Event Recap: Virginia Triple Iron

2012 Triple Ultra

Event 3:  Virginia Triple Iron Triathlon

Preface: This Event Recap dovetails into a series of Journal Entries that document my preparation for the 2012 Triple Ultra – 3 multi-day ultra triathlons in 30 days.  The Journal is posted on another site.  To read this Journal from Entry 1, go here.

Introduction:

This Event Recap discusses the third event of my 2012 Triple Ultra.  The Virginia Triple Iron consists of a 7.2-mile swim, 336-mile bike, 78.6-mile run.  This year, the event began at 7 am Friday, 05 October and concluded at 7 pm Sunday, 07 October.  (Participants have a 60-hour time limit.)

Both the Triple and the Double (which starts 24 hours later) are held on a short closed-circuit course in a beautiful setting – Lake Anna State Park, in central Virginia.  Continuous multi-day ultra triathlons are typically held on a short course – requiring participants to do multiple laps.  (I call this “squirrel cage racing”.;-)  This event uses a 5-mile out-and-back bike course (2 ½ each way), and a 2-mile out-and-back run course (1 mile each way).

Ultra triathlon events are sanctioned by International Ultra Triathlon Association (IUTA).  There are a handful of ultra triathlons held annually in Europe, with the “Big Daddy” held in Monterey, Mexico.  Monterey includes quadruple, quintuple, deca and double-deca distances.

USA Ultra Tri produces the Virginia races, with Steve Kirby as our wonderful race director.  The Lake Anna bike and run courses are considered the most challenging among the ultra closed-circuit courses in the world because they are unlit and include hills.  However the scenery is beautiful and we swim in a calm lake.  All other courses are flat and lit, and the swims are conducted in pools.

Personal History:

I have done the Virginia Double Iron twice in the past – 2007, 2010.  Both times, the event went well for me... through the first marathon.  In both events, I sustained injuries to my ankles and Achilles that forced me to walk the entire second half of the “run”.   In both, I was so energetically spent, it was difficult to keep moving forward to the finish line.  While I finished both, I did not consider either one of them “successful”.  I was reduced to a “death march”.

...And now I was taking on the Triple?

Preparation

As the final event of my 2012 Triple Ultra, the first two events served as stepping stones to this one.  (Read about these in the Event Recaps below.)

Throughout the Journal, I have documented my training and approach to this triple ultra endeavor.  The challenge was to transition from a training and racing program that focused on Olympic Distance Age Group National Championship (AGN) held on 18 August to three multi-day ultras – with the first taking place 08-09 September.  That’s a 3-week transition.  The total time-span from AGN to the Virginia Triple: 47 days.

Three of the Journal Entries detail my daily training for each of those 47 days.

Thursday, 04 October

I arrived at Lake Anna mid afternoon and set up my “pit area”.  I pitched a tent behind my canopy and laid out some bedding, assembled both bikes, set out my nutrition, organized my clothes – swim/bike/run, as well as lights for bike and run.

I checked in and attended the pre-race meeting, while I ate some oatmeal, raisins, soy protein and almond butter.

I elected to sleep in the tent behind my pit area that night, rather than driving to a hotel.  Not a great decision:  Chris Trimmer had started a Quintuple on Wednesday morning.   (Uh-huh, that’s a 12-mile swim, 560-mile bike, 131-mile run.) 

Chris was clicking off his 112 laps of the bike course – returning through the pit area every 20-30 minutes.  And his crew was animated on Red Bull.  They kept up constant conversation all night.  I did manage to get somewhat unconscious between 4 and 5:30 am.  However, I felt no need to stress over the lack of sleep – I was able to relax and stay warm.

Swim 7.2 Miles

Rising at 5:30, I found a spot of ground level enough to do my morning T’ai Chi.  I ate an orange, gathered my swim nutrition (enough for 4 hours), my swim and bike gear, and headed down to the lake.

I suited up – wearing a swim brief, my 2XU V:1 wetsuit (cut off above the knees), a 3-mil diver’s hood, 2XU calf compression sleeves (which would remain on for the entire race) and my goggles.

With just 11 competitors, the starting line is not your usual frenzy.  It’s a quiet lakeside gathering in the early morning dawn.  (No fog this year.)  We took a few group photos, and Tristan Vinzent (from Germany) played the National Anthem on his bugle.  Then we slipped into the water to begin our 18 out-and-back laps.

Low-key Swim Start

My ultra swim strategy is to use a relatively slow cadence, and focus on balance and hydrodynamics.  I often invoke the image of lying in a hammock during these swims.  However, I have to keep the cadence high enough to maintain warmth.  With the water temp and 75, maintaining warmth was not as challenging as the 10K swim two weeks ago at Stockbridge Bowl.

I had a “dark moment” about 30 minutes into the swim.  It was one of those “Why am I doing this? Do I have the perseverance to keep this up for three freakin’ days?”  As soon as this “mental weather” blew in, I recognized it.  I shifted into gratitude – for health, for wealth, for support, for the great weather, the warm water, and my companions on this epic journey. 

The dark mental front passed on, and I went back to lying in the hammock.  Every time I paused for nutrition, I offered some humorous comment on gesture and headed back out again.

I was doing 3 loops in exactly 40 minutes.  At first, this even included my brief stops to fuel and hydrate.  Towards the end, I admit, I did slow very slightly.

At 4 hours 6 minutes, I finished – this time 4^th out of the water.  While I was targeting a sub-4-hour swim, I wasn’t disappointed.  No doubt my ultra swim colleagues will frown on this performance – especially in a wetsuit – but the swim is well under 10% of the total event.  I had established my zen approach, spiced with some humorous banter, and I was ready to maintain that during the bike leg – which would probably last as much as 24 hours.

The transition took about 20 minutes – leisurely, but without any support crew.  (Betsy would arrive later that day.)  I headed out on my time trial bike for 67 ½ laps.  It was sunny and mild.  “What a perfect day!!  I am so fortunate!”

Bike 336 Miles

I settled into aero position and focused on a moderate cadence (84-90 rpm) at a moderate resistance.  I monitored the muscular tension of my quads, calves and knees to adjust my resistance (gearing).  After a few laps, I found I was averaging 17-18 minutes per 5-mile lap.  Feeling fresh as I rode, my mind was in “calculator mode” – constantly figuring how many laps, how many miles, what pace, when I might finish the first 112, when I might finish the entire bike leg, how many laps I might get in before dark... when I might finish the whole event.

I allowed myself to work that mental calculator for a bit, and then I would empty my mind and focus again on my cycling technique and my “pedal stroke mantra”.  Eventually, the mental calculator would kick in again.  That first phase of the bike was a balance of:  1) Using the mental calculator to create a structure for the Big Picture and where I was at that moment.   2) Using the zen mind to completely engage my kinetic intelligence for the sake of absolute efficiency, sustainable endurance and relative comfort.

My short-term strategy was to stay on the TT bike and strive to cover 15 miles every hour (including stops for bathroom, to re-fuel and to do some stretching).  My TT riding position is fairly “aggressive” (versus comfortable), but I was confident in maintaining aero position without building chronic tension into my neck and shoulders.  Warding off chronic tension – especially in the neck and shoulders – is critical for ultra events.  Chronic tension can impede posture, alignment and neural function, all resulting in diminished efficiency and increased agony.

