Ironman Arizona 2015 Race Report

I woke the morning of November 15, 2015 like any other race day morning -  A few minutes before the alarm, excited and ready to go.  We had arrived in Tempe three days before and I felt like I had enjoyed the IM experience, eaten well and was adequately rested.  The weather forecast was sketchy calling for rain between the hours of 3 and 5 pm, clouds all day and temperatures in the high teens (mid 60s F).  While not the heat I was used to racing in, I never though too much about the cold, I threw my sleeves into my bag for the bike, never crossed my mind that I might need something more for the run.

I ate my normal bagel and PB and started drinking Carbo Pro with Nuun. Carole and Erin were up and the suite was buzzing with activity.  We decide to head to transition shortly after 5.  It was dark and cold.

Erin, Me and Carole

Transition was very tight - annoyingly so.  I finally took my bike off the rack to an empty rack (why were were packed in like sardines while there were many empty racks I do not know.)  I got my chained lubed up, my nutrition on board (a concentrated bottle of 1000 calories of Carpo-Pro and Nuun, my aero bottle filled with 200 calories, and my bento box stuffed with 8 gels) and my tires pumped up with the help of a couple nice guys.

Pretty Bike

I felt really good, calm and collected but the time went fast.  I got body marked and made my way into my wetsuit.  Since it was a "Swim Smart, Self-seeding, rolling start" I got myself  to the line up and settled in behind the 1:10 sign. It wasn't sure of the time but it seemed like a long time standing there, getting colder and colder,  People were making small talk around me.  I couldn't believe how many people said things like "well I don't swim this fast but ...."  Have I said yet that I do not like these new starts?  Well, this one in particular does not work.

I'm in there somewhere

 See, the entrance to the water in through a set of stairs - maybe 10 feet wide (with arm rails dividing it up into sections).  The pros of course had the normal in water start with the males going off at 6:40am and the females at 6:45am.  Then at 6:50 they started the rolling start.  But unlike IMLP or IMMuskoka where there was someone at the timing mat line controlling the flow, this was just a free for all getting down the stairs and into the water.  It was more like a on land mass start!  I hit the stairs and glanced at the clock which read 6:51:xx so I knew I started sometime around that time.  It was mayhem as I looked into the dark water and saw the turbulent white water of the masses of bodies starting the swim and had no choice but to dive right into the cold waters and start my swim.  I didn't have any time to even think about the cold water, or the fact that I didn't have a warm up swim.  It was move or get crushed.  WORST SWIM START EVER!  The arms and the legs were everywhere with more bodies jumping / diving in every second.  I had  a great practice swim the day before, so I just focused on my stroke and my breathing and getting the heck out of the scrum.

Hard to see the entrance area in the bottom right

At 63F I thought the water would be too cold for me.  I don't know if it was the insane swim start, but I didn't really feel the water temperature at all.  I quickly settled into my stroke, drafting, passing, finding a bit of space, catching up to packs ahead of me....  It was dark as the sky was covered with clouds for the entire swim out.   I swam right along the buoy line and sighted well.  Yellow buoy, yellow buoy, yellow buoy,  seemed like forever before I saw the first red turn buoy.  The sun was just starting to peak it's way out as I made the turn.  I felt like I was having a great swim.  I took a very hard elbow to the the left goggle and the pain was strikingly acute and lasted for several minutes.  I was sure I was going to have a black ring around my eye.

That's me in the pink cap - Barry has a great eye!

It was a short swim across the lake to the second turn buoy marking the second half of the swim.    While swimming well, I was starting to feel like I was ready to get out of the water - my feet were starting to get cold.  I picked up my kick and continue the back half of the swim.  About 800 meters from the end my left shoulder started aching.  I was able to keep my swim stroke up, pushing through the pain but wondered what might come of it later in the race.  The memory of running with a sore left shoulder the entire run at Muskoka was definitely on my mind.

Finally I could hear the crowds at the swim exit as I came underneath the twin bridges and got my first glimpse of the final turn buoy.  Just like having 5 k left in a long run, I picked up my cadence and pushed hard to the stairs.  I looked up and there was a hand and two feet - I knew the stairs would be tricky - they always are - I grab for the hand as I tried to get my knee on the bottom step.  Honestly that is all I remember.  Next thing I know I'm running from the wetsuit strippers ready to ride!

I asked a spectator the time as I ran to transition.  It's a long run but at least it isn't up hill!  Someone yelled out 8:10 which seemed late for me - did I really swim 1:20?  Must remember not to do that.  I saw Barry as I was turning to run up to the transition bags.  He was smiling ear to ear cheering me on.  Time? I screamed.  1:12-1:13 was the reply.  Got to give him credit - as my official swim time was 1:12:45, a 10 second PB (negligible), and 13th in my Age Group.

Bike Gear Bags (photo take on Saturday)

T1 went pretty smooth.  Grabbed my bag and took the first chair inside the tent.  It wasn't crowded but my volunteer had to help someone else as well.  I didn't need help as I quickly put on my helmet, shoes, and sunglasses.  I attempted to put on my white bolero but couldn't get my wet arms in the sleeves.  So I threw it in the pile and started out the door.  Thank you to the volunteer who picked up my pile of stuff and got it all safely back into the T1 bag!

A relatively fast T1 split of 4:37.

Staying focused, I grabbed my bike and made my way to the mount line and off through the shoot to the start of the bike course.  AMAZING spectator support here.  My heart was racing.  Next thing I know I'm flying on my bike.  My beautiful bike with my fancy borrowed wheel set!  I'll go ahead and say a big thank you to Cavin for the use of his 808 front and to Kim (Two Years to Kona) for the 365 disc.  Not sure how much faster it made us but it sure did make Stella look fast!

