Toughman 70.3 in Show Low, AZ was the race I’ve been working towards this spring and summer. Goals for this race were to PR from last year’s time of 5:37 and to be able to run off of the bike. I had recently had my heart rate zones for the bike tested for the first time and felt that armed with this knowledge, I would hopefully keep myself under control on the bike and leave enough energy for a successful run.
Race Morning
Breakfast - Steel cut oatmeal, greek yogurt with honey, 1 scoop of vanilla protein powder in coconut water with a packet of orange Emergen-C, coffee, water.
Warm-Up - I do not follow my own advice about warming up. Didn’t warm up except for a few yards of swimming before the swim start.
RACE
Swim - 1500M (shortened course)
Goals: Time Goal: 33:00 / 1:43 pace (this goal was based on the original distance of 1.2 miles.)
Non time Goal: Build, stay focused, don’t coast
Results: Official time: 26:18; 1:45 pace
I built through the swim which was good, especially with no warm up and being at altitude. I feel like I swing too wide around the buoys and am having to direct myself back in closer. The last 200M or so of the swim was a new challenge. We got to swim through weeds that came all the way to the surface of the water. Fortunately, I had pre-swum the end of the course the day beforehand and knew what to expect.
The run to T1 was different also in that we hand to run up a long steep hill that was covered with a narrow green carpet. I was told I was the 4th female out of the water or the 2nd (2 different people had 2 different reports), so either way, I was feeling pretty good about where I was in the race.
Bike - 56 miles
Goals: Time Goal: 3:00, 18.67mph
Non-time Goal: HR: 144-154; Stay under control. Watch cadence and HR. Keep racing on the descents.
Nutrition: 2 scoops of Fixx and a Nuun in aerobottle and other bottle; Endurobites, 2 salt tabs, 3 Huma gels
Results: Official Time: 3:00 /18.67mph, Avg. HR 156
I had a hard time in the beginning (like the first 45 minutes) to get the HR down to anywhere in range. I figured this would be a hard goal. I was used to training in higher HRs before my test so getting it down was a challenge. Average HR didn’t end up being too far off so I don’t think this hurt me. What did hurt were my hip flexors. I don’t know if sitting in the car for 3 hours the day beforehand and insufficient stretching did them in or what but they were distracting me from what have otherwise been a pretty calm ride.
I was passed on the bike by my teammate Teri and a girl in a dark blue jersey. I was excited because now I knew who to hunt on the run.
Run-
Goals: Time Goal: 1:51 / 8:30 pace
Non-Time Goal: HR 155-165
Nutrition: Honey water, water on course
Results: Official Time: 2:06 / 9:38 pace; Avg. HR: 159
So, this part didn’t work out as hoped for. The run course was a little different than last year and added more trail so that was a surprise. The race was also 3 weeks later than last year so it was hotter. I had a side cramp the whole time. Those are my excuses. The tough part though is that I never felt like a runner. I had short bursts of energy but no flow. My legs were tight, I was hot. I’m having a hard time with the mental game if I don’t see my competition. I probably didn’t drink enough on the bike or mange my electrolytes sufficiently. The only consolation on my run time is that no females that day broke 2 hours on the run and I had the 3rd fastest female run time. It was a tough day for everyone.
My competitiveness was fortunately satisfied in the last mile of the race. I finally spotted dark blue jersey girl. I saw her after the out and back and before the big hill leading into the finish. I thought to myself, “Pass with authority, don’t look back, run as efficiently as you can, if she kicks, give it all you’ve got.” The last mile of the race was one of my best and it worked. I took 2nd place overall female by close to 2 minutes.
Overall Race Time Goal: 5:29
Overall Race Non-Time Goal: Build the swim, control on the bike, run like a runner.
Overall Race Time Results: 5:37
Overall Race Non-Time Results: Hit goals until I got to the run.
RX: Build bike fitness properly now that zones are identified
Manage fluid and electrolyte intake - Identify sweat rate?
Stretch and foam roll every day to fight tightness
I wasn't sure how this
racing season would go after Siris was born. I was hoping to do some short
course racing in the first half of the year to get myself back in shape, with
the goal of racing Deuces Half in Show Low in June. Deuces was my very first
half IM in 2010, and has been one of my favorite race venues.
