Tri Season Underway: Tradition Triathlon

I must say I have been excited to start triathlon season.  First race out was Tradition Triathlon, a sprint in Mississippi.  It was a team race as well, with almost all of the women on our team racing.  The great thing about my new team is the women are FAST.  I am way down the totem pole...small fish in a big pond.  It is inspiring, and I am thankful to be on such a good team.  I knew the race would be tough, and honesty I know that overall placings are just not going to be the norm for me anymore.  So, I am finding my way as an aging triathlete, just setting my own, new goals.  

My main goal was to back my run.  I did a 5k about a month ago, and I ran the fastest time I had in years with no specific run training over the winter.  That excited me.  Maybe my run is coming back a bit?  Spoiler alert, it really didn't.  

Swim 7th female:  It always seems fine, but when I get the garmin data, I am way off course every time compared to everyone else.  I can't figure it out as I think sighting is something I am good at.  Thank gosh for wetsuit strippers at this race because I have had a lot of trouble getting my wetsuit off.  Otherwise it was uneventful.  

Bike 1st female:  1st!!!  Yes!!!  My bike is coming back!  I credit most of this to eliminating my back pain from last year.  I didn't train many miles over the winter, so I think so much of my bike was just about consistency, lack of pain, and....position.  I have been listening to a lot of Matthew Bottrill podcasts lately and have decided to focus on staying as tucked in as possible.  Why not?  Why not work on aero drills?  I need to take speed where I can get it.  I am not low on my bike as I still baby my back a bit, but I spent the race really keeping my head and shoulders in a good position.  Maybe over time I will drop the front end a little more.

I came out of transition and immediately I had a teammate pass me.  This is a girl that has beaten me most of the time we race together, so I just decided to gather myself and race!  I passed her back, got on the course, and just went for it.  

And this is me coming into transition and looking at the guy yelling at me I could not turn here!  I thought it was the bike in area, but it wasn't.  I had to go around.  I lost some time not knowing the transition and course, so PSA...study your bike out and ins!

 

Run 7th female:  It was not the run I wanted in some ways.  I started off trying to get in a gel.  I had wanted to take a gel on the bike, right before the run so I didn't have to worry about it running.  But, I wasn't able to get the gel opened on the bike.  So, I grabbed an extra gel in transition and started running.  But, what I think I would like to do next race is eliminate the gel on the run.  I need all of the focus on forward propulsion and just can't have any distractions.  

So, I run, fumble around taking in a gel, and start with an 8:30 something mile.  I am not even really focusing on pace, which maybe was a mistake because I think I am going for it.  But the next mile I get to 7:40, and it is more uphill. Same with the 3rd mile.  So, I just had a bad first mile- a 50 second difference is just yikes.  I mean, that is too much.  It was the gravel, the gel, my inability to start off quicker, etc, etc. 

I can see that most of my teammates are running incredibly well and they are in a different league.  I try to hold off of the women behind me.  I also realized with this race it is time for me to start further up in the swim TT start.  I am too far back in the swim start, and that prevents me from having people to run with and push with on the run.  

Finish:  6th Overall Female and 1st Masters... 2 seconds out of 5th and 6 seconds out of 4th.  

And you know, I felt pretty frustrated with my run at first.  I was grumpy.  If I could run with the rest of the women, I would be placing much higher.   If I could have just been about 8 seconds faster, I would have moved up a couple of places.  My swim and bike are there, but my run just sends me backwards. 

But then, I realized that I am doing great!  Everything is such a process and it isn't perfect.  After so much time off, I am just re-learning the sport, setting new goals, and learning to meet my body where it is and maybe develop some new tactics.  So, my frustration with my run was honestly replaced with gratitude.  It gives me more to work on, and I will continue to just be consistent.  There is always something to learn and something to work on.  It is what makes this sport great!  The years off, although didn't seem like a good thing at the time, maybe have been a big blessing because I am so happy to be back.  

My team did amazing, putting 8 women in the top 10.  It is so refreshing to be around women that love this sport as I do.  