The bike course is a bit boring.  It's a three loop course in the desert.  There are mountains on the horizon, but the landscape is barren desert.  Not even great cacti to look at.  Basically it's a false flat for the first 20 km then a steady slight climb for 10 km, then you turn around and fly back 30 km.  Rinse and repeat 2 more times.  Was a pretty uneventful ride.  My bike felt great and I was happy that my left shoulder wasn't causing me any more grief after the swim.  I stuck on my nutrition drinking approximately 200 calories of Carbo Pro Nuun every 40 minutes and take a gel every 40 mins, sometimes sooner.  I did have a bit of a tummy issue.  I finally got out of aero to have a good burp.  After 2 good burps, I had bit of vomit.  I tried to get as much up and out of me as possible.

Coming in after first loop - Still Dry!

The winds on the way out on the first two loops were noticeable but not too bad.  They were coming out of the northeast I think.  I never felt the wheel set, though there were a couple of occasions where I felt the cross wind on my front wheel.  But the 808 didn't seem anything more than my 404s I ride on all the time.  The light rain started on the tail end of my second loop.  It was wet on the turns coming back to town but I was super careful and always felt strong on top of Stella.  My bike was not failing me today.

I made the last turn around in town and I felt good.  I had been riding well and feeling good.  I was not passed by many woman, and I passed a lot of people.  Barry said I was in 5th, though now we know I was really in 7th.  As I started back out on the last boring loop, in the rain, Barry yells out "you gotta go".I knew what he meant.  My potential Kona spot depended on me getting off the bike with the lead pack.  And I was not in the lead pack.

This was the first time in the day when I started to realize my Kona spot would not be won today.  It's a sad moment in the race day and I should take a little time to reflect.  When I ran IMFL in 2012, my hope was to finish.  My goal was around 14 hours, but Barry and I both knew I was capable of much more.  I finished IMFL in 12:10:36, 33rd.  This is where my dream to Kona began. The next year I raced Cozumel and finished in 11:10:57 with a shortened swim. I was 7th in Cozumel.  2014 was a bitter-sweet year.  I ran Boston, trained hard for IMLP, tore my right soleus, and raced IMLP finishing in 11:56:05 - not competitive as I hadn't ran a step for the 8 weeks leading up to the race.

So that brought 2015 - my year to race two Ironmans.  My first serious attempt to be competitive.  My first chances at Kona.  Ironman Muskoka was my race, but the bike mechanical took it's toll.  I was thrilled to finish the race in 5th, my first IM podium, and a time of 11:23:54.  I had the best IM run of my life, and without the bike mechanical I'm pretty sure I would have broken 11 hours.

Going into IMAZ, it was go big, boom or bust!  So as I'm heading out on my 3rd loop, the rain is coming down, but the winds had shifted a bit and lightened up .  The ride out was the fastest of the day.  I kept eating and started to prepare myself for the run.  I wasn't cold on the bike.  I was working hard but keeping my power in check.  I made the final turn around and pushed myself through the rain to the finish line.  My bike split was 5:31:10, 7th in my AG.  I'm happy with my bike split, I did not bury myself on the bike, but perhaps I didn't push hard enough?  My normalized power was 148w and my goal was to be between 145 and 150.  My max 20 min was 162 w.  I felt like I rode what I should to have a good run in me.

Done and heading to the Bike Finish!

The final bit of the bike is back up the ramp to the dismount line.  It is quite slow and we rode single file.  For the first time ever in an IM race, I handed my bike to the volunteer and said "I love her, please take care of her".  I had the best IM ride of my life.  My back and shoulders felt great and I was ready to run.

Run Gear Bags (taken the day before)

BUT .... I was pretty sure my Kona dream was done for the day.  I was 7th off the bike (though B had told me I was 5th).  I thought I made pretty quick work of T2 - the volunteer had a towel and was massaging and drying my feet - which were a very crazy shade of white and quite numb.  I got my socks and shoes on, helmet off, visor and sunglasses on. Out the door in 2:38.

Heading out on the run - still dry and warm

I was happy to get out on the run.  It was raining.  And it was colder than I thought.  While I managed to stay not cold on the bike, the cold set in pretty quickly on the run.  The first two miles of the course run along a path just up from the river.  There are a few little climb and I was running well, clocking in just around 5 minutes per km.  I was actually really positive at this point, thinking if I could just keep clicking these in I would be good.  Besides being really cold, I felt ok.  Then the course turns and runs down to the clay path right along the river.

So Cold, So wet, So Muddy

Let's talk about the weather for just a second.  Apparently it only rains 5 days a year in Tempe.  Also, when it does rain in November - the temperature of the rain is near freezing.  And we all know, I do not like running in the cold, let alone WET COLD!

So I'm down on the clay path for the first time, trying to keep my 5 minute kilometers coming.  And it is slippery, muddy, massive holes and puddles.  It's hard to even run at all.  My mind wandered to Kona.  Barry saw me at the end of the muddy trail and I tried to seem positive.  But I knew this was not going to be my day.  I was keeping a a sub 5:20 pace but I was walking more and more.  I was very wet and very cold.  I was having the same bladder issue as Cozumel (I won't go into details but you can read about my Cozumel run in the rain here!).

I crossed to the other side of the lake and continued my run / walk.  I'd run between aid stations and then walk.  I took water and coke and occasionally threw back a gel.  I was very cold. My legs didn't want to work. I was finally making it back towards the bridge and I saw my first friend on the run course - Rob Bruce with his encouraging words of "look at you speedy thing".  While I felt less than speedy, it was nice to see him.

I made my way back over the bridge and finished up my first loop.  I was really walking the aid stations now and my splits were coming in the high 5s and 6's.  I was so wet and so cold.  I ran past the finish cut off and out on my second loop.  As I was going out on the path I passed a woman walking with a "P" (for professional) on her calf.  I suddenly didn't feel so bad about my run this day.  She passed me again while I was walking.  When she started to walk again, I caught up to her and said "can I walk with you?" And started a little conversation.  Her name was Ali and she was wearing a 5Q trucker hat and a bright long sleeve zip up top.  It wasn't her day but instead of pulling out with a DNF, she was making her way to the finishline.  I told her how much it meant to me as an Age Grouper to see her finish.  I wished her well and started to run again.

