So, one of my goals has always been to go under 25 minutes in a 5K. I think the closest I ever got was many MANY years ago and my time was 25:19 or something like that. Anyway, last November I did a 26:08 (shocker!) at the Virginia Run Turkey Trot. So, now that Ironman (this one at least) is out of the way, and since I have not run in so long (a couple of weeks, I think) that I cannot remember when it was I've decided it is time to address my 5K goal again.
I just created a 12 week training program that starts this coming Monday, August 31, to get me to train HARD on 11-15 miles a week to peak the Sunday before Thanksgiving, just in time for the 2009 Virginia Run Turkey Trot. :D Anyway, the goal time my training plan has is a 26:27 5K...and I've been so S-L-O-W lately I would be thrilled to run a 26-anything!
Of course, this training plan has me scheduled to run 7 miles on the day of the Army 10 Miler, so I will go a little long that day...but that's OK. I am also going to try to find a 5K to run around Halloween and Christmas/New Years, as well.
Meanwhile, I will keep up with my swimming with Team Z and work on my biking at home on the trainer - I have 3 Spinervals DVDs to try out! Hopefully I will do occasional outdoor team rides on the weekends, too. After the new year I might do a winter focus half marathon, too, depending on where the team decides to go...so far they are looking at mid-March, so this could work!
TGIF!
Friday, August 28, 2009
Thursday, August 27, 2009
So...tired...
I have been so tired the past couple of weeks. For the first week or so after IMUSA I was actually feeling pretty good. Did a bit of light working out. But then I went to Luray...and now I'm just tired. All. The. Time. So, I've just decided to not stress about it and try to sleep more.
This weekend on Saturday I'm meeting Carol from Team Z (who was one of my IM training buddies) for a 40-ish mile ride in a location I've never gone to before. I hope I can keep up! But regardless, it should be a pretty ride. Sunday I *hope* to run about 5.5 around the lake with whoever is there and then do an outdoor swim. We'll see...the only thing for sure is Saturday's bike ride.
Speaking of Sunday, that will be two weeks from The Nation's Tri. I think at this point I will not go into it with any time goals, but just plan to race it and have FUN. I hope by then I'll be feeling a little better - that is less tired - so I can get in some decent run training for the Army Ten Miler. No time goals there, either, but I do want to be able to run the 10 miles!
Anyway, my plan for the winter is to work on my cycling and my 5K. If I can, I will do a 5K every month. If I can find them! Next season is mostly sprints and Oly's. I plan to sign up for Columbia in May and will do at least one or two sprints before that (Rumpass if the team is doing it and hopefully Virginia Run - if I get in) and maybe one or two after that. I will have to see what the team has on the schedule I guess. Maybe next fall my big Oly will be the one at Savageman...provided the team is doing that.
This weekend on Saturday I'm meeting Carol from Team Z (who was one of my IM training buddies) for a 40-ish mile ride in a location I've never gone to before. I hope I can keep up! But regardless, it should be a pretty ride. Sunday I *hope* to run about 5.5 around the lake with whoever is there and then do an outdoor swim. We'll see...the only thing for sure is Saturday's bike ride.
Speaking of Sunday, that will be two weeks from The Nation's Tri. I think at this point I will not go into it with any time goals, but just plan to race it and have FUN. I hope by then I'll be feeling a little better - that is less tired - so I can get in some decent run training for the Army Ten Miler. No time goals there, either, but I do want to be able to run the 10 miles!
Anyway, my plan for the winter is to work on my cycling and my 5K. If I can, I will do a 5K every month. If I can find them! Next season is mostly sprints and Oly's. I plan to sign up for Columbia in May and will do at least one or two sprints before that (Rumpass if the team is doing it and hopefully Virginia Run - if I get in) and maybe one or two after that. I will have to see what the team has on the schedule I guess. Maybe next fall my big Oly will be the one at Savageman...provided the team is doing that.
Monday, August 17, 2009
Race Report: Luray Oly - Relay
I did the Luray Oly Triathlon as a relay with my son Patrick on Saturday, August 15. I was doing the swim and bike legs and Patrick was going to do the run leg. What a great day! It was nice and I felt a lot less pressure knowing I did not have to run after I got off the bike. My plan was to swim as normal and ‘hammer’ the bike as much as possible…
Friday afternoon we drove to Luray to Lake Arrowhead State Park. We were camping with Team Z in a ‘free’ location right at the race site. It was AWSOME! After pitching our tent it was time to head over to the team area. We had dinner at the team tents that night – pasta and chicken and salad. Delicious! Then we did a little bit of socializing. Afterwards it was dark by this time so we made it back to the tent area to prepare to call it a night… All was uneventful… However there were some late arrivals still pitching tents in the dark! Good thing for headlamps and headlights!
