2012: A mixed bag of triathlon goodness

Some gems and some rocks

Well, I didn’t use this thing as much as I had intended. But, the end of the season seems like a good time to reflect on the season and start thinking about next year!

So… I think my season was a mixed bag… when I look back at it, I don’t feel like it was bad. There were lots of good things. But, things certainly didn’t go as well as I had hoped on more than one occasion and I can say with certainty that being consistent in my race performances was NOT a strength. Really things were good or they were ugly. Middle ground didn’t seem to be my thing.

So, what did the year bring me?

·         Finally a solid half ironman (that included the swim!) even if it came with 2 more flops. When I say things can be “good” or “ugly”… I mean I have like 2 times that I do half ironman’s in… and they are ONE HOUR apart. Ridiculous? Yes.

·         Significant gains in my open water swimming. Hello mellow swim attitude that I used to only have in pools. AND, a swim where I forced myself to stay in a clump with other people and attempt to draft.

·         Stronger bike… which has been to the detriment of my run in some cases I think. While I’ve gone for it more on the bike and had some better results, I think I still need some work on that leg, so I can back it up with a solid run. Mostly, I need my elusive steelhead run from last you to not have been a complete fluke…

·         A coach. So, I am significantly less spazzy pre-race (guess it would have been harder to be more of a spaz…). Nerdily excited for some structure in the off season. As a bonus, when I repeat things that he tells me, I’ve been told I almost sound like I know what I’m talking about… score. 

·         Some cool opportunities from VisionQuest coaching with their Project Blue this year. Aero testing and some other cool deals from their sponsors. It was great to have another season of local races and to see more and more familiar faces around!

Goals for next year:

I would like to be consistent in my racing. A lot of that is really getting a handle on my mental game… being tough… all that stuff. I’m not sure why but, I keep thinking “there’s no walking in triathlon” in the voice that Tom Hanks says “there’s no crying in baseball” from a league of their own… (you know, all irritated voice. I don’t know… but, I like it. Clip below!) And, that is the plan for next year.  

(so, now the goal will be to picture Tom Hanks yelling… “walking?? WALKING??! There’s no walking in triathlons!!”… I think this could work for me.)

Dive into the crazy IRONMAN distance. I overheard a coworker that does some sprint triathlons make a comment about Ironman Wisconsin this summer and I think it was an absolutely fabulous quote. She asked another guy that does tri’s if 13 hours in the Ironman was a good time… and then she responds with “13 hours. I can’t imagine working out for 13 hours. I would die. I’m sure lots of people die.” So, there you are folks (mom?): I have to finish under that. Well, I certainly hope I can. Unless I have an epic fail with the whole HTFU / “no walking in triathlon” goal.

As a general nutrition thing… I would like to reduce my addiction to cookies and ice cream. I pretend to be semi-paleo and buy baby food these days. Amy Kubal (http://robbwolf.com/about/team/amy-kubal/) was right, it is good. Though, my brother told me he didn’t know why we don’t just puree all of thanksgiving dinner when I defended my post workout snack. I think he thinks I’m weird, but what else is new.

2012 Results

Crazylegs 8K: 5^th AG, 11^th OAF

Galena sprint: 2^nd AG, 5^th OAF

Leons Olympic: 7^th elite wave (fastest 10k ever = gem)

Kansas ½: 10^th AG (bad bike and bad run = rock)

Racine ½: 2^nd AG, 2^nd OAF (highlight = gem)

Chicago olympic: 4^th elite wave, 5^th OAF (gem)

Vegas ½: 29^th AG (PW… new personal worst = rock... I'll get you someday vegas...)

Hot Chocolate 15k: 1^st AG, 11^th OAF

ON TO 2013!

Vegas take 2: Maybe 3rd time’s a charm?

View from the hotel room of the swim start area!

