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Preview: Shawn's Triathlon Adventure

Shawn's Aquabike Adventure

Updated: 2018-03-06T18:17:25.669-08:00


Recent Races


I have done 2 tri relays in the past few weeks:

Newport Naval station sprint Tri: total time 1:15:10

Wild Dog Sprint Tri: total time: 1:00:10 (first place overall relay!!!)
Race reports to come!

Here we go!


Tomorrow is my first race of the season. Nice little sprint tri, the Naval Station Newport/Sprint Triathlon.
I will be doing the swim and bike portion of the tri and a friend of mine, Justin, will be doing the run. We are looking to have a good time and not set any course records. I will post a race report as soon as I can.


Bike rides!


Thursday and Friday I hit the bike path for my first ride of the season. WOW I am way out of shape. 7 miles on Thursday and 9 on Friday. I was dead by the end of each one, but felt great that I got out there and did it. For me its all about my frame of mind. I am so excited right now to get out there and train for whatever TRi I sign up for. This coming week is going to be awesome! Sun is expected all week so I will get in a few nice rides. I am aiming for the full bike path ride within 2 weeks. I don't want to over extend myself. I could probably do it now, but not in the amount of time I have for my lunch break.

Its About Time


Well folks its been over 5 months since my last post. I have been doing absolutely nothing in the way of training or anything. Its freakin May!!!! I should at least have a good 2 months of base training in by now!!!! Well I kicked my self in the ass and got it into full gear today. I hit the Y for my first swim. I did 600m which felt like I just swam the English Channel. Tomorrow looks to be my first bike ride of the year, can you believe that? I am wicked excited to get back out there.

To tell you the truth, I have also started Weight Watchers again. I slacked off big time since December and now, today, was a start of something new. I am super excited and can't wait to tackle all the obstacles that are thrown at me.

I have no races planned so far. I have a few on my mind. As with any summer, I need to coordinate with the family to see what weekends are available.

Until next time....lets do this!

Year in Review


I started 2009 with many goals and high expectations. I knew I wanted to do at least one Olympic distance Triathlon, a few sprints, a couple 5ks, a 10k and a half marathon. I had all my training laid out for each month and I was fully committed to making 2009 the best year ever! In January I was training for my first 10k, the Hyannis 10K. On Superbowl Sunday I ran the Super 5k in Narragansett. I was going for a PR, but I went out to fast and was totally dead by the 3rd mile. On February 22, Mark, Drew, Justin and I met up with Mark's sister Laura in Hyannis for the 10k, Half marathon, marathon race. It was my first 10k and I was ready to kill it. The race was great! My Garmin time for the 10k was 59mins 50 sec! Under an hour. Official time was 1:01:20 which was good enought to place 2nd in my Clydesdale group! That race was a great stepping off point for the beginning of my tri training. I was so ready to get into the pool and on the bike.March I was in the pool, I was on the bike trainer and I was doing some speed work for running. Things were running smoothly. My next race was the Cox 5k on May 3rd. I wanted to PR so bad for that race. I was hitting the hill, I was on the track, tempo runs, you name it I was doing it. On Easter I ran the longest I have ever gone, 10 miles! I did it to see if I could and possibly sign up for the Cox Half Marathon instead of the 5k. Well those thoughts were short lived. I developed some sort of Shin Splints and was sidelined from running for 2 weeks. I only got 3 runs in before the Cox 5k.The Cox Road Races 5k was held with a half marathon and a marathon. Justin and Mark completed their first marathon with Mark going under 4 hours!!! Congrats guys! Drew and Laura did the Half marathon. This was Drew's first and Laura's...I don't know...100th or something. It was pretty cool. I drove out to the course and ran with them for a bit. Then back to Providence for my race. The 5k was awesome! I just felt so good during the whole run. My Previous 5K PR was 27:35. I killed that with a 5k time of 26:47!! I was so happy with my time. It just goes to show you, if you put the effort into something, all the hard work will pay off.May was starting off on a good note and end on a bad. During my last brick workout before the Mystic Sprint Tri in June, I hurt something in my left knee. I have no idea how, but it was alittle sore. I went to the Doctor after waiting a few days to see if the pain would go away. He told me I had an ACL strain and I should take a break for a week or so.I was a little worried about completing the Mystic Sprint Tri. This was only my 2nd Sprint Tri and longest swim, .50 miles. My knee was sore but I wanted to do the best I could. The swim took forever and the bike was slow at first, but was much faster towards the end. I did help this one girl out during the bike portion. The run was ok at best. I did not run for 2 weeks before and my run time showed it. I completed the race in 1 hour 50 mins. I would say about 10 mins of the race was helping that lady on the bike. Still it was awesome and I couldn't wait for my knee to heal and jump back into the next one.I had an MRI scheduled for the day after the Mystic Tri. I had to wait a week for the results. I didn't do much of anything those 2 weeks. Then I met with the doctor who told me the worst news I could possibly hear. I had Articular Cartilage Injury involving the Medial Femoral Condyle in my left knee. To simply put it, The cartilage in my left knee had been worn away to the bone. He told me I should not run anymore. I just could not believe it. This was suppose to be my best year racing ever! Now this? Really? The drive home from the doctors was just bad. I was in shock. I really didn't know what to do. It took all I had just to keep it together. I got home, told Kim and broke down. I couldn't hold it in. Till this day, if I think back to that day I get a [...]

