Foster Grant Ironman World Championship 70.3

Tomorrow I will catch a flight to the sunny state of Florida! Once again, I am accompanied by the anomaly, Chris Rotelli who just ran a 2:53 at the NY city marathon; Chris Nocera who lit up the course at Syracuse; Sean McBurney who I know will come in sub 5; Todd McIntyre, the calming factor and incredible athlete and Jason Jacobs, a USAT team qualifier. There is no doubt that these fine athletes will bring their “A” game this Saturday when we take on the world! Accompanying them are their fine families and support for all of us! Im not sure how I could do anything without the support and love from these people. Julie Rotelli especially! Thank you all!!!

Now for the bad. Once again I am injured. However this time it is much different. Never have I gone into a race panicked that I wouldn’t be able to finish, until now. My IT Band is severely injured; to the point where just walking hurts. I have been so fortunate that a wonderful doctor has taken me under his wing and worked on me for the past several weeks. Dr. Chris Webb performed countless hours of treatment just to get me this far. His expertise in A.R.T. , Chiropractic, exercise physiology and sports injuries has given me the chance to see the starting line. Dr. Webb has a clinic in Washington PA where he and his employees took incredible care of me. George, an incredible exercise physiologist worked on me repeatedly, stretching, exercising and taking a real concern in my rehabilitation. Angie, an incredible nurse, would do my stim and ultra sound as well as prep me for taping and countless other things. This group is dedicated to their patients and I encourage everyone to go see them. www.Chirowebb.com!

So onto Florida and the starting line I go. My goals for this race are simple; FINISH! If you know me, DNF is not an option, EVER, unfortunately, I may not have enough time to get to the end officially. This injury hurts and makes it hard to just get up the stairs, but I can assure everyone, I will cross that line even if it takes me all night! PR’s are gone, hopes of any type of placing are gone and the clock has now become my enemy. I have 7 hours to get to the finish line, and I plan on making it there.

Thank you all for your support, help and encouragement! It is only with wonderful people behind me that I could ever attempt to do what I love to do.

Over trained...

It is no secret that I go hard, all of the time. I know this is not the best way to train, however I know nothing else and damnit, I like it! The last 4 weeks have been a wake up call to this and today was the worst. I was extremely tired going into Syracuse. I thought my taper was making me depressed and down, but it wasn’t. To my surprise and others, I actually accomplished a good time despite the injuries to my shoulder and foot. I took a few days off coming out of Syracuse and decided to hit it hard at the start of this week to prepare for the Foster Grant Ironman 70.3 World Championships on November 13^th. Poor decision making has now left me sidelined.

I want to first thank a couple people who have helped me recently. The first is Devin Hanna. He is the Timex rep and a friend I met through training. He is an Ironman and an accomplished marathoner. Numerous 4 and 5 hour training days were spent this summer while he was preparing for Ironman Lake Placid. Thanks to Devin and Timex for hooking me up with the brand new GPS Global Trainer, the Race Trainer Kit and a Rudy Project Aero Helmet! THANK YOU!! Google Devin’s name and you will see a great write up in the paper about him. Also, grab a Timex product… they are second to none!

The second person is a Physical Therapist. Lauren Cerqua found out about my leg injury and although she doesn’t know me that well, she immediately offered to help…free of charge! I traveled to Washington PA on Friday and she spent almost 3 hours diagnosing and treating my leg. She has also offered to treat me again next week, which I will definitely take her up on. I cant thank you enough!!! If you need a PT, I highly recommend Lauren! Not only is she very knowledgeable, she takes her time, explains things well, and really loves her job. Thank you!!

Yesterday was one of the hardest days to train mentally. Without giving anyone credit for trying to sabotage my training, I was put in a situation that I had to mentally overcome. This is sometimes harder than any physical test you can put your body through. Workouts are supposed to be fun and challenging. Outside pressures and stresses are not needed. Yesterdays workout sucked! It hurt me and it took everything I had to control myself. I worked through it and got the hell out of there. Things would finally change when I arrived at Lauren’s clinic!

