Aloha II

The balance of the universe has been restored and all is right with the world…the congress bailed out the market…OJ was found guilty and Curtis Long got 2nd :)

This is a running joke with Curtis and me that he has had more 2nd place finishes than anyone else I know and probably anyone else in the Pro 1, 2 ranks this year.

This type of consistency is what makes Curtis a true professional…he also scored back to back wins earlier this season – two in the same day – that is something. His last 2nd place podium was this past weekend in the SC State TT Championships and Curtis jammed through the 40K rolling course to a average speed of over 26MPH.

One more race weekend to go then it is time to take some much needed rest. Congrats on the finish and good luck next weekend.

On the Tri side, imagine getting to do a “destination” race with a LOT of friends and it only is 30 minutes from home.

The Atlantic Coast Triathlon was held this weekend in Fernandina and it was a great inaugural event. It really hard to get it completely right the 1st time and DRC Sports did a really good job and got 95% perfect but the other 5% - well – that was a “D-“.

What did they get right? The venue was really good – nice area – lots of room for transition – the “expo” and check in all looked very clean and well run. The swim was choppy but what are you gonna do about that? The bike was scenic and very fair but a little dicey when the Olympic distance athletes turned left in front of ½ distance racers going straight – not a good idea. The run was really good with a challenging 3 mile 1st portion of the course that led to 9 miles that had lots of shade.

The biggest blunder was Hercules asking Saswata to zip him up - no wonder his back hurts!!! :) Really - the biggest problem of the day was on the run course marking and sending the Olympic distance runners out the wrong way but its spilled milk and sorry to say but it didn’t affect me so I wasn’t too upset :)



ON to results…

I don’t think I went 5 or 10 minutes without seeing and hearing from friends and giving them splits.

Here are the results:

OA Female

3 4:55:45.4 Jennifer Hanley-Pinto

Masters Female
1 5:40:47.8 Stacie Hernandez Master Female 3 5:50:10.8 Millie Tanner

Masters Male 1 4:34:48.0 Shawn Burke
Masters Male 2 4:40:26.8 Don Packard

Age group
1 5:09:42.7 Gregory Umberger
2 4:28:48.9 Lyndon Box
2 4:59:23.0 Hal Gilreath
2 6:15:32.4 Albert Fournier
3 4:44:01.3 Kerry Mowlam
4 5:07:07.3 Juan Estrella
5 5:08:34.4 Saswata Roy
4 5:11:48.0 Michael Mohseni
5 5:17:18.4 Shawn Francis
8 5:58:53.5 John Dunsford
9 5:42:10.7 Carl Zeilman
16 6:00:11.3 David Mariotti
19 6:11:00.4 Kevin Ellis

Female Age Groups

1 5:01:56.8 Lesleigh Box
1 6:07:35.3 Susan Haag
1 6:38:13.0 Brenda Karoly
2 5:54:23.2 Teresa Derkum
3 6:34:45.5 Chantal Lefevre
3 5:25:23.1 Kellie Smirnoff
4 5:50:57.2 Courtney Spratt
4 5:13:39.9 Joy Murphy


Amelia Man Olympic

1 2:18:37.0 Judson Walker
2 2:21:31.0 Matthew Miller
3 2:32:19.0 Jay Herring
5 2:33:09.0 John Redmond

1 2:39:28.0 Beth De Arment
1 2:50:52.0 Liz Boudreax
3 2:51:31.0 Heather Burke
3 3:08:45.0 Dasha Baez
4 2:49:56.0 Kristen Packard
8 3:14:57.0 Sofia Every


On the other coast – Lance and Matthew were on hand to cheer on my sister to her 3rd Mission Beach triathlon finish.



Congrats Miah – Well DONE!!!



Sean Crichton raced to a 112th place Overall finish in the xTerra Nationals Championships – great job getting there and awesome finish Sean.


Iron Buttz Update:

With only 4 more weeks until Ironman Florida, the Iron buttz crew is hitting the “final” surge of training and then it’s taper time. With the way that Joy has been training and with a 31 MINUTE (yeah – I know – that’s INCREDIBLE) PR on Saturday – she should be really in good shape come November 1st.

The course will be filled with friends and family and I am really excited to hear the gun go off as all of the work will be worth it.

If your not doing anything on Saturday, November 1st and want see something really special – make the 4 ½ hour drive west and come watch drama, suffering, 1000 emotions in a single day all wiped clean with a finish line smile…I promise you will not be disappointed.



Kona Update:

Planes, trains and automobiles times 3 and we are here but C-bone has not stopped smiling!!!



