Coming Back to Racing, Puerto Rico 70.3 Race Report

My last triathlon was in August 2012, Ironman Louisville. This is a report about the long trip back to racing even though I never really “left” the sport. And what you can learn taking a break.

I did my first triathlon in 2006 and my first Ironman in 2007. Between then and 2012 I did 2 more Ironmans, 2 Triple T Ohios, around 12 half Ironmans, several marathons, and too many to count Olympics and sprints. In 2012 I finally met one of my big triathlon goals, to be top 5% in the country in my AG as a USAT All American. In 2010 I also started triathlon coaching, eventually making it a full time career with FCS in 2013. Triathlon pretty much defined my life. And still does, but I managed to not do one race (though I did do an easy marathon and a 70.3 aquavelo during those 3 years and 7 months) – but who’s counting.

Shortly after Louisville, I got married and due to our “advanced” age it was time to focus on starting a family.  It wasn’t as easy as we hoped and we needed to do IVF to start our family. While trying and doing treatments we were still very involved in triathlon, attending several Ironmans and 70.3s per year supporting friends and clients. You can learn SO much from watching a race.

In Sept 2015 Bode Scott was born and he’s so worth the wait! But through the years I had clients and friends asking when I was going to race again. Even though I was still so involved in racing I did, admittedly, lose some level of empathy as I pretty much sat on the couch either pregnant or trying to get pregnant. In life I tend to be pretty much all or nothing, and it was easier for me to be lazy and finally recover from several years of racing.

I set my first goal of completing a half marathon when Bode was just about 3 months old. I was lucky and healed pretty well from delivery and was able to run at 5 weeks. To be safe, I started with run walking and did a very conservative build to the half marathon, where I finished running the whole thing, even though my long run was only about 11 miles. The big takeaway was my mental side was much stronger. No more burnout, lots of excitement for just being out there – that’s something that you can’t beat. Also, no expectations were great. Just run. At the end, my lack of real training and fitness was apparent, but I just kept running. A few years ago that may have turned into a walk, but it didn’t, I just kept moving slowly forward.

When I was 8 months pregnant I decided that signing up for Ironman Lake Placid was a brilliant idea. Disclosure: my son was going to daycare starting at 5 months and we agreed that getting a workout or two short ones in during the day when he was in school was ok. That would allow mornings and evenings as family time and I could even pull a weekend off day occasionally. My work balance allows for this flexibility, I realize most are just not that lucky with 9-5 jobs, commute and multiple children. I knew that this would go SO much better with a Coach so I hired Elizabeth Waterstraat of Multisport Mastery to help keep me accountable but also I knew she just was one of the best in the business as well as could relate to my situation. As a Coach, I understand the importance of having a Coach. People tend to lack, for the most part, objectivity when it comes to their own training.  I also find it important to hire a coach outside of our own group to continue to learn and try new things that I can pass to my Athletes. I’ve learned SO much from Liz already.

12890977_10208951320609505_5542211103942633876_oWe started right around New Years. Since my son didn’t start day care until Feb 1st, we brought the bike in around the middle of the month and swimming didn’t start until early February. On January 30th,  one of the raffled items at the Team FeXY winter party was a free entry to Puerto Rico 70.3. As I had 5 athletes already signed up (it was the Pan American Triclub Championship and we were gunning to win) so I told my athletes that I wanted the entry so I could come coach and race, why not! At the end of the raffle I really wasn’t sure who took the entry so I was somewhat disappointed only to find out that Kevin Wright had told me he took an entry to a local Olympic but actually he took the 70.3 entry and gave it to me. I was so stoked! Thanks Kevin!! ~6 weeks to prepare for my first race in 3.5 years, with an infant at home. Oh crap what have I gotten myself into. Remember I hadn’t even been in the pool yet.

We started training immediately and the first swim back other than a little OWS at Kona this year in about a year – well it was ugly. I just didn’t like swimming when I was pregnant. Luckily my swim came around pretty quickly as did my bike. The run was feeling pretty good already – no aches and pains in general compared to the last several years racing where I seemed to always have some sort of injury.

What was fun was the difference in my training. When I had the opportunity to train, I jumped out the door and got it done. Time constraints and wanting to get back to your baby will do that. I had also spent so many years harping on my athletes to do the execution stuff right (planning nutrition, race planning, organization) that I had those practices more solidified. When up at 1am feeding the baby and getting him back down I would write my ride nutrition plan for the weekend. I reviewed my race plan while he napped. He and we did get sick a bunch when day care started. It usually seemed to happen just when I needed a break anyways and didn’t let it get me down. So what if I missed two days in a row, the baby cuddles were worth it and I came back stronger on the other side. It certainly wasn’t easy, one weekend training during a blizzard all in the garage solo while my husband watched the baby. Liz’s workouts were exactly what I needed, focused and precise. I found the trainer easier than it used to be after the break. My mind was fresh. I actually didn’t hate the pool, it was nice knowing that the pool is basically in the same building as Bode’s day care and I needed to use my time wisely.

So to the actual race report. We traveled as a family, baby and bike box was a little bit stressful. But, we were lucky to have my parents in law that came to support and help with Bode. We stayed at the Caribe Hilton which is basically right at the race site, very convenient.

Swim: 31:59, 2nd AG. Great to be back racing in the water! I was surprised by the “competitiveness” of the ladies in my wave. It was a fight for position before the start, so I just started to the left in open water in the front wave. After a few 100 I was happy to be leading the wave. After about 1000 3 of us formed together in a line (no drafting, dumb) and swam together for the rest of the swim. One lady got out of the water 4 seconds ahead of me, hence 2nd AG. I was so happy to be racing again and sited pretty well. I swam everyday race week but Tuesday and I think that helped, including two swims in the lagoon before the race.

Transition: 6:34. Very slow, it’s about a 1/3 of a mile run to the stadium then my bike was all the way towards the bike exit on the opposite side. I stopped to kiss Bode and sat down to get myself organized, clearly need to practice some.

Bike: 2:51:07, 3rd AG. The bike felt great, at least at the start. I was higher than my power values and worked to keep the numbers down. I tend to get bored in half iron bike efforts so I passed my time following my power, getting the nutrition in and looking for my athletes racing as the course is essentially an out and back. Around halfway I started to have problems with aero as my saddle was bothering me – I need to fix the fit after this race. I also chose to wear socks as my ankles got ripped up in the 80 degree simulation ride I did in Virginia, bad idea as I ended up with nasty hot spots. But legs and mind felt awesome which was nice. I would have preferred to get a bit more water in, but all the course provided water bottles were broken. So frustrating. I did get in two bottles of Osmo and two bottles of Gatorade from the course, one of which had the paper still on top. Luckily I removed it while riding without incident. The bike was windy in parts, but the tail wind was quite nice. I remember getting passed by one lady in my age group but was excited to hear I was 3rd in my AG off the bike. Not too bad for only riding for 2 months!

