Posts Tagged ‘racing’
It certainly has been a long time since my last post. After Raleigh 70.3, I did not have any races set in my schedule. I had my next race in mind, but I just wanted to find out where my motivation was after that race. The race I had in mind was a sprint distance called Smile Train. It is the first triathlon I ever raced back in 2009. I have never repeated this race and have wanted to for quite a while. However, I wanted to really RACE it.
My training turned to a focus on speed overall. With the run, my sessions were tempo and speed intervals; for the swim, I was doing shorter sets, also working on speed. As far as the bike, I continued to ride with the Tri Life group, which has always helped me push my speed. Overall, I was feeling good and I was generally happy with where I was. After some solid training sessions, I registered for the race one week before race day.
As the week prior to race day, I apparently got a touch of a cold. I had some sinus drainage and essentially lost my voice for a couple of days. I had a couple of nights’ sleep that was poor, but I never really felt bad due to the “cold”. I felt a bit fatigued on a couple of days, but I thought that was more due to the sleep issue. I honestly thought it was more that I sounded bad, but the “cold” did not hit me hard enough to bring me down.
Sunday morning, June 28, was race day. I (initially) felt ready to go. After a series of hot days, the morning was very beautiful and a great day to race!
In line waiting for my swim start
The swim was a 250 meter pool swim. Start times were based off the times that each participant submitted at the registration. I submitted an aggressive time, but when I registered, I had completed a couple of solid sprint swim sessions and feeling confident. I was able to get in some warm-up sets, which was important for me with the swim…especially with the desire to want to go all out from the first stroke.
My turn
GO!!!
I pushed hard. I felt like I was giving all I had. Most of my transitions under the rope (we had to swim under the rope at each wall to change lanes) were not as quick and smooth as I would have liked. I got passed by a couple of people, which is not too unusual in this environment. I gave what I had.
Time for the 12 mile bike. I was really planning to push super hard since this is typically my strongest leg. I had high expectations for myself. Well, I definitely pushed myself hard, but was not able to get the speed I was was expecting or capable of. It was here that I really realized that my energy level was struggling big time. The course is a rolling course and even though I was not wearing the heart rate strap for my Garmin, I knew it was high.
Finishing up the bike
As the run started, I tried to just focus on the idea I had a 5K to run. I originally had high expectations for the run as well, so I dug in with hopes that my training would push me through.
Starting out on the run
I had forgotten that this was a tough 5K course. For a race that a lot of folks choose as their first (as I did in 2009), it is certainly not a easy run. Basically your are either running uphill or downhill. There is pretty much NO flat.
Big smile just before crossing the finish line!!
I crossed the finish line at a total time of 1:12:52. I was disappointed in what I was able to put out there. Even though I thought I was OK with this cold, my body definitely had a different story to tell. This was the first race that I have run where I was not 100%. I felt like I gave 110%, but only had about 80% to give. After I finished, my body continued to send me more of a message as I coughed for about 20 minutes straight. UGH!!! At least my coughing fit was not during the race!!
Results:
1:12:52 (2009 time: 1:33:04)
Age Group Placement: 4 out of 26
Gender Placement: 21 out of 127
Race Week:
This year we once again decided to volunteer for the Homestay program and open up our home to a professional triathlete that was coming to Raleigh for the race. We first did this in 2014 and had a fun experience. Caitlin Snow was our visitor and she arrived on Tuesday. Even though we were all working during the week, it was great to pair up at dinner time. We enjoyed getting to know her as a person and an athlete.
Pre-Race (Friday):
The logistics of this race can be a bit of a pain, but I knew what to expect. Therefore, I decided to take Friday off from work to start getting focused. Friday morning I spent relaxing and then after lunch, Cait and I headed downtown for check-in. We were able to zoom though packet pick-up relatively quickly and then glanced at a few things at the expo and the store.
We were killing time in advance of the Athlete Panel where Cait participated. She was asked to speak in addition to Meredith Kessler and Matt Chrabot, the 2014 first place male. I had never attended an athlete panel and I found it interesting.
The Athlete Panel
After finishing up downtown, we made a leisurely stop at Whole Foods and headed home. We spent another evening sitting out on the porch, eating dinner and sharing great conversation.
