OMG…Chrissie Wellington is hysterical…

Chrissie’s Blog about Timberman 2008

30th Anniversary of Ironman? I didn't know...

Greg sent me a link to an article from one of the original Ironman athletes Henry Forrest...it's a great read... I'll recap the best part...the part I can relate most to:

"I didn’t get to pick up speed as I neared the transition area as I did during the swim. My legs just wouldn’t pedal any faster. I got off the bike, and my support crew was there. Some of the race officials were there too. “You’re doing great. Keep going. Looking good,” they were saying. “Yeah, right,” I thought. I felt like death sucking on a life saver. I didn’t think I had ever been that tired before. But I didn’t have to bike any more. Now I could run. But something was wrong with my legs! They didn’t want to run. They couldn’t run. They had been pedaling for so long and were so used to moving in circles that they still wanted to pedal. Had I ruined my legs? I was afraid that if I looked as uncoordinated as I felt, people would be “cracking up” watching it. It was a horrible feeling, but after a mile or so, it started to fade away. I realized I was getting my pace back. My stride was good."

I'll write more later on how we've actually been a part of the Ironman Revisted Race (if you click on results, look at the last name of the first individual) we got to walk in the shoes of the orginal athletes...very, very cool experience!

My opinion of fate...

...I stepped on my scale this morning (12 days out from IM) and it didn't read anything. Nothing. Blank screen. Maybe it's trying to tell me something?

Ironman was also created to teach us things about ourselves and others...

I have learned a LOT about sport, competition and most importantly about myself during IM training.

IM is not a race, it’s an experience.

IM is not about beating other people; it’s about conquering the demons in your head and racing against yourself.

IM training has taught me patience. It takes a patient person to start slow and build an effort throughout the day to end on a high note- this has been hard for me.

IM training has also taught me there are boundaries you can push and others that you shouldn’t but finding that "place" is what it is all about. Sometimes breaking through a "wall" allows you to find that place but getting past it is oh so rewarding.

IM training is lonely. I’ve spent so many hours having internal conversations with myself in the water, on the bike and during runs. I never thought I had so much to say to myself! Greg put it best after our first RR, when I got back to the car he said “me and my bike have nothing left to say to each other…after six hours there is just nothing left to say” I agree with him.

IM training is expensive. ‘Nuff said.

IM training makes you slow. Not in a negative way, but in a way that seems to zap all speed you thought you had and give you the ability to go forever at a slower pace. Patience comes back into play here.

IM training can be cruel on your body. There are parts of my body screaming for me to stop when other parts are screaming hey- we just got started don’t stop now…it’s the angel/devil syndrome and I fight it everyday.

IM has taught me there are a lot of bad drivers out there.

IM training has allowed me to meet some incredible people. I have enjoyed so many new friends this season, it's a blessing to be surrounded by such well rounded athletic people.

IM training has taught me there are a lot of hard working competitors out there training their hearts out to cross a line in the road...that line means the world to us…as will the words “YOU are an Ironman” as we cross that painted line.

IM training has allowed me to see to many different towns that I otherwise would never have driven to or around, it’s a great way to explore.

IM training takes a lot of planning. I’m teetering on Type-A these days.

IM training takes priority over a lot of other activities; it becomes a way of life. Embrace it or hate it- you made the decision to sign up for it!

IM training has taught me that if you put your mind to it, you can do more than you ever thought possible of yourself. Take a chance, you might be surprised what you’re capable of.

I’m sure I’ve learned more... but as I start to taper I began to reflect back on all my hard work I thought I would take a few moments to write down some of my lessons learned...I'm sure there will be more after race day!

IM WI RR#2 and Happy Anniversary to us :)

8/23/08 First and foremost our anniversary, not just any anniversary but our FIVE year anniversary! Time flies when we're having fun!!

This date stuck out in my august schedule not just because it was our anniversary but because it was our second (and final) race rehearsal for IM WI (which is exactly two weeks from today! Ek!)