Transition: 3:30. Uneventful but it was awkward running. As Liz said, it would feel terrible and it did!

Run: 2:31:20. So I felt terrible but it was so great to see Scott, Bode and my family. The first part has some uphill and I just kept trucking along, albeit slowly. My pace for heart rate was about 2 minutes per mile slower than it was at home. That was one of the “wins” from this run, I kept that heart rate, around 160 for the entire run. Being able to keep the heart rate up (and not succumb to totally walking) was a positive. The hills were bad so I just walked the two really steep ones and ran the rest. It was also very hot, the high was close to 90. The middle of the run felt the best, I did have some dizzy issues at miles 9-11 that luckily went away after walking a little extra. It was also cool to get placing info from Scott that I could give to my athletes. Who by the way finished 2nd, 2nd, 3rd, 5th, 7th and 9th in their age groups! We killed it! 564462_10208991291248746_7614749314462051386_n

photo credit Paul Phillips/Competitive Image/@Compimagephoto

Overall: 6:04:30. So I have to say it was 57 minutes off my PR but for the amount of time I had to train, Liz is a miracle worker! So very happy with how it went. Sure last time I raced here my swim was 2 minutes faster, my bike 8 minutes faster, and my run 20 minutes faster. This was such a better execution, in my opinion. 20ish pounds heavier than last time didn’t help. I dealt well with issues and mentally stayed positive the whole race. I was efficient in my use of training time as well. And the best part, I secured a roll down slot for the 70.3 World Championships in Australia! This had been one of those goals that were partially the reason I delayed working on the family, funny that it happened right away after the family has been started when I least expected it. Thanks so much to my Husband Scott who allows this crazy career of mine and the training that comes with racing and to my Coach Liz who is not only a miracle worker, but also a HUGE help attaining my triathlon goals!

12885735_10208957270558250_7421106347161371599_oTaking a break was such a big deal for me. I came back smarter and more motivated but probably most appreciative to get to do this sport. And my body is feeling back to normal for once!

Next up: Eagleman 70.3 – goal 5:30, Ironman Lake Placid – goal has shifted to finish and enjoy it, 70.3 World Championships – A race, goal sub 5.



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The Kona Chronicles


I am not the best at writing full-fledged race reports immediately after events- rather, I prefer to let things marinate for several weeks or months to heighten reflection and perspective.  Perhaps some elaboration as to the difference between race logging and race reporting is in order.  To me, there are two distinct objectives at play in post-race documentation: recording data for one’s own use and future reference versus summarizing the experience of training for/racing in an event and the results, intended to be shared for the possible benefit of others.  Some are able and choose to fulfill both of these objectives simultaneously and there is nothing wrong with that.  I can certainly see the value in putting thoughts down while still fresh in the mind, especially from a logging perspective.  However, the value of time passing to increase the quality of the race report should not be minimized for anyone with a bit slower of a thought process (me). 

Therefore it is with some trepidation that I begin to manifest these thoughts as I sit only four days removed from the subject event- but what else is one to do when left with 10 plus hours of flight time? 


Incredible team representation at WCs. Only a subset of the group pictured here.

The lead up to Kona 2015 began, as so many do, with a qualification.  I managed to put together a slot-worthy performance at IM Chattanooga in September 2014 and the decision to seize the opportunity was one of the easiest $900 purchases of my life.  As a first time qualifier, I was beside myself at the prospect of going to the big show.  What’s more, I had over a year to train up and polish my game.  For better or worse, Kona was to become my focus (obsession) for the next 12 months of my life.  As such, I took a much different approach to event scheduling for 2015 than I had in years past.  There was to be only one goal race.  The absence of a taper and peak period in the spring made for a slow and steady build over 11-12 months- by far the longest stretch of training I have done while staring at a single race.

This is not to say that there was any dearth of racing on the calendar to keep the mind and body occupied.  In fact, my race mileage doubled and travel mileage went through the roof in comparison to 2014.  Efforts at Syracuse 70.3, IM Lake Placid, and the 70.3 WCs in Austria yielded mixed results but brought me some great experience and increased confidence overall.  My emerging identity as a long distance triathlete was further cemented, confirming what was hinted at after IMCHOO.  The longer, the better.

At long last (mercifully) the taper for Kona was upon us and then, the trip itself.  If the use of the collective pronoun raised an eyebrow, allow me to expand.  I had the magnificent privilege of traveling with and racing alongside some of my best friends and our families.  I am confident it is the exception, not the rule, to come to the most prestigious event in triathlon with such a large group of supporters- and for those of us racing to have each other out on the course as well.  

Although my teammates and families arrived at various times, Team Wright flew in on the Wednesday night before the race. This seemed early enough in the week… but more on that later.  There was not much left to do but get some sleep, so we tried.  However the one thing that hit me right away as a Hawaii newcomer was the heat and humidity.  Without AC in our rental home, we had a tough time escaping it all week and the situation made certain activities, such as sleeping, less than comfortable.

Thursday was filled with the usual pre-race errands to include check-in, course driving, and a short brick workout.  At the recommendation of a Kona veteran, I did my lone bike ride before the race on the Hawi descent.  As advertised, I found it to be windy and speedy but did not expect it to present any issues for me unless there were crazy gusts on Saturday.

Friday was a more relaxed day, but I am always amazed at how quickly the time evaporates before a half or full IM.  After a quick swim on the course and brunch with the group, it was nearly time to check bikes and gear bags in.  I pounded my usual last supper (chicken parm) and hit the sheets with Taylor at a reasonable hour in case sleep would find its way to me somehow.

SWIM (1:06:25) 

I must not have fully yet adjusted from east coast time, because I got some of the best sleep before a major event I have ever got.  Over six hours with only one interruption was not bad at all.  We headed out early as planned and made it to transition at the King Kam Hotel with plenty of time to spare.  It worked great for me and my teammates to take care of everything and meet up in the hotel for last minute words of advice from Coach Shelly and encouragement from the rest of the support crew.  After a few final wishes of good luck, we were ushered from the beach into the water to tread until the cannon.  With middling swim prowess at the WC level, I chose to seed myself accordingly.  I put myself not in the front row but a couple rows behind and mostly centered to the first buoy we would reach.  Unless you are coming first out of the water, the swim can be full contact all the way regardless of starting position in the age group male wave.  I was constantly bumping into swimmers, at one point absorbing an elbow to the goggles that fortunately just increased the suction to my face. 