I've been able to bike for about 3 months now, but I have only typically been
able to ride on the weekend due to my preference for time with Siris, and my
work schedule, including annual spring business travel. In addition, I have only been able to run 2-3
miles at a time due to my pelvis not returning to its pre-pregnancy state quite
yet. I have been advised by athletes I know and trust that this is due to
breastfeeding and hormones that aren't yet back to normal, affecting my bone
structure. Running too soon could cause serious injury. I went to a
spinal surgeon in April due to shooting pains up my back and butt, and was told
its related to my pelvis and hips not being back to their pre-baby condition.
Breastfeeding is worth it for Siris, so I have resigned to biking only for now.
St. George 70.3 Relay
I talked with my coach Nick before Siris was born about trying to participate
in the St George 70.3 relay the first weekend of May as my first post-baby
race. Nick agreed to race with me - he swam and ran, and I biked. He and
his wife Rachel just had baby #4 in April, so we named our team “So What If We
Have Newborns.” It was fun to go to
check-in with Tyson carrying Siris around in his baby carrier. He is going to be raised in this crazy
endurance environment… poor kid J
Me and Tyson before SG
Me and Jenni after Tempe International. She's a stud.
The SG bike course is
TOUGH. I didn't get the training in that I wanted due to the pelvis issue
impacting my riding for the 3 weeks prior. I planned to ride Bartlett a few
times in preparation, but the one time I made it down Bartlett, I turned around
before the last 6 mile descent. Wimp! Let’s just say I was nervous heading into
SG. Very nervous. I managed to finish the bike leg in just over 3 hours. Not
ideal, but a pretty epic ride regardless. Nick and I ended up taking third
place in the relay division. And, most importantly, I reclaimed my motivation
to train and race. AND, Tyson and my friend Brooke both raced the full race and
both had fantastic race days. I am anxious for the day that I can race the
entire SG race for myself. Epic.
Tempe International
I entered Tempe International sprint distance mid-May to see how it would go. I
haven't raced a sprint since my very first triathlon in May 2009! My swim
performance was less than desirable (I started too far back and got stuck
behind), I crushed the bike (it was only 12 miles!), and I managed to run the
entire run course after not running for a month. It wasn't a great performance,
but I did take second in my AG, to my friend Jamie Dunn.
That was a nice start to the year when I didn't really know what I was capable
of. I figured I could make it through
an hour race even being out of shape, but "redlining" in a sprint
when you haven't seen Zone 4 in over a year is interesting! I even managed a
little sprint to pass some poor unsuspecting guy at the finish line. Sorry, man.
I do still have a competitive nature…
Deuces Wild
I have not been able to run more than 3 miles. I knew I would enter a Deuces race,
as we had planned to take Siris and rent a house with friends. I love the 56
mile Half bike course, and the Olympic and Half swim distance is so similar
that I just can't bring myself to sign up for the Olympic and cheat myself of
the opportunity to go longer on the bike. But I knew I can't (and shouldn't)
run a half marathon. So, what to do? Against my coach's wishes, I signed up for
the Half. Silly girl.
Deuces Swim - 34:59
The swim went fine. They shortened the course to 0.92 rather than 1.2 due to
the lake water level, and the Oly race swam the same course. I'm okay with that
:) Keep in mind this time compares to my friend Robin Watson who swam a 21.52.
Really. Let's just say I know I have lots of room for improvement! I
haven't been swimming since Siris, and you can tell. I won’t ever be a Robin Watson, but sheesh I
have some work to do. My arms are sore,
two days later.
Deuces Bike - 2:49:07
I love this bike course. I was able to get in four "long" training
rides that were 50+ miles - two solo 50 mile rides, SG 70.3, and a 60 mile ride
with a small group. But nothing at elevation and nothing truly "long"
which I think should be 70+. Oh well, it's race day! Managed the second
fastest female bike split, but I didn't meet my goal of breaking 2:45. I got
crushed on the last few miles of hills, but it was a fun day.
Interesting note on nutrition… I find that since I'm not training too much
right now, my nutritional needs on the bike are lower. Must be a metabolic burn
rate thing. I'll be talking to Brooke at Fuel to the Finish about this. Bike
fuel: Heed in my Speedfill, one Honey Stinger Waffle, one Huma gel, one picky
bar. No water refills.
Deuces Run - 2:42:48
Yep, you read that time right. My Deuces run should be 1:45-1:50. When I don't
have a 4 month old :). I enjoyed the first part of the run... I took it slow
with the idea that I wouldn’t get hurt. The trail portions of the run were
fine, but the road parts after about 4 miles caused me too much back/pelvis
pain, so I walked much of the second lap.