Ok, since RR#1 (8/2/08) I have done a couple things differently- here goes:

• Changed Cassette to 12/27 (from 12/25) gave me an "Extra" gear on the hills so I can take the hills a little easier
  
• I moved my seat up and hoods down (less aero, more comfortable) I'm still having saddle discomfort so this was a solution, only problem is it changed all my power numbers (they went up) and with the ergomo issues I've already had (see previous posts) this didn't help. I'll explain more later.
• Stopped riding with socks
• Added a caffeine gel in on the bike
• Ate more breakfast the morning of

Ok, quick ergomo issues- bad ergomo #1 through mid-July. Got replacement ergomo #2 (great!) well, computer on ergomo #2 hasn't been holding a charge (so it dies in the middle of rides) went back to FitWerx (great store if you're looking for terrific service!) and Marty gave me back my old computer head from ergomo #1 (he still had it, in that unit it was the bottom bracket that was a problem!) So I used BB from ergomo #2 and computer from ergomo #1. Perfect combo- EXCEPT- my terrific husband helped me set up computer #1 with all the numbers from my BB#2 (confused yet?) and the numbers didn't get saved :*( So for all you ergomo users my k-factor was wrong (set at 245, should have been 179..do the math, my watts were WAY HIGH) and I didn't realize this until about hours 2-3 (thinking to myself, I'm riding really high numbers...ergomo is messed up here we go again and I started riding by RPE, great practice.)
So I rode blind (again!) but at post-race lunch at Panera bread Greg and I figured all this out and with a slight adjustment on Computer #1, I *should* be good to go for IM WI. I think I've had enough of the ergomo issues, jeesh!

Swim RR- 2.4mi (two 1.2mi loops) (friday night) Super relaxed, similar pacing I was either a little faster on loop #1 or went a tad shorter/straighter!)
RR#2 TOTAL SWIM TIME: 1:14:45 (loop #1: 36:45, loop #2: 38:00)
RR#1 TOTAL SWIM TIME: 1:17:45 (loop #1: 38:45, loop #2: 39:00)

Bike/Run RR- 112mi bike (2 loops @42mi/loop + 1 28mi loop) + 6mi run
Same EXACT course as RR#1, only variations were in the road surfaces, there are a couple roads on this course that are in BAD shape! And to have to ride them 3x really hurts! Well, add in two other roads that were good on RR#1 that are now being ripped up/paved, etc...it was a nightmare. Steel plates in the roads, gravels trenches across the roads, etc. I've never bunny hopped so much in my life! So stop signs, railroad tracks, construction, etc...made for a very hard day! But I digress...same course, similar weather conditions made for a GREAT basis for comparison.

RR#2 TOTAL BIKE TIME: 6:35:30 (see hourly splits below)
RR#1 TOTAL BIKE TIME: 6:29:05 (see hourly splits below)

Loop #1- I was *supposed* to try to hold 155w for the first hour (based on latest higher FTP number) I was having a hard time staying that low (especially on hills) so I did what I could to "take it easy" and keep power numbers down...hour #2 I was *supposed* to get up to 165w but again was realizing it was really hard to go that easy...I did what I could but with so many hills though these miles, I was VERY hard.
By the time I was making my way back to the car I was realizing my watts were crazy high and I was way high on my goal watts....assuming ergomo was acting up again, I decided from here on out I would "wing it" old-skool....RPE (Rate of Perceived Effort)

Loop #1- H20 only first 30min then a bottle of Infinit (420cals)+ 2 Bloks at 1:30 and 36oz of water. 1/2 Odwalla Bar at 2:30

