Race Report: S.O.S Surviving the Shawangunks by MPF Athlete Gina Giordano
Where did the time go? May 7, 2022 was my last ultra running race, the Miwok 100K. I now had so much time to train for my first and only triathlon of the year, the S.O.S “Survival of the Shawanguncks” and it wasn’t until September! Fast forward 4 months and September was here. The training went by so quickly. After Miwok I took about 2 weeks of recovery and then started to add in some biking to my training. Started with 8 miles and progressed to a 25 mile easy ride 3 weeks out along with my first open water swim. Luckily I had started swimming with a Master’s swim team to keep me in swim shape last year which was so helpful.
I was very fortunate to have been able to go up to Minnewaska State Park on 3 separate occasions to train before the race. One time was the SOS training bootcamp. I would highly recommend it to any first timer looking for some pointers. It was great to practice the 5 mile climb at the end of the bike ride that ascends over 1000ft. We don’t have any such climbs quite like that here on Long Island. We are lucky if it's a half mile with 300 feet of ascent. Another advantage of going to the boot camp was getting to swim in Lake Minnewaska. It felt different to be in a freshwater lake as opposed to swimming in the salt waters of the Long Island Sound. I fell in love instantly with the trails at the park. Beautiful crushed stone carriage roads in the Shawangunks Mountain ridge with spectacular views. The camaraderie of the campers and veterans was the best.
Back to the event, I went up the night before the race for the pre race dinner of pasta and cookies and picked up my race numbers. Then back to the rental to organize all my gear. Set my alarm for 4:30am the next day. I woke up and said I can’t believe it's time! Hopped up, made some coffee and ate a breakfast of sunbutter and strawberry fruit spread on gluten free bread plus made an extra for the bike leg. Not quite the breakfast of champions but it was what I have been eating regularly and you don’t want to try anything new on race day. My friend Amy took me to the start. I was so excited that after years of thinking I could never do this race because you needed a qualifier, actually all came together after completing a half ironman last year after a 9 year hiatus. Years in the making.
I lined up for the start. Of course this old lady was the last wave 11. A gentleman in front commented about us being last and behind them so of course I commented “not for long. See you soon.” The race was off and my group of ladies went strong out of the gate. We were in a big pack. A few went out very hot and broke away. I wanted to stay comfortable and not burn out on the bike and get to the first run feeling fresh. I let most of the ladies in the pack battle it out and stayed behind riding a comfortable 19-21mph for the first 10 miles then 17-18 mph for the next 10 and then it got even lower for the last 10 as the elevation had changed significantly. Can’t say I felt fresh as a daisy coming off the bike. I was a little tense. It was raining and I was a bit nervous but luckily I did some training in heavy downpours so I knew how to handle the bike.
Leg 1 Time - 1:48 (predicted 1:45). You can see the tension in my face.
Bike Food - 32oz LMNT mango chili electrolyte drink, 10 oz water, 2 spring gels, 3/4 sun butter jelly sandwich on udi gf bread.
Transition - filled 20oz flask with leftover water, vaseline all over feet , put shorty on and ate 2 antacids and 2 salt chews didn't feel that great, maybe nerves. I was very relieved to be on foot but had no idea what was going to happen. The fear of cramping was in the forefront of my mind. It was going to be a long morning. I was feeling some muscle cramps in my hamstrings and calves like a warning to not go fast on the bike. It was weird. I wasn’t supposed to cramp yet and from what? Luckily it went away.
It took me a good mile running before I was feeling better. It was a gradual climb running up to cardiac hill which is short and steep like a typical LI hill but the approach upwards was over 2 miles and I walked up the steepest parts. Legs were feeling off but I told myself I had 32 oz lmnt electrolyte drink and 2 salt chews plus I was well trained for this not a chance to cramp in that water. After 3 miles the trail to the swim started to get a little technical, rocky and rooty. I had to be careful, I did not want to fall. Running in these new low profile Saucony A9 was different. I felt everything. Luckily I got through it with no casualties! Last year someone fractured their ankle on that section. Sometimes it's not good to know all this information.