Morning arrived without incident. Got up, got ready, and borrowed a pump for my tires – Jeff so kindly assisted with this as I always seem to have trouble when I do not have my own handy. Thanks, Jeff! Got Patrick up and he got ready. We all headed over to the Team Z tents and Patrick and I went to packet pick-up to check in for team “Like Mother…Like Son!” Now it was time for breakfast of pancakes and bagels and coffee. What’s not to like?
After breakfast Patrick and I went to transition to set things up. There was not much to do – I did not have to lay out running stuff! My bike was racked in a great location right near the bike out/bike in entrance, too!
Swim: 31:18 10/20
Eventually it was time to head down to the swim start and check out the odd-ball course they had set up. I was in the last of 6 waves and we went off at 8:20 AM. I had no trouble sighting to the first buoy. Made it around that and was blinded by sun in my eyes. And I was wearing goggles that were shaded! I seemed to be heading straight though. After the second turn the sun was no longer a problem. On past the next two buoys to the next turn buoy. This one was extra sharp but again no problems. Up towards the next turn buoy and again turned without problems. I was really having a great swim. On to the finish! Once I got out of the water I had a nice walk along the beach and up some stairs – got stuck behind someone walking in the middle of the staircase – to transition. I was very happy with my swim time.
T1: 2:41 19/20
Since I did not have a wetsuit to strip off transition was of course much faster. We had the 2nd slowest T1 time though, but given that I was swimming and biking I do not feel too bad. On to the bike!
Bike: 1:36:59 14/20
Well, I knew the bike course was going to be hilly. I had not taken the time to drive it but did have an elevation profile. I figured, heck, I just biked Lake Placid, I can handle this! My goal was to hammer the bike. Of course, this is me we are talking about and I am not a good bike hammerer even in the best of conditions! But I did give it everything I had and came in about 7 minutes later than I was hoping. I had a blast on the downhills – the two during the 2-loop part – and had a max speed of 39.4 according to my bike computer. The straw on my aero bottle stabbed me in the lip at one point and I thought I was going to have a bruise. But so far, so good. I finally made it back to the turn to head back to the park. I totally forgot about one of the hills coming back in. I was so tired by then! Anyway, I got to transition and Patrick was there waiting patiently for me to whip the chip off my ankle.
T2: 0:33 2/20
We had the 2nd fastest T2 time! Patrick was off on the run…
Run: 48:06 4/20
Patrick had never run a 10K before – as a standalone race, let alone as part of a triathlon relay. He was hoping to run a 40:00 and I certainly feel he has the capability to do so. I mentioned we had no driven the bike course; we had not driven the run course either. He had NO IDEA what to expect… and it was hilly… and hot! But he was a trooper and he said he passed a lot of people on the run! I think he annoyed a lot of people, too, as he ran by – especially when they saw the relay “R” on his calf! I know that is how I feel when I get blown away on the run by some well-rested run-only relay puke. *kidding* I was very proud of him! Patrick ended up with the 4th fasted run split in the relays.
Final: 2:59:35 6/20
All in all I am pretty darned happy with these results. Patrick and I had a lot of fun despite the heat and the hills and look forward to doing this race / relay again. We plan to come back next year! I hope to strengthen my bike skills over the winter and do not plan to do an Ironman a few weeks before. LOL Maybe Patrick will run a 10K or two before then, too and have a better idea of how to pace the distance.
After Patrick came I took some pictures of teammates finishing did some cheering. We hung out with Team Z for a bit before heading back to the camping area to pack up and head home. It was so hot packing up after. Whew!! We made good time getting home and I actually slept in on Sunday and did not do a darned thing all day. It felt great!
Friday afternoon we drove to Luray to Lake Arrowhead State Park. We were camping with Team Z in a ‘free’ location right at the race site. It was AWSOME! After pitching our tent it was time to head over to the team area. We had dinner at the team tents that night – pasta and chicken and salad. Delicious! Then we did a little bit of socializing. Afterwards it was dark by this time so we made it back to the tent area to prepare to call it a night… All was uneventful… However there were some late arrivals still pitching tents in the dark! Good thing for headlamps and headlights!
Morning arrived without incident. Got up, got ready, and borrowed a pump for my tires – Jeff so kindly assisted with this as I always seem to have trouble when I do not have my own handy. Thanks, Jeff! Got Patrick up and he got ready. We all headed over to the Team Z tents and Patrick and I went to packet pick-up to check in for team “Like Mother…Like Son!” Now it was time for breakfast of pancakes and bagels and coffee. What’s not to like?
After breakfast Patrick and I went to transition to set things up. There was not much to do – I did not have to lay out running stuff! My bike was racked in a great location right near the bike out/bike in entrance, too!