I had to fight the inclination to run through the pain so I could have a
decent time, but the awareness of a long-term injury kept me walking. It was interesting to walk in a race. I have never walked big chunks like that, and
I debated dropping out at the end of the first loop. But I decided it would be
good for my head to FINISH despite the barriers, and to feel what it’s like to
walk large chunks. Many people do this
regularly, and it was good to feel it for myself. I have to admit that getting the “great job,
you’re almost there” cheers from people made me want to shout obscenities like “don’t
you know I have a small baby?” or “I don’t usually walk like this” or “shut up –
I’m not really doing a great job.” I bit
my tongue and thanked them. Tough day
out there, but I know I did the right thing for my longer-term racing.
Me at Deuces. I'm smiling because I've been walking!
Now What
I am supposed to race IMAZ this year, but I have to get my run in check before
I can train. Nick says to stay at the 3 mile mark for runs until Siris is 6 mos
or I don't feel any pain while running. We shall see how it all evolves. In the meantime, I am hoping to get in more
bike miles, do a little swimming, and keep running 3 miles around my
neighborhood.
I’ve felt like I’ve been racing a lot lately which is fun but I was using it as an excuse to not train as hard on the dates before and after races. I determined that this race was going to be a training day with no taper and no recovery afterwards. I cycled 3.5 hours the day before out to Seven Springs immediately followed by activities with the family which gave me no time to stretch, roll, etc. My goal was to use this race in place of a couple tempo workouts that I had scheduled for this week and I wanted to try and maintain a HR around 175.
Race Morning
Breakfast - Brown rice cake with Almond Butter and Honey, 1 scoop of vanilla protein powder in coconut water with a packet of orange Emergen-C, coffee, water
Warm-Up - nothing significant. Ran from the swim finish up to transition to see what it would feel like across the street, rocks, up the hill.
RACE
Swim - 400M
Goals: Time Goal: 6:40 / 1:40 pace (this was to include the long run to transition)
Non time Goal: Build quickly and finish hard
Results: Official time: 07:20; 1:50 pace
I wasn’t focused. I chit-chatted before the race start and almost forgot to line up. I wound up lining up to the far left when I usually line up exactly with the buoy line which in this case should have been the far right(we were keeping the buoys on our right). This kept me out of the fray of swimmers but I was fighting to get in and added some overall distance to my swim. I was just warming up by the time it was over. I never got into a good fast groove. When I got out of the water to run to transition, I was around a lot of people just kind of jogging/walking up the hill and it was hard to get around them.
Bike -
Goals: Time Goal: 37:00, 20.11mph
Non-time Goal: HR: 165-175;Concentrate on using power from my glutes instead of my quads.
Nutrition: 2 scoops of Fixx and a Skratch labs in aerobottle
Results: Official Time: 38:04 /19.54mph, Avg. HR 160
For some reason my Garmin wasn’t calculating my average speed or distance so I had no idea what I was averaging. I figured this was ok because I was mainly focused on HR anyway. I couldn’t get it up for 2 reasons. First, my legs were kind of heavy from the day before. Second reason was I really suck at turns and every time I slowed down for the turn, my HR drops. I need to fix this problem.
Run-
Goals: Time Goal: 21:27 / 6:55 pace
Non-Time Goal: HR 175+, go as hard as I can
Nutrition: None, sips of water on course
Results: Official Time: 22:42 / 7:19 pace; Avg. HR: 168
Again, I didn’t know my pace due to my Garmin. Again, I couldn’t get the HR up even though I felt like I was pushing hard. My legs were tight like they had braces on them and I knew I had tension coming from my lower back. I don’t think that I could have gotten to the pace I wanted even if my Garmin was working correctly.
Overall Race Time Goal: 1:07:37
Overall Race Non-Time Goal: Push the HR to 175+, try to redline the whole time.
Overall Race Time Results: 1:10:24
Overall Race Non-Time Results: This was not a very successful race or training day considering what I was hoping for. In order to correct this in the future, I believe I need to increase the number of tempo runs and bikes I do. Fortunately, in my training plan for my “A” race this summer (Deuces, Show Low), it is calling for that exactly. I need to increase my confidence in holding a fast pace and higher HR. I also need to stretch and roll more. Tight legs hold me back physically and mentally. Finally, I need a pre-race warm-up. A 10-15 minute run with some strides could go a long way.