I wanted to look good, and (as long I could) feel good!

Lookin' Good!

As I got more and more familiar with the road, I was confident to keep my head and eyes down without craning my neck to look forward.  The only downside was that I saw mostly asphalt and not much of the beautiful forest around me.  One of the advantages of using a short course with multiple laps (67 ½ laps for the Triple) is that I can refine my riding position strategy, as well as my gearing and cadence, so that (hopefully) I get more and more efficient. 

One of the 134  bike turn-arounds

There were a few sections of the course (ascents) that I designated on every lap to sit up and lengthen my spine, lead with my crown and keep my shoulders down.  Even down on the aero bars, I constantly used these same focal points – lead with my crown, lengthen the back of my neck, keep my shoulders in place and lengthen my entire spine. 

I also chose to stand on some of the ascents, using a moderately high gear and low cadence.  The standing alleviated saddle pressure and provided a stretch for my legs – even if only for 20-30 seconds.

I stopped once during daylight to eat an apple and some peanut butter.  Other than that, I rode continuously and used liquid fuels.  Since the course is unlit, I wanted to use very bit of daylight.  As dusk began to fall, I was afraid I might not complete the full 112 miles on the TT bike without needing to “light up” for the night.  (I had only equipped my road bike with lights.) 

A great bottle hand-off by my beloving Betsy!

However, all these metrics that kept running through my head made no difference to my body, to the event as it was unfolding, or to my “zenduring” activity.  I disengaged from the expectations and focused on grace and efficiency.  I did have to clip on a rear “blinky” light for the last 2 laps, but I was able to complete one third of the bike leg (112 miles) on the TT without lighting up.

I was now 12 hours into the event – with the swim and one-third of the bike complete.  I ate a yam and a yogurt as I switched my race wheels over to my road bike, checked the gears, and plugged in the lights.  I sat down (in a chair) for a few minutes as I finished my food and put on some warmer clothes.  I headed out into the dark on my road bike.

Wow, did that feel comfortable!  I felt so fresh, as if I was just getting on the bike for the first time.  (OK, except my groin.)  The bike change gave me a renewed focus as well.  With a compact crank, I needed to change and again refine my gearing on each lap.  And with the road set-up (and reduced winds), I was engaged in developing a whole new riding position strategy – one that I would use throughout the night... for the next 224 miles.

Engaging my calculator mind, I decided I would break every 12-13 laps (4 hours) for a 20-minute break to lie down in the tent and calm my neural system.  These 20-minute resting meditations would be a key element in my overall strategy to finish the Triple gracefully (unlike the previous two Doubles.)

So, after 13 more laps, just after Betsy showed up, I did just that.  I set my timer, laid down and concentrated on slow deep breathing.  Using this breathing, I articulated the flow of chi energy through my body, focusing on different areas.  This is a practice I have used many times as a form of napping.  Given my familiarity with this process, it was easy for me to reach the same meditative state even in these circumstances – with lots of activity and banter around me.

Every time I emerged from these “retreats”, I felt fresh and ready for the next few hours of cycling.  I usually ate just a bit of food – a yam and/or a yogurt and mounted up.  I used this pattern throughout the night for a total of three 20-minute breaks. I also elected to ice my right knee during these retreats, since I was experiencing pain just above and to the medial side of my patella.

 A view down Pit Row Friday night/Saturday morning

It was time deep in the night ride that a realization surfaced for me.  Everyone – the volunteers at the timing stations, the athletes and their crews – are so encouraging.  I kept hearing “Nice job!  Good work!”  After hearing this many times and reciprocating with words of encouragement, I had a realization.  “This is not work, it’s not a job.  This is how we play.”  So I began to respond “This isn’t a job, its play!  Nice play!”

Soon enough, I was not the only one saying “Nice play!”

My last retreat was at 6:30 am.  With the daylight back, I did not feel the need to lie down much after that.  I was focused on completing the bike quickly to leave plenty of time for the run.  However, I was also concerned about my knee.  With just 3 laps remaining on the bike, I did take a break for another “retreat” around 1:30 pm (now Saturday afternoon), with 3 laps left on the bike.  I decided to transition to the run with my body in motion, rather than from a state of rest.  So, I rode 15 miles after my retreat and transitioned to the run in under 9:00.

In that last 15 mile ride, I prepared my mind for the transition to running.  In the two Doubles I have done previously, my run transitions both failed, and results were nearly disastrous. 

In “single” iron distance races I am adept at dismounting from the bike and transitioning immediately to my marathon race pace.  However, this strategy – even with a slower projected race pace – did not work for the Doubles.  I decided to approach the transition with great caution and patience.

My bike time (including my retreats and breaks): 27 hours, 19 minutes.  As with the swim, my ultra cycling colleagues would regard this as pretty slow, but... I still had too...  

Run 78.6 Miles

My second crew member, Susie Morrison, had arrived around 9 am, allowing Betsy to sleep.  As I was lacing up my new Newton Distance Racers (I had worn only a few times) Susie offered to run with me.  I assured Susie that I would welcome her offer, but I needed to do the first few laps alone – so I could really focus intently on a kinetically intelligent transition.

(Note: This is/was the last year that run pacers are allowed for the Lake Anna Ultras.)

I started out walking, focusing on feeling how my feet contacted the ground, how they interfaced through these shoes with the ground.  I focused on my alliance with gravity.  In the first lap, I ran no more than one minute continuously. And I paid no attention to my watch!

As I ran and walked, I focused intently on where I felt tight.  I realized that most of my muscles were fairly relaxed, but the connective tissues that attach the muscles to the joints were tight – particularly around my hips and ankles. 

Here is my big take-away from the 2012 Virginia Triple Iron:  Connective tissues take progressively more time to lengthen back out for running as the duration of time in the bike saddle has increased.

This was my first time riding 336 miles (fairly) continuously.  While I could have started out running continuously at a steady pace as soon as I got off the bike, I am certain that I would have experienced the same result I did at the two Doubles.  I would have ended up injured, and reduced to walking – due to short connective tissues.  (Strained, sprained or ruptured Achilles, or ruptured Burses sack in my knee.)  But this time – if this injury scenario were to play out – I might not have enough time to walk 50 or 60 miles.

And what fun would it be to be reduced to a limp for that many miles?  This time, I made a cautious, patient and graceful transition.  By the second lap, I was running for 1-2 minutes at a time.  To my amazement, with such a cautious approach, I was maintaining a 15:00 mile pace.  Certainly not a world-class pace, but I would finish the event with plenty of time to spare – and enjoy some running throughout.

Feelin' fresh early in the run

The weather was absolutely perfect – sunny and mild.  I invited Susie to join me on lap 4 – confident that I had made a successful and sustainable transition.  By now, I had a specific strategy for the course.  I ran most of the flat sections, and all of the gradual ascents and descents.  I walked the more challenging ascents and descents.  I was particularly wary of the descents, striving to minimize impact.

