tcsd november 2011 trinews

Thursday November 17th

Special Guests:Julie Moss & Kathleen McCartney

Location: CAF Headquarters

NOVEMBERCLUB MEETING

TUEDSAY NIGHT BOARDWALK RUN

Saturday November 5th6am registration opens

7am race start

Location: Fiesta Island

It’s BackTuesdays at 6pm

Location: Mission Beach, Start at Jetty Parking Lot

Route: http://xr.com/v3eg

2011

TriNewsTRIATHLON CLUB OF SAN DIEGO

NOVEMBER CLUB TRIATHLON

TCSD Contacts 2Board Members 2Volunteer Committee 2Weekly Workout Calendar 5

Member Profile 5New Members 7TCSD Conversation 7Coach’s Corner 12

It’s the Law 14Made with Kashi 17Race Reports 18, 24

INSIDE THIS ISSUE

November

he first time I saw Donny I knew he did-n’t belong with the other twentyinmates who walked into the classroomdressed in jailhouse blues. Short and

wiry, he strode with a jaunty gait towards me atthe front of the room instead of to one of thedesks. Up close I noted he was rather homelywith an oversized nose and a scraggly beardthat hardly masked his youthful face.

I’m Donny,” he said with afriendly grin.“Let me knowif I can assistyou.” He turnedand took a seatin the back ofthe room.

That was thefirst day of myteaching job atthe jail. The classwas designed to

thinking and sociallyacceptable communication skills to helpinmates once they rejoined society. The programwas part of my master’s degree, equal partslearning and teaching. The first thing I learnedwas Donny didn’t fit in my preconceived mold ofan inmate in county jail.

I started the class with each man readingaloud to assess his basic skills in English. Donnyquietly sidled up to men who faltered andhelped them sound out difficult words. “We’reworking on it,” Donny said so I would move onto the next student. By the end of the hour both

Donnyand I movedamong the studentsassessing their skills.

Just before the guard announced theend of class, I stepped aside with Donny.“What’s your story, Donny? You don’t seem tobelong here.”

“It’s a longtale that start-ed with a col-lege cross-country runthat wentbad.”

“A col-lege run?”The pic-ture in mymind per-

plexed me. “How?”The guard blew his whistle. “Time’s up. Line

up to return to your cells.”Donny turned to me and shrugged. I could

hardly wait until our next meeting to hear hisstory.

During the second class meeting Donny againvolunteered as a teacher’s aide. Most of theinmates accepted his help as if they alreadyknew him as a mentor. Near the end of the ses-sion, I pulled him aside. “I’m curious what hap-pened while running that landed you in jail.”

He glanced at the clock. “The story started inhigh school where I was an unpopular, scrawny

continued on page 6

Running

without LimitsBy Barbara Javor

A Tale of Fiction

T

promote critical

Triathlon Club of San DiegoP.O. Box 504366 San Diego, CA 92150-4366www.triclubsandiego.orgSend correspondence to the address above or contact President, Thomas Johnson.

Membership & Renewal$60/year, $45 military (w/activeID), $110 family (2 adults).Additional years available at discount.

Membership form available onlinewww.triclubsandiego.org/club/joinor fill out and mail application ifincluded in this newsletter.

TCSD e-listsSubscribe to the TCSD e-mailing lists by sending a blank email withyour name in the body to:[email protected]

Publisher & Design/ProductionSprague Design, Dean [email protected](858) 270-1605

Editor John Aspinall [email protected]

Newsletter Articles and IdeasPlease send to Dean Sprague at [email protected]/or John Aspinall at [email protected]

Contributing Writers Richard Duquette, Barbara Javor,Brian Long, Susan Norman, Al Tarkington, and Craig Zelent.

Newsletter Classifieds/AdsContact David McMahon at [email protected]

Beginner Coaches Stephen Banister [email protected] Hunter [email protected] Koci [email protected] Rosenberg [email protected] Tally [email protected]

Bike Case Rentals Bob Rosen [email protected]

Bike Coach Vanessa HomyakMike ClinchLinda Rich

Club Historian Ian Kelly [email protected]

Club Tri/Cycling Gear: Zoca Gear Ashley Paschall www.zocagear.com (443) 454-5260

Creative Team Arch & Christy Fuston [email protected]

Expo Coordinator Your name here! We’re looking for additional volunteer(s)

GP Race Points (Aqua, Du & Triathlon) Dean Sprague [email protected]

Ironman Coaches Mike Drury Liam Thier [email protected]

Membership Director Bethany Sotak [email protected]

Newsletter Editor John Aspinall [email protected]

Newsletter Publisher Sprague Design [email protected] (858) 270-1605

Open Water Safety Officer Dave Huff [email protected]

Race Directors Ann Kelly [email protected] Wrona [email protected]

Social Directors Karl Johnson [email protected]

Your name here! We’re looking for additional volunteer(s)

Swim Director Rachel Wills Erin Hunter

Swim Director, Open Water Bill Dawson

TCSD Cares Steve Tally [email protected]

Track Coach, UTC Jim Vance [email protected]

Track Coach, North County Mike Plumb [email protected]

Track Coach, Winter Tom Piszkin [email protected]

Volunteer Director Dawn Copenhaver [email protected] (619) 867-2784

Youth Team Coach Andy Concors [email protected]

Web Administrators John Hill [email protected]

President Thomas Johnson [email protected] (619) 987-8822

Vice President John Hill [email protected]

Treasurer Wendy Harp [email protected]

Secretary Mike Plumb [email protected]

Sponsorship Director David McMahon [email protected]

TCSD BOARD MEMBERS

TCSD VOLUNTEER COMMITTEE MEMBERS

CONTACTS

NEWSLETTER STAFF ANDINFORMATION

2

NOVEMBER 2011

ARTICLES WANTED

Share Your Race Reports & Stories!Please send article and digital imagesto the Newsletter Publisher or Editor.Need by the 15th of the month forpublications/consideration.

Thanks for sharing! Make sure you check out or subscribe to Kashi’s monthly eNewsletterwww.kashi.com/newsletters

|

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> OPEN > SPRINT > OLYMPIC > HALF > FULL

INTRODUCING

Tri-Club Discount!We’re offering Tri Club San Diego

10% OFF the Sprint and Olympic

distances or 25% OFF the Half and

Full distances for the inaugural

Palm Springs, CA event.

Sprint/Olympic: TCSDSAVES10

Half/Full: TCSDSAVES25

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WWW.TRICLUBSANDIEGO.ORG3

4

TuesdayNovember 22th, 6pm

TRIATHLON 101 &BEGINNERS’ MEETING

Attention Beginners! The monthly talk is specificallydesigned to get you started in thesport of triathlon, and our goal isto de-mystify triathlon, andremove the ’intimidation factor.’We will cover triathlon basicsfrom A to Z. All questions fairgame! NON-MEMBERS WELCOME!

Contact:Questions or comments can besent to your beginner coaches [email protected].

Location:B&L Bike & Sport San Diego Store3603 Camino Del Rio West San Diego, CA 92110 (619) 294-9300map: http://tiny.cc/75zgc

SundayNovember 13th, 8:30am

SaturdayNovember 5th, 7am

ALWAYS REFER TO THE TRI CLUB’S WEBSITE AND CALENDAR

FOR THE LATEST EVENTS, UPDATES AND DETAILS.

* all dates and events subject to change/cancellation without notice.

The TCSD Real Beginners’ BikeRide (18 miles) takes place onthe 56 bike path and is a clubride where NOBODY gets leftbehind. If you can ride comfort-ably for at least 60 minuteswithout stopping (total ride time 90 minutes) then this rideis for you. Please have at leastminimal cycling ability (can ride, shift, and corner your bikeadequately). Be ready for a couple of moderate climbs on the first half of the ride.Beginners need hills too!

