Karen Keefer W50-54

chambersburg, pennsylvania

How long have you been competing in multi-sport races? This will be my 5^th year.

What is your favorite product available at TriSports.com?  They seem to have everything I can think of that I can possibly need. Especially the small items that are not available at other stores like speed laces and swim goggles. They even have the Zoot Triathlon shoes that are not available other places. I keep eyeing the Zipp 1080 Wheelset and it is definitely on my wish list!

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 ˝ 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…” Hiking on the Appalachian Trail and spending time with my grandchildren. And yes I spend a lot of time on the computer.

If you could train for a week with one other triathlete who would it be and why? I would spend it with Joe Friel. I read his book and refer to it often.

If you could have one superhero power what would it be? It would be to stay strong and not tire.

Describe your biggest race disaster. At the BlackBear ˝ Ironman I started out in the water with my new wetsuit and thought I would do just fine. In the mass hysteria at the swim start I was hit by several other swimmers and had my goggles knocked off my face. Then I panicked and couldn’t breathe. I kept tugging at my wetsuit around my neck and thought it was constricting my breathing. Another swimmer asked if I was ok. I actually thought I would swim to the shore and quit. I had never considered this before. I kept thinking...What would my husband think if I just bailed out? I spent all this time training for this and to quit I don’t think I could stand myself. I thought …as long as I can see one of those boats I would be ok. I think they were watching me too. With just a short way to go to reach the exit point I began to swim well. It is all a mind game but I used so much energy on that swim that I had very little left to finish the race in the manner I wanted to. Even with that I came in 2^nd in my age group. 

Do you have a non-negotiable pre-race ritual? I always have a bagel with peanut butter on it and a cup of coffee before each race.

What culinary indulgence do you allow yourself after a big race (that you don’t normally partake of)?  I don’t deprive myself of anything I want on a regular basis. I rarely ever eat fatty greasy foods and I wouldn’t eat them even after a race unless there was nothing else. I feel that I burn off enough calories just in training that I can eat what ever I want whenever I want. I might however have an extra beer post race.

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.) I am very careful with my possessions however; I have driven into the garage with my daughter’s bike on top.

What is the worst job you’ve ever had? I loved both jobs I have had as an adult. I worked for Akron City hospital on the open heart team for 3 years. Then I moved to Chambersburg and gained employment at Chambersburg Hospital again in the OR and have been there 22 years. I never had a bad job. Jobs are what you make out of them.

What adjective describes you best? Persistence

Finally, do you have any advice for athletes new to multi-sport competition? Keep a log of all your training. Make a schedule out for the month. Be flexible. Try to train with others if you can. Read a book such as Joe Friel’s Triathlete’s Training Bible etc. There are many to choose from at the local bookstore. Also much information is available online. Focus on only one or two new things each workout.  Don’t give up!

Recent Results: MedExpress Spirit of Morgantown Olympic Distance, 1st AG;  Musselman, 1st AG for Aquabike; Harrisburg Triathlon 1^st AG; Nations Triathlon in DC, 6th AG; Chambersburg Triathlon Overall female champion – new course record.