I started to ride today and almost instantly I was falling behind. I had some technical problems but more so it was my body, I couldn’t go faster and I had no power. We hit some hills and I was really in trouble. My legs ached and I was tired. I figured after a few miles I would settle in and be fine…not the case. Not only was I way off of pace, I was working harder, going slower and my mind was elsewhere. I kept drifting in and out reasoning why I was slow and the battles of yesterday still plagued me. Pep talks to myself started to ensue but still, nothing was helping. At mile 37 I finally called it. I told the guys who I was riding with, “Im done, heading back.” I took a different route home, actually longer but a bit less hilly. Alone on the road, struggling to make it back I was angry and upset. How could this be happening? I knew what it was, I just didn’t want to admit it. I am and have been over-trained. Mentally and physically, I need a break. Total ride distance was 79 miles.

I returned to my car, loaded up and immediately text a respected and personal friend of mine, Dr. Suzanne Atkinson. Suzanne is not only a physician but a level 2 USAT coach, avid cyclist, owner of Steel City Endurance and a really great friend. After several texts, the recommendation…2 solid weeks off. WHAT??????? I haven’t taken a week off in over 3 years let alone 2. This is where I am right now and I am going to listen. I want to perform well at Clearwater, but if I feel this way, I wont make it to finish line. As always, Thank You Suzanne!! One of these days I will have the money to hire you! Ill be back, stronger and ready. Even if this race isn’t a PR, I want to feel good pre and post race. I will listen to the authority. Need a coach…www.steelcityendurance.com

So, anyone up for a movie? Im available in the mornings and evenings for the next two weeks…

The road to Clearwater.

October 1, 2010

The recovery week is over and I have finished my first quality week of training. The best part of this week was the support I found surrounding me and the goals I have set for Clearwater. I have mentioned to many that this is a sort of Victory Lap for me as Sean put it, however I do want to perform well. I’m a competitor and therefore giving my best will always be the case. I started this week great! Felt great, had my workouts all planned out and then it happened…

Injury strikes me down once again. On Thursday, following a very intense lifting session I began my next workout - speed! My Achilles heal in all of my races has been just that, my left leg. Everything from IT band issues to knees, to plantar fasciitis and now solius. It seems I have yet to enter a race when I am completely healthy. Actually, Im unsure of what that would feel like…haha! Theres always next year. All kidding aside, it makes things very frustrating and adds to my anxiety pre-race. So its back to the pool for my run sessions at least for another two weeks. Im not complaining as I am very fortunate to have something that I can fall back on and still get my workout completed, but pool running is not the most fun or entertaining of exercises. So if anyone wants to come and join me, or just sit pool side and talk, YOU ARE ALL INVITED!!!

I want to address some other things that have come up as well. The immense outpouring of support and offers to help with my injured leg has been overwhelming. I am going to see a PT today as she offered to help me out. Thank you all! I will take others up on their offers as well. This leads into my next discussion point: support and the people who are there for you.

We all go through rough stages but one thing remains constant, the need that any person has for support. Whether you are an athlete or not, the love and support of family and friends is pivotal in achieving success. Sure you can do it on your own, but add in a cheering section and you wouldn’t believe the results! I have been lucky to have a great supporting cast of friends and family. I have also recently ran into others that will do the exact opposite. Sabotage is for losers! Let me make that clear, LOSERS. Because you or whoever cannot achieve things others can, does not mean you need to get in the way of someone else’s dreams. Set new goals for yourself. Have fun, enjoy yourself and work towards making you better. Interfering with a workout or raising anxiety in a person which makes their workout more stressful and harder is bottom line childish, feeble and bullshit! Lack of support is one thing, sabotage is another. My advice, stay clear of these types of people, let others know, stay positive, and push through. You can achieve your dreams…I am right now!

Oh, and if you need support, I am here! Call, text, email or send a smoke signal!

