Another race report from Ironman 70.3 Raleigh. This race report was the report sent to my sport RD, Marni Sumbal. I get lots of questions about what goes in the system for a race of 5+ hours. I use to have those same questions, but with Marni's help I have developed an amazing relationship with my food and how my body feels about what I put in it. Sometimes though, you practice and practice, but the body feels differently.
4am - after waking and getting my kit on I ate a kids cliff bar so that I could take my asthma medications before leaving the hotel. I also had a cup of coffee, water, and 1 salt stick.
We boarded a bus around 5am which is when I ate my 4 wasa cracker combos and drank some more water.
Once arriving as getting my gear set I started sipping on my bottle with 2
Scoops custom infinit. Took a GU 30
Min prior to race start and sipped on a cup of water while waiting in line for the swim start.
Once on the bike I proceeded with consuming 1 bottle per hour and 1 salt stick every 30 min. I also took 2 GU's while on the bike 1 each at the 1 and 2 hour mark. I can say that while my energy levels and muscles felt great all day, I did have a little stomach issues after about 2 hrs on the bike. I found I had to force myself to consume the end of my 2nd bottle in time and to continue to drink my 3rd. I felt the urge to pee but could not relax enough to go while on the bike.
Once on the run I still couldn't relax so around 2.5 mile mark I stopped at a port-a-potty and peed bc by that time my stomach was getting upset.
I had my 2 bottles of napalm and began sipping every aid station plus water and ice in my bra top. I took a salt stick at mile 3 and around mile 5 I had strong gas pains that at the time I wasn't sure if they were just gas or
Going to be more. I also had a strong pain under my left lower ribs.
At that point I started taking in more salt and kinda hit "survival mode". I started taking salt more frequently trying to avoid a bathroom stop for I was afraid once I stopped to go #2 I would have to continue to stop. I did crave some sport drink along with my napalm so I had a few cups along the course.
At this point still, completing the distance never seemed like it wasn't going to happen, it was just trying to control my pace to keep the discomfort in my GI at a tolerable point to continue to run at a pace I was OK with. My energy never dropped and I felt I did well at delaying fatigue and managing the heat.
Once across the finishline I did not have to use the bathroom, so either it was just gas pains, or my nutrition throughout the second loop helped the issue.
While I'm not happy about my bike split which was not GI related, I did have a fantastic swim (for me) and a decent run. I feel as if I could have pushed harder during the run, but I wasn't sure what my GI was going to do and I didn't want the wheels to fall off and completely stop me in my tracks. Other than the cramping and gas, I am happy with how the rest of my body felt throughout the far.
Tuesday, June 10, 2014
Ironman 70.3 Raleigh Race Report
I started this blog to keep note of some of my thoughts, and hopefully inspire a few others along the way. So the race report I am going to give you is the same one I wrote my coach. So it's not all book like, and it's not exactly an intense read. It's the raw feelings and emotions that went through my head on race day. I'm not going to sit here and act like I didn't give it my all, because I did. I'm not going to say I wasn't "racing" because I was. Yes, my #1 goal was to beat myself, but everyone out there racing enjoys the rush of passing other athletes and crossing the finishline first. It's part of the competition. Yes, this was a race to test my fitness for Ironman Lake Placid, and give me a better understanding to the positives and negatives that come out of my current training methods (both physical and mental). Part of racing is knowing when to hold back and when to push. It's making the wrong choice. It's pushing too hard on the bike and bonking on the run, as much as it's holding back too much to stay comfortable and finding yourself exhausted playing catch-up at the end. Making those choices doesn't mean I wasn't "racing" it means I was in the moment, and learning what my body is capable of....and yes, it is capable of much more than I allowed it do. Lesson learned to no one's fault but my own.
Pre-race: I felt good, nervous, but good. My body was ready to race.
Pre-race: I felt good, nervous, but good. My body was ready to race.
Swim: I planned right up front to start the race. I decided I was going into the swim with confidence that I could maintain a harder effort this race without the side-effects of freaking out. I couldn't touch the bottom of the lake at the start line, and didn't want to tread water for 4 minutes, so I moved about only about 1 row of athletes so that I didn't waste energy.