On to the next race- Crawfishman Tri in a few weeks.  My goal will be simple- go faster on the same course than I did last year.  

xo

Last Race of the Year/December: Florida 70.3

I haven't been sure if I had the ability or time to return to long course racing, but somewhere towards the end of the summer I just needed a different challenge.  I was stagnant in my sprint racing, and while I was enjoying it, I also just didn't see myself improving if I continued to do what I was doing.  I kept looking at the 70.3 race calendar, even though I was not remotely in shape to do one.  I kept coming back to Florida 70.3.  It would be in December, so it would be on the cooler side.  😏 (not true).  I would also get a couple of months of cooler weather for training in Nola.  (maybe not cool, but they were better.)  I could drive there, which is a huge bonus.   I thought, this is a good way to end the year.  Let's give it a try. 

I asked a good friend of mine, Jeff Fejfar, to help me the last 2 months get ready to just show up healthy and ready to complete the distance.  It was a big ask and I didn't give him a lot of time.  I also didn't have a power meter, a really great bike trainer, a bike that fit, good pool access, etc, etc.   As a coach, I realize how challenging this was to ask of someone.  But, he was a great listener and willing to work with me where I was.  He has known me for a long time, and I think he was pretty shocked to see my starting point which was well below what he expected.  I was also slow to grow, which was a little tough too.  But, by the time the race came, he felt pretty confident I would have a good race, whatever that meant.  He said, " You're in a better place than you think."

Dave took this picture when I wasn't paying attention.  He loves it and says I looked so focus and strong.  But, I clearly remember thinking at this moment that I forgot...again...to look at the number of buoys on the swim course.  Ha!  

Swim 39:42:  My slowest swim ever- wetsuit or not.  I looked at my watch, saw the time, and thought...well, oh well.  I did the best I could.  I was a little disappointed, but I also know swimming owes me nothing.  Overall, the swim was fine.  I need more practice in my wetsuit, as I did feel restricted.  I am generally a pretty straight swimmer, but I think I struggled a little bit to stay on course.  But, nothing big happened.  Honestly, it was one of the nicest swims I have ever had as far as very little contact with others.  I just have been very slow in the pool and can only go a maximum of 2 x per week due to work, and the lack of swimming showed this year.  

I got out of the water, and for the first time ever Dave gives me a split!  Like he was actually paying attention and caring!   He tells me he thinks I am in the top 10 AG, which is exciting.  I never really know where I am in a race so that was a nice little motivator.  I struggle to get my wetsuit off, again.... but I feel pretty happy and ready to go ride.  

Dave...actually paying attention to the race and finding me in transition.  It only took 15 years! 

Ride:  2:40:38.  One of my slower bike splits, but I was happy.  I really felt like I could not have asked for anything more. My main concern was my back.  I have had intense back pain all year, which has really limited my training.  I got another fit literally right before the race, and changed the saddle a week out.  It was a huge risk.  I could really be miserable out there since I hadn't tested the set up.  But, I was so fortunate that the changes I made last minute worked in my favor.  I felt good out there and had just the tiniest back discomfort, which was completely manageable.  I felt strong and smooth.  I didn't pay attention to pace and didn't know my overall time, but I just made sure to check from time to time that my HR was in a reasonable place. That's it!  No power or pace, just RPE and HR checks.  

It is a one loop course that is pretty much just easy rollers.  The streets are perfect compared to where I ride, and the wind was nothing compared to what I ride in every day.   So, I was really enjoying myself.  I saw very little drafting.  (But I later found out the race, even though sold out, had a smaller field.  So, maybe that was the difference?). Actually everyone on the course was great.  Guys would give me compliments when I passed them.  I would cheer on other women as I came through.  To be honest, I just had such a positive experience here.  I have been in so many races where I have yelled at guys for drafting.  That just didn't happen to me here.  

I think I got my fueling right (maybe about 600 calories in fluid and 400-500 in gels and 200 in blocks.  So approx 1200-1300/400 hr).  No issues there.  But, I did notice the heat was coming on, so I knew I needed to get off of the bike soon and start the run as soon as I could.   

