Ironman 70.3 St. George

Saturday, May 4, 2013

http://www.youtube.com/watch?v=BVMZ498swi8

     This was the inaugural year that Ironman decided to discontinue St. George as a full Ironman and make it into a 70.3. As a full Ironman it was an early season race, the most difficult course on the circuit, didn't sell out, and had the highest rate for DNFs. As a 70.3 it sold out quickly. I'm glad that as soon as it was announced as a half, I immediately spoke to Tim about the race (he raced the full) and decided to sign up. While I never did the full, I can't really compare, but this 70.3 course kicked major awesome ass. 

     We lucked out with the weather, an absolute perfect day (while it did get super hot on the run- it could have been WAY worse) so my opinion of the race might have been different. But this was the perfect first and last triathlon of my season. 

I signed up because it looked awesome and I wanted a challenge. Challenge and Awesome I got. 

      Post Ironman Wisconsin I said I was taking a break from full Ironmans and just wanted a destination half. Thanks to Jim Bruskewitz from Hammer Nutrition for writing plans to get me to and through the start line happy and healthy.

     Overall the race was a PR from Wildflower 2012 (the only race that I can slightly compare this to)

      While I am a "back of the pack-er" I really was trying to go for faster for this race- didn't quite get it, but it was an incredible day.
The breakdown:

Swim- 1:02:40

8 minutes slower than Wildflower. Temperatures were right around 60degrees- Cold, but manageable. I also lost about 3minutes from wrestling with my damn wetsuit- had peelers help me but should have just gone through the mats first and then gotten help. 
For the swim, I really got what I put in. I had training days where I would sit in the parking lot of XSport, trying to make myself go inside to do my swim workout, only to turn around and go home. Or even make it all the way into the pool, only to say, "yeah, no". I can't expect a much faster swim time if I'm not going to give it 100% of my effort.
This was one of the more physical open water swims that I've experienced. When waves would catch up to me, I would get kicked, slapped, and even pushed. I tried to keep up with my stroke and stay as straight as possible. I kept Marcia in my head trying to keep a "beat" so as not to slow down too much but trying to stretch out as much as possible too. 
Songs that popped up where everything from my ABCs to Godsmack's "I'm doing the best I ever did" to try to stay focused on my stroke and going buoy for buoy. Getting out of the water took a minute to get my head together. I later heard stories of other swimmers who were forced into medical tents due to hypothermia. An hour is a long time for anybody to be in the cold water, but the neoprene cap and ear plugs helped. 

Bike- 3:39:40 
Highlight of the course. Gorgeous day, tailwind, tough climbs, crazy fun descents. I have had different workouts this winter to build intensity, strength and speed on the computrainer and tried to mentally remember these work outs so that I could stay on top of it. The climbs were long and steady and snow canyon was tough but absolutely gorgeous. Lots of riders I passed were unclipped to walk their bikes up the hills so that gave me mini confidence boosters when I would keep on keeping on right past them. I believe there was about 3000+ ft of climbing or so. I'm still not as fast as I'd like to be, but I know this takes time, and I am willing to put in the effort. Having a 20min PR from Wildflower was encouraging, even with the tailwind at St. George. There were a few points when my muscles started to get pissed off at me and threatened cramping. I have experience with pulled muscles during events so was able to mentally shake it out. (probably a sign that my nutrition was off too.) 
Overall, great bike course. 


Run: 2:32:09
Most disappointed with my performance on the run. I had been putting the time and effort in and was hoping to be much stronger. The heat got to me and I didn't walk, but my slow shuffle might as well have been at a walking pace. This run truly kicked ass. The views were spectacular, reminding me of the scene in Forrest Gump were he tells Jenny, "It was so beautiful, I couldn't tell where heaven stopped and the earth began". But holy hard. The climbs were tough and despite my hill running this winter, I wasn't strong enough. I know the heat gets to me and slows me down. I tried to manage my nutrition on the bike so that I was getting enough but not too much. By the time I got to this run I was going aid station for aid station again. Pouring ice wherever I could to keep me cool and managing my electrolyte intake. Quite a few times the ideas of barfing or passing out seemed likely. The tough climbs and fast downhills had us earning each step to the finish. 