This year I took another stab at the IM 70.3 Lake Las Vegas (world champs). It got me pretty good last year and I wanted to take another shot at it. Well, honestly after I got my butt kicked in Kansas this year I thought “if I can’t figure out the freaking heat, then I don’t even want to do Vegas”. Nice attitude... I know :) In the end, the desire to redeem myself and also prove that I can put up a decent bike split on a tough hilly course was still there… and when Racine went pretty well, I knew I wanted the spot.

I had goals for the different sections and a race plan (more than I can say about last year)… and have a faster bike and fancy wheels (so, certainly that would help me with the Vegas hills). I still love you trek 1.2!!

Relaxing / Watching the start while waiting for our waves

This year I stayed at the Ravella – AMAZING!! The room overlooked the lake and we could see transition. It ended up being perfect race morning. Getting bikes setup and then watching the start from the room while we waited until our waves went off. Pre-race viewing with Ken-ichi and Chris (they were the last wave, 2 after me).

So, how did it go? 2/3rds were good (swim and bike) and the run was a disaster. Those 2 were better than last year. But, overall, not awesome and slower than last year… so, maybe 3^rd time’s a charm (or at least I am hoping so…)

 

Yeahhh exiting with people in my wave



SWIM goal: try to swim with other people… resist the urge to swim in no mans land.

I started wayyy to the left in the front. I thought I would swim to the right and try to stick with people. SUCCESS. Big group going into the buoys and we thinned out after. I was with a fellow left veering swimmer and had to go around her at one point because I could tell we were going too far left. I came out of the water with a decent amount of people in my AG which was reassuring. I ended up swimming a few minutes faster than last year and was happy with the effort. 31:08, 14^th F25-29.

BIKE goal: dear god, bike faster than you did last year. No giving up and checking out. Sub 3 hours (between 2:50 and 3:00).



Also mildly successful! I got passed by a few people on the bike and fell off a little at the end, but overall I was happy with the effort and how it turned out. Maybe it was calories or just heat, but the end was TOUGH. I SO wanted to be done biking. And, haven’t been that happy or kind of mentally drained coming into T2 in… well, maybe ever… I do remember enjoying the bike in Lake Mead National Park (a nice change from last year). It is gorgeous and such a cool place to bike (even if it’s hot as hell and full of long hills…).2:55:something, 16^th F25-20

Clearly wishing I was moving as fast as this fine fellow... I should remember that aero helmets lose their effectiveness when I turn my head sideways...

RUN goal: steady pace, be tough.

This did not happen. Coming into the race I think I under-estimated the run. I didn’t remember it being that bad (even though I wasn’t especially fast last year). I was hurting from the get-go. 1 mile at goal pace and then just fell apart. I felt like my legs were about to cramp for most of the run (and, then did cramp a few times). There was lots of walking… more than necessary and not a lot of mental toughness here. I tried to make myself run from aid station to aid station, but didn’t even succeed at that. I drank a lot to try to help with cramping and would have to stop to settle my stomach or simple because the part of me that wanted to give up would win. Yet another personal worst on the run (what happened to me?? I swear, the run was my best in many a triathlon last year… ). 2:17:58 (ouch), 29^th F29-29.

Lessons learned?



Pretty view at the awards dinner. Chris Gilbert is a machine (4th M18-24!)



I still need work on race nutrition. And, I didn’t follow the plan exactly and skimped on the amount of salt tabs I was planning. This was apparently a mistake. General life nutrition and the days leading up to a big race are something I would like to get better also… and something that would hopefully only help me in races.

I haven’t conquered the whole HTFU goal quite yet. Getting myself to push through tough runs and figuring out the tricks or mental games to keep going when it hurts or I’m fighting cramps. Being able to disconnect myself from the entire race (or what’s left) and take things mile by mile… or aid station to aid station… is a mental game that I still suck at.

The vegas run course is just as hard as the bike (especially when it is 100+ degrees with some humidity). Hopefully I can return in the coming years and give it another shot. I’ll respect all 3 legs and try to be mentally prepared for all of them!