It is REALLY INCREDIBLE and I wish I could describe the scene.



There is definitely an energy here. I have heard it talked about many times and I could not put my finger on it but it is here and it is REAL. It may be from the island or the people or just the enthusiasm of 2000 of the fittest people in the world all training. I have NEVER scene anything like Alii drive training – pros, age groupers, all different languages and WAY TOO MANY SPEEDO’s – really TOO MANY!!!



Hercules and I ran last night and it gets DARK here very fast and when the sun goes down it is REALLY DARK. He played frogger until we were both scared and turned around and came home.

Today we swam in the aquarium known as Dig Me beach and it was amazing.



45 minutes straight and I never noticed the distance or the time. The fish and the reef beats the hell out of the black line of the pool…





then ran home 5 miles with 200 other people out training – it’s amazing how much fitness is going on :)



I rode a few minutes just to check out my bike before tomorrow. Tomorrow is a more structured with 2.5 hour bike and 30 minute t-run. Hopefully the winds and the weather cooperate.

That’s all for now…


Aloha :)

Aloha !!!

It is finally here and I am REALLY excited but more about that in a few…


Welcome to the new additions!!!

Rich and Erica had Jillian Leigh on Friday night / Saturday morning she is doing great…Congrats!!!



Paul and Amy had Luke a few weeks ago and he is doing great…Congrats!!!



Look for Paul, Amy and Rich’s return to racing next year and I would bet Erika will be teaching Yoghurt again (yes – Yoga hurts to me:)) in no time…



Results Results Results – we got ‘em.


Fast out of the start house and first across the finish is how the big man of the shaved leg tough guys does it.



Jeff Kopp dominated the dojo and took 1st place in the Pro 1, 2 division of the NC State Time Trial Championship. He drove 7 hours each way to race and if your going to go that far – it better be worth it. Finishing right at 52 minutes for a 40K which is around 28.67MPH average…that is INCREDIBLE!!! That is so fast that he is really approaching the domestic pro level – watch out next year!!! Jeff is done for the season and taking a much needed break from his training (smart people do this) so that he is physically ready and mentally prepared for next year. Congrats on the all the great results and enjoy the down time!!!



Karel and Curtis hit the woods (Curtis quite literally) and had a great day at the Mountain Bike race in Fernandina last weekend. Karel was on the podium with a 2nd place finish and some bangs and bruises. Curtis went down hard and got up to continue racing and while checking himself out took out a tree with his head. Laying on the trail seeing stars he decided that his day was done.



We’ll have to wait and see but I think this may be the last race of the season for the Lindner boys…a season that is RACING from February to October – man that is long. Congrats on all the success for the year – you guys did the work and your results show it…I could not be more proud of your accomplishments!!!


Off the bike and into the world of the Trigeeks…

Danny Domingo and Greg Carr, local pros, friends and training partners when we need to suffer… (these guys are too fast too furious)…headed up to the ½ Ironman in SC 2 weeks ago and had some FAST TIMES. Greg finished 2nd Overall Male with a 4:10 running a 1:23:30 off a 2:19 bike – that is FLYIN’. Double D was 5th with a 4:19 and change. Way to go speedsters!!!

David Mariotti had a great race at Disney Olympic last weekend (PR) and finished 13th in his age group – way to go David!!!

VMS Client #1 and our west coastie Paul Cantin got to race a “local” race in the Orange County triathlon last weekend. These are the same roads that Paul gets to train on and they are NOT FLAT and local knowledge is key!!! I have ridden with him out there a few times and the Canyon is exactly that – a canyon. Paul had a PR swim, great bike and flying run for a TOP 10 age group finish. Congrats Paul – he has Clearwater 70.3 in a few weeks.

I think that is it unless I missed someone…if I did…it was not intentional…


LOTS of racing this weekend and next …

Out West – Sean Crichton is at the National’s for xTerra – good luck Sean!!!

Chicago Marathon – Sue Briers, Michael Mohseni and Steve Goodfriend – good luck all!!!

In Amelia – the Iron Buttz – Saswata, Hercules, Kellie, JC, Joy, Juan, Lyndon, Vann, Michael, Matt and I am sure I am missing some are all doing the Atlantic ½ or Olympic – 56 in the morning – light winds and a high of 80 – PR’s all around!!!

I think that wraps it up for racing – OMG – I almost forgot!!!

My sister – the text messaging soccer mom turned Lycra loving triathlete is kickin’ it old school with the ORIGINAL US TRIATHLON.

No joke – this is the 1st triathlon race ever held. It is the MB3 – Mission Bay Triathlon and this is where the sport was born.

