Archive for the ‘Event’ Category

Yes.  I just finished my 1st HIM. It was barely completed due to injury,  but this was toughed out. This race was supposed to be my deciding factor if I wanted to plan for the full iron distance this November. Now since I had such a shotty run, I’m confused on how I should proceed.

I felt fine for the entire HIM race. I think I had a good gauge on my nutrition. Perhaps I needed a little more on the bike as I gassed a little bit near the end, but I was pretty much fine.

My race report.

Pre-race routine:
Woke up at 2:30AM and completed the car packing and was on the road a little after 3AM with coffee in hand. Made it to While Lake waaay too quick and the FFA center was still blocked my cops. Luckily they let me in.

Walked around a bit, visited the lake and hopped in for a feel. Felt good.

Swim Comments:

The swim started great. I was bi-lateral breathing and steadily would 3 stoke breathe. All was fine and dandy, I was MOP to BOP until about the 1st sight buoy when out of no where I caught an upkick out of no where in my face- I thought I split a lip but I was good. So I kept going and BAM! another kick to the goggles knocking one off and it filled with water..fun I emptied and was DFL. I began 2-stroke breathing to the left to try and make ground. no luck. I stayed DFL.

To add to the confusion, I dunno what it is about my stroke but I ALWAYS end up way left. I felt jipped too as the sighting buoys were curved and not a straight shot to the turn buoy. While I was busy heading to the buoys, the pack was heading to the turn buoy. I developed a cramp on the last turn buoy and just sucked it up. It really was a fun swim–I just suck that bad.

What would you do differently?:

Try to be aware of nearby AGers. Swim to the turn buoy directly and not depend on the sighting buoys.

T1 Comments:

I was winded from the swim, I could be faster in getting my gear on.

What would you do differently?:

be quicker
Bike Comments:

The wind sucked! I was extremely fast in the 1st half but lost energy in the last stretch. I went from a 21-23mph pace to a 17mph.

I forced myself to stay in aero. I did pop up occasionally and would immediately lose 2mph.

Nutrition on the bike was good- one perpetuem bottle, one gatoraid bottle and areo bottle w H2o. I had great energy until the end.

What would you do differently?:

plan solid consumables for energy replacement. I got sick of liquids real quick.

T2 Comments:

All went smoothly.

Run Comments:

The worst experience of my life. Honestly. I had some back pain on the bike near the end and thought nothing of it. I began running out of T2 and  about 10 steps into my run i had this deathening cramp flare up right at the point where my ribs split up front. I walked a bit an tried to stretch and loosen up a bit. I began running again and was fine until my heartrate got up and the cramp returned. At this point I was unable to take a full breath without that cramp making a sharp pain. So I began run-walking. This worked fine for about a mile then the pain went from my chest to my back muscles. This immediately gave pain with any torquing of the back. At this point I was about mile 3ish and I had had it. My knees felt fine…my heel felt fine, I was hot but not overly. I was so frustrated that I couldnt run bc I couldnt breathe!!! So I walked. Janelle soon caught up to me and passed. At about mile 4 I saw Jon…mile 5, I saw Doug, I gave a go get em. Jennifer caught up to me bout mile 5- yes I was still walking. I was fed up and couldn’t do anything about it. I took salt tabs, ate a banana, drank water and Heed. Nothing would fix this.
Just before the mile 6 turn around I told Jennifer that I had enough and was going to turn my chip in and call it quits. I hurt. She told me “No!”- and to finish…so I walked the rest of the course. Carol soon caught up to me  and we chatted a bit and I shouted some encouraging words (she looked a bit fatigued) and sent her on her way. I wanted to run so bad but it hurt so bad after 4 steps. My back was funked. I saw Alexandra cruise by, I gave smile. So I sped walk the whole way back. It SUCKED. I will never do that again. I used muscles in my leg I never felt before and I know I’ll be sore!

I basically pushed myself as fast as I could without creating a breathing technique that needed more than a half breath. Deep breaths = PAIN.

