Sharon’s Lonestar 70.3

On the last lap of my run (4 loop course), I had plenty of time to reflect back on how far I’d come, and I’ll admit there were tears in my eyes (ok,  I’m tearing up even now).  I remember the days it hurt to walk; the days where getting out of bed was enough of a challenge; where I was throwing up from the pain and spasms.  I’m about to finish 70.3 miles. At the end of the race, Lisa commented that she knew there were days that I didn’t think I could do this; that’s almost incorrect.  There were days when I didn’t know if I could. That’s a big difference.  And to quote Lisa, as she was getting to do her IronMan, “Surround yourself with the right people and you can do anything.” Some of my friends saw me at the beginning when I was in pain; some of you have only known me at various stages along the way;  a few of you have been there for the whole journey.  You’ve seen what I’ve accomplished, how far I’ve come. I’ve come a long way baby!

There are several people I’d like to thank – I could make this a very long list, but I’ll shorten it to the essentials…

Lisa Pruett – for asking if I could help her train for her 70.3 two years ago,  and starting me on the possibility.

Ron Perry – because you speak HMET, or at least understand it.

Darren Tice, LMT and Christopher Fritel, LMT/CST – The weekly bodywork over this last 3 month journey; the not quite as often body work for the years leading up to it.

Seth Wagenblast, DC, ART – for putting me back together after every weekend, for the head lifts, Ys, Ts, Ls & Ws. He’s so much more than just a chiropractor!

Tammy Harbison – for keeping my feet going, and the last minute frantic fix on my cuboid.

Suzyn Skaggs Barrientos – for being my Saturday run buddy & mental coach.

Amanda Fearheiley, RD/LD – for helping me figure out how to eat with all my food allergies.  My RD can kick any other RDs ass.

All my other training buddies – Evalyn, Geni, Rosie, Dan, Ruben, Ruthie, my cycle , yoga & Pilates classes.  All of you had a huge impact on my ability to finish.

Caveat: This might be a bit long. It was 70.3 miles after all. I’ve spaced out the headers so you can skip to specifics if you want, but you’ll miss some of the lead in.  So, grab a glass of red wine, sit back, and enjoy!

Thursday, 4/7/11

I choose to start this tale on the Thursday prior to my race, because Ron is just so entertaining. I get done with private swim lessons at the Y and walk into his office, “Ron, any last minute advice for me?” Ron replies with “what race are you doing?”

Friday, 4/8/11

I go see Dr. Wag at 8a, pick up Lisa, load the car, and wait for Suzyn to get back from her work meetings.  We get on the road around 10:30a.  Near Brenham, I’m in dire need of carbs.  We end up at KFC getting me some smashed potatoes, hold the gravy.  They needed the gravy for flavor. Alas… what’s the gluten free girl to do?

We arrive in Galveston around 3p, check into the hotel, and Suzyn & I hop on the bikes for a short ride down the seawall.  Our hotel, the Baymont Inn, is off 63rd Street.  We ride down the seawall to 81st, where the race will be coming out, and decide to detour down, check it out. As we’re coming back to the seawall, Suzyn decides she needs to cut it short – she wacked her knee on the desk at work, and its hurting.  No worries, I head off on my own, hitting 14 mph into the headwind, 17mph with the tailwind.  Life is good. Upon getting back to the hotel, I slide on the running shoes & head out to the seawall for a short run. On concrete.  Legs and SI joints getting unhappy.  After the run, I’m walking back up the beach, wave at Suzyn, and promptly step in a small pothole in the sidewalk.  Right ankle gets a little tweaked. Yep. Really.  HMET.

We find Lisa on the beach, with a collection of goodies, and also a freshly decease catfish (or shark?). Lisa even picked it up by its topfin (which didn’t look like a shark’s, but rather a fish).

We go to Casey Gaido’s for dinner. Fish restaurant. That doesn’t serve potatoes. Little in the way of gluten free carbs. Seriously?

The painting of the nails starts. Scrabble game that night: Sharon with 200 points, Lisa with 181, and then there was Suzyn.

Saturday, 4/9/11

Ahhhh, a day to sleep in!  We all start to rouse around 8a, Suzyn & I head out for a walk/run, testing my newly tweaked ankle out. I’ve got some KT Tape on it, just in case. We walk about 10 min, run for 4 (that’s enough), hit Starbucks, and head back to the hotel.

I’ve got a couple other people I know doing the race as well, and we take Angela Fuller along with us for the rest of the Tri events.  An open water swim in the ocean, which neither of us had done before.  The salt water was less of a taste issue than I thought it would be! Very happy with that. Worked with Angela to get her comfy in the open water, and swimming without her lifeguard bouy tagging along behind. I assure her that on race day (since I’m in the last wave to go off), that I’ll save her if she needs.

Over to Moody Gardens for packet pick-up, realizing we won’t make it through before the 12:45p athlete meeting, head over to meeting instead. Would someone please explain the sense of having a lot of your athletes, at peak sun, out in the middle of a parking lot with no cover? Most of us started our sunburns there. 45 minutes later, we’re heading back to packet pick up. A lot shorter line this time.  I’m bib # 1939, Angela is 1847. My friend & swim student Annie is around here somewhere, as is Bonni.  Don’t see ’em.  Next: bike check.  Wow, they’ve actually got our spaces numbered. I’m accustom to the free-for-all of the shorter distances!  This is kinda nice. I’m 4 rows in from the Swim In, lots of rows away from Bike Out. Oh well.  We return Angela to her family.

Also, why do they schedule these meetings at athlete feeding time?  And yes, I did have snacks. I inhale 2 glasses of milk when we get back to the room, and then we head off to dinner.  Chili’s for dinner, then I get some quiet, alone time in the hotel room as Lisa & Suzyn explore Galveston.

Nail painting continues. I now have racing stripes.

I’m in bed by 8.

Race Day

Pre-race: There must be some reasons to love getting up at 4 am. I have no idea what they are.  At least I’ve gotten 8 hours of rest, and get up fairly easily. FYI – yeah, it’s dark out!  Transition opens at 5, closes at 6:45a.  We get there a little after 5.15.  Breeze is light at this point.  Transition gets set up, and I look around at the people next to me – they’ve got 2 pair of shoes (cycle, run), the race belt, and maybe a visor/hat. I’ve got 2 pair of shoes, 2 cans of spray sunscreen, my race number belt, my fuel belt, a towel for the run, a towel for other generalities, an extra bottle of water, 2 extra bottles of quinine water/nuun, a box of KT tape (remember that sprain? just in case), bottle of tylenol, and  probably some other stuff.  Can you say HMET?

Get my tires pumped, thanks to Angela – I forgot my pump, and I have 2 of them! Hit the port-o-let about 5 times, my guess.  Transistion closes, we make our way toward the swim start staging area. Now mind you, the first wave takes off at 7a.  I take off at 8:40a. Yep, the last bleepin’ wave.  I’m ready to age up so I can start earlier!  We do a lot of sitting, standing, lying around. I get in 2nd breakfast, and even first snack. At one point, I have a strong desire to do headlifts & Ws.  I did seated Ws – not quite the same, but close enough.  I did the headlifts too. Angela & I don our wetsuits partway at about 8a, and head over toward transition.  As we get over there, we see Annie, and then she darts off to join her wave in staging.

