Tour of the Valley - 3 day stage race - July 2012 (1st place in GC, 3 podiums in 3 days)

Tour of the Valley - 3 day stage race - July 2012

After 8 years as a triathlete and marathon runner, 2012 was my first season where I did "cycling only" races.  I have always been a strong cyclist in triathlon (often posting one of the top bike splits in the race), but my previous coaching wouldn't "let" me do bike races because of the risk of crash sidelining my efforts toward my goal races (an Ironman race or Nationals).  It was frustrating at times, because I knew I was a strong cyclist and studied strategy from watching years of cycling on TV. 

I was really excited to get to "stretch my legs" in bike racing and see what I could do.

Before the 3 day Tour Of the Valley (TOV) race, I figured I had better get a little 'real' experience beforehand, and raced in a couple of the Westlake Tuesday night Crits.   The first race, I was the lead out for a teammate, won 2 of 3 "preem" laps and placed surprisingly high (5th) for my first time...  the next week, I WON the race!  I was getting the feel for the flow of a crit, working within the pack, how to communicate and plan with teammates on the move, etc.

With an Ironman race later in the season, I was training through the TOV race.  The week leading up to the race, I was still training hard...  with a 100 mile hard ride just 5 days before TOV started.  I would feel that later!!

I guess it was time for the TOV... (ready or not).

The Tour Of the Valley is a 3 day stage race is composed of:
Friday afternoon = Time Trial  ("the race of truth" = you against the clock, fastest time wins)
Saturday morning = Road Race (big group, long course, first to the line wins - lots of strategy)
Sunday morning = Criterion (Crit = also a big group, but a short course 1-2 miles, lots of laps, lots of turns, fast,fast,fast - and lots of strategy as well)
In addition to the three individual races, there is the "General Classification" - the overall leader of the multiple stages based on points for placement in each event.

Friday night's Time Trial "should have been my best event" - as a time trial expert from triathlon.  I underestimated the "mindset" change required for me to put it all out there and not hold anything back for the run.  The course only took about 20 minutes, and I am trained for races that are 1 - 6 hours... and hadn't specifically prepared for the shorter, higher intensity effort.  Plus, I had a LOT of miles in my legs, which were feeling tired. 

I can laugh at myself a little bit... I have never practiced a formal Time Trial start (where you are on an elevated start house with an official holding your bike upright before the start.   I was a little worried about going right off the ramp and crashing on the side of the road... and as I was thinking about that, a rider a few in front of me actually did this!  Came right off the side of the ramp and crashed into the ditch in front of lots and lots of people, and that one mistake cost the entire weekend of racing.  That really got in my head before the start...  I was afraid to lock both feet into my pedals before the start because I wasn't confident in the official holding my bike (for no reason, except that I hadn't done it before)... then as they counted down to my start, I realized that the guy was going to let go of my bike and I would just fall over if I wasn't clipped in...  then I panicked - loudly yelling "I'm not ready yet... I'm not ready yet!!"...  Fumbled around for 5-10 seconds before getting my feet clipped in, and thankful that the official didn't just let me go at "0" like usual... 

Once I got started, I was embarrassed and quickly that changed to a laugh at myself, and then focus on pushing hard in order to have the best race I could.  In the race, they start the cyclsits every 30 seconds... so I knew if I caught someone, I was making great time.  In the first few miles I picked off a couple of guys that started before me.  I had two teammates further up the road, and set my goal at trying to chase them down.  Just before the 1/2 way point, I caught and passed one teammate and saw the other one.  I was having a good race.


I was able to push myself rather hard throughout the race without blowing up.  I passed a few more people before the finish line where I gave it my everything.   I took 3rd place for the night and had my first official USAC sanctioned race under my belt.  I was honestly disappointed about not being 1st overall...  but I realize in hidsight that I trained right through this race for the Ironman, had dead legs, and never practiced the shorter time-trial efforts needed for this particular event.  2013, I will have a different goal on Day 1!!   I did manage to turn in the fastest time on our racing team by a pretty good margin...