This must have been a pretty tough run race for all. At one point I strolled to the middle of the hwy and just looked down the length of it and saw MANY athletes walking the course- the sun had taken it’s toll on everyone.

I peaked the last uphill near the finish and told myself I will NOT walk the finish chute. I mustered up all I could and gave a marathon shuffle, trying to trot without tightening my back muscles. I make the turn in the chute and saw Jon and Janelle giving cheers. I trotted through the chip mats. Jennifer was at the finish waiting.

I think I was so frustrated that I couldnt run that it was that fact that had me more worked up than the 13.1 miles! I think that my back had tightened up so much from being in aero that when I began to run I must have strained it. But the best part of this run experience was that I got to see all my training buds out in the field and cheer them on even in my injury…

What would you do differently?:

Not get hurt

Post race

Warm down:

I wasnt really too bent out of shape at race finish. I sipped some water and walked around.

What limited your ability to perform faster:

injury and ability

Event comments:

I thought the run course sucked. The surface was a slanted road shoulder which eventually began to tweak my knee on the way back. No shade sucked too.At least there was an aid station every mile. The whole recycling used towels in the chill coolers is just gross. I recommend keep your 1st towel and use it the whole race. Food selection out on the course was great!

Overall this course was a tough one. Being my 1st Half I’m not surprised.

SPLITS

SWIM 00:47:29 | 2112 yards | 02m 15s / 100yards
T1 02:15
BIKE 02:55:19 | 56 miles | 19.17 mile/hr
T2 02:36
RUN 03:19:22 | 13.1 miles | 15m 13s  min/mile

Total Time = 1h 24m 26s
Overall Rank = 83/152
Age Group = 30-34
Age Group Rank = 18/23

Pre-race routine:

Was late for the race. Was supposed to be there at 6:45, I think I arrived at 7:10ish…whoops! Didn’t eat my normal breakfast, or put down any fluids/gel pre start.

Swim Comments:

I did a partial dive into the water to start…apparently i dove too fast and pushed m left eye goggle off and it filled with murky water. Instead of draining it i decided to just swim with one eye closed. I was going good and strong…then I looked up and focused. I was WAY off course..I corrected and then couldn’t stand the aquarium-goggle and stopped to empty. I continued on and then thrashed a chick that I caught up to…whoops!.

This zig zag method continued for most of the leg…I started with a 3 stroke breathe method, but I slowly was tiring too much and needed a breath more often so i switched to a 2 stroke breathe method which worked out well.

On the return, we were faced with a BRIGHT sunrise. I couldnt see swimmers and the land mark inflatable waving thingy was hardly visible thru the rays of light.

I exited with a walk pace as to not fall over and took a few good resting breaths and unzipped and began my trek up the huge incline which was a trot at most.

What would you do differently?:

Sight regularly

T1 Comments:

i feel the uphill trek killed my T-time…otherwise i was in and out quickly.

What would you do differently?:

combine actions: stepping out of suit while putting on glasses/helmet etc.

Bike Comments:

Kinda disappointed that i had run the course prior and did better.

I didn’t push too hard as I didnt want to gas out on the run- I think I reserved too much!

What would you do differently?:

Sprint….sprint HARD

T2 Comments:

I forgot to slip out of my shoes and didnt realize til i was at the mount line. So i decided to just run with shoes on. Which turned into a pretty slow run.

What would you do differently?:

slip off shoes prior to dismount! NO socks for run.

Run Comments:

I chugged fluids too quick and got kinda sick. I had cramps for the 1st mile. My hill work is lagging!

What would you do differently?:

down a gel or 2 during. I was out of energy from not eating.

Post race Warm down:

I felt fine crossing the line. Maybe too fine. When I crossed I was a bit disappointed that I didn’t go harder.

I immediately went with a “Harold Hotdog” as I was STARVING!!!

What limited your ability to perform faster:

I think the hills got in my head. Also I feel I was reserved bc I didn’t want to injure myself for WhiteLake

Event comments:

i think the road conditions could be improved, but that is hard to do on Avent Ferry Rd.