Non-members are welcome, noRSVP necessary! Helmets areMANDATORY.

Schedule of Events:Bike Q&A: 8:30amWheels Roll: 9am

Contact:Gordon Clark, [email protected] [email protected]

Meet up Location:Parking lot of California Bank and Trust11752 El Camino RealSan Diego, CA 92130map: http://tiny.cc/75zgc

Format:The November club race willbe the first of it's kind - athree person relay. Thisshould prove to be one ofthe best races of the year soplease come out and race.Because of the format anddistance, this race is goodfor beginners. Because thisis a World Championshiprace, with some of the mostunique prizes we have everawarded, all veteran TCSDmembers should show up.

Each relay member willswim 300m, Bike 8Km andRun 3Km. All team membersmust complete each.

UPCOMING EVENTS

Race 1Date: Sunday, December 18th

Location:Frog’s Fitness - Carmel Mountain Ranch12171 World Trade DriveSan Diego, CA 92128-3709

Race 2Date: Saturday, January 14th

Location:Lawrence Family JCC4126 Executive DriveLa Jolla, CA 92037

Entry Fee:27 bucks ($2 discount if hostfacility member)

Schedule:8am 1st wave startsWave start times are assigned

Format:Swim: 10 minutes (pool)Bike: 20 minutes (spin bike)Run: 15 minutes (treadmill)

Website for complete info:http://xr.com/e85e

NOVEMBER TCSD MEETINGS, CLINICS, RACES & RIDES

NOVEMBER 2011

REAL BEGINNERS’ BIKE RIDE

Julie Moss is an American triathlete. She firstbecame known during the 1982 IronmanTriathlon, in which she competed as part of herresearch for her exercise physiology thesis. Shehas claimed that she did not initially take therace seriously and did not have any special train-ing beforehand. At approximately two milesbefore the finish line, she became severely dehy-

drated. She staggered and crawled towards theend of the course, only to be passed momentsbefore the finish line by competitor KathleenMcCartney. Her struggle to finish the Ironmanwas broadcast around the world, and providedinspiration to many to compete in Ironmanevents.

Julie later married fellow triathlete Mark Allen.

6am check-in opens7am race start

Location: Fiesta Island

NOVEMBER CLUB TRIATHLON

TCSD NOVEMBER GUESTS: JULIE MOSS & KATHLEEN MCCARTNEY

Thursday November 17th

Location: CAF Headquarters9591 Waples Street

(map - http://tiny.cc/6rbxe)

NOVEMBERCLUB MEETING

5

Monday5:45 PM Ocean Swim in Carlsbad • Location: Tamarack Beach.

6:00 PM Group Run, 4-6 miles, all paces welcome. • Location: Movin Shoes, Encinitas.

7:30 PM JCC Swim Workout • Location: Jewish Community Center (JCC) in University City • Fee based.

Tuesday6:15 AM Pannikin Bike Workout, Group ride • Location: Pannikin - La Jolla 7467 Girard Ave, La Jolla.

6:30 AM Bike Workout in Point Loma, Group ride • Location: Moment Cycle Sport, Liberty Station.

6:00 PM Track Workout in Carlsbad/North County, Coached session • Location: Carlsbad High School,Monroe Street and Chestnut Ave.

NEW 6:00 PM Group Run, 5.5 miles, Mission Beach Boarwalk • Location: Mission Beach jetty parking lot.

7:30 PM Master’s Swim • Location: Solana Beach Boys & Girls Club 533 Lomas Santa Fe Dr. Solana Beach.

Wednesday5:30 PM Mountain Bike Ride (Advanced), Year round • Location: Various, Penasquitos Canyon Side Park

(east parking lot). Contact: Dave Krosch, [email protected] to be on mailing list.

5:45 PM Ocean Swim in Carlsbad • Location: Tamarack Beach.

NEW 6:00 PM Track Workout • Location: UCSD track, northwest corner of the UCSD campus.

6:00 PM Bike Workout in Coronado, Group ride • Location: Starting at Holland’s Bicycles, fast paced.

6:00 PM Bike Workout in Cental San Diego, Coached session • Location(s): varies, typically Fiesta Island.

7:30 PM Pool Swim in La Jolla/UTC • Location: JCC, 4126 Executive Dr.

Thursday6:15 AM Pannikin Bike Workout, Group ride • Location: Pannikin - La Jolla 7467 Girard Ave, La Jolla.

6:30 AM Bike Workout in Point Loma, Group ride • Location: Moment Cycle Sport, Liberty Station.

NEW 6:00 PM Spin Workout in South Bay • Location: Pulse Endurance Sports.

7:30 PM Master’s Swim • Location: Solana Beach Boys & Girls Club 533 Lomas Santa Fe Dr. Solana Beach.

Friday6:30 AM First Light Ocean Swim • Location: La Jolla Cove.

7:00 AM Ocean Swim in Solana Beach • Location: at Fletcher Cove

Saturday7:15 AM Bike Workout, Group ride • Pulse Endurance Sports, Chula Vista.

8:00 AM Bike Workout, Group Ride • Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th st.

Sunday7:30 AM Penasquitos Trail Run • Contact: Mark Kenny for starting location (760) 271-2003

8:00 AM Ocean Swim • Location: Powerhouse Park in Del Mar.

8:00 AM Bike Workout, Group ride • Location: Meet at Starbucks in Del Mar, Hwy 101 & 15th st.

8:30 AM Morning Ride in Coroando • Location: Candelas, Coronado. (1201 1st Street)

TCSD OFFICIAL WEEKLY WORKOUT CALENDARJEAN COMPTONMember since: 2006

continued on page 6

MEMBER PROFILE

* Refer to the Club’s website/calendar for additional workouts and latest information. WWW.TRICLUBSANDIEGO.ORG

Age Group: F45-49

Status: Married, 23 years

Occupation: Self-employed Sales andMarketing professional/Hospitality.

When not training, I enjoy:Walking/hiking with my twoLabradors, Huey and Casey. RidingHarley’s with my husband, Mark.Anything outside!

Favorite Local Restaurant: Mama Kat’s in San Marcos.

Before I became a triathlete: Anactive person–mainly recreationalbut nothing clsose to endurancesports.

My first triathlon: Lavaman 2006.

Pre/Post event ritual: Pre–I alwayseat a bagel or bread, and PBJ with a banana. I always get totransition early to get set-up as I have a lot of nervous energy.

Favorite event/tri: DefinitelyLavaman in Waikaloa, Big Island,Hawaii! You get to race swim insmooth, clear waters of “A” Bay,biking on the hallowed grounds ofthe Queen K highway, and runningaround Waikaloa Resort; and thebest finish line EVER! You onlystumble a few feet from finishlineto food, beer, and massage! Howmany races can you go to whereyour family and friends sit in lawnchairs on the beach and don’thave to move to see you finish!

Favorite segment (swim, bike orrun): Swim and bike. Triathlonwould be much better without therun!

kid who thought that being a smart-ass wouldget me attention and laughs. I ran cross-coun-try and hung out with teammates who liked toplay practical jokes. A pair of twins from myhigh school team went to the same communitycollege as me. I continued to run with thembecause I didn’t have any other friends therewho ran. They egged me on and laughed at myantics.”

Donny glanced at the clock again. “As a prankthey used to run by girls leaving campus andknock books out of their arms. It was really stu-pid and unkind, something I didn’t do. But theydared me to do it one afternoon at college, andI took the dare.”

The guard blew his whistle. “Line up to goback to your cells.”

Now I was really curious. I’d have to waituntil the following week to hear more.