Miah should do very well – she has been training her a$$ off and is probably ready for Kona versus a sprint but hey – she likes her training partners – what can I cay…



Good luck Miah – Go Team Fed EX – Kia Kaha!!!


No rants this week – ok…maybe just one…and some rambling raves :)


I will write more about this next week I am sure, but I really want to say a public thank you for the support to my family, friends, coach, training partners, coworkers and coffee clerks that I might have been short with over the past 3 months.

I really try to be nice to everyone all the time but I have been pretty focused on getting ready for 2 Ironman races in 3 weeks and add to that a pretty active family, a demanding job, coaching, travel and the rest that life brings – I can get a bit short and grumpy at times and for those instances – I apologize.

This actually came to light on Sunday morning with a short but dramatic encounter with a no so happy woman out walking two little drop kick dogs on 1st street in South Jax beach.

I ran by her and it was “maybe” 5:45am – I had 20 miles to do so let’s just say it was REALLY early and there was NO ONE else awake or around at the time.

Of course – I say – “Good Morning”…

No response…

I run on…go another ¼ to ½ mile and turn around and head back North towards the Turtle.

I see her again and again I say “Good Morning” a little loader but not yelling – just being friendly and this time we are about 10 feet apart and she is looking right at me and says NOTHING.

No head nod – no hand wave – no good morning – NADA!!!

What happened next I can only attribute to 22 hours of training that week, low blood sugar and the early hour of the day but I lost my inner voice and this actually came out – really – shouted out…as I was about ½ a block away.

“What…what is the matter? You can’t say good morning? You know I am talking to you!!! There is NOT A SOUL awake except us and I am running right by you and I say good morning twice and you don’t say anything. It’s not a lot to ask – JUST SAY GOOD MORNING – IT’S NICE – PEOPLE LIKE IT…”

At this point I am 1 block away but I hear a faint voice…

She says, “good morning”

It really took me 2 or 3 more blocks to realize I had said this out load to a complete stranger at 5:40 in the morning…I need a Gel bad…but I was also laughing my a$$ off :)


This week was a little lighter than usual with the race tomorrow and Kona next week so I am a little less involved with the process and have a bit more perspective so I can feel a change in my personality from the previous weeks.

I am relaxed…I am rested and I have to admit it – pretty fit :)

Alan Couzens is my coach and he has done a fantastic job of getting me ready for AZ and this last build has been really great.

He is analytical and I like that…he is tough and he holds me accountable. If it’s on my schedule I do it – pretty simple. Sometimes it’s hard – sometimes it’s easy but I just do what he says and I trust him.

Speaking of hard…I was cussing him out BIGTIME on Wednesday morning and actually goggled names of the Devil to call him when I talked to him next as the last key workout I had was BRUTAL. 3 hours descending bike with a 5 mile tempo t-run with the last 2 sub 6:30 – YIKES – the dude was trying to kill this old man…I did it but he now Alan is affectionately known at Coach Beelzebub :)


Ok – I got side tracked…

Raves…

I amazed at how much technology can help in sports…big props to 2XU and their national sale manager Chris… Thanks for the hook up on where to find my size for the new 2XU Velocity Wetsuit.



No joke – I have had ALL of the highest end wetsuits over the past 3-4 years – some of them before they were actually released to the market and I think I am a good judge of what makes a wetsuit fast – 2XU has it all.

I have often said that being a swimmer - I am not sure these things should be legal – hell – my heals were dry as my feet where sticking out of the water it floats so well.

The suit has all of the latest tech and it stretches and feels like you are not wearing anything on your arms.

This has been one of my pet peeves for years with long sleeve suits – sure they are fast but the fatigue of moving all that neoprene over your shoulder for 60+ minutes is bad…

NOT with the 2XU.

It stretches and actually feels like it supports your shoulder without limiting arm length reach.

BIG PROPS – YOU GUYS SCORED WITH THIS ONE – watch out 14 and under 100 freestyler’s I can keep up now (girls that is) :) !!!


Last but definitely not least.

Thanks to my angels for the gifts…not very often am I caught on my heals – nicely done Ladies!!!



To Shawn and Lisa for the pix and everyone who signed it – very cool – very creative and definitely makes the office wall.





Thanks to Susan and the Hammerheads for the shirts and C-bone for all the hugs and smiles.






KONA PLAN-

If you log into Ironmanlive.com you can follow all of us there...

My athlete number is 814, Susan is 412, Kevin T is 379 and Kevin Neal is 651.