When I got to the swim I was nervous and I hesitated at what to do. I just watched what was going on. Had to remind myself this is a race! I must have let 20 people enter before I made my way to the water. I mistakenly took my shoes off before walking down the rooty and rocky approach to the water. Rookie error...they said something like, “oh, you’re taking your shoes off there…”, I didn't catch on to why until I walked down, lol.
I got into the water and I was so disoriented. I would have thought I was swimming the wrong way. Not realizing I ran around part of the lake and was headed in a different direction. That took me another minute to catch on. I thought I was at the wrong place for a quick second. The mind is interesting. I swam 25 yards around the only buoy they had in this mile long lake other than at the finish which of course I could not see from the start. I remembered what all the podcasts said about the race, “stay as far left as you can without hitting the rocks or disturbing the beavers” (I hoped they were kidding).
I got around the buoy and was making my way. It was amazingly beautiful even though it was kind of raining and cloudy. It didn't matter. I never swam in such a beautiful area. Secluded by trees and rocks, and incredibly calm waters. Absolutely no buoyancy though, unlike the sound I swim in at the beaches by me. Somehow I was making my way and really enjoying it. Not getting passed much, since I already let everyone go, and catching and keeping up with other swimmers. Something I am not used to. I also didn't worry about what was in the water with me and where I was like I do when I’m training. I just kept staying left and sighting a big pine tree as someone recommended in bootcamp.
By the time I was at 1000+ yards in, I started to see the finish. What a sweet feeling as I swam to the exit. I realized I was feeling a bit fatigued. I needed calories but my stomach didn't feel like anything. I put my sneakers on while inside the water which put an extra 2 minutes to my swim time.
When I got out of the water, I was freezing but so happy I didn't cramp up at all. I ate some pretzels, drank water, powerade, hot tea, took 2 salt tabs, filled up my flask with powerade and grabbed a bunch of pretzels.
Run to Castle Point was challenging… It was a gradual climb for 2 miles and I didn't know what I wanted. I was feeling queasy but did not want to acknowledge it. I started to pass a few people on the climb and made small talk. Then just taking a moment to look at the beauty abound. A Shawangunk moment they call it. I saw Lake Awosting, which I had just swam, and was in amazement of what I was doing. It was pretty friggin cool. I loved that very moment and everything about what I was doing. I was living my best life at that moment and so grateful for it. Left that area and then the run down hill starts. How sweet it was.
Remember don't run too hard, don't want to cramp in Lake Minnie. That's where a lot of people cramp in the water, as I had during one of my training sessions there. It set me back a week off of training to recover from the nasty charlie horse in my calf, hamstring and glute. I quickly got that out of my head and wanted to sing. I was born to run, but for some strange reason couldn't find the melody in my brain so when all else fails, I turn to Lady GaGa Baby I was born this way!!! Singing and grinning the whole way to Minnie. Saw Amy and her big smile there. She was the best cheerleader anyone could ask for. I was so happy to see her.
I told Amy this is my Jam!! I'm loving every minute and this swim is going to be great. I got this.. I swam here 2x's before blah blah blah... Well I got in the water and for some reason I just never got in a groove.. There was a swim rope in the water the whole way.. they made a path for us but I could not swim straight. I was feeling very fatigued and my swim stroke fell apart. Luckily it was only a half mile but it felt like forever. I was getting queasy by the end. I put my sneakers on in the water because there were some rocks to climb out on and a rock staircase to climb. Greeted again by Amy…
Leg 5 - 24:04 (predicted 20 minutes).
I got out of dodge quickly once I exited the water and got my bearings. It's a bit disorienting coming out of the water and there were lots of people around. They say this is when the race begins. Well now I have a big down hill on the pavement to Awosting Falls and back on the trail for at least 2 + miles. I took a flask of LMNT. I had a packet in the pocket of my wetsuit and it survived, salt tabs didn't.