In spite of the swarm of bodies and the noticeable chop, my watch read just under 30 minutes at the turn back to T1.  This gave me hope to finish around the 60 minute mark as I was starting to feel my stroke and ready to turn up the volume.  However, it turned out that we actually had more of a push on the way out and had to fight the water a bit to get back to transition.  As disappointed as I was with my time, I knew it was decent enough and would not prevent me from having a good day.

T1 (4:49)

I moved through transition well, ensuring I made use of the hoses to rinse off the salt water and sand before getting some help from a volunteer with zipping up my tri suit.  A short run around to my bike and I was off.  This was arguably the smoothest transition in any IM for me to date.

BIKE (5:24:02)

Get aero!

Get aero!

Every single person with experience on the island from Coach Shelly on through some Kona veterans I spoke to about the approach to this race preached patience and conservatism.  Over and over again, this point was repeated.  Not only are the heat and wind conditions potentially brutal for anyone, my own abilities at the IM distance in such conditions was a total unknown.  With these considerations, I went out very cautiously from the start all the way to the 60 mile marker in Hawi.  I rode my power when it felt easy to do so, but allowed myself to spin 10-20 watts below for certain sections when it made sense to do so.  For these first 60 miles my preference was to get passed and fall back to the required following distance instead of playing leapfrog or forcing myself to pass unless it was absolutely necessary.  I think I passed maybe 5 riders total for this first section of the ride.  I was definitely still racing and having a blast just being in the moment and pinching myself that I was there.  Everything was going to plan and despite the lower wattage, I came through 56 miles in 2:42 thanks to some faster sections with minimal wind.

The ascent to Hawi was where some real gloom began to fall on me.  For the first time I could feel the famed winds blasting at me as if I was riding into a brick wall.  I was also noticing more and more that the bottom of my right foot was flaring up whenever I applied pressure with it- something that has never really happened to me before.  I was not sure if anything could be done about it other than to keep alternating my positioning and pedal stroke, but nothing did much to alleviate the pain.  It was really cool to have a front row seat to the pro races as they came by, but it was more demoralizing to see Nathan and so many other age group men that started with me go whizzing by downhill in the other direction.  Some of the dark and dangerous thoughts that can creep into the mind of an athlete revealed themselves in these moments of the climb.  How did they get so absurdly far ahead of me?  Do I really belong here?  Maybe triathlon isn’t my thing after all. On and on it went, irrationally.

Needless to say, I could not have been much happier to finally make it up to Hawi and grab my ice cold bottles from special needs (thanks to Taylor for urging me to freeze them!).  It was there that I set about employing part two of the bike plan.  I must admit to stealing a page out of the book of Bryan Rhodes, a legendary IM champion and 9x Kona finisher.  His bike strategy calls for a push from the momentum of the Hawi descent through the highway back to town.  The theory is that many others will have burned themselves up in the first 60 miles and be much less resistant to passes on the way back.  I had to smile a bit and count myself grateful not only for the advice but for things coming together as I followed it.  Suddenly I was reversing the flow of the race and taking over multiple competitors at a time with relative ease.  As prophesized, there were many riders coasting certain sections of the downhills or dogging the uphills.  The lead up to each aid station was apparently an excuse to sit up and soft pedal as soon as it was in view.  My power numbers elevated as I regained confidence and felt like I was in the race with some purpose.

I continued to execute the nutrition and hydration plans as prepared, using water from aid stations to augment my reserve bottles as well as to squirt myself down and keep the body temperature cool.  Unfortunately, things took a turn for the worse at the end of the ride.  I made a couple of mistakes that in other races might not have presented much difficulty but are inexcusable in Kona.  First, I did not bring enough salt pills and ran out with about an hour to go.  Second, I was not aware of the location of the final aid station (mile 90 something?) and was foolishly banking on refueling at the expected station in the 100-105 mile range as they were spread 7 miles apart everywhere else on the course.  These matters were compounded by the fact that I also did not wear sunscreen and could feel the burn taking hold.  So no fluids, no salt, in a 90 degree wind tunnel for the last 45 minutes of a five hour plus ride with a mysterious aching foot… not exactly what you visualize in your pre-race fantasies.  Cursing myself for the scenario, I adjusted down my power back to under race watts in an effort not to make things any worse or harder than they needed to be until arriving back in town.

T2 (7:17) 

I came into T2 pretty upset with myself and assigned more transition tasks than usual.  I was prepared to hit the bathroom and change into my run kit, then begin operation rebound.  Upon dismount my legs confirmed that I was in a bit of a hole.  I handed off my bike and gingerly made my way around the transition area until I was pointed to my bag by fellow teammate Amie Quinn, then received my run gear from Doug Gaibler!  It was nice to see some unexpected friendly faces.  The positivity was short-lived unfortunately, as the contents of my bag yielded a tube of BASE salt that had come open and fully emptied into my shoe.  Perfect.  I resigned myself to multiple cups of Gatorade and water on my way out.  It was nice at least to see fellow racers Steven Keller and Dan Szatja in the changing tent to wish each other good luck.  It was an ugly transition, but the time was used appropriately. 

RUN (3:13:23)

The first few miles on Ali’i Drive were soundly the worst I have felt coming off the bike in quite some time, likely dating back to some of my first ever triathlons.  I was seriously worried about a major implosion on the run, which was the last thing I wanted to happen here.  New goal: don’t blow up.  I went into damage control straight away, and sadly the Kona pace I had trained for all summer became an afterthought very quickly.  Instead, I did something I have stubbornly refused to do in any race up to this point as a runner snob- walk the aid stations.  Looking back, this pride-swallowing move probably salvaged my race.  Not only did I bounce back in my hydration, but walking a bit seemed to help with my foot (which remained painfully sore for the first 4-5 miles).  The only thing missing in my rebound was some concentrated salt. 

By mile 9-10, I had settled into what was my relegated easy pace and was feeling a bit better- just in time to tackle the climb up Palani Road and turn onto the desolate and fully exposed Queen K.  I came by Henry near the top of the hill and we exchanged some much needed words of encouragement.  We both knew the real fun was just beginning.  I continued to go to work, passing in between the aid stations and trying not to care about how much time I was giving back when I went through them.  Around the 13 mile mark, the BASE salt tent loomed large like the wettest oasis amidst the driest, most barren desert.  I had no idea I could ever be so excited about salt.  With a salute to the tremendous guys manning the tent, I snatched a tube and immediately hit it about six times.  The effect was tangible almost instantly, and I went on to use the tube multiple times per aid station the rest of the way.