Swim: 31:18 10/20
Eventually it was time to head down to the swim start and check out the odd-ball course they had set up. I was in the last of 6 waves and we went off at 8:20 AM. I had no trouble sighting to the first buoy. Made it around that and was blinded by sun in my eyes. And I was wearing goggles that were shaded! I seemed to be heading straight though. After the second turn the sun was no longer a problem. On past the next two buoys to the next turn buoy. This one was extra sharp but again no problems. Up towards the next turn buoy and again turned without problems. I was really having a great swim. On to the finish! Once I got out of the water I had a nice walk along the beach and up some stairs – got stuck behind someone walking in the middle of the staircase – to transition. I was very happy with my swim time.
T1: 2:41 19/20
Since I did not have a wetsuit to strip off transition was of course much faster. We had the 2nd slowest T1 time though, but given that I was swimming and biking I do not feel too bad. On to the bike!
Bike: 1:36:59 14/20
Well, I knew the bike course was going to be hilly. I had not taken the time to drive it but did have an elevation profile. I figured, heck, I just biked Lake Placid, I can handle this! My goal was to hammer the bike. Of course, this is me we are talking about and I am not a good bike hammerer even in the best of conditions! But I did give it everything I had and came in about 7 minutes later than I was hoping. I had a blast on the downhills – the two during the 2-loop part – and had a max speed of 39.4 according to my bike computer. The straw on my aero bottle stabbed me in the lip at one point and I thought I was going to have a bruise. But so far, so good. I finally made it back to the turn to head back to the park. I totally forgot about one of the hills coming back in. I was so tired by then! Anyway, I got to transition and Patrick was there waiting patiently for me to whip the chip off my ankle.
T2: 0:33 2/20
We had the 2nd fastest T2 time! Patrick was off on the run…
Run: 48:06 4/20
Patrick had never run a 10K before – as a standalone race, let alone as part of a triathlon relay. He was hoping to run a 40:00 and I certainly feel he has the capability to do so. I mentioned we had no driven the bike course; we had not driven the run course either. He had NO IDEA what to expect… and it was hilly… and hot! But he was a trooper and he said he passed a lot of people on the run! I think he annoyed a lot of people, too, as he ran by – especially when they saw the relay “R” on his calf! I know that is how I feel when I get blown away on the run by some well-rested run-only relay puke. *kidding* I was very proud of him! Patrick ended up with the 4th fasted run split in the relays.
Final: 2:59:35 6/20
All in all I am pretty darned happy with these results. Patrick and I had a lot of fun despite the heat and the hills and look forward to doing this race / relay again. We plan to come back next year! I hope to strengthen my bike skills over the winter and do not plan to do an Ironman a few weeks before. LOL Maybe Patrick will run a 10K or two before then, too and have a better idea of how to pace the distance.
After Patrick came I took some pictures of teammates finishing did some cheering. We hung out with Team Z for a bit before heading back to the camping area to pack up and head home. It was so hot packing up after. Whew!! We made good time getting home and I actually slept in on Sunday and did not do a darned thing all day. It felt great!
Friday, August 14, 2009
A first...
This weekend I am participating in the Luray International Triathlon. However, I am doing it as a relay. I've never done a tri relay before so I am really excited because I can bike HARD. Of course, since IMUSA was not quite 3 weeks ago and I'm still 'tired' I have no idea how hard I can really go. But that's OK...I don't have to run afterwards! I'm doing the swim and bike legs and my son the cross country runner is doing the run leg. This will be his first 10K and he's excited. He is missing out on a cross country practice the same day, but since he is racing, well, I think (hope!?) his coach will forgive him!
Then Sunday is 4 weeks until the Nations Tri in DC. This will be the first time I've done this event, too. Should be fun - especially since I'm going to see Toby Keith the night before! I plan to get lots of sleep in the week leading up to the race though, so the little sleep the night before should not be too much of a problem. Besides, don't they say that the sleep two nights before is more important? I'm a little concerned about the logistics of Nations, not so much racking my bike the day before as I've done this before for other races, but getting down there race morning. Maybe I'll make my son drive me and drop me off...then I can call for a ride home. Or something. I'll figure it out!
Oh, and the Columbia Triathlon registration opens on September 8th! I doubt it will be a Team Z race, but I would like to do it anyway as for the 2010 race season I plan to focus on Sprints and Olys and work on my 5K time. It will be a huge challenge to ride (and run) that course hard.
TGIF!
Then Sunday is 4 weeks until the Nations Tri in DC. This will be the first time I've done this event, too. Should be fun - especially since I'm going to see Toby Keith the night before! I plan to get lots of sleep in the week leading up to the race though, so the little sleep the night before should not be too much of a problem. Besides, don't they say that the sleep two nights before is more important? I'm a little concerned about the logistics of Nations, not so much racking my bike the day before as I've done this before for other races, but getting down there race morning. Maybe I'll make my son drive me and drop me off...then I can call for a ride home. Or something. I'll figure it out!
Oh, and the Columbia Triathlon registration opens on September 8th! I doubt it will be a Team Z race, but I would like to do it anyway as for the 2010 race season I plan to focus on Sprints and Olys and work on my 5K time. It will be a huge challenge to ride (and run) that course hard.
