RACE REPORT: Ironman 70.3 Florida

      This past Sunday was my very first race of the season: Ironman 70.3 Florida in Haines City, FL. I did this race last year but it was in a different location. And let me start out by saying, the course this year was SIGNIFICANTLY harder. Nevertheless, I finished 16 minutes faster than my previous fastest Half-Ironman time and am now extremely excited for this year’s Triathlon race season because I think it’s going to be a great one.

RACE BREAKDOWN: 

THE SWIM 

Swim Split: 31.00 (1:36/100m) 

Swim Division Rank: 3 

      I’m extremely happy with my swim. If you convert my swim pace this breaks down to a 1:26.02 in short course yards which is pretty fantastic. The course was a bit odd and narrow which made everyone very clumped together so once I caught up to the waves in front of me, it was a very big struggle to swim through the sea of people. Additionally, I lake water was so dark and murky that I couldn’t see my own hands let alone a person in front of me. So I frequently found myself just toppling over people with no forewarning to swim around them. To some extent I feel bad that I did hit many people on the swim, but it’s a free-for-all in a race like this so there really isn’t any way around it. Even with all the people in my way, I still managed to bust out my best half-ironman swim to date by over a minute. So for that, I’m very proud.

TRANSITION #1

T1 Split: 3:18
    I knew that I’d be a little tired because I pushed so hard on the swim. But, I also knew that I’m in good enough shape to be able to bounce back from a hard swim rather quickly. There was a long run up the beach, up a hill, and into transition. I felt a little tired on the run up but as soon as I hit “swim in” I was focused and ready to go.
    My Transition time isn’t all too terrific because the transition area was VERY VERY LONG, two separate levels, and took forever to get through. I successfully fought the urge to sit down in transition to get my shoes on, which was undoubtedly an excellent decision and will save me a lot of time in the future. My only problem was that my bike shoes aren’t meant for Triathlon and I had a hard time getting the Velcro to stick once they got wet. This added a bit of time to T1 because I had to stop before “bike out” to adjust them and get them to stick adequately. But, I know I need new shoes so that problem should be taken care of before my next race.

THE BIKE

Bike Split: 2:58.06 (18.87mph)
Bike Division Rank: 14
    The bike course was significantly more challenging than what I was expecting. However, I really feel that I rose to the occasion. My first 40 or so miles were FANTASTIC. I was averaging about 19-21mph rather easily which is far better than I’ve ever been able to bike before. It was a great feeling being able to hold such a strong pace on such a challenging course. I have no doubt that I’m really going to be able to maintain a strong bike pace for some of my races here in Miami. Biking has always been my weakness and this time I was able to hold off much of my competition until about mile 40. I’ve clearly made great strides on the bike and have now become a different class of Triathlete altogether.
    The last 15 miles didn’t feel so great however. We hit some very large hills and I was starting to feel extremely dehydrated. I had two bottles with me on my bike. I had one bottle between my aeorbars with water and one bottle below with Accelerade. I went through both these bottles and was still thirsty. The main problem was that although they have aid stations on the bike, I didn’t have anywhere to put these bottles once I took them. So I had to grab a few quick sips and then chuck them before the end of the aid station so that I wouldn’t get penalized for littering later on. I think so long as I get 2 more cages behind my saddle with room to put these extra bottles, I’ll be okay from now on. I’m so used to just carrying 1 bottle and refilling it on my long rides that I never really practice the logistics of not having that luxury in a race. So, I’m going to get those two extra cages and actually practice not refilling all but one bottle on my long rides to see if that will work. I’ll keep you updated…
    Additionally, as I got dehydrated I felt my mind start to wander a bit. I had done such a great job staying focused on the race for so long and it was becoming a struggle to keep my mind on point. I’m not sure if my focusing issues were from Dehydration or just difficulty staying focused on biking for that long. But, I did still stay more focused that previously in races so although it’s a problem, it’s getting better. I think a lot of improvement in this area will come from practicing on longer solo rides.

TRANSITION #2

T2 Split: 3:16
    No real comments to make other than what I’ve already mentioned regarding T1. My only suggestion to myself would be to have a bottle of water available for myself in Transition that I can carry onto the first part of the run just in case the first aid station isn’t very close. I didn’t know it at the time, but the first run course aid station was well over a mile from T1. So I was extremely dehydrated and had to struggle up two hills before I could finally drink. It would be a good decision to have a bottle in Transition available for me to grab just in case I need it.

THE RUN

Run Split: 2:08.32 (9.48/mi)
    The run was a bit of a struggle for me. I was extremely dehydrated coming off the bike and unfortunately the first aid station wasn’t nearby and the sun was out blazing. And, after about a ¼ mile run on flat land out of the expo area, we made a right turn DIRECTLY into 2 large hills. That wasn’t all too enjoyable. But, finally after making it over the second hill we rounded another corner to hit the first aid station where I grabbed about 2 cups of Gatorade, 2 cups of water, and 2 cups of ice to mix together and chug. Luckily, I started to feel a tiny bit better. I had to stop a few times over the next few miles in because I felt as though I needed hurl into the bushes (my stomach was having a hard time digesting all the liquid) but after a little while, the liquids finally settled and I felt much more coherent. Just because my stomach had a hard time digesting all the liquid, didn’t mean that my body didn’t need it. Feeling better, I slowly decreased my pace over the next two laps and was able to finish the race.

