Chisago Half-Iron Race Report

We're finally back home!  We had a great vacation but it's always so good to come home.  Now it will be a busy couple days of laundry, putting things away, catching up on emails, etc.  And grocery shopping.  Since we were gone for a week we have no fresh fruit or vegetables.  And most importantly, no milk for my coffee!  (OK, so that's the item of most immediate importance, not nutritional importance.) 


CHISAGO!

My sister (personal sherpa) and I left mid-morning on Saturday so that we would have plenty of time to pick up my packet, go to the expo, drive the bike course, and get back to my aunt & uncle's house for supper.  (Yes, it's SUPPER, not dinner.  We are midwestern farm folk.)   We were disappointed in the expo- there were only four vendors/companies there - so after listening to the course talk, we took off to drive the bike course.

The bike course was similar to the terrain I ride at home with lots of small rollers.  The course was well-marked.  We only missed one turn that hadn't been marked yet.  The one thing that was worrying me was the 300ft climb that was marked on the map.  We didn't see anything that steep and I was hoping we hadn't missed a turn somewhere. (More on the 300ft hill later.)

After driving the bike course, we went back to my aunt & uncle's house for supper where I proceeded to eat enough to get a comment from my father about the amount of food I was eating.  Hey, I was hungry and I had 7 to 8 hours of racing ahead of me the next day!  After supper, I got all my gear ready and went to bed around 9PM in anticipation of a 3:30AM wake-up. 


Race morning, I woke up to the sound of my alarm after a pretty good night's sleep.  This is unusual for me.  Typically the night before a race, I have trouble sleeping.  It was nice to actually sleep for once.  The first thing I did (the first thing I do every morning!) was make coffee.  After a cup of coffee, I did a final gear check, packed up the car, grabbed my breakfast and rounded up the troops. 

My father, sister and I arrived in Chisago at around 5:45AM.  Plenty of time before transition closed at 6:45AM to get my area organized, get my body marking done, do some stretching and chill out with some music.  And get bored.  I know that I should be there early in case something goes wrong, but when everything goes as planned, what in the world am I supposed to do with all that extra time?

At 6:40, I put on my wetsuit and headed over to the start to get a swim warmup in.  The water was perfect.  It would have been warm enough to go sans wetsuit, but I need the extra buoyancy as I am not a strong swimmer.  I warmed up a little, and felt confident about my ability to finish my longest open water swim to date.  It was a little foggy, but not enough for them to postpone the start, so I wasn't too concerned about it. 

The first wave got started on-time at 7AM.  I was in the 15th wave and didn't start until 7:28.  As my wave was waiting, we could see the fog affecting the swimmers as they veered far off to the left or the right.  If they got too far off course, the kayaks did correct them, but they had to get pretty far off course for that to happen.  I hoped that by the time I started, I would have plenty of other swimmers to follow in the correct direction. 

I was wrong.  My wave, the last one, was filled with beginners and last-minute registrants.  Many of the athletes that registered last-minute were quite fast and soon lost the rest of us.  After about a quarter mile, I found myself swimming alone.  And the fog was terrible.  It was sometimes impossible to see one buoy from the next, even when coming to a complete stop.  For much of the swim, I was reduced to doing 4-8 strokes and then treading water while I searched for the next buoy.  I asked one of the safety kayak personnel whenever possible to save time. 

Overall, I had a good swim.  I had no signs of a panic attack like my first tri, and was able to keep my freestyle stroke going the entire way.  It was slower than I had hoped, but I believe most of that was due to the sighting conditions.

After a quick stop at the wetsuit strippers, I was off to transition.  I took my time here to make sure I had everything and to let my body acclimate to being upright again.  I was about to spend 3+ hours on a bike, a couple extra minutes in transition was not going to hurt me. 

I took off on the bike and promptly had my bike computer go flying off.  Apparently when putting it on that morning, I was mistaken when I thought I heard it click in.  Nothing I could do about it as I was riding down a trail with racers from the sprint tri speeding the opposite direction so I just kept going.  I wasn't completely riding blind as I had my watch and each mile was marked, but I missed having my speed and my cadence for feedback. 