During the next class session we fell into aroutine with Donny’s role expanding as hecaught on to my teaching plan. Many of theinmates in the class looked like the kind of

muscled, tattooed thugs I would likely avoid onthe streets, but Donny seemed to have an easyrelationship with them. I admired this erstwhilecollege runner.

The guard was late to blow his whistle afterclass, so Donny had time to spill out much ofhis saga that led to his incarceration. “I toldyou about the dare to knock books from girls’arms as they walked? I was a chump who want-ed my teammates to like me, so I took the darebut picked the wrong girl out of the dozens wepassed. She was the girlfriend of some toughgang member. When she screamed at me after Ipassed, a couple of big dudes nearby chasedme. I outran them, but the next day three ofthem cornered me in the student parking lot.They offered me a deal—either I could pull thesame running stunt on another girl they wouldpoint out, or they’d beat the stuffing out of me.If I went to the police, I was as good as ham-burger. They scared me. I agreed to do it if thatevened the score. We’d put the incident behindus.

6NOVEMBER 2011

MEMBER PROFILE, CONT.

before after

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Road ■ Mountain ■ Time Trial ■ Triathlon ■ CX

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PR/Best race (or any split time):In 2006, I did the swim atLavaman in 34 minutes, Ibelieve.

Can’t race without: All my stuff!

Most embarrassing or disastrousmoment: I haven’t had any thatI recall, but there is always afirst for anything!

Best advice: Relax and don’t behard too hard on yourself. Acceptyour physical body where it is onrace day. Some days are betterthan others in the sport of tri,and just because it’s race day,doesn't mean it’s going to be oneof the better days.!

My equipment:Wetsuit: Zoot and 2XUBike: Trek 2500 WSD road bikeRunning Shoes: Brooks

Equipment Wish List: New tri bike,and new computer watch (HR,calories, pace, etc.) that I canactually figure out how to use.

Favorite Thing(s) About TCSD: The commaraderie, and quality of the people. I always get motivated when I attend themonthly meetings. It’s a goodtime to reconnect and rejuvinate.

Running Without Limits, continued

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continued on page 26

Craig: What was your athletic back-ground before your accident?

David: Which one? (chuckle) I’vebeen in several (or I am several -depending on how you look at it, orhow well you know me :-). Before“the Biggie“ (incurred paralysis on5/15/90), I was both a water andsnow skier. Living in Boulder atColorado University, it was hard tonot enjoy outdoor activity: skiing,mountain biking, hiking, etc. Most ofmy best friends were ski team mem-bers or nationally ranked skiers, so Iwas an “OK” athlete.

Craig: How did your accidents hap-pen?

David: “The Biggie” happened on the day aftermy junior year’s final exams – 1990; two weeksbefore my 21st birthday. I borrowed a friend’smotorcycle to ride two hours away up to WinterPark during a decent day in Boulder, CO (lightrain and sleet in the mountains). In Boulder, ahalf mile from my condo, I was riding througha yellow light when a foreign exchange studentin a car didn’t look and made the turn across mylane.

As most people know, car + motorcycle =damage to the motorcycle and it’s rider. My hel-met was sheared off as I impacted the car’sfront bumper at 35mph (T6 & T7 vertebrae frac-ture and subluxation) and launched me into theair, landing me in the center of the intersectionwith the equivalent force of falling from 30feet... onto my head... on the cement (fractur-ing the base of my skull).

“Accident #2“ was on November 5th of 1999,as I was handcycle training for IM New Zealanda scant two miles from my home. An 80 year olddidn’t look and drove right into me - like shewas aiming for me, it was weird. The result was

a destroyed left kidney, concussion, and manyfractured ribs.

Craig: What additional medical complicationshave you dealt with since the accident?

David: “Accident #2“ was a setback to myIronman goal. I had already attempted IMCanada four times in the mid to late 90’s andthis new setback hampered my goal. By nowhaving only one kidney to filter the crapincurred from training posed an extra challenge.But “Life“ is a challenge every day to everyone,not only people with disabilities. It’s all a mat-ter of perspective. If you see a challenge as dif-ficult, then you will have difficulty overcomingit, and vice versa. I knew that I could overcomeIM Canada and it was just a matter of trainingwith proper recovery to do so. I have also hadthe usual bike crashes with road rash and nearmisses that every triathlete incurs. It’s just thenature of the sport.

Craig: I met you in the late 90’s as we wereboth part of the same men’s group at church.How has your faith in God helped you reconcileyour accident?

WELCOMENEW TCSD MEMBERS

Brock AllenMaria AriesMaureen BaranDiane BorysDavid BorysRyan BoslegoSam BoukasJennifer BrewerAngela BrooksMatthew BrooksDerek BrownDanny CappielloMatthew CareyJennifer CaseJames CavinessPat ClanceyJeffrey CoslettAurora CzajkowskiMichelle DasGuptaJim DelaCruzErika DelaCruzJosh DelaCruzMitchell EvertseRobert FaithfulBrian FernandesIan ForrestIlania Fowler HughesMarcelle GarciaCarolyn GeanacouAnnie GoshertAndy GreenJames GreenRichard GreenEnrique GuajardoErin GunnBryan HarmsTimothy HarshmanJohn HillJames HungJuliana JacksonJulia JacobsenChrissy JamesBeth Jertberg


TCSD CONVERSATION WITH:

I had the pleasure of talking triathlon recently with an old TCSD andchurch friend, David Lee. On August 28th David became the first para-plegic athlete to complete Ironman Canada. David crossed the finishline in an amazing time of 12:48:43.

continued on page 8

By Craig Zelent ”“

continued on page 8

David Lee

David: I didn’t really know God before “TheAccident.” Afterwards, my experiences“unveiled“ God to me. I became more aware andconscious of life and the presence of God wasunderstood. I learned that through every set-back, I made progress. It was within thisprogress that I became aware of God’s presencein my life. It was through knowing God’s pres-ence that I knew I would overcome.

Craig: Prior to Ironman Canada, what were someof your most significant athletic accomplish-ments?

David: Thank you for the recognition. I havehad many personal accomplishments. I havedone 40+ marathons. I’ve lost count, but thisincludes at least six Boston Marathons. I havewon eight of those 40 with a PR of 1:48:20. Ialso won Sadler’s Alaska Challenge in a recordtime that still stands. Sadler’s is the “Tour deFrance” of handcycling; 260 miles in six dayswith varying terrain and course. I also broughthome a Bronze medal in the 2007 handcyclingWorld Championships in Bordeaux, France. Iraced for the USA in the 2008 Paralympics inBeijing, China. And finally, my “Holy Grail“ ofracing, I finished Ironman Canada unassisted -an Ironman first - in 12:48:43. It’s been anamazing life!

Craig: What has been your history with IronmanCanada?

David: IM Canada is the best race on the plan-et! It was more or less chosen for me. Back in1994, Jon Franks and I wanted to do IM Hawaii.We had both qualified under the World TriathlonCorporation’s (WTC) guidelines - placing first inyour division at a qualifying race, but the WTCsaid basically “You can’t do an Ironman. You arein a wheelchair.“ You can imagine my angerwhen someone tells you that you can’tdo something.

So, Jon andI teamed upand sued theWTC, nearlystopping therace via theADA’s Federalstatus. In theend, we agreedthat Jon would be

the “guinea pig“ and race solo at IM Hawaii asa trial and I would be granted IM Canada. Well,we both failed to complete our races, as thecycling technology had not allowed for a suit-able cycle. I kept tri-ing (pun intended) at IMCanada in order to finish what I started, DNFingfour times, but completing the bike course in’99, but not within the time limit. A new bikedesign was necessary and finally came in 2006.This past August, I finally did it... 12:48:43 andwithout outside assistance - an Ironman first!

