Mtn Man Half Ironman Race!

Mountain Man ½ Ironman 

70.3 Miles :              1.2 Swim      56 Mile Bike    13.1 Run

Today was my first Half Ironman in Flagstaff AZ. Woke this morning at 3 AM to get ready. Breakfast, load up Escape, review Transition bag one more time. And headed off to the race site by 4:30 AM.   

The moon was full and it was an amazing view off of Lake Mary at 5 AM. 

I'm in the white shirt in the middle.

 As we parked and I was getting my stuff out of the vehicle, a gentlemen was walking up and down the road saying the swim was cancelled, there was to be a 10K in it’s place, and not to bring your wetsuits, the PH was too high in the lake. He repeated that several times. Which caused a stir among the group, only to find out later that the guy was messing with everyone.  And was a bit unnerving as I was not prepared to run 19 miles today.

So I got setup in transition at Number 9 pole. My two fellow tri buddies Walt and Becky were at 10 next to me (suiting up). The sun came up as I got my timing chip and my body marking done, and finished setting up my area. I then got my wetsuit on and headed down to the water.   

Swim 1.2 Miles:   Start time 6:17 am. In our group, all women ½, men over 50, under 19 and relays.  And then it was time.  They began calling out time: 5 min to start, 4,3, 2, 90 seconds.  Then as we got close to about 30 seconds, Walt, my tri buddy..quietly but loud enough for us all to hear says….”Gee, I hope I win”. Which set all of us off in a fit of laugh to ease the quiet tension just before the start.  The horn blows and we are off.

I  made it to the first buoy with good time for me, I was still in the back of the pack but I didn’t care. Then as I rounded the buoy, I began to get some of my panic mode going, but I was able to keep it in check and kept going.  I did flip over a few times to my back , but for the most part of the race, I was able to meet my goal of keeping my head in the water, I followed my Mantra (see previous post for week to race). When I finally rounded the last buoy I was at the point that I wanted to be done. I was ready to get out of the water, so I became even more focused and was really able to get into my freestyle rhythm in the water. I finished in 53:33. I was happy with this result!  I had a tough time at Deuces Wild Olympic of only 1500 yds taking about 49 min. Here I did 1800 yds ( 1.2 Miles) and was only 4 min difference. It’s the best I have swam yet in a lake.  I had a transition time to  bike of 3:13 seconds, super fast for me!

Next up…Bike 56 miles. I was off on the bike. I had a goal. I needed to complete the swim and bike in 4:45 min to continue with the race. If not, the I was done, and couldn’t finish.  So I was on a mission. Now with my swim time being that it was, I was one of the last 5 people out of the water.  I completed the first nine miles with the Olympic race that was going, and then took my first right on to Mormon Lake rd and I was completely ALONE!  Talk about having one long conversation with yourself. “ speed up , your to slow, no race your race, you’ll make the cut off. Dude your not gonna  make it, yes you will, shut up and race your race, ride strong! ” That went through my head for the next 8 miles til I finally saw a jersey in front of me. After turning off the road and back on to Lake Mary, I started to pass some people who were fading. I cont to have my conversation with myself, attempting to figure out what time I  needed to get back to T2 in the 4:45 window.   When I got back to the second loop on Mormon Lake Rd, I was at 2:00 hrs.   so I knew that I had a 1:45 min window, but that meant I was close, I needed to ride 45 min on the loop, 20 min  back to the start of the loop, and then at least 30 for the 9 miles back to T2.   It would be pretty close but, if I held strong and to my plan, I’d do it!  So, off I went, I finished the loop in 35 min. Then it took 25 min back to the beginning of the loop, and my ride back to the T2, around 35. I did it! With 10 min to spare. Whew, that was a close call.  I was very happy with this time as well.. Overall,my average speed was 16.3 mph for the 56 miles. My best ever for average speed!  My nutrition was good this time, I was taking in food and drink every 15 to 30 minutes, and felt good.  I’d given it all I had, I was very happy with my 3:26 hr/min time. 

stacy attempting a pic, but had it in video mode.

The Run: 13.1 Miles. Here’s where things started to fall apart, I was so focused on meeting the cutoff time, I really didn’t worry about my run. I knew if I got the cutoff, I could walk the entire 13.1 if I needed to.  My transition time was 2:27 min/seconds as I was determined to get out and going. I managed to clock a good 10:30 min mile for my first mile. Then I hit the hill, I anticipated walking up the 385 foot hill in ~ one mile.