Loop #2- Was riding along with no issues when boom- hit a big bump (par for the course) I reached back to push down bottle in rear hydration system (common after a large bump) and the whole bottle and support was loose...weird. I pulled over and WHOA, my rear hydration unit had sheared apart (a Beaker Concepts H.5, the "Aircraft Grade Aluminum" sheared right off) so it was flapping in the wind. I called Greg (a few miles ahead of me) and he came back to me (almost getting killed in front of my eyes pulling a U-turn in front of a car to get to me, can't you see it on the news "wife watches husband get hit by car on their 5 year anniversary"!! Ugh, anyway) he had some tape on his bike and I had a rubberband and we secured it (so it wouldn't break completely and drop on my back tire and send me flying) Why not take it OFF you ask? Well, not only do you need an Allen Wrench, but also needle-nose pliers (do YOU carry those in your saddle bag? Me neither! I did what I could do!)
After that debacle, loop #2 was uneventful.

Loop #2- a bottle of Infinit (420cals)+ 2 Bloks at 1:30 and 36oz of water. Caffeine gel at 4:30 and 1/2 Odwalla Bar at 5:00.

Loop#3- I was ready to be off my bike, the roads were so bumpy I was going numb in my saddle area and arms (from being in aero) I felt like I was riding on top of a washing machine on the spin cycle...I shifted so much during the day, my right forearm muscle was hurting!! Weird!

Loop #3- a bottle of Infinit (420cals)and 20oz of water. Some Gatorade at "t2"

RR#2 TOTAL RUN TIME: 56:48 (see splits below)
RR#1 TOTAL RUNTIME: 55:48 (see splits below)

Run felt great- intentionally tried to go slower than last RR weather was a little warmer tahn last time (last time was about to run so sun had gone down and it was cloudy) nothing but sun this time so HR seemed a tad higher....wanted to run more like 9:45s, not 9:15s Mile 1- 2 oz gatorade, Mile 2- 2oz of gatorade, Mile 3- 2oz of gatorade, Mile 4-2oz of gatorade Mile 5- 2oz of gatorade-TOTAL RUN 56:48 (see splits below)

Race Rehearsal	#2 (8/23/08)	#1 (8/2/08)
Swim Total Time (2.4mi)	1:14:45	1:17:45
Lap #1 (1.2mi)	36:45:00	38:45:00
Lap #2 (1.2mi)	38:00:00	39:00:00
Bike Total Time (112mi)	6:35:30 (.66IF)	6:29:05 (.72IF)
Hour #1	15.513 mi (.57IF)	15.765mi (.647IF)
Hour #2	16.622 mi (.67IF)	16.446mi (.746IF)
Hour #3	18.012 mi (.64IF)	18.713 mi (.728IF)
Hour #4	15.91 mi (.67IF)	16.535 mi (.754IF)
Hour #5	17.898 mi (.68IF)	*17.883 mi (.791IF)
Hour #6	*17.064 mi (.70IF)	17.456 mi (.722IF)
Last ~30mins	11.285 mi (.68IF)	9.542 mi (.631IF)
Run Total Time (6mi)	56:48:00	55:48:00
Mile #1	9:39/mile,151avgHR	9:38/mile,148avgHR
Mile #2	9:26/mile,156avgHR	9:09/mile,153avgHR
Mile #3	9:40/mile,158avgHR	9:09/mile,154avgHR
Mile #4	9:43/mile,159avgHR	9:14/mile,155avgHR
Mile #5	9:32/mile, 161avgHR	9:30/mile,158avgHR
Mile #6	8:47/mile,163avgHR	8:45/mile,162avgHR

*Indicates highest power hour...one goal was to move this power higher to the end of my ride, I was closer but still not quite at the end of my ride, I'm happy I worked harder at the end, though!

What I will take away from this RR-

• FIX Ergomo issues, ASAP...jeesh! Or at least if I need to ride at RPE I know I'm capable and consistent (variable above are due to terrain!)
• Get new rear hydration system :P Or figure out is I can do without on race day.
• Start run as slow as possible, I really can't go too slow...
• The race starts at mile 18 of the run, take it easy until then!

I'm pretty happy with how consistent I am with power and rpe, also on the run... fairly consistent splits and effort level.