Pre-Race (Saturday):
Saturday morning was great! I prepared homemade blueberry pancakes and eggs to kick-off our pre-race day eats on the right foot. We had a couple more guests join us for breakfast, so it was a really nice morning enjoying a delicious breakfast on the porch with some more stories and laughs.
So, here is where some of the race logistics are not so fun. We needed to check in our bikes on Saturday afternoon at the swim start which is located about 50 minutes from my house and in a different direction than the downtown area where T2, the finish line and race headquarters are located. This is one big reason I wanted to get checked in and packet pick-up completed on Friday.
Bike racked on Saturday afternoon. She is ready to go!
After getting race prep completed, the late afternoon/evening including was rest, staying off my feet as much as possible, having a delicious dinner that Tony prepared and heading to bed at a decent time.
View of the lake that we swam in. This view is not from the swim start but from early on in the bike course.
Race Day (Sunday):
I don’t think I can ever get a “normal” night’s sleep before a race. The 3:50am alarm was brutal, but no need to delay the inevitable by hitting snooze. Up to dress, eat and grab gear bags to head out to drive 20 minutes downtown to T2 to catch the shuttle (with an approximately 40 minute drive) to the swim start.
Just before heading out on race day!
The line to board the shuttle was crazy long…longer than anticipated. However, since my swim wave was scheduled for 7:52am, I was not too concerned about time.
Once at swim start/T1, it was normal pre-race stuff. Getting body marked, loading hydration and nutrition on the bike, checking tire pressure, putting on the first round of sunscreen and packing away my wetsuit in the morning clothes bag since it was deemed to be non-wetsuit legal (the first time in the three years of the race). I then had to wait for a very long time in line for the bathroom. There were NOT enough port-o-johns. I probably ended up waiting at least 35 minutes. Good thing I had a later wave!
One note to mention is that spectators are allowed at the swim start, but they must also ride a shuttle from downtown Raleigh, which also takes them back to T2, after the last swimmer has exited. Spectators are not allowed to drive themselves down to the lake. Therefore, Tony and crew were waiting for me early on the bike course.
After a snack and shedding my morning clothes bag, I headed to join the line with the other ladies in my swim wave. I started looking around for a fellow blogger that I had “virtually met” a few months ago when we started following each others’ blog since we were both training for Raleigh 70.3. I knew her race number and luckily I spotted her without too much difficulty. It was great to meet Alison of Racingtales, who ended up earning a spot to the IM 70.3 World Championships in Austria! It was nice to connect with her in person and chat before it was time to get down to business.
Swim:
I think I felt a little less anxious that I have historically, just before our wave was signaled to start. My plan was to find my groove as soon as possible and hope for as little contact as possible. The first 150 meters or so was just average, but after that I found my pace and yes had some contact, but nothing too terrible. There were lots of sight buoys, which plays to my advantage, since I struggle with swimming straight in open water. After the first (of two) turns, I was still feeling decent. I was expecting the “back section” to include more chop. My experience was weird though…I seemed to go from one extreme to the other…either feeling MORE chop than the first out leg or feeling LESS chop in comparison. I did experience a bit more contact in this area including an instance of the person directly in front completely stopping. I also got kicked in the hip by someone swimming breast stroke, which takes up much more space in the water than freestyle, and I definitely felt that kick. As I rounded the final buoy, I was happy. I was on the last section and I felt like I was having a solid swim. This swim back to land, felt soooooo long though. As I continued to sight, it just seemed like it was taking me forever to get to land. I think the gist of it is that I was just ready to get on my bike.
As I exited the water, I checked my Garmin…50 minutes…I was expecting much better. I had trained much better…albeit, this swim was without the wetsuit, but still, I was a bit frustrated right away. My goal to better my times from 2013 was still in play though. My time was a handful of seconds faster and that swim was with a wetsuit.
T1:
I was trying to be efficient. My bike was fairly close to the transition exit which I prefer since I can run better in bare feet carrying only my goggles and swim cap, than steering a bike with bike shoes on my feet. I did a quick spray of sunscreen before heading out since there was no way I was having a good race if I had to deal with sunburn!
Bike:
Onto the bike and the first few miles were kind of crappy. People were all bunched up together and you have to do a small out and back from the exit road that leads from the lake to the highway. There are some rollers in these first miles and the pavement is not the best, so it is just a section that I was ready to get through in order to find my true rhythm. As I pulled onto the highway, I saw my mom and family friend, Kathy. That was a boost because they are loud and proud. Immediately after that I saw Tony who always motivates me and he called up to Tim who was a little further down, since he was posing as race photographer. This is where it really all began…I put my swim behind me, saw friends and family and started riding my bike on super smooth pavement…I was ready to go!!!!