A tale of two half’s…

I don’t think my two 70.3 experiences this year could be more different. One was a pretty epic fail and the other was a pretty solid success. Story of my life? Hoping I can end that trend…

Pre-swim... checking out how people are getting past the sandbar

Swims: I have that bad mentality… “my swim is my swim”. But, it’s true. It is. I swim in no man’s land because I’m not fast enough to keep up with the lead girls, but am not so far back that I’m in the bigger clump. Secretly (or publicly since I am broadcasting it now) I kind of like it there. Trying to stay on someone’s feet stresses me out a little and I have recently stopped freaking out in open water, so my comfort in my own little world is fine with me. It is a goal of mine to get to the point where I could stick with people and maybe push myself a little more in the water. I did try to sight a lot less at Racine (awesome tip from the TrainingBible course talk… not sure why those things aren’t as obvious as they seem J).



scoping out who "looks fast"



As for my races: Kansas was SO choppy and had buoys on the left… It sucked. Racine was fabulously calm with buoys on the right… it rocked. 7^th AG vs. 5^th AG… I basically came out the same in both places, but swam 7 minutes faster in Racine.

Bikes. I love me a nice rolling hill (actual rolling hills… not those BS hills that Kansas claims are “rolling”) / mostly flat bike course. I hate the response I get when people see my bikes times on tougher courses that have actual hills… “but, you should be good at hills?”. Awesome. Insight into why I SHOULD, but AM NOT would be welcome along with those comments [end rant].

staying focused on the bike :)

So, Racine was like a solid 45 minutes faster than Kansas. Difficulty level the of course, comfort with my new bike fit, 404’s instead of 808’s on a day with much less wind all contributed to the differences. At Kansas, I rented 808’s and it was crazy windy. Given my mediocre bike handling skills and a pretty new fit… I hated almost the entire bike ride. I reverted to the comfort of 404’s at Racine and the wind was much less extreme. I was able to really get into a rhythm at Racine, hold my power in my goal range and just feel good the whole time. I managed to move up on the bike, which normally doesn't happen for me and come out not too far behind the lead girl.

Anyways… I don’t think I should have THAT big of a difference in my performances, so that is obviously a huge goal for me to figure out. Especially before I return to Vegas where it will be hot, hilly and windy…. oh man.



Excited to see the VisionQuest
cheering section on the run!



Runs. Kansas to Racine is a testament to the importance of hydration and nutrition more than anything. Also, perhaps a testament to some slight gains with toughening up. The elusive awesome run I had at Steelhead last year has yet to be recreated. I have no idea how I did that and when I might possibly get myself to run that fast again.

Halfway through the run at Kansas I cramped like crazy, was slowed to a slog / walk… and was basically in survival mode. Racine went much smoother. I went out too fast and slowed more than I would have liked at the end, but overall wasn’t TOO far off my goal pace / time. No cramping (though I did come close) and think I did a pretty good job keeping myself cool (lots of ICE) and running through sprinklers (my feet were less than thrilled with that choice). The top girl passed me at mile 12… MILE 12!! But, she was solid and I… was not… She ran smarter (I passed her at mile one when I was delusionally running sub 7 minute pace? umm, that was not the plan. Though I do dream about being that fast J).

Nutrition

Racine

2.5 bottles perform on bike, 3 salt tables, 1 pack shot blocks

Water, perform and a  little coke on run. 2 gu’s. Forgot salt.

Kansas

2 bottles perform, 1 water, 1.5 packs shot blocks

Water, perform and coke on run. 1 gu. 2 of someone’s salt tabs when I was looking all pitiful walking up the hill clutching my quad.

VisionQuest Coaching and TrainingBible Coaching both had a HUGE presence at the race. The cheering section from VQ was the greatest thing ever. I got so energized coming out on the run and at the turn around. VQ Project blue also had some pretty solid performances… for ladies I believe 4 of us were in the top 10 amateurs, top 20 overall females.