Heading out for 2nd loop

As I came down to the clay track for the second time, it hit me that many runners (and most of my friends racing) would have to make their way over this muddy mine field in the dark.  I think the rain had stopped by now.  I had my slowest kilometer splits throughout here.  I passed by transition again and was making my way to the bridge when I was passed by a calf marked 40,  She was running so effortlessly, chatting with another girl "I feel great, this is my first Ironman, I feel great".  There was no way I could keep up with her as she left me in her wake.

I made it over the bridge and for the first time I felt like I was warming up. This must have been around mile 20 / km 32.  I was picking up my pace between aid stations and feeling a bit better.  I was trying to do simple math in my head to figure out if I had any goals that were still achievable.  Around this time I saw Ali, the Pro, she was quite away behind me but I shouted "way to go Ali" and she responded "go get em LK".   I also saw Jackie and we exchanged some enthusiastic "you've got this" "no YOU'VE got this" banter. I was filled with love of my sport.  I was ready for this race to be over.

As I approached the hill, I knew I was not going to PB on the run, and by my math I would finish around 6:10 pm - giving me an 11:20ish time, a PB sure, but course adjusted, not really.  I walked up the hill and told myself I would run the rest of the way, just over 5 k.  I came down under the bridge and among the rock-star spectators was Barry.

Just before I see Barry with just over 5 km to go

"You've got 29 minutes to run 5k to break 11"  What? No I don't! "You now have 28 1/2 minutes".

I put my head down and ran.

Kilometre 38: 5:06
Kilometre 39: 5:08
Kilometre 40: 5:38
Kilometre 41: 5:20
Kilometre 42: 4:59

I was focused and I pushed the pain out of my mind. The sun set quickly through this time and the cold was setting in again. The cheers from the spectators and volunteers carried me through the cold and the pain. I passed a lady with about a kilometre to go, she must have noticed my age and she pushed back, passing me.  I couldn't keep up.  I ran as hard as I could.   My legs were cold but I knew the finish-line was right there, I just had to get there before 5:50pm.

The lights are blinding.

The cheers are deafening.

Linda Kay From Toronto .... You Are an Ironman!

I stopped moving and the weight of my body was caught first by one volunteer, then two.  I was so cold and I couldn't see for the dried salt in my eyes.  My legs stopped working.  My entire body weight now centred between two wonderful volunteers. They quickly got me to the med tent which was warm.  Before I knew it I was on a lounge chair covered in heavy quilted mover's blankets.  I had a couple doctors and a couple volunteers with me.  One offered to get my morning cloths bag and another got me a hot cup of broth.

Medical Tent

I asked someone if my husband could come in and he said he would call him and he would try but no promises.  The all of a sudden Barry was there.  I was starting to warm up and my breathing was returning to normal.  Barry got me a couple wet wipes and I was able to get the salt out of my eyes.  All I wanted was a piece of hard candy to suck on but all Barry could find me was a piece of pizza crust!  I'm not sure how long I was in there, but when I was warm enough I was cleared to leave, changed into my dry warm cloths and said my thank yous and good byes to the Med tent staff and volunteers.

So that was it for the race. I was done.  I broke 11 hours with a finishing time of 10:56:00.

Swim  1:12:45

Bike  5:31:10

Run  4:04:50

T1  4:37    T2 2:38

8th Female 40-44

 46th woman 

315th over all.

I had VIP access thanks to Barry and spent the next couple hours drinking beer, eating steak and cheering in the athletes.  I got to see all my friends finish and got to put the medal on Carole when she finished her first Ironman, making it look easy in 14:08.  I was so lucky to race with my fellow team mates: Rob, Liz, Lori, Jackie, Jana, Felicia, Heather, Erin and of course Carole.

A huge thank you to the volunteers who stuck it out in the cold and the rain, doing everything they could to make our race day successful.  Ironman could not do it with out you!

Thank you to my partner, my #1 supporter, my sherpa, my photographer and my enabler to my endurance addiction - Barry.  I could never do this without you.  Thank you for believing in me, pushing me and loving me.

Thank you to my club-mates and the Toronto Triathlon Club for giving me the training opportunities and the coaching / training friends who make this all possible.

Thank you to my therapy staff: Dr. Kris Sheppard at the Runner's Accademy, RMTs Jen Goddard and Tracey Elliott, and my FST therapist Sabine at the Mayfair.  You all had an integral part of getting me to the start line, injury free and feeling my best.

Finally thank you to everyone who helps out with my life while training and racing.  My mom for leaving her comfort zone to come stay with the kids and my inlaws for always being around to pick the kids up from school or watch them for a training day.

That's a wrap for the 2015 season. I got faster and stronger, but I've still got lots of work to do.  But for now I've got some recovery time ahead and planning to do!

K-Town Long Course Race Report 2015

The entire family made the long, traffic filled drive to Kingston this past weekend so I could race the K-Town Long Course Triathlon.

Sunday morning I woke before the wake up call and quickly called the front desk to cancel the call as to keep the family sleeping. I will be honest, I didn't feel like racing. As I'm sneaking out to hit transition early (which was about 100 feet from our hotel), my little guy popped up and was not going back to sleep.  It's nice he's at an age now that he can join me on these things and his face lit up when I told him to get his shoes on he was coming with me.

While I got to transition at exactly 6am when it opened, I was the second to the rack and therefore did not get the "best" spot but I was able to take the second best spot on the rack.  I just left my bag and my bike and Jensen and I head to the Tim Hortons to grab a bagel and coffee for breakfast.  Sadly, as we neared the gas station / Tim Horton's it hit me that is was under construction and not open. My morning was not going as planned.  I scrambled to come up with plan B and that landed JJ and I in the hotel restaurant when it opened at 6:30.  I had a scrambled egg, fruit and an english muffin while JJ put down a bowl of sugar and artificial  colouring with milk, also know as Fruit Loops.