Just for the record – if your wondering what happened to me after the swim and I am moving “backwards” through the field – don’t worry – that is EXACTLY what I plan on doing.

I have my goals from Alan – Finish, Don’t Bonk, ride easy and save your legs on the run then 3 weeks later – smack the a$$ out of Florida…

I hope to really enjoy myself immensely – that is my plan.

I will eat my entry fee back at the parties and aid stations and smile my A$$ off at the finish.

I already have the Ironman Ash Tray thanks to Freddy B but I will get everything else they sell with a logo…

AND…Unless the change the rules or limit it somehow – C-bone – my Ironman finish line partner…will be pulling me across the line again…he digs it more that I do and that is a LOT.


Thanks again to all my family, friends, co-workers and the lady with the dogs – I will be thinking about you from miles 20-26…

Remember to say “Good Morning” or better yet...ALOHA :)

It's out there...

I fell behind in my weekly blog updates and this one is over 7 days late – sorry :(

I really don’t have much of an excuse except that I wanted to be in a good “place” before I start to write this and I just woke up from 2 ½ x 1 hour naps on my flight back to Jacksonville from Seattle – it feels awesome to catch up on sleep like this.

I am 100% sure I was snoring, drooling and being socially unacceptable but hey – I was tired.

Today is also one of my very rare complete day’s off with no training. I don’t think I have had one of these in a few months – really. Travelling back and forth across the corner of the country doesn’t leave much time to train so I relax and enjoy it – besides my butt likes 1st Class so I am in a good place :)

So – what is going on in the VMS world?


Results, Results, Results!!!

Karel Sumbal decided to leave the hard ball roads for the ruts, roots and patchouli scents of Hanna park last weekend to race the Mountain bike race. He finished 6th with only 1 “real” day of practice – it must be nice to have that kind of an engine – congrats Karel :)

Other than that – the only other racing I know about is the Fletcher HS swimming and diving where the Boys team is crushing it. The talent pool at the beach is really incredible. I think the Fletcher Boys team have only lost 1 dual meet (team versus team) in like 15 years or something like that – really incredible.

Shane and Josh are both competing in swimming and diving and watching there progress really makes me proud.




Josh went from doing cannonballs a year ago to being able to throw a reverse double tuck and placed 12th (I think) in the Bolles Invitational meet last Saturday.



Shane’s and I have raced in the pool every year for last 5 years. Until last year the old man still had the advantage but not anymore.




He has reset all of his PR’s this year already and the season is still early. In his last meet he went 2:03.1 in the 200 free, 5:47 in his 1st attempt at the 500 free and jams out a 24.1 50 free and a 54.6 in the 100. I have no chance anymore and I couldn’t be happier. I can only imagine how cheap college would be if he really practiced :)

By the way – C-bone – not sooooo impressed :)



I think that is all and if I missed anyone I apologize.




No geek stuff here.

I was going to write a entry that would have made my pocket protector proud but my coach wrote it and I can’t come anywhere close to explaining it in level that he does…if you want a really good read, check out Alan’s Blog at http://alancouzens.blogspot.com – he is really one of the smartest people I know and can explain REALLY technical concepts at an understandable level.

So with my pocket protector safely back in its holster I am going to take a chance and do the Lieto challenge again.

Chris spoke at Trek Store of Jax awhile ago and he challenged all of us to take a goal and “put it out there” so that you would be “held accountable”.

Well – here it is – kinda like ripping off the band aid…I know this is gonna HURT

I want to go 3:22 off the bike in Florida…that’s it…it’s out there.



Oh boy – now I don’t feel good :)

Actually I really like Chris’ philosophy – it is not bragging (because I haven’t done it yet) – it is not cocky (because REALLY I am not sure I can) – it is a goal – pure and simple. If the day brings good conditions and I am descent shape after Kona – I will try and smack the clock in Florida.

If I don’t make it you can tell me “better luck next year mate” or “Hey shawn – nice marathon time – you suck – next time shut your pie hole” :).

Not putting a goal out there in an endurance event like IM allows too many deals.

The miles 80-112 on the bike are all Monte Hall – let’s make a deal.

On the run – the Monkeys keep handing you briefcases and then laugh their a$$es off as they open them and they all contain $1,000,000 :)

Nope – it’s out there - no deals.

Just – go out and do it – or fail – simple.