Awards! 2nd F25-29, 10th OA female

I secured my Vegas slot (barely!). 1 slot for F25-29’s and a lucky me snatched that slot when #1 didn’t take it. Now, to accomplish improving my time / experience at Vegas. It is going to be killer, but at least I know what I’m getting myself into and can work on being as ready as possible. I got myself a fancy coach now, through TrainingBible Coaching - Scott Iott… so, I can have confidence in what I’m doing and how I’m preparing and tapering. So far so good! Excited (and nervous) to see how Vegas goes this year!

Galena Triathlon

This was my return to the scene of the crime (aka my first EVER triathlon). I was excited to come back and see the difference a year has made. There were the obvious improvements of the tri bike and being less afraid of my aerobars (I don’t think I used them at all last year). Then there were the unknowns of whether or not I can man up and be less afraid of open water swimming, if I have figured out the ever elusive “tapping the power” on the bike... the list goes on.

Race weekend was fabulous. Thanks to the super-fast Adrienne Shields, we were staying at a house on Eagle Ridge resort for the weekend! Looking forward to racing and bonding with some VQ buddies! Got to Galena for dinner with the crew, went to rack bikes… and then to bed! As a note, the lucky mens underwear are being re-incorporated into my race routine (pending they work okay these first few races). Plan: soak up luck the night before and let it work its magic on race day.

Swim:

I was in the first wave of women and found fellow VQer Katie Reget at the start. We made our way to the front and I told myself that I can be calm and collected in an open water swim. It was a running start, which I prefer… and we were off! We were close enough to the front and I was pretty calm. I think I swam next to Katie the whole time and we were in a group of maybe 4 that were at the front of the group. Corkscrew turns were used and successful (thanks Marcia Cleveland for making us practice those at VQ swims!).

T1:

I exited with the group of 4, so tried to be as fast as possible in transition and remember to shove everything in the T1 bag. Mounted the bike with some success (jumped on and prayed that I would clip in like a normal person – not always the case – but, luckily I succeeded just in time for the first hill out of transition).

looking less than focused on the bike...

Bike:

This was the first race on the new TRI BIKE! New added bonuses were a fit from Trek of Highland Park and a new power meter (I almost look like I know what I’m doing… now, to race like it J) My goal was to push the bike hard… work on pushing over the crest of the hill and hammering the down hills. Really, it was the hurt as much as possible in honor of my friend racing Ironman TX. I glanced down at power and cadence every once in a while to try to keep those in check. I passed the first girl out of transition pretty quickly off the bike, but wasn’t sure if there were any that swam faster… so, I kept pushing and really hoped that no one would catch me on the bike. I felt good on the bike, pushing hard, but didn’t feel like I was dying. I think I could still improve on my shifting efficiency, especially on a course like Galena. Power could be higher on a short course like this too.

T2:

Wore my garmin, which I am not sure I liked… but put that on and tried to get my butt out of transition as quick as possible. I was pretty sure I was the first girl in, which meant I just had some fast runners coming behind me. Not that I was winning the race ever… but, it was still cool to leave transition and have them say “first female!” Small victories for this one :) No judging.

Run:

wishing the run was OVER!

So, I felt good on this bike… which is not my norm… In the past I have always had the “thank god I’m just running… and am off that stupid bike!” mentality. Reverse here… I ENJOYED the bike (weird) and could tell right away that the run was just going to suck and hurt a lot. My legs felt heavy during my strides during warm-up, so I was nervous that they weren’t really going to be there for the run… and this was confirmed once I started running. I pushed up the first big hill and sounded like I was going to have an asthma attack (yes, I make that sound more than I would like to admit… and I’m pretty sure the guys I was passing were thinking – “you might die, perhaps you should just run slower?”… but I was already kind of slogging along, so that was not an option). The next 4 miles were a struggle fest. Somewhere around mile 2, Miss Adrienne Shields came cruising by - looking strong and flying! Tried to stay tough and just kind of hope no one in my AG was running fast… but I wasn’t too hopeful. Just before mile 3 a girl passed with 29 on her leg. DARN!! She also looked like she was in better shape, so I tried to focus on form and just keep plugging along.



Vision Quest representing!