Final FTT before IM WI...crazy numbers, no data and I HATE Ergomos

Had my final FTT before IMWI, and ergomo read 244w NPower watts previous test 3-4weeks ago was 205w and for what it's worth, I was getting 222w FTP on the indoor trainer in the spring.

Let me explain- my ergomo has been on the fritz (again!) this time not holding a battery charge (I'm ready to throw it out the window, but that's another story) but it read full battery last night (after dying on Saturday and Monday's rides..go figure) but the past couple rides I was having a hard time getting comfortable on my saddle again (too many issues, I know!) but on Saturday I rode the Timberman course and stopped a couple times and raised my saddle a tiny bit to get me in a more comfortable position. It worked, but the pressure was still there on my saddle. Ergomo died. Not a great day.

Rode again Monday (giving myself a day in between for saddle discomfort reasons) and before I rode I flipped my stem to raise my hoods a little (a little less aero, but a lot less pressure on my saddle area) and my ergomo died 10mins into the ride (it sucks) but in the time I did have the numbers, I was noticed I had significantly more power (like 250 working hard, and 180 going easy)

Hmm..So, I was curious to rest last night...ergomo did not die (hallelujah!) BUT it wouldn't upload the data after wards (still sucks) so all I have is what my screen read which was
:42min
15.85 miles
241avg power
244 NPower
22.6mph
85TSS
1.1+IF
avg HR 168 (max 175) I noticed it was 170 mostly during the 40mins hard and got down to 152 on the 2min recovery.

So thank GOD I paid attention (and only used my ergomo for the set in fear of it dying on me!) SO I read the data and remembered it. Now I'm in a quandary about Saturday's RR...I assume I should use the #'s from last night (even though they are grossly high from previous RR???) I can only assume my saddle height and hood location are to blame???

Oh, and my two favorite things...

G and SOFT SERVE!!! We couldn't go up to Timberman without stopping at the RD's family business for some soft serve (my favorite) I could only put down a "kiddie" cone (with sprinkles!) but my man can handle a small...look at that thing! Imagine a LARGE?

What a (TRI)ific weekend!

Greg and I decided to make the trek up to Gilford NH for Timberfest this year (despite not racing, too close to IM WI for us!) we got up at 4am on Saturday to shower and hit the road to try to get up to Ellacoya State Park for the Sprint Race. We arrived as the Pros were coming out of T1 (perfect timing!) We hung out at the Park entry/exit and watched hundreds of racers exit/enter the park on their bikes. It was so fun (and over quick!) We hung with Matt and Rex, cheered and laughed. It was fun. Cait and Tim Snow won the race…Tri couple extraordinaire. So fun!

We headed over to Gunstock where we parked and prepared for a bike ride on the 70.3 course (it’s the first year in four that we have not raced, this was our first race ever, we both relayed the bike leg three years ago and after that signed up for our first half iron, Timberman ’06!) Anway, we hit the road and I rode G’s wheel the hills were moderate (didn’t’ feel as bad as years past) but I am still having saddle issues so we stopped a couple times to make small saddle adjustments. Met a guy who was lost riding the course (he was from Texas) so we rode back with him toward the start of the course. My ergomo battery died (hate that thing) so I had no data, but G said we were riding 21mph and I was hanging with these guys easily (until the hills!) but it was fun! Got back to Gunstock and hung out, saw Amanda and Matt..had some food with them then we headed out to grab a coffee and meet up with Curran (we were staying with her and her Dad locally, a huge thanks to them for housing us and being so generous!!) We had dinner with Curran and watched the Olympics. So fun!