TGIF!
Wednesday, August 5, 2009
Race Report: Ironman USA
Well, I actually did it – I completed the Ironman USA race in Lake Placid, New York on Sunday, July 26, 2009. It was a FANTASTIC day, though rather L-O-N-G! There was a 17 hour time limit (as well as individual time limits within each discipline) and I cut it pretty close – it took me 16 hours, 42 minutes, and 5 seconds. Whew! There were 100 women in my age group – I was 85th and 4 others came after me; another 11 did not finish. Overall I was 2031, with 20 people after me. Overall, 207 people did not finish.
All in all, I had a BLAST and would definitely do another one – I am thinking 2011! I think I was smiling the entire day.
This race report is rather L-O-N-G as well, but it will not take as long as the actual event did!
As someone mentioned, I should try to shave some time off my transitions between the swim to bike and the bike to run – especially from the swim to bike. This will all be explained!! The breakdown of all the splits is in the chart at the very bottom. And I had a total transition time of over 20 minutes!
Sunday – race morning: I wanted to leave for the race site, by 5:00 AM – I got my coffee and Jeff and I grabbed my remaining stuff and headed out. Jeff dropped me off as close as possible, and… It. Was. Chaos! I got body marked – she wrote very neatly! Then it was into transition to finalize things. I did not have my own pump and borrowed a teammate’s pump and promptly deflated my front tire. CRAP. A nice guy was filling his girlfriend’s tires and he filled mine for me. Thank goodness! I probably would have freaked if I’d had to have the bike techs do it. I got my nutrition loaded then headed off to the Team Z tent for THE final preps!
On my way to the tent it started drizzling. Hmm… Once there I realized I forgot to put something in my bike bag…back to transition I went. Once back at the team tent it was time to get suited up. In my wetsuit that is. I was halfway dressed and then it was time for the team pre-race photograph. After the photos were taken I finished putting the wetsuit on and then Jeff showed up. Yay! I was a bit worried because I had not seen anyone and really wanted to before I left to go to the water. At this point I was getting emotional. But I got over it and continued on to the lake with Carol. It was nice to have a buddy to hang with before the start. We finally got into the water and were somewhat close to the front to the left, near the cable line. We also saw a couple of other Team Z peeps in the water. It was nice to see familiar faces!
Swim (2.4 miles): The countdown started and then we were finally off! This was like no other swim I’d ever experienced – it was like I was in a washing machine! I was getting quite jostled around. Even though this was a calm lake, remember, I was with around 2200 of my closest friends, and we all started in the water together. At some point during the first loop, down around the turn around I realized I had LOST my heart rate monitor – it had fallen off in the water. Needless to say I was heartbroken – it was brand new… Major bummer as I needed it for the bike! But, I realized I had a long day ahead of me and had to let it go... So after stressing for a bit on the first return I calmed down. I was finally near the shore and it was time to exit the water and begin the second loop. I forgot to check the clock at this point so I glanced at my regular watch, which funnily enough had almost come off, too, and saw my time was 33 something and was pretty surprised – that was much faster than I expected. I think I had gotten pulled along quite a bit. Love the draft! I remember that “Livin’ on a Prayer” was playing at this point…I remember singing the chorus to myself “Whoa, you’re halfway there…” and I was – halfway through the swim that is. On the second loop I had some open water around me, but not much. After the turn around I managed to find someone swimming at the same pace and took advantage of a nice draft for quite a bit of the last leg. Out of the water and off to a wetsuit puller then a nice long run to transition. Here I saw my own personal support group with their awesome sign (thanks, Lisa!) Final swim time: 1:10:10
Transition 1 – swim to bike: OK, I had worn my swim suit under my wetsuit. As I knew this would be a long day I thought I would take advantage of being able to completely change clothes between each leg of the race. So I grabbed my swim to bike bag and headed into the women’s changing tent. There were no free volunteers so I just found some open space and started to prep for the bike ride. It IS hard to put on bike clothes when damp! I did remember the body glide for chaffing, too. Finally time to leave the tent and I managed to get a volunteer to return my bag to transition. Last stop was sunscreen application – by Keri! She was there volunteering and to support her friend and my teammate, birthday girl Holly. Oddly enough, I had actually met Keri a couple of years before at the local July 4th Triathlon I do each summer with the JCC Masters Swimmers at the Annandale Swim & Tennis Club. Small world! It was good to see a friendly face! And there, when I got out of the tent was a nice man patiently waiting for me holding my bike. I walked through transition to the bike start… Total T1 time: 13:36 (hahahaha)