I tried to drink it but everytime I would drink it I would get nauseous and gag it back up. I had to figure out a solution since I didn't want to eat and now can't drink. COKE! Get coke at the next aid station. Luckily they had it and I filled up my flask with it at Trapps Bridge. My stomach settled and I was able to put calories in my body. This next section felt very long and had more down hill and then it was just flat.
The anticipation of climbing godzilla was daunting. I was running out of energy. I finished my coke and came up to the aid station and a familiar voice was yelling at me. “Gina! Hurry up, get up here!” What a welcomed voice. I couldn't believe it was Dr. Mike from bootcamp! I filled up my flask with coke and ran up to meet him. We talked about the day as we climbed. It was a great distraction. I needed that. Dr. Mike said, “ok, enough chatting…get out of here, there is a flat section to start running again”, so off I went. There wasn't really a flat section but he got me moving again and I ran/hiked up the hill the rest of the way.
I got to the swim entrance at Lake Mohonk so excited. It was only a half mile swim and half mile straight up to the tower. I was so happy the end was near and thinking it felt pretty short...even though I was 6 hrs in. Being an ultra runner has changed my perspective on this. 6 hours felt like I was just getting warmed up, plus the adrenaline of hearing the finish line was upon me.
I went down the embankment to enter the water and I put my sneakers in the front of my suit. I wanted to be quick. Not long after starting, someone plowed past me so fast, it was Dr. Mike. I was again struggling with my form and pulling as fast as I could. Just as I was approaching the rocks to exit, a female athlete came in hot and tried to cut me off. I was startled but focused. I was thinking I had no shot at any award with this time so remain calm.
As we both approached the rocks, she desperately wanted to pass me. I just continued on my path and ignored her. Low and behold, she slipped back and fell right back in the water. It was quite funny. I yelled out, “I swear I didn't push her”. Everyone laughed and was amazed that I still had a sense of humor at that point in the race. At that point something finally clicked and the race began. I said I need to beat this girl up to the finish. I hadn't transitioned that fast all day.
Leg 7 - 18:20 (predicted 20 minutes).
I barely got my sneakers on and I high tailed out of there so quickly up the beginning of that climb. I was so winded. I was grunting. I kept thinking, I have to get up there first. So many people were on that path cheering and telling me I'm almost there. It was very exciting. I was so winded trying to run. I was hyperventilating. I had to walk the steep switchbacks and stairs. Then I got to the top! The spectators and finishers were just around the corner. Look up, there is the tower!
It was the sweetest sight to see that finish line and hear my name."Gina Giordano, YOU ARE A SURVIVOR!!!" It reminded me of the Ironman moment but much sweeter. I wasn't nearly as content and happy out on the ironman course. There is something special in the gunks and the community. I am grateful that Don Davis shared this gem of a course 36 years ago with his community and continued to share it all these years.
Leg 8 - 6:40 (predicted 8 minutes).
Final Time - 6 hours 33 minutes.
Big thank you to all my friends who put up with my craziness during this training. It took a village. From my masters swim friends plus Kelly and Sue for open water swims and runs and my trail family for not disowning me and joining me on some runs. Special thank you to Amy for lifeguarding me before our runs and being the best cheerleader ever. Forever grateful to Linda for all the gear, tips, training rides and field trip to New Paltz. You were so helpful. Thank you to my masters swim coaches Mary, Kim and Isa!
To coach Elizabeth for seamlessly transitioning me from mountain ultras to this crazy triathlon. You were truly my lifeline. The best was when I mentioned it to her for the first time, her eyes lit up and said YES, do it! Most of all, thank you to my wonderful family who support me in everything I do. I could never do it without all of your support and encouragement. You are all the wind beneath my wings. Next up 2023 Gorge Waterfall 100k in Oregon.