Good Day Triathletes and Triathlete Supporters!
Thanks for all the well wishes for my first Half Ironman: The Grand Columbian. I’m pleased to report I made it!!!
A Few Definitions for the Uninitiated:
* Ironman: 2.4 Mile Swim, 112.0 Mile Bike, 26.2 Mile Run
* Half Ironman: 1.2 Mile Swim, 56.0 Mile Bike, 13.1 Mile Run
* Olympic: 0.9 Mile Swim, 24.8 Mile Bike, 6.2 Mile Run
* Sprint: 0.5 Mile Swim, 12.0 Mile Bike, 3 Mile Run
* Aqua Bike: 1.2 Mile Swim, 56.0 Mile Bike, Fu** the Run!
* T1: Transition Area #1 Where You Change from Swimming to Biking
* T2: Transition Area #2 Where You Change from Biking to Running
This was my first Half Ironman and my goals were twofold:
Goal #1: Have fun. Mark was going to be on course doing the Aqua Bike and Annette, Heidi and Michelle would be out there doing the Olympic. This was the “A” race (most important for the season) for all of us, sure to be very exciting indeed! Also on the course would be Uber Gear Bitches (hereafter known as UGBs) Steve (Annette’s husband) and Ross (Michelle’s husband) cheering and photo taking. I think it would have been hard NOT to have fun with all that energy out there!
Thanks for all the well wishes for my first Half Ironman: The Grand Columbian. I’m pleased to report I made it!!!
A Few Definitions for the Uninitiated:
* Ironman: 2.4 Mile Swim, 112.0 Mile Bike, 26.2 Mile Run
* Half Ironman: 1.2 Mile Swim, 56.0 Mile Bike, 13.1 Mile Run
* Olympic: 0.9 Mile Swim, 24.8 Mile Bike, 6.2 Mile Run
* Sprint: 0.5 Mile Swim, 12.0 Mile Bike, 3 Mile Run
* Aqua Bike: 1.2 Mile Swim, 56.0 Mile Bike, Fu** the Run!
* T1: Transition Area #1 Where You Change from Swimming to Biking
* T2: Transition Area #2 Where You Change from Biking to Running
This was my first Half Ironman and my goals were twofold:
Goal #1: Have fun. Mark was going to be on course doing the Aqua Bike and Annette, Heidi and Michelle would be out there doing the Olympic. This was the “A” race (most important for the season) for all of us, sure to be very exciting indeed! Also on the course would be Uber Gear Bitches (hereafter known as UGBs) Steve (Annette’s husband) and Ross (Michelle’s husband) cheering and photo taking. I think it would have been hard NOT to have fun with all that energy out there!
Goal #2: Leave it all out there. With a year of training for this race under my belt and another year of training looming for Ironman Canada the last thing I wanted was to end up with was lots of time wishing I had pushed harder. And nope, no “time” goal on my first race at this distance, just some estimates to help with planning.
Preface:
About a week before the race I came to Epiphany #1: I had not raced enough. Yes, I did the training and followed my plan closely. In fact I did not miss a single one of the weekly three planned runs, three bikes or three swims. I even rode the IM Canada course with Josh, did the Waikiki Roughwater swim with Mark, did strength training and tapered as prescribed. But I still did not have a good feel for what my likely paces would be when I strung ‘em all together at race effort. Unfortunately my lone other race for the season was the Valley Girl sprint in July. It was a great effort but nope, not easy to extrapolate that to the Half Ironman. I suppose nothing prepares you for a race effort like racing and I will do more next season.
So if only to get my head around the range of times I (and the UGBs) could expect to finish in, I put together a summary of three paces for each discipline. There was the "Fairy Tale" time that represented my stand alone personal best for each sport. Then the "Doable, I Think" time that was my best estimate of the likely result, and the "Let's Just Finish, Shall We?" time representing the worst case scenario.
Chapter One: Arrival
Upon arrival we were quickly reminded by the hundreds of thousands of dollars worth of bikes rolling into T1 that this was the 2010 USAT National Championship qualifier. It may be a small race in the middle of nowhere, but the quality of athletes and bling bling bikes roaming around had us hanging our heads in “We’re not worthy!” shame. Oh well, I shined up my trusty aluminum Specialized and held my head high racking my bike amidst carbon fiber frames and aero wheels EVERYWHERE! Of note: My number was #35 which equaled my age. Awesome! I won’t be able to forget my number, right?!?