Craig: What was your training like during themajor ramp up period?

David: Training was intense. I had a good basein cycling after the Paralympic and MillionDollar Challenge stints and my marathon basewas still there since my early days. Thank Godfor muscle memory. So, it was the swim thatneeded the most work.

After gaining entry via the real route ofapplying the day after the 2010 race, to nothave “special“ status, I went about creating anew wetsuit that would keep my legs strait forhydrodynamics and give them some buoyancy.

With that done, I leapt in the pool at leastthree times a week and worked on my stroke forthe first two months and then did distanceefforts - i.e. 200 meter warm-up, then at least500 meter sets three times. The cycling portion,I would go long (100 miles+) at leastonce/week and the other three times wouldwork on speed, intervals or hill work but inshorter distances of 12 - 40 miles. I didn’t dotoo much marathon work, honestly, if I made itto the run portion, I would just focus on com-pletion of the race and not go for the fastesttime. Although my last marathon had been the2002 Boston, it didn’t worry me too much. My

focus was on the bike. When I do the racenext year (!), I will focus more on track-ing in the swim and the marathon.

Craig: How did this year’s race go foryou?

David: Traveling is a difficult issue.There is a lot of stuff I need to bring.Aside from the swim suit (called the“Parasuit“™), I have to bring myhandcycle and racing chair andeverything else that supports these

8

TCSD Conversation, continued

NOVEMBER 2011

NEW MEMBERS, cont.Emily JustMichelle KelleyStephanie KolakowskiKathleen KovacevichWayne LamAmy LaneBrianna LeissooRoger LeszczynskiCasey LongFrancisco LopezJonathan LuisMarcelo MackinlayKelly McBrideSean McGurkJohn MelbyKelli MelbyMana MohtashamJeffrey MondayChristopher MoracheSpencer MyersDavid NebenzahlStephanie NebenzahlLisa O’KaneJeff PageAaron PaveyNeil Penaflorida Lisa PicekMichael PowersJosephine RamosChristopher ReykaJames RitzJoelle SchauerZachary ScheetzTracy ScottRyan SerranoCynthia ShirahPatricia SiladiSteven SladkyTimothy StaffordAnderson StricklandJohanna TomanTroy TremainChristina TurnerNicolas UllahJennifer WatersScott Wilson

items - cycling/swimming clothes, spare tubes/parts, lubricant,gels, drink mix, etc. It was all stuffed in my Volvo for the drives fromSan Diego to Boulder then Penticton.

I was/am VERY fortunate, as I was able to take two months awayfrom my clients and focus on the race itself. I moved to Boulder forthe month of July and then up to Penticton for the month of Augustto ready myself for the race.

The swim was tough. 3,000 people in a mass start adds difficultywhen everyone wants the same thing... to finish as quickly as pos-sible. I lost my tracking several times (the buoys are spread too far

out and aren’t easily sighted) and had to retracemy course. The water wasperfect, not too cold and likeglass. When I was exiting, Iwas dismayed by my time asit was the slowest I had evergone at IMC in five attempts.But the toughest part of therace was next... the bike overtwo mountain passes in the ris-ing heat.

The bike portion was what Ihad known to train for, and mytraining paid off. The crest ofRicter Pass came in three hours.It was then I knew that I was ontrack to finally finish this race!

The temps started

to rise. It gotto upwards of 95 degreeson the course and hydra-tion was essential.Thankfully, I had a spareCamelBak in my specialneeds bag at mile 75and I needed to use allof my fluids. WithRicter behind me therewas a series of rollinghills, then an out andback loop, then thelong climb up YellowLake. This was thetoughest part of therace. Yellow Lake’s climb starts at mile 85 or soand by this time you are COOKED! At the crest, there was no water- an oversight by the officials - and so I had to rely on my CamelBak.It was just enough and I cruised in, finishing the 112 mile bikecourse in 7:30. This race was MINE! I took A LOT of time at T2 (22



10

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NOVEMBER 2011

minutes), because I gave it my all on the bikeand still had the marathon ahead of me.

The marathon went OK. I did have severalmechanical issues. My steering dampener wasn’ttracking correctly which kept me from a bettertime. I had to stop on several occasions to fixthe dampener, and that took A LOT of time, butit went well enough. The run course is kind andfairly flat for the first 11 miles… until the hillswhich are like the climbup Torrey Pines on theoutside road, thankful-ly. The last two milesbefore the turn aroundare fairly difficult forany marathon any-where and then youjust turn around anddo them the oppositeway. After the turnaround my endor-phins were churn-ing, as I knew thiswas the home stretch! I passed a coupleof friends on this part - one named Dave Lee, a25 year friend from CU Boulder. And I had tostop at one point to fix the dampener, ironical-ly right at the same spot as friend, Vern Smith,professional triathlete Wendy Ingraham’s hus-band. We chatted and after fixing the trouble, I

was off amidst cheers from Vern and others.

It was exhilarating! The way into town wastough because of all of the people and athleteson the course. So I had to take it easy for thesafety of everyone. But crossing the finish wasTRIUMPH!

Craig: What organizations and/or individualshave provided you with the most assistance inyour journey?

David: My Mom has been my best supporteralong all of my Ironman endeavors. She’s

always beenthere, through allof the ups anddowns like theDNF’s. She hashelped purchasee q u i p m e n t .Handcycles aren’tcheap. My presentone runs seventhousand dollars. MyMom has urged meon when I thought Iwas finished. My

wife, Julie, has stayed with me, remarkably,through all of my bitchy emotions. You knowthose when you have a bad training session.And Julie has been with me to celebrate aftereach good accomplishment. These two womenare my foundation of support.

Craig: You got married recently.


Tell us about your new wife.

David: My wife, Julie Clark, is an amazingwoman! She is a mom of three grown kids, andgrandmother of four. Julie races in sprinttriathlons and half marathons. She is aspiringto get to the Olympic distance next season.But, her most amazing accomplishment is stay-ing with me through all of my bitchiness.

Craig: What do you do for a living?

David: I have been a Personal Trainer for thepast 14 years. After becoming certified, I built

a room on my home as a private training studio.My clients have ranged from a 22 year old train-ing for her first 1half marathon to a 55 year oldpost stroke victim to a “middle-aged“ smokerwho has quit after 40 years! to 85 year oldpost-polio man. I have trained all kinds of peo-ple from all walks of life. It’s a very rewardingjob!

Craig: What are your future goals in triathlon?

David: Ironman Hawaii… what else? If and

11

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It’s just about the off season for triathlon, andtime to consider your nutritional needs andplans as you start your running season.Distance running is one of those extreme chal-lenges that puts your body, your training, andyour gear to the test.Sports nutrition canmake the differencebetween barely finish-ing a race and finish-ing strong.

The three mostimportant principlesof a sports nutritionstrategy for distance running are to hydrate,to provide fuel for your muscles, and to promoteoptimal recovery after training or racing.Applying these principles correctly can helpmaximize the gains from your training, and helpensure that you run your best race.

HydrationThe single largest contributor to fatigue when

training or racing is dehydration. Your ability topound the pavement is driven by contractingmuscles that generate heat. This heat must bedissipated quickly to avoid overheating.Sweating is a crucial mechanism for thermoreg-ulation, or ridding your body of heat, but it alsocauses you to lose fluid and the electrolyte

sodium that you need in order to remain hydrat-ed. Dehydration impacts your running perform-ance when you lose just 2% of your body weightdue to fluid loss. For a 150-lb (68-kg) runner, a2% weight loss equates to just 3 lbs (about 1.4kg). Distance running, especially in heat or

humidity, can easilyresult in fluid lossesexceeding this 2%threshold.

