San Juan's Inaugural Race and my First Top 10 at a HIM distance!

Wow, what a race!  Mother Nature had some tricks up her sleeve though.

We'd been there since Wednesday, and expected pretty much the same thing we'd seen every day so far - fairly calm in the am, with the gusty winds holding off till we were pretty much done the bike.  Imagine my surprise as I stepped out onto the balcony at 4am to see if I needed my warm-up suit or not.  Wind was howling!!  Right or wrong, it really did come as a shock.  But, it is what it is on race day, and we all have the same conditions to deal with.  So, showered, dressed, put on the timing chip, and off we went to transition.

Transition was pretty nice actually - it was in a stadium, so no need for a headlamp - they had the big bright lights on.  And this was probably the most space I've seen in a race yet for each athlete, and three girls on my rack didn't show up, so it was very very roomy.  Once we were all set up, and snapped a few photos, we headed back to the hotel for a final "rest" stop, and then made the trek over to the start.  Here I am with Vallee and Jennifer, two of my fellow athletes at Sport Factory.

For those of you that were reading my updates on FB, you'll recall I was all ga-ga about the water and how beautiful the swim was.  I had been super-worried about the open water ocean swim, this being my first salt-water race and I had really eased my concerns with 3 days of practice swimming in the ocean.  No doubt it was all for the good, but let me tell you that Saturday was nothing like the previous 3 days!!    There was of course the usual beating that takes place in any triathlon.  I got my goggles knocked off about 150m in, and had to stop about 4 times to re-adjust because they wouldn't seal properly again after that.  Finally I had to give up and swim with the salt water in my left eye - it took about 2 minutes of burning, and then it felt just fine, and I knew it wouldn't hurt me and was better than if I'd been in freshwater.  The cool thing is that I realized this morning that the eye pain I'd had for about 10 days prior to the race has been gone since the swim.  (yes Mum, I know, it was your voice in my head telling me to just let the saltwater be in the goggle!)  I was doing my best to stay focused on my form, and Coach Tracy's advice on rotating more really helped.  I got pretty beat up going under the bridge - there just wasn't enough room for all the athletes.  Then the other side of the bridge, and now we could really feel the results of the wind.  Gone was the clear calm water of the days before - there were some pretty good waves, and couldn't really see the bottom at all!  Having said all that, this is the first race I've ever done that I didn't think "I'm not sure I can make it".  So that is HUGE.  I'd been aiming for 40 minutes, and I got out in 42.  Not bad, and considering the change in conditions, and the goggle situation, I was okay with it.

Transition was LONG.  But, despite that, it was actually one of my favourite transitions ever - why?  there was no uphill to speak of.  Normally in Georgia you are always coming UP out of a lake, and man it just kills me.  Plus my swim is getting more efficient even if not faster, so my heartrate was lower than usual getting out of the water.  This was a long run - seriously it was .41 miles - we measured it the day before.  But it was all flat, and because I was the first age group after the pros, it was not crowded for me.  I didn't have anyone getting in my way, and I zoomed on through.  T1 = 4:26, which given almost a half mile run, not bad.

At the very start of the bike it actually started to rain.  Didn't last long, but MAN the WIND.  Whoa the wind!!!  It was massive.  That's all I can say.  It was a constant battle to stay upright.  The course was an out and back with a loop thrown in on the back portion.  And thankfully a fully closed course (they are crazy drivers down there!)  First 12 miles had the "hills" (otherwise known as overpasses), and that had a lot of crosswind.  Next 8 miles were a nice tailwind, then turn around and do that 8 miles with a headwind, rinse repeat (as needed).  Then home again.  The wind direction was evident in my bike splits - 1st 20 mile section at 22.5 mph, and no - I didn't start losing steam, I simply rode into the wind for the rest of the race, with the next split at 19.5 (half and half head vs tail) and the final leg at 18.7mph (all tail).  So actually a pretty consistent effort taking the wind into consideration.


