The 2008 season is over for me. Now is a time for:

• Increased family face time
• Reflection of a year past and using those thoughts and knowledge to become a better person and triathlete
• Setting sights on the way ahead and the loftier goals of next season.
• Getting my knee repaired and doing everything possible to be back at 100% 

Chesapeakeman Ultra Distance

2.4 mile swim – 112 mile bike – 26.2 mile run

Race Report

The morning started early with a 3:00 a.m. wake up and 45 min drive to Cambridge, MD. A lot of planning was required for this race because T-1 and T-2 were at complete opposite sides of town. Bike gear bags, run gear bags, special needs bag, all needed to be pre-positioned. Also, during the few days prior to the Saturday race, there was speculation they may cancel the event due to weather, as hurricane Kyle was a Cat. 1 centered a couple hundred miles adjacent to the Maryland coast. In the end, the race organizers only changed the swim course from a point to point route to a safer 1.2 mile loop to be done twice. Nevertheless, the foul weather played a significant role throughout most of the day. 

Swim: Water temperature was 70 degrees at the 7 a.m. gun. Daylight was just beginning with heavy cloud cover. Just about everyone elected to wear wetsuits in the salty ChoptankRiver. I had a good start with minimal battering from any of the other 200+ swimmers. I was somewhere in the middle and to the inside track. I kept focusing on breathing every other stroke to get started and into a rhythm and easy heart rate zone, heeding all advice not to go anaerobic at the gun. It worked well. Within about 10-15 mins I was into a nice pace and started bi-lateral breathing and making each stroke long and clean. Initially, I experienced almost complete loss of visibility because my swim goggles fogged up so badly and also it began to pour down rain. Though the buoys are some 6-7 feet high, it all but disappears from a distance at water-level. Sighting became difficult so I followed the swimmers in front of me, for the most part. The current and wind pushed the pack down to the first orange turn around buoy. Once I was headed back, into the current and wind, it was obvious the choppy water was going to slow me down a bit.  With first loop done, I  was able to briefly stop and cleaned my goggles. From then on I had no further visibility issue. I stayed in control and kept close to the inside line all the way to the last buoy. I only slightly bumped into a couple other swimmers during the entire swim and for maybe 30-40 mins was able to stay perfectly behind one swimmer whose feet I could barely make out in front of me about a two or three feet away. Coming into the boat ramp swim finish was a great, but a bit dizzying once I stood up. I was pleasantly surprised at my time 1:24:53 (10^th place in my age group (AG))

Transition 1: Grab my bike gear bag and into the changing tent with a couple dozen other guys, strip the wetsuit, put into a bag with goggles and cap, on with the bike shoes, helmet on, and out into the misty rain and the bike rack. All nutrition onboard the bike and out I go in good time 4:58 (2^nd place out of T-1 in AG)