I’ve reassured both Angela & Annie that if they feel anyone tapping on their feet, its just me letting them know I’m there, they are safe, and they can swim faster now. Remember, I’m starting last. Swim is my thing. I’ll catch ’em both!

Swim (1.2 miles in the ocean/bay): Finally, 8:30 rolls around, my wave stages.  8:35. It’s almost time!  We have a deep water start, and get to jump in from about a 6′ dock. COOL!  I plunge readily into my favorite medium, deciding this is a much preferred way to get in vs. the slow acclimation at Barton Springs!  I get a short warm up swim in. Life is good. I line up just behind the first row of swimmers (all those that are destined to come in before me).   Horn sounds. We’re OFF! The Pro waves actually got a gun shot. We get canned air.  oooo ahhhh aren’t we special?   There’s 3 of us in a little pack and I seem to be in getting squished in the middle.  Time to do something about it. I actually back out and got around them.  600 meters to the first turn.  Got it.  I’m already passing some white caps. Make the turn, and its a side wave. I’m getting rocked side to side. Wasn’t sure if I swallowed water, or if the rocking motion got to me, but I almost chucked up once (mmmmm raspberry gel comin’ back up).  I get over it.  I see red caps.  I see purple caps.  I see a few green caps.  I’m a fish, watch me swim!  I think I see Annie (red cap) pausing and asking a SUP guard for help. Make the long stretch, next turn left, and homestretch!  I’m flying past more people, as I’ve now started some serious kicking, being cautious as this is typically also where I get a foot cramp. No Cramp.  I’m out of the water in 37:31, get my wetsuit stripped (to quote Ruben, “I love strippers”), run through a small trickle of non-salted water, and off to T1.

Transition 1:  Liberally spray sunscreen. Ride jersey, shades, helmet, shoes on. A swig of quinine water. Pull Bounty (yes, my bike has a name) off the rack. Trot out of transition to the mount line.  Just over 3 minutes from the time I exited the water.

Bike (56 miles along the coast): Getting on the bike course, our first few minutes wind through Moody Gardens, then we’re out on 81st, smack into a true headwind.   It’s cool. I was prepared for that.  From 81st, we turn right onto Seawall, and a more open road.   Feeling my quads work through the transition of swim to bike, and the push into the headwind. I figure I got about 20 min of feeling like this until I get “warmed up”, then I’ll be rocking.  20 min comes, and I’m still feeling it.  I start thinking… why… training was good… cadence… I’m not getting my cadence up. I can’t get my cadence up. Urf.  Back brake is on.  Around mile 5 I hop off the bike to check the brake. Yep, it is on.  Rear wheel doesn’t even go a full turn. I work on the brake, get it so it allows the wheel to go several revolutions (opening up the back brake as if I was taking the back tire off). Hop on, I’m going again. Lots of people are passing me. Angela passes me. Wondering what the bike support truck looks like.  Ooo look. Llamas!!! First Aid Station is at mile 14. I stop to use the restroom, check my brake again, loosen it again with my limited bike adjusting skills. Get back on. People are still passing me. Annie passes me. Seriously?  I know her swim is slow… and she already caught me?  Probably around mile 18.   The fat people start to pass me. Not intending this to be a degrade of fat people, but that’s what they are. Seriously folks??? I’m looking around for the tech truck.  They should mark these things better. Lots of time to work on technique with the back brake on, and focus on steady pace.   Crossing over the San Luis Pass (the only “hill” on the course), there are lots of people with flats.  Oh goodie, I might eventually pass SOMEONE. Finally get to the next aid station.  I stop for the restroom, and my poor left knee needs a rest.  One of the volunteer workers assures me its a tailwind back. I adjust my back brake.  I continue onward, headwindward. I eventually see Angela going the other way. I never see Annie, although later she tells me she yelled at me, but I was evidently very focused on what I was doing. I continue. Not many people passing me now. I wonder if I’m the last person. I know this is where Lisa is accustomed to -being at the end, pushing the envelope to make the cut off – but I’m not used to this. It’s a mental challenge to keep going when I’ve seen just about everyone pass me.  About a mile from the turn around, I finally see the bleeping tech truck ahead – oh, that black one without any markings on it. That I also saw at mile 6.   They should really mark these things better. I would like things to be obvious when I’m focused on technique & trying to figure out why the fat people are passing me!  There’s lots of people with flats near the truck, the guys are busy helping to pump tires, so I continue on… I’ll catch them on the way back. Heck, I’ve done 27 miles with the brake on to varying degrees. What’s a few more?

I do the first 28 miles in 2:20ish. 11.8mph or something ridiculously slow like that.  That was a boost for my ego. I flag the tech truck, get the brake opened up. I actually bruise my quad getting off the bike. This day just gets better and better! No chance its gonna touch now unless I intentionally put the brake on. Ooo, I won’t have to stop every so often to adjust the brake, I have a tailwind, and I’m ready.  I finally hit 17 mph for about 1 min, and then realize 2 things: 1) my left knee is extremely unhappy, and 2) after 2+ hours of pushing into the headwind with the brake on to varying degrees, I’m tired. My nutrition has been good, I’ve done the electrolytes, I’m good on hydration, and I’ve just got nothing. Slow & steady for another 28 miles? Really?  I can see on my cateye that I’m now hitting 13 mph.  Well, that’s something at least.  So let’s talk about the knee, since I was having a conversation with it the whole way back.  Lateral knee (IT Band insertion, but friction with the ham & quad) & patellar tendon bursa. Did I mention they were unhappy? The bursa feels huge, swollen. Ok, focus on technique, see if it’ll quiet down. I see with the turn-around that I’m NOT the last person out here. Almost, but at least I’m not last! I get back to San Luis Pass (the only hill), and stand for a little power and to get out of the saddle. My knee gives out. BLEEP!!! Ok, I’m back in the saddle, hit a pot hole, and lose a Gatorade bottle.  That sucks; it was semi-cool. Pull foot out of clip, peddle with right leg for a little, giving left a break. Take a look at it, doesn’t actually appear swollen. Foot back in, knee doesn’t want to bend or straighten.  Try pulling with right only, keeping left in. Pain is enough that I want to scream.  At the next Aid station, I’m gonna let EMS take a look at it.  Focus on technique. Focus on technique… where’s the bleeping aid station? Thought it was supposed to be just over the bridge. And about 10 miles farther down (or so it seems).  Manage to get to the aid station, which is packing up by now. No medical tent (they are red, should be easy to see even in my state). Sigh. I resign to go on. Slow & steady. One peddle stroke at a time. Knee continues to hurt. I try standing again. Almost brings tears to my eyes. And not the good kind.  Mentally, my knee is beating me down.

One of the cutoffs for the race is that you have to reach the aid station at mile 48 by 1:18pm.  I really hadn’t planned on having to worry about this one.  I’m now getting passed by the people that had the flats that I saw earlier. Can I tell you how disheartening it is to continue to be passed at this point?  And they’re going by saying “you’re doing a great job” and such. May I wring their necks please? I realize that they intend well, but when it’s the challenging ride that I’ve had, I’d prefer silence. My knee hurts like all get out on occasion, but I find moments where it doesn’t bother me at all. I can’t distinguish what I’m doing differently. After passing the previous aid station, my next goal is to make it to mile 48, and I’m going to be perfectly happy if they tell me that I didn’t make the cut off. In fact, at this point, I’m hoping they tell me that. Please just end my misery. Technique. Technique. Technique. Plugging along.  Playing mind games with myself.  Lots of small segments of one legged pedaling.  Tailwind?  There’s no stinkin’ tailwind. This is a shoulder wind. I’m still hitting 13mph or so, and not getting cadence up. Slow & steady. Slow & steady.  I reach Mile 48 at 1:11pm. @!^$&!. Ok. 8 miles to go.  I just did 20 with my knee screaming at me the majority of the time.  I can stop and quit in T2, cuz my knee is just not happy. I can’t stand, I can’t do a posture break, my back is aching from the lack of posture breaks. My elbows are unhappy from being in aero (I have sat up, but the wrists don’t like holding on for too long).  I can feel an elbow nerve getting pissed off, and my thumbs are feeling wierd. I’m having lots of negative thoughts, and I let them come and go.  Once they go, they are released, and no longer mine.

