Utah Half 70.3 Race Recap - August 25, 2012

70.3 miles of Swimming Biking and Running  5:33:08 total time 
13th Female overall (out of 101), 4th in my division (out of 18)

Another Utah Half Ironman in the books. This was my 3rd year in a row doing this race. It is one I will most likely do every year (**unless we decide to go to the AG nationals for the Olympic distance one year - which is the week before this race - that would be fun and a great experience also  - I've qualified to go each of the last 2 years but haven't done it yet) The longer races are my priority right now.

The Utah Half is a great race, run well, great support, great course, shaded run ;), the ONLY COMPLAINT I have each year is that for some reason or another they can NEVER GET THE DISTANCES right!! 2010 - the swim was long (that's more understandable than getting the bike or run distances wrong though!) 2011 - The swim was actually a tad short, and the bike was 3 MILES SHORT!?!? 2012 - bike was right on (i'm sure they heard enough comments about it from last year) - BUT the swim was again long (like 1/4 mile long), and the RUN was over 1/2 MILE LONG!!! Ouch!! that hurt!! So while I like to compare from year to year - they are making it tough to do so!

SWIM 1.2 miles (actual approx 1.4m) 42:19
Wave starts for the swim. My wave was very last - I hate that!! But at least for the most part it means not getting passed for the rest of the race, and I am passing others (mental boost). Not eventful swim, I didn't really ever get into a groove of drafting, which I do like to try to do if the opportunity affords itself. the swim was a 2 loop though so by the time we hit the first loop, the waves that had started 15/20 minutes ahead of us were coming around for loop 2 (I don't agree that wave starts make things less congested - usually it is the opposite - it just happens out on the course instead of at the beginning - which is more of a pain because you finally get into the groove of your swim and all of a sudden someone is climbing over you or you are bumping into the slower swimmers from the waves ahead of you). The swim did feel long and when I saw I had 400ish yards to go I looked at my watch and it read 33 min, I should be done in 4-5 minutes (37-38 was my goal) - I knew that wouldn't happen. I got out of the water and my watch read 41 something. It's a bummer when the course is wrong (for my own personal comparisons), but at least for race purposes - everyone is doing the same course! I was 6/18 in my division in the swim and 28/101 females - that's about where I usually fall (top 25-30% of the swim).

T1 - 1:26
I ran into transition and pulled my wetsuit off, threw on my helmet, glasses and shoes, grabbed gels and inhaler for my back jersey pocket and got on my way.

BIKE 56miles  2:51:05
The Bike is a nice flat course with mostly decent roads. There are several turns, especially in the first 8-9 miles. I got onto the bike and started to work on bringing my breathing in check. I began to eat and drink asap and ate something every 25-30 min. I went through 3 blueberry muffins (homemade and full of good stuff - apple, banana, blueberries, raisins, pecans, flax seed, oat bran, greek yogurt, brown sugar, white flour (I make them with wheat flour too - but white for races)- they are really good and great for you!!) Then I started in on the gels. I drank 4-5 water bottles of either water or EFS fluid through the bike. There were several girls that I kept leap frogging with (doesn't it always seem that way?!) I felt good on the whole ride and tried to push as much as I though I could. there was a definite wind that seemed to change directions every time I turned to remain a constant headwind! My bike MPH average was 19.7 ish - my average was higher last year (but there was less wind then, and I may have pushed too hard last year because my run suffered because of it last year). I have been practicing getting my feet out of the shoes before I get off the bike and so I did that as I came down the last stretch of road, then hopped off the bike barefoot to run into transition.

T2 - 1:07
quick and uneventful T2 - grabbed my visor and gels and headed out.