Also there was some lack in direction for the “sidewalk” run uphils- there was also other prior race directions posted in chalk on the course which could have deterred some.

Vid Coverage:

Run, Eat, Run. That is all.

Total Time: 05:08:47 | 26.200001 miles | 11m 47s min/mile
Splits:
Half: 2:08:29 Pace: 9:49
20mi: 3:39:06 Pace: 10:58
Finish: 5:08:47 Pace:11:47

This was my first time to the Outer Banks that wasn’t a powerless people-less strand of beach. And definitely, the OBX Marathon was my first marathon. We had rented a sweet beach house (which happened to be on route of the race) complete with hot tub and circa ’80s NordicTrack. On to the race…

I was planning on a 4:30 finish… was with my pace (4:30) group and all was well…I upped the ante after the 1st 6miles and started hitting a 9:00-9:30 mile..

I was smoking and feeling strong…10 miles no sweat…ran through kitty hawk and by the wright brother park…and hit some trails…still smoking it…

we began running on some compacted sand with rocks…umm not good because i was wearing racers with little to no support, but livable.Then a few hills were hit. Since when are there hills at the beach?!!

They got steeper and rollercoaster-like…at mile 11 as I was blasting up a switchback, my foot dug out and rotated way too much in the soft stuff and i torqued my bad knee…to the point I could barely put weight on it.I pulled over and gave a rest. The throb was noticeable but I winced and kept going. Made it to the half distant checkpoint (2:08) and went straight to the EMS. I had them tape the funk outta it…I told em I’d rather lose toes from blood loss than feel my knee.

With taped knee and all I began peg-legging my way back out on the course..until a nice “hinge” developed in the tape …got in a nice 11:00/mi pace..not bad with a shot knee at mile 19..

4:30 pace leader and group caught up to me…I struggled as gave chase to the last pace booty in the pack. She wiggled away and they seemed to be going so fast from me! There went my goal…I shook it off and kept going…I’ll make 5:00 I told myself!

Mile 23…was a bucket of reality… The Bridge loomed ahead…as I passed the aid tents I slathered on some extra petroleum on the rub area and grabbed a handful of gels and a Gatoraid…and off I went disappearing into the great arch I call hell…

My pace went from a great fast trot to a slow painful shuffle. Each step was met with an incline of concrete, stopping my stride short and pounding my injured knee…half way up…pace leader 5:00 caught me a passed me….at that point I had tears in my eyes from this distinct feeling from my knee…I knew if I stopped my race would be over. I had stopped previously at the tents and getting back up to speed and running from a stop hurt worst than running itself… My leg was on fire (for those of you who don’t know I have a meniscus tear in my knee and a tweaked MCL that I’ve been self strengthening)

I peaked the bridge at mile 24…slightly faint, dunno if it was from exhaustion or me going into shock from my knee..lol…2.2 miles left…I didn’t go that far for nothing… I gritted the teeth and squeezed my fists and chugged on…made the last few miles as bearable as I could. People were shouting encouraging words and pumping fists. I went into this zone of tunnel vision and muffled hearing. I was literally at whit’s end from pain and that’s when I saw the corral gates..I gathered everything that was left in me and broke the shuffle into a stride for the cameras. I hit the finish… I walked past everyone and began hyperventilating (I’ve never done that before in my life) Medics came up but I waved them off…I got my medal …and my free beers and I was content.

What would you do differently?:

i’m not sure…I was solid til my “injury”

Post race

Warm down:

I could barely walk…no warmdown. Hot tub later that night

What limited your ability to perform faster:

Damaged knee- meniscus/ mcl

Running
05:08:47 | 26.200001 miles | 11m 47s min/mile
Splits: Half: 2:08:29 Pace: 9:49 20mi: 3:39:06 Pace: 10:58 Finish: 5:08:47 Pace:11:47
Course: flat road, off terrain compact sand, major bridge

Total Time = 3h 34m 21s
Swim:00:43:24 | 1500 yards | 02m 53s / 100yards
T1 Time: 02:00
Bike: 01:36:53 | 30 miles | 18.58 mile/hr
T2 Time: 01:10
Run: 01:10:24 | 06.21 miles | 11m 20s min/mile

Pre-race routine:

Interesting morning. Forgot my transition towel and both sets of goggles…had a bowl of cereal at home and coffee on the way down to venue.