I’m standing at the transition area fence, both hands on the fence, looking dejected, looking down. Lisa & Suzyn are on the other side.  I ask, “I’ve just ridden 56 miles with my back brake on for 1/2 of it, my knee is killing me, and now you want me to run a 1/2 marathon?”.  Suzyn answers, “Yes”. This conversation is now running through my head on a repeating loop.  I’ve got 7 miles to go. I’ve had other training rides where the knee has felt something like this, but not to this degree. I’ve got 6 miles to go. I start remembering that I’ve been able to work it out when I did my bricks. I’ve got 5 miles to go. I know I’ve trained the run well. I’m back at the seawall, almost done. “I’ve just ridden 56 miles with my back brake on for 1/2 of it, my knee is killing me, and now you want me to run a 1/2 marathon?”.  Suzyn answers, “Yes”.

Four hours, 20 minutes after I start the bike, I’m pulling back in toward transition.  I see Lisa & Suzyn, who’ve been worried about me (thanks Angela for telling them I was coming).  I shout at them that my knee is killing me.

Transition 2: I reach the dismount line, and slowly walk into transition, testing the knee. Working on range of motion. How does it feel? I rack my bike. Take my time.  Jersey comes off, spray on sunscreen. Sit on ground, change to running shoes. Let the knee have a few minutes of peace.  Grab some quinine water.  “I’ve just ridden 56 miles with my back brake on for 1/2 of it, my knee is killing me, and now you want me to run a 1/2 marathon?”.  Suzyn answers, “Yes”.  Body glide the underarms/lats again. Grabbing my fuel belt, race number, sweat towel, 4 sticks of blocks, and tube of salts, I hit the restroom, then walk out of T2, onto the run course. Suzyn answers, “Yes!”

Run (13.1 miles mostly in Moody Gardens, 4 loop course):  I start off walking, letting the knee adapt. Start focusing on technique.  Lisa comes up along side, and I explain the bike.  I continue walking for about 2 minutes. No time like the present to see how I’m gonna do on the run, and its relatively flat.  I take off, waving at Suzyn as I run by her. Knee actually feels pretty good.  I’m so thankful at this point that Ron’s taught me Chi Running, and I run from my glutes. If I had to run from my quads/hams, I’d be walking. And probably crying. People are calling me by name as I run through the first section of the course – its on my race number, but it always freaks me out.  I pass a LOT of people. Making up for bike time. “I’ve just ridden 56 miles with my back brake on for 1/2 of it, my knee is killing me, and now I’m doing a 1/2 marathon”.  Suzyn smiles. At this point, no one can keep up with me on the course. As I approach the 2 mile mark, there are 2 guys sitting in lawn chairs, drinking beers, with a sign – “Ok! We get it! We know you are fit!!!” I smile, laughing. They’re gone by the time I come around again. I blaze through the first 2 miles (including the initial walk), in 20 minutes.  I’m actually around a 9 min mile.  I take my 2 min walk (this is the plan: 20 min run, 2 min walk). I start off on my next run set, and realize that the extra long bike has had an effect; I can keep pace on the run, I’ll just need more frequent walks.  This is also the Learning Loop; I know from experience that I’m heat sensitive, so I’m also figuring out where there’s a breeze to cool me off, and where there’s not – the places I’ll walk. I see Lisa & Suzyn as I come around to the end of loop 1, Lisa joins me for a bit to see how the knee it, and I tell them I’m cold.  She comments on Facebook that if my knee is hurting, you can’t tell. What knee?

The course has you run past the finish line (straight) 3x… I veer right going into the 2nd loop.  I start making deals with myself – run to mark X, and then I can walk, ah, see you made it to mark X, you can go farther.  I’m walking at one point, and catch up to a man that’s on his last lap.  He’s walking, would run, but he’s cramping up. I offer him some salts.  I offer him some water.  “Your a regular walking pharmacy,” he comments. Little does he know that I have to be. As I pass Lisa & Suzyn the 2nd time, Lisa says I’m faster on the 2nd lap then on the first.  This walk/run combo is working.

Loop 3 is the “Ed lap” – where Suzyn went astray and walked the whole thing in her IronMan. I’m actually feeling good – been taking my salts as trained, drinking, taking in calories. I plan on walking a little bit more so I can haul in on Lap 4.  I’m commenting to the volunteers that I got my victory lap coming up, and are they still going to be there?  They comment they love my attitude. I’m noticing even on this 3rd lap, that my walk is way faster than everyone else (running or walking). I’m in cruise mode now. The power walk feels good, and I got a few age groupers in my sites. I run past Lisa & Suzyn, smiling, according to the pics. I feel good. Only 1 more lap to go? Really? Is that all?

Veer right. The Victory Lap has begun. I start thinking back about the journey that had led me to this victory lap, how far I had to come to get to here. There are several times on the loop where I have tears in my eyes, some even roll down my cheek.  If only Andrea & Kelly (the PTs that worked with me when I first had the fall) could see me now! I think of the people along the way that have given me a helping hand.  I’m still flying past people. A women going the opposite way on the other side of the cones comments she’s been out here for over 8 hours. Ha! I pass a 26 yo. I pass men. I may be physically one of the last ones to come across the finish line, but I’m by no means the last! The didn’t have to be concerned with the cut off times, since they weren’t the last heat to go off. At the end of the lap, I get to go straight this time – Lisa is down the chute, taking my pic as I come in (ironically,  my mom calls on my phone, which Lisa is using for the pic, at the same time. No finish photo, but that’s irrelevant!).  I hear the announcer saying “and high stepping it across the finish line is Sharon Boon from Austin Texas!” and then I’m being handed my finisher medal, a hat, a water bottle, and someone is taking my timing chip off.  Suzyn is beyond them and I get a giant hug as “Are we Human, or are we Dancer?” plays.  Very appropriate, we think.

I note that I’m tired, because I’ve been moving for 7.5+ hours, but not exhausted. Training was harder than the race (with the exception of the brake issues).  My nutrition, electrolytes & hydration were right on target. No issues with cramps or spasms at any time, and since I paid attention on the run, the heat was a non-issue.

My official finish stats:

Total time: 7:38:29.

Swim time: 37:31 (19th in age group, 617 overall)

Bike time: not available…

Run time: 2:24:15 (11 min mile avg, thank you very much!)

113/134 in my age group (let’s see how well they would have done with the brake on!)

Overall 1712/1856 finishers

The drive home. After grabbing a quick, and much needed shower in Annie’s hotel room, and aloeing up for the sunburn, we head to McAlister’s for carbs, and then hit the road home. Knee on ice. Once I stopped moving, it stiffened up.  In a text conversation with Evalyn, she told me, “You – car jellyfish.” And I obeyed.  I think I’ve earned car jellyfish status after a 70.3. Don’t you?