To avoid dehydration,you need to replace thefluids and sodium youlose from sweating.

And when you’re dehy-drated, your heart has to work harder and yourinternal body temperature is elevated. Thismakes every stride that much harder. The all-too-frequent results are a slow pace and a dis-appointing finish. Dehydration also poses seri-ous adverse health consequences. To avoiddehydration, you need to replace the fluids andsodium you lose from sweating.

You might think that thirst will drive you toconsume enough fluids to meet your hydrationneeds, but in fact, thirst during exercise does-n’t kick in until well after you’re dehydrated andalready suffering the effects. The other side ofthe hydration coin is hyponatremia, or too lit-

COACH’S CORNER: Key Principals of Sports Nutrition


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tle sodium in your blood. This can be caused byconsuming too much water during exercise. Andit, too, can hamper athletic performance andadversely affect your health. Fortunately, bothdehydration and overhydration can be avoided.The trick is to stick to a disciplined hydrationplan before, during, and after running.

FuelingYour training might involve high-volume aero-bic conditioning, race-pace workouts, pacetraining, speed work, weightlifting, or somecombination of these. Your primary muscle fuelsduring training, as well as when you’re compet-ing, are a combination of fat and carbohydrates.Even the leanest distance runners have plentyof fat reserves tucked away. Carbohydrate fuelstores are a different matter entirely. At best,you probably have only about 2,000 calories ofcarbohydrate fuel on reserve. These carbs arepresent in your body in two forms. Glucose cir-culates in your bloodstream, and bundles ofglucose called glycogen are stored in your liverand muscles. A single long-distance run canwipe out carbohydrate fuel reserves. In addi-tion, back-to-back shorter workouts can alsorapidly deplete muscle glycogen reserves if theyaren’t promptly replenished after each workout.When these fuel stores run dry during exercise,you turn to liver glycogen reserves to maintainyour blood glucose level. But once liver glyco-gen stores are tapped, your blood sugar leveldrops, fatigue sets in, and you hit the wall.Imagine running miles one through 18 of amarathon at your usual pace with a steady heartrate — you’re feeling good.

But unfortunately, you’re about to burnthrough your muscle glycogen reserves. And as

those fuel reserves hit empty, your pace steadi-ly slows to the point that you need to slowdown to a walk and can barely finish your lastmile. Such are the effects of running out ofglycogen. When your high-performance carbo-hydrate fuel runs out, you’re left to burn fat asyour muscle fuel source, and fat simply can’tkeep up with the energy demands of a racepace. The point is that it’s crucial that you startyour workouts and distance events with yourcarbohydrate fuel reserves fully replenished.And to extend endurance and delay the onset offatigue during long runs, it’s important to refu-el with carbs while running.

RecoveryTraining and competing not only deplete yourglycogen reserves, they also cause damage tomuscle fibers, which require repair. If you arealso weight training, your muscle tissue isbeing stimulated to increase as an adaptationto the increased workload. Finally, you also losefluids and the key electrolyte sodium due tosweating during exercise. Recovery is theprocess of reloading depleted carbohydrate fuelstores, repairing and building new muscle tis-sue, and rehydrating after exercise. It’s duringthe recovery process that you achieve the gainsfrom your training and get ready for your nextworkout or race. Your body is ready to beginrecovery as soon as you finish working out orcompeting, but the process doesn’t begin inearnest until you provide the key nutritionalcomponents.

Article courtesy of PowerBar from theirPowerBar Playbook Series | Sports Nutrition ForDistance Running.

Please submit digital files to editor or publisher by the 15th of the month for consideration.

The TCSD newsletter would love To publish your race report and images.

Thanks!

Getting “doored”, or crashing into the careless-ly opened door of a parked vehicle while onyour bike–is no fun, but it is common. Althoughbicyclists try hard to avoid this dangerousoccurrence, it is in fact one of the leading caus-es of bicyclist injuries.

Here are 10 tips to both avoid getting“doored” and to protect your rights if an unfor-tunate incident occurs:

1) Choose a safe, wide route, notone that is car-lined.Prevention is the best cure,always.

2) Slow down and pay attention.If you can’t avoid a car-linedroute, slow down to improveyour braking ability. Payattention to the parked carsso you can brake in time foropening doors.

3) Choose a route with apainted bike lane. Thisisn’t always possible, but it isideal.

4) Keep your hands on the brake levers, not thebars. This will help you stop more quickly.Also, avoid using the tri-bars when ridingnext to cars. This riding position makes itharder to stop quickly.

5) If in a group, ride single file. When you ridetwo or three abreast and you are in a posi-tion next to the parked cars you have nooption to maneuver around opening doors.

6) Ride at least four feet from car doors. InCalifornia you must ride as far to the rightside of the roadway as practicable, but thisdoesn’t mean riding right next to a car door.So, ride four feet away from car doors–theyswing out further than you think. (Althoughthis is often cold comfort, the CaliforniaVehicle Code 22517 states that a car doorcan’t be opened unless safe to do so.)

7) Look ahead for movement inside the car’srear windows. If you see movement, rideaway from the car door or be prepared tobrake in time, because many motorists flingopen their doors without looking.

8) Notice if the rear brake light is illuminated,as it will tell you if the car is occupied, andrunning. You could get “doored” if the dooris suddenly opened, or even be in for a col-

lision if the car unexpectedlypulls out, so be on alert.

9) If you are following the lawand get “doored”, get pictures!Whether it is you or your cyclingpartners, take pictures of thecrash site and the location of thevehicles. If possible, include pic-tures of how far out the door wasopened. Your cell phone camera isgreat for this.

10) If you’re “doored”, get thedriver on record if they admit open-ing the door or pulling out. Thishelps your insurance claim. If, by

opening the door, the driver creates a situ-ation in which it is impossible for you to doanything other than slam into the door orput yourself in certain danger, the insurancecompany can’t argue that you don’t have aclaim.

Richard Duquette is a California Personal InjuryTrial Attorney who since 1983 has mixed lawwith his love of bicycling and surfing from Bajato Bali. He can be reached at (760) 730-0500or [email protected], web: 911law.com.

14

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NOVEMBER 2011


IT’S THE LAW: 10 Tips For Cyclists: Don’t Get “Doored”By Richard Duquette, Esq.

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NOVEMBER 2011

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Ingredients2 cups Kashi® Nuggets

cereal

1 organic red apple,

coarsely chopped

(unpeeled)

2 organic yellow onions,

coarsely chopped

2 cups organic carrots,

small julienne cut

1 cup organic celery,

coarsely chopped

2 tablespoons extra

virgin olive oil

⅛ teaspoon cinnamon

½ teaspoon poultry

seasoning

1 teaspoon each black pepper and sea salt

1 (14oz) can all-natural chicken or

vegetable broth

¾ cup walnuts, coarsely chopped

Directions■ Heat olive oil in skillet and add onion, cel-

ery and carrots. Cook for about 3-5 minutesor until veggies are slightly soft.

■ Add salt, pepper, cinnamon, and poultryseasoning, and chicken broth to veggie mix-ture – mix well.

■ Add Kashi® Nuggets cereal, chopped applesand walnuts to veggie mixture. Continue tocook for only about 1 minute, mixing gently.Do not overcook; cereal will get soggy.

■ Place prepared stuffing in 8x8 baking dishand bake at 400°F for 15-20 minutes untiltopping is lightly browned and a bitcrunchy. Do not over bake; it will dry out.