"Ground Zero": If there's one phrase I could use to define what Marquee Olympic Triathlon was for me, that is it. I wish I could say I had big aspirations for this day; but I knew it was going to be a gut check and a reality bites race. After taking a year completely off, I knew re-engaging into training was going to be challenging. When you're training every day, eating clean, resting sufficiently, and psychologically ready to take on a competitive training program, the stars will align and you become a lean mean fighting machine through your dedication and focus that YOU control. But then there's life and the wrenches that it throws at you---but not all wrenches are bad! Since my last race (IMAZ 2012), life has been full of change...good change. New place to call home on two fronts (work: left a flailing partnership, and home: moved into a new house two weeks prior to Marquee). With these changes, training has been more of a "I've got a free hour today, what am I gonna do?" kind of setup.
Most days though, there hasn't been much time for training. As Marquee approached and our move occurring 2 weeks prior to race day, I decided to switch my approach from getting into training mode to using Marquee as a benchmark--to simply see what would happen if I raced on almost no training (well, at least no focused training at all). No track workouts, no intervals on the bike, and just 2 swims in the week prior to the race---I was truly at zero going in. Not training, not eating clean, not resting enough, and psychologically too busy with other life events to focus on a training program and its outcome.
The great thing about our local races here put on by Lifetime is that they are predictable from sign up to awards---we don't need to think about the logistics because they are identical from race to race. That took a lot of concern off my mind going into the race---I know the course, the transition, the competition, and of course the sea of Orange that is ONE Multisport is a welcoming sight. I've raced this almost exact course 6 times now, so I knew I would at least be able to pull some good comparisons...
My race plan was very simple: find my threshold and sit on it all race long. That really has never changed, and it has always been self limiting for me. Its gotten to a point that I can fairly accurately predict my pacing based on my training results---I knew I wasn't going to be anywhere near my "norms," but now i was going to learn my "baselines."
Swim: I started front right as I almost always do, which allows me to see the rest of my wave as I primarily breathe to my left as we gas it off the line. There was only 79 octane in the tank on this day, and I watched 3-4 guys in my wave sail off ahead...podium fairy tales went out the window as the swim usually set me up for a "catch me if you can" type of race strategy that has worked well for me in the past. The swim was uneventful, and I got the first important gut check: 3m35s off my swim PR for this course, getting out of the water in 25:47 (PR is 22:06). Gulp...
T1: Getting shucked from my wetsuit was a perfect example of how not to get out of a wetsuit, but I made up for it with a helmet buckle and flying mount and nothing more. I came close to my 47 second PR for T1 with a respectable 49sec...like the seconds mattered on this day ;-)
Bike: "It is what it is." I went old school, no HR or power---just me and my bike. I settled into that threshold, and two laps later got gut check number two: 21.39mph average (because of the longer bike, the only relevant data is the mph). Previous best in 24mph...seemed about right. I could really feel how a lack of layered training affected my ability to suffer. I had no depth, just
T2: shoes left on pedals, helmet off while running, slide into shoes, grab glasses and bib number, and away I went.... 43 seconds.
Run: I decided I wanted to let Carlos Mendoza pass me, not once, but twice on this day---he passed me on the bike, I passed him back in T2, and he flew by me on the run...its always great to see Carlos, hahaha. Anyways, I shuffled along at ~7:10/mi pace with a guy from Tribe, and other than seeing Jenny and the kids at Mile 6, the run was something not to be proud of: 44:54 time versus a PR of 39:19.
Overall: Ground Zero sucks! Some solid training is in the works, and a clear path on all other fronts will be here very soon! Onwards and upwards!
I had a lot on the line. Days leading up to the event, the smack talk on Facebook began. The bet was placed: I’d have to evacuate from Arizona and grow a beard if I didn’t break three hours. I had to perform… or I could lose everything.
Training:
Preparing for the Boston Marathon was tough because it was during peak tax season. Peak running mileage was only 40 miles a week. I had to make each workout count and every session had a purpose. With such limited training volume, the mindset my coach gave me was “quality over quantity.” Some workouts were painful and I hated every minute of them, but I always kept my mind on the prize… to crush triathlete dreams in Boston.
A typical training week consisted of 100 miles of biking, 10,000 yards of swimming, and 35-40 miles of running… all while working 10+ hour days, six days a week. I honestly don’t know how I stayed motivated train to train at times.