Got up Sunday to watch the stacked field of Pros race the 70.3 course. Andy Potts, Bjorn Anderson Chrissie Wellington, just to name a few. We went to the swim exit and watched the parachuters come down to start the race! Andy Potts had a serious lead out of the swim, once he came out we went back to the same spectating spot from the day before to watch all the athletes exit T1 and go off on the bike. Some crazy fast people and some serious bike bling. It was cool to watch! We collected quite a few other spectators waiting for the athelets to come back. We were with Rex again, Pam and Daniel, Cory (Janda’s brother) and Michelle (Janda’s gf) and quite a few other people we met for the first time! We had a great time! We were happy to see Amanda go out on her bike with an aerohelmet on, I told her at dinner on Friday night she could justify it. A female who rides 2:40 can most definitely justify it in my book :) Go Amanda! The race finish was cool to watch, these Pros run sick times..I think they said Andy Potts ran a 1:14 half marathon. Just crazy. And Chrissie Wellington winning the women’s race (in 4:11) and finishing 6th overall is just crazy! She was SO happy to be racing. Smiling, high-fiving, dancing…coming back up the chute and celebrating after she crossed the line. Never met the girl, but she is a pleasure to watch race. She is just so happy to be wherever she is…it’s so uplifting and easy to cheer for someone like that. Makes you realize there are just happy people racing out there…she has to work hard, but she clearly enjoys what she’s doing! I had so much fun this weekend…I’m off to ride my (still uncomfortable) saddle tonight since I bagged my ride yesterday in order to watch the race. A worthy trade off in my book!

A couple props…Amanda, I know you are always your worst critic, but you had an amazing race yesterday. 2nd in F30-34 with a 5:05 finish. I’m in awe of your ability to perform consistently with so little experience (only your second year of racing) it’s been so fun getting to know you and watching you race. I’m learning a lot from you and hope that your perfect race comes soon. You deserve it! Until then, keep up the good work and keep your chin up…you’re a stellar athlete.

Janda had an amazing race despite puking on the bike. I saw him come out of T2 (he was like 7th or 8th overall) and it looked like his lip was bleeding. I said to Greg “I hope he didn’t crash” but he ran along shaking his head. The Pro athlete in him pulled it together and ran an awesome run to come in around 4:09 for 5th overall was sick (no pun intended!) Saw him after and asked if he was ok, turns out he had crazy stomach issues (thankfully no crash!) so to see him after pulling together a great race despite his issues. I’m in awe. Just met Janda this year through Amanda, but it’s been cool to see him rise through the ranks of the pros, he’s having a great season so far!

We left the race early..I was fried to a crisp from being out in the sun all day. We headed home and napped/watched the Olympics. A very inspirational weekend being around all these great athletes.

I’m convinced man created IM not to see who the best athlete was, but to determine who’s body could survive the training.

Guess what. Mine can’t. I can’t believe the highs and lows my body has been through in these 11+ mo of training. I’ve been on cloud nine from a PR and sidelined for a month with a torn calf muscle…I’ve run 13mi on a weeknight after work without blinking an eye and I’ve not been on my bike for two weeks straight b/c of an abscess from my saddle. Go figure…highs and lows ups and downs. What I fear most is that race day will be much of the same. A rollercoaster of emotions and feelings….I’m not sure if I can quite handle it, but it’s coming and I can’t stop it.

Highs and Lows of IM training

IM WI 2008 RR#1

Friday- 2.4mi swim, done after work on Friday night.2 loop (1.2mi/loop) swim at Walden Pond
TOTAL SWIM TIME- 1:17:45 (1st loop :38:45, 2nd loop :39:00)

Saturday- 112mi bike (2 loops @42mi/loop + 1 28mi loop) + 6mi run
This course was one Coach Patrick recommended (he did it for his RR) turns out it was 6200feet of climbing, comparable to IM WI. Multiple loops allowed us (husband also did RR similarly) to stop at the car twice and get cold water/feed.

Numbers:FTP= 205w
Goal Watts as % of FTP= 68%
TSS= 293
1st Gear (first hour) 132w
2nd Gear (Goal watts) 139w
3rd Gear (long hills) 146w
4th Gear (short hills) 153w
Vdot not been measured lately, but been doing long runs at 9:15pace.