Syracuce race report

Ironman Syracuse 70.3 Race Report September 19, 2010

Wow! Where to begin? Ill start with the day prior to the race as this was just as important as race day for me. Being this was my first 70.3 my nervousness was at an all time high! I was tired, scared and having uncontrollable anxiety all day. Sean and I met Chris Rotelli at the beach around 11 a.m. We were all going to do the traditional day before, swim, bike and run workout to get warmed up. Upon arriving to the beach, there were signs up that the beach was closed and no one was aloud to swim until after 2:00. Chris nor I were having any part of this. The posted water temp was 63, but the “floating” word was it was much colder the deeper you went. Lucky for us, we were only going 1.2 miles…LOL! We suited up in our wetsuits and started to run for the water. Our thoughts were if they wanted to chase us in a boat, so be it. We needed to swim and to the amazement of a large number of other athletes, we did! 100 meters into the swim and it happened. I popped up and so did Chris, neither of us could breath! We were both hyperventilating from the shock of the cold water. We talked to each other, got our breathing under control and agreed to keep going. Throughout our swim, the beach started to accumulate onlookers and soon we saw others jumping in. However, none were going very far or coming anywhere near us, it was just too cold. We finished our swim and headed out on the bike followed by a short run. I cut my run very short as this was the first time I ran on my foot and the pain started after the first half mile, pushing it wasn’t necessary that day. The rest of the day was uneventful. Todd McIntyre drove Sean and I around the bike course and then we drove the run course before going to dinner. That night, 4 of us were hanging out talking in the house that Chris hooked us up with. Cant thank he and Amy enough! Todd McIntyre, Sean McBurney, Chris Rotelli and I all sat around talking. The stories really calmed me down and Todd was such a HUGE welcome as he really put me at ease.

4:00 a.m. came and I was up! No alarm needed, I opened my eyes, looked at my watch and it was time. About 15 minutes later I received a text message from a pro-triathlete, Amy Javens. She gave me the temperature, conditions and a short note to get me psyched up! She was a big help as well, getting me hyped all week and when I was in doubt, she was reassuring. We packed up the cars and headed to the race. Oh wait, we had to turn around, Chris forgot his water bottles. LOL! We arrived and I started to set up my transition area. I had no clue what I was doing as anxiety took over! I stared at my bike for a while until another athlete next to me said, “hey, you got this!” I snapped out of it and continued to set it up. After I was done, I was still very nervous and thought I had forgot something so I sought out Mr McIntyre! Todd came over, very calmly and went over everything with me. I walked to the beach where I met Chris R, Sean, Jim and Jim’s wife Eileen. I was finally starting to smile! We headed to the water to get acclimated to the temperature. Jim had me laughing as he danced to the music playing. I think there were about 150 people in the water and everyone was peeing…sorry Todd.

The announcer called the time and the first wave was off. I was standing with my wave and talking to a guy from Jersey. He was HUGE and told me to relax and that I could draft off of him. Everyone was very nice. Panic was now starting to set in and just as I started to pee myself, Todd shows up and shakes my hand. Some last words of encouragement and I couldn’t have been more appreciative. I cant thank you enough Mr. McIntyre! You are truly a class act! The horn sounded and we were off. I ran into the lake with the group and started to swim. For the first 200 yds I swear I didn’t breath and then it caught up to me. I panicked! I was hyperventilating! I picked my head up and just started to breast stroke. It took about 2 minutes before I yelled at myself out loud, “This is an Ironman event, you can do this, put your head down and get, your ass, MOVING!” and so I did! Every stroke from there on was getting faster and faster, my pulls were stronger and my glides got longer. The swim cap colors were starting to change as I came up on the wave before me and I had turned the corner to come back. I was out of the water and onto the bike.