Bike: The bike course started with one short out and back loop of about 12 or so miles before going into the big two loop portion (much of which is used for the Eagleman 70.3)  through the Blackwater Wildlife Reserve. Skies remained overcast and sprinkles where off and on. At no time during the bike was I dry, per se’. For the first twenty mins I drank water, my one bottle of Ensure, and kept my cool. As numerous guys came up from behind and passed me I said aloud, but under my breath, “Don’t eat the paste…Don’t eat the paste” (see http://www.endurancenation.us/index.php for full explanation) in other words don’t do what everyone else in class is doing by bolting out too hard – pace myself. I found great use out of the permanent marker words I put on my forearms that morning to remind me not to be stupid - “BE SMART” on my left and “PATIENCE DISIPLINCE” on my right. It was a true mental exercise to hold back and not “race” everyone. I felt certain that I’d see those guys again somewhere around mile 18 of the run. The first loop seemed like it was taking forever. I started the nutrition regiment at around mile 15, a combination of Hammer HEED and a super concentrated paste of Perpetuem. Thirty miles in, or so, the course suddenly puts you in the middle of the wildlife reserve. Flat marshland as far as you can see. That marsh was also spilling over from all the storm activity. For stretches of road at a time the road was washed over by the marsh water. At many points it was more than foot deep. On a few occasions my front tire was splitting up schools of fish. Certainly not something you normally deal with while cycling. One fellow triathlete cheerfully commented how 'we should all get credit in the swim' while traversing this section. A few times the sun did pop out (as evident by the sunburn marks on my back) but I suppose if I had to choose the lesser of two evils, I’d choose the cooler overcast rain over blazing sun. At mile 45 I needed to go and an aid station ahead had a port-o-potty (despite my training successes of peeing while riding, I couldn't do it today for whatever reason). I could sense my inner thighs cramping up so I downed a couple Endurolytes which worked. A minute there and back out…but wait, not so fast. I heard the dreaded sound of air escaping from my rear tire. I was sidelined for a short spell. I guess, I was 15 min changing the tube. Trying to remount the tire, I encountered an issue where the rim wouldn’t properly seat back on the frame (later I discovered the small spring had hung up and was jamming the rim up into the notch). There were a fair number of flats on the course this day. Round the first loop and seeing the High School/transition area was a good mental pick me up. Off the bike for special needs, refueled and back out. Second loop was a bit tougher due to sporadic downpours, a lot less sightings of other riders (only saw a couple cyclists for hours at a stretch) and back around to the marshland tidal surge, only worse this time around. Miles 85 on, my dairy-aire was screaming bloody murder. All the wetness created unusual and unexpected chaffing. In trying to properly gauge my nutrition, I was calculating distance on my bike computer. As I was coming into transition to finish the bike my comp read 109 miles. I’m sure the course is 112 and my bike computer was off for one reason or another. Being my first ultra/IM distance I was unaccustomed to the personal service of a volunteer taking my bike and helmet when I dismounted and I walked across the timing mat and then she racking my bike for me. Indeed, very nice. Not to terribly shabby considering my first attempt to pace at this distance (though my actual time moving on the bike was 6:43 according to the bike comp, means I lost some twenty minutes for the flat and the few pit stops) 7:06:29 (15.8 mph avg. /14^th place in AG)   

Transition 2:  Once into the changing tent, right away I was offered water/Gatorade by a volunteer took a seat and prepped for the run. There were two guys who came in after me, each of us first timer ultra distancers with one saying “what a merry-go-round, eh?”. It was a small relief to strip off the tri-suit for my running shorts and top. With fuel belt on with a concentrated supply of more HEED, E-caps, and what’s left of the Perpetuem (which is getting a bit stale at this point). 8:06  (11^th in AG)