Game on!
Smooth pavement!
One of the most important things for me to do on the bike was DRINK! With the forecasted temperatures to be in the upper 80s for the day, it was going to be a warm one and I wanted to be as smart as possible and not get behind on my hydration. I started with one bottle of Gatorade (the same they were serving on the course) on my bike and I planned to get more at each aid station. I had all the nutrition I needed with me…Honey Stinger Waffles and some peanut butter filled pretzels. I also had salt tabs which I took a couple of during the ride. #hshive
Along the course, at around mile 33, I once again saw Tony and Tim, plus another friend, Eric was hanging out with them as well.
Another boost and big smiles from me! I was riding well and feeling good. Not hot and not thirsty. I kept an eye on my average speed because I pretty much knew what I should have in my legs, but also did not want to blow them out.
Around the 44 mile mark, the bike course goes along a road that my brother and his family live off of, as well as, one of my closest friends. I was on the look out for them, because I know how hard it can be to spot a racer on the bike. Kelly spotted me and I shouted hellos to her. After that I saw my brother with an awesome poster along with my mom and Kathy. More great cheers! My niece and nephew had planned to watch for me with my brother but they both got sick last minute.
My nephew Jaxson hanging out to send cheers my way!
When I was on the tail end of the bike course, I was right where I wanted to be. I had eaten most of what I planned and was never thirsty. I focused on finishing strong and maintaining something in the tank for the run. As I neared T2, I was happy with my ride and would not change a thing about what I had done. I knew I had continued with my goal of bettering my 2013 time which was a strong bike leg.
T2:
As I entered T2, I knew I had a long way to get to my rack. After I dismounted and ran/walked a few steps in my shoes, I knew I did not want to do this. I stopped and took off my shoes and ran barefoot. Better. The pavement was very hot, but still better. However, I made a ROOKIE mistake. I was searching for my number on the bike rack and gear bag. My number was 2066 and in my mind I was looking for 2206. WHAT?!?!? Tony was shouting (to try to help) from the side of the transition area, but I was so confused!! I then realized it and OMG…how silly am I?? That definitely cost me a bit of time. UGH! I grabbed my run gear, sprayed a bit more sunscreen and then hit the bathroom before running out.
Run:
I wanted to have a good first mile. I didn’t want to go out crazy fast, but I did not want to start with too easy a pace. My legs felt heavy, which was completely normal, but I did get that first mile at a solid pace. I spotted Tim at around mile .5 and 1. Tony was there just after mile 1. Tony brought down his mountain bike so he could get around on the course easily. That ended up being a great plan for him and I think it made the spectating more fun from his perspective.
Starting the run
I expected my legs to start to loosen up. Well…..I was not getting the relief I craved. I just needed to find my “pocket” and the pace that felt manageable. I remained hopeful, but as the miles ticked off, my legs were just getting heavier. I focused on the current mile and then being smart at the aide stations since it was super warm (mid to upper 80s). I walked through the aid stations (while trying not to slow terribly) taking water (one to drink and one over the head), Gatorade, and ice (for the sports bra and a piece or two to suck on). They ran out of sponges early, as I was only able to get on at the first station. I took Coke later in the run, which I found to be helpful. I took a few shot blocks during the run (which I carried with me), not at the planned time intervals, but I did get in a few.
Focused on the first mile
After a few miles, I knew my sub-2 hour run goal was out of reach. My first mile was just what I wanted to begin the run, but I could not hold the pace I needed. I had trained so well to meet that goal, but that day was not the day. At that point, I just wanted to be as strong as I could and give my best.
The support that I had on the course was crazy fun! The two loop design made it spectator friendly. Our neighbors were at a point that was closer to the initial turn around mark. They always have so much enthusiasm and huge smiles on their faces! I saw them four times. My mom and Kathy made it down to run course as well (I was not expecting that) and was kind of mid-point on the main road of the run course. I saw them three times and they were great! One of the other runners commented how the support from my mom was awesome (after their perfectly loud cheers), which made me smile again! I saw friends at the start of the second loop (which is super close to the finish line). The spacing of my awesome supporters out on the course was perfect! I lost count of how many times I saw Tony and Tim, because they kept popping up!! I also saw my friend/fellow racer, Daryl, twice during the run and he looked strong!