THE RACE AS A WHOLE

Finish Time: 5:44.12
    I’m satisfied with my final time because it’s technically a PR. But, I know that I could have done better. I think that if I fix my nutrition issues and do some more tempo runs in an attempt to get my run pace down, I’ll be able to improve even more. Additionally, I'm looking into getting a good bike trainer to be able to do some more hill work at home.

RACE PREVIEW: Ironman 70.3 Florida

      Okay, so it's finally here.  It's the day before Ironman 70.3 Florida and I'm all packed and about to start my journey up to Haines City for registration.  I first have to drop off my pup, Princess Leia, at a friend's house and then I'm off!  About 5 hours from now I'll be checking into race registration, racking my bike, and figuring out where in the world I'm going to eat dinner.  I checked out the restaurants last night in Haines City and there doesn't seem to be much to choose from.  Luckily, it's only about 25 minutes away from Kissimmee so I'm certain I'll be able to find somewhere to serve me some bland chicken and salad and potatoes.  My boyfriend, Craig, is up in Milwaukee for his sister's graduation from Marquette University (again, Happy Graduation Samantha Bohn!) so I'm forced to make the trip up alone.  Luckily though, I have a few of my bike group friends and a friend from Law School that will also be racing.  So at least I won't be totally alone up there!

      As for my race strategy tomorrow, I've been giving it a lot of thought.  I'm a little bit worried about how my recent job and the weather has forced me to have a minor cut-back in training.  But, I KNOW I'm significantly stronger than last year and that 10 hours of training a week is still much more than really necessary for a Half Ironman.

So, here is my race strategy breakdown:

The Swim: I've had to cut back a little bit on my yardage the last 2 weeks because of TERRIBLE weather. But, I know that I'm just as strong, if not stronger than last year.  I've been feeling incredibly comfortable in the pool and since this is a lake swim, I know that my pool training will translate well.  Last year I was the 5th or 6th girl in my age group out of the water with a 1:41 pace.  This year, I hope to hold closer to a 1:25 pace (I held 1:17 in the pool a few weeks back in the 1000) and be in the top 3 in my age group out of the water. Granted, I can't control how fast other people swim, but swimming is my forte and I know I can push it in the water without really wearing myself out.

Transition #1: I haven't really gotten around to practicing my transitions like I had hoped.  But, I'm planning on not sitting down to get my shoes this time.  My transitions are never really too fast or too slow, so as long as I don't sit down I think I'll be okay.  A lot of my speed here also depends on where my bike is racked.

The Bike: I am going to really push myself on the bike this year.  Before this race last year I had maxed out at about 35/40 miles.  This year, I've been biking over 50 consistently for 3 months and have now maxed out at 76miles.  My 30 mile rides have now become my short workouts and I'm confident that my body is fully ready to tackle the 56mi course.  I'm a little bit worried about maintaining a high speed but I'm going to turn up the gear and really push it since I now know that I can fully handle the distance.  I'm also far more comfortable in aero position this year and my new Rudy Project Wingspan helmet is incredibly light and comfortable which seems to help with neck and shoulder cramping. Last year I held a 17.73 bike pace but this year I hope to hold between 19 and 20.  I know that my body can handle this pace but it requires actual mental concentration to keep it up.  My goal is just to not let my mind wander on the bike this year and to stay focused on the race and pace.

Transition #2: I don't have quick zip laces on my sneaks and for some reason they seem a bit more difficult to get on than other brands I've previously used. But, it's really too late to do anything about that now.  So if I lose a few seconds, so be it.  I'll work on fixing this situation before my next shorter race where time will be far more of an issue.

The Run: Ugh, the dreaded run.  This is the only discipline I'm a bit worried about.  I've ran (no pun intended) into a bit of shin pain in the last week or two so I've been trying to stay off my legs as much as possible.  Additionally, because of my shin pain I haven't really been able to get my run mileage up.  However, after talking to some of my other Triathlete friends, I've come to believe that by putting in more mileage on the bike, my legs will be less tired for the run.  Let's hope so!  I know that I can make the distance but I'm hoping that I can hold a strong enough pace to not let myself get passed.  Granted, if a girl is running a 7min pace...she's going to pass me.  But, last year a held a miserable 10min run pace.  This year, I'm hoping to hold a 8:30 pace not taking into account any bathroom breaks or problems getting to the water stations (last year the water stations were so crowded I HAD to walk through some of them just to get a cup).

I did the math AND...

 if I hold 1:25 on the swim, 19mph on the bike, 8:30 on the run, and 2min per transition, I'll finish in a time of 5:18.37 

(would be FAR Better than my time last year of 6hrs). 

So....Let's see what happens!!!!

