core strengthening plan.
The Beach to Battleship was a great experience and plenty of challenge.Bill and I ran the last half of the marathon together and had a great “suffer fest” that we will never forget.Two weeks later with some excellent recovery advice from Steve, I did the JFK 50 mile trail run along the Appalachian Trail and the Potomac River.When it was finally done I was elated. Although I was extremely tired and very sore from the longest run I had ever completed, I was not injured and ecstatic that I had achieved what just a little over a year ago I thought would never be possible.Over 24 hours of exercise in two days separated by just two weeks. Steve’s insight and encouragement truly had made this a reality.
So even though I’ll be an afterthought in the statistics of both the B2B and JFK, where you’ll find my name buried somewhere in the middle of the pack you should know that my achievement gives me hope for the future and the belief that a regular guy can make great ambitions come true with smart training and the right guidance.
One of the most amazing athletes that I coach is a man named David Stock. I may be coaching a dozen triathletes, and Dave will be in the front of the group even though he is the oldest. He swam in college, but it was only a few years ago when he dived enthusiastically into endurance training and racing. And if you can't tell, he loves challenging athletes in the group who may be much younger than him.
Number of years married? 32 on March 4th
Number of children, Meghan, 29 married to Matt for 7 years w/ Madeline Jayne; Melissa, 25 married to Bryan for 2+ years grandchildren? Madeline Jayne
Number of years in triathlon 6 years, started when I was 53
What did you start triathlon Started doing a relay with a couple of other 50 year olds w/ me doing the swimming portion of the Music City Tri when at Percy Priest lake in 2003
What do you like about triathlon I liked the competitiveness; and feeling when you cross the finish line! Also, the camaraderie and sharing experiences with others; and working out with younger people that help push me to go harder!
What are your goals for triathlon career I would like to complete a total of 10 IMs in the next several years, before I settle in on primarily doing ½ IM and Olympic length. Also, would really like to qualify for Kona!
How do you balance triathlon and life I work out of the house for my job; and have a pretty understanding wife.
What do you like about training with ST group I like the coaching, camaraderie and that most of class is younger and pushes me to something more than what I could do by myself.
What are the benefits of working with a coach. Definitely, can help with technique; hands on; see areas that from his/her training and experience can benefit the triathlete and bring out the best and competitive nature in a person.
Swim--Bike--Run--Equivalent IM for Swim/Bike/Run Year
276680 yd.--3726 mi--1070mi --65.50/33.27/40.85 Through Dec. 2008
322108yd--4305.8mi--1260.1mi --76.26/38.44/48.09 Through Nov. 2009
Further proving that she is an iron woman in every way, Mindy graduated from Belmont University with her MBA in December. That was at the same time while she worked full time, and did two ironman (Louisville and B2B) and two half ironman triathlons (Gulf Coast and Cardinal Harbour) this year. She never ceases to amaze everyone who knows her.
Photo: Mindy with her partner Matt. He is also a triathlete and has the challenge to try to keep up with her.
Photo: The proud coach with Mindy. She was completing her MBA while attending 4-6 training sessions each week.
Fergus is one of the most amazing athletes that I have ever met. He first began running when he was 63. After about 2 years of running he signed up for and ran the Grandma's Marathon. He and his daughter ran it together, and they finished just in time before they tore down the finish line scaffolding.
Since that one went well, so he followed that one up with the Des Moines Marathon which didn't go so well. The head of the Fergus' femur actually broke at mile 16 of that race...and he finished the 26 miles. Needless to say that one laid him up for a while. However, you can't keep an old dog down...he has been back to running 5K's and 10K's since then.
In November, he ran the Nashville Half Marathon, which is where these pictures are from:
Photo: Cheering Fergus on at Mile 10.
Photo: Mile 11.5...still going.
So now is the time that I will let the secret out...Fergus is my dad. And at 67 years old he is amazing to me. In this race he even got 2nd in his age group. (He came in 2nd behind Thomas DePaulis, if you know who that is.)
Photo: Coach/Son Steve and the award winner Fergus.
Fergus continues to impress me. One thing that recently blew me away was when Susan and I visited home for Christmas. Dad did all the cooking. We were treated to chicken breast, rice, steamed vegetables, and fresh greens. Cooking at home and very healthy food is not what I have expected in the past from "The Ferg."
The next quest is another Marathon. Now when you are as slow as Fergus, you can't just sign up for any race. Or you will have the ambulance or a police car driving behind you as they tear down the course. In his first 5K they made him finish on the sidewalk. So he has determined that the Chicago Marathon is the most walker-friendly course he can find. "I think that at my pace, there will be about 1000 people finishing behind me" he said.
How does someone at age 67 and carrying a few extra lbs run distances like half marathon and marathon? Fergus uses a strictly walk-run format. He usually alternates 2 minutes walk - 2 minutes run, although for shorter distances he can sometimes do mostly run. He also uses a heart rate monitor. Running is much more comfortable and enjoyable in the correct training zone, which your HR monitor will help you find.
But a marathon is going to be a big challenge, especially in the state of Iowa that is covered in snow 4-5 months a year. This past break I finally got him into some water aerobics. in a pool that is 93 degrees, that is a great way to cross train and stretch the muscles out. I also introduced him to the elliptical trainer, which will allow him to build aerobic fitness without beating up the knees. Finally I provided him some of my favorite bioenergetic nutrition suppliment, Ageless Xtra.
I don't know if you have ever faced adversity while learning to swim. It is one of the most challenging thing for an adult to learn to do. But every once in a while someone comes along who has a body composition that does not allow any manner of buoyancy. If this is you then swimming is going to be your albatross. You might as well throw out the conventional concepts of gliding and body roll.
Walter has run a bunch of half marathons and marathons. He can do a century bike ride without much trouble. But when it comes to swimming, he has been busting his butt to make that first non-stop-25-meter swim. He has studied the books, talked to every swimmer he knows, and drilled swimming incessantly.
The thing is, I knew Walter had that first 25 meter swim in him. He was SO ready. He could effectively do every drill I assigned him. His fitness is obviously strong. We had a converstation about the point when it is time to just keep going. When you are sinking and out of breath and suffering, just go a little farther.
To give him something to focus on, I told him to count strokes. Swim as many strokes as you can. Then try again and go a few strokes further. He then started swimming and when I looked up he was almost to the other side. When he touched the wall, I stripped off all my clothes (except my running shorts) and did a cannonball into the pool I was so happy.
Photo: Walter at Music City Triathlon with Carrie R, who was his relay swimmer. This year he will do the whole race solo.
If you are having a hard time seeing improvement in your swimming, you will like my coaching style. I am very patient and work diligently with you to see improvement. And if you are someone who sinks like a rock (or hate to put your face in the water) then I will work with you for as long as it takes until you can swim. In rare cases, it may take months, but I've seen it happen time and again.
Frank Fay 21:08 Lora Fox 23:24 Carrie Rollins 25:57 Kevin Clouse 26:34 Terry Walker 31:47
Photo: Frank Fay kicking it in.
Frank Fay writes:
The 1st race of the year is over. It is my best 5K, but I'm still short of my goal. I'll have to look back and see where I went wrong. My chip time was 21:08. I know there was 9 seconds in there somewhere. Carrie, Terry and Kevin were all there. I got home after lunch and errands and checked the Nashville Striders website to find out I finished first in my age group.
I did fall in behind some guys to draft. Don't know if it really mattered much, but it did keep the cold wind off me for a while! I noticed in some of the pics Michelle took that it appears I am heel striking too much. May need to get you to check that out.
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