Run: By this time the roads were beginning to dry up a bit, but still considerable cloud cover, which was fine as it kept the now late afternoon sun from beaming down. I, again, resisted going out too fast on the run at the beginning. My legs felt remarkable well at this point. The first couple hundred yards I recall saying aloud “yeah, baby!” I was feeling stronger than I expected. Also, unexpected, was the lack of distress normally felt from a bike to run transition. Too easy on the bike or may have been the longer transition that relieved this (?).  The run is made up of three out and back loops (approx 4.5 miles out) on a flat road with no trees to speak of and farmland. Aid stations (4 in all) each mile or so. Normally, I despise the multiple laps thing (at least, in training I avoided it). However, my strategy for the run fit well into this course layout. By all accounts, everything, since the start until about mile 18 of the run, is done so you have something left in the tank to finish those last and final eight miles. It’s where many are reduced to walking and at best a walk/run/walk. I winced as one competitor I ran past was asking the motorcycle support person for a lift back during his second loop. So close, yet so far. Being how each loop is approx 8.6 miles that meant the last and final loop is where it all comes to fruition. Since January this year I have been training for those last eight miles. But I had 18 miles ahead of me to get there. I stayed at a pace that I thought I could do all day and ran by feel versus 'time per mile' and drank water from every aid station in combination with my HEED flask. The first out to the turn around felt like I would never see it. Once there, and on the way back to complete my first loop, I notice most people were running, with a few exceptions. I kept a very focused state and good pace.  Only a couple of runners passed me and they looked like Ironman vets close to finishing. I issued encouragements as they bounded ahead. I one the other hand needed to get the first loop done so I could start the next. I coasted into the transition/special needs area to the sound of my race number being shouted down a relay line for my special needs bag to be placed out. I was met by a terrific little guy of about 9-10 years old who, with two hands, expertly passed off the bag and then felt the desire to ask twenty questions as I prepared my flasks for the second loop. Thankfully, they were yes/no questions. Twilight was setting in by this time and the mosquitoes started to come out. I didn’t plan on that. For the second loop I had to really concentrate on making it out to the turn around. The number of triathletes on the course started to thin out, either by attrition or finishing. I kept wondering what loop everyone else was on. At mile 13 I was starting to feel the full effect of an IM distance triathlon. Oddly, my toes began to ache, something not experienced in any previous race or training (subsequently, my right toes are now black and blue under the nails) and I could feel some serious cramping coming on. I had pre-packaged tiny baggies with two E-caps each and decided to take a package each hour, or less going forward.  I had a strategy for the first two loops; but the third and final loop was completely uncharted territory - the plan was to simply gut it out. Coming through the special needs area for the second and last time I was met by my wife, Dolly, jumping up and down, yelling, and taking pictures. A sight for sore eyes, for sure. She wanted to help me with refilling my flasks and I (rather pointedly) told her not to help for fear of a penalty, or worse, disqualification.  She forgave me later. With her encouragements echoing in my head, I left out for the final miles. It was now dark and I was given a glow necklace which I put around my hat. It bounced around too much around my neck. Then up along side me trots an older gentleman with a headlamp on (obviously a veteran racer). At a time when I thought I needed solace and to be hyper-focused he began chatting away. We ran side-by-side with him doing most of the talking for about three miles before I needed to pitstop at a port-o-potty. His pace was only a tad aggressive for me, but I thoroughly enjoyed his up beat spirit and his unspoken willingness to drag me along for a few miles. Thanks, John.  Nightfall had arrived and the amount of flying bugs I was colliding with was crazy. But today, I was the windshield. At this stage, I’m was willing myself from one aid station to the next, walking through each, downing water and taking in some cases drinking warm, salty chicken soup even. “…do not stop running…do not stop running…do not stop running…” was what I was reduced to. With 3 miles to go my right knee was almost finished, with the left one close behind. The thighs and calves were certainly screaming, but not as loud as my knee. But, I just knew I had enough to finish “…do not stop running…do not stop running…do not stop running…” I continued the regiment of HEED nutrition and water up till the last aid station, or what I thought was the last station. A miscalculation on my behalf had me thinking I was coming though the final aid station and only a mile remaining. Imagine my thoughts when I asked “you guys are the last station, right?” and the answer was “No, second to last, but you only have two miles to go!”  Hey, what's 10 more minutes of pain and agony after 138 miles?  Mental fortitude had brought me this far "...do not stop running…” Coming down the stretch, Dolly was right there with arms full of bags, bottles, and gear. She knew who I was running those last eight miles for and now the finish line was in literally sight. Onto the high school track field for a final ¾ lap, under the bright lights, with Dolly saying she would cut across the field and meet me at the line. I can’t say I recall what I was thinking for those final 40 seconds other than ”do not stop running…” With the race director Rob Vigorito shouting over the P.A. system my name, home city, state and that “you...are... now... a Chesapeakeman!”
5:11:35  (8^th place in AG 11:54/m pace)

Total time 13:55:59

(9^th in AG / 75^th male to cross the line / 90^th place overall).
 
Post race comment:

I want to congratulate every single triathlete who entered the race -- job well done!. Moreover, thank you to all you triathletes that took the time and energy to give me a small bit of encouragement as passed one another. I hope that I reciprocated the favor in full to you and the others on this day.

I can not say enough great things about the on course support and how amazed I was by each and every single volunteer. Simply remarkable. Lastly, to the wonderful and encouraging woman at the final run aid station handing out water. It didn't dawn on me, until much, much later, that you had body markings of race numbers on your arms. You were a competing triathlete that after finishing this grueling race went a mile out to an aid station to help hand out water and bring people in. That, to me, personifies this beautiful sport. 

Dear County Executive Callahan,

As a native Annapolitian, born, breed and schooled within the borders of Anne Arundel County, I routinely boast of my fortunate association with this area - until now.