Swim time: 32:56

T1 3:16

My transition from swim to bike did not go so smoothly. I was very disoriented from the cold swim and apparently my nerves had still not calmed down. I ran out of the water and heard people cheering for me. I was so happy to see Chris Rotelli’s family and Jim Wrubel’s wife Eileen there! It made me smile! I ran to transition and passed the wetsuit strippers and water station. I didn’t even see them. I arrived at my bike, pulled off the rest of my wetsuit and grabbed my bike. This is where things went bad. There was a red line to mount your bike and I was running as fast as I could. I hopped on my bike but couldn’t get clipped in. I was still pedaling and looking down…MISTAKE! The next thing I saw was the sky, I had pedaled off the street and right into a parked car. 4 people helped me up and back at it I was…again in the grass. I just couldn’t get my head straight. When they started to yell for officials to come help I knew I had to go, so I just pedaled not clipped in the best I could to get away and back on course. I was a mess, heart rate was in the 180’s and there was 10 miles of hills to climb ahead.

I started to climb and tried to get as much nutrition in me as possible. MISTAKE number 2! I knew I was in trouble when in the first 5 miles, I was passed by Chris Rotelli and everyone else. I was barely making it up the hill, I couldn’t get my heart rate down and I knew I had to stop this, get things under control or else I wasn’t going to finish the bike, let alone the entire race. So I did! I put my bike in the easiest gear and I just pedaled. After about 20 minutes I was back! My legs started to feel good, my breathing was under control and my heart rate was in the 130’s. Its time to go I thought and so I did. On the first large decent I was at full speed. I must of passed 25 bikes just on that first down hill. The visibility was poor as the fog was extremely thick, however I didn’t care. To the left of the lane I went and full speed ahead I road. Every mile from there on out I was passing people and feeling good until mile 22ish when I started to throw up. You could have set your odometer to it after that, because on each mile, I threw up again, and again and again. Nothing would stay down and it was almost comical as the other riders were very concerned with me. A gentleman pulled up next to me and asked, “dude, are you ok? I have never seen someone throw up that much in my life!” The funny part was that I was ok. I couldn’t keep anything down, but I was still pedaling pretty fast, my heart rate was elevated but I didn’t feel that bad. I tried to grab whatever I could for calories and get it down. Lesson learned: power bars taste just as good coming up as they do coming down. I finished the bike course and into T2 I ran.

Bike time: 2:35:19

T2: 2:13

T2 was much different then T1 for me. To start with I knew my name and was coherent. My fingers were cold and I had some trouble getting my shoes off. (I really need new tri shoes) So I sat down, took a breath and grabbed the plastic bag with my running gear in it. It was raining that morning so I put my shoes, socks and visor in a bag to stay dry during the swim and bike portion of the race. This worked well and I put them on and started to run out of transition. I popped two salt pills on my way out with the same result that I had on the bike…puke! I saw a whole pill come up and tried to grab it as I knew I needed it but I missed and just got a handful of watery vomit instead.

As I hit the pavement and started to run I was hoping my leg and foot would hold up. This was the first time I would put any mileage on my damaged foot and also the first time I would run with the store bought orthotics in my shoes. It was a risk but I knew I had to try them out. After rounding the first turn I felt great! I was running under control and that’s when I heard my name being cheered again. This time it was Chris Nocera’s family and fiancé. What a great feeling that was. I caught up to a guy and we started to run together. He told me after the 2^nd mile together we were at a 6:34 pace. I was amazed and again, felt great! 2 more miles went by and I knew we were slowing and he decided to drop back. Under total amazement, I kept going. At this point I was thinking I had slowed to about a 7:10 pace. It was my normal run pace and I started to think about where I was in the park and relate to how much further I needed to go. No big deal I thought. Keep this up and you will finish in a really great time. This was the plan all the way until mile 9. WOW! I saw that mile marker and honestly thought the world was going to end. With just over 4 miles left my quads were burning on every step, and my thoughts drifted to something Jim Wrubel had said about just gritting it out and making yourself continue. At each water stop I was taking water, then Gatorade then water. Now I was looking for gels. Oh, a quick note. I didn’t run with glasses on and found out that Gatorade burns your eyes unbelievably! Mental note, perhaps keep swim goggles for run section…