Event warmup:

pulled on the wetsuit and did some stretching and did a small test lap in the water…it felt cold at first but I knew it’d be good later.

Swim:

Once again, I had the panic breathing. I ran in and I don’t know if it was just me, but the guys in my group were pretty gangster. I caught elbows, was pushed off of and swam over. 1st half I ended up dead last…and I still couldn’t settle down my breathing…right before rounding the far buoy, I was asked if I was ok. I guess I looked like I was floundering…I rounded the far buoy and i calmed and got my strokes back. 1..2..3..breathe…1..2..3..breathe. I gained. I saw a group of purple caps and it was my goal to pass them- like hell I was going to be last!!! I drafted off the passing yellow and sure enough I succeeded. I even passed a white cap! I felt proud. Exiting the swim I did the disorientation walk and noticed my looney mom in the crowd madly going at it with the cowbell…i got a chuckle and trotted to T1 as I half stripped.

What would you do differently?:
pre-swim more to clam me down more. Practice more distance suit swims. Harden up and throw elbows of my own and swim to compete not swim to complete.

T1

i spent a little time in T to get my legs back from the swim. Shoes went of without a foot washoff. Run to mount went well…i was T’ed close to bike exit.

Bike:

Flying mounted ok…and I was off…I started off in shaky shape, as I was still adjusting from the swim, which took a lot out of me. I immediately consumed my 1 bottle of Accelerade. Felt good to hydrate.I picked up pace and was hitting a good 23mph in the flats and passed many. I decided that with the iffy run coming up that I would take training bud, Harold’s advice and just get it on the bike. So I sprinted the downhills and blasted the climbs. On one downhill I was hitting about 34mph and nailed a bump. This bump ejected all my hydration and in a panic attempt to catch the bottle mid air…I dislodged all my gels and they also slid off the road behind me. Sunk, I powered on and just thought to myself that i had just placed a noose around my neck.I had no hydration (finally nabbed a bottle on the handout) and all my power/ recovery gels for the bike and run were now gone. I decided this was it. The bike is the only thing that is going to carry me through this race as I absolutely sucked at the swim and the run is probably going to kill me now. So I just got on it. Standing sprint climbs passing many in the ups and downs. At one point i actually drifted my 2nd to last turn. Came in too hot and the rear broke loose in the sand; good thing I’m used to this sort of action from my car racing days and countered through it. I came to dismount with feet out of shoes and poorly ejected off my bike and into my trot into T. Some guy was fumbling things at T entrance and infuriated me as he blocked my entrance and messed up my forward motion.

What would you do differently?
store nutrition differently.secure my electrolytes better/ maybe aeromount bottle

T2
I couldnt find my Tspot!!! I was lost..normally i lok for my carolina blue adidas bag…it was no where! I walked towards the rack which i thought was mine and i couldnt see it…I was in too big of hurry to go check the post numbers, i guess. i ran with bike to the next row looking for my bag…nope…ran back and a Tworker yelled out “what number?!” and I responded 341!!! and this guy in front of my yelled “right here man” he was sitting on the ground basically all in front of my stuff and puttin on shoes and stuff…ugh…loss of time, something i didnt need. I brake racked the bike and unrolled my “condom-rolled” socks on and slipped the shoes on. I had no more nutition so i just grabbed the rest of the water off my bike and ran out.

What would you do differently?:
pay more attn to rack numbers instead of dependin on my bog sighting.