One final setback reared itself when nature called for a pit stop shortly thereafter.  On this day and with more than 10 miles left to go, I abated.  I dealt with a one minute increase to pace on that mile, which was a worthy trade.  Soon all that remained was a 5k in the energy lab and 10k to the finish.  Piece of cake.  The energy lab was as expected for sure: a place of runner desperation and yet somehow magical for all the history that seeps through it.  I moved through it well, but my pace was starting to falter a bit.  It was not until making the turn for home that I was actually ready and willing to let it rip a little.  I mustered a few good miles on the way back, “blowing the doors off” of as many competitors as I could.  It helped that I had figured out in the energy lab that I would be fairly close to breaking the ten hour barrier and I wanted to leave no doubt.

Cheesing hard at mile 140.5 :)

Cheesing hard at mile 140.5 :)

In spite of all the ups and downs of the day, I had no problem enjoying myself in the chute to the finish.  Completion of an Ironman is a feeling unlike any other and one that should be celebrated regardless of the day’s performance. 


Regrettably, my finishing time of 9:55:56 was not an accurate representation of my fitness in my opinion.  Prior training and race efforts from this year verify that- and it is discouraging any time you feel as though you did not get the most out of yourself.  I was open to just finishing and taking experience from triathlon’s biggest stage, but deep down hoping for more than that.  I find solace in my race management when things went south and how I was successfully able to make adjustments in the moment. 

Pumped to be at the finish and start the celebration!

Pumped to be at the finish and start the celebration!

I also was tested more and learned more about myself as an athlete due to the challenges presented by Kona.  Here is the short list of my takeaways for use (God willing) the next time I am on the Big Island:

  • Kona demands more contingency planning than usual
  • A great race is possible with proper race planning and execution, but low margin for error exists
  • Heed advice given by those who have been there and done that- although nothing can substitute for one’s own experience
  • Lowering expectations is key to mentally staying in the race- conditions may prohibit fitness from coming through
  • Traveling earlier could be better (acclimation to heat could have avoided the hot spot on my foot?, would be more adjusted to the time zone, have a more spaced out and less stressful race week)
  • Air conditioning in the accommodations is crucial- as much for the support crew as for racers


I will close the piece much like I opened it, with a dose of perspective.  First, those of us who compete have much to be thankful for.  I personally am grateful for my health and ability to even participate in athletics.  Nothing is guaranteed in this mortal life and we are reminded all too often of that.  I am grateful for my family, girlfriend, coach, training partners, and friends who are there for me through thick and thin.  And for the volunteers, worthy competitors, and race directors that make racing possible.  Without them, there are no events at all.   

Second: irrespective of results, it is important to keep in mind why we as athletes participate in endurance events.  All of us are in it for different reasons, but without the “why” there can be no “how.”  For me, Ironman is about chasing the limits of the human body and spirit.  It is not necessarily the personal records, awards, or finisher recognition.  Those are byproducts.  It is about turning the impossible to the possible- but without the glamour.  Passionately dedicating oneself to a far-fetched dream and refusing to be stopped, day in and day out.  Unwaveringly and diligently working to improve in a constant pursuit of excellence. 



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Ironman UK by Rob Toth

2015 Ironman United Kingdom Race Report

I guess I should start at the beginning. I signed up for this race last year after learning that I would be on a work trip west of London England the week before the race. However, the race was sold out when I went to register. Good news is that there is a travel company in Europe that is a sponsor of Ironman Europe, called Nirvana, and they buy slots for all European Ironman races and make them available for those who book three nights accommodation through them. Turns out, I needed a room at the race anyway and the price was reasonable.

Once I paid £150 (~$180), they sent me a link to register for my Ironman slot on Active at no extra charge. I paid the final room charge about two months prior to the race. If you are looking to do a race in Europe, I highly recommend you check out Nirvana’s web site or click on link for ”special entries” on Ironman event registration. Even if listed as sold out, Nirvana is likely to have slots. For example, they purchased 400 Ironman Austria slots for the sold out race.

Once I signed up, it was time to get a coach and I started working with Coach Shelly around October. We set some goals for my race season that included improving my marathon time with an eye on qualifying for Boston at the Shamrock Marathon in the process. Training through the winter, my training was heavy on running and bike trainer with my new Garmin Vector power meter. The power meter gave purpose to my winter workouts on the trainer which I believe made a difference. Additionally, I signed up for the Blue Ridge Bike Camp to get a jump on my base miles following Shamrock. Because of my swimming background, swimming took a back seat and was mostly off the schedule through end of March.

Through March, the focus on running paid off with Half Marathon PRs at Blue Gray Half Marathon, then Cloud Snapple Half Marathon and finally a marathon PR of 3:21 at Shamrock Marathon. This was not simply a PR in my books, it was turning back time 17 years to 1998 when I set my previous best of 3:23 at London Marathon. I never thought this would be possible since I was faster then I.e., sub 16:30. 5K and sub 34:00 10K. However, it was my first marathon and I had no idea how to run it smartly. I went out way to fast and crashed at mile 21.

For Shamrock, I did lots of planning and stuck to MY plan and nobody else’s. I planned to run a 3:21 and nailed it which easily qualified me for Boston Marathon below the 3:30 requirement for a 50-54 age grouper that I will be next year.

Once Shamrock was done, focus shifted to Ironman UK and first up was the Blue Ridge Bike Camp in May. I had been doing trainer rides and keeping up with running but had not ridden much above 70 before the camp. The first day of the camp was horrible weather. At the start, it was below 50 degrees with light rain and in the clouds. The first day was about 109 miles with about 9,500 feet of climbing in miserable conditions with limited visibility which made the descents very nerve racking. By the end, I was more than ready to be done. Day two was much better with nice weather for a short 50 miles with 4,400 feet of climbing and then a 4 mile run. Day three was the reverse of day 1 with perfect weather and a great group of riders (Trey, Brett, Chuck, and Kristine). Camp was great and I highly recommend as this was an advantage for so many reasons.

Immediately following camp, life started throwing curve balls my way. I arrived home to my mom who was watching my kids while I was out goofing off informing me that she thought she had a kidney stone. I had a work trip planned for the following day and asked if I needed to cancel my trip and she said no, I’m ok. Next morning, my mom took me to the airport for a trip to Dayton. Shortly after I arrived in Dayton, I received word that my mom was in the hospital.