My other problem on the bike was with my rear derailleur not shifting properly.  Sometimes it wouldn't shift at all, and other times it would jump two or three gears.  My bike does this to me occasionally and without warning.  I don't know why, and I don't know exactly how to fix it.  It usually involves a lot of tinkering and guesswork and then it magically works again.  I decided that unless it started to be more than an annoyance, I wasn't going to get off the bike to mess with it. 

The course was about what I anticipated after driving it the day before.  There were a couple road that no road bike should have set a wheel on, but luckily we weren't on them very long.  And that 300 foot hill?  I found it.  It was a sneaky hill.  It was so gradual that it wasn't until  I was probably halfway up it that I even noticed I was on a hill.  I actually was beginning to wonder what was wrong with  my bike that I was having to downshift on the flats!  Then I saw the woman in front of me actually having to get up out of the saddle and I decided that must be the missing hill.  The second half of the hill we had seen the day before.  It was a short but steep climb immediately following a hard right.  That hill was by far the worst part of the 56 miles. 


At the end of the bike I was greeted by my cheering section.  My parents, sister, husband, and son I had expected.  I was surprised to see my uncle, my cousin, his wife and their two kids as well!  It was an awesome feeling to know that they had come out just to see me race. 

The end of the bike leg, being cheered on by my sister and father. 

My legs felt surprisingly good coming off the bike.  Apparently my plan of taking the bike section relatively easy to save my legs had worked.  My strategy on the run involved using the Galloway method (walking at regular intervals) so I wouldn't burn out too early.  After all, I had never run that far after biking that long so I had no idea what to expect.  This worked very well for me. 

It took me while to start catching up to the rest of the racers during the run.  I only saw one person going the same direction as I was until I hit the turn-around.  Once I hit about 7 miles, I started seeing runners in front of me and started passing them.  I was proud that I passed everyone I saw on the run. 

Finally a running picture of me that doesn't look like I'm shuffling and there's a big orange fence in the way!

Since the run course was an out-and-back, I knew exactly how far I was from the finish as I was rounding the last corners.  I was able to pick up the pace and finish strong.  I had finished my first half-ironman distance!  I am proud to say that in a family of marathoners and triathletes (most of them MUCH faster than I am), I am the only one to have completed a 70.3!

 

 My thoughts on the race: 
1.  I could have gone faster.  I am glad I didn't burn out on my first 70.3, but I am excited to do another and push the pace a little, especially on the bike. 
2.  I was extremely happy with my run time considering I had already been out on the course for almost 5 hours before the I started the run.
3.  My swimming still needs a LOT of work. 

4.  My transition times need a little work.  I believe this will come as I race more.
5.  I wasn't nearly as sore the few days after as I thought I would be.
6.  I wasn't last!
7.  I don't really have seven things, I just like seven better than six. 

I am already starting to plan next year's races and hope to include at least one 70.3.  Any suggestions?

I Finished!

I finished my first 70.3 yesterday at Chisago Lakes Triathlon!  My time was about what I expected (7:16:25) but a little slower than I had hoped.  I'll do a proper race report later.  Right now I'm off to spend recovery week lounging by a lake with good friends!

Race Prep - Three More Days

I did my last workout for the week today.  Two days of rest, then the race.  I'm going to have to find something to do with myself tomorrow so I don't sit and stew.  Saturday I'll be busy traveling, going to the expo, and doing my last pre-race checks.

Over the past few days I accomplished the following race prep-week details:

1. Revised generic race day list for this specific event
2. Made sure all race gear was clean
3. Starting amassing large pile of race gear
4. Figured out my nutrition plan and race strategy
5. Made a batch of energy bars  (Recipe here.  These are delicious!)
6. Put the computer on the new bike, velcro-ed down the aero drink bracket, and adjusted the reach to the brake levers. 

Seriously, how much crap can a person need for one race?

 

My sister has informed me that she definitely will not be racing on Sunday.  While this is disappointing, it means I get to have my own personal sherpa!  She is going to packet pickup and the expo with me and will also be going to the start with me so that Dave & Liam don't have to get up so early.