Finish was 1:33 something… a solid 7 minutes faster than last year, gained mostly on the bike and a little from the swim. Competition was tough this year with a lot of Chicago triathletes! Finished 2^nd F25-29, 5^th female…. Need to shave a few minutes off to be with the top ladies next year!

Enjoyed the post-race festivities, grilling out and a big day of biking on Sunday (following by my most pathetic transition run this year… will remain calm and not freak out… almost all my transition runs sucked last year, I will survive). Great to have a good group from Vision Quest out there enjoying a few more takes at the hills on Sunday!

Long ride with the girls on Sunday

Thoughts -

·         Wore Oakleys on the run, felt comfortable

·         Probably should have taken in some more during the bike, but race was short enough that it wasn't a huge issue

·         Still need work on shifting

·         Still need the mental toughness on the run… debating how I feel about garmin versus regular watch… think I might get in my head too much with it.

A far from perfect Boston Marathon

The Boston Marathon has come and gone. The experience is bitter sweet I guess. I was so looking forward to the marathon… completing the iconic Boston course after what were some of my best marathon training months. I was excited. I felt ready. I really thought I was getting somewhere with my mental toughness. During my Boston prep, I had two successful 20 mile runs (this was a new thing for me… all previous ones were pretty rough). I, in general, completely die towards the end of the long run… slowing down substantially instead of picking up the pace (which is normally the goal). So, for the first time in my short history as a runner, I had a good 20 miler (two in fact). I enjoyed them.



Gear and goodies :)



As the final taper week started, the weather hype did also. When I checked first, it must have fluctuated down for a few days. I saw 70-something. I could deal with that… a little warmer than normal, but nothing crazy. The next day it was back in the low 80’s. Nerves set in a little more, but I tried to stay calm. By Wednesday it was back to upper 80’s. I tried to be cool… stay positive… hide the irritation that the weather would be so awful for the Monday and be back down to the 60’s by Wednesday. Why Boston? Don’t you know that I trained really hard for this marathon?? That I slacked on my biking and swimming because I was really going to give this my all and then switch the focus to triathlons?? I practiced on hills. I did more 20 milers than ever before and executed 2 of them quite nicely (by my low standards). I had even thought to myself… “I think I’ve worked on my hills, I can handle those better. Now, I just need to work on my toughness in the heat”. But, since it was April… I had not got there yet…

  

Expo craziness



Flew into Boston on Saturday Morning and made the trek on public transit to Brookline to stay with my friend Laura (super smarty pants going to Harvard Med School). We had a nice visit to Harvard… had a delicious lunch and took some dorky pictures… then walked along the Charles to meet her friends for drinks / appetizers. Sunday was the Expo, lunch in the park and then a pasta dinner with Laura and her roommie. I was maintaining that I could still go for my goal and just try to tough it out.

   

Race morning:

  

On the bus to the start with Alec!



Since the marathon starts at 10AM, the morning wasn’t too crazy. I woke up at 6AM… grabbed the T with Laura’s roommate. There was only one minor change of plans when the Copley stop was closed for the marathon. Instead of taking the buses, I ventured on the commuter rail to Wellseley to meet Alec and get a ride to the start with him and his family. On the way to the train I heard one disgruntled Bostonian mutter “I hate marathoners” and got some funny looks as I waited for the train with the other spectators…. “wait, you’re running the race??”. I swear… I have a plan. Met Alec and rode the rest of the way to the race. Got shuttled to the start, sat in the Athlete village, and before I knew it we were headed to the start. It was hot… and sunny… and, I was still going to go for it.