The TT was held at a nice winery, and the awards / podium event were there.  They had a great outdoor restaurant and we had an awesome time afterwards... one of us had too much of a good time...  (more on that later)

DAY 2:  Road Race
We woke up early to do a review of the course.  It was important to see the 6 "high roller" hills/climbs that were on course, as well as closely inspect the last few miles of the race leading in to the finish - to get landmarks and know exactly how far from the finish we were at certain points.  That's really important to knowing when to go, or when to hold back - so you don't play all your cards before the finish.   Since I was on the podium in stage 1, I was also in contention for the GC (overall for the 3 days).  So a strong finish at the Road Race for me would help solidify that.  On race morning, we decided the team would work for two of us, Zac (a good climber and roadie) and myself (unproven roadie, but in 3rd in GC going into the day).

The race started off with a very uncomfortable pack.  No one wanted to take the lead and work, and it seemed we kept slowing down and bunching up at the bottom of the downhills...  Frustrating first few miles. Then we got some open road and brought up the pace. When we got to the first decent climb, I didn't know what to expect from the peleton. I was prepared to go with a break / attack if there was one, and stayed close to my teammates. I had never been in a road race with hills before and didn't know what to expect.

By the 2nd of 6 significant climbs, it was clear there were about a dozen stronger riders that wanted to break up the pack, including the "yellow jersey". Zac, Eric and I decided to go with that move and picked up the pace. The next two climbs people started attacking on the climbs and we went with the attacks. On the downhill after the 4th climb, I let my momentum carry myself out front of the rest of the group, and was alone in front.  No one chased me down, and I didn't want to do all of the work myself now, and be toast later... I knew better...  so I took the next climb conservatively, yet the pack didn't catch back up to me.  What were they up to?   I didn't want to remain out front in the wind by myself, but from review of the course, knew there was a set of railroad tracks up ahead, and in the light rain/mist, woudl be very slippery to cross.  I've seen enough crashes at crossings to know I wanted to be in front and away from people if possible to avoid a crash slowind me down.  I pushed it to that point, crossed safety, then I backed off, recovered and saved my energy and "forced" the group to join me.

The last climb was a bit more decisive, as expected.  There were lots of attacks, and I went with each one... our group was down to a select few now, with about 8 miles to go.  Now the games begin.  We had to work together enough to keep people from catching back up to us (letting them back into the race)... but no one wanted to do too much work, and tire their legs before the final sprint... cat and mouse.  I did a good job just 'sitting in' and letting others do most of that work.  Doesn't sound noble, but that is bike racing!!  With about 2 miles to go the pace was really getting whipped up.  Well into the 30+ mph rangen and now people are jockying for position (at times, quite physically - lots of bumping and grinding of shoulders to hold or take the position the position you want). 

With 1 mile to go, and a slight downhill, we were about 40mph, and a guy next to me started to lose control for some reason, and got his handlebar tangled with mine... not good.  I wanted to shove him off, but realized we were locked together, so I would crash myself if I did so.  Somehow, we figured it out (again at over 40 mph) and got unlocked... and that's when I made my move.   Since I am stronger than most, but not necessarily the very fastest at the peak of a sprint, I wanted to go a little early and power my way to the finish.  That is how I won the race at Westlake a couple weeks before.  I shot off and give it everything I had. 

There was no one in front of me... the finish line was getting closer and closer...  I was still in the lead... into the barricades with about 200m to go - I was still in the lead, and feeling the pressure... and feeling the burn - this freakin' hurts!!!  I kept pushing it, and then I heard the sound of wheels behind me - shit...  out of the saddle, everything I've got, 50 m to go... and two guys popped around me just at the finish to edge me out!  Dammit... 3rd place (still very happy about that).  Kudos to those two guys - they timed it just right!  I was still thrilled... two races, two podiums... in my first officially sanctioned races.  This was cool!

Two back-to-back podiums earned me enough points to move into 2nd place overall in the GC.

Day 3:  Criterion (CRIT)
Now the pressure is on... 2nd place in the GC with one day to go.  I have some experience in crits... this could be interesting!!

Eric, Zac, Mark and I lined up at the start together.  It was clear now the team was going to work together to support me, and these guys did a fantastic job doing so!  They helped chase breaks, kept me out of the wind most of the time, and communicated really well.

The pace was insanely fast from the start... usually the first couple of laps are slower as the group sorts themselves out... but this day we were 28-30mph from the get-go!  The yelllow jersey was pushing the pace and trying to shake people out of the race from the beginning.  A good strategy for him and his strengths.  It tore the field up pretty quickly.  We had to react quickly to stay on, and we did.

