Recap of Frank’s 2009 racing season,
Although still having one mountain bike race within the next couple of weeks, the recent Ironman Florida was the last significant (and most punishing) race of the 2009 season. But before we get to it, let’s quickly recap 2009’s racing season.
12 Hours of Oleta (mtb race)– raced the 6 hour Solo category, and had a blast competing along awesome riders. This (early January) race is a good gauge to determine my conditioning at this time and plan my training accordingly for my key objective, Xterra triathlons! Placing 4th overall among pure mountain bikers was not disappointing, but losing precious minutes to stopping to fix up an old chain was (rookie mistake:-)).
ING Miami Marathon—(late January) During a temporary brain fart a few months earlier I had volunteered and registered for 2009 Ironman FL without even knowing at the time if I was capable of running a full marathon. So here I was at my first marathon carefully pacing myself with the sole goal to finishing without injury. Well, it took me 3 ½ hours, but I did finish. I walked funny for a few days, but finished without injury (goal accomplished).
Oleta Challenge– (Feb 8th) First off-road triathlon of the season. After a decent swim and bike segments I found myself in the lead. The awareness that running is my weakest leg had me worried. I gave it all I had on my run in order to minimize losses, however found myself with an overall win of almost 6 minutes. I felt like a little kid who peed in the potty for the first time (i.e., great sense of accomplishment :-))
I think I can, I think I can... (Still on lead within 2 miles from finish)
Xterra Miami (late March)—this was a special race for me for many reasons; this event was my first triathlon ever a few years earlier, first race since becoming member of MelRad’s awesome racing team, riding my brand new 2009 Specialized Epic Marathon with (just 17 miles on it), and just a couple of days before my son’s fourth birthday. Among amazing athletes (and great guys) such as Casey Fannin, fellow MelRad team member Fred Smith, and other talented athletes I had to race very hard if I wanted to reach the podium. My swim was ok, my infamously slow T1 was not, and just a few minutes into the bike traveling at speed, I clipped my new (and long) handlebars against a tree violently catapulting me over the handlebars for the most spectacular crash I had witnessed/experienced in years. After realizing nothing was hurting badly, I ran back to the bike, smiled, and went on to the hunt for the next rider. I managed to catch and pass all, with the exception of the amazing defending champ Casey, who I barely caught at T2, only to see him slip away in the water (yes, as part of this run segment, there are three river crossings). MelRad racing team was well represented that day with two Overall Podium finishes (Fred and I). I felt so good after the race (adrenaline, I guess) that I helped the local race director by retrieving all of the signs from the bike course by biking yet another lap… in the pouring rain. It was great to see old friends, as well as make new ones!
–Early year unexpected challenge– Just a week short of Xterra Miami, my already demanding job required even a higher level of time commitment. Not necessarily a bad thing in these challenging economic times, but made it difficult to remain competitive, since for the following four months I would be limited to just weekend workouts.
Xterra West Cup (May 2nd )—I had the great opportunity to meet a bunch of great people (including several MelRad team members). I was only able to recruit one friend from South FL for this race, but hopefully next year there will be more. This course had me wondering about the strategy to take since there is some significant climbing on both bike and run, and being from (flat) South Florida this would be a challenge to my climbing-lacking legs. I figured I would pace myself to ensure I could finish the run without issues. Well, I was disappointed with my race since I paced myself too much on both bike and run, but I consider it a great learning experience, and a mistake I won’t repeat. I was also guilty of slowing down to chat during the run, but when one of the world’s best MMA fighters called me by name, I just felt compelled to take the time (Nick Diaz is not only one of the world’s best fighters, but he is an exceptional dude). Another interesting experience was how amazing she is and how well she knows her capabilities on the various courses, as while talking with Melanie the day before the race she estimated she would bike the course in a 1:30 time, and sure enough, she was accurate to the minute! Melanie won the first of many Xterra Cups for the season.
Xterra Southeast Cup (May 23rd)—Although already feeling the diminishing conditioning given the limited time for training, I was determined to race very hard. This is one of my favorite venues, and really like the bike course given it is a bit more technical than most. I had a chance to pre-ride with Mel, and during the technical descent (which I consider my strength) I struggled to keep up with her, and btw, while I was riding one of the best full suspension bikes on market she was dropping me on her hard tail. Shortly after, I found out she wasn’t even pushing hard. That is our fearless leader Mel :-). This was a humbling, yet rewarding experience. During the race I felt good on the swim, just ok on the bike, and since I couldn’t run up the steepest hills on the Xterra circuit, I found myself running all out on the downhills resulting in twisting one ankle and hurting the other foot (yet I don’t think it affected my run time). By the time the race was over I, and several other members of the MelRad team had earned our spots to Maui. Further enhancing my experience at Pelham was the fact I brought a bunch of guys with me from FL to race, and met and spent time with a bunch of great athletes, and now good friends, such as Marcus Barton and Andrew Jones. Oh, of course, Mel wins the race
Xterra Atlantic Cup (June 14th)— I was able to bring along a couple of great guys from University of Florida (Eric and Kirk) to share the experience. This was our first time at this race. During the two days of pre-riding the course I had a smile from ear to ear (lots of fun on that bike course). I started the race with a poor swim, and as much as I loved the bike course, I struggled with most of the (many) short climbs. Finished the race with a slow run. The diminishing conditioning given the limited training has really manifested itself in this race, however I now have a bone to pick with this race in 2010. I know I can do well on this course. MelRad team again did great, leading the effort with an overall amateur win by Kristoffer Nielsen, and of course, yet another overall win by our leader Melanie McQuaid.