The Newtons served me well – despite the limited mileage I had accumulated previous to this event.  My running gait is a mid-to-forefoot strike – landing on the outside edge of my foot.  The toe box is roomy, and the forefoot pods provide firm but adequate cushioning.  On the down side, the raised pods do narrow the overall width of the forefoot contact.  This is a consideration for night running, when the Triple runners are sharing a dark road with the Double bikers.  Everyone is a little “ethereal” at that time.  The runners are very close to the road edge.

On the subject of darkness and night, this would be my/our second night traversing the darkness.  As night fell, I prepared myself for the dark moments that can creep in with mental fatigue.  Those deep questions of purpose and sanity can arise.

However, I had established a sustainable pace and running gait, and I was confident in my ability to maintain a consistent pace in my run/walk.  This meant that I could continue my moving meditation.  I felt confident and elated.  It also helped that the run turn-around was staffed all night by an animated group, who played music, danced, wore costumes and glow sticks, and decorated everything – even the port-a-john – with glow sticks.

The run cycle was easy – run a steady uphill grade in the darkness – vigilant in the first part for the cyclists we shared the road with.  Then, turn off that main road and run a mostly flat stretch where we could run in the middle of the road – on a neutral camber.  Party through the turn-around, and head back towards “mission control”. 

With every lap, there were fewer bikes to contend with, and more runners to acknowledge – as the Double folks completed their 224-mile bike and embarked on their double marathon.

Betsy ran many of the nighttime laps with me, providing her calm and soothing support.  When we ran, we ran. (OK, perhaps a 10:00 pace?) And when we walked, we walked.  As discussed previously in both a Journal Entry, and the Event Recap for the Zendurance Ultra Tri Camp (Event 2), I had decided to maintain a real distinction between running and walking.  This was to preserve good biomechanics and not end up plodding and trudging.

I really enjoyed running through the night.  I “retreated” once for 20 minutes after my first marathon, and once for 40 minutes, two laps (4 miles) before the end of my second marathon – just before daybreak. The second break was prompted by soreness in a tendon on the outside of my left ankle.  I iced the tendon as I retreated.

My calculator mind had begun to mellow.  I was still monitoring my pace every few laps (maintaining 15:00/mile, 30:00 per lap), but my focus was on finesse.  This gentle approach was working very well – I was sustaining a pace, enjoying the banter with everyone (“Nice play!”) and feeling grateful to be a part of this remarkable scene.  I could not imagine a more satisfying experience.

Back out on the road, inspired by the dawning light, I experienced the ecstasy of being in the now – enjoying each and every stride and my alliance with gravity.  I was free of any concerns for distance covered or distance to go.  I was wholly absorbed in the moment.  My pace increased.  These were some of the fastest laps of the entire event.  This was zendurance at its best!

Around 9 am, it started to drizzle steadily.  The temperature had been gradually falling through the night and early morning, yet the weather presented no challenge or discomfort to any of the athletes.

Ah, runnin' in the rain!

Somewhere around 100 kilometers, I began to experience more pain in my left ankle and began walking without running.  I did not want to injure my tendon to the point where I would have to limp to the finish.  I was determined to finish this event with grace and strength.

I retreated again to the tent, icing my ankle.  Then I switched from the Newtons to the New Balance Trail Minimus.  The Minimus have no cushioning, but they fit my feet well and are not a “negative drop” like the Newtons.  (There is actually a rise from heel to toe with the Newtons.)

I headed back out to finish the event.  (I refrain from calling this a “race”.)  During the first two laps, I was still unable to run without pain that heralded the potential of injury.  I focused on sorting out my footing and getting a feel for the shoes.  By the third lap, I was able to run again!  I felt elated with the ability to move forward with short graceful flights once again.  Ah the joy of running!

I felt no rush to get to the finish line.  I was enjoying each and every stride – run and walk.  (Betsy commented that she was having trouble keeping up with me on the laps she accompanied me on.)  My focus was on gentle grace and finesse – yet I felt strong, grounded, confident. This is what had been lacking in the Doubles I had done previously.  Today, nearing the finish line, I felt robust.

I executed this journey as a work of art.  That is how I felt at Olympic Distance Age Group Nationals in Burlington 8 weeks earlier.  It’s also how I felt for the Shawangunk Double.  Nearly every stride, every stroke was conscious, efficient and graceful.  For me, the art arises from my alliance with gravity.

I glided across the finish line 8^th out of 11 participants – the oldest (wisest?) triple participant.  My time was a leisurely 56 hours, 39 minutes, 53 seconds.  (Swim: 4:06:10, Bike: 27:19:08, Run: 24:44:16)  I felt great satisfaction with my performance, and immeasurable gratitude for Betsy, Susie, Steve Kirby and entire race staff, and this beautiful location.

Finishing in style (and costume)!

Finish Line with Betsy and Race Director Steve Kirby

The two most incredible of achievements of the weekend:

First: My good friend Chris Trimmer completed a quintuple iron.  (That’s 10 times half-iron distance.)  He started Wednesday morning at 7 – completing 12 miles of swimming, 560 miles of biking and 131 miles of running – and finished in 102 hours, 41 minutes.  And he did run.  His splits: Swim: 8:24:09, Bike: 47:19:00, Run: 46:18:00.

 Chris Trimmer - Quintuple Ironman!

Besides the distance, what makes Chris’s journey so remarkable is that he had no other participants on the course with him for those first days.  There were no staffed turnarounds for the lonely nights of biking and running.

Second:  Dave Jepson set a new course record for the Triple: 39:11:37.  And in the true spirit of camaraderie and support that is so strong at these ultras, former record holder Kamil Suran paced for Dave on the run to help Dave beat Kamil’s own record of 39:55:28.

One More Post:

I will post one more discussion in this Event Recap Series soon.  I will summarize what I have experienced in doing this Triple Ultra.  Thanks to all of you who have encouraged and supported me.  More importantly, thanks to all of you who approach your training and racing (and your lives) with mindfulness and kinetic intelligence.  It does make a difference in the world.

Sponsors:

Hammer Nutrition: For superior training and racing fuels and supplements.

2XU: For superior triathlon training and racing apparel, wetsuits and compression wear.

Kurt Kinetic: For the best stationary bike training stand – the Rock and Roll!

Bicycle Depot, New Paltz, NY: For most excellent service and support.

Finger Lakes Running and Triathlon Company:  Also for most excellent service and support.

Island Health and Fitness:  Providing me with a great pool facility for training and teaching.

2012 Triple Ultra

Event 2:  Inaugural Zendurance Ultra Tri Camp

Preface: This Event Recap dovetails into a series of Entries journaling my preparation for the 2012 Triple Ultra – 3 multi-day multisport events in 5 weeks.  To read this journal from Entry 1, go here.

Introduction:

This Event Recap discusses the second event of my 2012 Triple Ultra.  The actual event we completed is not what I originally “forecast” when I first put forth in the 2012 Triple Ultra.  I begin this recap with a recollection of how this event came into being.

History:

Months ago, Bob Posey and I set our sites on “prototyping” the Trans Mass Ultra 320.0 – a 3 day ultra triathlon that would traverse the state of Massachusetts.  This event would be modeled after Hawaii Ultraman (although not branded as such):

-          Day 1: A 10-kilometer swim, followed by a 90-mile bike.