Sharon’s Champions Duathlon, 3/26/11

Howdy!

My mantra going into this race, courtesy of my coach, “Train it, don’t race it.”  2 weeks to go until my “A” race – the Lonestar 70.3.  Let’s see where I am!  So I have to admit, I was mentally prepared for a 10k run, 25mi bike, and 10k run… then low and behold, the runs are ONLY 5k. easy peasy.

Thank goodness this is a close to home race – so many are far away, but this one – I still got up at 6a… out the door by 645a so I could fill up the car, and still onsite by 705a.  Transition opened at 730a. And I got there early enough that I got to park in the far-away lot (on the south side of the lake). Those that got there later got to park next to transition.

Run into Angela Fuller as I’m setting up my transition area.  At 8:05 we head out for a 15 min (1.5mi) warm up run.  It feels good, no issues with foot/ankle/toes (which are also bound up with KTTape courtesy of Vicki!!!).

The Olympic Duathlon takes off the same time as the Olympic Tri, so 9:10-ish  – we’re OFF!!! Angela & I keep pace for the first mile and a bit, then we turn into a headwind, and i start to fall back a little.  I also gots to stick with the plan – what my body is used to: 20 min run, 2 min walk. She’s a little ahead of me when the 20 min mark get here, and i dutifully walk.  When I resume my run, I feel even better.  1st loop of Lake Pfl done in 25:37.  I saw Angela exiting T1 as I entered.  1:12 later, I’m coming out of transition, onto my bike.

Train it, don’t race it.

But I have a nice tailwind!!! I hit 20-25mph for this first leg heading north. Sweet.  Then we make a right-hand turn. Onto poorer quality road, and starting into a shoulder wind.  This is not the route/ride I was envisioning when talking with Ron this week!  Yes, I know where we are going now from having ridden out here before.  I think I would prefer the route I was thinking of, but alas, this is the challenge laid out before me!  Rolling hills, headwind.  What more can a girl ask for?  I’ve been leap frogging with a 36yo that’s also a Du, and she finally gets out in front and stays there. Now, I have to say this disheartened me some, cuz her bike had cages, and her form needed some work. I let it go. We turn onto Jesse Bohls.  Ahhh… the way back… of loop 1… and there’s a longer hill, a corner, and a longer hill.  I see all the people turning in…sprint distance.  I pass by the turn off, Loop 2.  No sweat.

Train it, don’t race it.

So this 2nd loop, I’m mentally playing games with  myself, seeing what different gears do, oh wait – i have a tailwind! 20-25mph cuz its FUN. and then the right hand turn into work.  Back to the gears. Back to technique.  Back to sticking with the plan.  And there’s no-one around me… am I out here alone?  A few more turns and some guys finally catch & pass me.  I’m thinking that the Olympic Tri ladies should be around here somewhere… about 1/2 way thru this loop, a few on the really nice bikes pass me. Yep, there back there.  Ah, Jesse Bohls, the 2 hills, and this time I get to turn in.  I dismount, and walk quickly into T2 (still being careful with da feetsies). Bike time is 1:39.

Train it, don’t race it. T2 is practice for Lonestar. Everything i’m doing there, I’m doing here. Change shoes, grab my water belt, gels into the shorts pockets, and walk out of transition while I’m putting ponytail in clip, downing a gel and getting salts… ummmm… salts…I had them… darn it.  I find out later I dropped them, and they are now gone.  They were in my hands. Also realize I left my sweat towel in T2.  Sweat in eyes = uncool. I’m dealing.  2:44 after i enter T2 I start running.  I grab electrolyte drink at the first aid station (note: Hammer is yucky).  I am passing it at 7:00… in warm up, we passed at 7:30, 6-something on the first loop. Cool.  Focus. Focus. Focus. Technique. Technique. Technique.  I make it through the first 10 min, and the run starts to get easier. Sticking with the plan, I walk at 20:00 (ah, that comes after the 2nd aid station). I walk for 2.  I resume the run, feeling better, starting to pick up pace, and gaining on the lady in front of me. 20/2; I can do this.  I’m also mentally starting to think: I’ve got another 10 miles to go, and my body says “ok, we got it”.  I feel confident. Total Run time: 27:37. (Tthat’s only 2 min slower than the first one… and didn’t have that much of a walk on the front).

Train it, don’t race it.

I used this race as training to see where I was, and I’m there.  I’m ready. The first 20 min of the run will be the challenge, but I’ve got Ron & Suzyn in my brain, helping me win the mental challenge.

I had the pleasure of Leilani calling my name for winning the Master’s division of the Du 🙂

I feel good. I’m not tired, and tomorrow I’ll find out if I’m sore.  Although I could use some more food…

Lisa’s Redman Experience

Hi all,

Still a little tired and the brain still working a little slower than normal but here’s a rundown:

Beautiful conditions for triathlon. The water was about 72-74 degrees I believe I heard them say, so comfortable in a wetsuit. The inside half of the 2-loop swim was in about waist-deep water. It was quite comical to see all these hard-core competitors wading to the buoys along with us hackers! I did the 2.5 mile swim in a great time for me 1:55 I think, though not sure what the official time was. Doesn’t matter. It was the ultimate finish to a long hard road to conquer open water. I came out of the water smiling and cheering.

Started the bike. The course was rolling hills, weather high 70s low 80s. Should have been a great ride. The course was on very poor pavement. We spent our time dodging cracks and holes. Very rough. It was a 4-loop course. I have neuropathy in my right foot (imagine the pins and needles you get when your foot has been asleep and multiply by 100) and it started kicking in off an on at the end of loop 2. Got through loop 3 but it was getting harder. Loop 4 I stopped at the aid station and had a good cry. Both feet screaming at me, toes on fire. I nearly fell off my bike trying to get unclipped. Got some ibuprofen and kept moving. Drugs helped. I suspect if I had taken the drugs after the swim as planned I wouldn’t have had as much trouble. But euphoria apparently affects your thinking just like delirium when it comes to your game plan! So I finished the bike and I’m very proud of that. It was incredibly demanding on me physically and I found a way to do it. I realized that I really am as strong, powerful, tough, stubborn and bullheaded as I thought I was.

Of course now as I start the run my toes are very sore and fatigued and achy from all the fire, pins and needles. The bad stuff is gone but the residual ain’t much fun. I decide to run/walk, mostly power walk, to see how it goes. 4-loop course, in the dark, very little light. Very mentally demanding course. 2/3 of the way into the first loop I realize that if I continue to walk on my foot I may not walk on it for a long time after the race. It is really not happy with me which is annoying because my brain and my body otherwise feel strong and ready to run, and I simply cannot. Sharon walks with me a while and we discuss changing my gait, walking on the grass rather than the pavement. Nothing is working. I set a goal to get to the timing strip once and see from there. Then I see a buddy we’ve made laying on the side of the course writhing in pain from leg cramps. We stick with him until Medical gets there. He has 1 loop left and he can’t stand up. He can’t even sit. Decision made. I finish my 1 loop and I’m done.

So, on the outside it looks like I didn’t finish my trek, but in so many ways I did. I found that I can push through really hellish pain if I believe it’s worth it, and I can listen to reason in my head when the pain is dangerous to my future. My body felt very strong and my brain was alert. I know that had my foot not failed me there is no question that I would have finished that course. I was very happy and shared the joy of Suzyn’s finish. She finished very strong. We both felt our training, nutrition and planning were all dead on as neither of us is very sore, just mildly,, and a little tired.