We went back up to the room so I could check out the swim course from the balcony and was happy to see it didn't look too choppy.

I went back down to transition to get it all set up and prep for the race.  I wasn't feeling all that great mentally and really didn't have that great feeling I had earlier in the year at Welland.  I went through the motions setting up my transition, chit chatting with fellow racers and stuffing myself into my wetsuit.  I went down to the swim start to get on with my day, still not feeling "it".

SWIM

It was a deep water start and I was in the first wave with the pros, elites, Men 34 and under, Woman 44 and under.  Even though the water was warm at 72*F I started getting a chill waiting for the start.  Finally the horn went off and off we went.

I had planned to really push it in the swim but I just wasn't feeling it when it mattered.  I thought I was swimming OK but was having a lot of trouble sighting and following the course.  I had not studied the swim course beforehand and that came back to bite me.  Once I made the final turn buoy things really unravelled and I had no idea I just need to swim straight for the swim exit.  I didn't wear my Garmin in the swim so I have no idea just how far I swam off course. Like always Barry was at the swim exit and when I asked the time he shouted 40 minutes.  Worst official 2k swim time ever at 40:52. Needless to say I was not impressed with myself.

Interesting note about this swim - you finish at a deep water floating dock and are pulled out of the water by volunteers.

T1

I ran into T1 and found my bike quite easily - since there weren't many bikes left on the rack.  I made good time getting myself together and running out on the bike.  Official T1 time 1:30.  It was nice to see my kids at the bike out and that cheered me up a bit.

BIKE

It was a beautiful day for a 56 K ride.  Since I am neck deep in Ironman training, a 56 k bike ride has the potential to be super fast.  However, coming off a weekend of big training in Muskoka I knew my legs wouldn't be super fresh but it was less than a 2 hour bike ride.  I was all in for the ride.

The course heads East for 27 km and then turns around and heads back west.  We had a great tail wind on the way out and I really crushed it.  There weren't many people on the course at this time.  I passed a lot of people and wasn't passed by any woman and only a few men.  It's a beautiful bike course with some nice rollers and a couple good sized climbs.  I got to the turn around and checked my stats to see my average power was 162 and average speed was 35 kph.  I knew there would be a head wind when we turned and sure enough I felt it right away.   I also knew I was averaging a much higher wattages than planned.

I continued to push and enjoy the ride which was great until we joined up with the folks doing the short course (short course started at 9am).  The final 12 km of the course was very congested with traffic and bikes.  Passing was tough but critical.  Getting to and over the metal bridge was a bit of a nightmare and a definite time suck.

I finished the bike in 1:41:22 with an average power of 157w.  This was about 12 watts higher than I expected.  Again it was great to see the kids as I came off the bike but truthfully, I wasn't looking forward to the run.  I had some funny conversations with myself over this run - it was 15 km - one of my most favorite distances ever - a common long tempo distance run for me.  I told myself this over and over.

T2

This transition was not fun.  When I came in from the swim I didn't put my watchband on as planned so I had to do this in T2.  The problem was I couldn't find my watchband OR my headband!    I finally saw it neatly laid out 2 spots to my left.  I got out of T2 in 1:42 which while dismal is better than I thought I did.

RUN

So off I run, with my handheld filled with CarboPro and Nuun, fiddling with my watch and watch band.  The run course basically heads west along the river with a triangle loop at the end.  Again, I didn't study the run course too too much and that came back to haunt me as well.  And this is not a flat run course at all.

My first two kilometres clocked in at 4:31 and 4:32.  While pleasantly pleased and longing to hold that pace for 13 more, I knew there was no way I could.

The first 3 1/2 km is on the sidewalk or a very narrow curb lane and is very congested with the short course runners coming back.  Once the long course broke off from the short course, it was much quieter and was run on a very narrow fitness trail.  The course markings were not as good as I expect from a Multisport Canada race and for sure they needed at least 4 more marshals out in the park.  Twice I ran the wrong way and once I thought I needed to do a U-turn.

I Saw Barry right at the fork - 7km mark for me, 8km mark for Barry.  By this point my calves felt like they were filled with cement and every step was heavy and I couldn't find my kick.  As I made my way back to the finish, I just focused on finishing.  I had to walk up the "wall" - an extremely steep, short climb.

I kept looking at my watch and it seemed like the kilometres were taking forever to change.  Finally I could see and hear the finish line.  My heart jumped when I saw Calli Anna with her hand outstretched and for the first time ever, Calli Anna crossed the finish line with me.

Official run time 1:10:36, 4:42/km pace.

All said in done, I finished in 3:36, 4th/18 in my age group, 14th/78 woman, 47th/196 over all.  So while I was super disappointed right after the race, upon reflection I had a pretty good race and learned some good lessons!

Thanks to John Salt and his crew at Multisport Canada for another great race - hopefully next year you get some more volunteers out on the run course, otherwise a pretty great race.  Thanks to my kids for putting up with prerace / post race mom and cheering me on throughout the day.  And of course the biggest thanks to my sponsor, biggest fan, photographer and race sherpa Barry.

That's it until August 30th and Ironman Muskoka!

2014 Inaugural Barrelman Half Iron Race Report

It's now been over 3 weeks since the running of the Inaugural Niagara Falls Barrelman put on by John Salt and his crew at Multisport Canada.  This race had always been on my race schedule as a wishlist or "C" race.  Given it was 8 weeks post Ironman Lake Placid, I held off on registering until the Wednesday before the race as I wasn't sure I would be up to the challenge of a half iron.  I had ridden a couple times and had been ramping up my running in anticipation for the NYC Marathon.  I hadn't swam since IMLP except for 10 minutes in the Mayfair pool getting a feel for my stroke.  I figured I could go out and give it a go for fun (and because how many times do you get to race and inaugural event?).  Barry decided to join me in the fun and race the Bike/Run event.