The road was covered with inspirational sayings and that is what kept my mind off of the pain. My pace was slowed dramatically and it was one foot in front of the other. Don’t stop I said even for a second or to go through the aide stations. I knew if I stopped I would feel pain elsewhere and that I didn’t want to experience. I passed a cop at mile 12 and remember asking him to taze me. I figured if I was tazed, I could lie down. He laughed and told me to get moving I was almost there. Finally the last climb and last turn and down hill I started to go! I could here the music playing and the crowd ahead so my pace picked up. My excitement was crushed when I saw the last water station and a sign that said “half mile to go!”! Oh shit! I picked it up way too early. I spent everything on that last little bit. Through the aide station I went, water, Gatorade in the eye and water. I was getting closer and no one was in front of me nor behind me. I saw the crowd lined on both sides of the street and the music was loud! They started to clap and cheer and called out my name. I almost started to cry. One last turn and there was the finish line. I was holding back tears and started to smile. Across the finish line I jumped!

Run time: 1:44:22

The event was awesome! My friends and their families are awesome! The volunteers at this race were awesome! I cannot express enough, the emotions, the thrills and the excitement of competing in this race! Thanks to everyone!!! Clearwater he we come!

Syracuse Pre-Race My first Ironman 70.3

Friends and Family,

After a very long summer, I am finally only a few days out of my “A” race for this year. Its funny that I say for this year as August 1^st, marked my 1 year anniversary into the sport of triathlon. Since that date, I have had the opportunity to compete, meet and socialize with an entire new group of people. This group unlike any other I have ever met sets physical goals outside the realm that most would ever consider. This group has dedication that outweighs the constant pressures put on by outside influences and the demands of everyday life. This group supports each other both in time of triumph and that of loss. The group I refer to is that of the triathlete, and more importantly, my friends here in Pittsburgh and across the U.S.

2008 & 2009 were very hard years for my family and I. It seemed that every day took more and more just to get out of bed and get moving. My mom and I were struggling just to make it to lunch some days and sometimes that struggle would last until the next morning. However, each morning we would try again. It was the help of some very good friends that kept me going and the thought that although what I was seeing and going through was hard, life could be harder, things could be worse and one day; one day it would get easier. On August 1^st of last year, I entered the Baierl YMCA Sprint Triathlon not knowing what to expect, how to compete or having anyone racing with me. It was only a month earlier when I decided to sign up and my reason was simple. We needed something to look forward to, something to rally together on, and something with good energy that was a short term goal but both attainable and fun. With my mom in my corner I raced that morning in the last heat of the day, in 90 degrees, on a womens bike and with one goal, to cross that finish line. I did finish and when the dust cleared it was 2^nd place in my age group where I would end up! What a day that was and what a love of this sport did that race, the people there and my mom create for me. Finally a win for us! Thank you mom, I couldn’t have done it without you!!

Little did I know, but that day would change my life forever. I met other triathletes and some of the most wonderful people who I am now proud to call friends. We decided to form a club based on the principles of creating a network and outlet for both tenured and newly interested multisport athletes to socialize, educate, help and support each other in a sport that had the ability to affect lives regardless of age, gender and ability. Not a team, not an elite group but a fun supportive collaborative bunch and so the Pittsburgh Triathlon Club was formed. I think there were 6 of us at that first meeting and we are now 96 strong! As the president, I am proud, honored and hope to be as involved with such a great entity for as long as I can be! (www.pittsburghtriathlonclub.com)

This Sunday, I will be competing in the inaugural Ironman Syracuse 70.3 race! What an incredible journey it has been from that first sprint triathlon to this race which consists of a 1.2 mile swim, 56 mile bike and 13.2 mile run. This race is also a 70.3 World Championship Qualifier which will be held this November in Clearwater Florida. The spots are limited and to qualify means finishing in the top 3 of my age group. Ultimately this is my goal, however I have literally run into some injuries that have forced me to change my expectations and concentrate on finishing rather than qualifying. 8 weeks ago I suffered a dislocated shoulder and swimming wasn’t an option. I have since rehabilitated my shoulder to about 70% and with a little luck I don’t foresee it being too much of a problem. As my shoulder started to get better I ran into another injury, this one more serious. After a 14 mile run I was stranded on my couch the next two days not being able to walk. Plantar fasciitis was the diagnosis and the only thing to cure it…rest. If you know me at all, you know this is not an option. Repeatedly I heard all the bad that could happen if I raced and all the bad that could come out of trying to push through it. I was told that my last 6 months of training were lost as racing was just not going to be possible.