I turned around and ran back down doing a 11:22 pace.  Here is where I had issues. The sun, which was supposed to be gone, was beating down. I was HOT! I was over heating and feeling it, again dumping water on me with a great burn line to prove on my bike shorts and shirt. I finally hit the porta potty, as I had to pee since mile 10 of the bike, and let me tell you, Mormon Lake road?  Bumpy as HELL!!  So, I got started running my 5^th mile, and by 6 I was walking. I got a major pain on my left side. Like a

 “stitch”. LOL!  So the tedious conversation began again…..”dude, really? Is it that

bad? Is it worse then your gallbladder from  last year.  Ahhh yeah, cause you just

biked 56 miles and swam a mile, dagger under your rib cage, sharp painful, can’t

take a breath PAIN! Besides…you can walk the run and still get your medal!”  So I

attempted to run thru it,  that and I was beginning to wheeze.  So I gave in to my

weakness and ended up having to walk almost 5 miles before I could get rid of it.

In this time, it went from raging hot with the sun, to freezing cold with a

thunderstorm that finally made its appearance and unleashed downpour after

downpour. 

Conversation? Well, you could have the hot sun back, or freeze. What’s it going to be?  Yeah I think I’ll freeze I hate that dam heat, it’s worse.  Then quit complaining, and walk”.

I finally hit the turn around on the run and had 5 miles to go. My stitch was finally

gone, so I started to run, and basically said “shut up, and run dam it, I’m tired, I want

an Ice cold drink from the cooler and some dry clothes.”   So I ran the next 5 miles

and stopped at the aid stations, and kept drinking the best I could with the hopes I

didn’t bring back my stitch. So…as I was run/walking. I was very near the back of the

pack, and the clean up crew was

actually hop scotching with me to take down the aid stations while I was

running home.  I became friends with the crew…as they saw me at every mile just

about. When I was 1 mile from the finish, I was starting to get emotional, it was an

overwhelming feeling to be able to finish the race.  I would go thru stages where I

knew I would finish and want to cry but then hold it back, but then cause it was hard

to breath at that time…I felt like I had exercise induced asthma.  Pretty surreal.  Then

the finish was ½ a mile away, ¼ a mile away, then finally, I was running down the

road toward the finishers shoot. Everyone still  "around" was clapping and cheering

me on.

I finished in 3:02 hr/min. I got my well earned medal and hugs from Stacy, Walt and

Becky and a few crew members.  Becky took second in her age group, and Walt third in his age group  and I took ninth!

I was so happy to have finally finished! I then watched as the last finisher

crossed the line a few minutes after me. Yep I was second to last in the ENTIRE race.

But, I’m not upset about that. I stuck to my game plan for Ironman. I was where I

wanted to be in the swim, and the bike, and only bonked on the run. I expected that I

would be near the bottom 25% of the competitors. 

Lessons Learned from this race.  1. Cont to train harder on the bike and increase speed.  2. Cont to get more swim time in the open water. 3. Do another ½ Iron before full if I can afford it. 4. Nutrition….I did much better on the bike, but still poor on the run. Keep working at it.  5. Re assess your goal for Ironman- 13 hours maybe be to tough with your current training plan.

So I set three goals for myself last week. 

  1.  Beat the cut off…which I did by 10 minutes J

2.  Finish for a sweet finishers medal.  I LOVE IT!!

3. To not be last in my age group. I was 9/11. Two didn’t finish. J    and overall I was 130/140.  Even though I ran in second to last. others didn't finish as well.

Overall:         Swim              53:33  min/sec       

T1                     3:13 min/sec        

Bike                3:26 hours/min     Bike pace = 3:41 per mile,Speed  16.3mph

T2                   2:27 min /sec

Run                 3:02 hours/min                  Avg. 13:23 per mile

7:28  hours/min.   

Calories burned for bike and run: 4,109, estimate 600 for swim =  Total 4,709cal.

I’m hobbling around right now like a zombie, so I’m going to really enjoy my week off for recovery, may not enjoy the 4 hour flight to MI tomorrow.  Then I start back up on the 22^nd for my 13 week plan for my Full Ironman in November. 

I’m sure I have more to say, but this is what I can do tonight.

Pre Race Mtn Man Half Ironman

Pre Race Mtn Man Half Ironman  Sat. Night before the race.