5am wake up, shower and eat one WW english muffin w/ PB&J + Boost.

1st loop (~2.5hours= 42mi)- spilled portion of feed bottle on myself (bad bottle top, ugh!), but manage to consume 2/3 of a feed bottle, so 280cals + 4 clif blocks (~120cals) Plus ~32oz of H2O. (water only for first 30mins) had to use some water to clean up the sticky mess on myself and my back brake (my *only* issue on the day, I'll take it!)

1st pitstop/refuel had 1/2 cliff bar, ~125cals

2nd loop (~2.5hours= 42mi)- no spills (thankfully) so one full feed bottle (420 cals) 2 clif bloks (~66cals) +40oz of water

2nd pitstop/refuel had other 1/2 cliff bar, ~125cals

3rd loop (~1.5hours= 28mi)- one full feed bottle (420 cals) + 40oz of water (water only for last 30mins)

=~240cals/hour and ~20oz of water/hourTOTAL BIKE 6:29:05 (see power data below)

Transition- no food :) Drank ~10oz of H2O. Grabbed 10oz endurance gatorade for the run and headed out.

Mile 1- 2 oz gatorade, Mile 2- 2oz of gatorade, Mile 3- 2oz of gatorade, Mile 4- side stitch...no gatorade Mile 5- 2oz of gatorade- no gels...didn't feel like run was long enough for food ;)TOTAL RUN 55:48 (see splits below)

Post RR- plenty of water, Boost for recovery, turkey sandwich and a coffee :)Felt UNBELIEVABLE on the run, power ramped up through hour 5, but dropped some on the last loop (something to work on for RR#2) I felt nutrition was right on, power numbers were ok but I need to work harder that last hour!! and run pace felt right, I will likely start the run closer to 9:45s, then ramp down to 9-9:15s until mile 18...then do what I can to finish hard/strong.I felt great afterwards. I look forward to RR#2 and especially Race Day!!

Bike Power Numbers 6:29:05
Entire workout (134 watts):
Duration: 6:29:05 (6:59:20)
Work: 3131 kJ
TSS: 337.6 (intensity factor 0.721)
Norm Power: 148
VI: 1.1
Distance: 112.317 mi
Elevation Gain: 6184 ft
Elevation Loss: 6138 ft

First Hour:
Duration: 1:00:00 (1:01:23)
Work: 417 kJ
TSS: 41 (intensity factor 0.64)
Norm Power: 131
VI: 1.13
Distance: 15.768 mi

Second Hour:
Duration: 1:00:00 (1:00:15)
Work: 502 kJ
TSS: 54.6 (intensity factor 0.739)
Norm Power: 151
VI: 1.09
Distance: 16.446 mi

Third Hour:
Duration: 1:00:00 (1:04:17)
Work: 491 kJ
TSS: 51.9 (intensity factor 0.721)
Norm Power: 148
VI: 1.08
Distance: 18.713 mi

Fouth Hour:
Duration: 1:00:00 (1:00:10)
Work: 504 kJ
TSS: 55.7 (intensity factor 0.746)
Norm Power: 153
VI: 1.09
Distance: 16.535 mi

Fifth Hour:
Duration: 1:00:00 (1:04:38)
Work: 533 kJ
TSS: 61.3 (intensity factor 0.783)
Norm Power: 161
VI: 1.09
Distance: 17.883 mi

Sixth Hour:
Duration: 1:00:00
Work: 482 kJ
TSS: 51.1 (intensity factor 0.715)
Norm Power: 147 (BAD!!)
VI: 1.1
Distance: 17.456 mi

Last Half Hour:
Duration: 29:05 (29:31)
Work: 203 kJ
TSS: 18.9 (intensity factor 0.625)
Norm Power: 128 (WORSE!!)
VI: 1.1
Distance: 9.542 mi