So now I just have to decide where to go from here. The foot thing is a real issue and without the right kind of shoe, running may be leaving my life and that bothers me. But it’s too early to think about that. I’m sure post race fatigue has something to do with all of this.mmNew shoes can work wonders as well as rest.

So that’s my story. Long and wordy but it really was the completion of an 11-year circle and I’m proud of it. Thanks for all the support along the way. Who knows what I’ll try next. I believe a puppy is in our near future.
lisa

Sharon’s Danskin Tri, 6/6/2010

So I’ll start this tale with Friday night; body is saying “you need some down time, seriously…” I cut out non-essential stuff that could hang until Sunday or Monday.  I get home from the day of working around 8p.

Saturday:  CapTex Team Survivor breakfast @ 8a; I’m tempted to not go b/c the body is still saying “slow down NOW” but am very glad that I went.  Packet pick up and bike racking, all the while my neck is slowly tightening up.  I call Christopher, see if he can fit me in for a CST session that afternoon. He’s the best. He fits me in. I have blood flow back to my brain!  Restless night of sleeping.  Night before the race, what else is new?

Race day

4:20 am.  The time I wake up.

4:30 am. The time my alarm goes off.

4:55 m. The time I leave my apt to head to Decker Lake.  There’s a reason I don’t do this anymore.  Feeling icky and nauseated. Lovely.  This is why I gave up traveling for AFAA.  Body no like.  Remember, body already being pushed to limits, and needing down-time!

5:30 am. Arrive at transition area.  How are we supposed to see in the dark?

6:50 am. Standing at swim start, not feeling so hot. Decide I’ll just see what the day holds.

7:10am. My wave starts the swim. I must say, there are advantages to being in the third wave – only the Elites & the 50+/under-19 crowd (orange caps) in front of me. Didn’t see that many Elites in the water.  I’m thinking I can take most of them (ok, except the elites) even feeling puny.  Orange caps have a 5 min headstart.

Swim:  Once I get going I feel great (I’m in the water, so yes, I should be. This is my 2nd home!) I catch up with the main pack of the orange caps by the first bouy (and its really short in my view to the first bouy).  I see a few pinks around (my wave cap color).  I see more falling back.  I continue on, getting tired of running over orange caps, so go to the outside. Kick into secret squirrel swim readily.  Nice smooth sailing.  As we round the 2nd turn, I breast stroke a few to get my bearing, and notice about 3-4 pink caps in front of me. And a few orange.  I’m feeling strong & pick up the pace a tad.

Transition 1: I bolt out of the water feeling fabulous.  I hear as I run up to the transition area “look at that one”, and peripherally see a finger pointing my direction.  I hear Ben Hodges’ “Go Sharon” followed by “Go Elise” (she was orange cap).   I see Leticia shouting for me.  I find out later that there weren’t too many people coming out of the water ahead of me from her (maybe 20-25 total).  Get to my bike, have issues getting my shoes velcroed (note: put new cycle shoes at top of list). Shirt, shades, helmet go on, and I”m RIDING!

Bike: Get on the bike after the orange line, and notice that my CatEye not working. Nothing, nada, zero.  Oh goodie!  I get to ride by how I feel. Kinda nice!  Finish my gel, get some water, and get cranking. Feeling quite good when we get to the Expo Center, 2 people have passed me (one on a damn Cervelo).  Get out on Decker Lane, another passes me (not on a Cervelo). Then we come to a hill, and I pass all 3 of them. Huh?  There’s about 2-3 people that I play leap frog with  up until we get to *itch Hill (90 deg turn into the short but steep hill). I see Donna at the turn…. I shout her name, and hear her calling mine as I haul up it.  A rider that I’ve leapfrogged with later comments that I really hauled ass that hill – she was behind me going into the turn I think, and then she looked up and I was gone. That hill really did feel good. Boosted my confidence that I am getting my hill climbing ability back. So how is it that I can haul past people on the hills, but they haul past me on flats?  If they are out riding more than I have been (an assumption, I know), shouldn’t they be able to dust me completely?  Start looking forward to the day when I’m back to where I was with my last really good ride (what hills?).  We go up the frontage road ramp.  I leap frog, pass a new person.  The Bertha’s are coming up.  I took the first one, and thought “really? that was one of them?”   Take the 2nd one, and a rider is approaching me to pass. I shift. I drop her. Hee Hee Hee… this is starting feel like its supposed to. Around the corner in the home stretch, get passed by another damn Cervelo.

Transition 2: Easy to get out of my shoes since the velco is pretty much non-velcroy. Much faster getting running shoes on this time (vs. CapTex). Grab a gel, and leisurely walk through transition. Yep, I walked it. Get out the gate, 1st water station passes, and I start running.

Run: I notice that I actually feel pretty good on the run as I get about 5 min into it. I establish The Plan: walk the water stations & The Hill, and run the rest to the best of my abilities. I actually did pretty good at that. A lot better than at CapTex! Ev passes me somewhere on one of my non-water station walks. I actually run the top part of  The Hill, then walk the last water station; am told that I’m within the first 30 people to crest that hill (remember I started early). Start really running to get to the finish. Technique Technique Technique. I even passed someone on this part! 🙂  Cross the finish line, can’t feel my legs. They numb. But they got me there!

Learning points:

• go with the intention of enjoying myself and see what the day holds. Had a LOT better day than I imagined I would when the race started.
• electrolytes in the nuun bottle works. remember to grab it off the bike for the run, or have a 2nd one in pack for the run.
• body glide the underarms where lat rub happens. Big Sore. Ouch!!! Put in T2 stack, or even carry it if I’ve got a pouch.
• CarboPro in the AM before the race does wonders. Less focus on actually having to ingest food at that hour.
• get new cycle shoes
• figure out why cateye no work
• only 4 weeks back into training. Take double the time you were out to return. 1 more month, I might be back to my pre-injury self!
• I can wear a tech shirt and stay cool. Just have to keep it wet. Yes, I carried a water bottle again for that purpose.  I also want water when I want water.
• did i mention remember to bring salt tabs on the run?
• I can maintain run technique when I’m tired AND at the end of the race on pavement vs. grass.

Sharon’s CapTex Tri, 2010

1) It was hot.

2) Did i mention it was hot?

Pre-race.

Ever have one of those nights where ya just can’t seem to sleep? Well, that was last night for me. Seemed to wake up every 30 min at first to pee, and then it tapered to every 60-90 min.  5am rolls around, and I’m definitely awake.  No going back to psuedosleep for me!  Get up, my usual tea has been all used up, have a different one – no a good idea on race day! Also not a  get-up-and-eat-right-away person, so I make a bagel PB&J, take it with me.

Arrive at staging area, pump the tires, and hear “Hi Sharon” as I’m starting to head out – actually I was heading out of staging when I realize I can see way too clearly – needed to return glasses to my area. The HI was from IronMan Mike.

Return glasses to my area, get out of staging – next Hi Sharon comes from Ev, who knows I can’t see. then there is Ryan, Heidi & Angela all in there somewhere too.