*** Mark and I Before the Start. I'm Trying Not to Be Nervous! ***
Chapter Two: The Swim
After hugs all around and well wishes from Annette, Michelle, Heidi and Ross I headed to the shore. Steve and I stood on the bank and watched Mark’s start 5’ before me. Deep breaths, a couple of minutes acclimating to the water and before I knew it there went the gun and we were off. I had a great swim and felt it was nice solid effort but didn’t overdo it. There was a bit of traffic but the bumping was just side-by-side and overall there was minimal drama. I popped out of the water, waved to the UGBs and onto T1. Minor Miracle of the Day #1: I came in ahead of my Fairy Tale estimate. Clearly I continue to underestimate myself here. Yea!
37:00 - Fairy Tale (equivalent to about half of my Lake Meridian race time)
40:00 - Doable, I Think (equivalent to a typical solid Lake Washington swim)
42:00 - Let’s Just Finish, Shall We? (equivalent to a very comfortable swim)
Chapter Three: T1
Okay this is just getting downright embarrassing! I headed up the hill and grabbed bag #34. Cause I am 34 years old, right? And my number matches my age, yes? No Jenn, you’re 35 years old, have been for over two months. Run back out of the tent, return #34, grab #35 and THEN change THEN potty. Ugh.
06:55 – Actual T1 Time
05:00 – Fairy Tale10:00 – Doable, I Think
15:00 – Let’s Just Finish, Shall We?
Chapter Four: The Bike
I came out of T1, waved to the UGBs and was off for the bike. My race plan called for me to hold my heart rate under 140 up the old Almira grade, then under 130 through mile 25 and under 140 for the balance of the ride. So up, up, up I went and my heart rate went up, up, up as well. I felt great, strong and fast (for me) and just kept pressing. I passed Mark on the out and back and we had a quick conversation in which I learned two things: 1) his swim time was 32:40 and 2) he was struggling on the bike with a cranky back.
***Of note: I’ve gone from a wife who worries if her husband will MAKE it through the swim to a wife who is so proud of her hubby who can now BEAT her in the swim. Geez who knows what he’s capable of if he actually put his mind to it!***
Anyway, after 10,000 incessant rollers of small, medium and ginormous sizes I realized I had spent most of the race with my heart rate between 145 and 150 and that there was no such thing as flat on this course. Sure I felt good, thrilled actually, but we all know what happens to people who put too much into the bike once they hit the run, yes? I headed into T2 having just given a very strong last minute effort passing Mr.-Aero-Helmet-Carbon-Fiber-Has-Way-More-Money-Than-Talent-Guy, waved to the UGBs and I was off the bike! Average Cadence: 86 (too high), Average Heart Rate: 146 (too high) and maximum speed 38 MPH (wasn’t even scared!).
3:33:34 - Actual Bike Time (considering the course and my effort, I’m thrilled!)
3:07:00 – Fairy Tale (equivalent to my last training ride in Hawaii)3:40:00 – Doable, I Think (equivalent to a solid training ride)
3:52:00 – Let’s Just Finish, Shall We? (equivalent to a typical training ride)
*** Elevation Profile of the Bike Course, Ugh! ***
*** Coming In Off the Bike. Zoom Past Mr. Aero Helmet Guy! ***
Chapter Five: T2
Ahhhh… sweet relief! I stole a great idea from Ms. Ann Sloan and had a cold washcloth ready to go in T2. I have never been so thankful to wash my face! All the Gu, dust, sweat magically disappeared and I felt like a new woman. Minor Miracle of the Day #2: This was only my second potty break. I didn’t end up needing ANY of the port-a-potties on the course, just the two in transition. So fresh socks, the second potty break, a wave to the UGBs and I was off on the run.
04:50 – Actual T2 Time
03:00 – Fairy Tale
05:00 – Doable, I Think
10:00 – Let’s Just Finish, Shall We?
Ahhhh… sweet relief! I stole a great idea from Ms. Ann Sloan and had a cold washcloth ready to go in T2. I have never been so thankful to wash my face! All the Gu, dust, sweat magically disappeared and I felt like a new woman. Minor Miracle of the Day #2: This was only my second potty break. I didn’t end up needing ANY of the port-a-potties on the course, just the two in transition. So fresh socks, the second potty break, a wave to the UGBs and I was off on the run.