RUN 13.1 miles (actual was 13.68) 1:57:13  8:34 pace
I felt great starting the run and again worked on getting my breathing in check and not going too fast. Because of the way your legs spin on the bike, the natural tendency is to run much faster than you should right off the bike. I watched my pace and tried to keep it just around 8:30 and not let it get much faster (for now).  My goal was to run a low 8 min pace. Much of the run course is shaded and that is wonderful because it was HOT by now (mid 80s) and sunny. I ran with a girl for a few minutes and we talked. I enjoy doing that because it distracts me, but also if I am able to talk  while running, then I know I am not going too fast at the beginning. My run is my strongest leg and I always am able to pass way more than pass me. I use everyone ahead of me as my short term goals, and as long as I stay within my comfort zone, it is a helpful distraction. There was one girl who passed me on the run, and I knew she would. We actually were parked in transition next to each other and talked quite a bit before the race. Super sweet girl! This was her first 70.3, but as we talked I found out that she is an amazing runner - her best marathon is a 3:04!  I saw her on the run, about a 1/2 mile behind me on the first out and back (there are a couple of out and backs on the 2 loop course so you get to see who is close to you, both in front and behind). We shouted encouragement to each other as we passed and I knew it would not be long before she caught me! It wasn't! She kept reeling people in and every time I saw her she had passed more! I had too, but not at her pace! She ended up 2nd in our division with the 3rd fastest run of the females.

I felt great most of the run and kept to my nutrition plan -which was to drink water at every aid station (every mile) dump a cup of water on my head, and take a gel every 2-3 miles. I was able to make it to the run without needing to go to the bathroom so that meant my bike stayed clean ;). No GI issues on the run either so no stopping for me. I don't mind running while I go #1 and I do on the run as needed. I did not pay attention to the distance on my watch when I finished the first loop. I should have! If I had, I would have noticed that it was long and that 2 loops was going to be significantly longer than 13.1miles. Live and learn! I hit mile 12 and felt really good still so I picked up the pace, thinking I had a mile to go. At about 12.7 I wondered if I had taken a wrong turn or done an extra turn that was I was not supposed to because I knew I would not reach the finish in .4 miles. I was starting to stress that I really had gone the wrong way! There are not TONS of people that do this race and while there were always runners ahead of and behind me, I had already started to lap some of them and did not know if perhaps on the 2nd loop we were supposed to go somewhere different?! I was pretty sure I was on the right track though so I kept going and pushing hard hoping the finish would appear soon!! FINALLY I saw the turn that took me to the finish and my watch read 13.68 when I crossed the line. I had hoped to beat my Oceanside run time (1:53:11) - and knew I did not do that!! But my pace was faster, (8:34 this race vs. 8:38 in Oceanside - barely faster) - but that's all I could hope for and I was happy with it. I had the 4th fastest run in my division and the 9th fastest run out of 101 females.

Bill got 3rd in his division and made the podium! So proud of him!!

The craziest part of this day was afterwards! My 20 year high school reunion was that same night, BUT IN CALIFORNIA! We were staying at my sister-in-law's house in Utah for the race. I went back to her house with my husband, showered super fast, and jumped in the car to head to the airport. I had a 5pm flight out of SLC, arriving in Orange County at 6pm for my reunion that started at 7pm in San Clemente (about 40 min from the airport). I made my flight - barely - they were calling final call when I ran up to the gate! I wore my compression pants and socks on the flight to aid in recovery! Once in Cali - I got my rental car and went to my girlfriend's house to actually get dressed and ready (my hair was still wet (I threw it in a bun and threw a visor on for the flight!) and I had not done my make-up. I showed up to the reunion about 7:30pm and had a blast!such a fun night. I was up until close to 3am (got up at 4:15 am that morning for the race), THEN I got to sleep for 3 hours because I had to head back to the airport to fly to SLC at 7:30am to meet my family on their way up to Jackson Hole, WY. We were in the middle of a family vacation and I had to get back! When I went to bed Saturday night after the reunion (sunday morning actually) - I totally felt like I was getting sick - my throat was starting to close up! UUUUGH! I loaded up on vitamins and went to bed early the next couple of days and fortunately I avoided the sickness!!  It was a whirlwind of a weekend with the race and reunion, but I loved it all! The following few days we had a great trip to Jackson Hole and Yellowstone.