What is Next


The past few weeks I have been trying to figure out what is next for me. I know that weight loss is and should be my #1 priority right now. So far I have lost 14lbs and have a ways to go. I am losing weight to relieve pressure off of my knees. I figure it would only help if I was 30lbs lighter. My knee is not healing so the thought of running again is gone. So that leads me to my current situation. I have been tossing around a few ideas for next season. The race I really want to do is the Firmman Aquabike in September and do a relay for the Crabman Sprint Tri in July. I also want to do the Save the Bay Swim, but that remains up in the air. So I have a few things to figure out before I start really training for these races.

Take care and its almost Christmas!!!!!

Mews 5K


I will be running/walking the mews 5k today. It should be a lot of fun. I will run as much as I can and if I feel anything in my knee I will stop. Plus I haven't really trained at all for this so I predicted my finish time to be around 37mins. We'll see.
Not bad for a run/walk. My left knee is a little sore, but should be fine.
35 M
34:55.55 11:32(image) ....Not yet!

Happy Halloween!



Happy Halloween!


Its been a while


Sorry I haven't updated my blog lately. Busy with life. I plan on jumping back into blogging shortly. Tomorrow I am going for a 2nd opinion on my left knee. I just really want to know if I can run again or not without surgery. I want to keep surgery as a last resort. I have run a 5k and walked tons of miles with no ill effects with my left knee. No extra swelling or pain. I do still have swelling in the knee, but the doctor said that its not doing anything for it and I should drain it or take a cortisone shot to get rid of the swelling. So we'll see about that.

Chat with everyone later!



Since The place I work at was paying for anyone who wanted to run the CVS 5K I decided to do it. Since I signed up I told myself I would run just in the beginning and the end and walk the rest. Well that was a good idea, but didn't happen. CVS 5K time - 32:03. Yeah I ran most of the race. It just felt so good running. I felt strong actually for the last 2 miles. My left knee was a little tight but was fine for the whole race. I am happy with my time and just was really awesome to be out there and running with the crowd! Congrats to all the rest of those who finished:

Jessica Sweeney - 45:26
Justin Finch - 24:36
Tim Coffey - 23:14
Carson Heinemann - 33:24



Congrats to Brandon....He is an IRONMAN!!!!!

Good Luck


Good luck to all those racing this weekend! Joe doing the Cranberry International Tri in Mass and Erin going for her first Ironman at Ironman Canada! Have fun out there and can't wait to hear about the race!