This race is a point-to-point race starting in Welland and ending in Niagara Falls.  I knew most of the bike course from racing the Welland Half a couple of times   I also thought I was familiar with the swim but they threw me for a loop by switching directions of the swim.  The last 20k on the bike and the run would be new territory for me.

Given the logistics of the race we were given the option of racking our bikes the night before the race.  Since we were taking the shuttles to T1 race morning, we left Toronto around noon on the Saturday and headed to Welland.  It was quick and easy picking up the race kits and checking in.  We met up with friends, fellow club-mates and the cutest couple in triathlon, Kim and Hector.

This was our introduction to the winds that we were all hoping would settle down over the course of the next 18 hours.  It was so windy I actually saw a bike get blown off the rack in T1.  Luckily someone suggested racking my bike by the bars to make it more steady.  Luckily I have had a lot of practice leaving my bike over night but I'm sure the conditions were troubling others who were first timers.

Thanks to Kim's suggestion we decided to drive the bike course to Niagara Falls where we were staying for the night. It's always nice to get a bit of a feel for the roads.  There were lots of turn on the way to the Niagara Parkway but then we were blessed with smooth roads and awesome views for the last 8 km.  We made it to our little dive motel close to the finish line - the Niagara Parkway with just enough time to check-in and then head over to T2 for the pre-race briefing.

For only $79/night it really wasn't all that bad.  It wasn't quiet that is for sure but it was newly renovated, clean and came with a nice size fridge, microwave, coffee maker and toaster! Plus a bunch of our club-mates and a bunch of other triathletes were staying there so it was like a race motel.  The owners were very sweet and gave me a 5pm check out time for a few bucks extra.

We headed over to T2 in Knightsbridge park to check out the expo and attend the 5pm mandatory race briefing.  We had been warned by the folks who caught the 2pm showing that it was over an hour long!  After meeting up with some fellow Toronto Triathlon Club friends we headed to the pavilion and grabbed a seat.

Jana, Erin, Kim and Nicole

The GoPro Selfie with Hector and Barry

Cult-like?

After the pre-race meeting we headed out for a nice pre-race meal at UrbanSpoons top pick for Italian in Niagara Falls.  There was hardly a wait for the table and the 8 of us were seated and fed in quick manner.  Afterwards we went for a bit of walk, hitting up a convenience store to pick up last minute supplies like my most coveted 5 hour energy drink for the morning and then headed back to the cozy motel for the night.

 Being a point-to-point race we were give 3 bags to assists us in transitions.  A black bag for us to have in T1 to place our wetsuit and goggles in, a red bag for our bike-run gear and a clear bag for our dry cloths.  We could leave our red bag either at the shuttle bus in Niagara or at the entrance to T1.  We were promised this bag would make it's way to out numbered bike rack in T2 and they did not disappoint.  The clear bag was left at T1 and transported along with our black bags to the finish line where we could pick them up post race.  The organization of this race was amazing and I didn't hear one complaint about the logistics and the gear transport!

Given the 9am start time we woke at a very reasonable 6am.  Went through our morning routines - coffee, bagel with PB.... and then decided to drive to the shuttle parking lot since it was raining (notice I have not focused on the weather until now?).  The weather forecast for the week leading up to race day was not great.  It was calling for rain, thunder showers and lots of wind,  As we left the motel in the rain I was second guessing my decision to do this race.

On our short drive to the parking lot/shuttle area we passed our dear friends walking in the rain.  We had the seats down in the back so they all just hopped in and we all made it to the shuttles with little worry.

Back of the party bus to the shuttle!

We arrived in Welland with more than enough time.  As we were all setting up in T1, the skys opened up and it began to pour.  I quickly finished up, grabbed my wetsuit and backpack and headed into the Community Center (so nice to have that available to us!).  We had indoor real toilets and a place to hang with out friends!

Around 8:30 we decided to venture out to the swim start and were pleasantly surprised that the rain had gone - since the forecast called for rain and thunder showers all day, I was not convinced it was gone for good.  Little did I know at the time how wrong I was.

It was great to run into so many TTC members as we made our way to the swim.  I think we had 17 members in total at the race that day.  I said my good byes to Barry and got myself into the water to get ready for the day.  And now, the race report begins.

SWIM
The water was fresh but not too cold - I would say just about perfect for a long wet suit swim.  The clarity of the water was amazing.  Every other time I have swam this course it has been quite murky but on this day you could see everything perfectly.  Instead of swimming to the left and keeping the shore on your left shoulder, we swam in the opposite direction.  While there is a bit of a current in the canal it really isn't noticeable to me so this change of direction really meant nothing.

My wave started at 9:10 and I started at the front of the wave.  It was not a very big wave and I figured why not.  Well remember I haven't swam since IMLP .... the gun went off and off we went.  I settled into a nice stroke and felt pretty good.  However that didn't last long.  I think about 400 meters in my arms were really starting to feel the fatigue.  I didn't think the fatigue would come so soon but I knew that it was not going to be a fast and easy 2k swim.  I relaxed into the stroke and just focused on swimming and trying to draft.

I pulled myself out of the swim in 39:42, 14/32 in my age group - a very dismal swim indeed!  But again, what should I expect with little no training?

It's a bit of a run up to T1 and I thought I made quick time getting my wetsuit off and into the bag, shoes on, helmet on and then running to the exit.  My bike was about as far away from the bike out as possible and running in bike shoes on wet pavement is not fun.  My T1 time was 3:29.  Now it was time for some fun ....

BIKE

The start of the bike was different from the past Welland halfs I've done because the city stated road work the week before and the only way to safely get us out on the course was to take us around the other way which would add and additional 2k (really 3) onto the bike.