Nutrition Facts Serving Size: ½ cup of prepared stuffing,Calories 150, Calories from Fat 50, Total Fat 5g,Saturated Fat 0.5g, Trans Fat 0g, Cholesterol0mg, Sodium 360mg, Potassium 190mg, TotalCarbohydrate 25g, Dietary Fiber 4g, Sugars 5g,Other Carbohydrate 16g, Protein 4g, Vitamin A50%, Vitamin C 2%, Calcium 2%, Iron 4%

For Thanksgiving or any holiday meal, offer this tasty, healthful alternative packed with 7 WholeGrain Kashi® Nuggets, apples, fresh veggies, and flavorful seasonings.Makes 12 servings.

MADE with KASHI®: Seven Whole Grain Harvest Stuffing

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SHOW OFF YOUR TCSDSpirt!Send your “TCSD Spirit” image(s) to [email protected] to be considered for

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18

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PROFESSIONAL SERVICES

NOVEMBER 2011

Al TarkingtonM 70-74

IntroLast year, I had

one of my bestraces, finishing onthe podium,fourth, in the 70-74 age group witha finish time of13:42.

This year’s racewas my seventh appearance at the WorldChampionships and 13th Ironman.

Aloha one and all!

Race Day!! The seas have been rolling all week from

storms in far off New Zealand. The waves creat-ing geysers of water flying over the seawall anddrenching unsuspecting tourists and triguys.But this race day morning - smooth as glass - atriathlete’s dream.

Alarm goes off at 4:00am. Hey, I’m alreadywide awake. What, me nervous? Kept repeating,this is old hat. No need to be stressed out.Everything was laid out and ready. I went over

everything at least ten times thenight before. Shaved,taken a quick shower, etc.I asked myself “Why do Ialways take a shower whenI’m going to be taking a2.4 mile swim in a couple ofhours?” I had no clue, butit’s a ritual. 5:00am and offto the King KamahamahaHotel to get body marked,turn in special needs (extrapersonal nutrition) bags, walkover electronic sensing mats

that pick up ankle chips numbers. Then headedto my bike… pump up the tires, fill the waterbottles, turn on the bike computer. Then, got inline for the head. Oops, they ran out of TP, andsomeone used paper towels, and one of the twotoilets is backed up and over the top. Wow, thir-ty minutes in line, and there were still 40 peo-ple in line waiting. It’s now 6:15, the pros weregetting in the water for their 6:30 start.

The announcer, Mike Riley, was yellingthrough the PA system for the 150 or so pros toget in the water and get to the start line -about 100 yards out from the tiny Dig Me

RACE REPORT: The Big Dance - IM World ChampionshipDate: October 9, 2011 Location: Kona, HI



Beach. He was also yelling at the 1,800 triathletes to get down onthe beach and into the water. Boom! The cannon goes off and thepros are under way.

About 1,500 triathletes in front of me were trying to squeezethrough a narrow passage and down narrow stairs to the beach.And, about 300 more behind me, pushing. At 6:45, my feet wereon the sand, people pushing from behind, but there is no room toswim. Seems like we’re all just a bunch of lemmings. Slowly peo-ple moved into the water and swam out for the deep water start,and I followed suit. Five minutes later I found my spot as far to the left and away from the wharf as possible. Mike Riley was yelling for people to stay to the right of the floating Ford“island”, but many of those people on the left of it just ignore him,including me.

The SwimBoom! again. The cannon goes off (for the age groupers), and it

was a mass of arms, legs and froth. I tried to get into a rythmn,not hyperventilate and tried to avoid getting kicked or squashed.Wow, I was off to a good start! No misshaps. Last year, someonereached over me and ripped off my swim cap and goggles. Theswim course is straight out and back. Big orange buoys line thecourse. One can’t see out 1.2 miles, so everyone swam along thebuoys leading out. But the secret is to stay away from the buoysand the mass of thrashing arms and legs. “Boy, I’m swimmingwell,“ I noted to myself. Soon enough, I reached the turn-aroundbuoy. The swimmers had spread out, but now it’s bumper tobumper at the turn. Way too much physical contact. I was kickedin the face and people were climbing over my back. It was hard toget enough air without swallowing a gallon of water. I thought”Man, don’t these people know there’s still over 138 miles to go?”A few hundred yards past the turn, it opened up again, and swim-ming become much easier.

The pier was now in sight, then the beach, I’m on the steps, andthe clock says 1:23 (Ed. note: That was only six minutes slower thana couple of 30-someting TCSD club members). ”Hey, I’m doing allright!! I am on schedule,” I say to myself.

T1Into the changing tent. I practiced and perfected stepping into

my cycling jersey 20 times in the hotel room, but this time I ste-ped into it, pull it up and it’s all wet and rolled inside out. Not assmooth as I was hoping. All the geezer’s bikes were in the last row,so it was easy to find my bike among the 1,800 bikes that all lookpretty much the same. I jump on the bike after a 100 yard dashpushing my bike to the start gate and I was off.

The BikeMy personal cheering section, my wife Steve and friends Trea and

Darrell were there giving me a big send off. It took me two to threemiles to get my legs working after the swim, but I was feelinggood. I tried to ignore the younger, slow swimmers who were nowblasting past me on their bikes like I was standing still. After sev-

20

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WELLNESS

NOVEMBER 2011


eralmiles, I checked my bike com-puter and saw I was on pace and felt great.Forty miles into the ride the course heads uphillto the town of Hawi and the turn-around. Theusual side winds turn into a direct head wind,and I know my speed would drop five to sixmiles per hour of my current pace. It was astruggle to push the peddles, and every strokeseemed like slow motion. I reached Hawi andmake the u-turn. Suddenly my speed hits 20miles per hour, then 30, then 40, then 45. (Ed.note: and he’s in his 70’s, go Al!) Yikes! I wasblowing past the lighter female riders and thefirst-timers who are coasting and on theirbrakes. I tried to keep more weight on my frontwheel which was bouncing around from the sidegusts. Eight miles later it was over, but what ablast. The wind disappeared and was replaced by95 degrees. Another 10 miles of rollers, andthen the Kona headwinds whipped up across thelava fields. Still, I checked my computer, and Iwas close to matching last year’s bike split.Finally, Kona Town is in sight, and I rolled intothe bike/run transition at 6:45. “Whoa,” I com-mented to myself, “I’m really doing well.”

The RunQuick change, and I was off on the run.

Clocked a 12 minute miles which, for me, was afast pace for just getting off the bike. I stop atmile one aid station, downed some Coke andinstant heartburn. I tried jogging, lots of inter-nal rumbling. Jogged-walked, joged-walked tothe two mile station. Slugged

down some more Coke and suck down somegel. I told myself, it’s all in your mind,just keep going, keep on jogging. Mystomach had gone from a rumble to a gur-gle. I made it to the next aide station’sporta potty just in time. While inside, Ihear people cheering for Roger Little (myclosest competitor) as he runs by. At leasthe doesn’t know he just passed me! Even so,I calculated that I was still fourth or fifth inmy age group. I was back on the course, butmy stomach was sending out distress signals.The run course looped back into Kona Town,up a hill and out to the lava fields. Ten milesdown and 16 to go. My stomach rebelled at thetop of the hill, and everything that went incame out. All I could think of was how glad Iwas that didn’t happen a few minutes ago infront of 10,000 people lined up along PalaniDrive. Wow, I felt better! But my legs were a lit-tle wobbly and I knew I looked like sh*#t. Thenext aide station was a half mile away, and Itried a brisk walk. I loaded up on Coke. At thispoint I was way past solids, gels, bars and theofficial PowerBar drink that I now believed wasone cause of my problems. The Coke lasted forabout a half mile when my stomach erupted likeMt. Pele. Now, I was down to a walk with 15miles to go and little hope of running again.

