Monthly Archives: June 2008

Weekly Summary 6/23/08-6/29/08

Swimming: 8990 yards

Biking: 88 miles, had about 110 planned but the crash cut one ride short

Running: 18 miles, crash also cut out about 4 miles of planned running


I also had an olympic distnace race and came in second in my age group. Next week I start my taper for the Ironman Rhode Island 70.3 race.

General Smallwood Triathlon-International Distance

Olympic Distance: (1500 m swim, 24 mile bike, 10 k run)

Summary: (2nd Place in AG, 55/160 Men 2:34:17) I had a decent race the goal was to go really hard on the bike and see if I could hold on for the run.


Prerace: The race was a general smallwood park which is southof DC on the Maryland side and has a little cove that has access to the Potomac River. I stayed down near the race in La PlataMD I was familiar withthe area from Baseball tournaments. My brother stayed in the hotel with me and my parents drove to see the race Sunday morning.


The prerace was uneventful. I got there set up my transitionarea found a bathroom and headed down to the swim start.


Swim (30:07, 82nd)

The water was 85 degrees so no wet suits. I got in andwarmed up for  little bit. I saw someone with an NC State swim cap and those fancy full leg swimsuits. I recognized him from the ACC swimming championships that were at Georgia Tech over the winter. Turns out he was part of a relay team and swam an 18:00 1500m, and was about 3 minutes faster then the next person.

Everyone walked down to the dock and jumped in for a “deep water” start. This was my first time doing this everyother swim I have done was either a beach start or in a pool. 

I was a little disappointedwith this time I was hoping to swim a 28 or so. I just had a hard time getting into a rhythm anddidn’t do a great job sighting again. The course was a triangle that you swam around twice. Coming back toward the pier on the last leg of the triangle there was a lot of hydrilla which is like a sea grass. It wasn’t as bad as this picture but it was enough that you actually had to fight to get through some of if and it messed wit my rhythm.


I think I need to push a little harder when I am swimming because I didn’t really feel that tired or that I was working hard. Like usual I need to improve the sighting andstaying with a good rhythm.

T1 (3:20, 61rst)

Once out of the water there was about a 10th of a mile or so run to the transition area. I also took the time to put some socks because of my cut on my ankle from the crash so I figured I would try to avoid any rubbing on that.

Bike (1:07:08, 18th)

This was what I was really focusing on. My GPSunit actually measured the course at just short of 25 miles which is an average of 22.3 mph. The course was fairly flat with a couple of little hills. I was really happy with this time. As you can see from the picture I got myself some new race wheels and one of those aero helmets. I wish I was on the aerobars in this picture but I was right near the transition area and the guy in front of me was trying to do the take the shoes off while biking dismount and was all over the place so I backed off to give him so room. 

Overall a great bike race. One issue I had was hydration and calorie intake. I had the water bottles behind the saddle because I don’t like the aero bottle that I have. To get my drink I had to come out of the aerobars and slow down a lot. Also I didn’t bring any gels which wasn’t a good decision. This would come back to get me on the run.

T2 (1:02, 43)

Not much going on was fairly quick

Run (52:48 92)


The first mile and half sucked. My legs felt like garbage. After a few miles I started to feel better and ran the last mile fast. The spikes are from when I stopped to walk at the aids stations and get in some fluids.

I think the fact I didn’t eat and drink enough on the bike hurt me some on the run but given how I felt being able to run this time was good.



I thought I hadn’t come in the top 3 in the ag because I saw two people in 20-24 AG pass me early on the run andI figured I wasn’t the first one out on the run course. It turns out they were both doing the sprint race and I wound up in second.

We stuck around for about an hour until the awards. It was actually a neat award it was a chair with the race logo on the back.


 I am really glad I was able to do this race before Rhode Island because I learned what it’s going to be like to run on tired legs, you don’t get that in the sprint races. I also saw how important nutrition is going to be.

I starting to reduce my training volume and taper down over the next two weeks for the 1/2 IM race.

Pavement 1, Andrew 0

I had my first bike crash on Friday. It was bound to happen, it’s just part of riding.

I was out doing what was suppose to be a 45 miler as rehearsal for the Rhode Island race. I was 20 miles into the ride and turned onto Bealesville road. They had just started doing a repaving project and were tearing the road up and were only done with the right side of the road.

I was on that road for about a mile, going slowly because it was bumpy. I came up to one of the flag guys for the one lane traffic. He had me go down the right, unpaved side and said I should go down that side until I run into the workers.