Before I could return, she ended up in intensive care with a septic infection in her blood. Over the next two weeks, I missed lots of training while visiting her with my dad and also taking care of him and my kids. When my mom was discharged, she was too weak to travel home to Pittsburgh so her and my dad lived in my tiny townhouse for over a month. Now I had two parents and three kids to take care of by myself. During this time, I did the best I could but my training suffered especially, the bike through mid-May. I raced Raleigh 70.3 as a tune up and during the race I faced another major curve. I have a non life threatening heart condition called Supra Ventricular Tachycardia (SVT) that occurs randomly and without warning for variable lengths of time. When it occurs, my heart rate races to nearly 200 bpm. An event can last seconds or hours. Unfortunately at mile 3 of bike at Raleigh my heart went nuts and the event lasted till I finished the race. As predicted by my cardiologist, it was like having a governor on my body. I was force to limit my power on bike and pace on run to stay under my max HR. In the end, this was my slowest 70.3 by over 30 min despite being more ready than ever. After the race I was very fatigued due to racing near threshold HR for 5 hours. Additionally, it took me weeks to recover fully rather than days. Following this event I went back to cardiologist for a consult on surgery to fix my heart. Based on his advice, I scheduled surgery for the Friday after Ironman UK. If all goes well with surgery, I can return to training 7 days after surgery when incision heals in leg where catheter is run up to heart during procedure.

To add complications, i got an upper respiratory infection about mid June and I had to move the last week of June and barely had any time to train the last two weeks of June. Overall, I felt like the huge effort I put into the spring was slipping away. I was completely moved by 1 July, only 5 days before flying out for Ironman UK on the 19th.

The week before departing, I decided to take my three children with me to England for vacation and the race around my work trip. Trying to pack twin 14 year old girls, one 10 year old boy, and myself for work, vacation, and an Ironman within days of moving was not easy. First thing I did was put all of my tri gear into one corner of my bedroom. I had my bike tuned up the day prior to my flight and packed it into my travel case which required removal of fork, pedals and obviously the wheels. First time I have taken apart this bike for travel and despite it being different than old bike, I got it done. Before I did my final packing, I went out and purchased enough nutrition for two races since I didn’t know how easy it would be to get it on site.

When Shelly and I met a day or so prior to departure, she said logistics will be a challenge, she was right. First challenge came with leaving for the airport. I called for a taxi to Dulles and requested a minivan or station wagon due to my bike case, 5 bags and four of us traveling. A Prius showed up at my door of all cars. I called for another and was told it would be at least 30 minutes. Not having 30 min to spare, I decided to drive my minivan instead. I didn’t plan on the additional time so we had to run through the airport to make our flight. Thank God for TSA pre check. About 7 hours later, we landed at Heathrow and headed to car rental. Despite asking for a station wagon, I was given a sedan which could not fit everything. Back to counter for another car. They gave me a hatchback and told me to try and see if case would fit. Once I had the seat down and wheels off bike case, I got everything to fit. However, while I was trying it out, another agent rented that car. Back to counter for a new car and out to spot only to find an even smaller car, ugh…. Went back in and due to all of the trips, they comped me a GPS once they found me the right car. Did I mention the last minute decision to take my kids and my move? As a result, I departed a week earlier than planned so we could have some vacation but that also meant we arrived with no real plans or a hotel. We went to the airport Marriott so I could get on wifi and reserve a room. Since I am a Gold member, I talked them into holding my tri gear and bike while we went into London for four days. For the next four days we did lots of sightseeing around London, lots of walking. I got a run and a swim in but not much else. After four days, we went back to the airport Marriott to pick up the car, bike, and bags. We drove about 1.5 hours west of London for my work conference. My work was Monday through Thursday the week before the race from 8-6 each day. Luckily the hotel was in the country so I got several bike rides and runs during the week. For a real treat, I found a lake nearby that holds open water swimming and was able to go the one Monday night it was on during my stay.

They had a 700 and 400m course set up. As a treat for the kids, I dropped them off at an indoor water park similar to Great Wolf Lodge while I went to lake. I wanted to get in 3,000m but I got lost on the way and only had time for 1,900. It was nice to get an open water swim in my wetsuit the week before the race and other than the couple dozen swans, I swam mostly alone.

Unlike triathletes, the swans and ducks mostly got out of my way as we swam into the sunset together. Following my swim, I joined the kids at the water park for some time on the slides and Wednesday was Max’s 10th birthday and I promised him a trip to zip line so I got up early and got my workout in before work. After work zip lines and cake, gotta have cake on a birthday. Thursday after work, I drove 30 min back to the Marriott by the airport to drop my bike case and bags I didn’t need for IM. This allowed me to pack car without breaking down my bike. Friday we left around 9:30 for what was supposed to be a 3-3:30 hour ride. I planned to get a short bike and run at race site mid afternoon. Little did I forget from my days living here in the UK from 96-98 that everybody travels north for the weekend in the summer. Our 3-3:30 hour ride took over 7 so I missed my workouts and the athlete briefing on Friday but I was able to check in for the race. With the short bit of sunlight left, I took a drive to see one of the two big climbs on the course. The climb is called Sheep’s House Lane which is about 3 miles long with an average grade of x.x% peaking at x.x% and climbing xxx feet on a winding and narrow road with a poor road surface. On the other side was about a 1.5 mile steep downhill on a winding road with sharp turns and even worse surface with lots of pot holes in all the wrong places.

Sheep’s House Lane looked formidable for a Saturday ride and I had to do this twice. Saturday I got up for the practice swim at Pennington Flash, the race lake. I got to the lake which was about a 15 minute drive from my hotel at T2 to find a very choppy lake being kicked up by a 20 mph wind out of the west. I noticed the guy parked next to me had an RWB shirt on so I asked where he was from. He was an American who was prior Air Force and now living in Oxford while his wife was completing her masters degree. Turns out he was also Pro triathlete Brad Williams who was about to compete in his first pro IM race. We talked for a while and he gave me some insight into the bike course and run. He rode the course a week ago and his advice was much appreciated. He also said the run was a tough course and said overall, this was a course that required strength and patience. A battle of attrition is how he said the day would go down. Brad went to check in his bike and I went for a 400m swim. I forgot my swim cap but luckily they let me swim without. The lake looked like a washing machine, similar to San Fran Bay when I did Alcatraz. It was also cold enough to give my naked head a bit of a brain freeze. The swim was good for getting to know what to expect especially, the lake grass that got caught on my goggles enough to be really irritating. Following the swim i dropped my bike off for a tune up and check at T1 then, I went back and finished packing my transition bags. I turned in my T2 bag at the transition area outside of my hotel and then drove back to the lake and T1 to turn in my T1 bag and bike. I wish I would have had this ready to go prior to swim so I only had to make one trip but, second trip it was. Everything turned in and back to hotel by 1pm. Went to Pizza Hut for lunch and then Nirvana’s carbo dinner with kids before race. Went over course with kids and where they could see me and when. Also turned on global cell coverage so they could track me via athlete tracker. Gave Shelly a call for last minute thoughts and headed to bed around 10pm facing a 3:30 wake up for a 4:20 bus.