Well. The time has come. I’m ready to go!   Got in to Flag today around 12 noon.    Headed into town and got a few final items for the race. Then headed out to the race site at Lake Mary.  Did a quick drive on the bike course to get me ready to go and prep by photos.

Then back to race site to sign in. I got my packet, I’m number 143!!  Went to the pre race meeting at 3:30 pm.  What made me start to get excited is that when I looked at the orange bouys that mark the ½ Ironman swim, they didn’t look that far apart. I recall freaking out with the Olympic last year.  Not so this year!  My nerves were calming down more. But, I still had them to “get” in the water, which thanks to feeling hot, and my support crew “Stacy” and her encouragement and me using my mantra in my head---put your head in the water and swim dammit! ,we changed into our suits, sans wetsuit as I didn’t want it to get in a wet wetsuit tomorrow morning when it was cold. Yes, that seems silly, but, until you try to pull on a wet “wetsuit” you  won’t understand.  I had one of my best swims in the water, I felt so comfortable. The water was in the 70s so it was a bit cold, but after a few minutes, my arms felt numb and it was actually kind of nice. I must admit that swimming without a wetsuit for me seems….risky. it’s my “snuggie”  if you will to feel safe in the water. But I felt so free! I felt comfortable and was able to get in a good pace swimming for a good distance. I began practicing breathing five on one side, sight the bouy and then breath five on my right side, Repeat. I exited the water after 30 minutes feeling confident and READY!!  

huh...same video...just posted 2x.

We had dinner with a new Tri friend for Tucson at Oreganos, which sadly I’ve learned that they no longer offer my favorite Big O’ Ravioli.    But back at the hotel and going through all my last minute things for my transition bag and race gear. Prepping for 70 degrees, rainy all day, and a GREAT RACE!!!

One Week to the Half Iron! The Mental Game!

One week to my Half Ironman and the nerves are starting to surface.  I’ve done the training; I’ve had 26 weeks of it. It’s the next step in my journey towards my Full Ironman in November.  I am READY!  So it’s time to focus on my mental game for the race.

Power Song:  Till I Collapse  by  Eminem

My objective:  Swim 1.2 Miles, Bike 56 Miles, Run 13.1 Miles:  Total Distance 70.3 Miles

Goal 1:  Beat the time cutoff:  Complete Swim and Bike in 4:45 hr/min

 Goal 2:  Finish the Race and get a sweet Finisher's Medal!

Goal 3: Do not place last in my age group. Currently there are 9 girls in my age group doing the Half! Of those that raced last year, three are faster then my predicted time, one is not. :)

 

My Mantras to keep me moving during the race:  

Is that all you got?  

Turn on the afterburners. 

Swim Smart, Bike Strong, Run Tough!

Move your ASS!!

Put your head in the water and SWIM dammit!!!

Swim:  1.2 Miles.   Upper Lake Mary.  Consistency of Chocolate Milk.  Maybe, you can see 6 inches in front of your face, if you’re lucky. Counter clockwise direction.  Swim almost to the dam and return to transition area.    The start could be hectic, I want to start in the middle to the back. I’m not afraid to be the last one out of the water for the race, but I refuse to swim it all on my back, the last resort stroke. I have done the training, I’ve swam in the lake last week, for an hour no less. And It was longer then I plan to be in the water this coming weekend. When I start to panic, and there will be times I do, I’m going to focus on my form: stroke, rotate, glide, stroke , rotate, glide. I’m going to count strokes, I’m going to swim with my eyes closed until I feel comfortable, I’m going to focus on pacing myself and just relax and breath. I CAN DO THIS!

Bike: 56 Miles.  Leave transition and do two loops around Mormon Lake. There are some good hills to pick up the speed , no hills are harder then the Skull Valley Loop I did a few weeks ago, I proved that on my trianing ride. I rocked it last week at 17 mph at 44 miles. I felt good. Of course, I was motivated by rain, thunder, and lightening. It’s “forecasted” for rain again. I need to be motivated to push it hard, I may get my chance.  If I pace it right, and focus on technique, hydrate, eat when I leave on the bike, and eat when I’m ½ around the lake road, 2x. I’ll be good.  The ride home will be good, it's got a good mix of hills to push up and to push down through for speed.

Run:  13.1 Miles.  I’m capable of running 10-11 min miles for the entire distance, I anticipate that at the “hill”,  all 385 vertical feet of it in ½ mile. I will walk and regroup, take on a Roctane Chocolate Raspberry Gu, catch my breath, and just focus on form and technique.  Then, I need to get off the hill and run the flat course home, the last 10 miles. Like I’m running on Iron King on my one training session where I did 10 miles in 2 hours. It's doable, I've already proven that I've done it.