When it was go time, I went. I knew the first bit of the race would be rough, but I put that aside mentally and just embraced the flailing arms and legs and trudged onward to the first buoy. It felt like I quickly got into a good groove, and felt like I was barely using any energy for the first stretch of the swim. Once I made the first turn all my nerves went away and I just focused on my swim stroke and sighting each buoy. I felt more confident in my sighting since there were lots of buoys to sight, so I did not look up as much as I normally would have. I tried to maintain at least 6 strokes before sighting and sometimes up to 10 for I have learned that picking my head up out of the water causes me to slow down. At the second turn I tried to pick up my pace, but because I was catching athletes in the waves ahead of me it was much more difficult and the pack was getting congested. I felt like the swim leg flew by. I told myself no matter what the time was, I would be happy because there was no way I could have swam better than I did with my current fitness level, and swimming abilities. My stroke felt smooth, I stayed calm, my sighting was great and I never felt "off course".
Bike: Through the entire bike I was passing lots of riders and catching up to those who started far before me. I focused on keeping a high cadence and maintaining my watts in zone 3. There were times I wanted to push harder because I was getting frustrated at my calculations as to how long the ride was going to take me. I pushed those thoughts aside and stuck to my plan because I knew I would regret pushing too hard if I fell apart during the run. With the temperature rising, I didn't want to chance falling apart. There were times I felt like I wasn't going anywhere, and other moments when I felt like I was making good progress. I feel as if I could have pushed harder DURING the bike leg, BUT, I don't know what that would have translated to come time to run. My energy was good, I was doing a good job at delaying fatigue, and other than my saddle rubbing a previous saddle sore, I felt good and felt ready to run when T2 came around. Nutrition: 3 bottles custom infinit, plus salt stick every 30 min, and water for drinking/cooling at each aide station
Run: I tried my best to run by feel for the first 3 miles maintaining an effort that I felt I could keep. (I stopped at a port-a-potty around 2.5 miles) I felt like the turn around came quickly and I embraced the downhill portion of the race. At mile 5 I had a sharp pain under my left rib and started to feel some gas in my abdomen. There was a point I wasn't sure if I was going to need a bathroom or not, so I started increasing my salt and had to slow down a bit due to the discomfort. At this point, I continued to try and ignore the numbers on my watch and push at a level I felt would keep me moving forward at a decent pace. Miles 6-9 were the toughest for my body, but mentally I loved this course. At mile 10 I told myself "1 comfortable, 1 uncomfortable, 1 hard to the finish" To get me through the last 3 miles. I feel I could have pushed harder if I did not have the cramping and gas pains. My legs and muscles weren't the issue with running harder, it was the fear of the bathroom and the discomfort it was causing. I never felt like I got "too hot" because the cold sponges seemed to come at just the right time. Nutrition: 6oz napalm (equivalent to 3 gels) consumed by sipping each mile with water every aid station, sport drink the second loop of the course, and ice for cooling. Plan was salt stick every 3 miles. I took 1 at mile 3, and 1 at mile 6, then I started increasing the frequency, and I don't know when and how many I took.
I surpassed my goal for the swim, and just met my realistic goal for the run. I know I'm my own worst critic, but I have bigger expectations out of myself for LP, so this was kind of discouraging for insight as to what I can do for 112 miles. I am looking forward to our training camp to test my bike fitness on course.
Monday, January 20, 2014
Stop criticizing and start approving!
I've been seeing a lot of posts lately on my Instagram page of beautiful females with captions stating "Sorry, I'm bloated today." "I had a cheat meal, sorry for my bloat." "I apologize if this isn't what you wanted to see" ....
If only it were as easy, as I just made it sound...*sigh*
LADIES....STOP IT!