Switching Gears


Well I have given it a lot of thought lately and decided to end my Tri season for the year and concentrate on something else. After doing the Wild Dog Tri and Crabman, it really got to me that I could not run anymore. So for the past few weeks I have been thinking about what I could do to get back into running. When I last saw my Doctor I asked him if losing weight would help with the recovery of my knee. He said that losing even 10lbs would drastically help. So after that office visit I told myself I would lose 40lbs. I am not giving any time frames. I just want to lose 40lbs. I believe in my heart that losing 40lbs will allow me to at least run an average 3 miles. Thats all I am asking. I never again want to walk during a triathlon. Step one, I joined Weight Watchers. I know myself and the extra motivation I get from going to the meetings will help me. I am currently in week 5 and have lost 11.6lbs already. Step two, start a workout program. I picked P90X as my workout program. I tried starting it a couple of months ago, but found it very difficult to balance family life, triathlon training and the P90X program. Since I have basically ended my Tri season, I can focus on P90X. Tonight I completed the day 1 video, Chest and Back, and it killed me. You have to start somewhere!

I plan on creating a P90X blog to track my progress. Feel free to drop by.

My Time to Brint It

Until next time.......

Bike Ride and Race Weekend


Went for an awesome bike ride today. I ventured down to the beach and back. It was so hot out, but it was a great ride. This Sunday Drew and I will be doing the Wild Dog Sprint Tri at Colt State Park in Bristol. The site of my first ever Triathlon. We will be doing the relay. I will swim and bike and Drew will do the run. Should be alot of fun and I am hoping for a top 3 finish in our category.(image)
Good luck to Mark and his sister Laura and their team. They will be doing the 100 on 100 relay in Vermont. I know they will kick some butt!

Crabman Sprint Triathlon Race Report


It was the inaugural Crabman Sprint Triathlon. I was really excited about this one. Finally a Sprint tri only 15 minutes away from my house! After my 10k race at the end of February, my focus switched from run training to Triathlon training. I really wanted to kill this race since it was in my home town. But as we all know, my left knee had other plans. After Friday's MRI of my left knee I knew I was going to walk the run portion of the race, which I was fine with me (until the run). The morning started off early. I woke up at 4:00 and was at the race by 5:00. I told the race director that I would help out if she needed me until the volunteers showed up. So I helped out with body marking for a bit and then handed out timing chips. After that I set up transition, chatted with a few of my rack mates. With about 30 minutes to go before the race, the rain started. It poured for a good 10 minutes and then settled in as a sprinkle. I really didn’t expect rain that morning. I used my shirt and an extra towel to cover my running shoes to keep them dry. Joe and one of our rack buddies decided to put our wetsuits on for a quick warm-up in the ocean. The ocean was a little choppy but not to bad. After doing a few open water swims and the race clinic earlier that week, I was not worried about this ocean swim. After our warm-up we had about 10 minutes before the start of the race. At 6:50 all the athletes gathered for a few announcements. The race director, Kathy, was going over a few rules and mentioned helmets. As soon as she said that, the lady in front of me gasped and said , “oh my god! I forgot my helmet!!!” Really, how does someone forget their helmet? I saw her call someone so I hope she got her helmet by the time she was done with the swim. After announcements we were off. There were 5 waves and I was in the 4th wave. The swim was a little crowded. I spent a lot of time swimming around the slower swimmers from the previous wave. I had to stop once and get some water out of my goggles. I didn’t see any fish or sharks out there. So my final swim time was a minute slower then I expected. T1 was a little slow. I had no trouble taking off my wetsuit. But it was a chore to put on my socks since my feet were still wet. I got the socks on, sneakers on, grabbed my race belt, put on my helmet and I was out. It was a good ¼ mile to the bike start. It was a 2 loop bike course that was flat and fast. It felt good to pass people on the bike even though most of them were on mountain bikes!!! There were a lot of newbies at this race which is really awesome! I am not very fast on the bike and to average around 18mph felt really good. The roads were wet but not slick. I felt very comfortable out there. Upon starting my second loop I did see a few riders going the other way. Apparently they didn’t know where to enter after the 2nd loop. All I have to say is…”Know the Route!” Felt really good coming into T2. IT was a quick transition since I already had my sneakers on. Helmet off, grabbed my Crabman hat and I was out in a flash to start my Run/walk. I felt so good and I wanted to run so bad. I walked out of transition, around the corner. I found my mother and sister and waved hi. I told myself I would start running after I get passed the race photographer. Once passed him I started to run. It felt so good to run. I looked at my Garmin and it said I was doing a 9:30min mile. Nice! Around the mile 1 marker the back of my left knee started to tighten up. So I stopped and walked for a bit. I tried a few more times to run, but I just couldn’t. I wanted [...]