Frustrated, scared and hurt I was looking for an answer. It wasn’t until I received a message from a tenured professional triathlete and friend, Chad Holderbaum, that I saw any chance of going forward. Chad has been doing triathlons for 9 years and he is headed to Kona for the Ironman World Championships this October. Chad is also the PTC’s VP and a major part of the club’s success, so you can imagine, when this guy says something, I listen. (even though I don’t let him know that…) Chad’s message; “ Heard through the grapevine you have foot issues. Let’s figure out what’s going on so we can get you to Syracuse.” Finally! An optimistic approach to my problem and yes, still a chance to compete! It will be 3 weeks on Sunday since I have ran outside. Pool running is where I could be found up until now and the words “don’t even test it” are still ringing in my head. The pain has subsided a great deal and although it is still there, it isn’t an eighth of what it was prior. Thank you Chad!!

Syracuse here I come! I am accompanied by 6 friends and their families who I know will be more support than I could ever imagine. We will travel to Syracuse tomorrow to start our assault on over 2500 athletes competing on Sunday. The group I am with is without a doubt, fast, well trained, determined and some of the best damn people I have the honor to compete and become friends with! I train with these guys repeatedly and there isn’t a time when one of us needs a push that the others aren’t there to get them going. 4 hour Saturday bike rides followed by 25 minute transition runs and Sundays high fiving each other as we counted the miles down running past each other. Please cheer me and this incredible crew on this Sunday, as we give all we’ve got through 70.3 miles of Syrcause New York!

New York will never be the same after the BLACK & GOLD of the Pittsburgh Triathlon Club conquer Ironman Syracuse 70.3!!!!!!!!

*A very special thanks to Chris Rotelli and his family who have secured a house for us all to stay in and who has coordinated our traveling, dinners and so much more! Thank you Chris, Julie and Family! (Especially my Enzo)*

A brief bio on the crew going up:

Chris Rotelli is lightening fast and an incredible hill climber. A Boston Marathon qualifier and Seated runner, he has his name on the “Wall” for completing the Savageman Triathlon and just recently qualified for Team USA Trials in Tuscaloosa AL after winning Pittsburgh!

Sean McBurney is my riding partner and an inaugural starting member of the PTC as well as our sponsorship chair. Sean was gracious enough to share his sponsorships and knowledge with me and other unknowns to get us started in this sport. His most recent accomplishment was a stellar 2^nd place finish at the Morgantown Half Ironman in July!

James Wrubel a newbie to triathlons like myself has been an influential member of the PTC and recently completed Ironman Michigan 70.3 in an incredible 5:15!

Chris Nocera is also new to this sport but already tearing things up from Olympics to HIM. First place at the Damn tri and a stellar performance at Musselman Half Ironman!

Todd McIntyre is a tenured triathlete having competed across the globe, as well as in Kona! Todd just recently qualified for the World 70.3’s at Ironman Timberman 70.3 in New Hampshire.

Live updates and live race coverage can be found at www.ironmanlive.com. Go to athlete tracker and follow us through the entire race. Our bib numbers are as follows:

183 RYAN DIEHL

359 CHRISTOPHER ROTELLI

524 JAMES WRUBEL

587 CHRIS NOCERA

665 SEAN MCBURNEY

1879 TODD MCINTYRE

Thank you again for all of the love, support and understanding! Without friends and family I would be nowhere! I also want to give a huge thanks to my sponsors who have done everything from huge discounts to freebies and so much more. Bike Tek, Felt Bicycles, Fleet Feet Sports, Second Sole, Coach Chad and Coach Suzanne and of course, The world’s greatest triathlon club, THE PITTSBURGH TRIATHLON CLUB!