I never thought I would have another race that I could compare to the fear I had during the first hour at IMLP.  But Barrelman definitely gave me a run for the money.  The first 25k was torture.  I felt like I was riding in a hurricane. The head winds were brutal but the cross winds were down right dangerous.  My bike was being blown across the road.  I was hanging on to the bike so tightly that my arms and shoulders were cramping.  But when I would convince myself to relax another cross wind would hit and I would tense up again.  The only think that got me through this first 25km was knowing once I made the turn, the headwinds would become tailwinds and we would have a fast race after that.

I was so happy to get to Lowbanks and make the turn onto Lakeshore Road.  The lake was beautiful and the tail wind was amazing.  I took advantage of it and flew along the waterfront and settled down and started to enjoy the ride.  We had to turn back into the headwinds a bit before we rejoined Feeder Road and headed back to the North West, through Welland and on to Niagara Falls.  Generally we had a great tail wind and the cross winds had settled down a bit.  The only photographer on the bike was right after the 60km aid station - notice the banana in my hand... it was sticking out of my mouth when I saw him!

TERRIBLE race photo

There were lots of little turns along that last 30 km stretch to Niagara Falls and the road quality was not the best.  Then you hit the Niagara Parkway - and the the pavement was nice a smooth - sadly we had a bit of a head wind through that spot which slowed it down a bit.

I pulled in T2, 92.74 km in 2:52:11.  Not the bike I know I can do on that course but a decent bike given the conditions and my lack of training.  Overall average according to Garmin was 32.2 kph. Not bad considering I averaged 27.5 kph over the first 25 kilometres.  I liked the ride and hope the next time it won't be so windy!

T2

I came into T2 just ahead of my friend Kim but she made it out onto the run before I did.  I had to catch my bearings and get my socks on which I struggled with a bit.  I saw Kim making her way out of T2 and I got myself together thinking maybe we would run together a bit.  It was a pretty dismal T2 time of 2:49.

THE RUN

I knew I was in a pretty decent position in my age group coming off the bike and I was hopeful I would have my running legs with me on this day.  I came out of T2 and caught up to Kim.  We saw Hector coming in from his first loop looking strong and fast - He was definitely having a great day (he finished first in his age group, 6th overall).  Kim and I shared a few words and then I went on trying to find my turn-over and get my speed up.

Now just a few comments about this run course.  It is very beautiful but it is not flat!  In fact, there is one very steep climb (and given it's a two loop course you run it twice) but it is a very short climb that is really just the beginning to a longer, gentler climb that goes on for about 2 1/2 kilometers taking you to the top of the hill at the Fallsview Casino.  Then you have a pretty steep decent that takes you down to the Falls.  You run along the river back to Knightsbridge Park and do it all over again.

Now at this point in the day, the sun was high in the sky and there was no cloud cover (thanks meteorologist for your oh so accurate weather forecast).  It was pretty hot for a run but that didn't bother me.  In fact, nothing was really bothering me but as I had found with all my running since IMLP, I just couldn't get my legs to turn over and thus I just couldn't get to the speed I wanted.  I got passed by 3 woman in my age group so I knew that a top 3 finish was out of the picture.  I didn't give up and slow down, but I did make sure to slow down and check in with my friends and club mates on the course.

According to sportstats my pace wasn't too miserable - averaging 5:29/km finishing the run in 1:55:58.  However my Garmin is a different story - measuring the course short at 20.45 km with the dismal pace of 5:39.

So at the end of the day, with a total time of 5:33:34, I finished 6th out of 32 in my age group, 27th out of 188 woman and 107th overall (out of 488 I think).

John Salt and his crew at Multisport Canada put on a great race!  It was well organized from the beginning to the end.  I was disappointed there wasn't pizza at the finish - I do appreciated the attempt to provide a healthier alternative to post-race food - but seriously, I was thinking about pizza the entire run and then to be handed a dry ham sandwich was a bit disappointing.  Besides the post race food I have nothing to complain about.  My wetsuit bag and dry cloths bag were easily retrieved at T2 and there was a beer garden (beer is always good after a race)!

As always a HUGE thank you to all the volunteers who make these races happen.  Also a big shout out to the Toronto Triathlon Club - there were 17 of us racing plus 2 officiating for Triathlon Ontario!  So awesome to see everyone out on the course!  And a thanks to Eric D'Arcy who popped up on the run course at the right time to give me a little motivation!

Finally, will I race this race again - most definitely!  Sadly it will be 3 weeks post Ironman Muskoka next year so I can't commit for 2015 but if I've got anything left in me post Muskoka I will be there!

Next up to wrap up the 2014 season is the NYC Marathon.  It's been 4 years in the making but both Barry and I are registered, flights and hotel booked.  Now if only our bodies hold out so we can run it together in less than 3 weeks!

2014 Ironman Lake Placid Race Report

Ironman #3 - The Longest One Yet

12:40:23

Swim 1:14:37

Bike 6:32:49

Run 4:39:05

We arrived in Lake Placid early evening on Wednesday. We settled into the small apartment that would be home for the next 5 days.  On Thursday Chad and I went for a re-con  ride to Keen and it was so much fun.  Very pleased to see the newly paved roads out of town and down to Keen.

After the ride we made our way to check in which was incredibly smooth and no lineups to speak of.

Weigh In

After registration we made our way to the Ironman Village to pick up this years race backpacks which are sadly much different from my IMFL backpack.   Glad I got one from the first season they handed them out because the quality level of the IM backpack has diminished greatly.  Not sure I will find a solid use for it like I have my IMFL bag.

The next couple of days rolled by.  My emotions were high and I was living with 3 boys.  I sure could have used my bestie there for support.  Finally it was Saturday night and race morning was eminent.

Race day started around 4:20am like most race days.  I enjoyed my cup of coffee and a bagel with peanut butter.  The weather forecast was still calling for some severe weather but luckily it wasn't too cold in those early morning hours.  We made our way to transition to get the bike prepped for the day and then headed back to the apartment.

so close to transition!