Run

ugh! I exited T2 with a spirit of no other. I had spent a lot on the swim and giving it all i had on the bike. I was done. No nutrition, my spirit was down. I knew I had a feat ahead of me. I began a nice 9 min pace attacking like I normally do. I made my 1st turn and my calf knotted, literally..i yelped like a little dog getting spanked. I pulled off the side and thumbed it out best I could…enough to continue at least..I’ve never leg knotted before, so this was a first! So i approached my 1st hill. it wasnt much of a hill but enough to feel that I had no energy to attack it! My spirit was there to get it done, my mind was stepping into it like it should, but my legs, quads to be exact had nothing left. no kick, no push.I slowed to a trot and then to a walk…God this is going to be hell. I shuffled trying to get a strategy…what do i do here? so i sped walked the hills. I was basically goin the same speed trying to run it, so i decided to speed walk them.It wasnt the fastest of things but was my only option. I hit the first water station, i did it, yes…i drank the Heed *shiver* lots of it. and water. I needed electros so it was my only option. And honestly, I felt that the Heed didn’t give me any kick. I continued this process of shuffling up hills and sprinting down them and chuggin Heed the whole way…Around Mile 3/4 I’m tapped on the shoulder as Ginger goes flying by to win her AG…damn her…lol. (No good job, it was actually uplifting to recognize someone I knew near me). I trot to mile 5 and i hear the announcer. I think to myself well…you did the best you could and kept my composure and chugged to the finish flex striding for the camera man and giving a meh look at my on-looking parents as i crossed the finish.

What would you do differently?:
Have reserve nutrition. Throw out these saucony racers I’ve had for 2 seasons. wear my knee brace.

Post race

Warm down:
light stretching. water and a flat pepsi.

What limited your ability to perform faster:
nutrition. swim prep.

Event comments:
The run can be questionable…it was damn hilly for a run. i live in a hilly area and practice in hills so, I’m not just whining. BIke was great…the hills int he end really made it challenging

Total Time = 1h 53m 8s
Swim: 00:23:49 | 750 meters | 03m 11s / 100meters
T1 Time: 02:45
Bike: 00:56:34 | 17.5 miles | 18.56 mile/hr
T2 Time: 02:09
Run: 00:27:53 | 05 kms | 05m 35s min/km

Pre-race routine:
coffee, wait too long in line at portojohn, peanut butter toast

Event warmup:
none

Swim

horrible beginning. 1st ows! found my rhythm last half of the swim.

What would you do differently?:
find my rhythm at the swims beginning

T1
I had to wait at transition bike out bc some guy flipped over his tribike on dismount and broke bones right in front of us…

Bike

I usually pop a gel at the beginning of the ride and at the end…I forgot them at transition…boo

What would you do differently?:
pedal faster, sprint the uphills better,

T2
powder in the running shoes worked great to avoid a sticky slip in…

Run
note to self: dont wear saucony racers on offroad trail!!!! i felt every rock dig into my foot at each step. made for uncomfortable run and slowed me down alot!

What would you do differently?:
trail runners for off road. run harder. i felt i was trotting until the turnaround point. Pressure myself to sprint the whole 3 miles

What limited your ability to perform faster:
lack of swim ability- need more practice in ows
wrong running shoes

Event comments:
The race itself was great, but due to the lack of prep for parking and for spectator support, i downgrade this race. Also, they said they had professional parking services shuttling and directing?! They were the worst. I stood at the parking site onsite and watched 2 guys verbally duke it out how to attach a trailer to a truck. only to have it fall off when pulling away!!! no thanks- we decided to walk. My mom had to walk over a mile with me carrying her chair and cooler (since this was to be a closed race course) just to get to the transition- shame on SetUp Events!

1st Tri Ever

Total Time = 1h 14m 51s
Swim: 00:05:39 | 250 yards | 02m 16s / 100yards
T1 Time: 01:12
Bike: 00:39:13 | 12 miles | 18.36 mile/hr
T2 Time: 01:25
Run: 00:27:24 | 03.0999999 miles | 08m 50s min/mile