Karen Keefer W50-54

chambersburg, pennsylvania

Describe your athletic background. I was always physically active. I progressed from playing tennis and liking to swim to running to maintain fitness after childbirth. I always had a bike and thought that 10 miles was a long ride at one time. It is nothing compared to cycling across country.  I used to go to the gym for aerobic classes. Now I exercise at home with my Bow flex in the winter months. I’m strictly outdoors in the nice weather. My son taught me to run competitively.

How long have you been competing in multi-sport races? I have been putting this all together for the last 5 years. Each year gets better and I seek out larger targets. This year it is the Ironman Lake Placid and the World Championships in Perth, Australia.

What is your favorite product available at TriSports.com? I like the stick figure triathlon stickers for your car windows. They have such unique gift items too. There isn’t anything they don’t have for triathlon events. If you need it they have it. Even car seat covers to soak up sweat.

How did you get your start in Triathlons? I always loved running in gym class while in school but never was on a track team. I ran after giving birth to each of my 4 children in order to quickly regain my shape.  I always had a bike and enjoyed the freedom it allowed.  As my 4 children became more and more independent I was able to find a little time for myself and my own interests. My husband was into biking and I decided to join him in an organized bike ride. My first ride was 32 miles and included about 2000 riders through the Amish farmlands of Lancaster, PA. I was hooked. I did my first century later that year on a tandem.  The following year my youngest son, who was a top cross country runner, was suspended from the team for a juvenile prank he had played. Lesson learned but I could not allow him to lose his training so I decided to run with him…or at least behind him to show my support. At the same time a conference I was planning on attending was hosting a 5K run. I took advantage of my youngest son’s expertise and demanded he teach me the basics of running so that I would not come in last at this race. Much to my surprise I came in 2^nd at the 1^st race I ever ran. I again was hooked! I then signed up for a biathlon in which I came in 1^st place in my age group.

Well now I can bike and run but what about adding the swimming to this? I swam all summer long at the local pool as a child and took lessons at the YMCA. This shouldn’t be too hard. I signed up for my first triathlon in Harrisburg in 2004. The swim…I panicked… couldn’t breathe and the thought of drowning was in the back of my mind. It seemed I forgot everything I ever knew about swimming. I didn’t even have goggles. Anyway I made up for my shortcomings while on the bike and the run. I came in 1^st in my age group. I was the only one in my age group! I keep taking on bigger and bigger challenges each year. I am improving each year and am having a lot of fun along the way.

What is your favorite workout? My favorite run is about a 13 mile run through the dirt mountain roads of Mont Alto, PA. It begins with a 1 ½ mile uphill to get you warmed up and continues with a series of up and downhill’s finishing with about a 4 mile descent. The scenery and isolation are really what makes this great.

 My favorite bike workout is a ride through the valley to the Michaux forest and a 5 mile ascent to the Appalachian Trail at Big flat. Then you add another 5 mile climb to South Mountain before heading back home. It is about a 55 mile trip.

The swim workout…I swim in the Master’s swim program at the YMCA 3 mornings a week. I have learned so much…I especially like the fact that I have a coach to tell me what I should be doing.

“When I’m not training/racing, I enjoy…”   I enjoy spending time with my grandchildren and family. I like to hike the Appalachian Trail and yes I spend a lot of time on the computer too.

If you could train for a week with one other triathlete who would it be and why? Terry Laughlin: I need to perfect that swimming! His book and DVD make it seem so easy. I’m sure he could give me some helpful hints.

If you could do any triathlon in the World (regardless of monetary restrictions) which one would you do? It is the Long Course World Championships in Perth, Australia. I’m in for 2009!

Describe your biggest race disaster. My biggest disaster in 2008 was at the Nations Triathlon in DC. I had just purchased my new bike and a new seat the night before the race. It was raining so I didn’t get to try it out. I also got a new type of pedal, Speed plays. As I went to mount the bike I could not click my cleats into the pedals. I had forgotten to take off the cleat covers from my shoes. That cost me time. Then I took off and within ½ mile the nose of the seat had tilted down. I hadn’t tightened it enough when I put it on. The whole race I kept trying to tilt it back up but eventually I would come sliding back down the nose again. I learn something every race I do.

Do you have a non-negotiable pre-race ritual? I must have my Cinnamon Raisin bagel with peanut butter and a cup of coffee.

What culinary indulgence do you allow yourself after a big race (that you don’t normally partake of)?   I never deprive myself of anything. Moderation is the key and I live by that all the time.

Have you ever accidentally destroyed a very expensive piece of gear? (For example, have you driven into the garage with a bike on the roof, run over race wheels, etc.)   Like many I have driven into the garage with a bike on top. I also recently broke my derailleur on my new Cervelo P3C when shipping it home in the bike box. At least it was after the race!

What is the worst job you’ve ever had? I never had a job I didn’t like. Jobs are what you make them.

What adjective describes you best? Persistence

Finally, do you have any advice for athletes new to multi-sport competition?  Set a goal and create a plan to achieve it. Try to meet and train with other athletes that are better than you. Focus on only one or two new things each workout.  Don’t give up!

Recent Results:   Columbia Triathlon (Olympic):  2:46:29 1st Place Age Group

Cumberland Valley Breast Care Alliance 5K: 21:25  3rd Overall Female