Bike (112 miles): Well, the goal for the bike was to stay in Zone 2 as best as I could. However, without a heart rate monitor I was going on perceived effort, which can be hard on such a hilly and long course. So, I probably should have taken the first of my two 56 mile loops of the course even slower than I did – to save a little more for the second loop. Oh well, the bottom line is I finished – and I finished it all! So, I proceed out of town and up the first hill. I tried to go slow…and I was passed by many people. I think I saw Paul and Kate somewhere along here, and Roy. I forget who else. Finally, I made it to the top where the nice descent into the town of Keene begins. According to my bike computer my max speed on the first loop was 39.8. That was a first for me! I had a blast on the descent! Continuing on, all is uneventful and going well. Things are a bit slow heading into Jay and Wilmington. I see Joanna here and wish another Ironman birthday person a happy birthday. This time I make the correct turn onto the out and back and see Team Z Support Crew! I see more Z people going to and from the turn around. Back by Team Z and onto the last 11 miles to town. Somewhere along here I ‘feel’ something funny. I kept checking my rear tire. I had already had rear tire issues leading up to this day and changed out the rear tire twice. I finally get off my bike after a man passed me and said he thought I had a flat. I checked, and yes, my tire was not like it had been earlier that day. I decided I would try to inflate it some and see how long it held. I was really hoping to have help – a support vehicle or something. So I did that and got back on and pedaled some more. Saw more Team Z Support Crew! I had to stop again and inflate the rear tire some. I decided that regardless, I would stop at special needs to go to the bathroom AND change the tube. I made it up the last hills before the turnoff to get back to Mirror Lake Drive – the last part of the course – and I just have to say it is so nice those hills are marked so you have somewhat of an idea how much father to go – and finally arrived at special needs. While I was in special needs the overall leader blew through here! Boy, was he fast!! I also saw teammate Carol here! Melody was here cheering with Iwan’s mom, too! I actually did get assistance from race support people here. To make a long story short, the rear tire had a big staple in it so we used my spare tire that I was thankfully carrying. Replaced the tube and tire and got inflated and finally got going! Down the last part of Mirror Lake Drive and past the Team Z tent and the thousands of screaming fans…well, ok, many folks were cheering as I started the second loop… Repeat of above except a fly took a ride on my bike computer and his friend decided to bite me on the butt… then I had one land on my chest. Those fly bites hurt! I was definitely moving slower up the first part of the second loop – not sure if it was by choice or not. It was warmer now, too. Then, during the downhill into Keene a bee of some sort flew into me and stung me. That really hurt! As I write this – 10 days after the fact – I can still see where the stinger went in AND I still have a red mark about the size of a quarter surrounding the stinger mark! Nasty little bugger! Speaking of the descent into Keene, here my bike computer shows a maximum speed of 41 – so a new high for me! That makes two in one day! I actually had a harder time I think during the final climb back into town. Though my split shows a faster time…On the first loop I was actually stopped for a bit – three times – due to the flat tire and the subsequent tire change. Anyway, I FINALLY got back down to Mirror Lake Drive, through the crazy fans and the Team Z area and back to transition. I handed off my bike and then went and picked up my bike to run bag and found my way to the women’s changing tent yet again. As for nutrition, I ate every 30 minutes and used Heed then Gatorade alternated by water for the duration. This plan worked well. Final bike time: 8:28:35
Transition 2 – bike to run: Now this time was a little bit quicker, but there is much room for improvement. First, I was very emotional in the tent – I think I was so excited to be off the bike and happy to finish under the cutoff time. Again I went through nearly a complete change of clothes but this time had assistance. They were so nice. I got sunscreened up again as well. The nice volunteer took care of putting all my used stuff back in the back and putting it back for me. On to the run… Total T2 time: 9:41 (see, a little better)
Run (26.2 miles): Leaving transition I saw my friends/family again. Yay! I started off jogging slowly and someone from Team Z cheered me, though I’m not sure who it was. I had planned to use my regular watch to do 5 minute run/1 minute walk cycles and walk the hills and aid stations. This is how I handled all of my long runs during the latter part of training. However my dual timers were not working. It was probably just operator error. Eventually, just by watching the time I did my best to walk/run and was having some success with this. Anyway, I was off regardless. I saw many Team Z people along the way: racers, volunteers, and support crew. I yelled out encouragement when I could and I got lots of encouragement back. In particular, on my return during the first loop – Iwan came all the way across the road to slap hands. That was awesome! However as I got towards the end of the first loop it was harder to run. Also, during the first section of the first loop I had to use the port of potty three times. I thought I was hydrating enough. I could not eat much though – orange slices were about it, and could only drink water and chicken soup broth. The orange Gatorade was not working (though the lemon-lime on the bike was fantastic). Coke was not working, either. I was with Carol at/around the turn around and we stopped at special needs together. Here