 

 In the Yellowstone Grand Canyon

 at the top of Jackson Hole

 old faithful

The Grand Tetons

Next Race is the Hamptons Marathon in New York, Sept 29. Then the Florida Ironman 5 weeks after that on Nov. 2.

Marathon Training

My next race is around the corner (Utah Valley Marathon, June 9th) and I have not posted in awhile. Sorry about that for all you loyal fans (all 2 or 3 of you!!) Ha ha! I know this blog is mostly for me, but I do appreciate that some of you actually enjoy reading my rants and raves about my tri training.

What have I been up to lately? A lot of running, a lot of biking, a little swimming, and some much loved and needed R & R. My husband and I went to Lake Powell with some good friends last week and did absolutely zero training - it was great!!

So a few milestones in my training have happened over the last few months. Probably the most important one for my endurance training is that my heart is getting measurably stronger, which means that at the same heart rate as previously, I can do more work, push harder, go faster. My coach has me do a bike test on my computrainer about every month or so. I have seen marginal improvements over the first few months of doing the test. But this last time (mid May) that I did the test there was a significant change in my heart rate as compared to the first time I did the test in January. Not only did I get a higher score for the test (which means I went longer and pushed more wattage (power)), but my HR was 20 bpm lower throughout the first half of the test, and 10 bpm lower through the 2nd half of the test. And during my recovery minute (between each hard interval), my heart recovered more quickly and to a lower HR before I started the next interval. For those of you who understand this HR thing, you would know that I am pretty stoked on that. Basically it means that for the same effort, I can do more work, which means I can go faster, and go faster for longer - which is the goal!

Second milestone is a combination of two runs I have had recently, an 18 miler and a 16 miler. Both were ones I was a little afraid of, because of what was prescribed.

18 miles - 3 mile warm up (slow: 9-10 min pace), then 14 miles at marathon pace (8:23), then last mile at 5k pace (7:00). I did it! The 14 at marathon pace varied between 8:15-8:29, but averaged faster than 8:23, then my last mile was an 8 min pace - not my 5K pace - but it was all I could push out at that point. It was the first run where I have legitimately felt like I might actually be able to run a Boston qualifying marathon. The second run, the 16 miler, was this morning. I was less afraid of this one than the 18 miler, maybe because I did that one. But the run was supposed to be 2 mile warm up (zone 2 HR), then every other mile at 8 or below, with the recovery mile as slow and bringing my HR back into zone 2. It was a great run, my coach and my good friend came along with me (we are all running the marathon together), our first 2 fast miles were right at 8 min pace, then the rest of them were 7:40 or lower with the last one at 7:30 min/mile pace. And during the recovery mile my HR dropped into zone 2 (140s for me). The bonus about this run is that I felt great at the finish and knew I could have kept going.

Third milestone was riding 120 miles this past Wednesday. That's the longest I've ever ridden. From my house all the way down to Colorado Springs, and back. It was a great ride, averaged 17mph on rolling hills with a couple of good climbs. The first 10 miles heading back are all pretty good uphill.

One concern I have had recently is that I will sometimes get tingling all over, and lightheaded when I finish a longer training session, I am fine through the end of the workout, but as soon as I stop, it hits. And I did that after the 18 mile run and also the 120 bike. I am experimenting with nutrition and supplements to see if I can figure it out. I am pretty sure it is not dehydration, which would be the first conclusion many would come to.

Anyway - that's it for now - marathon is 2 weeks from today! I feel ready!