Watch the elites take off (we’re all trying to figure out what announcer guy said about the swim), and suddenly there’s IMMike next to me, who is also doing the Olympic, and has only been riding – no swimming or running at the moment due to his schedule. He’s still gonna beat me.  This stuff is like breathing to him.  Ha – one advantage – i take off BEFORE him.

Swim

Get in the water, 71 balmy degrees. I love my wetsuit.  Ryan is in my heat – kinda nice to have someone there that I know!  Head Official calls me back over to dock (my cap is yellow, all else are pink) and I have to explain that I’m in the correct heat and why I no have pink.  I get back toward the front. Gun: POP!  We are off!  Swim was very enjoyable.  Had the pleasure of swimming OVER several people (didn’t mean to really, they just were suddenly there). I slowly get away from the main body of my heat (will have to find out when results posted just how far I got), and round the first bouy, already passing stragglers from the preceding heat.  Round 2nd bouy on the far end, and I’ve pretty much got some clear space. Scrape my knuckles going over some rocks (yeah, in TownLake, imagine!).  Clear sighting to the next yellow bouy (it looks awfully small)…working on secret squirrel swim stroke since I’ve got some space. Feel really good through the back stretch…oops swam over someone else… Get pulled out of the water, watch says 34 something… I’m thinking that can’t be right, and suddenly my wetsuit gets unzipped by one of the volunteers.  Normally come of the water and have a zip in my step through T1. No zip today 😦

Transition 1 (T1)

Slow going to get to my bike. I can walk, right?  Peeling wetsuit down as I go.  Get stuck taking it over the feet.  Training Tip #1 – practice getting wetsuit off quickly. Things moving very slowly. Get a gel down, shoes on, shades on, helmet on, and I’m OFF!  I can walk, right?

Bike, Loop 1

What the (bleep)? Coming onto the bike course hasn’t been this hard before.  First hill after kicks my a- – . Maybe I just need some time to settle in. Drink some water. Get some calories in. Probably lucky to have gone 15mph avg on this lap.

Bike, Loop 2

What the (bleep)? Where did these hills come from on this course? I don’t remember these.  More calories, electrolytes, water. Training tip #2: Be heathly prior to race. Train smart to stay healthy so an easy course like this IS easy.

Bike, Loop 3

Ok, this is finally starting to feel a little bit better. There’s a definite uphill and downhill direction on this course that I’ve never noticed before.  Starting to actually pass more people.  About 1/4 way through this loop, I spy IMMike up ahead (really? or did he pass me already and I didn’t notice it?). About 1/2 way through, I hit a bump, cadence & speed go out.  About 3/4 of the way through I’m thinking… they won’t know if i skip the last lap, right???  1 water bottle (with calories) empty, other 1/4 left.

Bike, Loop 4 (final lap)

Ok, now I’m just tired. Upper back tired from being in aero, which I’m not used to, since I got injured 7 weeks ago and was off the bike for 4 weeks.  Remember: Stay Healthy. Train Smart. About 2/3 of way through, I hear “on your left” as i sit a little to the middle (did i mention I was getting tired?). Then “oh, Hi Sharon”. Yup, that was IM Mike passing me. Luckily he still had a lap to go. Dismount line comes. Right foot has issues coming out. Note: loosen right clip later.

Transition 2 (T2)

I can walk right?  I walk/trot in.  Get to my space, take my time getting stuff traded out. Apply a little more sunscreen. Drink. Have a gel. I walk out of the T2 area, into the run corridor, and finally start running.

The Run, Lap 1

I decide that since I just ain’t got nothing, I’ll run 4 min, walk 1.  This works for about 4 rounds, then I’m like “really? surely you jest”.  I walk a little longer, then try run 1 walk 1  for about 4 rounds.  Then decide that I’m completely ok with walking since I got nothing.  Drinking water, staying cool with water on head. Glad I thought to bring a sweat towel, cuz man its HOT!!!  Crossing Congress St Bridge the 2nd time I see IMMike. He’s gonna pass me again… sigh… Back muscles are really uncomfortable and going up into my neck.

The Run, Lap 2

Still a-walking, and I’m cool with that. Working on NMR, since I may as well get something beneficial out of this. Pass the Jack & Adams water station, and guess who passes me? Yup, IMMike.  Tells me to take electrolytes. I have been. And I’ve just taken my last 2… Keep walking, starting to pick it up a little.  Unsure whether I like people saying “You’re doing a great job No. 224” (my race number) as I pass. Makes me kinda sad. I no want to be sad on race day. Finally cross the Congress street bridge for the 1st time on this loop, and everything is starting to feel better. I attempt to run. I run in about the last 15 minutes.

The Finish & beyond

Coming down the finish shute, I hear “Yeah Sharon!!!” (later find out its Ruthie).  I don’t hear the announcer call my name (they normally do). Where’s the cold water, finisher metal, and I need some SHADE!

Overall, I’m glad I did the Olympic, if for nothing other than the mental challenge. I think that on 3 weeks of training… I did good.  I miss my base that I had before the injury, and now have to look at which 70.3 I think I can get prepped for better.  My run just not there today. Bike was OK. Swim rocked. Finished in3:34. Last year finished in 3:05.  Got some work to do to catch up to where I was, where I should be, and where I need to be!

Cap10K, 2nd year

5:00 AM.  I wake up for no apparent reason.  Body says MOVE, so I get up.  Actually get some cleaning done around the apt.  Foam roll legs.  Things feeling good, hips a bit tight.

7:20 AM.  Arrive at the YMCA for carpool.  Run an easy 1/2 mile to loosen hips, light stretching.

7:30 AM. Suzyn, Gustavo & Camila arrive.  Our adventure BEGINS!

8:05 AM. Finally get car parked.  Start walking to the starting line. Suzyn is in awe of the sheer number of people here. I am entertained. 🙂

8:45 AM.  We (Suzyn, Gustavo & I) start together. Feeling good.  In Blue wave (relatively close to the front), Camila is a wave behind in the Red.  Day is overcast, about 60 degrees, and light mist. Perfect running weather!

Suzyn & I running together, Gustavo already ahead of us. 

Mile 1:  8:21.

Pace is a bit challenging, but still feeling good. Techinque. Focus on Techinque.

Mile 2: 8:00.

There’s this hill where my hamstrings suddenly say “uh-uh”… I have to slow down.. Walk for about a minute, focusing on technique again.  Suzyn gets ahead of me. Did you see the people passing out the free donuts? And people taking them?  During a race? 

Mile 3: 9:12.

Ok, if i have to walk some for the hammies, I’m cool with that.  Get to thinking that most people out here didn’t swim a mile then ride 27 the day before.  I feel pretty good about myself. 

Mile 4: 8:39.

Woo-hoo, i walk some and i’ve still sub-9min/mile.  Hamstrings starting to feel better. Focus on relaxing and enjoying the run. And Technique.  Decide on a 9 min run, 1 min walk to get through this mentally. 

Mile 5: 8:52 (43:06 for 5 miles…that’s an avg 8:36 pace).

Most of the hills are gone now, just a gentle incline on Cesar Chavez left.  Ow… that right hammie no feel so good… i take an extra walk… people go by with “your almost done”,  i run again… then i walk again… deciding its not worth a real injury, i continue to run/walk as my hamstring allows.

Mile 6: 9:24

so i had to walk a bit more on that last one. alas, i’m OK with that. Run in the final .2.

Finish time: 54:10 (by my watch, ergo unofficial; 8:43 average pace).