No one is perfect, AND I can guarantee you that even if there was a "perfect" body that body would not look that way 365 days a year! I know what you're going through. I've lived through an eating disorder. I've hated what I saw, and I did all the things you're not suppose to do to change it. Eating disorders (or disordered eating) and body image disorders are female steroids. No one wants to admit to them because then you can't "claim" the "perfection" that you think comes with it. Once you stop apologizing to others for the way you look, or see yourself, only then can you start to see yourself in a new light. I could tell you that 99% of women with eating disorders wish they didn't have it. It's not something anyone wants to live with forever. Find someone to talk to, someone willing to listen. If you have someone in your life (physically or virtually) that you feel the need to apologize to for how you look, then you should probably re-evaluate why they are in your life and if they truly need to be.
If only it were as easy, as I just made it sound...*sigh*
Wednesday, January 15, 2014
January 15th already??
I can't believe we are already half way through the first month of 2014! It just goes to show how fast time can pass. So much has been happening during workouts and with work, family, and life that I've been overwhelmed during the week! I have been able to enjoy some wonderful, relaxing and productive weekends though and even spent some time with friends that was long over due now that the holidays are over!
I've had difficulty with positive focus on my tri-season because until this past weekend I haven't felt like I was performing like I wanted to be. It took me a while to realize that I shouldn't be at my goals paces/times yet, because that's where I need to be during peak season, not post or pre-season. New to my swimming has been the addition of flip turns. I'm still not real good at them, and the addition of the turn also takes out a breath or two at the end of each lap. The combination of these 2 things have decreased my swim times. I can't get up and down the pool as quickly as before, but Brian keeps telling me that it will make me a more efficient swimmer in the long run. Trusting a process to make you faster that you can clearly see via a stopwatch is making your instantly slower in the present is a very hard thing to wrap your head around...but, I trust Brian...a lot! I finally saw some improvements in my flip turns and swim stroke this week, and Brian saw them too when we happened to be swimming at the same time on Tuesday. So apparently this process does work :)
I also previously stated that consistent stretching was going to be a goal of mine for 2014. I attended my first hot yoga class this Sunday morning at Bliss Bliss Bliss with a few of my friends. I was very uncomfortable, and my lack of flexibility was very apparent as I struggled with most of the moves. It's that kind of feeling where we like to say "It hurt so good" but in reality you're in significant discomfort. By the end of the session though I felt good. I went home, refueled/fueled for my Sunday long run and headed out the door for the most invigorating, and comfortable run I've had in months! No pain, no discomfort, no difficulty staying within the proper hear rate zones. I had an easy 1.5 hr run in zones 1-2 and felt like my whole body was in sync. My runs have been brutal since my marathon. Aches, difficulty breathing, fatigue, and not being able to hold the right zones with a pace I am proud of were very mentally defeating. It felt so good to have a run that not only looked good on paper, but also felt good while I was performing it. Finally, I can see my 2014 season in front of me and it makes me excited rather than nervous!
So what about the bike leg of this triathlon puzzle? Homewrecker had a retul fit! Not only were there adjustments to the different components of the bike, but I also had inserts, wedges, and a lift put in my bike shoes for proper alignment, and comfort. We were able to address a leg length discrepancy with the use of a lift under my left cleat that not only made my hips feel better, but it stopped friction on my seat and my bum feels better too! I am so excited to see what I can do on Homewrecker this season. The comfort I feel on her being properly sized is 10 fold compared to Polly. I can actually stand up to pedal without hitting my knees on my elbow pads :)
But, so far my most consistent change of 2014 has been how quickly I upload my data for my coach. I use to upload my data by Sunday evening each week. When I asked Brian what I could do to improve this season he said "Just listen to your coach...and more feedback. Update your data more often." This has always been a joke between us, but since I had asked what I needed to do better, and that was his response I knew it wasn't a joke anymore. I have done my best to upload my data within 24 hours or sooner of completing each workout. To help, I even set a reminder on my phone to go off each night at 8pm that says "Data?" just in case I got busy and forgot! It also says stretch just in case I hadn't done that after my workout either!
So that's the update of my swim, bike and run so far in 2014. It started rocky but I'm excited in the direction it is heading!