Some of you may be wondering about the aforementioned race strategy.  It's super-complicated (NOT!- does anyone still say that?) and goes like this:
A. Just get through the swim.
B. Don't go too hard on the bike.  Remember there's still a half-marathon after that.  Remember to use high cadence to help save legs, 85-90 rpm.
C. Don't start out too fast on the run.  If Garmin pace is too fast at the start, use a run/walk strategy to save my legs. 

Dave woke up this morning and said he had bilateral swollen lymph nodes and a sore throat.  He just emailed me from work and said he now is sore and has a fever.  Dude, stay away from me!  No offense, dear, but I cannot afford to get sick!  I had started to get a little stuffy earlier in the week so I started taking Airborne on Monday.  I think I'll get another pack and continue taking it through Saturday. 

Last, a totally random thought:  Does your knee have a sensitive spot like the funny bone on your elbow?  I found one today!  It was all I could do not to swear in front of Liam.  Man, that hurt!

Race Prep - Six More Days

That's right, less than a week until my next race.  Nervous?  I am. 

My training hasn't been what I would have liked, but I think it will be sufficient enough to get me through. 

We're currently in the middle of a nasty heat wave.  This is the forecast for the next few days:

That's right, heat index near 110ºF.  That's dang hot for these parts and I am in no way acclimated or able to exert myself for 8 hours in that kind of heat.  I felt sorry for anyone racing IM Racine 70.3 this past weekend as this weather's been hanging around since last Saturday. 

I was so hot when I got done with my workout Saturday afternoon that I attempted my second ice bath.  The first was an absolute failure.  I added the ice first (too much, I think) and my calves seized up immediately upon stepping into the tub.  This time I ran the water as cold as it would go, got in, and then added the ice. 

Liam thought putting the ice cubes in was a lot of fun!

This picture was taken before most of the ice was added, so I was still pretty comfortable.  When I first got in, I didn't have the sweatshirt.  I was so hot, I thought it would take me forever to cool down, even in the ice bath.  I was wrong.  It took about a minute just in the cold water before I had to yell for Dave to bring me a shirt!

Luckily, the weather is due to shape up by Sunday.  The forecast for race day is 80ºF and sunny.  Still warmer than ideal conditions, but it is July, and that's a lot better than 90+ with a heat index of 110º!

My new bike and I went to couples therapy today (a professional bike fitting session).  When we left, we liked each other a little more than we did when we got there.  I'm hoping we still like each other after tomorrow's ride.  That will be the real test of whether or not this bike fit session was worth the time and money. 

That was pretty much the extent of today's race prep.  Oh, I did buy some lovely blue nail polish and hibiscus nail stickers to coordinate with my tri kit.   VERY important race day detail. 

Ignore my battered runner's feet.  Yes, I only have half a toenail on that second toe.  

 

Race Prep - One Day 'Til Racetime!

This is the biggie, the 'A' race I've been training for since last October.  Chisago Lakes Half-Iron Triathlon.

I AM ready.

I WILL finish.

The gorilla's not tired yet.

New Wheels

I got my new bike today.  Some of you may have read that my road bike had a run-in with a garage.  I took it to my local (well, as local as I can get) Trek dealer and we discovered a definite chip out of the carbon fiber in the frame as well as the crack in the fork.  Trek has a great crash replacement policy, but alas, they had no forks or frames in stock for my bike.  My dealer spoke with his rep and they were able to get me a new bike of the same model (Madone 4.5 WSD) for about the same price as a replacement fork and frame.  It took about a week for it to come in and the bike shop to put it together (with some of the components from my old bike). 

I spent a couple hours this morning and another hour this evening tinkering with the settings, trying to adjust it for me.  It should have been easy.  Stock stem with three spacers, seat height adjusted to hip level, as far forward as possible, tilted slightly down.  Ummm, not so much.  I swear this frame is smaller even though we ordered the same size.  The height is perfect, but the reach...oh, the reach.  I feel like I'm going to fly forward over the handlebars even with the seat as far back as possible.  I can't decide if I'm crazy or if they really did change the frame geometry.  And forget about my aerobars, I knock my knees on them trying to get on the bike.  If I move them forward, I really am going to fall over the handlebars.  This DID NOT HAPPEN with my old bike.  I have exactly ten days before my race to either get used to this bike or find another solution. 