It was nice to stay so close to the race site that we made our way back to the apartment before heading to the swim start.  Just before 6 we donned our wetsuits and joined the walk to the swim start.  We left it pretty close and were lucky to have stranger offer to walk out run special needs bags up Mirror Drive.  I got to jump into the lake and take a few practice strokes but then had to make my way through the hordes of swimmers to get to my "wave".  I must say I liked the rolling start - Mirror lake is way to narrow for a mass start!   I had decided to line up at the back of the 1:10 swimmers since my best case swim would be 1:10 but I was more like a sub 1:15 swimmer.  This was a great decision!

2,600 eager athletes

AWA cap with some doodling!

I had the best Ironman swim ever.  The rolling start means less body contact than the mass start but don't be fooled into thinking you aren't going to get beat up a little.  I found myself on the buoy line and on the hip or feet of someone the entire swim.  No need to sight and I enjoyed the drafting.  I did take a couple hits to the head and one person grabbed my leg - full clinching of the hand on my calf.  Yes I kicked pretty hard back.  By the time I had made the first turns and was heading back I knew it was going to be a good day.  I crossed the mat of the first loop in just over 36 minutes.  I ran right back in and started my second lap.  Just before getting to the turn buoy I realized it was raining. Interestingly enough, swimming in the rain is quite nice.  I felt strong on the second loop and came out of the water just over 38 minutes for a total swim time of 1:14:37.  I don't swim with my Garmin but I heard the course actually measured 4.1km so about 300m longer than the 2.4 mile (3.8km) swim.

It was pouring as I exited the water, had my wetsuit stripped and ran to transition.  As always I was happy to be out of the swim and I was trying to stay positive about riding in the rain.  I made my way through T1 without incident and was out of T1 in 6:03 which included a 400m or so run up from the lake.  A volunteer had retrieved my bike for me so I grabbed it and was off to the mount line.

MISERABLE

At this point in the race I was 43rd in my age group, 163rd woman and 839th over all.  I made it on to the bike and down the crazy hairpin turn and steep decent of Colden Ave.  As I started the first climb out of town, I realized just how awful the weather had turned. Torrential downpour and thunder and lightening hitting very close.  Apparently there was hail as well.  I was so happy to have my aero hemet on to keep my head a bit drier and warmer as I was getting colder by the minute.  At 12.5km into the ride you start the nearly 12km decent into Keen.  I have hit  67.9kph in training on this decent.  I hit 57 kph in the pouring rain.  I was not in aero and I was on my brakes the entire way.  However, breaking on wet zipps is not that effective. By the time I reached Keen I was shivering uncontrollably and was so very cold.  The wind-chill factor and the fact that I was soaked to the bone probably brought me close to hypothermia.  I remember thinking that if this storm didn't clear I wouldn't be able to finish the bike like this.  Little did I know that while I was suffering on the bike over 500 athletes were being pulled from Mirror Lake due to the lighting.

I don't remember when it stopped raining exactly.  At some point as I was flying on 9N I realized I had dried up and was feeling really good.  I kept on top of my nutrition and my hydration and felt like a million bucks.  This was also around the time I realized my power meter was giving me garbage data.  I was averaging well over 30kph at this point but my average power was 120w.  I know my body and my bike well enough to know that number was not right.  Not to mention I had ridden this loop 3 times before and I knew what to expect.

I reached the turn around point in Ausable Falls and continued to feel great.  I kept on my nutrition and hydration and really felt good.  I hadn't been passed by many woman and while I had no idea what sort of power I was pushing, my heart rate felt right and my body felt great.  I made the turn onto 86 and was very prepared to be patient as I start the long climb to Willmington and on into Lake Placid.  This first climb gets little attention in many recaps of this bike course but as you can see by the following photo it is the beginning of a 30km climb.  The red line marks the turn onto 86.

I kept my cool and climbed effectively spinning up the hills and enjoying it.  As you finish the climb back into the town of Lake Placid you hit the 3 bears.  Papa bear (especially on the first loop) is lined with spectators cheering you on.  It's like you are in the Tour de France - the energy was amazing and I was smiling ear to ear.  I made the turn onto Northwood, fully aware that I still had a bit of climbing to do before sailing down to Mirror Lake drive and into the Village.  All the tri clubs set up their tents along Mirror Lake drive and again the spectators were amazing.  Then you turn into the village and round hot corner with hundreds of screaming fans.  I wish I had photos or video of me coming through there because I was screaming at the crowd and having a blast.  Before I knew it I was behind the school and again coming down to Colden Ave where I knew Barry would be.  I screamed out "I'm having the race of my life! I feel great".  The thunderstorms were long gone and I was so happy clocking in a first loop of 3:06.  Little did I know it was all about to fall apart.

As I was climbing out of town, this time in beautiful sunny conditions, I was passed by several woman and I noticed quite a few of them were in my age group.  I didn't have accurate power data so I relied on perceived exertion and just kept riding my race.  The decent to Keen was dry and I hit 75kph - I was able to stay in aero the entire time and felt safe.  The second time through on the flatter sections proved to be more challenging and my speed was dropping considerably from the first loop.  I think the winds had changed and the head wind on the way back from Ausable Falls zapped some speed and energy out of me. With hindsight I probably should have upped my calorie intake.

Then I turned onto 86 for the second time and this is where I was crushed.  I was being passed by what seemed to be a steady stream of woman.  I couldn't push any harder than I was so I just had to suck it up.  I think this was when I realized I just wasn't strong enough to keep up with these ladies- man they are FAST!  The last 30km of this ride were tough, physically and mentally.  At some point as I climbed back into town the rain came again but this time it was a bit of a welcomed cool down.

finishing up the bike

I got off the second loop in 3:26 for a total bike split of 6:32:48. At this point in the race I was 26st in my age group, 100th woman and 793rd over all.