As the race progressed, we were able to stay in good position and because of the multiple laps, I could get a really good read on how to lead in to the finish.The course (multiple 1.5 mile loops)  has one nasty climb just before the finish line - which suits me just fine!

There was a "preem" lap (a prize for the particular lap) and we let others fight for it.  The goal now was a high finish for me to secure the overall GC.  We thought we had the whole group together and under control going into the finish.  There were the other GC contendors that we needed to keep track of, and they were with us.  What we didn't realize, was that the person that won the last "preem" lap, stayed off the front. 

They ring a bell to signify we are starting the last lap, like a boxer hearing the bell... it sent shivers and excitement down my spine... this was it!!!  The group was flying now and jockying for position going into the final mile of racing.  I was in a pretty good spot, about 10-12 from the front - right where I wanted to be before the last big turn.

I was feeling the fatigue of the 3 days of racing in my legs... would I have what it took to finish this?  The expression, "Shut Up Legs" made famous by professional cyclist Jens Voigt, was in my head big time... THIS WAS IT!!!

As we rounded the turn, I was feeling tired and excited at the same time... but I was singulary focused now...  I knew what needed to be done and how I was going to do it...  it all comes down to this!!

Coming out of the turn in perfect position, I launched my attack at the base of the climb and powered my way up, passing people left and right...  this was an all-out assault on the pack, and frankly, on my legs - they were screaming - but it was almost over...

As I topped the hill, I could see the finish line less than 400m away, and no one in front of me...  I had to keep hammering... I did NOT want to get caught at the finish like the day before and pushed and pushed and pushed my tired legs.

I crossed the finish line in front !  I couldn't believe it!  I DID IT!!!!

Then, cooling my legs down, I turned the corner and saw another cyclist ahead of me...  dammit - I forgot about the guy that broke away and stayed away at the last preem lap...  so it turns out that I was 2nd place on the day... but still excited that I won the bunch sprint, and potentially won enough points to win the GC overall.

That is 3 podiums in 3 days...  I can't believe it - and I LOVE bike racing!!!


General Classification:  Overall Winner!!
The 2nd place finish on Sunday secured me just enough points to take the overall title for the 3 day race.  I was really just thrilled to have the yellow jersey presented to me on the podium.

SnakeBite Racing Team
We had a great turn-out from the team (10+) and got a lot of press exposure.  3 of my teammates were interviewed on TV on Friday night (we saw them on the news afterwards), and my picture from the TT was the cover page of the Saturday sports page!

The days of racing brought us more together as a team, and forged some new friendships as well.

It's Not Over... The Pyramid of Suck... SnakeBite Indoor Cycling Workout 1/10/12

I tried to mix things up this week... and I like to surprise the class with a little something extra.

This workout had the usual sprints and hill climbs, but the main set was different than in the past. It was the culmination of the past few classes. In past weeks, we started doing sets of Threshold work - varying the resistance/cadence but holding the same Zone 4 heart rate - right at AT / LT. This was to work the critical systems needed for endurance racing - and learning to control our effort at Zone 4, in different conditions (wind/false flats/etc) - important skills for race day. We then began to add some Zone 5 efforts within the Zone 4 sets - again - to simulate the surges in racing (break-aways, chase downs, etc.).

What I put together was the "Pyramid of Suck" - a 30 minute main set in 2:30 intervals of Zone 4/5... Starting with 2:00 Zone 4 / 0:30 Zone 5... then adding 0:15 Zone 5 (and reducing Zone 4) until we were at 0:45 / 1:45 and then worked back down to 2:00/0:30 again. It was really tough!

My favorite little surprise was after the last sprint set... kind of gave the impression that we were done... the next song was Daughtry's "It's Not Over" during our recovery. I asked the group who sang it... got the answer... then I asked for the title... someone yelled it out... then I saw the look of realization spread across faces... We had one last, nasty 7.5 minute hill climb left. I chose Metallica ONE for this last climb. Starts off kind of slow and intense... then builds toward that last 2:30 which is the out-of-the-saddle, all out assault on the body and mind. I turned the class loose to destroy themselves. The last minute was totally all-out effort... and I know left everyone wiped out. It was great!

Only downside was that the group who went out for dinner/drinks afterwards was unusually quiet afterwards...