So – if your not doing anything November 1st and you want to see or follow my suffer-fest…show up and watch me blow up :)

I can promise you this – it will be an all or nothing event – Medal or Medical – you gotta dig the pain – 6 weeks and counting :)




No rants from me this week – but a “guest” rant from Joy Murphy…



So I do not have a blog and this is just a must share:
I plan my 21 mile run today on a Wednesday b/c I am doing the MS150 this weekend. I recruit 2 people to run with me. One friend who is training for a marathon in 4 weeks in Ohio and runs a great pace ran with me for the 1st 13. She comes in to use the bathroom before we go and my wonderfully behaved dogs try to attack her. So she walks outside to wait for me and I grab my fuel belt, calm the dogs down and walk out of my door to my garage and close my garage with an automatic key pad. We run 13 right on pace and come back to my house and the 2nd shift (Regina) meets me and we run the last 8. I come back home, open my garage door and go to open the door and it is locked! I have never in my 8 years of living there locked this door so I know I did not accidentally do it, so it must have been my wonderfully behaved dogs going crazy and jumping on the door and locked me out. Luckily Regina has a cell phone and I call my mom (Jimmy is working in OP and is of no help) and we drive to the northside to meet her to get a key. I come back home starving and grouchy and sweaty....the key does not work! As I am ready to eat dog food b/c that is all that is in my garage, Regina drives me to get a bagel but then has to leave for work. I had made some calls while I had her cell phone to get a locksmith to come out and am drinking out of my hose I decide to use my skills from growing up on the northside and used a hanger. After about 15 minutes...I broke in! I felt like superwoman at this moment! Now I must go swim!

BTW...does anyone want a dog? She does tricks!



Lastly from me – my sister Miah is hilarious...



She is a diver turned triathlete, begrudging cyclist and soccer mom…she wrote to me about an email I sent on the Cervelo sale – I laughed:

OHhhhhh...I thought it was a cocktail...I was going to order a Cervelo on the rocks with a twist of lime:) Hope the ride was good I am off to soccer ...no I will not be texting while driving there and I resent the stereotyping. Your sister

Results and Rants

Life is back to normal – I get to rant :)

1st Results

It was the second weekend in a row for the Iron Buttz and this time it was Wisconsin.

Cheese Heads and Bratwurst and 140.6 miles – what more could you ask for :)



Vann Simmons from Amelia Island headed up to Wisconsin in the best shape he has been in years.

He did ALL of the work and then some.

Vann is an incredible cyclist and logs a LOT of miles and has great speed.

His swim and run are solid and if he put it all together - he knew he would be in the top ranks.

Sunday Vann hit all of his goal splits – almost spot on.

He swam a 1:06 and change, biked 5:34 on a VERY TOUGH course and ran a 4:02 marathon for a 10:53 – 40th in his age group – FANTASTIC JOB!!!

It is absolutely great to see someone set goal times and just NAIL THEM – really nice Vann – enjoy the recovery and safe travels home.



On the left coast, VMS Client #1 had a much shorter day but very similar experience at the LA Triathlon.

Paul Cantin has raced this event over the past few years and every year he gets better.

This year – TOP 10 in his AG with a new PR.

LA has only a “few” triathletes so the competition is tough.

This is also the race that made the top 10 photo shots from last year magazines – 6 foot shore break and the racers are heading out into it. Yeah – that is “normal” California surf.

This is a premiere course with a TOP NOTCH field and that is a great result – Congrats Paul – back to the grind – Clearwater is in 9 weeks :)


In the shortest distance and the shortest competitor category – Carabba’s Summer Run 5 mile race was held on the beach on Saturday night.

For JC, this would almost not be worth noting if it were not for her warm up ride.



JC joined the Iron Buttz and rode 112 miles with us in the morning and then went 32:01 for a 4th place overall finish 7 hours later.

And no, I didn’t suggest, hint, think, infer, condone or intimate that I thought this was AT ALL a good idea :)

JC and I have a great coaching relationship, I tell her what I think, she does what she wants and gets GREAT results – I am not sure I am necessary but if she lets me call her a client – I’ll take it :)

Shortest Competitor – what - did the midget race?

NO – not the midget – VMS only has 3 TRULY sponsored clients and the ONE – THE ONLY – C- BONE was on the start line.

His annual training plan was in place.

His base season – solid.

His build up – perfection.

His taper – spot on.

His warm up – just like Lance.

He was focused.

He is tapered.

He was ready.

He was in the moment.

It’s go time.

(Real version – “Dad – can I race that race?” I look at my watch…4 minutes until start time. Let me see…Dad sprints over the sand dunes taking out 4-5 people in the process – slaps $12 on the table signs and form and is back in 2 minutes 30 seconds. Pins attach numbers to his surf shorts – t-shirt comes off and the Dude is on the starting line with 1 minute to go – NICE :).)