A typical week of running sessions consisted of:
Monday – Easy, recovery jog (9+ minute miles)
Tuesday – 8-mile flat run along Tempe Town Lake at marathon pace
Wednesday – Track practice (speed work)
Thursday – Transition running off the bike
Friday – Easy jogging
Sunday- Long run (hilly)
My longest run was 21 miles. All long runs contained intervals at marathon pace. Most were done on hilly routes, including McDowell Mountain Road and South Mountain. One of my favorite workouts:
2-mile warm-up
10 x 2:00 at 10k pace (5:30 min/mi) w/ 1:00 jog recovery
5 x 12:00 at marathon pace (<6:30 min/mi) w/ 3:00 jog recovery
Cool down
I sat down with coach Nick on Wednesday before the race to discuss my strategy. Though my run volume was way down, I felt like I was well prepared and knew exactly what I needed to do in order to hit my goal. Nick always sets the bar really high for me. I told him I want to go under three, and he just smirked as said, “low 2:50.” I believe confidence is everything in endurance racing. I needed to believe and trust in myself I could run a low 2:50 marathon time. Nick gives me confidence I will perform on race day. He prepares me to be the best.
In 2012, I went to my first Boston Marathon primarily for experience, finishing in 3:05. This year, it was all about redemption. A marathon is a long endurance event, and you have to race it smartly. Yet, there is a certain point in the race where you shut off your mind, tell your legs to “shut up,” and go for it. I was ready to kick the pissah out of this race.
Race weekend:
Friday: I flew into Boston Logan airport and immediately ran into trouble. The airline lost my run bag! Crap!!! Luckily my friend, Mindy, let me borrow her clothes for a couple days. The downside – I had to walk around Boston in girl clothes. The Bostonians were looking at me funny.
I went to Trader Joes to buy all my meals for the weekend. Although we paid a fortune to stay at our hotel, they didn’t have any microwaves or refrigerators. I began thinking of alternative cooling methods. I dumped out the trash and stored all my perishable food in a trash can of ice! It worked to perfection.
I hid all my food in a drawer, cut my fruit with the ice tongs, and prepared all my food on the TV stand. I was set.
Saturday:
Expo check in:
Being a special marathon year, they allowed thousands of additional runners for 2014. This resulted in a madhouse at the expo. I couldn’t walk around the expo without becoming a little claustrophobic. I bought a Boston tee and quickly got out of there.
Then, off to the Boston Red Sox game! It was wicked cold. I was the only dumb ass wearing a short-sleeve shirt.
The tradition at Fenway is unlike any other ballpark.
Sunday:
I hung out in the hotel lobby and drew out my race strategy. I was going to do everything in my power to run Boston smartly and effectively.
As Russell Wilson puts it: “Separation is in the preparation.”
The majority of the day was spent napping, visualizing the race, and seeing all the awesome messages from my fans via text, email, and Facebook. The support I receive from family and friends is remarkable. These big-time races mean so much to me, and it makes me so happy getting your messages of support and well wishes.
Boston Strong Day.
I woke up at 5 a.m. and ate my first breakfast: oatmeal with bananas and strawberries, and a protein shake. My friend, Dean, met me at my hotel and we walked to the Boston Commons. Then, the 45-minute school bus ride to Hopkinton… this ride always seems to take forever.
I wore a Washington State hoodie as my throw-away clothing because it belonged in the Hopkinton dumpster … Go Dawgs.
We arrived in Hopkinton at 7:30 a.m., two and a half hours before the gun went off. Race morning was sunny and a brisk 50 degrees. I was freezing. My feet and hands were going numb. I found an open grass section in the sun, munched on a bagel, bundled up, and took a nap.
At 9 a.m., the announcement was made for the first wave of runners to begin walking to the start line. The adrenaline I feel walking to the Boston Marathon start is unlike any other race. You are surrounded with runners who all ran a similar Boston qualifying time. Being in corral two, I was right in front of the elite field. Our entire corral cheered them on as they toed the line. I was running around greatness.
Hopkinton to Framingham (miles 1 to 6)
I began about a minute after gun time. Being around experienced marathon runners was beneficial. Surprisingly, no one shot out of the gate and ran like idiots. Everyone seemed to take the first section of the course pretty conservative. The majority of the first six miles of the race is downhill. I focused on my downhill running I practiced in training – leaning forward, letting gravity do work, and keeping good form and cadence. I settled into a comfortable 6:30-6:35 pace, taking in double-caffeinated PowerBar gels every 30 minutes.
Framingham to Natick (miles 6 to 10)
The course flattens out and I was still consistently hitting 6:30 miles at a relatively easy pace. I tried to stay as loose and relaxed as possible, shaking out the shoulders every five minutes. There are few sections along the course where there aren’t spectators cheering. The crowd support at Boston was unbelievable. Being on Patriot’s Day every year, the whole city seems to come out to support the marathoners. I ran on the side of the course giving out high-fives to hundreds of spectators. I was feeling like a million bucks.