-          Day 2: A 171.4-mile bike.

-          Day 3: A 52.4-mile run (double marathon).

As with Ultraman, each day would be point-to-point, requiring a support vehicle to accompany each athlete.  The costs and logistics of this point-to-point format make it difficult to produce, and include an environmental “footprint”.

Inspired by what he knew of Hawaii Ultraman, Bob envisioned this race years ago – with the passionate intent of producing it as a fundraiser for a charitable organization that is addressing Duchenne’s Disease.

He shared this vision with me last year, and I was intrigued.  The race would start with a 10K swim in Stockbridge Bowl, a picturesque lake nestled in the Berkshire Mountains of western Massachusetts, near the New York state border.  The Day 1&2 bike rides would traverse the state from west to east and finish at the base of Cape Cod.  These rides would include climbs in the Berkshires, and classic pastoral New England scenery.  The Day 3 run, mostly on rec-ways, would extend the length of the cape and finish in Provincetown. 

From the mountains to the sea shore!  Sounded like a classic to me!!

Earlier this year, we set a date of 21-23 September – after the summer population had vacated the cape.  As Bob began to work out the logistics, it became evident that even if we staged this as a training event – rather than a race – it would still require a great deal of legal and administrative work that neither of us had the time or experience to complete. 

These legal requirements were also mandatory if we chose to team up with the non-profit charity for Duchenne’s Disease.  We regretted our inability to connect our event with this charity.

As the time drew nearer, I dreamed up the 2012 Triple Ultra.  Our Massachusetts event (whatever format it might take) would be the second multi-day ultra – falling two weeks after the Shawangunk Double and two weeks before the Virginia Triple Iron.

While our dreams were shrinking, our sincerity and commitment were not.  This would be Bob’s first ultra (beyond iron distance) and first multi-day stage race.  Just after the Shawangunk Double, we opted this as a self-supported three-day event centered in western Massachusetts, rather than traversing the state.  This made it much more feasible – logistically, financially and environmentally.

Since I had already publically announced my 2012 Triple Ultra vision, and defined the second event as an Ultraman distance format, I felt compelled to complete the prescribed distances on each of the three days within the 12-hour time limit for each day.  If I failed to do that, I felt that I would fail my followers.

Reality Sets In:

Betsy and I embarked on our 4+ hour drive to Bob’s house after 6pm on Thursday evening, due to other commitments.  We arrived around 11pm – not exactly ideal for a quiet and restful preparation for an event that started early the next morning.

Our course for the first day was set, with the 10K swim and a single 90-mile bike loop that took us north and west into New York State, climbing the Petersburg Pass, and then returning south to the Stockbridge Bowl.

Day One:

Friday, September 21^st brought perfect autumn weather – cool, with thin overcast that was forecast to burn off.  We left Bob’s house around 7am, driving 25 minutes to Stockbridge Bowl.  There, we assembled and staged our bike gear before donning the wetsuits.

I have to say, it’s a good thing I didn’t go down to check the water temp when we first got there.  I might not have ever started.  For my skinny a&&, that water was cold!   Good thing I had put on a hood.  We began at 8:25 – knowing we would be able to complete Day 1 in well under 12 hours.  The swim was quite beautiful and serene as we swam the perimeter of the lake, though the sky was still overcast and offered no sympathy for the cold water.

Leigh Magadini provided kayak escort and GPS to verify the distance of our swim.  My companion Betsy also kayaked.  I was feeling pretty chilled after the first loop of 2.7 miles.  I wondered just how I would make it to 6.2 miles, given how I felt.  “Just take it one stroke at a time.” I said to myself. 

My friend Dave Barra, who swam the English Channel, monitors and maintains a stroke cadence – not just for speed, but also to maintain warmth.  (And he doesn’t wear a wetsuit.)  Keeping this in mind, I was very conscious of keeping my cadence brisk – to match the temperature of the water!

Somewhere along the second loop, I stopped getting any colder and seemed to reach a (dazed) equilibrium.  However, my hip sockets ached from shivering so much.  After the second loop, we had logged 5.92 miles.  With a short out and back, we were at 10K.  Yes!  

At 3 hours 25 minutes, this was quite a bit slower than I anticipated.  We exited the water and began the transition.  There must have been a time warp that I attribute to hypothermia.  It took us nearly an hour to transition.  (OK, it took me that long.)  Anticipating the mountainous ride, I chose to ride my road bike, as did Bob.

I finally warmed up 45 minutes into the ride.  Ah!  It felt so good to be warm, I would have been happy to climb a wall with my bike on my back.  Our ride north, up and over the pass, was inspiring even though we were on some busy roads with rough shoulders that required focus and diligence.  As we rode, the sky cleared and the winds picked up.  We were conscious of a strong tailwind – knowing we would be encountering headwinds on the return south.

At this point, Bob and I were both focused on getting in the distance – and getting it done before dark (7:15 pm).  We hustled through the headwinds on our way back south – heads down.  We made it – just barely.  Bob’s Garmin verified the distance of 90 miles and indicated that we had climbed 6970 feet.  By the time we packed up and drove back, it was 8:30.

Just after 9pm, we sat down to a hearty meal of eggs, vegetables from our garden in Ithaca, and black beans.  We discussed Day 2.  We would stage from the house, eliminating travel time and making it convenient for nutrition, water and bathroom.  Bob had a loop planned out that would be less hilly than today’s ride, but was not sure of the exact distance or elevation.

I made it to bed by 11:15 – almost an hour earlier than Thursday night.  I arose again at 5:00 to do my daily 30-minutes of T’ai Chi.  After a light breakfast and tea, we were on the bikes by 7:15.  That gave us exactly 12 hours of daylight.  Since I didn’t know what to expect, I elected again to ride my road bike – as did Bob.

Day Two:

The sky was a moody overcast, with the sun glowing through a crack in the sky, just above a mountain ridge.  It looked to us like a jagged Jack O’Lantern’s mouth – appropriate for the first day of autumn.

Our bike route this day was... enchanting.  First we headed north and east, then circled west and south into Connecticut, before returning.  We rode quiet rolling country lanes, past farms and lakes, through numerous small towns – we even passed Arlo Guthrie’s Church and a pond that Meryl Streep owns.  It was the perfect showcase loop for this beautiful region where Bob has lived most of his life.  I felt so honored that he shared it with me. 

We completed the loop in 3 hours.  The GPS showed just over 46.8 miles and a solid 3,070 feet of elevation.  With a 15-minute break, we re-fueled and I set up my time-trial bike – switching the wheels and pedals from my road bike.  Since I plan on switching between road and time-trial bikes for the Virginia Triple, I wanted the experience of adjusting my biomechanics and positioning.

At this point, it was obvious that we were not going to ride a full 171.6 miles today, just to qualify this as a true Ultraman distance.  Time to give it up.  I was unconcerned.  It was no longer important or appropriate to impose a concept or a rigid goal on this epic experience – on this enchanting landscape and this moody day that brought dark skies and inner shadows, as well as patches of sun and brilliant revelation.  This was not about distance and time cut-offs – it was about the outer and inner journeys. 