Run:  1:55:08.  This is also my second slowest run ever, but I wasn't totally aware of that as I just didn't look at overall time.  As I went out onto the run, I knew the heat would get some people.  A guy that came off the bike with me just took off, and I noticed that and realized there was no way I could do that.  My run has been suspect, and I can't pretend it is any better than it is.  I settled into an effort that seemed to be something I could hold the whole race, which was around 8:50 to 9-ish pace.  (Jeff had thought I would be faster than that- more like 8:20 pace based on training, but I just had a feeling with the years off and the heat that I would be on the slower side). 

 

For those of you that know Florida 70.3, you know it is not flat like advertised.  You almost immediately go up 2 big hills in the first 1.5 mile.  Most people were walking, but I made sure to run/jog the whole way.  It is really a mental thing for me, and I have a rule of no walking unless I need to in order to get nutrition.  

By mile 3, I really needed to use the bathroom.  I knew I had to diarrhea...something that has plagued me in long distance racing for every single ironman and maybe 50% of 70.3s I do.  I am not sure if the issue comes from the drink mix, the blocks, or just general stomach upset with a big effort.  I get it when I do longer runs and harder efforts in training too.  This time I got to a porta potty maybe around mile 4, lost just 1 minute in there, and felt 100 x better and ready to run again.  

The course is 2 loops and pretty open with very little shade.  Temps were 85, which is not as hot as a summer race, but certainly isn't ideal.  I did all of the ice tricks...ice in hands and ice down my top whenever I could get it.  I wasn't catching any girls, and by the time I hit loop two, it was impossible to figure out who was on loop 1 and loop 2.  (Something ironman could easily improve in the USA by doing arm bands like they did at IM Wales).   I did pass the guy that blew past me at mile 1, and I could see many people cramping and slowing.  I really think these long distances are interesting.  The really, really strong runners just gobble up these courses.  The people that aren't quite as strong and get their pacing wrong just explode.  You really have to know who you are and your capabilities.  

As I approached the 2nd lap, I was ready to see Dave and get some cheers.  I really needed some.  I was slow and tired.  I looked for him for a mile, thinking maybe he was just waiting for me a bit further up the road.  I just knew a smile and a "good job...keep going!" would make the 2nd loop great.  Well, the little stinker...my only cheerleader...wasn't there.  He didn't realize the course was two laps.  So, I started my 2nd lap thinking..."He only had one job...."

I didn't get any faster, but I didn't slow down.  I staved off cramps and made it to the finish with a pretty steady effort.  The course was a tiny bit short and seemed to be about 12.9 miles when I compared everyone's Garmin data.  Not that I was complaining, because I was really ready to be done. 

One thought I remember having on the run course is that I only need to do one of these a year.  At least in my current condition, that is all my body could probably tolerate.  I also wondered how I ever did ironman, and how I ever ran ironman marathons faster than how I was running this half.  How did my body do that?  I told myself my ironman days may be over and a half may be all I do going forward.  We will see if I stick with that.  

Finish time:  5:22:09.  My second slowest half ironman time ever, but one that I am proud of because it was very steady.  I went in with ZERO expectations.  I told Dave to really cheer me on if I was at the bottom of my AG, because I felt like that was a real possibility.  I knew there was very little chance I would be competitive based on my results from the prior months.  To be honest, I just didn't want to embarrass myself.  

So, imagine my surprise to find out I was 3rd in my AG when I finished.  You can only race the course and conditions one the day, and you can only race who shows up on the day, and somehow my effort landed me near the top of my AG.  

To top off the unexpected award, I then got a 70.3 World Championship slot to St. George as they had 3 for my AG.  I guess I will now be training for another half IM next year.  

Cheers!  On to the 2022 races.  

River Roux Oly Distance Tri: October 2021

Another late one- but I want to get it down so I don't forget!