she gave me a mint because I was getting quite parched and had a bit of stomach upset. The mints unfortunately did not work. Past Team Z again! I think while passing through the middle of town on the hill I saw Melody from Team Z and Iwan’s mom. Melody was always very positive! Anyway, the second loop was then much harder than the first. Only it was not my legs but (mostly) my breathing. Every time I tried to run it would hurt to breathe. I also had a bit of tingling in my arms – a reminder of and similar to when I had a problem with a disc in my neck. I finally just decided to power walk and was on a mission! I stopped to use the port o potty once on the second loop – in the dark. Thank goodness for glow sticks! I was getting passed a bit but everyone was so encouraging! I passed a few people myself. Someone, and I am not sure who, had even put in a message for me at Inspiration Station, or whatever it is called. When I went over the timing mat on both loops I had a personal message – that was nice – but especially on the second loop! I did try to jog a few times but was always just uncomfortable. I was thrilled when I saw the turn off by the horse show grounds. I was getting closer! Of course, this was the start of some uphill action… then a bit more into the center of town. I finally got to the turn for the last out and back – on past the Team Z tent. Folks were telling me to try to run – so I did. A little. I saw Jeff here, and then my son Patrick and my friend’s son Tyler and a huge mass of folks at Team Z. That was a trip! They were playing “YMCA” at this point, and I even got into the action myself. I saw my teammates coming towards me, too, so I knew the turn around was not far off. I made it to that last turn around and could hear the announcer. Someone made me an offer to sit for a while; I opted to keep moving forward. LOL I saw Patrick and Tyler again, right after the Team Z crowd – they walked then ran with me to the entrance of the oval. Once in the oval I found Jeff and said hello. Here I made the FINAL turn and ran under the finisher’s arch! First time Ironman, Gina Welc from Annandale, Virginia. Gina. You. Are. An. Ironman! Final run time: 6:40:03
Finish: The finish was absolutely incredible – coming through the finisher’s chute (which was on the Olympic speed skating oval) was like nothing I would have imagined! The crowds were so amazing. I slapped hands with everyone one I could along the left. After I crossed the line I of course got emotional again. For the third time. Don’t things come in three’s anyway? I got hugs and some nice volunteers gave me a finisher’s medal, a finisher’s hat, and a finisher’s T-shirt. It was FABULOUS! Total time: 16:42:05
Post finish: I went to get my bike while Jeff got my transition bags. I was waiting for the volunteer when Jeff came back and while they were playing the song “Ironman” here we got to witness on the big screen the last finisher come in at 17:00:00. It was so inspiring to witness that – I’m glad I was there for the very end.
Jeff, the boys, and my good friend Lisa and her family were all there to witness this and support me. They all had a grand time and were pretty inspired themselves by the entire event and by the support of Team Z. And even though I had some rough patches during the day, I think I was smiling a lot of the day! My thanks go to everyone associated with Team Z who made my first Ironman experience so wonderful and of course Coach Ed’s leadership. I am so happy to have found such a great group of people to train with. Thanks to my family for putting up with me and for my friends for coming along for the ride!
--
Gina
All in all, I had a BLAST and would definitely do another one – I am thinking 2011! I think I was smiling the entire day.
This race report is rather L-O-N-G as well, but it will not take as long as the actual event did!
As someone mentioned, I should try to shave some time off my transitions between the swim to bike and the bike to run – especially from the swim to bike. This will all be explained!! The breakdown of all the splits is in the chart at the very bottom. And I had a total transition time of over 20 minutes!
Sunday – race morning: I wanted to leave for the race site, by 5:00 AM – I got my coffee and Jeff and I grabbed my remaining stuff and headed out. Jeff dropped me off as close as possible, and… It. Was. Chaos! I got body marked – she wrote very neatly! Then it was into transition to finalize things. I did not have my own pump and borrowed a teammate’s pump and promptly deflated my front tire. CRAP. A nice guy was filling his girlfriend’s tires and he filled mine for me. Thank goodness! I probably would have freaked if I’d had to have the bike techs do it. I got my nutrition loaded then headed off to the Team Z tent for THE final preps!
On my way to the tent it started drizzling. Hmm… Once there I realized I forgot to put something in my bike bag…back to transition I went. Once back at the team tent it was time to get suited up. In my wetsuit that is. I was halfway dressed and then it was time for the team pre-race photograph. After the photos were taken I finished putting the wetsuit on and then Jeff showed up. Yay! I was a bit worried because I had not seen anyone and really wanted to before I left to go to the water. At this point I was getting emotional. But I got over it and continued on to the lake with Carol. It was nice to have a buddy to hang with before the start. We finally got into the water and were somewhat close to the front to the left, near the cable line. We also saw a couple of other Team Z peeps in the water. It was nice to see familiar faces!