Loop 2: Wildflower meadow in the background, planted by Meryl Streep

Loop 2: Riding the TT, posed in front of a sheep farm.

At no time did we dawdle or noodle around.  We stopped three times per loop for bathroom breaks and water fills – about 2:00 each time.  At the house, we limited our breaks to a max of 15 minutes.  We averaged over 15 miles per hour during our actual riding time and covered the course 3 times.  That totaled 140.6 miles and 9210 feet of elevation.  No failure here, just an earnest accomplishment. 

There were a few times during Day 2 where I felt a deep fatigue – one that really starts to wear on the mind.  I don’t recall feeling that during Day 2 of Hawaii Ultraman in 2006.  I have only felt it during the Virginia Double.

We completed our 3^rd loop at 6:05 pm – a 10:50 day, including breaks.  I was quite comfortable on my time-trial bike for the last 2 loops – despite the aggressive position.  This gave me great confidence.  In hindsight, it was a good thing I had ridden my time trial so much during the first week of my “durability” training, a month previous.  (Read the discussion of my 21-day training transition from Olympic to ultra at this link.)

I disassembled and packed my bikes and all my bike and swim gear into the car immediately after.  We sat down to our first meal of the day (a little earlier than last night) – no travel time and an earlier completion.  In my heart, I knew that our 3-day ultra was a great success so far – that it honored the energy – the mana – of this sacred area.  I was confident that our endeavor for Day 3 would do the same.

As we enjoyed another hearty meal of vegetables, eggs and beans, we considered our options for Day 3’s ultra run.  Bob had a trail loop in mind, near Stockbridge Bowl where we swam and staged on Day 1.  It would be somewhat hilly, with technical sections and it would involve driving the 25 minutes and carrying our clothes and nutrition from the van to our staging area. 

After today’s enchanting experience, I was looking forward to it!  I had absolute faith in Bob.  The location also put Betsy and I closer to the interstate, since we would make the 4-hour drive home, once we were finished with our “Tri State Ultra Tri” as we had now dubbed it. 

While I was very tempted to get in bed by 10 pm, I opted to post a 2012 Triple Ultra Journal Entry and respond to some e-mails.  In bed by 11:15, and up by 5... for the last day!

Day Three:

We departed the house at 7 am promptly for our ultra trail run, not really knowing how long the trail loop was, or how far we would run.  We just knew that we would keep it honest and earnest.  Once in the parking lot, we gathered our nutrition, water, extra clothing and (in my case) extra shoes and walked the 3-tenths of a mile to the loop.

I started out in the Vibram 5-Fingers, even though I was still dealing with the broken toe.  This meant I was “running” a higher risk of injury, but the higher stakes meant I had to be that much more mindful about every step.

We started out with a shuffle up the first hill.  Eventually, it turned into a saunter and then a canter.  With patience, our legs began to sort things out.  I felt surprisingly fresh – my legs welcomed this new movement pattern.  And running in the V5F’s is always energizing.

The trail had some smooth, almost flat sections, and plenty of slightly rooty and rocky sections, with lots of up and down, but very few steep sections – and (unlike American Zofingen’s run course) all of these were short.  The early morning light made sighting a bit challenging, so I had to exercise great caution in the V5F’s.  My choice to wear them was two-fold:  First, the minimal support and protection would encourage me to run very efficiently.  Second, the risk of injury “inspired” me to run slowly – a smart way to start a long run.

Reality Sets In Again:

As we ran that first loop, I began to look at the big picture of this weekend.  I came here expecting to stamp an Ultraman-distance format on to this landscape and “get it done” within the 12-hour cut-off of each day.  That would fit neatly into my 2012 Triple Ultra – and make me look heroic.  However, I gave that up yesterday during the enchantment of our 3-loop 140.6-mile bike loop.  (Hmmm... is there some significance to that distance?) 

And once I had let go of that, I discovered the beauty and the flow of the place, the wonderful fortune of my ultra brotherhood with Bob, and the generous offerings of support from my companion Betsy.  Originally, I had tried to persuade Betsy to stay home, assuring her that I could do the event without her.  Now I realized how fortunate I was, and how much commitment she had for us. 

Sometimes it just takes a couple of days of fatigue for me to finally let go of my hard-nose attachments!  I had moved out of my head and into my heart.  And it’s in our hearts that we are able to transform all of our training and preparation into the true spirit of “competition” – a petition for the empowerment of companionship.

Whether a self-supported event with friends, or a timed and sanctioned race – the true spirit of “competition” lives in both contexts.  It is a celebration of our health and power, of our limitations and vulnerability.  It is graceful movement through the enchanting and challenging landscapes of our wonderful planet-home. 

It’s revelations like this that motivate me to “go ultra”.

With this “surrender” from stubborn achievement to flowing revelations, my running changed.  It was no longer “knock-it-out and get-‘er-done” mode.  This was a humble, graceful spirit run. 

The visions began to rise up from my heart and flood my thoughts.  Such inspirations and realizations are precious, but this transformation had my mind wandering away from the task at hand, and did leave me with a few stubbed toes – including my recently broken one.  Usually, I am mindful and focused on each step, but I could not attribute this wandering to lack of discipline.  The imagination must flourish!

Dreaming Up the Camp:

We completed our first loop in 50 minutes, and consulted the Almighty Garmin: distance: 3.25 miles, elevation: unknown.   Pretty dog-gone slow for 5K, but such is the patient unfolding of the ultra approach.   With a bottle re-fill, we set off on lap 2.

The running was easy and soft.  I slipped back into my visions again.  OK, so we were not going to complete an Ultraman-distance event this weekend, but we were certainly creating a great event.  Our Day 1 swim and transition area at Stockbridge Bowl, and this Day 3 run loop were very close to Kripalu Institute – a well-known retreat facility. 

I began imagining a Zendurance Ultra Triathlon Camp, to support athletes in crossing the bridge from single-day iron-distance to multi-day ultra tri. Hmmmm.... 

We can convene on Tuesday night, staying at Kripalu.  On Wednesday, we can do a short zen-like swim in Stockbridge Bowl, and perhaps an easy ride and/or run.  Then we can have lectures on many of the topics I have covered in the 2012 Triple Ultra Journal on Wednesday and Thursday.  I can also include some short periods of moving meditation, usning the simple practices on my T’ai Chi for Athletes DVD.  All of this to prepare us for Friday, Saturday and Sunday: With quiet, empty zen-like minds, tuned, graceful bodies, and open grateful hearts, we can cover this three-day event – our Tri State Ultra Triathlon.

Bob and I agreed in our sparse exchanges that all of this sounded like a great vision for next year.  And yes, I stumbled a few more times.  After the third loop, I switched from the V5F’s to New Balance Trail Minimus.  Now I could run faster, with a little more protection for my feet.

Empty Mind, Zen Run:

We continued on into the day, easing through one loop after another.  After a few laps, my mind emptied of the visions and I went back to sounding mantras within my mind, in synch with my breath. This is my standard practice during long zendurance sessions.