It was pretty cool being in that first age group, because I got to be right in there with the pros.  Just as I was entering the "loop" portion of the course the pros were beginning their second loop.  I actually passed a male pro!  (he was rather heavy for a "pro" so not sure how he got that title, but nevertheless, he was a pro and I passed him!).  The roads were rough despite being told that the "entire bike course has been newly paved for the race".  To their credit, we did actually see them paving part of the course on Wednesday (no shit), but there were some pretty sketchy parts.  Thank God they did what they did - can't imagine it before.  And the scenery was beautiful.  The headwind had an interesting effect on me - it felt like I was putting out a lot of energy, and yet my heart rate was dropping.  Since I don't have power on my race wheels, I was racing strictly on heart rate, trying to keep it in the low 160's.  I was doing a relatively good job of that, but the 2nd half of the first loop, riding directly into the howling wind, it kept dropping to the mid 150's which really surprised me - I felt like I was going hard.  The second time around I was able to push through the mental feeling of going hard, and did see my effort rise and my speed along with it, but that wind was tough.  I did manage to stay aero for virtually the entire bike course with the only exception being when I grabbed the water bottles and did the u-turns, but there was no relaxing the upper body - it was hold on for dear life pretty much the entire ride.  Did keep the shoulders down best I could, but the forearms and biceps were pretty active the whole ride.  I didn't realize how much until after the race and all our arms were hurting - and it wasn't from the swim.

The spectators were fantastic along this area - Andelez Andelez Andelez!!! they shouted.  It was very encouraging.  Had a very close call as I was leaving the second loop and heading home.  Some girl had gone the wrong way and was wavering, and a volunteer stepped out onto the course, right in my path.  I yelled HEADS UP twice, and still I barely missed him.  Thanked the guardian angels after that one!  Could have been very messy, as I think I was going about 22 mph at that moment.  The ride back after the loop was pretty solitary having started in the first wave, and 100% into the wind.  I really didn't see anyone until the last 6 miles.  Then I finally caught up to some of the faster swimmers in my wave.  Passed about 4 or 5 girls. All told it was not my fastest bike split but at 2:46, I had the 7th fastest bike split (AG) and I was pretty happy with it.

T2 was fast, as always for me, and I was off on the run.  I wish I had a power file from that bike because I know I pushed harder than I ever have.  My legs were definitely more fatigued than I've ever felt off the bike.  I know this is an area I have to continue to explore and work on for IMC.  I need to work as hard (or harder) than that in training and then run off those legs.

I thought I knew the run course - we had run it, we thought, on Wed.  Or most of it.  Found the two hills, we thought, and had determined they weren't as bad as the elevation profile would have you believe.  Macca had tweeted that the run course was brutal, and we figured he was just messing with the other pros' heads.  Started out with a cruel run over a bridge.  These hurt in the beginning of a run and not what any of us like to see at the start.  Got through the first two bad hills, thinking that was it.  Round about mile 3.5 on the wicked stretch of hot, no aid-station'd seawall, Jennifer caught up to me and I heard "this is what Macca was talking about when he tweeted the run course was brutal".  I was really struggling at this point with my seemingly ever-present cramps on the run.  I tried to breathe into them, but they plagued me for the first 5 miles, and then thankfully went away.

I swear this course was all uphill - never mind that it was an out and back loop!  Every time you rounded a corner there was another freaking hill.  Really.  Here are three pics to show one hill - and it is not even the whole hill - there is actually another turn to it.

And honestly, the distance still doesn't work out in my head, even though I've run it and looked at the data.  Four basically equal distant legs in a 13 mile run should be somewhere around 3.25 miles, but this damn course kept going.  Every time I thought we were going to turn around, there was still more.  And then the never ending hill back up to the top and finally an aid station.  Running in to the turnaround for the second loop, I prayed we did not have to do that bridge again.  We didn't!  But man, my gluts and upper legs were really hurting.  And I still had just over half to go.  I did it in about an hour, so really hoped to still manage a sub 2hr run (had been hoping for a 1:52-1:55 before I saw that last hill).  I got my way through, no ice on the course which would have helped immensely.  This time around even the water was warm, so didn't help too much.  I know I wasn't taking in enough water, but I couldn't stomach much at this point.  I started making deals with myself - you can walk up part of the hill, but only if you run all the way back to it.  It was unavoidable for me - especially the blue cobblestone hill - I had to walk that whole thing, and it hurt to even walk it.  I kept trying to just stay in the moment, and focus on my form.  I managed to pick up my pace in the last quarter, despite the walking.  Round about mile 11 I just wanted it over so bad.  I told myself - the faster you run, the sooner it will be over.  So I pushed on.