Have you stuck to any of the goals you set for 2014? Or are there any that you are going to start now?
I've had difficulty with positive focus on my tri-season because until this past weekend I haven't felt like I was performing like I wanted to be. It took me a while to realize that I shouldn't be at my goals paces/times yet, because that's where I need to be during peak season, not post or pre-season. New to my swimming has been the addition of flip turns. I'm still not real good at them, and the addition of the turn also takes out a breath or two at the end of each lap. The combination of these 2 things have decreased my swim times. I can't get up and down the pool as quickly as before, but Brian keeps telling me that it will make me a more efficient swimmer in the long run. Trusting a process to make you faster that you can clearly see via a stopwatch is making your instantly slower in the present is a very hard thing to wrap your head around...but, I trust Brian...a lot! I finally saw some improvements in my flip turns and swim stroke this week, and Brian saw them too when we happened to be swimming at the same time on Tuesday. So apparently this process does work :)
I also previously stated that consistent stretching was going to be a goal of mine for 2014. I attended my first hot yoga class this Sunday morning at Bliss Bliss Bliss with a few of my friends. I was very uncomfortable, and my lack of flexibility was very apparent as I struggled with most of the moves. It's that kind of feeling where we like to say "It hurt so good" but in reality you're in significant discomfort. By the end of the session though I felt good. I went home, refueled/fueled for my Sunday long run and headed out the door for the most invigorating, and comfortable run I've had in months! No pain, no discomfort, no difficulty staying within the proper hear rate zones. I had an easy 1.5 hr run in zones 1-2 and felt like my whole body was in sync. My runs have been brutal since my marathon. Aches, difficulty breathing, fatigue, and not being able to hold the right zones with a pace I am proud of were very mentally defeating. It felt so good to have a run that not only looked good on paper, but also felt good while I was performing it. Finally, I can see my 2014 season in front of me and it makes me excited rather than nervous!
So what about the bike leg of this triathlon puzzle? Homewrecker had a retul fit! Not only were there adjustments to the different components of the bike, but I also had inserts, wedges, and a lift put in my bike shoes for proper alignment, and comfort. We were able to address a leg length discrepancy with the use of a lift under my left cleat that not only made my hips feel better, but it stopped friction on my seat and my bum feels better too! I am so excited to see what I can do on Homewrecker this season. The comfort I feel on her being properly sized is 10 fold compared to Polly. I can actually stand up to pedal without hitting my knees on my elbow pads :)
But, so far my most consistent change of 2014 has been how quickly I upload my data for my coach. I use to upload my data by Sunday evening each week. When I asked Brian what I could do to improve this season he said "Just listen to your coach...and more feedback. Update your data more often." This has always been a joke between us, but since I had asked what I needed to do better, and that was his response I knew it wasn't a joke anymore. I have done my best to upload my data within 24 hours or sooner of completing each workout. To help, I even set a reminder on my phone to go off each night at 8pm that says "Data?" just in case I got busy and forgot! It also says stretch just in case I hadn't done that after my workout either!
So that's the update of my swim, bike and run so far in 2014. It started rocky but I'm excited in the direction it is heading!
Have you stuck to any of the goals you set for 2014? Or are there any that you are going to start now?
Monday, January 6, 2014
Homewrecker
This post is long over due... but, I present to you HOMEWRECKER! There is a unique story that goes along with how this beautiful, purple beast got her name. . .
This past year (2013) I traveled 3 different times with my coach and friends, Lori and Brian. We traveled to Eagleman 70.3, Lake Placid, NY for a training camp, and then again to IMLP. The bike I have been riding since I started triathlon's name was Polly. Polly previously belonged to Lori, which is initially how we met. Polly was a great bike. Lori rode her for 6 or 7 years before I bought her. While at Eagleman (and every other time we're together) we were chatting about racing, speed, training, and BIKES! I'm bike illiterate, and until more recently triathlon illiterate as well. I'm just good at doing what I'm told! :) I vividly remember looking at Brian and saying "I can trust you to tell me when I've improved enough to invest in some free speed, right?" He looked at me, put his head down, and reluctantly said "You're ready." I say reluctantly, because Brian does NOT like to make financial decisions for me (which I don't blame him). I try to remind him that when I ask a question that pertains to a purchase/hotel/travel I'm asking for his honest/coach opinion and if I can't afford his answer that's fine, but I still want the truth.