	Pre-ride introduction… start at 6:09	This is War
WARM UP	5 minute Warm up	Chutes and Ladders
	120rpm sprint
	1 minutes easy spin	Black Horse and Cherry Tree
	120rpm sprint
	easy spin   (START LAP ON START OF KEEP HOPE ALIVE!)	Keep Hope Alive
Speed intervals	30 / 15  hard effort #1   (0:47-1:17)	Keep Hope Alive
	Recovery - easy spin (1:17-2:11)
	30 / 15  hard effort #2 (2:11-2:56)
	Recovery - easy spin (2:56-3:50)
	30 / 15  hard effort #3 (3:50-4:37)
	Recovery - easy spin (4:37-5:47)
	30 / 15  hard effort #4  (5:47 - END)
	Recovery - easy spin
	30 / 30 hard effort #5  (START ON 0:21 NAME OF GAME)	Name of the Game (0:20)
	Recovery - easy spin
	30 / 30 hard effort #6
	Recovery - easy spin
	30 / 30 hard effort #7
	Recovery - easy spin
	30 / 30 hard effort #8
	Recovery - easy spin	BulletProof
	Hill climb - first half - seated… second half - ATTACK!	Trip Like I do
	Recovery	Love the way u lie
Pyramid of Suck	2:00 / 0:30	Brass Monkey
	1:45 / 45	Gonna Make you Sweat
	1:30 / 1:00	Middle Class Rut - New Low
	1:15 / 1:15	Stereo Love
	1:00/1:30	Hot in Here
	0:45 / 1:45	Black Keys - Tighten Up
	1:00/1:30	BulletProof
	1:15 / 1:15	Only
	1:30 / 1:00	Heavy Cross
	1:45 / 45
	2:00 / 0:30
	Easy recovery	Bad Romance
Last Sprints	30 / 30 hard effort #1  ( 0:22-1:10)	Stronger Faster
	Recovery - easy spin (1:10-2:14)
	30 / 30 hard effort #2 (2:14-3:09)
	Recovery - easy spin (3:09-4:05)
	30 / 30 hard effort #4  -  Right at start of Invincible	Invincible
Recovery	Recovery before last climb and all out	It's not over - Daughtry
	Last song = hard climb, building to all-out at 2:30… go nuts!!	One - Metallica
Cool Down	cool down	Lazy Eye

SnakeBite Racing Indoor Cycling - 12/20/11

Tonight was a fun and challenging class - with about 30 in attendance.

Here is the playlist and workout summary:

Pre-ride introduction… I Ka Barra (Habib Koite)
Warm Up - easy spin Clocks (Coldplay)
Warm-up a few jumps: Christmas / Sarajevo (TSO)
Warm Up - easy spin Tonight I'm F-ing you… (E. Iglesius)

Sprints: 0:30 on / 0:30 off - Let the Bodies Hit the Floor (Drowning Pool)
Sprints: 0:30 on / 0:30 off - Re-education through Labor (Rise Against)

Steady seated climb Remember the Name (Fort Minor)

Recovery - Wake Me Up (Evanescence)

Climb with jumps Lose Yourself (Eminem)

Recovery- Send the pain below (Chevelle)

25 minute main set: Alternating between 2:00 at Zone 4… 0:30 at Zone 5 - TOUGH!
Sexy and I know it (LMFAO)
You're Going Down (Sick Puppies)
Faint (Linkin Park)
Hella Good (No Doubt)
Catalyst (Linkin Park)
Hoodie Ninja (MC Chris)
Monster (Skillet)

Recovery - Tainted Love (Marylin Manson)

Out of saddle - Climb with jumps Can I Get A… (Jay Z)

Recovery - HollaBack Girl (Gwen Stefani)

Steady seated climb: High Roller (The Crystal Method)

ALL OUT Sprints: 0:30 on / 0:30 off... Break (3 Days Grace)
ALL OUT Sprints: 0:30 on / 0:30 off... Monster (Skillet)
ALL OUT Sprints: 0:30 on / 0:30 off... last full minute - Wizards of Winter (TSO)

Cool Down: Dream on (Aerosmith)

Shanghai International Marathon - 12/04/2011

This was my first race in Asia and my third race overseas - twice I have run marathons in Europe. It was a fantastic experience! Because this was a last-minute race entry for me, I chose to run the half marathon. I ran a perfectly even paced 1:32 (7:02/mi avg), to finish 129th out of over 8,000+ runners from all over the world.