The Almighty Garmin kept giving us the 3.25 (+/- 0.02), but never divulged anything about elevation.  I estimated that each loop included about 300’ of climbing.  Our times dropped down to a consistent 46-47 minutes per loop.

A lookout we ran past on every run loop.

I was diligent to either run or walk – instead of hanging out in the “grey-zone” of plodding.  My “plodding biomechanics” are not very efficient, so I wanted to retain a distinction between running and walking.  I planned to use this strategy as long as I can during the Virginia Triple Iron, 2 weeks later.  (We’ll see...)

Throughout the day, we kept a very consistent pace on each loop.  Neither of us experienced any nagging pains.  We were mindful of every stride.  (...OK, almost every stride.) 

I kept my caloric intake very simple.  I ingested ~100-125 calories per loop (Hammer Heed or Perpetuem,) with consistent Endurolytes intake.  At our re-fuel pauses, I ate a few dates or a pull of Hammer Gel, and continued on.  The lightness felt good, my energy stayed consistent all day.  Typically, we were just 2-3 minutes at the refill.

Weekend Theme:

If there was a “theme” throughout this weekend it was gentleness.  Gentleness is a vital quality for ultra endurance – especially if this is going to be an ongoing practice in life.  And, as I experienced this weekend, the gateway to gentleness may be through flexibility – the ability to respond to current circumstances, instead of forcing an agenda.

These virtues of gentleness and flexibility are distinct from laziness and complacency.  Bob and I gave up the Ultraman distance format, but we did not roll over and succumb to discomfort and fatigue.  Discernment comes with experience.

Completion:

Ten loops brought us to 5:45 pm.  The inaugural “Zendurance Ultra Tri Camp” was drawing to a close.  We gathered our gear and sauntered back to Bob’s van – and me into Betsy’s arms.

No frills finish line

With no fanfare, but with great glowing warmth in our hearts, we felt complete and satisfied in gracefully traversing the “Tri-State Ultra”.  In this event, Bob had completed his longest swim, his longest bike and his longest run – in three consecutive days.  Here’s a quote from Bob’s follow-up e-mail:

"It is exactly one week since we began to bring our vision of an Ultra here in Massachusetts to a reality.  It has been difficult for me all week to think of anything else.

"Granted, the course changed completely from our original plan, but looking back at it now, things worked out for the better, as they always seem to do when you don't confine yourself to preconceived plans and simply follow the Tao. [My emphasis.]  This is not an easy practice for me, and is something of a work in progress for me.  [Hah!  Me too!]  Your openess to the change helped me tremendously with this.

"There are many things that I learned from you last weekend and I thank you for all of them.  You left me with a feeling of calmness and focus that I did not have prior to our event.  It is still with me today"

(Wow, if we can create these kinds of results in our Zendurance Ultra Tri Camp next year, i will be ecstatic.)

It would have been nice for us to celebrate in the usual post-race way - to have medals hung around our necks, to "high-five" some cheering spectators on the way down a finisher's chute, with a clock overhead, to hear our names announced.  However, our experience of the event was already complete..  We were saturated with gratitude.  With a few hugs all around, it was time to fold my body into the the car, and for Betsy and I to head west.

In twelve days, I start my first Virginia Triple Iron.  Until then, be gentle and graceful – this is 2012, a time of many changes and transformations.

Gratitude:

I am grateful to Bob Posey for dreaming up this event and for bringing it to fruition.   I am so very grateful to Bob, his wife Dawn, and his daughter Sierra for their gracious hospitality – providing Betsy and I with a home during this journey.  Once, again my beloving companion Betsy Laughlin was there for me (for us), always enthusiastic and supportive.  And thanks to Dawn’s mom Leigh Magadini for kayaking and measuring the swim.

Sponsors:

Hammer Nutrition: For superior training and racing fuels and supplements.

2XU: For superior triathlon training and racing apparel, wetsuits and compression wear.

Kurt Kinetic: For the best stationary bike training stand – the Rock and Roll!

Bicycle Depot, New Paltz, NY: For most excellent service and support.

Finger Lakes Running and Triathlon Company:  Also for most excellent service and support.

Island Health and Fitness:  Providing me with a great pool facility for training and teaching.

Share It!

If you know others who might benefit from following this endeavor, please alert them to this journal.  Thanks!

Keep Current!

To receive a notice each time I post a new 2012 Triple Ultra Journal Entry, go to Zendurance Triathletes 1 on Facebook and send a request to join.

Contact!

You are welcome to contact me: ironzen@hotmail.com.  I will do my best to respond.

2012 Shawangunk Double

2012 Triple Ultra

Ultra 1: Shawangunk Double

Preface: This is the seventh in a series of Entries journaling Shane Eversfield’s 2012 Triple Ultra endeavor – 3 multi-day multisport events in 5 weeks.  To read this journal from Entry 1, go here.

Shane is a Total Immersion Master Coach, author of “Zendurance, A Spiritual Fitness Guide for Endurance Athletes”, and founder of Zendurance Cycling.

Introduction:

Ah, the Shawangunk Double, my dream for the past 3 years... 

This whole thing actually started over ten years ago, when I was living in Kona.  I was reading a triathlon magazine that featured notable races around the world.  One of those was a race called “Survival of the Shawangunks” (SOS).  This crazy race is held in a wilderness area near the Catskill Mountains of New York State. 

After a 30-mile bike, participants romp though the Minnewaska and Mohonk Forest Preserves – running from one lake to the next, and swimming the length of each lake.  It goes like this: bike-run-swim-run-swim-run-swim-run. 

And here’s the catch:  Once off the bike, you need to keep your run and swim gear with you until the finish. 

Sitting there on the porch of my coffee farm, I thought “Someday, this is a race I have to do.”  I remember doing long run/swim/run “volley” workouts in South Kona just to imagine what it must be like.  Little did I know...

Fast Forward to New Paltz, NY

Many years later, association with Total Immersion Swim brought me to live and work in New Paltz, hometown of SOS, and headquarters for TI.  Well, New Paltz is also hometown to American Zofingen Duathlon (AZ) – the toughest duathlon in North America.  I did AZ Long Course in 2009 (5M run/84M bike/15M run).  Holy s#*%!  It isn’t the distance that makes AZ tough – it’s the terrain.

American Zofingen Long Course Duathlon

The run course is a 5 mile trail loop in the Mohonk Preserve.  Each loop includes over 500 feet of elevation gain.  The uphills are steep and somewhat rocky, but the downhills are smooth carriage trails.  (Long Course includes a total of 4 loops of this run.)

The bike course is a 28-mile road loop that climbs up and down the Shawangunk Ridge twice per loop.  Each loop includes some 2,800 feet of elevation gain, with some short 14% grades.  (Long Course includes 3 loops of this course.)

After completing the Long Course for the first time, I remarked to Race Director John McGovern, “This is one honest race.”  There’s no slacking here!  No wonder people who actually race this thing claim it’s tougher than Lake Placid Ironman.  Every year, even in the best conditions, there are plenty of DNF’s for all three distances.  Many first-timers have no idea what they have bitten off.  (The slogan on the back of the shirt one year: “It’s always good to finish something you were stupid enough to start in the first place.”  How true.)