Early on the second loop
Needless to say, I felt extremely LOVED and SUPPORTED at a time that was very hard. Tony said that I looked good and I tried to smile when I saw the camera, but as I mentioned a few times during the run, my legs felt like that were 3,000 or 30,000 pounds (I think I quoted both numbers at different times on the course). While it was hot (and really no relief at all from the sun), I think I hydrated well and keep my body temperature from getting too high (ice, ice baby). I tried to maintain the run and the few times that I walked (not at an aid station), I counted to 10 before running again.
Running by the Bell Tower at NC State University. This is where out neighbors were hanging out and cheering!
As I hit the last mile, I saw mom and Kathy and that gave me the final boost that I needed to finish strong. I was so ready for that chute…I remember so well from 2013 and it was spectacular! As I turned onto Fayetteville Street and followed the arrows to the right side (the left side is for the start of the second loop), I was relieved. A friend from the Tri Shop jumped out for a high five and I saw Daryl (he finished earlier) who was cheering with Tony and Tim.
Headed down the chute on Fayetteville Street with the State Capitol Building in the background.
Excited to be near the finish line!
I crossed the finish line and there is no better feeling of accomplishment and pride for giving my all and digging deep.
My got my medal, finishers’ hat and food and out of nowhere another friend from the Tri Shop ran up and gave me a huge hug. This was the first time I saw him, so that was a complete surprise. Tony and Tim were right there for soaking wet and sweaty hugs (I warned them, but no one cared). I was thrilled that my third 70.3 distance was done!
Post race is always fun. Beaming from the excitement and chatting about everything that happened. Another friend, Michelle, made it out to the finish for support and congratulations. Mom and Kathy also made it to the finish line area (they did not make it to watch me finish, but I am glad I saw them so late on the run to give me the final push). I am so thankful to be able to participate in this amazing sport and so incredibly lucky to have the support from family and friends that I had that day. SO AWESOME!
Mom, me and Kathy
Summary:
I had many goals heading into race day. The first was to improve each leg over my race from 2013. Even though every race is different, this is something I was aiming for and accomplished. Secondly, I wanted to go sub-6 hours overall. I missed that goal by 2 minutes and 13 seconds, but I gave it my all. Third, I really wanted to run a sub-2 hour half marathon. This was a “stretch” goal, but I thought I may be able to get it, if I had a great race. While I fell short of the time goal, I know it I will hit it one day.
2013:
Swim: 50:25 T1: 5:07 Bike: 2:58 T2: 6:50 Run: 2:13 Total: 6:14
2015:
Swim: 50:21 T1: 3:00 Bike: 2:55:37 T2: 5:53 Run: 2:07:21 Total: 6:02:12
Division Rank: 38/151
Gender Rank: 185/699
Probably like most, I do a lot of reflection after a race. I think about the things that went well and the things that I hoped would go better. But, I don’t have regrets. You make decisions over the day and you can’t second guess them days after. Those decisions are often made when you are feeling great or feeling low, but you have to have faith that you made the best decision you could at the time. I am proud of my day and thankful that I strive for big goals and challenge myself in this way.
I am thrilled to report that our house guest, Cait, finshed as the third pro woman. Even more impressive is that she had the fastest run of the day by a female! We thoroughly enjoyed hosting her during her time in Raleigh. She was so down to earth and fun to talk to. She had some really great stories to share too! I hope our paths cross again sometime in the future!
Kudos to Raleigh for another great showing at the IM 70.3. The volunteers were amazing and the course was lined with supporters throughout Pittsboro, Fuquay, Apex and Raleigh. I have read so many compliments from various racers and it makes me proud that my hometown can support this great event!
This covers the last of my Raleigh 70.3 training. I am pleased with how these last 4 months have gone. I feel prepared for race day and know that I was committed to my training and gave it my all. Headed into another race, that is where I like to be. I never want to have regrets that I did not do enough or feel under prepared. That is just me and how I like to approach things. Whatever race day has in store for me will be what it will be but I will give it all I have to give.