Natick to Wellesley Square (miles 10 to 13.1)
Still clipping away at 6:30 miles, I moved to the center of road to avoid the screaming, flirty Wellesley girls. I gave them my love in 2012. This year, I had my game face on. Sorry hunnies, no kisses this year. I started to get my beast mode on. It’s all bout that action, boss.
Wellesley Square to Lower Newton Falls (miles 13.1 to 16 miles)
I decided to run with music this year for when I entered my dark moments. I hit a rough patch early, at mile 15. I had one mile to go before I reached the first section of hills. I splashed cold water over my face and blasted some Deadmau5 to bring me back from the dead. I quickly got back into the groove.
Lower Newton Falls to Cleveland Circle (miles 16 to 22)
I diligently planned this section of the course. It contains the infamous hills of the Boston Marathon. Rather than burning all my matches up these hills, I took a conservative approach. I ran up them with a high cadence, ignored pace, and closely monitored my heart rate. In 2012, I made the mistake of hammering up these hills, which resulted in blowing up in the final 10k. I still worked hard up these hills, but I definitely felt like I was holding back. When I summited Heart Break hill at mile 21, it was time to get to work.
Cleveland Circle to Kenmore Square (miles 22 to 25)
When it’s game time, it’s pain time.
I ran with anger.
Time to burn my matches.
Immediately after Heart Break, I got after it. Time to destroy dreams. I was flying past people like they were standing still. It’s complete carnage out on the Boston course in the last four miles. Runners are on the side of the road cramping up, falling over, and grimacing with pain. Passing runners gave me even more confidence and will to give it everything I had. I was wearing the mask of pain.
As my friend, Stephen, reminded me before the race, “save your matches.” I was igniting an entire book on this section of the course.
I was the little man with the big engine. A little woman, with an even bigger engine soon began pacing with me.
Mile 25 was my fastest split of the day, a 6:19 minute mile.
I continued pacing with the girl until she picked it up to a sub six pace. I put my head down and dug deep to try to hold on. She was flying, and slowly put a sizeable gap on me. She dropped me like a hot potato.
Kenmore Square to finish (miles 25 to 26.2 miles)
The final miles went by fast. I still had plenty in the tank, which resulted in a much more pleasurable marathon experience. Unlike many people who were completely gassed and holding on for dear life at the end, I was wishing the race was longer.
I reached the historic CITGO sign, the “one mile to go” marker.
I cool picture sent to me by a random spectator along the course.
Still cruising at a sub 6:30 pace, I hit Boylston Street and immediately got goose bumps from the horrific event that transpired in 2013. I looked over at the exact location where the bombings took place. Then I got a completely different attitude about my day. This was more than just a race… more than hitting a certain goal time. Spending the weekend in Boston before the race, I got to see, first-hand, the individuals affected by the bombings. These survivors didn’t let the 2013 events affect their desire and dreams of finishing the 2014 Boston Marathon. They were incredibly inspirational to me. I ran the final stretch hard for them and I got a little emotional.
Boylston Street was packed with thousands of spectators. I was running on air. I felt their energy and cheers. I pumped my fists in the air as I crossed the line in 2:52:51, a new Boston PR by over 13 minutes!!!
Suddenly I got really cold. My lips turned blue and I was shivering uncontrollably. A worried volunteer put me in a wheelchair and carted me to medical to warm up. An hour in medical and five cups of hot chicken broth later, I was ready to fly home.
I quickly walked to my hotel, picked up my bags, stuffed my face with a Mike’s cannoli, and took the subway to the airport.
Tired but happy…
My hotel had these plaques delivered to all the Boston finishers. Pretty cool.
Thanks to my sponsors for your continued support: ONE Multisport, Endurance Rehab, Foosia, Complete Skin Care and Body Restoration, Destination Kona, Fuel to the Finish, Scottsdale Health Magazine, and Power in Motion Crossfit.
Also, thanks to the hundreds of Facebook messages and texts after the race. My phone was blowing up. The support I receive from the triathlon community, family, and friends is why I love this sport. Thank you all.
There wasn’t a single place I went in the city where I didn’t see “Boston Strong” shirts, hats, and signs. It brought the entire city together. The 2014 Boston Marathon was very memorable experience and the most special race I’ve ever participated in. It made me Elliot Strong. No beard for me.