Overall....
-I wanted a difficult, fun, destination half this season. That's what I got- WIN
-Winter training mentally was tough. I had been on and off sick for 2 months and motivation was low. I'm glad I had this to look forward to- great decision to sign up for this race. 
-Fantastic weather- could have been WAY worse- WIN
-I'm not going to get faster in the water if I don't work on it (duh)- Lesson Reinforced.

PR for me, Sub 5 hours for Tim, 3rd in age group for DA. Good race for Danny too (not pictured)

-Saturday races are a fantastic idea.
-Destination races rock.
-Racing with friends makes it all the more fun. 
-I continue to feel blessed and grateful that I'm healthy and able to continue to participate in these events.
-I love endurance events

Top of Angel's Landing, Zion National Park

Post hike at the bottom of canyon in Zion National Park

For now, taking a break from triathlon. Looking forward to cycling camp in July and looking forward to getting my run way faster. I will qualify for Boston. Be it my next marathon, or the one after that, or after that....Now to decide which marathon to sign up for next.......

2013 ...trying for faster

After a few inconsistent months of training- I've slowly been back to routine. The end of the 2012 season finished with Wisconsin Ironman and was followed by drinking and eating. And not much training. 10extra pounds and three months later it's officially the 2013 season. 
Earlier in December I ran the 5K Santa Hustle because, why not? I was late, didn't have music, didn't have my watch- and ran a PR- at first I thought to have a fun jog but then got going at ran in under 25min- 24:57:88. 
This described the tone for wanting to do races that are 1. Fun. 2. Shorter. 3. Faster.
Communicating with my coach, I asked for less volume, but workouts to help with speed.
The plans have been great, but my ability to stick to them have been inconsistent.
I don't want to deviate, because then I won't know if they are working or not. 
Motivated now to stick to plans as much as possible, and throwing in occasional yoga and functional training when I can.
I feel like a normal person again, accepting invitations out and having a beer when I feel like it. 

First race of the season started off with another PR. Yay. I haven't done too many just 1/2 marathons, so really didn't know what to expect. The week started with a stomach flu that had me feeling worse than I did post Ironman. It wasn't long, but it drained me and I skipped workouts Mon-Wed- only a light jog on Thursday and I felt tired from the lack of nutrients. Felt almost 100% on Friday and Saturday just thought I would see how the morning went.
We had a few little logistical issues that had us starting the race a few minutes late (a trend I already need to stop) We spent the first 5K at a good clip- probably too fast, catching up and passing people so that we could settle into a pace. Again, forgot my watch, so was running only on perceived effort which was actually pretty good. 
My coach said to treat the first 11miles at 80%-85% and then go with whatever I have left to the end. We started to catch up with the 2:45 sign the 2:30 sign, the 2:10 sign... 
When we first started we didn't think breaking 2:00 would be doable. Once we got going- we decided to try to beat the 2:00 clock, even with the late start. 
At 11miles was able to pick it up, Saw the 2:00 balloons, caught them, then passed them. (This was right about the time Kelly Clarkson came on the set list with Stronger. Bonus. One of the better playlists yet. Have been reducing the music when I can, so fun to have it this morning. Everything from Tool's Aenema to Britney's Toxic kept me partying for this run) Trying to go all out from mile 11 to the end, but not able to go much faster then the pace I was at after I passed the balloons. Not having the watch at this point too just hurt the motivation. I was trying to pick it up and go on perceived effort. Saw the clock at the last stretch and was happy when I saw it read 1:59:30. Broke, two hours, even with the late start. Happy day. I am slowly getting to be faster. In the next years or so, Boston will be in reach! (Another focus for a different year) but happy to get chip time of 1:57:22- about a 9:01 pace.
The last few weeks, I've been doing my runs in the arboretum with more hills and Randy was right when he said that after a few weeks of hill intervals, run a flat course and you'll feel like you have little rockets in your ass! Not quite turbo speed but could feel faster. Going to hit the hills again next week. Swanny's girlfriend lives in LA and is running a marathon out in hilly Oakland and St. George is no flat run course, so as many hills as I can get, plus it's more fun. 
I'm finally learning how to "work hard" - getting to know my perceived efforts and focus within the difficult efforts and intervals to go faster for longer.
Countdown to May 4, 2013- St. George 70.3 has started.

The "polar plunge" was not exactly "polar" - A nice 50 some degrees had me shedding layers

Deuces! Broke 2 hours- PR for Vernie and Swanny

Santa Shuffle back in December