Running in the Wind

A couple of good hard runs always boost me mentally and physically. Satutday I ran with my coach Kari. We did 8.5 miles on a relatively flat trail in Parker (Cherry Creek Trail for those who know)  - The run was intervals, we had to choose a pace that we felt I could hold for all the run intervals: 1min run/ rest/ 2min run/ rest/ 3 min run/ rest/ 4 min run/ rest 5 min run/ rest/ 6min run/ rest - then back down the ladder: 6, 5, 4, 3, 2, 1 (all had 90sec rest in between, plus a 2 min rest between the two 6 min runs). We chose a 7 min/mile pace. I knew I'd be ok the shorter intervals but the longer ones were going to be HARD (but that was the point, right?!) - My heart rate was up - I hit 190 on the last few min of the 6 min runs, and consistently in the 180s for those longer intervals. (my max HR is around 195, I think).

Overall I ran approx 6 of the 8.5 miles at a 7 min/pace or just above(7:15/30) (42 min total running at approx a 7min/mile) - that's a 10k! Not that I could go out and run a 10k in 42 min, but I'm getting closer!!

Today I ran 5 miles - tempo on miles 2, 3, 4. So one mile warm up, 2-4 fast, 1 mile cooldown. The three tempo miles were 7:40, 7:55, and 7:15 (can you tell which were uphill!?) - I am happy with that - I was actually hoping my average for the three (7:37) would be a bit faster - but, I am pleased with baby steps!

Oh - and both days were windy (10-15mph), gotta love springtime in Colorado!

Something is Working

You know how when you really enjoy something and you want to be good at it, you find yourself putting a significant amount of time and effort into it, hoping it will pay off. And sometimes it does and sometimes it doesn't. That's life, right? Over the past year I have been mildly obsessed with improving my triathlon skills (hence, the blog). I need improvement in all three disciplines to say the least.

Swimming - which is the new one for me, is where I could probably improve the most, but as it's the shortest part of the races, vast improvement there just doesn't make that much difference in the big picture. Although I am still plugging away trying to get better and faster. Because the longer the race, the more the swim time does matter - swimming 2.4 miles for an ironman in an hour vs. an hour and a half is a pretty significant chunk of time.

Biking - This is the view from atop the hill at Chatfield Reservoir a week and a half ago. Gorgeous. It was a 2 hour ride followed by a 4 mile run.

As I continue plugging away I do see improvement on the bike. The same rides over time have faster (albeit marginally) mph averages. This is the longest time portion of the races and the part where a person should be setting themselves up for a strong run. Walking on the run because you went too hard on the bike is significantly worse than going a bit easy on the bike and killing it on the run. The walking absolutely kills your time, and can be very mentally demoralizing to an athlete who has worked hard and put in the proper training.

Running - ok - I will openly admit that I feel the run is the strongest part of my race. It's the part I look forward to, which is a bit weird being that it is for sure the hardest part, the most draining, taxing on mind and body, and the only part of most races where I question my own sanity as to what I am doing, and why. And often during the run portion (of the longer events, at least) I vow to never do one of these again. Which is why my husband says you can never make a decision about a future race in the middle of a race! Agreed. Having said all that though, running is still the part I like best. And because of that, it is the discipline where I want to see the most improvement. And I am excited to say that I have seen some. As I stated above, it's really nice when you can put work and effort into something and actually see results. And since it is the run transitioning off the bike that matters, those are the times I am interested in. All the runs and rides are pretty hilly, there isn't anything flat around here:

April 26 - Rode 17 miles (1:07) - then ran a 2.4 mile loop (1.5 uphill and .9 downhill) at a 7:51/mile average pace.

May 20 - Rode 30 miles (2:03) - then ran a 4.2 mile loop at an 8:40/mile average pace.

May 26 - Rode 12 miles (47:29) - then ran the same 4.2 mile loop as above at an 8:11/mile avg pace.

Earlier this month during crossfit we ran a timed 5K. I did that at a 7:37/mile pace (23:40)

Last summer my only 10K race (running only) was an 8:08/pace (50 min), and my 10K portion of the one Olympic Tri I did was an 8:19/mile pace.

Here's to hoping the improvement continues.