Coen ran and finished the 1 – mile fun run in fantastic form – he was all smiles and I think even gave the crowd a little “raise the roof” salute in the chute.



Mom and Dad were all smiles too – it was a VERY cool finish.



On yeah – I ran with him and the only person I know that has worse pacing is the sinker. Coen was sprint – walk – sprint - walk – sprint – ok – you get the picture :)




My 1st medal :)



Rants albeit a very short one.


It is 9/9/08 and it is Josh’s Birthday - he is 15 - the roads are no longer safe and he is smiling :)

Traditions in our family are pretty important to me and also apparently to the boys.

I told Josh last night "Happy Birthday" and that I was heading to the gym in the morning.

He gave me a kinda – WTF look.

Then I remembered – “Dude – you want Birthday breakfast? – I’m sorry – no problem – Donuts at 6am :)”

For as long as I can remember – probably when I was 4 or 5…

Dunkin Donuts was THE Birthday Breakfast.

My Grandfather used to take me there…it was a long drive…but it was worth it.

So – this morning – 5am wake up – 5:10 head to DD. Pull up to the drive through and hear…

“Velcom to Dunkin Dunkin – I take order please.”

I am thinking – there is NO WAY that I am going to get what I want through this speaker and broken English – I need to go inside.

Besides it’s Dunkin Donuts NOT Dunkin Dunkin.

I pull around – the inside doesn’t open until 5:30 – nice. Back to the drive through…

“Velcom to Dunkin Dunkin – I take order please.”

I say “Medium Coffee with cream and 2 splenda and a dozen donuts”

“Sir, thank you Sir – please pull up Sir”

I am thinking – what kind of donuts am I getting – never mind – I will unscrew this at the window.

I am greeted by a VERY middle aged Asian woman who is throwing more Sirs at me than a Marine Corp Private on Paris Island.

She gets my Coffee and gets my donuts and it replaced at the window by a middle eastern man with a HEAVIER accent and donut all over his hands to take my money and give me more “SIRS” and Thank you’s.

I am scratching my head.

This is Florida – northern Florida – home of red necks and barbecue.

Who hired and put these two on the schedule at the same time?

It must have been the managers last laugh as he turned in his keys and quit.

This is NOT “Dunkin Dunkin” it is Dunkin Donuts and you need to at least know and be able to say the name of where you work. PLEASE.



Anyway – my coffee was actually good – the donuts great and the back of my head sufficiently scratched wondering what were the managers thinking.

I guess I will wait until the next birthday to experience this again…until then it’s Bucks.

Flash back – Sunday afternoon – 3:30pm – 93 degrees – drive to the Starbucks drive through with Josh, Gabe (I think we adopted him but I don’t remember signing the paperwork) and the Bone for Frappacinos after the skate park.



“Welcome to Starbucks would you like to try our Perfect Oatmeal?”

Dude - It’s 93 degrees in the middle of the afternoon – WTF?

I am going back to Dunkin' Dunkin' :)

Results and Raves

...sorry no rants this week…

Shaved Leg Tough Guys

Curtis Long and Karel Sumbal had fantastic results in the ATL this weekend with Curtis taking 2nd in the Crit on Sunday and Karel placing 14th in the 100K on Monday. This race is “real” deal and the final sprint was over 50MPH.




Congrats to the Lindner team!!!

Tri Guys can run

Paul Cantin, VMS Client #1, took 2nd in a 5K in Rancho Santa Margarita, CA with an 18:36 (5:59 average) placing him 2nd in his AG and 24th our of over 1000 athletes. Congrats Paul!!!


The BIG show on the O-HI-O

Hercules and I rolled into “Lewey-ville” late on Saturday and proceeded directly to 4th street live to get our grub on. Starving from a couple of plane rides we rolled into Hard Rock and they were on an hour wait at 9:15pm and this was just from the local’s.

We opted for the Bar at TGI Fridays and got our spectator “pre-race” meal in – chicken sandwiches and LOTS or fries :) Hey it is hard being a Sherpa and we needed to make sure we were fueled up.



Sunday morning started INCREDIBLY early as the IM Louisville start is a time trial start were the athletes go off every 3 seconds. It is 1st come first serve for the swim start so we got down to transition with Lyndon, Kellie and Carrie at 5:10am and it was a 15 minute walk to the swim start.




Sitting around for close to 2 hours before the start you get to see a LOT of people freaking out. Really Freaking OUT!!!

Our 3 were NOT part of this – they were calm, cool and collected.



The rest of the crowd was panicking enough to really make me wonder (silently) why the hell would anyone do this?