When I reached the final half mile, it was flat, and remember, there was no bridge, so I started gunning it - Finish Strong!!  Got to the end of the long straightaway, turned for the finish chute, and I hear "Ok, now you just have to run up over the bridge and you're there, it's only 200m".  I stopped short of swearing, (out loud anyway), and almost cried. I was damned if I was going to walk up this damn bridge so close to the end, so I ran it, but it was not pretty, and I actually moaned out loud, several times.  Where I found the final push after that I do not know - it is the magic of racing, somehow you just have something left, and I trucked my way through that chute, passing at least 6 or 8 people.  I crossed the line, pushed the stop button, and literally collapsed.  A nice looking Puerto Rican man grabbed one arm, and tried to walk with me.  My legs wouldn't hold me up.  I kept just saying "I want to lie down.  Please just let me lie down."  Another one came to help and so I had one on each arm.  My legs were literally dragging, and I kept repeating "Please just let me lie down".  I must have said that at least a dozen or more times.  I would have done anything to lie down!  They each grabbed a leg, and started carrying me.  One asked if I wanted the ice bath - oh yes, yes I nodded, yes.  They put me in the ice bath - never seen one of these at a race before! - and I was so out of it, it barely even felt cold to me.  Of course it was, very very cold.  They got me some fruit, took off my shoes, and just stayed with me till I was better.  They gave me my medal.  I hugged them and thanked them both for their help.  Run split = 2:06.

So all told, I finished in 5:40.  Slower than I wanted, but still not bad.  A PR for non-Augusta (which is a down current swim) by 20 minutes, so a reasonable effort.  Definitely learned a lot, which is really the point of this race, in preparation for IMC.  Best part is I finished 10th in my age group.   First top 10 finish for me at this distance!  Very happy with that.  Overall, given that it is only March, I think I am in good shape.  I am way more fit than I was at the same time last year, and I learned a few things that will help me prepare for the upcoming months.  This post is long enough already, so I'll leave the lessons for the next post.



So grateful to all the people who gave me such good wishes and energy for this race.  And I had a blast racing with Vallee and Jennifer!  Thank you guys so much.  I'll be your roomie at any race!

Happy Training!
Kat

T-12 hrs

Quick blog as I get ready to head to bed the night before the race.  Been a great couple days, I have eliminated all of my concerns and am really not stressed at all about this race.  Kind of typical for me, in a way - I tend to stress on my readiness a week or two before my race (right Chris?) and then by the time I get to here, I know there's nothing I can do now to get more fit or more trained, and my nerves go away.  I've raced enough now that I am not so nervous about the actual racing itself.  I no doubt will have the usual T-2 butterflies, but as soon as the cannon goes and my forehead hits that water, those are gone, and I will be in race mode.  All focused on that moment, and nothing more. 

It's been really awesome travelling and racing with Vallee, Jennifer, and Christine.  First time for me, travelling with other racers, and it's been nice to have people that are sharing the same needs to eat, rest, train, etc.  Definitely this is the most relaxed I've been at any race, and they are a huge part of the reason - thank you Girls!!!  You all rock.

My neck is definitely better today, I can lift it off the pillow with only a small amount of pain, much better than yesterday.  At this point, I would not even consider it a factor in the race.  Hopefully tomorrow will bear that out.  I've also had the best rest here - I tend to do that on "holiday" especially at the ocean - and even though I'm not technically on holiday, the sea air seems to have worked its magic anyway - guess my Mum was right (as usual!!).

So...I am ready, rested, and actually excited for the race tomorrow.  Might sound silly, but I think of this as the first carving in the totem pole of my Ironman Journey!  And I'm feeling really good about it. 

Wishing all my racing girlfriends an AWESOME RACE!!!