Xterra Caloosahatchee (June 21)— my first time at this race, and a nice event, but the swim felt like swimming in a hot tub (reminded me of Pelham 2008). It was very hot and humid and an ambulance had to be called. I managed a 3rd place overall. My best experience was getting to know Diego Corredor and his family better. He graciously offered his house to us and several other athletes, and he also pre-rode the course with us after an exhausting day preparing the course.
Xterra First Coast (July 26th)—fun and short race. Race starts with an ocean swim, followed by a tight single track 3-loop bike course that starts just feet from T1, and a very entertaining and shady run course. I had an ok swim, and quickly jumped on the single track bike trail and began passing riders, however I never caught my biggest three competitors (and good friends:-)). The run begins and almost immediately someone passes me. I felt I was already pushing hard, but at this point I was willing to risk blowing up during the run, but I was going to keep this one guy on my sights no matter what. To my surprise, no one else passed me, and on the last mile, I was able to catch the guy on my sights as well as yet another athlete (on the last 100 meters). I surprisingly had one of my best runs ever.
Xterra Nationals—let’s see… racing at altitude, climbing all day, and virtually no technical or downhill to make up time. Although those are 3 strikes against me, I had committed to the team to racing Nationals so I went. I am glad I did since I had an amazing time during my entire stay in Utah. The family and I hiked most of the week. Started hiking at Zion National Park (jaw dropping beautiful), and then around Snowbasin until Mel came by on her bike, stopped to say hello and graciously advised me that I shouldn’t be working hard at altitude just before a race (of course I was carrying my 2 year old on my back and holding my 4 year old in my arms). I am not sure I ever thanked her for sharing that valuable info in front of my wife (who, after listening to Mel decided to let me chill for the rest of the day). The Race- although I had begun training a month prior, altitude is my biggest limiter and it showed during the swim, I felt better than I expected during the bike, but I just couldn’t push hard on the run or suddenly things started to get dark (this “tunnel vision” was just experienced at altitude racing (i.e., Tahoe and Snowbasin)). While a mediocre result, I was happy since I know this is not the ideal venue for me. I had a blast and plan of doing it again. MelRad Racing team had a strong showing with multiple National titles. Yes, Mel sealed the series with yet another win :-). It was great seeing lots of great friends yet again.
On the way to T1
Xterra Worlds—As Nationals is not an ideal race for me, Xterra Worlds seemed to be a great venue for me. Potentially rough ocean swim, technical bike course, fast descents, and hot humid weather are four pluses for me. By this point, although still busy at work, I managed to have had two solid months of training behind me, I feel great, confident and I am stoked to have qualified for Worlds. After a long trip getting to Maui, I felt tired but attributed to the lack of sleep the days prior and the long trip. After a couple of days (day before the race) I realize I must have a bad bug because I feel miserable, have a high fever and everything hurts. Sure enough, race morning I feel even worse, to the point that not racing crossed my mind (this would have been a first). I quickly snapped out of it and figured I didn’t spend all that time, money, and time away from my family to not race. Race Time—other than getting caught into what felt like a washing machine in the narrow and dense group of top athletes before the first turn buoy, I started feeling much better during the swim (yet kept a cautious and easy pace). A new speed suit prototype from Profile Design worked beautifully helping the swim. I get to the bike, start to climb, and I am still feeling pretty good. I am passing people uphill (good thing since I am not a climber) and I am beginning to think I may be able to save the race after all. Well, within 20 minutes on the bike I was deteriorating in a hurry, back was killing me, and everyone started passing me. I was giving it my all, but the body wasn’t very responsive. I didn’t find the course anywhere as technical as I thought it was going to be, but the descents on the loose rock were a blast. Even without much power and in pain, I flew through every descent passing riders as they looked like they were standing still… only to be passed again on the next climb 
I finally make it to the run and ran/walked the slowest I remember of any race, at least up to the top of the course. On the way up I was passed by men and women of all ages, but at this point I just wanted to finish (consciously, that is). I am not sure what happened once I reached the top, but on the way down, I did all the passing all the way to the finish (with the exception of this one guy who was sprinting at the beach). I finished with a (dusty) smile on my face, and after a good amount of time recovering (showering, hydrating, eating) I walked to the massage tent. Before the therapist put her hands on me she commented on the amount of heat radiating from my body. After attempting to cool me down with ice, I was sent to the medical tent where they put me on an IV and gave me some kind of medication. I was feeling better already when I saw my friend, the wonderful and amazing Charlotte Mahan with her usual big smile being attended by doctor and nurse to her bloodied arm, while holding a cold beer with the other! That was priceless! Although feeling the worst I ever felt in my adult life, and being 5,000 miles away from home and family, I felt blessed to have so many great friends (both within the MelRad team and others) around. Too many to thank for helping out and keeping me in good spirits, but I‘d like to thank Kat Pollard (US champ) and her dad Dan, Andrea F., Rick Copley and family, John’s wife from NY, and dozens others. As Dave the Big Kahuna often says, “This large group of Xterra crew and athletes is a big family”. It sure felt like it. Again, MelRad had a great showing with a couple of podium finishes (way to go Tom and Keri!)