Seriously, 90% of the people out there are NOT going to be even close to front.

They are going to suffer all day and for what? Bragging rights? Personal Bests?

It was actually a little unsettling. I was starting to wonder why I do this distance?

Hell, it is stupid to train as hard and as long as we do. It’s NOT healthy, in fact it’s probably UNHEALTHY – it’s not good for our jobs, not great for our families, why do we do this?

I must have been thinking about this for a while as Hercules said – “man – your quiet”. I choose not to relay out load my inner voice and just chalked it up to 3:40 wakeup.

The bugler played his tune – the gun went off and so did the iron lemmings one by one into the river…




We strolled back down to the swim exit to watch T1 – send them off.





Once they were off, we figured we would go for a run on the bike course to check out the riders. Let’s just say Hercules and the map didn’t coincide and we ran close to two hours and the only people we saw on the course were the 2:00+ hour swimmers.

Hercules, not known for “inside” voice wondered "outload" the benefits of an aero helmet on a 220+ pound athlete on a road bike after a two hour swim…I just said “be nice”.


After figuring out we could not watch without running 22 miles one way – we decided to turn around and watch T2.

Then the drama started.

Apparently my phone had been ringing off the hook with family, well wishers and worries (me soon to be included on that list) wondering what was up with our crew. Lyndon was not showing up at all and Kellie had only a swim time. After trying to contact anyone and everyone who would talk to us the organizers finally said you’ll just have to wait it out.



Around 5:45 into the bike we found Lyndon’s bike in T2 and realized we had somehow missed him. At least we knew he was on the run and that was good news.

The midget was still missing and when she showed up at 6:30 into the bike she was without her chip. An overzealous volunteer in the T1 tent ripped it off and put it in her bag for her.



We got her another chip and on to the run.

Hercules and I took up our “post” at the turn around point and started crunching numbers.

Lyndon was in 33rd coming off the bike but was running REALLY strong and he had a BUNCH of guys in front slowing down drastically.



Kellie was somewhere around 13-16 off the bike and was running smooth.

Carrie (Kellie’s twin) made it off the bike at 7:21 and was running 10’s which is FANTASTIC for the training she was able to get in and this being her 1st Ironman.


Lyndon finished up the marathon closing 20 places in age group and pass over 100 people to finish in 10:39 and 13th in his age group – ABSOLUTELY GREAT EFFORT!!!

He crossed the line – said hello to Lesleigh and slumped down on a park bench for a good long sit – he gave it his all.

After walking him back to the room, we headed out to find the midget and make sure she was ok and she was all smiles at mile 24 and still running strong. 1st and 2nd in her AG where the only people left in front of her and they were simply out of reach on the day.



Her marathon of 3:52 was one of the fastest amateur times of the day and she moved past 10 people in her age group to finish in 11:52 and 3rd place. Not to be out done by Lyndon, Kellie took a few minutes to sit down and then we put her in a wheel chair and rolled her over to medical.



Our broken Midget was repaired by the medical staff and returned to us in one piece.



After the two finishers had a chance to get cleaned up and the Sherpa’s picked up all of the VERY DISGUSTING gear – really – it was BAD – we headed back to bring in Carrie and then sit down for a well deserved meal.

Carrie was all smiles as she brought home her first time finish in 14:38 – CONGRATS CARRIE – YOU ARE AN IRONMAN!!!!



All the crew was all smiles, the goals attained and the tanks emptied.

My momentary confusion of the early morning as to whether all of this was worth it of not, completely resolved in the smiles of my friends and strangers.

The wide eyed deer in the headlight looks of the predawn still were now replaced by the quiet content of accomplishment.



Hercules and I had a BLAST!!!

It was a FANTASTIC EXPERIENCE and capped off by getting to see the Midget on stage accepted her 3rd place AG award in front of over 1000 people.



We are ALL so incredibly proud of the efforts these guys gave – all of the hard training they endured – the sacrifices they made and the results they achieved.


Kia Kaha – hey wait - you already did that!!!

Fay Fay Go Away !!!

Results

Right out of the blocks – RESULTS – we got ‘em!!!

2 weeks ago (yeah – I know I am little late with this one) – Tony Maniatis – aka Dr. Green Speedo did a tough guy performance that Rocky Balboa would have been proud of. All month long he was suffered with a nagging foot injury and he was very close to pulling out of the Timberman 70.3. His normal training load was reduced to only biking and swimming and almost no running. On race day though he decided to compete and finished up in the Top 20 of his AG and Top 100 overall with a 4:50 something and a very strong 1:37 run – congrats Tony – enjoy the off season and heal up !!!