Happy Racing!
Kat

Countdown to San Juan 70.3

Well, it’s been a crazy few weeks.  I’ve been without internet at the new house so that’s why no blogs.  Last time I blogged I was headed into a helluva week, and it was, a helluva week.  Now I’m out of it, wasn’t so bad, but man was I tired.  Did most of my training that week, plus moved.  Did finally get closed on the house, and then had to spend a lot of time getting all associated “stuff” done.  But the stuff is done, I’m moved in, and now it’s a lot of reno in front of me – fun, but time consuming – good thing is I can do it on my timetable, so it’s at least manageable. 

I’m sitting here in San Juan, now with only two days till the race.  I definitely feel less prepared for this race than any other HIM I’ve done to date.  But then, it is an early season race, and it’s not my A race, so that’s all to be expected.  Still tough to mentally get through for an A-A-A type like me ;)   Chris has told me several times now – “stop worrying, you are ready.  Don’t forget you have two years of base behind you now and that makes a big difference.”  I had been really focusing on it too much, and realized it Monday morning on the drive home from Masters swim – I finally just said to myself – “Katie girl, you need to stop this.  Stop imagining the worst, and start visualizing the positive.  Law of attraction, come on!”  And from that point forward I have.  Gave Kayla a bit of a pep talk on Tuesday night and realized it was the same one for different things.  As much as certain people hate how much I talk about triathlon, fact is that the struggles I face in training and racing are simply a metaphor for the struggles I face in the rest of my life.  Figure out how to overcome them in one, and apply the same lesson to the other.  It’s not rocket science!  And, funny thing, but then not really surprising, as soon as I made that mental shift in the car on Monday morning, things started to just feel a whole lot better.  Found out my swim wave – THIRD!!!! WOOHOO – and my number – 99 – and it was like “hey!! Things are looking up!!”  How cool to have number 99 – The Great One’s number…I’m sure it is ordained in the heavens that any Canadian wearing 99 in any sport gets a little extra dash of luck during competition.  It only seems right!!  That’s my story anyway, lol.

And now I’m here, still with my positive attitude, and things are better than I had been expecting.  Biggest concerns were 1) the salt water, 2) the hilly run, and 3) the humidity.  It’s my first ocean swim, and the truth is I just swallow a lot of water – yes yes yes, just shut my mouth.  My swimming technique doesn’t seem to fit with that oh so wise piece of instruction – I’m surprised they don’t have to top off the pool every time I finish a swim.  So I was worried about having a belly full of seawater – not good.  Well, I’ve been in the ocean twice now, and really have swallowed very little.  First time out yesterday was blech – all I could think about was the seawater, how awful it tasted in my mouth, how much I wanted a drink, and not swallowing it.  Today, much longer swim, and I really didn’t think too much about it.  And, added bonus – I know everyone said “oh but you’re so much more buoyant in the ocean”, but I had no idea just how much that would be.  VERY COOL.  My legs are practically floating on the top of the water and I’m not even trying.   Worry #1 – under control.  As for the run, we ran the course yesterday – or most of it, it’s a double loop so no we didn’t run 13 miles, but we ran what we think is the course, or close to it except for the farthest point at the turnaround.  Most importantly we ran the two big hills on the course.  Hills are not nearly as bad as the elevation profile would have you believe.  No doubt the worst of the two on the second loop is gonna SUCK big time, but it’s nothing that isn’t doable.  Worry #2 – under control.  And frankly on the humidity – it’s just not that bad, not even noticeable.  And the heat, which I have been painstakingly training for, is completely manageable, and I feel that my study in heat acclimation has paid off.  Worry #3 – not even there.

I did slip pretty badly on the swim ramp yesterday – one step and whhooosh – straight down on my back and head.  Smacked my head something terrible.  Probably the worst head bang since Kayla dropped the window on my head back in the Bowness house in Calgary.  But I think I’m okay – woke up this morning with some neck pain/stiffness, which I noticed a little on the swim at first, but I’m sure it will be fine by Saturday.  If not, I’ll just be taking more meds than I thought!! 

Now it’s relax time.  I’ve done my swim (which I wasn’t supposed to do, oops, Chris), and now it’s off our feet for most of the day.  Having a great time with the girls – and man how lucky – Christine has a car down here, and knows her way around, so very fortunate.  Hydrate, rest, visualize.  That’s my job for the day.  Oh, and contribute to the extortion exercised by Ironman as I purchase my mandatory m-dot stuff for this race.  J

Happy Training!

Kat