 


Excited to race... even in the Boston heat



The race:

    

I was in Wave 2 (missed the cutoff for wave 1 by 55 people… 10 seconds… ). But, I was in corral one so I was pretty close to the front. Leaving Hopkinton was incredible. There were so many people and the energy was so strong. I can definitely see how people get carried away running too fast down those downhill’s. I tried to stay on track and felt good… between 7:10 and 7:15… feeling strong. Think I had a few that were too fast in here too. Reflecting on the race, I think I have issues hydrating properly in heat. I suspected that I overhydrated a bit in Vegas and think I did the same thing here. I am a good sweater (an annoying, but very true fact)… and I am also paranoid… so, I think I tend to think I need to hydrate more than I actually do. So, I stopped every aid station. I walked a bit so I could actually consume the Gatorade instead of dumping it all over myself (I really can’t drink properly while running… how do people do it?). By mile 6 I already saw a girl get taken off in a stretcher. By mile 10, I was starting to fade a bit (slowed to 7:20’s / 7:30’s).



Somewhere around mile 12 I knew I wasn’t going to be able to push it the whole way. I had one moment where I felt like I got the chills. I feel so unsure of myself when I’m racing in the heat. I don’t actually want to drink all the time, but feel like I should? Anyways… this was right around where my race split take a drastic change for the worse. I am running slower and walking most aid stations. I don’t know how fast I was running when I was in fact running… but my splits were around 9 or 10 per mile (not pretty). I stopped around 17 maybe and used the bathroom. As a general rule, I feel that if I have to pee during a race I have done something wrong hydrating wise (vegas and boston = too much fluid). They were full when I got there and another girl was in line… and my indecisive self just stood there stupid and then finally decided that I wasted too much time contemplating waiting or going that I might as well just wait. Not that it matters, but I think I could probably shoot for more strategic bathroom breaks. Highlight of second half includes the sweaty hug I gave a complete stranger at mile 22. You should know I dislike hugging. I often give my family the one arm pat (and get a little bit of harassment for that). His sign said “I WANT SWEATY HUGS!” I gave him a “I’m pretty sure you don’t really mean that look” and was greeted with a bear hug. Gave me a boost to start running again (for a little bit anyways J).

Contrary to what most of the second half seemed like (a rather slow slog along the hills of Boston), a decent amount of people did seem to break through their own personal “walls” and pick up the pace towards the end. I didn’t have it in me… but made it to the finish. Tried to pick it up the last little bit and the legs felt like they might cramp. Probably the slowest race finish ever. Spent some time chilling in the park post-race. Fabulous day for laying in the grass (not so much for marathon running).

Things to work on:

·         Being tough. When the race sucks and isn’t going my way… suck it up and keep pushing. HTFU. DO IT!

·         Hydrating. Trust my body. Don’t stop at every aid station… if I don’t train with water every 1 or 2 miles, why do I think I absolutely need it race day??

·         If you have to pee on the course… do it faster. Do not EVER wait in line. That is ridiculous.

Enjoyed a great sushi dinner and drinks with Laura and her roommate! Such greats hosts! I will have to come visit Boston again.

Laura, my fabulous friend and hostess during my stay in Boston :)

The blog begins!

Everyone seems to be doing it, so I will go ahead with it. I’m sure my mom will read it and I can enjoy looking back on my early escapades into the triathlon world. I haven’t been much of a journal keeper, so hopefully I can keep up with this… but, I do think it will be a great way to record things I am learning, what works for me and the overall experiences.

2012 is a new year… one where I can no longer blame stupid mistakes or performances on being a newbie to biking, triathlon and my entry level road bike. With a year of cycling under my belt and a shiny new tri bike, I think I almost look like I know what I’m doing. I will miss the comfort of the trek 1.2 – obviously I don’t really know what I’m doing if that is my ride, right?

This year I want to be serious about triathlons, really give it all I got and see what happens. The focus will be 70.3’s and I am trying to set concrete, but realistic goals. My biggest disappointment was Vegas last year, so that is one of the main focuses for my 2012 goals. When I really think about it though, I want to be tough… I want to toughen the f up. No more freaking out and being a spaz in open water swims, no more giving up on a hilly bike course, no more getting in my head or talking myself out of stuff. If nothing else, I want to prove it to myself this year. So, here we go!

The big races planned so far include -

Boston Marathon

Kansas 70.3

Racine 70.3

Excited to see what this year has to offer :)