AZ is one of those races that has a lingering energy – a feeling (beyond the pain) that lingers for days afterwards.  This is due in large part to the incredible landscape of the race.  SOS is in the same area – the same enchanting landscape.

Survival of the Shawangunks

I finally got into SOS in 2010 for the first time.  (The field is limited to 150 – since it traverses wilderness.)  SOS specifics: 30-mile bike, 4.5-mile run, 1.1-mile swim, 5.5-mile run, 0.5-mile swim, 8-mile run, 0.5 mile swim, 0.7 mile run.  Keep in mind, this is all point-to-point.

As soon as I gained entry to SOS, I had this wild idea – to do AZ (self-supported) and then the actual SOS race on consecutive days.  After all, they are both world-class “adventure” races, in the same place.  Everyone thought I was crazy – including John (AZ race director) and the most accomplished local athletes.  Granted, I had never even been on the SOS course.  So my idea for the Shawangunk Double was borne partially out of naivety, but mostly out of a reverence for the beautiful landscape.

Shawangunk Double Phase One - 2010

Since I had never been on the SOS course, I decided it might be a good idea to attend the pre-race meeting.  That ruled out AZ the day before – I would not finish in time to make it back for the meeting.  Plus, I was agonizing over the whole shoe strategy for SOS.  (Remember, you have to swim with your shoes.) 

I wanted to use the Vibram 5-Fingers (V5F’s), since I could swim in them, and running in them wet did not cause blisters.  But the trails were a little tough on my feet – the original V5F’s offered no real barrier between my feet and the chunky gravel of the carriage trails.  All the veterans I talked to about this strategy were skeptical.

For 2010, I elected to do four loops of the American Zofingen bike course two days before my first SOS.  The four loops total 112 miles and constitute a bike race held concurrently with the AZ Duathlons (all now held in May.)  It’s called the “Iron TT”.

Two days later after the AZ Iron TT, I did my first SOS.  I wore the V5F’s for my first SOS, and I was happy I did – even if it forced me to run slower.  I enjoyed the seamless transitions and the task of being very mindful about every single footstep for the entire 18.7 miles of runniing.  I felt every step – the terrain permeated my body. 

SOS became my very favorite race.  The energy of the beautiful Shawangunk Ridge stayed with me for days.  I was happy that I did not hurry through the course.

Three days later, I ran six loops of the AZ run course (30 miles), and I promised myself I would do the Shawangunk Double in 2011.  As for that sequence in 2010 – the AZ Iron TT, SOS, then the 6 AZ run loops – I had an alibi for those who questioned my sanity.  It was peak training for the Virginia Double Iron, 5 weeks later.

Phase Two – 2011 – Almost, But Not Quite

2011 brought Hurricane Irene, which significantly re-arranged some of the landscape that SOS traverses.  For the next few weeks, no one knew the fate of the race.  Then, the weekend before the race, the area got hit by a second storm that brought even more flooding to surrounding valleys.  The first 6 miles of the SOS bike course was under 6 or more feet of water.

Undeterred, the before SOS, I went out and did the complete AZ Long Course.  Bob Posey accompanied me for much of the day.  We elected to do the course as a run/bike/run/bike/run/bike/run, instead of the traditional run/bike-bike-bike/run-run-run.

The SOS course however was severely abbreviated:  30-mile bike, 11-mile run, 0.5-mile swim, 0.7-mile run.

I did both of these courses in the V5F’s.  However, due to the modifications to the SOS course, my dream had fallen short.  I had not done the full Shawangunk Double.  It would have to wait another year.  (For a full recap on the 2011 version, go here.)

2012 – The Real Deal: Day 1

Saturday 08 September, I arrived at the Springfarm Trail Head – staging grounds for AZ – at 5:40 am.  It was still dark, with an overcast sky.  I set up my bike, organized my nutrition and got ready for my first run.

I still had a big question of uncertainty looming over me:  How will this toe I broke 10 days ago, running on this same course in the V5F’s, respond to running?  I had not run a step since I finished that run (Wednesday, 29 August).  For this Shawangunk Double attempt, I opted for a pair of New Balance Trail Minimus, instead of the V5F’s – but had never run a step in them before.  Could I rack up 20 miles today – and still get up tomorrow to run another 18+ miles – in the V5F’s?

At 6:06 am, I set out – still very little light – ready to embrace the uncertainties.  I walked, I shuffled, I plodded.  My toe fussed a little, but seemed to be a cooperative citizen.  The darkness forced me to keep it very slow.  Everything seemed to fall into place.  I finished the first run loop and returned to the parking lot.  Bob Posey – my AZ cohort again this year – had his bike set-up and was ready to roll.  One small glitch though – he had locked his keys in his van.

We set out for Bike Loop 1, having faith that the key thing would get resolved.  Halfway through the first bike, the sky to the west was close to black with clouds that engulfed some of the Catskill Mountain peaks.  No sense in worrying – we could only take it one pedal stroke at a time.

We returned to the parking lot after Loop 1, and talked to the gate attendant who called a ranger to look into opening Bob’s van.  Given that Bob was dealing with some tendonitis in his ankle and running was questionable for him, and given that the weather might get ugly later, and that Bob couldn’t get into his van anyway, we took off for Bike Loop 2.

The weather held OK for us.  We returned to re-fuel.  The ranger was unable to open Bob’s van, but a locksmith was available.  Bob stayed behind, and I left for Bike Loop 3.  After Bob got into his van, he rode the course backwards until we met up, and then turned around.

Three loops of the bike complete, and the weather was holding.  We embarked for an loop of the run course.  My toe was still a very cooperative citizen!  At the conclusion of that (my second) run loop, Bob was ready to head back home.  Concerned for daylight – with still two more loops of the run to go – I did not pause long.  Just as I embarked on my third run loop, Betsy drove in.  I waved, blew her a kiss, and trotted on.

Fifteen minutes later the weather... well, lets just say it got a little “theatrical”.  The forecast had been for high winds and possible hail.  In a matter of minutes, the winds got wild and it started to rain, as the temperature dropped.  I was on the west facing slope, as the system moved in from the west.  I had a front row seat in this theater.  The trees were moving from their bases – it seemed as if the mountain itself was moving.

Yet, I was calm and still within.  My intention throughout this Triple Ultra endeavor is to just focus on executing the next stroke, the next stride perfectly.  Efficiency, grace and harmony.  Zendurance.  I stayed with that inner calm, knowing that once the cold front had moved in and the temperature had dropped, the winds would quiet.  But I was definitely wet and cold in my lightweight t-shirt as the rain came down hard.  I ran to stay warm.  It was the fastest run loop of the day – in spite of running through streams of water cascading down some of the trails.

When I got back to the parking lot, Betsy was so relieved to see me!  I told her that this was the best run loop I have ever done on this course (and I’ve done probably 40 or more.)  I had one more to go – and it was 6:05.  I was just going to eek this out in time.

I put on a jacket, and a hat, mixed my last bottle of HEED and headed out at 6:10.  I felt alive, calm and confident.  I warmed up quickly and had to unzip the jacket.  As I ran the last loop, I found three trees that had fallen across parts of the trail from the winds.  And finally...