I am ashamed of Anne Arundel County and it's officials at the handling of the Annapolis Triathlon this year. As a participant in last years event, it was my introduction into the multi-sport lifestyle and I haven't looked back since. In a few weeks, I will take part in my seventh such event, a Ironman distance race in Cambridge, MD. Personally, I (and I know many others like me) schedule events several months, to a year, in advance and plan rigorous training schedules to specifically target specific races. By summarily refusing to work with this race committee, you have effectively destroyed hours upon hours upon hours of mind-bending, physical training. Training that takes us away from our family. All for the opportunity to compete with and against our peers and to be better persons for it.

Mr. Callahan, the multi-sport community embrace their races and the cities and areas that host them. Reciprocally, every event I have been to in my short history with Triathlon, the city and area embraced and welcomed the athletes. Your actions are a gigantic black-eye on a otherwise spectacular event and venue. I do hope there can be some reparations made for a 2009 Annapolis Triathlon event.

Your inability to work with the 2008 Annapolis Triathlon race committee is an example of your leadership. It will be remembered at your next attempt to run for a public office.

Respectfully,

Rik Kirchner

Race report from The Spirit of Morgantown Half Ironman Distance.

Firstly, congratulations to fellow Loop'd triathlete Joe Yorio  http://www.loopd.com/Members/CincyExpress/Default.aspx on his placement at this race. Fine job.

In brief:

Swim- at last minute (afternoon prior to race day while taking a warm-up swim in the river) I decided NOT to go with my wetsuit. I do believe this helped me. Goal time 40:00 Swim finish 48:02. The extra eight minutes? 50 % likely sighting (the narrow course did allow good alignment by just following the river banks, but I still found myself having to correct more than I cared too) and like Nemo a very intentional controlled pace and breathing but that was routinely interrupted by other faster swimmers. That's tri-swimming.



T-1 - Comparatively with everyone else pretty good at 3:47. I wasn't trying to be fast just smooth. The long distance from swim exit to transition, for me, allowed a good recovery. Felt on pace and in control getting on the bike. No fancy shoes in clips, just trotted to the mount line and off.



Bike - Shooting for a 2:45 for the bike at a 21.0 avg. pace. Came in at 2:55 at 19.1 avg. This was the first time to ride this distance. Ever. Very early I fell into a cohort of three others. I know enough not to ride someone else’s race but two of the three stayed with me for 95% of the bike while I tried to pace myself (the other 5% was the when the gentleman took a nasty spill at one of the turn arounds because of the wet and slick road and the female went out ahead in the final 8 miles). With 5 or so miles remaining (horrible road conditions...WV taxpayers are not getting their moneys worth that for sure. Holy Crap. I didn't lose just a water bottle, I think I left a vertebra back there) I stood up to stretch in prep for the run. :-|What the hell was THAT! Both my quads began cramping up like crazy. Crap. Not enough fuel / hydration?? I had set the timer to sound every 20 min to refuel. I stuck by it pretty close. (All products as prescribed for distance, weight, etc and well rehearsed in training bricks leading up to race day. I just know that'll be of question by some.) I thought I better catch up with the fluids. This is where it goes south, folks. Too much to fast.



T-2 - Beside the goofy jog into the transition because the thighs were screaming bloody murder. This went okay. My head was focused on the remaining run "...slow out...the legs will feel slower than actually are...RPE breathing..."



Run - Just at what point did I swallow the fully inflated basketball  that was now sitting inside my diaphragm. Incapacitated. Not completely, but I was avoiding the inevitable. My hopes for a 1:45/ at a 8:03 pace run was NOT going to happen today. To breath normally was a exercise in futility. I had legs to go, but couldn't get past the need to vomit, belch, and breath. I tried the two fingers to expel. No go. I'd had to let nature take its course. I could actually feel the intake of nutrition release through my stomach further down the system. But not fast enough. I was beginning to sweat more, as the sun peeked out every now and again. I was reduced to a walk/run. "...keep moving forward..." was my mantra. Tiny sips of water only served to exasperate the issue and lengthen any sign of relief. Because I could no longer take on fluids I was now getting into a danger area of bonking. The leg cramps multiplied exponentially as I ran a mile, then walked a mile, etc. I did have the fortitude to accept the change and make the best of a bad situation. Then, I turned the corner to be confronted with this asphalt wall. Is this a joke? I thought. I'd looked at most the run course and  even heard about "Devil's Hill" with the phrase "Gates of Hell" spray paint on the street at the bottom. I could of sworn I heard someone shout "belay on!" when I got there. I actually found myself doing the Z pattern up this thing. It put my quads in to shock. Looping down to the start/finish and... what do you know?...I only have to do the run loop one more time! Now, it simple was a matter of one foot in front of the other. The GI issue got no better, if not worse because I keep insisting on trying to get something in me a each aid station and the legs are hanging on by a thread with cramping.