Did i mention my hamstring no happy?  Find Suzyn at end of race, she was about 3 min ahead, me thinks. Gustavo finished in 48.

Very happy with results, and no injury (ok, I’m icing my hamstring as I type, and will rest it until cycle class on Tuesday… brick pending).  If I can do a 54 min 10k after I’ve raced the swim & bike,I’ll be extremely happy!  First, I have to get my quads/hip flexors to be more active on the bike.  I remember people saying that when you transition to the run, you need to do some hamstring drills to get the blood shifted to them (away from quads).  My hams are nice & warmed up before I ever get there.  If iI keep overfatiguing my hams, I’ll end up with some more serious issue than what I have today!  Cycle class peeps – I’ll be doing more 1 leg pedaling – you don’t have to do with me…

Sharon

Suzyn’s First Tri (ever)… Champions, 3/27/10

Sore, humbled, proud, embarrassed and ready to get to work. That pretty much sums up my first Olympic Distance Tri!! If you must know, I regretfully write the play by play pretty much because it is more amusing than what actually worked during the race (I hope you still want to play with me after you read this) Well, here goes the play by play, as well as ALL MY LEARNINGS – and there are PLENTY!!.

• Swim (.9miles-felt like 2miles-I am sure they need a recalculation) Also we should get points for the coldness!!
  • Group-Only about 30 or so Girls- great group- they looked VERY ATHLETIC!!! (which one of these is not like the others)
  • Wetsuit-Everyone was in a black slick wetsuit. I was in a blue farmer brown tank wetsuit with long legs_ old but warm with pink shirt underneath. Yes,I looked like a dork. I assumed there would be other dorks like me- so wrong. I figured if I am drowning hopefully they will see me better
  • Water- Barton Springs Cold AND colder -especially deeper
  • Green water-had a couple panics about putting my face in very cold greenish cloudy water- very different than the Y pool warm and just following the black line. managed to power through
  • Time-Stayed with my group pretty well(Did count to 20 Lisa) Thanks!!
  • Wanted my Mom alot -If there was kayak near me I might have climbed in gone home right there
  • Body-What does it mean when you look at your hands and your pinky is disjointed from the rest of the hand and you can’t make it go back together as you are swimming. Got so cold that I couldn’t feel my arms about 2/3rds of the way-there goes technique_didn’t seem worth it to concentrate on technique anymore!
  • Swim-doggy paddled, freestyled and breast stroke. Realized that Doggy paddle and breast stroke takes longer and possibly uses more energy than freestyle
  • Mind set- Thought about the 6 impossible things I did before breakfast_(Alice and Wonderland) Yes swimming in 56 degree water was one of them, and Sang Old McDonald after I couldn’t feel my arms-
  • Finished Yay with out stopping and didn’t swallow to much water or climb into a kayak–(so pretty good I thought)

Learnings: Get a better wetsuit-that is less embarrassing and warmer on the arms – So people don’t come up to you and say “Wow what is that??? A Surf suit”. Practice Practice Practice in OPEN WATER. HOLY COW -there are waves in quiet little old lakes and they take you off course Yikes Take Cold Showers-got the idea from Gustavo-(so smart) your body will be used to the cold. Eat a gel before I get in (whoops forgot Sharon). Focus more on technique!!! Swim in warmer water. Swim a mile in the open water before doing a race. Have more positive thoughts while swimming instead of concentrating on how much I don’t like this water and where are the kayaks so I can go home and how come we are doing this in so cold water, other people are home sleeping; where are bouys; maybe I can turn around, those things . . yes not necessarily pep talks

• Swim to Bike Transition
  • Entered the bike area with about 1/3 or so of the olympic peoples bikes still there-Cool- then things went down hill_
  • So Cold-my muscles/body shaking. Almost wasnt’ strong enough to pull off my wet suit- I almost thought I wouldn’t finish my race because I could get my the wet suit off my ankles.At the time, when my pinky finger is acting strange, I thought that was fine reason stop 🙂
  • Worked on getting warm first. I probably did 2 changes of clothes to make sure I wasn’t so cold/wet.
  • Forgot to eat and drink- Genius I am

Bike: (24 miles- On HILLs)!!!!
1/3 of the way into the first loop on my bike- felt great passed 2 people on the mountain bike (no way I am so cool
Then things changed LIKE HILLS- TONS OF HILLS. WHATTTTTTT??????
There wasn’t any water stops_Stopped 4x in first loop_Realized hadn’t eaten or drank- had to stop to drink it is getting hot. (yes, yes, as a newby-I don’t have enough balance to drink and drive yet. -please hold the laughter)
Then all the people that I passed passed me and then they kept passing me.(I really felt like my legs were turning just as fast as theirs however they flew by me like I was standing still (I am learning equipment DOES make a big difference (i.e. bike) and of course bike SKILLS!!!
After the first 5 hills which of course are all in row followed by MORE AND MORE. (okay Dan and Evelyn-I know it would be a breeze for you Colorado hill folks) But just let me complain anyway. I wasn’t having positive thoughts any more. And I was wondering how I could join the sprint distance people and just blend in and then tell all of you that I went the wrong way-oops and just didn’t know I needed to do another loop. (heehee) However at the end of my first loop, I saw my husband waving to me. Ahhh so sweet So great to see him. And then I knew I couldn’t just quit now- I have witnesses. darn!!! hee hee

2nd Loop of Bike
And I wasn’t sure if I could do this again because I really was focusing on getting out of jail free and now i am on the road again.(YEAH NOT THE THING to focus on) Now the next loop is the THE LET GO AND LET GOD TOUR!! So funny how letting go of your mind makes it so much more enjoyable and easy. I had a fantastic ride. I was the only one on the road (probably due to my 5 stops on the first loop; and my bike skills) but either way it was fabulous ride. I only stopped once for a drink(hindsight I should have stopped more). Rode all the hills better the second time-knew what was coming. Another biker that was out for a joy ride passed me (oh yeah that felt good-not even someone in the race passes me). at one point I think some of volunteers were a little to excited to see me because they were jumping in there cars so they can go home)! Anyway, I had positive thoughts and wow the ride was so much better.

Learnings:
Get a bike; practice with bike shoes, Get some bike skills (hmm might be helpful), Ride, Ride, Ride,Ride, Ride, Ride. Practice eating and drinking while biking, Eat before getting on the bike; have positive thoughts, do more letting Go and Let God Tours, don’t worry when you are passed even if it is by a cow (saw plenty of them today); have Mario come to all my races!! 🙂

Transtion to Run
Easy -got off bike with running shoes on
Forgot gels and water thought they had them-I WAS WRONG!!! (one water stop on other side of lake) what!! this race was not set up for the unprepared.

• RUN (supposed to be an easy 6 miles) Yeah right
  • I am good at running- a walk in the park right- NOT!!!
  • Turns out I can’t run very well when I am THIRSTY AND HUNGRY as well as when my calves are feeling NUMB!! (WHAT DOES THAT MEAN) eeks
  • I did manage to pass a few people and then on my second loop I was passed because I was close to drinking lake water and kept walking over and asking some fisherman for some food.(just kidding but close)
  • Realized something about my self- the run was around the pflugerville lake-which means you can see clear across it plain as day; the trail winds and winds and the trail is out in the open. So at any moment you can pin point exactly where you are and how long before it is OVER. I realized that I am not accostumed to running like that;running out in the open where if you just look up you can see how far you got to go. So I had some more negative thoughts_of course these thoughts are so helpful.
  • But the last .5 I did a “why I am proud of myself list” because “why I suck list” wasn’t very helpful in running and it is best to do that when the race is over so you can concentrate more and really say some things. Just kidding!!
  • Turns out my proud of me list only lasted a 800 so I had to really reach for some things to finish. I probably need to work on that!!
  • I finished!! not last but pretty close.