Swim (2.4 miles): The countdown started and then we were finally off! This was like no other swim I’d ever experienced – it was like I was in a washing machine! I was getting quite jostled around. Even though this was a calm lake, remember, I was with around 2200 of my closest friends, and we all started in the water together. At some point during the first loop, down around the turn around I realized I had LOST my heart rate monitor – it had fallen off in the water. Needless to say I was heartbroken – it was brand new… Major bummer as I needed it for the bike! But, I realized I had a long day ahead of me and had to let it go... So after stressing for a bit on the first return I calmed down. I was finally near the shore and it was time to exit the water and begin the second loop. I forgot to check the clock at this point so I glanced at my regular watch, which funnily enough had almost come off, too, and saw my time was 33 something and was pretty surprised – that was much faster than I expected. I think I had gotten pulled along quite a bit. Love the draft! I remember that “Livin’ on a Prayer” was playing at this point…I remember singing the chorus to myself “Whoa, you’re halfway there…” and I was – halfway through the swim that is. On the second loop I had some open water around me, but not much. After the turn around I managed to find someone swimming at the same pace and took advantage of a nice draft for quite a bit of the last leg. Out of the water and off to a wetsuit puller then a nice long run to transition. Here I saw my own personal support group with their awesome sign (thanks, Lisa!) Final swim time: 1:10:10
Transition 1 – swim to bike: OK, I had worn my swim suit under my wetsuit. As I knew this would be a long day I thought I would take advantage of being able to completely change clothes between each leg of the race. So I grabbed my swim to bike bag and headed into the women’s changing tent. There were no free volunteers so I just found some open space and started to prep for the bike ride. It IS hard to put on bike clothes when damp! I did remember the body glide for chaffing, too. Finally time to leave the tent and I managed to get a volunteer to return my bag to transition. Last stop was sunscreen application – by Keri! She was there volunteering and to support her friend and my teammate, birthday girl Holly. Oddly enough, I had actually met Keri a couple of years before at the local July 4th Triathlon I do each summer with the JCC Masters Swimmers at the Annandale Swim & Tennis Club. Small world! It was good to see a friendly face! And there, when I got out of the tent was a nice man patiently waiting for me holding my bike. I walked through transition to the bike start… Total T1 time: 13:36 (hahahaha)
Bike (112 miles): Well, the goal for the bike was to stay in Zone 2 as best as I could. However, without a heart rate monitor I was going on perceived effort, which can be hard on such a hilly and long course. So, I probably should have taken the first of my two 56 mile loops of the course even slower than I did – to save a little more for the second loop. Oh well, the bottom line is I finished – and I finished it all! So, I proceed out of town and up the first hill. I tried to go slow…and I was passed by many people. I think I saw Paul and Kate somewhere along here, and Roy. I forget who else. Finally, I made it to the top where the nice descent into the town of Keene begins. According to my bike computer my max speed on the first loop was 39.8. That was a first for me! I had a blast on the descent! Continuing on, all is uneventful and going well. Things are a bit slow heading into Jay and Wilmington. I see Joanna here and wish another Ironman birthday person a happy birthday. This time I make the correct turn onto the out and back and see Team Z Support Crew! I see more Z people going to and from the turn around. Back by Team Z and onto the last 11 miles to town. Somewhere along here I ‘feel’ something funny. I kept checking my rear tire. I had already had rear tire issues leading up to this day and changed out the rear tire twice. I finally get off my bike after a man passed me and said he thought I had a flat. I checked, and yes, my tire was not like it had been earlier that day. I decided I would try to inflate it some and see how long it held. I was really hoping to have help – a support vehicle or something. So I did that and got back on and pedaled some more. Saw more Team Z Support Crew! I had to stop again and inflate the rear tire some. I decided that regardless, I would stop at special needs to go to the bathroom AND change the tube. I made it up the last hills before the turnoff to get back to Mirror Lake Drive – the last part of the course – and I just have to say it is so nice those hills are marked so you have somewhat of an idea how much father to go – and finally arrived at special needs. While I was in special needs the overall leader blew through here! Boy, was he fast!! I also saw teammate Carol here! Melody was here cheering with Iwan’s mom, too! I actually did get assistance from race support people here. To make a long story short, the rear tire had a big staple in it so we used my spare tire that I was thankfully carrying. Replaced the tube and tire and got inflated and finally got going! Down the last part of Mirror Lake Drive and past the Team Z tent and the thousands of screaming fans…well, ok, many folks were cheering as I started the second loop… Repeat of above except a fly took a ride on my bike computer and his friend decided to bite me on the butt… then I had one land on my chest. Those fly bites hurt! I was definitely moving slower up the first part of the second loop – not sure if it was by choice or not. It was warmer now, too. Then, during the downhill into Keene a bee of some sort flew into me and stung me. That really hurt! As I write this – 10 days after the fact – I can still see where the stinger went in AND I still have a red mark about the size of a quarter surrounding the stinger mark! Nasty little bugger! Speaking of the descent into Keene, here my bike computer shows a maximum speed of 41 – so a new high for me! That makes two in one day! I actually had a harder time I think during the final climb back into town. Though my split shows a faster time…On the first loop I was actually stopped for a bit – three times – due to the flat tire and the subsequent tire change. Anyway, I FINALLY got back down to Mirror Lake Drive, through the crazy fans and the Team Z area and back to transition. I handed off my bike and then went and picked up my bike to run bag and found my way to the women’s changing tent yet again. As for nutrition, I ate every 30 minutes and used Heed then Gatorade alternated by water for the duration. This plan worked well. Final bike time: 8:28:35