New bike:

It's very white.   At least it's not pink.

Old bike, RIP:

A Very Belated Grandma's Marathon Race Report

I didn't quite succeed in getting my Grandma's race report done before my next event.  I was asked at the last minute to swim on a tri relay team with my friend Traci and her sister-in-law Chrissy.  I told them I was slow, but they didn't mind and I needed the practice!  We ended up taking 4th out of 6 all-female teams at the Elysian Rookie's Triathlon.

Team 'Babes in Triland': Me, Chrissy, & Traci

I've sat down to write a Grandma's Marathon race report a couple times and just can't get into it.  Maybe it's because we had a two-week vacation immediately following the race.  Maybe it's because I'm already focused on the next race.     Either way, here are the highlights.

I ran the entire race with my friend Traci.  Traci and I have been friends since first grade.  She took up marathoning a few years ago and we discovered this year that we run about the same pace.  Traci was instrumental in my huge PR.  I don't think there is any way I would have been able to run that fast on my own.  For one thing, I'm sure I would have talked myself scared in the first few miles! 

We met up just before the start and talked about goals.  Traci wanted to run 4:50 and I was hoping to break 5 hours.

We took off at what we were hoping was a sustainable pace.  Our first few miles averaged 9:40.  We used my Garmin to monitor our average lap pace, and Traci's Garmin to monitor our current pace so we wouldn't go to fast. We walked at all the water stops (neither one of us can run and drink without choking).  We hit the halfway point at 2:10:00!  We were on track for a sub 4:30 and I was ecstatic!

The next few miles went by quickly.  We were still having to watch our pace to make sure we weren't going too fast (we were pushing 9-minute miles a couple times).  I figured that was a good sign and boded well for the end of the race.  Unfortunately, although my cardiovascular fitness held up, my legs did not.  At mile 18 my glutes became extremely sore.  Then one hip, the opposite knee, followed by an ankle and the opposite foot.  We decided at that point to start a run/walk sequence and ran for 5 minutes, followed by one minute of walking.  My legs needed every break, but it was soooo painful to start running again after a break.  We followed that schedule for just a couple miles before going back to just walking the water stops (every mile beginning at mile 20).

I told Traci a couple times that she could go on ahead, but bless her heart, she stuck with me the whole way.   I think she was a little afraid that if she went off by herself, she'd hit a mental wall.  It is unbelievably helpful to have someone to run with during those last few miles.

Our pace had slowed quite a bit, and although we were still on track to beat our original goals (4:50-5:00), we were getting farther away from the sub 4:30 I had thought was possible until my legs started to ache.  With 5K to go, I thought pulling off a sub 4:40 would be a miracle.  Turning into the last mile, our lovely tailwind that had accompanied us the entire race changed to a COLD headwind.  I managed to fight my legs and run the rest of the way in, even picking it up a little at the very end.  Official chip time: 4:36:57.

This was a 50-minute PR for me.  I should have been overjoyed.  While I was happy about the PR, I couldn't help but be a little disappointed that my legs had given out so early.  I know it has a lot to do with my triathlon training as I have only been running three days a week.  My muscular endurance just isn't there.  I already have plans for next year to triathlon train with more of a run focus, rather than splitting all three sports evenly.

In the days following the race, I started to think about a fall marathon, hoping to give my legs a chance to redeem themselves.  Twin Cities had already reached their limit and I actually think that's a good thing.  I need to back off on the heavy training for a while and focus on some more weight loss.  That's very hard to do when the long run hunger strikes!  Instead, I have penciled out a plan for the following year that, if successful, should get me down to racing weight and prepare me for another great PR.

Okay, so the compression shorts aren't super flattering, but they keep me from chafing!

Traci and I each completed our third marathon.

Next race, Chisago Lakes Half-Iron Distance Triathlon.  Only 11 more days!