As I entered T2 and grabbed my bag I decided a bathroom break was needed.  Once I made it into the change tent I took a deep breath and took my time.  I had been going for nearly 8 hours and I knew I had a long run ahead of me.  My T2 time was 7:52.  I remember stopping at the run exit, taking a deep breath and saying to a guy standing there "well, you ready to do this?" and simultaneously we hit the timing mat and clicked our Garmins.

Just starting the run

It wasn't far down the road that I spotted Barry.  Though I'm smiling in this photo I was not happy and I was not being positive at all.  I had a bit of a cry telling Barry that I was passed my so many woman and that I never wanted to do this again.  Then off I ran.  The first few kilometers were ok.  When I was running my pace was around 5:20/km. I was walking each aid stations and then picking up the pace again.  My nutrition and hydration continued to go smoothly.  I was taking water and ice at each aid station as well as coke.  I started taking gels every 30-40 minutes.  I had no problem keeping anything down.  I did have a bit of a bathroom problem and had to stop 5 times over the course of the marathon.

smiling always helps (and look both feet off the ground)

I had an "ah-ha" moment just as I got to the first turn around at 9km.  I knew at this point I was far out of top 10 contention and while my calf that had been injured was holding out strong, my ankles and hips were already feeling the beating.  I decided at this point that I was good in the head and that I was going to enjoy the rest of this Ironman and not kill myself doing it.  I knew I had to let Barry know that I was good mentally.  About 18km into the run I got to see him again.

one of the best feelings all day

a little laugh

This run course is a beast with 333 meters of elevation gain - that's almost 1,100 feet of climbing with the largest climb from 17.5km - 19.5km on the first loop and 38.4k-40.4k on the second loop.  However, this is the most spectator friendly race I have done.  The spectators along this climb into town are amazing.  After returning to the village after the first out and back there is a smaller out and back along Mirror Lake drive that is a mile out and a mile back or just over 3km round trip.  This is through the tri club tent city and masses of spectators to make you smile.  I stopped at my special needs and grab my bag of ruffles potato chips and happily munched away on a few and shared the rest with fellow runners who were impressed with my selection of special needs nutrition.  

As I made my way back towards the start of the second loop I continued to be happy with my choice to run/walk.  I enjoyed talking to other competitors especially as I'm going out on the second loop and I'm running/walking with folks heading out for their first.  This is where you see the real spirit of the Ironman. This is where you can say Anything is Possible.  

heading back probably around 35k, thumbs up and a smile

The last half of the Ironman Marathon has always been a blur for me. Just bits and pieces of memories.  Like the first aid station to offer me chicken broth.  It was still quite early, probably around 5:30ish when I was offered the warm, salty goodness.  It was very warm on the run course and I had dumped ice in my top at every aid station.  But even with the warm temperatures, the first few sips of the chicken broth warms your soul and picks up your spirit.  It is such an extreme change from all the sugary sweet drinks and gels and candies you have consumed for the past 10 plus hours.  And to me it is a signal that the day is coming to an end.  I took chicken broth whenever offered.

I jogged along, walking the aid stations and the hills.  And through this blur of time, I was heading back into town and back up the last long climb.  I didn't have it in my ankles and hips to run up that hill but I put on my best power walking and motored up the hill.  I had my last run in with Barry, gave him a kiss and told him I would see him at the finish line.  And off I ran. And I ran the rest of the way.

taken at 6:52pm, about 20 mins until my finish

It always amazes me to see my last few splits of the Ironman Marathon. I had under 4 kilometers to go.

Split 39 - where I talked to Barry 7:11

Split 40 - 5:50

Split 41 - 6:05

Split 42 - 4:58

That's right, I ran my last full kilometer in under 5 minutes with a huge smile on my face!  I was finishing in the day light and I was finishing the run faster than my IMFL run split.  I was happy. And I was ready to stop moving!  My run split was 4:39:04 giving a total Ironman time of 12:40:23.  I finished 30th in my age group, 113th woman and 747th overall.  For a beast of a course, I'll take it.

The highlights of this race are the venue, the spectators and the volunteers.  This was the 16th running of this race and it shows.  The course is very beautiful but incredibly challenging.  It would be an awesome 70.3 course but the double loops definitely push your physical and mental limitations.  But at the end of the day, I can sum up this race as a beautiful and easy swim, a challenging and intense bike and an unforgiving, brutal run.  I made sure to thank the volunteers at every chance but I wan to give a BIG shout out to all the volunteers out there that made our day happen.  

I'm pretty sure I uttered the following statements over the course of the run on July 27th.

• I am never doing this again
• This is stupid, stupid, stupid
• I'm going to finish this one and that's it. I'm done.

I saw these two photos posted today on Facebook.

So just to let you know, when I got the chance last week to pre-register for the inaugural Ironman Muskoka being held at Deerhurst on August 30, 2015 - I signed up. Ironman #4.  How quickly the thrill of accomplishment erases the moments of weakness.

A huge thank you to my biggest fan, best race photog, sponsor, and race Sherpa Barry.  You know I couldn't do this without you!  Also a big thank you to Griffin for coming along and sharing the experience with me.  It was Ironman #3 but it was the first time I made it back to the finish line for the midnight celebration and Griffin stayed there with me until the last finisher crossed the line.

20 hours and 140.6k later

Finally thanks to all my support in Toronto - my massage therapists Jenn Goddard and Tracey Elliott, my Chiro and running doc Dr. Kris Sheppard of the Runner's Academy , my training partners in crime from the Toronto Triathlon Club,  my coach friends Eric, Tara and Michael for always answering my questions, my friends Carole, KatD, and Alice - always willing to take the kids so I could train a little longer and to my in-laws for kid-sitting so I can travel to train and race.  And to everyone who reads these blogs and facebook posts - thank you for supporting me!  You might think I'm crazy - but ya still love me!