Monday:
PM: My focus lately had been on longer sets, whether in the pool or the lake, so I figured I would throw in some variety and mix things up a bit with some shorter sets. Completed 2500 feeling ok…after a very active weekend, my body was still catching up.
Tuesday:
Since it was Tuesday, it was another group ride with TriLife. This ride never disappoints and that night was no different. We had some bad weather move through late in the afternoon, but luckily, the rain was gone by ride time. We delayed the start by a bit, to allow the roads to dry some. We hit some wet areas, but overall not too bad. The weather was SOOOOOO muggy, but we knocked out 25 miles and another fun ride was in the books.
Wednesday:
After fighting commute traffic, I barely made it on time to join in with the group at Falls Lake for the open water swim. SINCE I did have a frustrating drive, the swim was exactly was I needed. This swim really showed how important it is put a bad session behind you and just focus on the here and now. After Sunday’s less than stellar poor OWS, this one was good for the psyche. I enjoyed being in the lake and it felt good.
Thursday:
AM: I had another go at my current tempo pace. I have been working hard to “break through” with this pace and I just keep giving it my best. This run ended up being very similar to my last few. I was able to hold the pace for 22 minutes and then had to slow the pace a coupe of times to maintain my heart rate range. I competed 35 minutes of tempo. I will continue to work at this as I know that, with time, I can get my goal of an hour at this challenging pace.
PM: There was a very small turn out for the group ride. Typically, Thursday nights are a smaller crowd, but there were only three of us riding. I was actually surprised because the temperature was gorgeous. Upper 60s….what a treat! One of the guys riding was one I typically pair up with anyway, so the smaller group was not an issue at all. I was feeling heavy legs on the ride, but none the less, I enjoyed the 22 miles on a beautiful night!
Friday:
Saturday:
41 mile ride. Two words can describe it…TOUGH DAY! I can’t remember when I have had such a difficult ride. My legs never got the memo that they were being summoned to ride well. I have been riding so well lately and loving every minute of it. I guess it takes a day like this to keep everything in perspective and despite having gains and making progress, the days that you have to overcome can pop up anytime. As Tony commented…”better today than race day”…I could not agree more!!
Sunday:
The last long run of my training plan. To be completely honest (and that is why I have this blog), I was not excited about this run at all. I think the ride from Saturday had me doubting that I would have a solid run on Sunday. The plan was not to push hard, but really go on how I was feeling. Tony suggested we run in the surrounding neighborhoods which meant a fairly challenging course. I tried to mentally just push my doubts aside and give it my best. To sum up this run, I will say that the body can really throw you curve balls. I had a stellar run and felt on top of the world when I finished. To add to that, my first mile and last last were my two fastest! YES!
Total training time: 8 hours 30 minutes
Swim: 4,665 yards
Bike: 88.3 miles
Run: 13.5 miles
This current week, May 25, is my taper week headed into Sunday’s race.
Monday:
Since it was Memorial Day, I was able to take advantage of hitting the pool in the afternoon. After a warm-up, I completed one 1500-yard set, followed by a cool down. I felt good and smooth in the water.
Tuesday:
40-minute spin on the trainer. I used the Spinervals DVD called “No Slackers” and it is always a good, solid workout.
On a side note, we have a house guest for the week that is in town for the race. She is so generous that she offered the use of her recovery boots while she was here. I have tried these before and they are so awesome that I just HAD to take her up on the offer. So cool!
Wednesday:
I planned to take my 5-mile run outside, but incoming storms prompted me to move to the treadmill. Once again, I was to run based on how how I felt, which ended up being pretty good. This was my last run prior to race day!
A second evening in the boots!
Thursday:
AM: 30 minute spin on the trainer. 5 minute warm-up, 20 minute steady, 5 minute cool down. This was a good last training spin of the week!
PM: 1500-yard swim. Mixed up some 200, 100 and 25 sets at varying paces. This was my final workout of my Raleigh 70.3 training plan!!
So, today is Friday and race weekend has begun.
Today and tomorrow will consist of packet pick up, getting gear organized and packed, prepping the bike (for Saturday check-in), eating well, HYDRATING and staying off my feet as much as possible. Overall, I feel ready for my third 70.3/half iron distance race. While I have some solid goals going into race day, ultimately, I want to give it my best, race smart and have fun! The weather may be one of the biggest challenges of the day, but one that everyone will have to contend with. At the end of it all, the key is this…
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