When I quit my job as Global Operations and Logistics Director at my last company, I thought my international travel days were behind me. Not quite! Two months after I started my new job as VP Operations for an Ohio Manufacturing company, I found out I needed to go to China for a few things. My current Chinese visa expired at 12:00am on 12/02/2011 - so I had to hurry! Then I found out this race was going on during the weekend I was there - but it was already filled and closed! :( I told my friend in Shanghai about it... and he managed to get me in!

Race morning was nice as far as weather goes... clear, sunny and about 50F at the start. We started right on the Bund! Me, and 25000+ of my closest running friends from all over the world! See how tightly packed together we are? I had to stand, jammed in like this for about 45 minutes!

Before the race, there were drumlines, dancers and a "warm-up leader". It was quite something - not quite like the opening ceremonies for the 2008 Beijing Olympics - but you get the idea.

Then it was 7:30am and time to start!

The crowded start made it impossible for me to find my friend or for him to find me. The amazing thing is that since I was running with my camera, and taking photos along the way - I accidentially got a picture with him in it!!

About 5k (3.1miles) into the race, we ran up and over the NanPu bridge. I've driven across it scores of times, usually in heavy traffic... it was amazing to cross it by foot with zero vehicles on it!

First 5K was about 21:50... as it turns out, my next three 5K splits would all be the same! I ran quite the even pace for this race!

After about the 10k mark, I finally had room to run. I was surprised and impressed at the number of good runners in the race. I guess I shouldn't have been. This is one of the biggest races in China, and much of Asia. Runners from Japan and Korea were everywhere... as well as some "ex-pats" like myself from Europe and USA. The Chinese runners are solid as well. The fastest marathon for a Chinese was 2:12. Not too shabby! (the top 3 were 2:10-2:11... Kenya, Ethopia and South Africa).

My legs felt good, and since I carried my own nutrition, I was OK in that regard. I wasn't ready to experiment with the local energy drinks, tea or water on the course...

I kept taking pictures and video along the race course. There were a lot of people lining the race course - yelling "Jiao Ye" or something to that effect... Not sure what it meant, but it sounded encouraging to everyone!

In the last 5K of the race, we doubled-back along an earlier section of the race course, where I could see the bulk of the 25,000 runners... man - there were a LOT!

As I came to the finish (1K to go), I let my legs run hard, and had to pound up a bridge with a decent incline and decline. It felt good to have strong legs that far into the race. With no one behind me and no one to catch, I just pushed myself to the last 100 meters - which was packed with people. I turned on my video camera and recorded those last 100m. It was pretty cool!

Once I finished, I learned that I won a pair of socks for my finishing position. (top 50 won shoes, next 100 won socks).


I gathered my post-race food and drinks and my finisher's medal, then found my friend and his wife outside. We made our way back to the finish line to watch the professional men finish the marathon... and cheered in the first place man at 2:10:XX (from Kenya) and second (South Africa) place only :07 seconds behind! Third place (from Ethopia) made it to the finish, and then I was right by him when I staggered around, totally out of it. He had put himself into the hurt locker big-time... it was kinda cool to see a world class athelte hurting so much right after a race!

Stiff, Sore and Flat... not the race I wanted today... ;(

I did the Portage Lakes Olympic Triathlon as my last race of the season - and it sucked.

They can't all be great races... and I am OK with that (so I keep telling myself). To be honest, I'm embarrassed about my result today - but there is a reason I raced so badly today.

Just 16 hours before, I did the Alan's Elite Race - a "grand prix" style race set of 3 sprint triathlons back-to-back-to-back with just a few minutes' rest between. I did great on Saturday afternoon... and had nothing left for Sunday morning as a result.

The weather was on the chilly side (about 50F at the start), but brilliantly sunny. There were a lot of people I knew at the race. That was cool - except that I had this bad feeling I was going to race badly in front of them. Oh well - I do this for myself...

I knew right away in the swim that I was going to have a long day. I could just feel it. My warm-ups were OK, but I didn't do anything with high speed or intensity like I normally do, since I was sprinting all afternoon before. I settled into my swimming rhythm and did the best I could to keep going quickly. Never really found any good feet to follow in the swim, so I pretty much expended full energy without a draft. Bummer... but that's how it goes sometimes.