It’s now a mental game. I’ve done the work. I’ve put in the training. I’ve proven to myself that I’m capable and I can do this. The only barrier is what I place in front of myself. What’s it gonna be?

“ I believe in myself and that I am strong and capable of great things. I will look for the solution, rather then at the barrier I place in front of myself”                                                               - Kristie A Dodge

Brick Training Workout ------ Thunder --Lightening!!!!!

Did my 4:45 hour brick training workout today. My last big training ride until the race Aug 14th.  It was an interesting development with some surprising results! 

I woke this morning at 3:45 AM to finish getting everything ready for my training brick today.  Stacy arrived around 4:30 am and we got loaded up and on the road by 4:45 am. Or destination was Flagstaff: Lake Mary the site for my race in two weeks. We had sent out many prayers to the heavens and hoping for a good day. The weather forcasted thunderstorms and lightening all night and all day with intermittent sunshine. Our last look out the door gave us a 4 hour window of sunshine from 6 am to 10 am. We had to take a detour through Sedona to pick up a wetsuit that Cheri gracious said I could borrow for my race. We arrived at her house close to 5:45 AM and the wetsuit was waiting by her front door. She of course was out doing a run. :)  We made it to Flag and Lake Mary around 6:20 am.

I got everything in order, my nerves where creaping in and I just wanted to get in the water and get some lake time, and get comfortable with the wetsuit. And as I slide on the wetsuit, it fit perfectly!  We unloaded the kayak off the top of the Escape and headed down to the water. It was like glass, no waves, beautiful, sun shining, no wind. Perfect. I walked into the water and was surprised it felt warmer then I thought. After a few moments of mental focus and positive reinforcement by my brain and by Stacy. I dived in and started my swim. I found it easier to swim with my eyes closed believe it or not in the beginning. I had been practicing that in the pool every now and then and decided to just start with that. Luckily, I swim straight so I was able to go about 20 strokes before needing to look up and sight the buoy.  I  had some moments where I would stop and catch my breath and get re focused. But I managed to get in a groove a couple times, and started to feel comfortable in the water! Just what I was aiming for. Even better was the encouragement I got from Stacy who is a great swimmer and commented on my stroke!  I worked on my strategies mentally for when I began to freak out in the water. And I felt good, not great like my flip turn high :) but I felt good in the water, and near the end I was able to open my eyes while I swam and get more length in and less stopping to catch my breath.   I did about an hour swim. I was supposed to do 1:15, but I was ready to stop and take a break and focus on the good training I got in.

Next up we got our bikes ready and headed out for a 2:30 hr/min bike ride on the course around Mormon Lake. My goal was to see if I could make my time faster as it took way to long last time ( with 50mph wind gusts aiding in that poor time). Today the wind started around  6 mph, but then increased. But luckily no where near that other training day. So we got going and got 1/2 way around Mormon Lake and the clouds started to roll in over the lake. We made it to the other end of Mormon Lake road before the rain began to fall....as in downpour, cant see thru your glasses downpour. We had about 1:15 min to ride still. Now when we stopped at the corner, I will state for the record, we were not the only ones out there, I think there were a total of 15 riders at that corner alone. And then along the whole course during the day...we saw upwards of 50 riding in the rain like us. So we were not the only insane ones. We got some good rumbling thunder boomers, and some lightening that struck around us. I'm happy to say it was no where near the "lightening experience" I had last year on my training ride. Lessons I learned from this? 1. That was insane, it was pretty scary a couple of times.  2.  I ride faster when there is a thunderstorm, we ended up doing right around 44 miles today, with the fastest pace I have EVER DONE!  at 17 mph (3:32/ mi).  3.  Ziplock bags are your friend, especially when you have your car keys and phone on you, and they were the only thing dry when we were done.  but when you shove  your Garmin down your sports bra, that worked pretty well too!  4. It's not that bad when a trailer goes by you and doses you with a pool of water, it's actually quite refreshing...kinda like a quick shower to wash off all that "grit".  5.  My nutrition was pretty good today. I used two Rehydrates ( in yummy Grape), my water, and 3 Energy Power bars, but I still need to work on the run. That was my tough spot.