Crabman Sprint Tri


Crabman Sprint Triathlon
Shawn Murdock  
Total: 1:33:28   AG 31/32   .25 mile swim:  10:15 T1:  4:13  12.5 mile bike:  36:22  T2:  1:27   3.2 mile run: 41:11
Great race!  Even with the rain!  Congrats to Kathy and her crew for putting on a great race!

Busy Weekend


Good luck to all of those people running the Blessing of the Fleet 10 miler in Narragansett, RI tonight. Also, Good luck to all of those AWESOME Triathletes who will be doing Ironman Lake Placid on Sunday.

The Crabman Sprint Triathlon, Sunday July 26th, Matunuck, Rhode Island at the South Kingstown town Beach. I am really excited to be apart of this inagural event. Good luck to all of those participating and wish the best for Kathy and her crew who will be going over the top to hold a great event.

Its kinda hard to post my goals for this race. Since last year I was really looking forward to killing this race. But as we all know my knee had other plans. Today's MRI indicated that my knee is healing slowly so I have decided to just walk the run portion of the race. So here are my goals for the race:

Swim: 7mins 30 secs
T1: 4 mins (transition is pretty far from the beach)
Bike: 45 mins
T2: 1 min 30 secs
Run (Walk) 50 mins

I will post results on Sunday!


OWS at Narragansett Beach


7:00 OWS at Narragansett beach was awesome! A bunch of us who will be doing the Crabman Sprint Triathlon next Sunday was there. When I arrived at the beach I was surprised to see Kathy who had my race packet for me! Thanks Kathy!!!!! I am wearing my hat right now! It was a little foggy so we kept the swim short. What a difference swimming with the waves and current. I had to sight every 5 or 6th stroke! Up next is the last Crabman clinic on Tuesday. We will be able to swim the course and get some transition tips from the coach. I plan on taking my bike with me so hopefully there will be time to get a quick bike ride around the course.
Enjoy the Weekend!(image)

Great Bike Ride Today


2 weeks to go before my final full triathlon. Recently I haven't really been motivated to train or pretty much do anything since I found out I couldn't run anymore. That really brought me down. It effected me more then I thought it did. Think about it, you train all winter and Spring, get really excited about the upcoming season and then your told you can't run anymore. It just sucks.

So for the past month or so I probably did 2 bike rides and maybe 2 swims. I have actually gained 12 pounds since I have stopped running which is not good. This past weekend my family and I took a mini vacation to my wife's uncle's Lake house in New Jersey. On the way home while everyone was sleeping I had a lot of time to think about the past few months and how everything seemed to just go down hill. I thought about how I would never be able to complete another 5k or my dream in becoming an IRONMAN. Then it was like a ton of bricks hit me. I thought to myself...STOP!!! Stop complaining and whining about what I can't do anymore and focus on what I can do, which is Swim, Bike and compete in Relay events! I am not totally out of the game. I can still enjoy the atmosphere or the race, crossing the finish line of an aquabike event! So today I went for a 13.79 mile bike ride today and to control my weight I joined Weight Watchers. I think it was my weight that was the cause of my left knee injury, so my goal to lose 40lbs has started. I feel that I need to lose the weight so my injury can heal.

Wish me luck everyone!!!

Crabman OWS Clinic!


Went down to Burlingame state park last night and did the Crabman OWS clinic. There were about 25 of us. Kieth started with swim safety and basic swimming techniques and then we put our wetsuits on and jumped in. We did 2 mock starts and just swam around for awhile. I would say total meters equaled around 500. It was a great event! Thanks to Coach Kieth and Kathy for the clinic.

Crabman Bike Clinic...Just What I Needed


For the past few days I have had no energy or the drive to do anything. Not being able to run has really brought me down over the past few weeks. I was so looking forward to a great Tri season this year and to not be able to go all out and race, just kills me. So last nights Clinic for the Crabman was exactly what I needed to jump start myself.