Ironman Florida (Nov 7th)— So I get back home from Maui and finally make it to the doctor, but by this time I am already feeling much better. I get tested for the flu (A and B) and both tests come back negative. Doc says to just hydrate and rest and let the body heal itself, just a nasty virus, she said. I like what I hear since I don’t like to take medication unless really needed. After 5 days of not eating solids, and 12 lbs lighter, I start eating but I am having the most painful abdominal pains I have ever experienced. After 3 days of pain I end up in the hospital, and here I am, four days away from my biggest race ever (my first full Ironman distance), and the nurse is drawing the fourth vial of blood when I stopped her and question if that would be sufficient for whatever tests they needed (at this point I am still hopeful I will get well enough to race on the weekend). Next day I feel better, pack my gear, and drive to Panama City in hopes to compete along my training buddies Joe and Wayne. I continue to improve so I decide to race (although no longer for a competitive time, but a finish). Race Time — beautiful day, a little chop, ideal water temperature and about 2500 athletes. Although I prefer the feeling of the cooler sleeveless wetsuit, I took Mel’s advice and swam with the faster full wetsuit. My approach on the swim was to swim the 2.4 miles as a warm up for the real race, and that was the case for most of the swim (with the exception after the first few hundred meters when the swimmers up front began slowing causing mayhem for a few minutes). Came out of the water at about 1:06 after a comfortably paced swim and quickly jumped on the bike. I knew it would be a long day and that I was weak from the previous two weeks, so I forced myself to ride easier than what I felt I could do for the first couple of hours. Shortly after when it was time to crank it up, I felt the weakness and the wearing on my body reflected on my slow speed. I had to stop a couple of times to stretch my back, and it was well worth it since my speed improved 2-3 miles per hours after taking one or two minutes to stretch. The last 6 miles on the bike were difficult and long (strong head winds), and there were riders on the side of the road taking a few minutes to rest/stretch. I never thought I would be so happy to start a marathon. I go through T2 without incident and start the 26.2 mile run. During mile 1 I am thinking I shouldn’t feel this bad until mile marker 18, but one mile at the time I kept running (with the exception of walking the aid stations) all the way through mile 15, at which point I had my first concern about my legs holding up for another 11 miles. Miles 15-18 were brutal (lots of walking), miles 18-20 were very hard, however at mile marker 20 I began running and didn’t stop (other than for the occasional drink/gel). I immediately started passing people and the more I passed, the faster and better I felt. I was not counting but it felt I passed hundreds of competitors during those last 6.2 miles. Can’t explain it, but when the end is near, I am able to find an extra gear. After 11 hours and 7 minutes I crossed the finish line. Although that isn’t anywhere close to the time I had envisioned a few months prior, I was thrilled I was even able to finish after what I went through the two weeks leading to this race. I was pleasantly surprised to learn about the power of chicken broth. During the hours following the race I drank 22 cups of hot chicken broth, since I continued to feel better with every set (of 3 cups) I drank. Amazingly, I felt much better the days after the Ironman, than the days following my first marathon earlier in the year. Not only completing an Ironman was a satisfying accomplishment, but the fact three of my friends (whom I introduced to triathlons just over two years ago) also completed it, was a very rewarding experience. One last thought about my first Ironman—several times during the race I said to myself this would be the last time I would do an Ironman race for many years to come. The next morning, I found myself signing up for next year’s race.
This has been a rewarding racing season and I have much to be grateful for. I was given the amazing opportunity to be part of 3X World Champion Melanie McQuaid’s MelRad racing team, getting to meet an incredible group of people and share with each other. I was able to participate in a significant number of races throughout the U.S. meeting new people and making great friends at every event. I’ve remained injury-free throughout the year. I was able to help out local race directors in order to further promote this great sport of ours. Continue to share the excitement about Xterra triathlons and convert numerous runners, bikers, coworkers and couch potatoes into triathletes, or simply a more active life style.
Of course, grateful to the great companies sponsoring MelRad for their continuing support of the sport.
So much for a succinct report! Sorry for the long read but I get energized thinking about this topic.
Have a fabulous time with friends and family over the holidays, and hope to see you at the races next season for another great year!!!
Recovery "walk". Time to chill...