Rock N Roll Race Report

But first, we interrupt this program to bring you more important news. My little recovery run at Overton Park tonight delivered a great stalking opportunity for me: American Pickers from the History Channel! I made sure to first finish my run, but then I came back to give Frank a good, sweaty hug. Good times. Except I had the most un-cute running outfit tonight. Really? Ugh!

So, on to the race report.

Just to give you a glimpse into my mind prior to this race...this was my first half iron distance in 3 years. And, I had only completed 2 half iron distances ever. I knew I lacked experience. I also knew it was going to be very hot (high 90s and humid). I did not have time goals. Not a single time goal for any part of the day. I am still in triathlon limbo- not really sure what I can do or what paces are appropriate. While my body has recovered from surgery, I think I still sometimes have that mindset that I am injured and "just need to make sure to finish."

Swim: non-wetsuit. I went in the 4th wave with the age groupers. I started off slowly and didn't panic at all. Came out of the water in 35 minutes. No backstroking or freaking out- met my goal.

Bike: I just love this course. Within the first mile I was plodding up a hill at 9 mph, and I was so happy to not be racing on a flat course. This course is just so good at keeping it interesting. There is wonderful climbing, and fun descents. I never race with a computer, but on this day, I decided it would be a good idea to use my HR monitor and practice for my ironman. So, I used a mix of HR and RPE to keep me balanced. I felt great the whole time and never really felt like I was working. Most races I am pushing the pace to catch riders up ahead. My lack of experience in this distance helped me keep my riding enthusiasm in check. Overall, the ride felt easy and I never had a moment where I wished I was off of my bike. I finished in 2:40 in what felt like a pretty easy ride.

Run: Again, HR and RPE. I knew the run would be scorching hot, and I did not want to walk the back half. I also just do not have the recent experience to know what pace to expect when I run. I thought a good goal would be to just try to run the whole thing!

Out of transition I was running in the high 7s for the first couple of miles. I kept trying to slow down, but I felt slow and my HR was okay. But, if you look back over the results of this race in past years, very few women run super fast here. Anything in the 1:40s seemed to be a good run for this course, and I didn't think I fit in that category. I had this idea in the back of my mind that 1:40s were unrealistic for me, and I was hoping that maybe I could run a 9 minute pace and squeak in under 2:00.

But, the race went on and 5 miles in I felt great. I just held the same pace, really. There were a few miles that were a little slower when it was hillier, but I just tried to keep the same effort. I didn't focus on pace at all, I only focused on water, heed, ice, and towels. My whole run centered around keeping my body cool.

So, I had two girls ahead of me: Nina Kraft and another elite age grouper chick. And girls behind me, I guess. I was kind of in no-man's land, and since I didn't have a time goal at the start of the race, I really was just managing the run rather than pushing it. I don't think that was a bad decision. I really do lack experience, and just getting out there and putting together a bunch of good decisions seemed like a good goal.

(here is Nina Kraft's interview on the day. I must say, it is a little insulting to hear her talk about the heat. She had a friend go around the entire run course and give her extra water to drink and pour on herself to stay cool in between the aid stations. I just found this disturbing- she was so far ahead of all of the women...was it really necessary for her to get extra help? I thought you could not accept outside assistance. Believe me, we were all hot and thirsty, but we had to wait to get to the aid stations. I just felt a little mad seeing that happen over and over again on the run course.)

I had one mistake the whole day- I missed a gel somewhere around mile 8-9. By mile 10, I really needed one, and there was a gap in the aide stations right at the toughest, hottest part of the course. I had to wait from mile 9 to 11, but I got a gel and boom- I was right back on track.

My last mile was my fastest mile of the day- and I finished the run in 1:44- about a 7:59 pace. So, I guess I was running at the right speed since I was able to maintain it. And to think that just 3 months ago I ran an open half marathon in the nice cool weather just one mere minute faster. Hmm.

Anyways- I have many, many more thoughts on this race, but it is way past my bed time and I am truly tired. I finished in 5:03- a nice PR for me and completely unexpected, especially on a hilly and hot course. There is nothing that I would change about the race. It was a good crack at this distance, and I was glad to see I can work hard for 5 hours.