Wake up call right at 3:30 after about 5 restless hours of halfway decent sleep. I was dreaming that the weatherman was wrong with his forecast. Unfortunately he was right for once. It was 50 degrees, driving rain and 15-20 mph winds with gusts up to 30 mph. Thank goodness I took the free poncho from the tour bus in London. I went to the hotel restaurant and ate 1 1/2 bagels with peanut butter with a cup of coffee and a banana. Following breakfast, I walked about a half mile in the rain to the bus and waited about 15 mins for next bus to the swim start. The ride took about 20 minutes and dropped us off about a half mile from T1. We walked in the rain to T1 and I calibrated my power meter, set up my Garmin, checked tires, visited the porta potty and then got dressed for the swim. All that was left was turning in my morning clothes bag and heading to the swim start, it was now about 5:30 with race start at 6:00 for pros and 6:05 for age groupers.

I walked to swim start which was a rolling swim start based on estimated swim times. They had predicted time signs similar to marathon starts corrals for sub 1hr then, 1:00-1:10, etc. I was shooting for about 1:05 so I found people in middle of sub 1:10 group shooting for same time. I talked with a guy who was shooting for 1:05 and he gave me additional tips about bike and second big hill that I didn’t know anything about. He said it was about half the length of Sheep House Lane but had steeper average grade and got steeper the second half. He said stay in saddle till last third the, stand for the final climb. Told me hill starts around mile 42 so be ready. We waddled to the start which was off a floating ramp into the lake. Not sure where the timing mat was because I never saw it so I started my watch just before I jumped. The first lap went pretty good in light rain. Due to the overcast skies it was a bit hard to sight but not too bad. As I exited the water after first lap, my Garmin said 33 min and change which was about what I was hoping. As I was running the 150-200 yards back to start lap two, I was thinking, go a bit harder and you will hit 1:05. As I jumped in, I pulled up my legs to not hit feet on bottom and felt my right hamstring cramp. I immediately lifted my head and trusted my foot to straighten my leg. I rubbed my hamstring and luckily the cramp let go so off I went. On the first leg of second loop, a squall line came to the lake. The rain was so heavy it sounded like a power boat was in the water. The wind was very strong from the south west and directly a cross wind making sighting really hard and blew me right of course. I had to correct several times around the course fighting the wind. With about 700 meters left, I started getting cramps in on of my calf muscles from the cold. I was able to fight them off by letting off my kick but I think it also slowed me a bit. I exited the water and Garmin read around 1:10 and 2.61 miles. I exited the water with the other guy shooting for 1:05 so I’m not sure what to think of swim. At end of swim, my official time was 1:11:49 and I was 42/300+ in my age group.

0955_000499It was about a third to half mile run to the T1 tent across a very muddy field. I got my bag and started getting my bike gear on. My feet were covered in mud, grass and gravel. I wish I had put a hand towel in my transition bags so I could clean feet. I took extra time to clean my feet despite no towel and put on compression socks given to me by Tanya Good. I had a bad experience at Raleigh with small stones in my shoes so I didn’t want to repeat. Additionally, I usually bike without socks but given rain, cold, and my Blue Ridge experience, I wanted extra warmth. I got my bike and headed out to course via a very slippery muddy field. My T1 was about 7:40 which was 2 more than I hoped.

I mounted my bike and headed out on the bike course. It was still 50 degrees with driving rain in 18-20 mph winds gusting to 30 mph. To make matters worse the bike was on typical English roads. Think old school country roads of tar and gravel with no real engineering to give a camber to the turns, in fact, some corners had negative camber. Due to the rain, there was a lot of gravel on the roads where water was washing across thus forcing you to slow down. The first 15 miles or so, you climb uphill the whole way till passing the town of Bolton. Then you have a steep half mile downhill prior to sheep’s house lane climb. The first half mile of the two and a half mile climb was lined with spectators in stadium jackets and ponchos while we were half naked. It was very much like a Tour de France atmosphere with crowds parting as you advanced. The first third of the climb is steep and straight then, it lets off a bit before getting steep and winding to the top. Lots of crazy, think Savageman costumes, on the top part of the course that almost made you forget the pain. At the crest it was a beautiful view especially, the downhill ahead. Two things I remembered from the local guy at swim start was don’t let crowd at bottom get you beyond your own power and make sure you spin downhill because there is a 100 degree left turn into immediate climb at bottom and you don’t want legs to tighten up, get out lactic acid. The decent was very winding, fast, wet and windy with crosswinds that were blowing my rear disc and deep front making it tough to control bike. First big hill done and on my way, course was up and down for next 25 miles with little shelter from wind. I did a really good job of keeping aero which was key with the strong winds but predictable crosswind gusts made bike control tough at times. It seemed like I passed the most people when going into headwinds. Next was the second big climb which was everything they said, very steep, long and crowded with crazy fans the whole way up the hill. It was hard and I stood the final third or so. It was a true parting of the seas experience for sure. Glad I wouldn’t see that hill again for 45 miles. Around this hill, nearly three and a half hours into the race, the rain stopped but the strong winds remained. There was one other significant hill at about 4% for a mile but again in a town and slammed with fans that parted as you went through. There was one section on first bike loop that was on a single lane road where I was really moving only to get stuck behind a slow moving farmer that I could not pass for over a mile, really frustrating, lots of swearing out of my mouth. Second climb up Sheep’s House Lane went well and I think my decent was better.