I meet Kathy Robbins from TRIMOM Productions who is the race organizer. There was about 12 people there with different experiences. The range went from first timers to IRONMAN finishers. Kieth Ballard started the night off with some USAT rules on Triathlon, then went on to talk about nutrition and basic bike safety. Then we jumped on the bike and headed out for a loop around the bike course. Kieth went around and chatted with everyone, checking bike form and giving words of advice. I was up front and chatted with him briefly then he said I could go at my own pace. So 3 of us took off and stopped at the first turn. From then on we just cruised until mile 3 when Kieth just told us to go at our own pace and head back to the beach. At this point I hammered it. I wanted to feel the burn. I needed to feel the burn and once I got back to the beach I was smiling. That was awesome! Next week is the swim clinic. Can't wait for that one!

Crabman Training Clinic #3


Tonight I will be heading to the Crabman Training Bike Clinic. I am really looking forward to it. I post more about the clinic later.



Since I still need to train for at least 2 events in the Triathlon I hit the open water for a short swim with my buddy Joe. We did a quarter mile swim followed by a 300 meter swim. The water was wicked nice! We plan on going ever Sunday morning.

My knee is better. I can walk normally now. I plan on jumping on the bike this week. Can't wait to see how the knee will hold up.

Something I Don’t Want to do


I am dreading writing this post. I never thought I would have to write this. I got the results back from my MRI that was done last Friday and it was not what I was expecting. Going into today’s visit I was thinking that I had a torn Meniscus. Well, now I wish that was the case, but its not. I have an Articular Cartilage Injury involving the Medial Femoral Condyle. Basically, the cartilage that surrounds the medial femor in the knee has worn away, thus exposing bone. Here is what I have found on the web about it: What is articular cartilage? Articular or hyaline cartilage is an extremely smooth, hard material, made up of the protein collagen, which lies on a bone's articulating surfaces (those surfaces that come into contact with other bones). Its function is to allow for the smooth interaction between two bones in a joint. Thus, if injured it can lead to impairment in the fluidity of joint movement. In addition articular cartilage is extravascular, meaning that it has no direct blood supply. This means that once injured it is extremely slow to heal. Damage is graded from I-IV and can vary from obvious defects in the bone (grade IV) to very minor microscopic damage (grade I) which will appear normal when looked at with an arthroscopy (visualization of the inside to the knee joint). Injury to the articular cartilage will lead to inflammation and pain in the knee joint and in the long term it is known to accelerate the onset of osteoarthritis. My condition is graded IV, figures. So the Dr. gave me a few options. The first being rest for the next 6 weeks and then have another MRI done to see if it is healing on its own, which is the option we went for. Second and beyond would be a number of different surgeries that would promote healing or cap the area with other cartilage from a donor area. Either way it spells doom for my running. The Doc didn’t tell me I couldn’t run, but did tell me what would happen if I did. It was not a pretty picture considering I am only 34 years old and would have the possibility of having osteoarthritis by the time I was 40. So I have decided not to run anymore, ever. At this point I just want my knee to heal so I can go run around with my kids. Yes it would heal and I could go back to running, but I am sure that the injury would occur again. I don’t want that to happen. I am sure that I will have some sort of arthritis in my knee anyways. I just don’t want to tell my kids no I can’t chase after you because my knee hurts or I can’t play baseball because I am a fool who decided to keep running after my knee healed and now I have a bigger problem. So no more running. I have at least another 50 years to go on my knees! I haven’t decided if I want to continue swimming or biking. The doctor said I can do all activities that doesn’t involve running. I do have a sprint triathlon coming up in July that I still plan on swimming and biking, I will just walk the run. This really sucks. I trained my ass off all winter and spring and was so looking forward to this tri season. I really wanted to complete the Mayflower International Triathlon at Plymouth Rock in September and run my first half marathon in Hartford in October. I am really going to miss running. I enjoyed every track workout, tempo run and hill repeats I have ever done. I will remember crossing the finish line of my first 5K and 10K with [...]