That should have gotten him the tough guy award but skin wins and this weeks winner goes to no other than Billy Hart. The road surface in Nocatee had just been grated and Billy took a big tumble hitting the floor hard and donating some large patches of flesh to pavement. He pulled himself up, checked out his ride and finished up the last 30+ miles with us looking more like a rugby player than a cyclist. Billy stayed out of the pool all week but hit the water at the HOT this past weekend and was in the TOP 10 overall and 2nd in his AG with a PR. Tough Guy award goes to B. Hart.

Speaking of the HOT – Congrats to Double D – Danny Domingo – it doesn’t get any better than a wire to wire win and Danny crushed the field by 5 minutes. He has game!!! Clair (his wife) had a great race and finished 2nd in the women’s field – BTW – she still owes me $2 dollars :)

The VMS Crew and friends were out in force and bunches of great performances. JC came in 3rd OA, Joy had a PR of over 10 minutes, Vann hammered out 3rd in the 40-44 with almost no speed work as he has IM Wisconsin in 10 days, Aaron was 3rd in AG, Michael 5th, David 7th, Juan 11th and Carl 12th…awesome results!!!



In what will probably be overlooked by almost everyone checking the results except for the true geeks like me, one of the most impressive times on the course on Sunday was a relay bike split thrown up there by Jeff Kopp. I have been coaching Jeff for 9 months and there is no doubt that the guy is good, he has the work ethic and logs the miles and can suffer like a dog. Those are given. What you probably don’t know is that Jeff is a geek too and he looks at his power files and really has learned how to race a TT exceptionally well. We have tested – we have practiced and we have trained for TT’s for a lot of the summer in preparation for a 40K TT in October. This was “tune up “ race and I figured I would set him up a little with an “unreasonable goal” in the notes for the race and I put “:56 :)” in the comments…never really thinking that he would be able to hit that on rolling technical course but sure enough…56 and change!!! His normalized power output was actually EXACTLY what we predicted and his split was almost 5 minutes faster than the 2nd place cyclist and the relay got the win… Congrats Jeff!!!



Coming up this weekend (yes Hercules – this weekend :)) is IM Louisville and Hercules and I will be there to cheer on Lyndon and the Midget. They are both in the mix for Kona spots and I am 100% sure they will leave nothing on the course. Good luck and we’ll be there as IM Sherpa’s.

Is it just me or does the Midget make Hammy look mellow :)



Vann Simmons has IM Wisconsin in 10 days and he has REALLY ready for this race. His swimming is solid, his bike is fast and a strong run he will be in the mix. Good luck Vann – we will be watching.


That’s all for results, if I missed anyone, sorry, it was not intentional.


Rants



Fay pretty much screwed up everyone’s training last week and I was forced to log 11.5 hours on the computrainer - 244.5 miles and NONE of it outside.



If you think an hour is boring – try 2 hours Tuesday, 3 hours Wednesday, 1.5 on Thursday and 5 straight on Saturday. OH YEAH – IT SUX’D!!!

I love the expression – I would rather eat Bee’s – yeah – really – a bowl full of yellow jackets with soy milk before I do that again.

Mix in 6 miles on the treadmill – more boring TV and 10 miles on treadmill on Friday and I was cooked.



By the way – in case you didn’t know…World Gym is not really a Gym…it kinda like the Ocean Club in workout clothes and I am just guessing that I missed the sign that said no sweating.

The Jacksonville “Ballet” Dancer in full make-up, Capri pants and no sock Nike Fashion sneaker was HIGHLY offended at my sweat rate and smell.

After the week I was having I just embraced it – put on my Eminem and poured half a water bottle over my head all flash dancer style as I finished up mile 9 of my 10 mile tempo run.

Yup – 10 dollar entry fee – that $1 a mile and I was not cleaning up after myself :)

I said goodbye to Savannah, thanked her for inspiring me and squish squashed my way to the Ark and rowed home…


What did Fay do to JAX – it dumped rain and wind for 72 straight hours.

We lost a few trees in our neighborhood…streets were filled with leaved and debris but more importantly:

I ran out of dark corners of my mind to explore and they are not nearly as scary

I ran out of movies to watch but I am almost caught up on Generation Kill – the best show on TV right now.

I now know all of the CNN anchors by voice and even watched the Aviator – yeah I know – the irony is quite ironic :)

I also realized that I do not want to do that again anytime soon…




Oh great Jim Cantore is on my plane – NICE– say hello to Gustav…

Hello Gustav ii!ii :)