Second climb up the steep hill went good but about two thirds up, my left leg cramped in the long muscle from knee to groin on inner thigh. I immediately stood up and finished the climb standing, the cramp went away and did not come back, thank God. My nutrition, hydration and electrolyte maintenance went according to plan on the bike. I maintained about 75% FTP normalized power until the last 5 miles. I believe I ended at 69% NP for the ride. The bike course totaled 6,580 feet of climbing and on average took the pros about 45-60 min longer than average. Of the three ironman bikes I have raced, this was 45-50 min slower than my average time. At the end, my bike was 6:18:44 and I had moved up to 29/300+ in my age group. As I dismounted, I was greeted by my fan club of three cheering kids. I gave them high fives and ran

In transition, I had really wet feet so I stripped my socks, re-cleaned my feet despite no towel and put on fresh socks. I then grabbed some water, hit the porta potty and headed to the run course. As I exited the tent my cheering section had moved outside of tent to cheer me onto the run course. I told them, see you at finish line in 3:45 or so and off I went. T2 was about 6:55, close to my 5 min target with 1/3-1/2 mile run from dismount to run start.

0955_049058The first quarter mile was flat then you have a steep half mile climb, think Hunter Mill on W&OD heading West then it flattens for a while. I felt good off of the bike and mile one was 8:05, mile two was 7:45 and I averaged 8:00-8:30 through mile 10. From mile 10 to the end, you ran three loops in the city that was similar to Raleigh’s hills but twice as long and twice as steep. You also had two steep hills near city center on all three loops, one was about 250 yards long and other was about a third of a mile, again think Hunter Mill. To make matters worse the loops were mostly East-West oriented with the up hills mostly facing West directly into the 18mph headwind. I followed my nutrition plan through mile 14 but then took in some Pepsi at a water station which I later realized started to upset my stomach. I tried to hit a porta potty about a mile later to empty my bladder but it was so nasty in there that I couldn’t go. Not realizing it was probably the Pepsi that upset my stomach, I took more at the next aid station and now my stomach was really fighting with me. Shortly after, I had to make another potty stop that was successful this time. My bladder felt better but stomach was still not better. By mile 20 I was back to 8:35 mile and averaged between 8:30-9:00 with exception of mile 24 where I walked through a double water stop at final turn around to take in a gu and water. I did not stop again over final 2.5 miles and passed a lot of people to the finish. The finish is similar to Louisville as you run near the finish line each loop and then turn in on the last loop. The crowds along the three city loops were huge and the final mile of the course was slammed with cheering crowds. As I came down the red carpet, I saw my cheering section about 5 yards before the finish line on the right against the fence. I ran over to give them all high fives and crossed the line saluting the crowd in true military fashion. My marathon time was 3:57:44 which was an IM run personal best of over 20 minutes from last year in Mont Tremblant and was on a course with 1,132 feet of climbing and 18 mph wind. I was happy with my run, my 4th fastest marathon ever after a really hard day.

0955_036335In the end, I finished in 11:42:52 and placed 23/300+ in my age group which was 214/2,400+ overall. Not an IM personal best overall but a personal best of over 20 min for the run after the hardest bike course I have ever done in crazy tough conditions. After the race, I met up with my new Pro friend Brad Williams who came in sixth. He said all pros were 45-60 min slower than average with most bike times 40-45 min slower and run times 10-15 min slower so I should be really happy with my race on a ridiculously tough day. Turns out IMUK 2015 was the toughest of all 11 years and the slowest IM of the year so far. The following day I went to the awards ceremony with Max who got to sit next to the top two men and my friend Brad Williams. We sat through the roll down and I when the third and final 50-54 age group slot went to 20th place at 12:22, I thought maybe one of the 6 slots in my group would reach me at 23. Not so lucky, all six gone by 7th place at 11:05 finish time. Too bad I wasn’t 5 months older, I’d be going to Kona.

This was a great experience and everything I hoped for in an IM. It was a challenge, it was beautiful and as always the other competitors and more than ever, the fans were awesome. I decided after my first Ironman at Louisville in 2013 that I wanted to choose my Ironman races by destinations and with Mont Tremblant last year and Bolton, England this year, I have done so. If you ask me, this is what it is all about as an age grouper, constantly challenging yourself while enjoying the ride. If you are not combining life with your sport, you are doing it all wrong.

Next for me is Ironman Superfrog 70.3 the last weekend in Sep. Superfrog is a 2016 Kona Qualifying race for active Duty Military and I will compete for one of 14 slots total slots. I will be in the 40+ age group that will have 3-5 slots and I should be very competitive. This was a great tune up and confidence builder for Superfrog. For next year, I am waiting to confirm dates of this same work conference near end of June in Paris to pick my Ironman, it will likely be either Austria or Frankfurt and booked again through Nirvana as they have slots for both sold out races, any takers?

One final note on the race. This race did not have the same feel of a North American IM race. No athlete village or large expo site. Additionally, having the swim and T1 a 20 min bus ride away from T2 and finish a good six miles from T2 made it tough for your fans to see you prior to T2 and run loops. Overall felt like a small local event that was well executed. I think this helped me stay calm up to the start but it would have been more fun racing with a few other Teammates.

I want to say thanks to coach Shelly for a great year so far despite many personal challenges that got in the middle of my training. I believe I was ready for this race and more importantly, I am ready to hit my Superfrog training even harder. Let’s kill this so I can race Boston and Kona in 2016 in my new age group while representing the best Air Force in the World!

Finally, I want to thank my three kids for putting up with all of my training and being great Sherpas for all three IMs I have race. I am really impressed that for my last two Ironman’s, Tremblant and UK, they found their way around both courses to cheer me on and make them truly great days. I am proud that they are able to navigate the course better than most adults and are excited to do it. And for this year near the finish line, the official photographer captured Millie, Lexie and Max’s excitement as I passed.

0955_060442Surgery update: I had my heart surgery this past Friday the 24th of July. The procedure went well but a minor complication kept me in the hospital overnight for observation. The surgeon said the area of concern was easily triggered when simulating exercise which means I was probably experiencing events more than I realized. He said that it is possible that my performance may improve with less fatigue. Let’s hope he is right. I am not allowed to do anything through the 31st but starting Aug 1st, I can return to training as if nothing ever happened. August 1st begins road to Superfrog and hopefully Kona 2016. See you Saturday for the team ride.

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A Tale of Two Halves by Rebecca Jones

A Tale of Two Halves
by Rebecca Jones

Last year was an important one for me with respect to triathlon; 2014 marked my first full season on Team FeXY, second year working with Coach Shelly McKenna, and my first two half iron distance races. Besides honing my nutrition between the two races and seeing significant gains from my summer training, I learned how interacting with teammates and other athletes makes triathlon such a joy. 

Ironman 70.3 Raleigh
Raleigh, NC
June 1, 2014
raleigh start


As usual on race morning, I woke before my alarm at 3:25am.  I got vertical, caffeinated and fueled, then headed out for the race site. This was a split transition, so I set-up my T2 gear first. Spilled some of the water out of my aero-bottle, but it was easily topped off later, since I had brought extra.