We finished out ride and low and behold the sun started to come out in small pockets, so we threw on our running shoes and was able to get in our 1:15 min run with just some sprinkles along the way.  It was somewhat tough, my heart rate was higher then it probably should of been, but thanks to Stacy it went by quicker then I thought. We got in a good 6.5 miles today on the run. At a nice slow pace. I was hurting below my knees (quads) and I couldn't seem to relax my right shoulder and had some pain. But over all it was sucessful. My back started to try and spasm up at the end of the ride, but loosened up during the run until we hit mile 6. 

Total Miles:

Swim:  Approx....1000 yds
Bike:   44 miles
Run:    6.5 Miles

Total distance:   50 miles plus some change.
Calories burned:  Garmin says 2755 calories, but that doesnt include the swim
                         or the 15 min we lost on the bike.

Overall, I feel really good with this workout. Especially with the bike! I can't believe that I was able to ride that fast! but I did pay for it a bit in the run...so I'll have to watch out for that during the race.  

Flip Turns!

Tonight in swim class I learned how to do flip turns. It felt GREAT!! I have not even attempted to try flip turns  for over a year, because I always felt like I never had enough air to breathe and couldn't hold my breath without freaking out in the water, especially if I was upside down!  Well..after a few practices I started to feel good about it, and so I swam a 100 yds with a minor issue here and there. But then I got focused, and got in to an amazing rhythm and started just doing one after the other. I did 600 yds with good breathing, good technique, no shoulder pain,  I felt relaxed, I felt "in the moment" and like I could go forever!  I think I just had a break through for feeling more confidnet in the water. I was on a flip turn high tonight when I was done! One step closer to Ironman!  I'll be using this experience to help me get through my next race and visualize my swim!

Build Week Three

So..I'm on my last big build week before my three week taper to my Half Ironman Race. I've got a few things down for nutrition at the moment. I've done several long rides at 3:00 , 3:30, 4:00 and 4:30. So far I'm learning that at about hours 2:30 to 3:00 I need something solid in my stomach. Right now that seems to be a Peaunt butter Snickers from Roberts' Market Gas station on the route of our ride.  And I take in about 8 oz of Coke. Which will be offered at the Ironman race for quick sugar. 

     I also have been introduced to a new produe by advoare.                  www. advocare.com. One item called Rehydrate..which helps balance out your electrolytes and provides amino acids. I'm happy to say the last three times I've used it..I have had no nausea at the end of my ride and I'm able to eat a good meal within my recover time.
      I had a brick workout last Saturday, and I tried another product called Spark (An energy drink from advocare). It's a vitamin and amino acid supplement, but natural. I was pretty jittery right after I took it. But I jumped in the water and did 3400 yrds in the pool (and felt great!), and hour ride( with about 900 elevation gain in a mile) and and hour run. I felt great. Right up until the last 15 min of the run where I was getting over heated in the 85 plus degree temps. By the time I got back to my car I was super dizzy..so luckily I had ice in my cooler, and filled my water bottle, and proceeded to dose myself over the head for the next 15 min laying on the ground with my feet up in the air.   I was then able to drive home...and thankfully EAT!!     So...I'm becoming a believer in the advocare products..and I'm going to be using them diluted in my water for training. If you are interested in getting some..then let me know..I have someone who is able to help me out.  

Today I hit exhaustion....I made it to swim...got in 2550 yds..but was just spent...so I skipped my 30 min Zone 1 trianing so that I can be more rested for my last long workout of the build week this weekend. A Five hour ride on Sunday and on Saturday a 1:30 swim and a 2:00 run.

I've got to figure out what to do about the heat...that's the 3rd time the heat is getting to me. I must not be getting enough electrolytes...so I need to keep working on that.

Now it's off for dinner an early to bed. I am exhausted!!

Nutrition: The Game Plan!

Nutrition!  It's the fourth event of the Ironman.  My goal is to be able to eat this for my post race meal. I tried to get it to rotate, but realize I could be lying down while I eat so it seems fitting to have it on its side!

I've been having alot of GI issues lately dealing with my Olympic Race, longer training runs and bike rides. Getting nauseated and not feeling so hot in the recovery stage where I can't get in the nutrition I need for recovery. And recovery is very important for achieving my goals. 

So The Game Plan:  I plan to do an overhaul on my nutrition in the next month . I have lots of reading material (as noted below) to assist me with my goals.  And if all goes well.....

This will not be my post race food for the week following my Ironman!