Learnings: Drink Drink Drink, eat, Practice running more outside where you can see the “whole route” at one time. Practice doing longer bricks, get compression socks. Get some leg muscles.

So all in all_ here is a snapshot or perhaps too much info about my first Tri _race. Bottom line- Positive Thoughts are Key_Drink Drink Drink, EAT, Eat Eat, Practice Outside, Get the right equipment, Get ready for your race (don’t take 3 weeks off before hand) Swim in cold open water often, Bike Hills!!!

I am so glad I did this. I LEARNED SO MUCH,
Thank you team for all your encouragement_It meant alot!! YOu guys rock!

Suzyn

The value of a number

There are many numbers we use in training, and there is one that I think we take for granted – our resting heart rate.  What’s the lowest rate your heart can beat when you are deep asleep in the middle of the night?  This number tells us many things – how relaxed you are, how rested you are, how fit you are, how well you are.  In fitness, we’re always expounding on our clients the value of this magical number, but now many of US actually know it? 

The last time I took mine was about 2 years ago, when I was wondering why my training was just seeming to go nowhere, and I wasn’t sleeping.  My resting heart rate told me 1 very important thing: I was overtrained.  My heart rate that morning was somewhere around 65… that may seem low, but I know from previous times that I’ve been as low as 49.  Sixteen beats higher.  Oops, I need some active recovery. Had I paid closer attention, I would have been able to do with a few days of recovery, as opposed to 2 weeks the month prior to my first triathlon of the season. 

The main issue with taking my resting heart rate, in my opinion, is that I have to do it when I first wake up, without the alarm clock disturbing me. And then I either have to wait for the alarm clock to roll the next number, staying awake enough to note when that minute has passed, or reach for my stopwatch, which unto itself will raise my rate.  Then I have to wait for it to calm down again.  Alas, the kitties are on the bed by then, purring, wanting food. How can I resist a fluffy purring kitten?

Next option: a heart rate monitor.  Sleep with it on, have IT record the lowest number I reach during the night.  Or look at it first thing when I awaken. Oh, wait, I don’t have one. Back to first option.

So, the value of this number: 1) indicates improvement in fitness level, and 2) tells me if my body needs more recovery as I embark on the path of the completing a 70.3.  Trainers will also argue you need this number to calculate target heart rate zone for training, and I teach this on weekends, but alas, I don’t use heart rate during training. I go by how I feel.  Which I can also do if I’m sensing I might be overtrained, but how often do we convince ourselves to train anyway? Knowing the number gives you justification, even proof, that you need to back down.

So, what’s your number?

Sharon’s 1st 1/2 Marathon experience

4:30 AM what’s that @#*&! noise? Oh, that’s my @#*&! alarm. Why is my alarm going off? Oh, yea…
5:00 AM Geni arrives, we set off on our quest, eyes barely open. Good thing she’s driving…zzz.zz.zzz.zz…..zzz
6:10 AM Packet pick up – Sally Edwards actually checks us in. Brrrr – it’s a brisk 47 out.
6:50 AM vanilla clif gel. Almost gag… waaaaaay too early in the wintery AM for this.
7:00ish Race starts, its still brisk, and a bit dark. Sun trying to peak through fog. Wearing my prescription sport shades at this hour is funny.

Mile 1 warming up, feeling comfy, taking it easy. Geni & I chatting a bit. Admire all those people starting off fast.

Mile 2 Geni & I start passing people that started off faster than us
Can someone please remove the fog?
Realize they’ll be having mile markers, so maybe I should be timing…first 2 miles-ish in 19:01

Mile 3 Geni drops off at the water station  no one to chat with. Right side feels empty without her.
jacket finally comes off
can someone take care of the Fog please….
Group more spread out, still passing a few
2 are stopped at the water station, they pass me when they start up again (and I vow this is the only time
I’ll be passed)
Time: 9:16

Mile 4 man, why am I doing this when I’ve not really run in 2 weeks, this sucks… oh, no, its just a hill…
nevermind
Time: 9:47

Mile 5 Wow, its STILL foggy
2 ladies that passed me still ahead, we’re keeping about same pace/distance apart. I vow I shall be in front of them before the end of the race.
Time: 9:04

Mile 6 I’m working on the lady in pink in front of me. did I mention she’s sick, and sounded awful when
she passed earlier? Gain some ground on a down hill…
Ooh… almost ½ way there!!!
Time: 9:32

Mile 7 Pass lady in pink. Almost catch #79 at the water station – she walks, I gain…
Time: 9:34

Mile 8 Hey, did you see the Llama?
This is where Rick said I’d feel it – I did – this is where I felt warmed up
Pass #79, she comments that we were holding a 9:16 pace, I pass her at an 8:47
Time: 9:24

Mile 9 pacesetter gone… hmmm.. is that another runner up there somewhere? I could easily tell if not for the
fog.
Only 4 miles to go – feeling good… longest I’ve run. EVER.
Right ankle starting to feel wanky, focus on stride… long short; long short; long short… better
I could use some new shoes
My tricep is starting to hurt. Huh???
Could use some fog removal as well.
Time: 9:20

Mile 10 That IS another runner (ponytail), ooo, and she just passed someone (another lady in pink)… she’s my
goal… watch her ponytail bounce, mesmerized as it gets closer
tricep getting more annoying. What did I DO???
Turn corner, water station and Mile 10 marker!!! Excited cuz I’m getting close, forget to hit LAP

Mile 11 pass lady in pink shortly after water station. She tries to hang. I pick it up. She can’t hang. she’s so mine.
Ponytail bounces in front of me. I focus, mesmerized.
Both ankles starting to hurt.
Really need new shoes. And orthotics. And a new tricep.
Time for last 2 miles: 18:00

Mile 12 Butt starting to cramp. Ankles hurt. Must… keep … going… ponytail…oh, wait, she’s behind me now
I spy a blue shirt in front of me. Next goal.
Let’s see, what color shoes do I want…?
How long will it take to get used to the new orthotics?
Can I get an orthotic for my tricep?
10K runners merging in with us now. More peeps to motivate me… they goin’ down!
9:15

Mile 13 Legs going numb. Butt still “starting” to cramp.
Def need new shoes & orthotics.
Blue shirt draws closer… what? Is that her WALKING? She’s SO mine.
Doing best to ignore tricep now.
Time: 9:24

Mile 13.1 Haha!!! Only .1 to go!!!! I start to pick it up even more.
Can’t feel lower ½ of body. What tricep?
Shopping for new shoes later today… maybe 2 pair… orthotics appt on Friday…
Sally Edwards high fives me as I cross the finish line.

Life is good.
2:03:22
17/76
4th in age.
First 7 miles: 9:27 avg
Last 6 miles: 9:13 avg

Hello world!

Welcome to Wh(eee)^3 Racing!   We invite you to add in your comments on triathlon training. We are a support group for those that are interested in doing 70.3 & full IronMan races, RedMan (OK) in Sept 2010, Longhorn (TX) in Oct 2010 as well.  We are also on Facebook.  Please check us out for more updates!