After 4 sprints this summer, I decided to try my hand at an Olympic distance race again.  I figure if I just keep racing, it will come back.  I also realized I was not feeling incredibly motivated at the sprint distance as my only carrot.  A couple of weeks prior to this race, I registered for Florida 70.3.  I am not sure why.  I have no clue why it appealed to me, other than it was in driving distance and at the end of the season which gave me a little more time to get in shape + not have to train in 100+ degree weather for every single session.  It was a scary goal.  So, an Oly was a good stepping stone.  

In another one of my hair-brained plans,  I woke up at 3:30am to drive to race because I am too cheap to get a hotel room the night before.  Doh!  I was tired this time around.  I may be getting a little too old for that.  

River Roux ended up being a TINY race.  I am not sure it is the effects of Covid or decreased tri participation in Louisiana in general, but the field was very small for such a nice Olympic distance triathlon.  

Swim:  We swam in the False River, which I was told used to be geographically a part of the Mississippi River way back when.  I thought that was pretty cool.  I absolutely love river swims too!  

Casey and I hung out before the race, and she is a real swimmer.  Of course she didn't warm up because she could swim with one arm and be faster than most of the field.  Well, I didn't warm up because I was too busy talking to her and that was a mistake.  For one, I didn't count the buoys to see how far down I needed to go before the turn buoy.  (ALWAYS look at the course prior!).  I also didn't put on my most tinted goggles, which was a mistake as I swam straight into the sunrise.  

So, I entered the water and couldn't see a thing for a huge portion of the race as it is a big out and back down the river.  Had I counted the buoys, I could have at least had an idea of when I was close to turning.  But, I didn't, and somewhere in the middle of the course I turned before I was supposed to.  I quickly figured out my mistake and figured I only lost maybe 50 yards.  Frustrating, of course. Mental note to up my pre-race game. 

Bike:  Again it was a nice out and back with flat roads.  The field was tiny, so I was really by myself most of the ride with very few people to chase near me.  I caught one girl coming back which was great, but I could just tell that I wasn't smooth or putting out my normal ride.  I am not comfortable on my bike and something about the fit isn't quite right. I can't put my finger on it, but I just can't generate anymore power, and it isn't a muscular or aerobic issue.  I know for sure after this ride I have to go have another bike fit.  Something is off. 

Run:  I hovered right about 8 to 8:10 min pace for the run.  It was not blazing hot out, although the run was really opened and exposed to the sun.  But, I felt like I could manage the heat on this day.  Several of the girls were way ahead of me.  The girl I passed on the bike passes me back at mile 1 (and ends up nabbing 3rd place).  I feel pretty happy with my run in that I am at least holding the same pace for the 10k as I was for the 5ks.  It still just feels incredible slow to me, and I envy the girls ahead of me floating in the 7s.  

What I do remember thinking during the run:  "my half ironman run pace will be around 9 minutes."  I think to myself, in equivalent heat, that will be my pace.  9 minutes will be "comfortable."  So now I know.  No heroics on 70.3 race day, even though I am 2 months out.   I know I still have time to train and gain run fitness, but realistically, I know if I can't run a sub 8 10k off of the bike, my half marathon pace will be slower than I want but I am at peace with that. 

The only run mistake I made on this day was not wearing socks.  The blisters started early and really made running tough.  My feet were torn up after the race.  I decided after today I would wear socks going forward for all distances.  I am just too old to have the pain.  (or too wimpy now...maybe age has nothing to do with it.)

I got some cool awards, including a gift card to a running store. Yippee!!!

Casey and I did not race head to head this race because we realized in other races we are constantly keying off of each other and it is distracting from racing others and ourselves.  But after this race, we realized we do need to race head to head.  I finished .8 seconds ahead of her for the OA Masters win and 4th OAF.  It is amazing how different our strengths are, yet again how closely together in time we finish.  So, we agreed that if we are really that close, we do need to be really racing each other.  Time trial starts in all of triathlon make racing hard these days, and I haven't seen a wave start or mass start race in years.  

Awards with my friends, Casey and Word.  Racing is more fun with friends :)