The bike course was brand new for this race - so I had no sense of my speeds / times / etc. It was a good course. Road conditions were good, lots of rolling hills and a few climbs that got you out of your saddle for power. Problem for me was I just wasn't feeling it. But I carried on.

Speaking of not feeling it... my feet were totally numb during the bike (and a good portion of the run). It was rather chilly that morning, and not being acclimated to cold weather yet, and choosing to leave the arm warmers in my transition bag - I lost my feet out there. It isn't that my bike was THAT bad... I did take pleasure in sprinting up the steep hills past people. but I just wasn't into it mentally, which made it hard to push.

I didn't realize how bad my numb feet were until I took them out of my bike shoes coming back into the park for a flying dismount into transition. I was shocked at the numb blocks hanging at the end of my legs. Not good - and I was really worried I'd fall flat on my face jumping off my bike. Luckily I didn't fall over... but running to my bike rack was not easy.

Pulling on my shoes was a real challenge too! I manged to finally get my shoes on, take a deep breath and head out.

My entire body was upset with me for racing so quickly after yesterday's effort. Legs felt depleted and dead like the final miles of an Ironman... and my head just wasn't in it today... My pace felt sluggish, but to my surprise, my first uphill mile was about 6:20... but after running 5:XX miles yesterday - it felt relatively slow anyway.

At mile 3, I was really feeling crappy, and contemplated walking - me walking! Man, I was just not into it today. I actually had to stop and pee along the 3rd mile as well. Ugh...

Then I saw teammates on the out and back and that gave me a lift to try to hang in there and do better... I pushed up the pace and tried to start reeling in more people in front of me.

The second loop I maintained a 7:00-ish pace... but knowing what I should be running... and how I felt, it just wasn't a good experience.

When it was all said and done, I came in a disappointing 16th overall. :( I'm used to being around 5th or 6th overall in the HFP Olympic race... but I did come in 6th overall in the combined 3 race set just 16 hours before...

So, the moral of the story is that my season actually peaked in July (5th at Caesar Creek Olympic and 2nd at Huntington Sprint)... then travel to India and China and family vacation got in the way... and the whole month of August was a training bust. I milked my fitness for USAT Nationals in August... and didn't train again until last week - too late to have a good race today! Oh well - lessons learned.

It was a great season for me overall... from a big PR in Boston Marathon, to my highest finishes in Sprint and Olympic triathlons, a new PR at Olympic triathlon and my first National Championships! Just kinda went out with a tired, flat fizzle.

Gonna use this for motivation to kick ass in 2012!

"I've been everywhere, man..."

I have literally circled the globe many times in my world travels the past 3 years. It has been exciting and a learning experience for sure. I've seen amazing sights and met interesting people along the way. Been exposed to extremes of poverty and of riches... eaten some downright weird and wonder foods and seen some of the most beautiful and remarkable places in the world.

Recently, the travel has also started to become a chore... missing the family, routine, and consistent training. Luckily for me, I've accepted a new position as the Vice President of Operations for a new company in Cleveland, and my high volume international travel days will be behind me for a while!

From a culture standpoint, I have learned a lot about how other people think and behave and a little insight into why. I've enjoyed having to add German and Chinese language skills to my Spanish. I'm lucky enough to now know people on all seven continents (I have an old friend on Antartica!). While I am not fluent, the people with whom I work overseas genuinely appreciate the effort of trying to learn their language and experience their culture. I am around plent of "ex-pats" who don't make the effort, and the connection with the local people just isn't there.

Famous DOM Cathedral in Koln, Germany

Ending my world travels caused me to reflect back on some of the many sights, sounds and tastes I've experienced along the way.

I have taken 14 major international trips (usually 2 weeks long each)... and visited (and been running in) 13 countries: China (8), Germany(7), Japan(4), Austria(3), India (2), Switzerland(2), Spain(1), Netherlands(1), Belgium(1), Korea(1), Brazil(1)
, Wales(1), England(1).