Run: 55:48
Mile 1: 9:38/mile, 148avgHR
Mile 2: 9:09/mile, 153avgHR
Mile 3: 9:09/mile, 154avgHR
Mile 4: 9:14/mile, 155avgHR
Mile 5: 9:30/mile, 158avgHR
Mile 6: 8:45/mile, 162avgHR

Rhode Island 70.3 Race Report July 13, 2008

I signed up for this race back when they announced its inception (6 months ago) excited that they brought another 70.3 to the Northeast. No routes were announced, no logistics about the race, just a promise of an “Ironman” brand race. I decided this would be a good prep (one and only distance race) leading up to IM Wisconsin in September. About 6 weeks ago the courses were announced- a point to point race with two different transition areas, beginning at Narragansett Bay ending in Downtown Providence. As the details began to unfold and the Athlete Guide was published, I became worried about “clean” transitions and transition bags, 4:00am buses, oh my! But I embraced change. Decided it might be fun to try1011
something different! The only half irons I had done before now were Timberman and Mooseman..both great races, but was a little excited to branch out and see what else was out there.

Day before race was filled with LOTS of standing in lines, running around to transition areas, driving, sitting in traffic and witnessing a car accident (a fellow racer) it was the opposite of what a day before a race should be. It was rushed and chaotic. I don’t even think the race organizers could have predicted the two hour line for packet pickup or the hour and a half drive to T1 to drop our bikes (b/c of beach traffic) it was crazy, but again, I tried to embrace it and see it as a new opportunity. Once we got done running around (with a couple bike tire changes and a quick loosen up the legs ride) we headed back to Providence to find our hotel was literally across the street from the State House (also the finish area!) sweet! A late checkout insured us a post-race shower! We had dinner on Federal Hill with my in-laws (who thought they were coming to Providence to see a marathon!! Obviously their first triathlon experience!) then off to bed before 9pm.

Race Day started with a 3:15am wake up call, a 4am bus (another line) down to the start (where our bus’s engine began to overheat part way down there, we pulled over and the driver did a “fix” that got us there with plenty of time to spare! Phew!) We arrived at T1/start and saw Amanda’s husband right away, thankfully he had a bike pump (they would not transport them for you, so we had to find one the morning of!) but no worries, we got the tires pumped up and T1 was all set (part of the reason I wasn’t complaining too much about getting everything down there the day before) I spent 5mins with my bike before the race, tires pumped-check, bento box full- check, water bottles in place- check, brakes rubbing the tires- negative. I was all set. Grabbed wetsuit, goggles and cap and down to the beach for the start.

Swim- 34:43 (pace-1:39/100)
The beach was packed, and beautiful. You would never know it was 6am. Thousands of people crowded the beach and the national anthem filled the air, lots of excitement about the race. 6am cannon sent the pros out to start. Ugh! Running beach start, AGAIN! I hate that, but learned my lesson in Cohasset- I started up farther in the group as to avoid having to swim around slower swimmers (I’m no speedster, but I’m average I wanted to have a good swim.) Waves went off every 5mins or so, Greg was off in Wave 5 and I stuck around until Wave 7, a 6:30 cannon. Off we went W30-39 all in one pack. It was wavy, choppy, salty water…I had a hard time finding a rhythm of breathing at appropriate times to avoid a wave of water in my face! I eventually worked it out after a couple of mouthfuls of salt water. It was hard to sight at times (again b/c of the waves) but I tried to keep the swimmers around me in sight so I knew I was sortof on course! It was an out and back, once I made the turn I found a groove (a little to the right of the pack) and felt like I was swimming in my own lane. Fine by me. Got out of the water in 34:43, my best 1.2mi swim time (by over two minutes, and pace was faster than my sprint earlier this year…so maybe my positioning did help me- less weaving and dodging to do!)
T1: 3:51Pretty uneventful…had a long beach run up to transition where I took advantage of the wetsuit strippers (mostly b/c they were there and no one was using them) walked in the kiddie pools to get the sand off my feet (that’s a nice detail) and on to my bike where we had bags filled with our gear. I liked this concept. Dump the bag, put gear on and put the used gear in the bag. Loved the “clean” transition area idea! Left the wetsuit bag to be transported up to Providence