04:50 – Actual T2 Time
03:00 – Fairy Tale
05:00 – Doable, I Think
10:00 – Let’s Just Finish, Shall We?
Chapter Six: The Run
I felt great headed out of T2 and was optimistic for a solid run. For the first five miles my pace was under what I expected. My plan called for me to walk one minute at each aid station. This was a strategy I had practiced on all my long runs (thanks for the tip Coach Julie!) and that had actually IMPROVED my average pace per mile.
***Of note: The course is essentially the same for the Olympic distance and the Half Ironman athletes, we just got to do it 2+ times. So we went out with the Olympic athletes, PAST their turn around to our turn around, all the way back in to within earshot of the finish, turned around and went back OUT all over again. What a total mind-fu**! The only saving grace was I got to see Michelle and Annette!***
Well after about mile five I started to pay for that bike. I was still running, but my pace slowed to a crawl. I actually got to see Annette three times: one wave, one pat on the back and one butt slap. She looked great and at one point I mentioned something about ice cream and she thought that was pretty funny. I kept running, though, save for that one glorious minute at each aid station, taking in Gu and water and just chugging right along. Epiphany #2: You KNOW you shouldn’t go all out on the bike, you read about it, devise your race plan to NOT do it and still I suppose some of us dumb and dumber folks must experience it to believe it. Lesson learned! Anyway, before I knew it the finish line was in sight.
And what to my wondering eyes should appear? Mark, Annette, Steve, Michelle and Ross and an ICE CREAM CONE!!! Yes, there was Annette at the finish line with cheers and an ice cream cone ready to go. I ran on through the finish, barely had the patience for the guy to take off my timing ship and headed over to the peeps for hugs and right into the arms of Mark and promptly into that ice cream cone, dontcha just know it!!!
2:21:43 – Actual Run Time (pretty pleased I kept running, frankly!)
1:58:00 – Fairy Tale (Seattle Half Marathon time)
2:11:00 – Doable, I Think (solid training runs)
2:37:00 - Let’s Just Finish, Shall We (would have entailed lots of walking)
I felt great headed out of T2 and was optimistic for a solid run. For the first five miles my pace was under what I expected. My plan called for me to walk one minute at each aid station. This was a strategy I had practiced on all my long runs (thanks for the tip Coach Julie!) and that had actually IMPROVED my average pace per mile.
***Of note: The course is essentially the same for the Olympic distance and the Half Ironman athletes, we just got to do it 2+ times. So we went out with the Olympic athletes, PAST their turn around to our turn around, all the way back in to within earshot of the finish, turned around and went back OUT all over again. What a total mind-fu**! The only saving grace was I got to see Michelle and Annette!***
Well after about mile five I started to pay for that bike. I was still running, but my pace slowed to a crawl. I actually got to see Annette three times: one wave, one pat on the back and one butt slap. She looked great and at one point I mentioned something about ice cream and she thought that was pretty funny. I kept running, though, save for that one glorious minute at each aid station, taking in Gu and water and just chugging right along. Epiphany #2: You KNOW you shouldn’t go all out on the bike, you read about it, devise your race plan to NOT do it and still I suppose some of us dumb and dumber folks must experience it to believe it. Lesson learned! Anyway, before I knew it the finish line was in sight.
And what to my wondering eyes should appear? Mark, Annette, Steve, Michelle and Ross and an ICE CREAM CONE!!! Yes, there was Annette at the finish line with cheers and an ice cream cone ready to go. I ran on through the finish, barely had the patience for the guy to take off my timing ship and headed over to the peeps for hugs and right into the arms of Mark and promptly into that ice cream cone, dontcha just know it!!!
2:21:43 – Actual Run Time (pretty pleased I kept running, frankly!)
1:58:00 – Fairy Tale (Seattle Half Marathon time)
2:11:00 – Doable, I Think (solid training runs)
2:37:00 - Let’s Just Finish, Shall We (would have entailed lots of walking)
*** At the Finish Line: Just spotted the ICE CREAM CONE!!! ***
Chapter Seven: Nutrition, The Fourth Leg
I had a good breakfast of Cheerios, a banana and Premier protein bar. On the course I took in about 1,070 calories including about 253 grams of carbohydrates. In total I had one Honey Stinger, six Gus, some Gatorade, two bottles of Accelerade and a Fiber 1 bar. Recommended range of carbohydrates is 30 – 60 grams per hour after 90 minutes which would have been between 150 and 300. I was right on race plan and felt it worked very well for me. And with just two potty stops, no meltdowns and plenty of energy at the finish, I suppose the proof is in the pudding!