I went into this race very concerned about what my performance would be. First, I had been professionally coached for the year leading up to Ironman AZ 2013 and now I was back on my own. Second, I feared I had not done enough since Ironman to warrant a decent performance (do we ever feel we’ve done enough?). Finally, I did the Splash and Dash the Thursday night before this race as a warm-up and test for Sunday. My run was horrible and did not bode well for Sunday’s race.
In order to “right the ship” for Sunday, I slept in Friday and Saturday mornings. Our Friday noon Endurance Hour of Power at Power in Motion was a great foam rolling and stretching session. My only workout before Sunday’s race was a 30 minute bike ride followed by a 10 minute run on Saturday morning.
Saturday night I had my favorite pre-race meal of homemade basil sauce on grilled shrimp and gluten free pasta with green beans.
Race Morning
Breakfast - Steel Cut Oats made in the slow cooker, 1 scoop of vanilla protein powder in coconut water with a packet of orange Emergen-C, coffee, water
Warm-Up - Ran down to where the turn buoys to see where they are in relation to the shore. 15 minutes before race I sucked down a MamaChia packet.
RACE
Swim -
Goals: Time Goal: 25:00 / 1:40 pace (based on Splash and Dash);
Non time Goal: Stay strong and controlled, don’t get overly excited, no thrashing. Power comes from the core, drive from hips, high elbows.
Results: Official time: 26:55; 1:48 pace (included running to transition and my Garmin had 1620m not 1500m); Wore sleeveless wetsuit. Had clear water the whole time. Was hoping for a faster time given I was swimming by myself. Need to work on trusting my body to keep up with good technique and power. Still think I thrash too much because I'm excited and feel like I'm "racing" more if I'm moving quickly instead of with purpose. Work on this at Bartlett.
Bike -
Goals: Time Goal: 1:24, 20mph
Non-time Goal: HR: 165-175;Stay upright (I crashed in this race last year), relax quads and upper body, trust yourself in the turns, think about power from the core, stay aero as much as reasonable
Nutrition: 2 scoops of Fixx and a Nuun tab in aerobottle; 1 Endurobite - half eaten at halfway point, other half a few miles out from transition
Results: Official Time: 1:24:10 (19.96mph, jeesh wanted the 20.0 at least); Hit goal time, yes! Had 20.3mph avg speed (based on my Garmin) at halfway point and held on for the remainder. Was trying to negative split but that didn't happen. HR stayed lower than I intended so need to work on getting it up and holding. Tried to be patient with myself, stay strong and relax upper body. Accepted the fact that I'm slow around the turns and told myself to just hit it hard on the straight parts. Course got a little crowded in spots which slowed me down where I would otherwise be going faster. Stayed in aero position quite a lot for me. Felt happy and was having fun.
Run-
Goals: Time Goal: 47:00 / 7:35 pace
Non-Time Goal: HR 168-178; Control breathing in the beginning - 3 breath count, don’t start too fast, hold back, drink. Lift knees, drive feet down, use arms to give legs a break.
Nutrition: Flask with honey water and salt combo; water on the course; had some Coke too
Results: Official Time: 44:33 / 7:11 pace; Holy shit, where did this come from and how do I bottle it for my next race? Fastest 10K ever and :30 per mile faster than any 10K in a triathlon.
I felt good and was happy I only had 6.2 miles to go instead of 26.2 like the last tri I did in Tempe. I came firing out of transition like I usually do but made an effort to settle myself down a little and stay in control. I kept looking at my watch to see when my average pace would drop to something around 7:30 but it didn't. I ran the last mile sub 7! Average HR didn't get up into the range I had set as my goal so I obviously have more to give. Think getting back into track workouts will get my strength and confidence up in order to push a higher heart rate. Very excited about this run! Ironically, it was the same pace that I ran in my dismal 5K during the Splash and Dash on Thursday.
Overall Race Time Goal: 2:38:30
Overall Race Non-Time Goal: Relax, have fun, don’t waste energy getting tense.
Overall Race Time Results: 2:38:35
Overall Race Non-Time Results: I had a lot of fun in this race. In T2 as I was getting on my running shoes I said aloud to myself, “This is so much fun!” It was great seeing so many One friends out on the course. Thanks to everyOne for their support and to Lifetime for a fun race!
Every season brings on basically the same thoughts and emotions. You'd think I'd get used to the performance anxiety I feel (careful, I'm talking about racing here) every time I look at my new year race schedule. As a retuning member and lead of the One Multisport www.onemultisport.org Elite Team, there is pressure to perform. Will I be good enough? Will I be able to compete and have fun? It happens every year.