Every time I started to trot, I felt like I wouldget the trots. Nothing was left in my stomach.No energy left. I had bonked, hit the wall. Thewheels had come off. I was cooked, fried, baked.I would have just loved to have layed down onthe side of the road and kiss this Ironman good-bye. By now it was pitch black out on the QueenK highway, but I knew that a few of the runnerspassing me were probably in my age group. Mylegs would not obey me, and they headed in dif-ferent directions. I was walking like I put awayten Mai Tai's. It was late, and the aide stationswere now serving chicken broth. I tried some,and it tasted great. Maybe it would get me backon track. Oops. Spoke too soon. At least it was-clear liquid coming out! I got to the turn aroundin the Energy Lab and saw my friends and vol-unteers Gerd and Jill. I asked Gerd to call Steve,my wife, and tell her I’m cranking out 20 minutemiles with 10 miles to go. My mind was so fuzzythat I can’t figure how long that would take me

RACE REPORT: IM World’s, continued



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to get to the finish line. Gerd reminded me thatI was sitting in his chair, and I should get upand get moving if I was going to finish. Back onthe road toward Kona. Everyone out here wasnow walking, and most were passing me. Officialcars were now trolling the road looking for theseverely decimated. Was I one ofthose? Message tobody - look sharpwhen they cruiseby!! Finally, KonaTown was in sight.Only three miles togo. I told myself “Ican make it.” I testout my running, nohope, so I keep walkinguntil I reached the lastturn onto Alii Drive.

Wow! Thousands ofpeople greeted me, and Imean thousands withhalf a mile to go. Peoplewere all around me slap-ping hands, shoutingwords of encouragement,back pats. I never saw orfelt anything like that inall of my races. A volunteertold me “walk, don’t rununtil you reach the Ironmanarch about 100 yards beforethe finish.” Good advice, as I went under thearch, and I started a slow jog. For the final 100yards thousands of people were cheering andchanting Go Al, Ironman Al. The volume wasintense, off the charts. Everyone was at the fin-ish line for the final hour of Ironman, and thereI was. It was the longest (make that the slow-est) Ironman I have ever done, but I wouldn'ttrade the final mile for any of the others.

I crossed the finish line, and two “catch” vol-unteers dropped a lei over my head and hold meup. Steve was a finish line volunteer expectingto catch me, but her time slot had expired hoursbefore I arrived. But suddenly there she was,camera in hand, snapping photos. Seconds later,my stomach had one last violent eruption whichshe duly recorded on film. Simultaneously, thevolunteers turned me over to Steve, and first aidpeople carried me to the medical tent a few feetaway.

Wrap upAfter a weigh-in and finding I had not

absorbed any liquids in the last nine hours,they laid me down and gave me two i.v.’s. Bynow, it was 1am in the morning, and they were

literally starting totake down the med-ical tent. The i.v.‘sdid the trick, and Iwas ready to party!Well, not really, butI could get up andwalk straight. Bythen, Steve hadpicked up mymedal, bike andrun bags from thetransition area,and took my bikeback to the hotel.What a coach!!

Final resultsfor the 70-74age group: Thirdout of thewater, third offthe bike. 15thplace out of 24starters and22 finishers.

My time was 16hours, 19 minutes. What a day! And, glad it’sover.

Thanks and Mahalo to each and everyone fromSan Diego to Kona for all of your support andencouraging words. It means so much to me.

Susan NormanM 70-74

BackgroundBy race time Susan was swimming six miles,

biking 200 miles and running 40 miles a week.All this hard work paid off as she was able tocapture first place in Las Vegas 70.3 finishing in8 hours, 7 minutes and crowned World Championfor women 70 and over. Then a short four weekslater...

Race Time What a day to remember. The day started with

gorgeous weather and 1,918 athletes ready to


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22

NOVEMBER 2011

begin the biggest day oftheir lives. Calm 81 degreeocean water was churningat the sound of the startcannon at 7am. I was sonervous about making the2 hour, 20 minute cut offtime and about swimming astraight line for 2.4 miles inthe ocean swells. I madethe swim with 17 minutesto spare and after the tran-sition hopped on the bikefor the 112 mile bike leg.

It was very hot andextremely windy bothcoming and going andthe lava fields of Konaget even hotter becauseof the radiant heat fromthe black lava. I made thebike cut off time, whichwas 5:30pm in the after-noon by seven measly min-utes and after another tran-sition, I was into the 26.2marathon leg. By that timethe weather had cooled a bit and a slight over-cast made for tolerable running conditions.

In Hawaii, at this time of the year, it getsdark early, so it wasn't long before I was run-ning in the black, black darkness of Kona withjust a few of the mostly older athletes. On the“Queen K” highway it is so dark and lonely thatit is almost scary. Fortunately, my husbandSteve was out on his rental bike and was follow-ing my every step, encouraging me to keepgoing and to silence thosenegative demons in myhead that can cause oneto lose sight of one’sgoals.

In the long courseIronman triathlon, thefinal drop dead cut offtime to finish is mid-night, so that is thelooming beacon of fail-ure. With Steve press-ing me forward in the

darkness, I made it to the mostexciting finish line in the worldwhere dreams meet reality in a col-lision of thousands of screaming,cheering spectators motivating meto pick up my dead tired legs. Withthe sound of Mike Reilly (the voiceof Ironman for 20+ years) callingout that the clock with tickingdown to midnight, I managed tocross the finish line in first placein 16:57:29, two and half minutes

before midnight! Tooclose for comfort. It isthe greatest, mostemotional feeling inthe world to com-plete this race andcross the finish linehearing Mike call-ing out “SUSAN,YOU ARE AN IRON-MAN”. Unbeknownto me, my last

remaining competitor inmy age group was right on my heels and fin-

ished right behind me by one minute, justsqueaking under the finish line by the midnightdeadline.

Sunday night was the awards banquet and Ithoroughly enjoyed getting together with myfellow triathletes and their supporters. It was ahuge affair with thousands of fans attendingthis very exciting banquet. Thanks to you all foryour tremendous love and support throughoutthis event and special thanks to Steve and LynnOlszowy, my new journalist friend, who helpedme recover in the medical tent (two IV’s) and

get home to my hotel room safe andsound at 2am. A verylong memorable day!! Iam thankful to be theWorld Champion for theIronman 70.3 and nowthe full distance IronmanTriathlon.

Now, on to next year andthe Ironman course recordfor women 70+ of 15 hours,19 minutes!

RACE REPORT: IM World’s, continued

Approximately 200 athletes took part in the firstever Tiki Swim as part of the Oceanside HarborDays Festival. Featuring southern California’sonly 2.4 mile open water swim, the Tiki Swimalso had a 1.2 mile option for those not quiteready for the longer distance.

A one-of-a-kind factor of the Tiki Swim isthe actual course. The 2.4 mile swim startssouth of the Oceanside Pier and swims into aclosed Oceanside Harbor finishing at theboat launch ramp. The 1.2 mile swim, startsat the Harbor Beach, merges onto the 2.4mile course and also finishes at the boatramp. There is no other time that swimmersare allowed to enter the harbor from theopen ocean.

On race day the athletes were notgreeted with the normal sunny weatherexpected in the fall, but the water tempwas perfect and the wind and surf were

non existent creating idealconditions. There was alsoplenty of discussion of thered tide conditions that hadtaken over the coastal area

and all swimmers were assured the waterwas tested and this condition was notharmful to them.

The 2.4 mile race started right on timewith the sound of a conch horn but onlyafter introducing the youngest male andfemale competitors, Jaycee Frivaldo at 12years old and Carson Gossler who was 10 atthe time. What we did not know at the timewas that there was a ringer in the crowd, butshe would be revealed at the finish.