Sao Paolo, BRAZIL




I have enjoyed running in each of these places. I often go running with my camera and capturing some memorable things along the way. I have even been lucky enough to compete in two marathons in Europe during my travels - including the "Dreis Landeren Marathon" (3 countries marathon) which started in Germany, and went through Austria and Switzerland in the foothills of the Alps. Incredible! I've even been running along the Great Wall of China - where the hold the Great Wall Marathon! Now that is some seriously difficult terrain!

Food has been an exciting part of each country and culture. From dog and scorpions in China to amazing and unique sushi in Japan to tapas in Spain to chocolate covered waffles in Grand Platz in Belgium to Schnitzel in Germany to weiner art on a mountain top in Austria. Often, food defines the local culture. I go out of my way to always try the local fare. I avoid the "Chains" like the plague. I can't stand to travel with people who insist on eating "safe". I feel bad for them. How often do you get a chance to sample some of these foods, gross as they might seem (pig lung soup, for example). You can always get a hamburger or pizza again in the USA...

OKTOBERFEST in Germany - with high school friend John Holmes, who was stationed there at the time.



I have many travel photo albums posted to my Facebook account (www.Facebook.com/kenhagan)... I couldn't possible post them all here!

So, I have been able to see the world on the company's dime... an incredible experience! But the time away from the boys and Amy has become increasingly difficult... The boys (now 6 and 10) are definitely missing me when I'm gone, and while they enjoy the pictures, stories and gifts when I return... they are going to be glad to consistenly have me at home. So am I!

My triathlon training suffered, too. It's really difficult to deal with jet lag, dangerous roads and an incredibly busy schedule to stay on track. Of course, I don't bring my bike (sometimes borrow them overseas) and don't normally swim overseas either. So I get a lot of running in when I can, but not much else. I have on occasion stayed in hotels with exercise bikes in them. I put myself through some of the spin classes I have taught, while alone on the bike. Let's just say that I've wrecked those fitness centers... :) When I return home, I can't just pick up my training either, I need to make time with the family and catch up on sleep and jet lag. So it is really disruptive, but I've adapted as much as I can.


Time to move on to another phase of life and career... let's hope I don't feel to "cooped up" now that I'm not traveling every 8 weeks or so!

I think I'll be just fine! Next time I get the urge to fly overseas, it will be with Amy and the boys - to go explore together!

The long road to the 2011 USA Triathlon Nationals…

As my flight lifted off from the Cleveland airport toward Vermont I was trying to clear my head of the challenges of work and other stresses… As we rose up, I looked down and saw the stretch of road where this past winter, a training partner and I endured -4F temperatures to run our speed workout together.

** CLICK **

My entire mindset shifted just like that. A huge smile came across my face, and the prickle of excitement for what was about to happen ran down my spine. I was suddenly inspired to take a look back at the training, successes and sacrifices that I have made to get me to the point of racing in the USA Triathlon National Championships in Burlington, Vermont – August 20, 2011.

The frozen runs... trying to find a clear track... the intense spin sessions that I led and I followed... So much time in the pool, pushing to get stronger and faster.

Then spring came and the Boston Marathon was a big success, with a 3:08 PR on my 39th birthday!

Then summer and the two and three a day training sessions... the heat, humidity and punishment I put my body through. Just as I was about to crack, I would take a break.

Then I would have to travel... To China, to Germany, to Japan, to India - all this summer while trying to prepare for the triathlon season. Hard to train on the road like that, as you can imagine - but I did every chance that I had.

I truly believe you have to "Practice Suffering" - and I like to think I've put myself through the ringer a few times... I truly believe that will pay off this Satuday - when I push myself to places I've not been before.

I'm re-reading Chris "Macca" McCormick's book "I'm Here to Win" today. Great quote from it:
"You don't PLAY triathlon. You play soccer; it's fun. Triathlon is WORK that can leave you crumpled in a heap, puking by the roadside. It's the physical brutality of climbing Mt. Everest - without the great view from the top of the world..."


If you recall from an earlier blog entry, that 10 years ago, I was a 200lb couch potato that was out of shape and totally stressed out by life. In 24 hours, I will toe the line with the some of the best in the country in the Nationals! I won’t recall that entire journey again here… but it is worth remembering where I started from… if for no other reason, than to allow others to believe that at any time, they can make positive changes in their life – and there is no limit to the potential and possibility! To quote Nike – “JUST DO IT”! There is a lot of truth and power in that simple phrase…