*** The Best Ice Cream Cone EVER! How Sweet it Is! ***
Chapter Eight: Mark’s Results
Mark ended up completing the Aqua Bike with a nice strong finish. He hit up a kind volunteer at the first aid station (shortly after I passed him) for ibuprofen and had a much better ride thereafter. He had time to pick up his bike and gear before joining the UGBs for my finish. Yea Mark!
04:41:02 – Total Time
00:32:40 – Swim
00:07:48 – T1
03:55:09 - Bike
*** Speedy Mark Out of the Water. His Wife Put the Smiley on His Cap :-) ***
Acknowledgements:
Hooray to Michelle, Heidi and Annette who all had great experiences at their Olympic distances. Of course our most improved award goes to Annette who walked, ahem, several of these same hills in our preview of the course in May. She only walked one very short stretch of the steepest part of the race and cruised on through the rest! Bravo!
Hooray to Michelle, Heidi and Annette who all had great experiences at their Olympic distances. Of course our most improved award goes to Annette who walked, ahem, several of these same hills in our preview of the course in May. She only walked one very short stretch of the steepest part of the race and cruised on through the rest! Bravo!
*** Heidi and her Support Crew: Tom, Joey and Dagmar! ***
Rockstar status to Steve and Ross who took their UGB duties very seriously and really made it FUN!
*** The UGBs After a Very Busy Day! ***
And Super Rockstar status goes to Steve and Annette who, after a full day of racing/cheering/UGBing, after waiting for me to finish, after going out to Mexican with the whole crew and THEN driving all the way home… made it to the Kirkland sprint triathlon to cheer future Ironman Florida finisher Christine on to a division win early Sunday morning! Annette and Steve: We are so lucky to have you in our lives! And Christine: ROCK ON girl! You do our "Just Tri It '06" class so proud!! Now it’s Josh’s turn for his first Half Ironman in Black Diamond on September 26th. Good luck Josh!
*** Steve and Annette: What a Team! ***
Epilogue:
Goals
1: Have Fun: Mission Accomplished!
2: Leave it All On the Course: Yep, I was totally spent! The following day I had no inordinate soreness, blisters, missing toenails or the like. I trust that’s a good sign I was well prepared!
Epiphanies
1: Race More: Will do!
2: Don’t go all out on the bike. Duh.
Race In Summary
06:40:18 - Total Time
00:33:15 - Swim (Pace = 1:34.50 Minutes Per 100 Yards)
00:06:55 – T1
03:33:35 – Bike (Pace = 15.7 Miles Per Hour)
00:04:50 – T2
02:31: 43 – Run (Pace = 10:49 Minutes Per Mile)
Training In Summary (Past 52 Weeks )
Swim: 113.75 Hours for 168 Miles
Bike: 183.26 Hours for 2,821 Miles
Run: 142.40 Hours for 844 Miles
And Now? A full week off!
And Then? It’s all about Ironman Canada for the next 341 days and counting!
http://www.timeanddate.com/counters/customcounter.html?month=8&day=29&year=2010&hour=0&min=7&sec=0&p0=234
1: Race More: Will do!
2: Don’t go all out on the bike. Duh.
Race In Summary
06:40:18 - Total Time
00:33:15 - Swim (Pace = 1:34.50 Minutes Per 100 Yards)
00:06:55 – T1
03:33:35 – Bike (Pace = 15.7 Miles Per Hour)
00:04:50 – T2
02:31: 43 – Run (Pace = 10:49 Minutes Per Mile)
Training In Summary (Past 52 Weeks )
Swim: 113.75 Hours for 168 Miles
Bike: 183.26 Hours for 2,821 Miles
Run: 142.40 Hours for 844 Miles
And Now? A full week off!
And Then? It’s all about Ironman Canada for the next 341 days and counting!
http://www.timeanddate.com/counters/customcounter.html?month=8&day=29&year=2010&hour=0&min=7&sec=0&p0=234