Transition 2 – bike to run: Now this time was a little bit quicker, but there is much room for improvement. First, I was very emotional in the tent – I think I was so excited to be off the bike and happy to finish under the cutoff time. Again I went through nearly a complete change of clothes but this time had assistance. They were so nice. I got sunscreened up again as well. The nice volunteer took care of putting all my used stuff back in the back and putting it back for me. On to the run… Total T2 time: 9:41 (see, a little better)
Run (26.2 miles): Leaving transition I saw my friends/family again. Yay! I started off jogging slowly and someone from Team Z cheered me, though I’m not sure who it was. I had planned to use my regular watch to do 5 minute run/1 minute walk cycles and walk the hills and aid stations. This is how I handled all of my long runs during the latter part of training. However my dual timers were not working. It was probably just operator error. Eventually, just by watching the time I did my best to walk/run and was having some success with this. Anyway, I was off regardless. I saw many Team Z people along the way: racers, volunteers, and support crew. I yelled out encouragement when I could and I got lots of encouragement back. In particular, on my return during the first loop – Iwan came all the way across the road to slap hands. That was awesome! However as I got towards the end of the first loop it was harder to run. Also, during the first section of the first loop I had to use the port of potty three times. I thought I was hydrating enough. I could not eat much though – orange slices were about it, and could only drink water and chicken soup broth. The orange Gatorade was not working (though the lemon-lime on the bike was fantastic). Coke was not working, either. I was with Carol at/around the turn around and we stopped at special needs together. Here she gave me a mint because I was getting quite parched and had a bit of stomach upset. The mints unfortunately did not work. Past Team Z again! I think while passing through the middle of town on the hill I saw Melody from Team Z and Iwan’s mom. Melody was always very positive! Anyway, the second loop was then much harder than the first. Only it was not my legs but (mostly) my breathing. Every time I tried to run it would hurt to breathe. I also had a bit of tingling in my arms – a reminder of and similar to when I had a problem with a disc in my neck. I finally just decided to power walk and was on a mission! I stopped to use the port o potty once on the second loop – in the dark. Thank goodness for glow sticks! I was getting passed a bit but everyone was so encouraging! I passed a few people myself. Someone, and I am not sure who, had even put in a message for me at Inspiration Station, or whatever it is called. When I went over the timing mat on both loops I had a personal message – that was nice – but especially on the second loop! I did try to jog a few times but was always just uncomfortable. I was thrilled when I saw the turn off by the horse show grounds. I was getting closer! Of course, this was the start of some uphill action… then a bit more into the center of town. I finally got to the turn for the last out and back – on past the Team Z tent. Folks were telling me to try to run – so I did. A little. I saw Jeff here, and then my son Patrick and my friend’s son Tyler and a huge mass of folks at Team Z. That was a trip! They were playing “YMCA” at this point, and I even got into the action myself. I saw my teammates coming towards me, too, so I knew the turn around was not far off. I made it to that last turn around and could hear the announcer. Someone made me an offer to sit for a while; I opted to keep moving forward. LOL I saw Patrick and Tyler again, right after the Team Z crowd – they walked then ran with me to the entrance of the oval. Once in the oval I found Jeff and said hello. Here I made the FINAL turn and ran under the finisher’s arch! First time Ironman, Gina Welc from Annandale, Virginia. Gina. You. Are. An. Ironman! Final run time: 6:40:03
Finish: The finish was absolutely incredible – coming through the finisher’s chute (which was on the Olympic speed skating oval) was like nothing I would have imagined! The crowds were so amazing. I slapped hands with everyone one I could along the left. After I crossed the line I of course got emotional again. For the third time. Don’t things come in three’s anyway? I got hugs and some nice volunteers gave me a finisher’s medal, a finisher’s hat, and a finisher’s T-shirt. It was FABULOUS! Total time: 16:42:05
Post finish: I went to get my bike while Jeff got my transition bags. I was waiting for the volunteer when Jeff came back and while they were playing the song “Ironman” here we got to witness on the big screen the last finisher come in at 17:00:00. It was so inspiring to witness that – I’m glad I was there for the very end.
Jeff, the boys, and my good friend Lisa and her family were all there to witness this and support me. They all had a grand time and were pretty inspired themselves by the entire event and by the support of Team Z. And even though I had some rough patches during the day, I think I was smiling a lot of the day! My thanks go to everyone associated with Team Z who made my first Ironman experience so wonderful and of course Coach Ed’s leadership. I am so happy to have found such a great group of people to train with. Thanks to my family for putting up with me and for my friends for coming along for the ride!
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Gina
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