As the athletes made their way on the coursethey were escorted by members of the OceansideOutrigger Canoe Club. One swimmer took advan-tage of the VIP package and had her own support

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24

NOVEMBER 2011

Date: September 25, 2011 Location: Oceanside, CARACE REPORT: Inagural Tiki Swim By Brian Long

Race directors John Hill and Brian Long.

25

team out on the water paddling their own out-rigger. It was a great way to see the race andhelp their swimmer along.

Once the 2.4 mile swimmers passed the SanLuis Rey River mouth, there was a stationaryoutrigger that acted as an aid station completewith water, Gatorade Pro and Gu, BLOX andbars for those that needed it. Just after the aidstation is where the 1.2 mile swimmersmerged.

The 1.2mile swim,also startedright on timefrom the har-bor beach. Itwas fun to seethe anticipationon the athlete’sfaces as wewatched the 2.4mile swimmersracing north forthe harbor. We hadsome strong youngswimmers such as TCSD member, and swimleader Chuck Pateros’s daughter, AlisonPateros.

Once the conch horn blew, we crossed thebeach to the boat launch and prepared for theswimmers finish.

It was a blast to be on the dock as the swim-mers swam past the tall ship Amazing Graceand the Coast Guard cutter. We greeted our firstswimmer, a 14 time NCAA All American, PanPacific Gold and Bronze medalist and WorldChampion, Dawn Heckman who also was wear-ing her own custom Tiki Swim 2011 swimsuit.She set the first Tiki Swim record time of50:01. Our first men were George Beecher(Wetsuit) and Bryan Buck (Swimsuit) at 51:39and 54:25 respectively. 12 year old JayceeFrivaldo was the first woman in the wetsuitdivision at 1:05:43.

The top 1.2 finishers were Colin Chinn (W)finishing in 30:53 and Kristin Hughes (S) fin-ishing in 39:45.

After the swim all finishers were awardedwith a custom Peter Grimm Tiki Swim lifeguardhat, a full color event shirt and a free pancakebreakfast provided by the Oceanside FireDepartment. Carved Tiki awards were presentedto the first two places in both races and forswimsuit and wetsuit divisions. The overall 2.4

winners were pre-sented with customtiki acrylic paint-ings done on recy-cled Hawaiianshirt material.

So while theconditions wereawesome, it wasthe volunteersthat made theevent GREAT!!Registrationwent flaw-less, the

gear check crew wason top of it as were the award distribu-

tors, timing volunteers and our swim catchers.All volunteers were given a custom Tiki Swimpalm trucker cap, shirt, pancake breakfast andtiki mug. We really appreciate everything theydid to make the event a success.

Lastly, the Tiki Swim rebate program distrib-uted $250 to many local and national organi-zations as designated by the athletes duringthe registration process. Another $500 wasdonated to the Oceanside Firefighters Fund.

Look for registration to open soon for thenext Tiki Swim which will take place onSeptember 30th 2012 and thank you to all theathletes and thank you to our 2011 sponsors,A&E Construction, Richard Duquette, FunctionSmart, Fitzpatrick Capital, WawanesaInsurance, NYTRO, Brian Long and Sea CoastExclusive Properties. We could not have madeit without you.

If you had half as much fun as John and Idid then we know you had a blast. See you nextyear.

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Left to right: Competitor with support crew and Carson Gossler.

26

NOVEMBER 2011

“I didn’t think anything that the targeted student was black. Ididn’t know she was the sister of a gang hoodlum, or that shemight lose her balance, trip, and break a wrist while trying to grabher falling notebooks. As soon as she fell, I became the white boytargeted by black gangsters. The thugs had set me up as the dumbsucker in the middle of a war between white and black gangs. NowI was really scared. I went to the police figuring they mightcharge me with a misdemeanor while protecting me from retalia-tion.”

Donny pushed his hand through his hair. “It seemed the blackgang had some quid pro quo connections with law enforcementand the D.A.’s office. The police would look the other way con-cerning certain of their gang activities if the gang handed theD.A. a few criminals now and then. They charged me with assaultand battery among other crimes, and they won on nearly everycount.”

Donny sighed and gestured around at the other inmates. “I wasa stupid, immature jerk, and I deserved some punishment—butnot this. Everyone here, including most of the jail administrators,knows I got a bad deal. They give me a little extra latitude.”

“Like what?”I look at the experience as a year at a strict college—ugly

dorm, crummy food, and long, enforced hours of study. They allow

me to have notebooks for writing, books I request, and mentor-ing privileges with some of the other inmates who want tutoring.I try to make the best of the situation, but….” He looked at me.“You know what really gets to me? During our exercise period Irun around a small yard. I really miss running without bound-aries—just my feet and the ground with the horizon the limit.”

Over the next few months, Donny and I were an effective teach-ing team. I rued the day he’d leave and I’d lose his help, energy,and ability to reach the students in ways I couldn’t. We madeplans to run together after his release. I was only a casual jogger,so during those months leading up to his freedom, I ran moreoften and increased my mileage to have a better chance of stay-ing with him. To my surprise, I lost about ten pounds and hadmore energy to get through each day.

A week after his release, we met at a park to run on a trail cir-cling a lake. Donny had trimmed his hair and shaved off hisuneven beard, giving him a youthful, preppy appearance. He radi-ated a certain élan that was almost enviable. We cruised at mypace so we could talk. The trail climbed a bluff with an overlookwhere we stopped for a few minutes.

“No walls, no guards, and nobody to say squat about what Ido,” he said. “I dreamed about this every day—running without



@

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28NOVEMBER 2011

limits.” He remained silent for a long moment. “But I learned a lottoo, mostly about me. I want to show you something when wereturn to our cars.”

We ran the last two miles without talking, letting the silencebetween us be its own form of communication. His stride was lightand natural, and my training paid off since I could keep pace withhim. When we arrived at the parking lot, he opened the trunk ofhis car to reveal a pile of papers consisting of photocopied arti-cles and handwritten notes.

“You can borrow these if you’d like,” he said. “They’re my obser-vations about teaching inmates during the nine months I was injail.”

I leafed through the stack that included evaluations of my les-sons and the progress we made teaching each student. It was corematerial that would make writing my master’s thesis a lot easier.I looked at him, speechless for a few seconds, realizing the rolereversal that must have taken place. I had become a runner, andhe had become a teacher.

“I told you I took the time in jail as a period to learn,” he said.“I learned I want to pursue a career in criminal psychology, nowthat I have firsthand experience.”

Running without limits wasn’t just a dream for Donny—it was ametaphor of his life as he shed his immaturity and strode intoadulthood. I couldn’t take credit for his metamorphosis, but I tookpleasure in being part of the process.

“Do you have any running buddies these days?” I asked.He shook his head.

“Do you want to meet here at the same time next week? Maybeyou can be a cross-country coach too.”

That was the first time I heard Donny laugh.

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when the WTC decides to enter the 21st century and see athletesin wheelchairs as ATHLETES and not “disabilities“ by having aHawaii slot receiving division at each Ironman qualifying race, Iwould very much like at least one chance in Kona. It is “The Race“that started it all. I started this “paratriathlon“ movement 17years ago and would like to finish what I started, much like IMCanada. I would also like the WTC to change their policies and willwork to open their eyes until they do so.

Craig: David, thank you so much for sharing your story. Your per-spective and perseverance are admirable. I’m proud to call you myfriend.

Craig Zelent is a USA Triathlon Level 1 Certified Coach. Craig canbe reached at 760-214-0055 or [email protected].



Triathlon Club of San DiegoP.O. Box 504366

San Diego, CA 92150

RETURN SERVICE REQUESTED

619-756-3756 | WWW.MHS-WORKS.COM | CA. #940782

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