As I emerged from the darkening woods into the meadow near the pavilion, the entire sky was crimson red!  Everything was glowing – including Betsy and I!  Yeah, my time for the course was a dismal 13:25, but I completed it with nine of my toes intact.  At least I would make the starting line of SOS in less than 12 hours.

As we packed up, Betsy’s mom called to tell us the power had gone out.  “This is just like last year, when it was out for 4 days!  I get to go back and prepare for SOS in the garage, with the car headlights!”  I had to prepare my other bike, unpack and repack clothes, organize transition and finish line bags, and prepare fuel for the bike.  As I completed these tasks – around 10:00 – the power came back on!

I had a yogurt, a rice cake with almond butter and raisins, and laid down about 11:15.  4:30 am would come soon enough!

2012 – The Real Deal: Day 2

As I anticipated, I slept very little, but was able to relax my body enough to be prepared for Day 2 – my beloved SOS – and this time, the real course, with all 3 swims, all 5 runs!  Yes!

The weather was cold and foggy, but the sky was clear.  It was mystical. 

We start the bike in waves – from youngest to oldest (a nice way of saying fastest to slowest).  I was in the second to the last wave.  Since this was Day 2, my actual start had occurred 25 hours ago.  I had absolutely zero pre-race anxiety.  I was”pre-fatigued”, relaxed and ready.  When our wave started, I was left behind in the fog, gently spinning the pedals to loosen up my legs.

While I use my road bike for AZ, I use my time trial bike for SOS.  It’s not that I am looking for speed; it’s just that the pedaling biomechanics is different, so my legs feel less fatigued.  They started to feel pretty good – as I got passed by a few of the last wave athletes.  I figured I might end up being the course sweeper!

As we got around to the 1,100-foot climb up to Minnewaska, the fog had completely burned off and the day was glorious!!  I kept my climb low-intensity.  We had plenty of running to do, and I now had 114 miles of cycling and 20 well-earned miles of running in my legs already.  I passed a few folks on the bike, so I knew I was not the course sweeper after all.

In transition, I donned my wetsuit (cut-off above the knees) and the V5F’s.  I ambled out of transition patiently waiting for my legs to figure out what the hell was going on.  The first section was downhill on pavement – I wasn’t about to pound it in the V5F’s.

At the conclusion of Run 1, I was thrilled to get in the water.  The cool water of Awosting Lake felt so good on my legs – I swam slowly just to maximize my time lying down.  Awosting Lake is very clear too. 

I didn’t want the swim to end – save for the few leg cramps I experienced.  This is always the issue with SOS – by the time we swim for the third time (in Mohonk Lake), we have run 18 miles.  Legs can do strange things with that combination.

In the first swim, my legs had now accumulated 24.5 miles of running over 2 days.  “What’s gonna happen on the final swim?”  The transition into Run 2 went well.  That’s the great thing about the V5F’s – just get in and swim, just get out and run.

I was a bit chilled (even with the wetsuit), and the sun felt so good.  I kept the suit zipped up.  The second run of SOS is the most enchanting.  Most of it is along the ridge top, with beautiful views and (this year) gorgeous morning light.  The 5.5 miles went by quickly.

At Minnewaska Lake, I flipped down the goggles and slipped in.  Another easy swim – I slowed it down just a bit to enjoy the rest time.  The next run is 8 miles.  I now have 30 miles on my legs.  Amazingly, no cramps and an easy, graceful exit.

The beginning of this run proceeds down a steep paved road.  I took it reeeaaal easy on this.  Once I was back on the carriage trails, I found my rhythm and ran gracefully.  I felt strong and composed – every step brought strength.  There was no whiney inner voice saying “When is this going to end?  Can we walk for a bit?”  I warmed up and peeled down the top of my wetsuit.  The 8 miles glided by effortlessly.

Emerging from the woods for the final swim across Mohonk Lake is unforgettable.  Across the lake is the Mohonk Mountain House – a vast castle-like structure surrounded by forested slopes.  I slipped into the water and swam towards it.  Again, I wanted each stroke to linger, to last just a little longer.

The swim exit from Mohonk can be a real comedy – you have to clamber up the rocks on to the trail, and then run 7-tenths of a mile up a steep trail to the base of the tower.  People get to the swim exit and find that their legs just will not respond – a temporary paralysis.  Amazingly, I felt none of this.  I climbed out, passed a fellow athlete sitting to put his shoes back on, and began trotting up the trail. 

Two minutes into this final run, that same guy lurches past me.  I see “55” on his calf – my age group.  I assess his zombie-like running form.  “No way I’m gonna let this happen!”  I ran past him and scooted up that hill to the Survivor Line.  My SOS time: 7:41:03

Once across the finish line, medal around my neck, I climbed the steps to the top of the tower.  This is the real finish line.  I stood in the glorious sunlight, in my cut-off wetsuit, sopping wet 5-Fingers, swim cap, goggles and running visor and soaked it in.

Ah, Sweet Success!

I had finally completed the Shawangunk Double.  Combined time: A little over 21 hours.

And the bonus this year: Due to trail damage from Hurricane Irene in 2011, this year’s first run had a detour that lengthened it by 4-tenths of a mile.  I did slightly more than the Shawangunk Double!

I savored the afterglow of the experience and shared that with Betsy, and Susie, who served as my bike/run transition aide.  We enjoyed great food at the Survivor Line Party.  I circulated around and talked to so many of my triathlon “o’hana”.

Then, as I was making the rounds, much to my amazement, I hear Alex Sherwood, our spirited MC, say “And from Ithaca, NY, in 3^rd place, Shane Eversfield.”  I had actually made the podium for SOS!  Is this a dream?

So Much Gratitude!

Dream or not, I gotta thank Don Davis, my fellow mystic athlete and the visionary race director behind SOS, as well as his lovely wife Darleen.  My beloving companion Betsy Laughlin for always supporting my endeavors, even when they cross over into lunacy.  To Terry and Alice Laughlin for being our loving family and providing us with a home when we are in New Paltz (which is often).   John McGovern, visionary and Race Director of AZ.  Bob Posey, who once again made the trip from Great Barrington, MA to accompany me for much of the self-supported AZ.  Susie Morrison, my SOS support crew this year.  

Sponsors:

Hammer Nutrition: For superior training and racing fuels and supplements.

2XU: For superior triathlon training and racing apparel, wetsuits and compression wear.

Kurt Kinetic: For the best stationary bike training stand – the Rock and Roll!

Bicycle Depot, New Paltz, NY: For most excellent service and support.

Finger Lakes Running and Triathlon Company:  Also for most excellent service and support.

Island Health and Fitness:  Providing me with a great pool facility for training and teaching.

Next Year?

Hmmm.... Maybe I will actually train for SOS and race it.  (Since AZ is by far the harder of the two, I have focused my training on that.)

...Or I could go for the Shawangunk Triple:  AZ Long Course Duathlon, SOS, and then AZ Iron TT – in three consecutive days.  Whaddya think?

Share It!

If you know others who might benefit from following this endeavor, please alert them to this journal.  Thanks!

Keep Current!

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Contact!

You are welcome to contact me: ironzen@hotmail.com.  I will do my best to respond.