I went home and told Jason, very excitedly, that Brian said I had improved enough that a new bike would be beneficial. He was very proud of my. . . until we started discussing the price point of a custom built Project One bicycle. . .then he got sick. . .(just kidding...kinda) From there, I played on the Trek website for months and the longer I played the more I feared to tell Jason about what I was designing. It wasn't until I was determined that I wanted a power meter to take my training to the next level that "Homewrecker" came into play, because the more I added the higher the price increased and by the time I was done designing it took several conversations before Jason finally gave the "OK" for my dream bike to be built to my exact specifications. Before that, Jason would just refer to her as my "baby" saying if I got a new bike I had to race for a few more years and couldn't even think about asking to have a baby...I was cool with that :)
I have a wonderful marriage, and would never actually purchase a bike if I felt it would "wreck" my marriage, but as a non-triathlete, I totally understand how it's hard to swallow the purchase of a new bicycle, but as my husband, he understands how much triathlon plays into my happiness and he sees my potential and what I've been able to accomplish on a bike that's actually too small for me (Polly was an XS and Homewrecker is a Medium). He really is the best!
This coming Friday I will be traveling to Pittsburgh, PA for a Retul fit of Homewrecker. This bike fit will set me up in the best position to get the most out of each ride. . . I'll be sure to share how that goes after they hook me up, and make me a video game for a few hours!
This past year (2013) I traveled 3 different times with my coach and friends, Lori and Brian. We traveled to Eagleman 70.3, Lake Placid, NY for a training camp, and then again to IMLP. The bike I have been riding since I started triathlon's name was Polly. Polly previously belonged to Lori, which is initially how we met. Polly was a great bike. Lori rode her for 6 or 7 years before I bought her. While at Eagleman (and every other time we're together) we were chatting about racing, speed, training, and BIKES! I'm bike illiterate, and until more recently triathlon illiterate as well. I'm just good at doing what I'm told! :) I vividly remember looking at Brian and saying "I can trust you to tell me when I've improved enough to invest in some free speed, right?" He looked at me, put his head down, and reluctantly said "You're ready." I say reluctantly, because Brian does NOT like to make financial decisions for me (which I don't blame him). I try to remind him that when I ask a question that pertains to a purchase/hotel/travel I'm asking for his honest/coach opinion and if I can't afford his answer that's fine, but I still want the truth.
I went home and told Jason, very excitedly, that Brian said I had improved enough that a new bike would be beneficial. He was very proud of my. . . until we started discussing the price point of a custom built Project One bicycle. . .then he got sick. . .(just kidding...kinda) From there, I played on the Trek website for months and the longer I played the more I feared to tell Jason about what I was designing. It wasn't until I was determined that I wanted a power meter to take my training to the next level that "Homewrecker" came into play, because the more I added the higher the price increased and by the time I was done designing it took several conversations before Jason finally gave the "OK" for my dream bike to be built to my exact specifications. Before that, Jason would just refer to her as my "baby" saying if I got a new bike I had to race for a few more years and couldn't even think about asking to have a baby...I was cool with that :)
I have a wonderful marriage, and would never actually purchase a bike if I felt it would "wreck" my marriage, but as a non-triathlete, I totally understand how it's hard to swallow the purchase of a new bicycle, but as my husband, he understands how much triathlon plays into my happiness and he sees my potential and what I've been able to accomplish on a bike that's actually too small for me (Polly was an XS and Homewrecker is a Medium). He really is the best!
This coming Friday I will be traveling to Pittsburgh, PA for a Retul fit of Homewrecker. This bike fit will set me up in the best position to get the most out of each ride. . . I'll be sure to share how that goes after they hook me up, and make me a video game for a few hours!
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