Bike 3:01:37 (pace-18.5mph)
Crossed the mat and had to run with our bikes another couple minutes to the mounting line, bummer. But mounted and was on my way. Have been having ergomo problems for a couple months now but decided to still have it on my bike to at least tell me my speed, well…I guess when I changed my back tire the day before I forgot to align my magnet…so no power, no speed, no rpms. Doh! Thankfully I had my Garmin, so I had an idea of what pace I was going. The first 15mi were VERY flat and fast (averaged 20.5mph taking it easy!) by Mile 18 we hit a couple hills and it seemed to be relentless after that, up and up and up, passing people, having them pass me back. The hills went on for about 15-20miles, but after that I could not find a groove. I was distracted and bored…wanting the bike ride to be over. My bike felt alien to me like it was someone else’s, I can’t explain it but was pretty lost the entire time (not like me at all, biking is my favorite of the three sports) so I struggled to hold a decent pace, but I was mentally gone. I passed lost of people fixing flats, and plenty of intersections that looked like vehicles had been held up for hours! One intersection there was a fire truck in the middle and a tri bike in pieces all over the ground. It was after seeing that (and I never like to see that) I just became complacent about my overall bike time. The last 5 miles or so into Providence where ghetto neighborhoods with choppy roads, lots of intersections and enough left hand turns crossing traffic to make you want to scream! I launched water bottles twice out of my rear hydration system and both times stopped my bike, set it down, ran back to get the water bottle and get going again. Did I mention this happened twice? What was I thinking? Hoped to break 3:00 on the bike, expected to be in the 2:50-2:55 range, total bike time 3:01:37 (a HIM PR of ~2min, but I had higher expectations, so I was down on my time.) Nutrition was 2 bottles of Infinit (280cals/bottle) and a package of Clif Bloks (2 every 45mins)

T2 2:34
Typical Transition, made a decision to grab my Fuel Belt and see ho I liked running a race with it (never did that before) a decision I would later regret…but other than that, things went smoothly. Saw my Inlaws and said hello took in a Chocolate Gu and headed out on the run.

Run 2:14:09 (yikes!! 10:15/mile pace)
Run started out ok, but quickly became tough….if you know Providence at all you might be aware of a “small” incline in town referred to as College Hill (takes you up to Brown University) we were presented with this hill at about Mile 1 (of a two loop course, so again later in the run also) it was here that I slowed initially and began to walk (ugh!) after cresting the hill, I saw my husband about to finish his first loop, we high-fived and I continued on my way. By Mile 3 I was beginning to have stomach issues and lots of bloating (a first for me) I stopped and actually waited in line at a porto-john thinking that might help me fell better…to no avail. Funny story, I was so bloated in my stomach that my Fuel Belt POPPED open while I was in line and I could not get it to Velcro back on (I was too fat!) UGH! How uncomfortable! The rest of the run was a mix of running, walking, drinking, dumping water over my head and hoping for the finishline. This might be my worst HIM run ever (best being 1:50+ at Mooseman last year) I was so bloated and uncomfortable that even walking sucked…anyway. Got to the finishline and felt sick for ~30mins after…eventually the bloat dissipated and I felt normal again, I will share my “finishing picture” just for you to see how uncomfortable I was (see facial expression) and how bloated I was (no I’m NOT 6mo pregnant!!) In hind sight I suspect the salt water swim negatively affected my stomach. I have never had those issues (been using the same nutrition on all my IM training rides far longer than 56mi!) and never had the “bloat” that I experienced here. It sucked. No more salt water swims for me!!


Total Time: 5:56:52
Overall- not a PR, not the time I hoped for and not the “run” I expect out of myself. I have a LOT of work to do before IM Wisconsin.