I went down the road for about another half mile and ran into the paving machine, I went to go to the left and was completely oblivious to the fact that paved half of the road was about a 1-2 inches higher then the unpaved side.

My wheels got stuck on the low side and I fell on my left side and skidded on my hip. Luckily I was only going about 10-12 mph so It could have been worse. I got myself back up and started peddling, everything on my bike was fine but I had some bleeding so I went home.

I cleaned up and checked out my bike, it looked fine but I took into the triathlon store anyway and they said it was alright. One of the bottle holders on the back got deformed and the left pedal and side of the handlebar has scratches but that’s it. I got really luck there was no damage.

Here is my hand and ankle from today.


Those don’t look to bad and I got home and wiped those down. I felt some buring below my left hip and thought I wonder what that is. Thisis what it was.

The one my hip looks bad but it doesn’t hurt that much I was actually able to go riding on Saturday and I had a race today

Poolesville in the News

Poolesville had been in the news a little bit lately.

Extreme Makeover Home Edition is in town for the week. They are filming the fall season premiere in town. The story behind it is actually pretty interesting. The Felicia Jackson who is having the home makeover has a family of 15 living under one roof. She has 4 kids of her own. She and her sister were placed in different foster care homes when they were young and finally reunited about 5 years ago. Her sister wound up getting cancer and passing away. Felicia adopted all of her sisters ten children and now has a household of 15.

A Sophmore from Poolesville high school qualifired for the olympic trials in swimming. She is part of the RMSC swim club which has about a dozen kids going to the Olympic trials. When I was at the Germantown Aquatic Center this morning the part of the team not at the trials was working out. Wow those kids are fast.

Whites Ferry

I ride the ferry to work everyday. The mornings I go swimming I am usually out the door by 5am and on the ferry by 5:15 so there are not a lot of other cars, I’m usually by myself. Sometime I am even the first ride of the day.

This morning I am going across and about half way the ferry man (they don’t like when you call them that) came and got my ticket. He then went back towards the booth and started smoking like he usually does.

I was watching him in my side mirror and he is looking over the side of the ferry very intently. He walks to the throttle and turns the engine off. I am curious what’s going on at this point. Next he hops right over the side railing. 

If you didn’t ride the ferry often you’d think he just jump right in the Potomac. He was actually leaning on the engine off to the side. What he was doing was removing a stick from one of the pulleys that probably got lodged overnight.   

Weekly Summary week ending 6/22/08

Swimming: 7,800 yards

Biking: 113 miles

Running: 21 miles

This was a very good week. I got back to the levels I was at before the ankle injury. I haven’t lost a whole lot of speed or endurance.


Swimming 2,000 yard time trial on Friday, felt really good

Biking: 52 miler on Saturday with a short run afterwards, again felt really good.

Running: I started doing some of the workouts from the training program I m going to use for my marathon. I did a track workout, a tempo run, and fairly fast long run. All the workouts were very focused and I think I am going to like that for the marathon training.

Overall a great week, I have one more hard week before I start tapering for the Rhode Island race. 

Teen Pregnancy Pact and Expert Guests

Teen pregnancy pact.  I don’t really understand this one.

I heard about this story Friday morning and find it interesting because it brings up a lot of sensitive issues. I have watched some of the news shows on CNN, etc… This is who the ‘expert’ guests believe are at fault:

  • Hollywood for making movies like Juno
  • Celebrities because all celebrities have babies now and it’s cool
  • The economy because parents are too tired from working extra hours to show affection to their kids and the kids want babies to show them affection
  • The schools fault because they only teach sexed freshman year

How about this one. Some people are not doing a good job parenting. Not much more to it then that. But at least none of the parents tried to name their children this.

A fallout of the story is the school’s doctor resigned/was fired because he was giving out birth control to some of the girls that came in after a string of twenty or more pregnancy tests in a matter of a week or two. That brings up the question of schools teaching and offering protection to students. This resulting in my favorite news quote.

A women was on CNN as an ‘expert’ and was asked about the teaching of protection. Her response; “It really wouldn’t have mattered in this case, these girls wanted to get pregnant. They would not have used condoms if they fell off the condom and landed in their lap.”


I could totally be an ‘expert’ guest on some show. All you have to do is say something insightful/sarcastic/funny and just look good. I know enough about some issues to form a good opinion and I’ve got plenty of practice at the last part because that’s what I did at Georgia Tech.

‘Just sit in the back of meeting and look good’ I’m an expert at that.