TRAINING UPDATE: 15 days until Ironman 70.3 FL

Out biking after work with mascara running down my face

     I started work this week and so far it has been pretty awesome (not to mention the fact that I seem to be working at the only law firm that keeps normal-people hours).  Training has been a bit more difficult this week because of work exhaustion and my body not being used to sitting behind a desk all day.  But, I still managed to get in a few great workouts and have a long weekend of intense training coming up.

     As of my last "Training Update" Post I had yet to hit my mileage goals for the month.  But, I made it happen right in time.  75 miles on the bike? Check. 12 mile run? Check. So, regardless of the fact that I've been a bit exhausted this week, my training is coming along nicely and I'm really hoping for a good showing two weeks from now in Haines City.

THIS WEEK'S FAVORITES:

FAVORITE WORKOUT: Yesterday's afternoon Brick. 20 miles of biking at race pace (19-20) followed by 4.5 miles of running with an 8:22 average.

Clearly excited to test out my new helmet

FAVORITE NEW TOY: My new Rudy Project Wingspan helmet.  Feels super light! I'm hoping the lightness of the helmet will make my neck less knotty at the end of a long ride.

FAVORITE MEAL: Monday's Turkey Franks and Beans dinner. Hahahaha. Do you remember the last time YOU ate Franks and Beans?

FAVORITE MOMENT: Signing and filing my first court document as an Attorney!

If you truly understand me, you'll let me be annoying...

My Ironman 70.3 is coming up next month in Haines City (you don't know where that is because it's in the middle of 'Hicksville' Florida).  I'm super excited for the race because I've been feeling incredible in all of my workouts and am ready to see how far I can push myself on the bike leg.

I did the race last year when it was at Disney and before the course went under construction.  It was my first Half-Ironman distance race and I was so happy to have had my boyfriend, Craig there to cheer me on.  There were three run loops and I think the only thing that got me through each one was knowing that I'd be able to see him as I passed back by transition each loop. The entire way, I kept thinking about how I had commented to him the day before on how much I wanted this Ironman Teddy Bear from the Ironman gift shop.  I had a feeling, for some reason, that he might be standing at the finish line with it for me. And, sure enough, as I finished the third loop and came through the tunnel towards the finish, I saw him standing there with that Teddy in his hands. It was great to have the support there with me that day. I really needed it.

iPhone pic Craig took at 2011 IM 70.3 Miami

Unfortunately Craig can't come with me to the race this year because it happens to be on the same day as his younger sister's College graduation (congrats on making it through Sammi!). I'm disaappinted that Craig won't be with me for this race, but there's nothing that I can really do about it. At least I'm fortunate enough to have a few of my training buddies and one law school friend competing in the race with me. But, it's just not the same as having a friendly face by the sidelines to keep me motivated and to have a loving boyfriend, armed with a Teddy, there to greet me at the finish.

Yesterday, my mother (who still lives in Massachusetts) mentioned that she might look into plane flights down here so that she could come to the race with me. I immediately snapped at her "No Way!"

I absolutely love having my parents at my races cheering me on. And they've been suffering through many of my swim meets, and now triathlons, since I was five years old.  But coming to cheer me on is one thing...having them with me while I nervously complete all my pre-race rituals the day before is another thing.

I admit it, I am a major nervous wreck and annoying b**** the day before a major race (or pretty much before any major live event for that matter.)  I am jittery.  I am scared.  I am a monsoon of short-tempered anxiousness.  Craig (my boyfriend) has come to learn this about me and has now perfected the art of staying the f*** out of my way the day before a race.  I get nervous and I snap at people.  I get anxious that I won't make it there on time and constantly heckle him about how fast we're driving.  Last year, I started off by driving and was shaking so much that Craig forced me into the passenger seat at the very first gas station we passed.

The size of the event usually determines the level and length of my angered mood (noted in the chart below).  And, the stress of a 70.3 generally falls somewhere between a Law School Final Exam and the Bar Exam.

Craig, with much learned experience, now knows that the day before a race I need ultimately to be left alone.  I'm annoying and I can be mean, But he knows that it's all just nervousness finally bubbling to the surface.  And come tomorrow, he knows that I will be back to my old self.

So why did I snap at my mother in that way? Craig and I now have a mutual understanding the day before a race.  If I want to stare at a wall nervous for an hour...he lets me.  If I snap at him about not giving me preference to the bathroom...he is quiet and lets me by.  And, come race morning, I wake up alone to prep my things as he silently gets changed.  He quietly walks me to the car where we then ride to the race site in complete tranquility.  It's a pre-race ritual that has now been perfected.

IronTeddy (my only 70.3 FL race supporter this year)

My parents, however, have never truly experienced this monsoon of race nervousness first-hand.  They've seen it in waves previously during my swim career.  But, they've never seen what a horrible mess I can be before a race of this magnitude.  And, I'm not so sure that either them or me could handle it.

So, I'm sorry mom.  Although I'd love to have you by my side to support me, my pre-race rituals are a journey that I know only experienced individuals, like Craig, are capable of suffering through.  So, mom, if you truly understand me, you let me be annoying.  Besides, it's not a situation that you'd willing want to put yourself in anyways...