The year kicked off positively with my 11th consecutive Rock and Roll AZ full marathon on January 19th. After returning to the ranks last year on the sub 3 hour club, my plan was to do it again on this familiar course. I've said it before and I'll say it again...sub 3 hour marathons hurt for 3 hours! Especially the last hour.
I went out a little faster than planned but felt very good clipping away at 6:38-6:41 min miles. At the 13.1 point I was right where I wanted to be at 1:27. I know the man maker really starts at mile 22 when the left hand turn takes you onto Van Buren to become Mill Ave. There is the only substantial hill at that point that leaves the most fit walking. With my reserves in he bank, I felt confident I was going to make my goal. However, at mile 20 my left hamstring cramped. It worked out without much time lost and the right hamstring seized up at mile 22 right before the turn home to Tempe. I was concerned but doing the math in my head, I felt safe. The final result was a PR of 2:58:44 a 7 second improvement from my record of 7 years ago in 2007! Welcome to my 50s! A big thank you to my coach, Nick White with Carmichael Training Systems www.trainright.com getting my marathon plan dialed in as well as my triathlon season the rest of the year!
There was a long gap before the first significant triathlon race this year. With IMAZ coming in November, I am making a conscience effort to race less and train more.
The Leadman Tri on April 13th was that first local race of distance and I wanted to I well. The distances mirror the 70.3 ironman but with a longer swim (2.5k a longer bike (109.5k) and a shorter trail run (13k). I have to admit I'm always am looking at my competition. This, my second season in 50-54, every year brings new competitors and old (no pun intended) favorites. Besides phenom Geoff Cleveland, new guys who aged up like Salvador Lancaster from SoCal and Paul Hert from Washington State have the big 5-0 bdays this year! Another great triathlete and top USAT All-American who came to town was Rusty Robertson.
Dang! No cake walk! The swim was forgettable but not a catastrophe. 42:33 for which my Garmin says was 1.8 miles. No extra credit for extra distance in triathlon. Sighting drills for Town Lake are a must! The bike was a 4 loop urban course. My goal to keep same was to see how close to 45 min I could stay for each loop. No problem for loops 1 and 2. Loop 3 saw the most traffic with the Marquee International and Sprint races well on their way. The wind began to pick as well. I came into transition for a 3:08:37. The 3rd best bike split in AG. I just upgraded my Valdora Phx2 frame the week of the race. I am so pleased with it and so honored to represent Valdora Tri Bikes again for my 3rd year! www.valdoracycles.com. Once on the run, I knew I could hopefully get a feel for where I stood in the race. I knew Geoff was WAY ahead with 31:56 (not a typo) swim split! Last year he had 9 minutes on my and beat me to the tape by 30 seconds! This year, he was able to run and no 8 mile run of mine was going to catch him! On the pedestrian bridge at the beginning of mile 2, I saw a Mark Allen Elite Race Team kit that I thought belongs to Jonathan Coffen. It wasn't him, it was Rusty Robertson. Age 52 on his calf. I clipped ahead and passed him before we crossed that bridge. That was the motivation I needed to push forward and run scared to try to podium. I didn't know where Salvador or Paul were at at all. I saw Geoff on the other side of the canal and he had a good 7-9 minutes on me. I came into the final stretch of the run and was pleased with my AG best run split of the day 1:02:27. Final time and belt buckle award time was 4:56:14.
Second in AG for the day.
Thee are many goals for this my first full year at 50. One is to build strength and power to sustain me during these long endurance races. I am having a lot of fun adding Crossfit to my weekly core schedule. I go 2-3 times a week at noon to Power in Motion Crossfit www.powerinmotioncrossfit.com for an endurance based workout that includes strength training and an endurance WOD. I am looking forward to see great results from this and am so pleased to have Josh Otero and PIM as a ONE Elite sponsor this year!
Next stop is a week from today at Ironman 70.3 St. George ! Race report to follow.
Special thanks to my 2014 sponsors, One Multisport and ONE Elite which include Destination Kona www.dktristore.com, Foosia Asia Fresh www.foosiafresh.com Power in Motion Crossfit, Complete Skincare and Body Restoration www.completeskincareandbodyrestoration.com Fix Performance www.fixperformance.com as well as my sponsors: Valdora Tri Bikes, Spira Footwear www.spira.com and Fitsok www.fitsok.com.
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