Mile 10 - "C'mon, you've had boatloads of similar training days and bricks and didn't pull the plug then...you've been here before damn it...it's three stinking miles! ...run to that tree...walk to that GU wrapper...run to the bridge...walk to the aid station”

The last mile I was on the trail and what was once full of runners was now desolate. No one in front and no one behind. The sounds of the city around me was going on about business as usual on a Sunday afternoon. It's at these times that one becomes very introspective (i.e. "Just what the hell am I doing - why am I out here?") The questions are answered. For good or for bad. I found out some things in that one mile that I didn't expect and wasn't really searching for. After my second "accent" up Devil's Hill my groin muscle was apparently very jealous of my quads and calves and decided to join the fun. I was a sight to behold. The last couple hundred yards I put on a good face and mustered up a pair and showed some form for the finish line photogs. The gritting teeth at the line is not a smile, folks. 2:44 /12:33 pace.



Goal time 5:10. Finished 6:32:15. 209th place of 252 and 27th of 30 in AG.



........and I say with complete pride and honesty - I can't wait till next year to do it again.



Next up: Chesapeakman Ultra Distance with the Annapolis Oly for a tune-up.

Obvious or not, I've been tardy in my blog entries. Purposely.

Following the Columbia Oly distance race (see ‘humbled & depleted - but not deterred’) I needed to regroup, evaluate performance, and get in the groove. The latter being the most important. I remain simply astounded as to the importance of the mental game and its role on race day.

Yesterday was mid-week of my peak interval week. Then taper for two weeks before the Morgantown 1/2 iron distance. A planned morning swim was 4x400's at about race pace with 1:30 rest/recovery interval between each work interval for 1600 meters or about a mile total. I completed the first work/rest interval slightly winded, but okay. I started the 2nd interval and was a few laps in when things started to...fffllllooowww. That elusive sensation we all strive to hit. I felt like I could have gone on forever – so, I did. Lap after lap after lap, hyper focused in the immediate moment. At an average stroke rate of about 17 per 25m, it was nothing less than blissful. No fatigue and breathing perfectly in sync with my stroke. After logging 31,680 meters since January 3rd, I FINALLY feel what it's like to effortlessly slip through the water. I've worked so hard on the swim to get to this. I stopped at 168 laps (4200m or little over 2.5 miles) only because I'd be late for work meeting (the kind you do NOT want to be late for).

What was suppose to be a fast, intense, high HR 30 min training session turned into a one hour and twenty minute aquatic orgasm.

 There are some defeats more triumphant than victories.

Michel de Montaigne

French essayist (1533 - 1592)

Simply put -- the Columbia Triathlon kicked my ass. Smacked down by the expected hilly terrain and the swampy lake; the results speak for themselves:

116  755 RIK KIRCHNER  2:52:34 | 186  33:12 | 65 3:30 | 72 1:18:39 19.4 110 1:55:20 | 116  2:02 | 132  55:13  8:54

Putting a positive spin on it, I finished in the top one-third of 2300 entrants. I did well on the bike, but it doesn’t take a tri-coach to see where to focus my training going forward.

It was thrilling to see the Big Guy Pros out there. ‘Macca’ (2007 Ironman World Champion) was coming in as I was heading out on the bike. Me slogging up hill - him positively FLYING down hill made it only seem even more surreal. Those guys are amazing.

Off to the pool…and then to find some hills to run up (AND down) tomorrow.