On the bus, I sat next to an athlete wearing a “Rumpass in Bumpass” race shirt.  Nice to see another Virginian!  We talked about racing at Lake Anna and I tried not to think about what the day ahead would bring.

After the dark bus ride to the lake, I got body marked and set up T1. I borrowed a pump from another athlete, since my bike had been sleeping by the lake since the morning before. I brought the tubulars up to 105psi, took care of bike nutrition, water, and was set-up well before 6am. I had so much time to kill and was soon very thankful for the company of my teammates. The race began at 7am, but my wave started after 8am.  I noshed on a balance bar then watched the first pros exit the water after only 22 min. Fast!  

I checked my morning clothes bag at 6:50am, downed some Clif Shot bloks, and then got neoprened. It was such a relief to finally get in the water for a quick warm-up swim. While lining up, I saw Erin, a lady from Instagram I’ve followed for years. She was smiling and excited. I introduced myself and wished her a great race; great to have that positive energy immediately before the race. My wave got in position and I was surprisingly calm. I was thinking “it’s a long workout” and I was really excited that the waiting was over. Go time was 8:10am.

Nutrition Pre-race:

Fuel: Breakfast shake (1.5 scoops Karbolyn, 1 scoop vanilla protein powder, 1 tri-berry nuun:  ~450 kcal, 20 g protein).
Clif bloks (3, 100 kcal)
Balance bar (200 kcal)
Water: 1 full bottle
Electrolytes:  1 caffeine pill + 2 salt tabs 

SWIM: 45:31, 2:00/100yds

The swim was akin to a washing machine, especially near the beginning. Lots of churning arms and legs, it felt crowded.  I focused on long strokes and good form, tried to be really consistent, calm, and not waste any energy. I drafted whenever I could and got to the first turn without any incident or kicks in the face.  The back length of the swim was long and the faster swimmers in the wave after mine began to pass. That was troubling, but I didn’t think about it too much. I was drifting right during this section and actually passed a few of the yellow buoys on the right. I adjusted and tried sighting more often. I made the final turn and sighted the finish feeling really good so far. After the turn I had swimmers on either side, so I just used them for guidance and didn’t sight as often. The numbering on the buoys was odd, I was thinking they were counting down from 8, but they weren’t.  Before I knew it I was sighting the dock on my left and then was climbing out onto the boat launch.  Finishing the swim, I looked down to see I was around 45min, which was within my goal range of 40-50 min.

T1: 4:58

The wetsuit strippers were quick and I was feeling excited to start riding. I took 2 salt pills in transition, stuffed a pack of bloks and 2 more salt tabs in the pocket of my tri top. My aero-bottle was full of water and I had one spare bottle in the rear cage. Volunteers sprayed my back with sunscreen on the way out. (Should have gotten some on my arms and shoulders too.) T1 was under the 5 min estimate, but just barely.

BIKE: 3:17:14, 16.8mph AVG

In the first 3 miles, I stayed in the small ring and got my legs spinning. After we made the turn onto the big road, I settled in and pushed harder.  I felt strong and comfortable in aero and I drank regularly; I planned to drink all the water in my aero bottle before the first aid station around mile 15. I reached the first aid station a couple miles later than I expected, but went through without incident and refilled the aero bottle without stopping.

I ate 3 Clif Shot bloks about every 5 miles and used the lap indicator on my Garmin to remind me. I must have dropped the bloks that I had put in the pocket of my tri top, because they were gone when I reached for them around mile 25. So I only had the 3 packs of bloks in total, of which I had already eaten half. I knew I would need more fuel and that my electrolytes might suffer without the extra sodium. At the last 3 aid stations, I picked up water and a banana half to supplement.  Improvised nutrition, but it seemed to work. I did pick up a gel at one aid station, but it was one I hadn’t tried in training, so I just saved it in case I got into trouble.
rebecca raleigh bike

The hills were rough, especially on the second half of the bike. At one point, probably mile 30, I realized I needed to down shift a lot sooner as I was beginning to climb. My quads were really angry with me trying to power up the hills on the big ring. So, I started downshifting to the small ring first, which made the climbs instantly easier. I felt slow trying to climb in aero, so I stayed on the horns more at the end too. The descents were a lot of fun and very fast. I passed a lot of road bikes descending because I was just more aero.  Sometimes, though, they would pass me back on the next uphill!  I resolved to work on climbing more during the summer.

Overall, I was happy with the bike. I would have liked to have been faster, but my time was consistent with my training rides. 

Nutrition on bike:

Fuel: 3 packs clif shot bloks (margarita flavor, 600 kcal), 1 banana (100 kcal)
Water: 5 bottles
Electrolytes: 2 salt tabs in T1 (430 mg + 900 mg in bloks)

T2: 3:19

Dismounting, I felt seriously wobbly, especially since we rode up a hill to get to the dismount line!  I’m used to running straight into my rack at T2, but this felt totally different. I just walked as quickly as I could to my rack way down near the run out. Lady next to me had racked her bike the wrong way, so I just followed suit. Got my bike gear off and running shoes on, then looked at the water bottle. I felt plenty hydrated at that point, not thirsty, so I made a decision to leave it there and not deal with it. That was a good choice. Put my hat on and clipped my race belt while volunteers slathered me with sunscreen. Again, should have done the damn arms and shoulders. Reasonable time here.

RUN: 2:26:38, 11:20 min/mi AVG

I saw my family going into my aisle in T2 and then again on the run out; so good to have their support. I took off and ignored my legs, which were screaming. The pain lessened after a mile and in hindsight, I’m glad for all those little bricks I did this spring. I knew the run would get better.

The hills were miserable on this run.  More than I thought and two loops. Thankfully the up was all at the beginning of the loops, mentally easier. It was also damn hot by this point, especially headed away from town.  But I started stashing ice in my tri top, which helped and made an amusing sound. Convenient when I got thirsty between aid stations. 

In my race belt I had 3 Gu gels, a pack of bloks, 4 salt tabs. I took 2 salt tabs and a Gu (tri-berry, with caffeine) at the first aid station. I split the blok pack, half around mile 3, half around mile 6.5. At mile 10 I was starting to feel that loopy feeling again, so I took the other 2 salt tabs and a final gel (jet blackberry, 2x caffeine). My stomach was a little sour at this point and I was concerned about that last gel staying down. So I walked a little extra after that aid station to let things settle. Shelly had warned me that walking would hurt more than running at this point; she was totally right.

Seeing FeXYs on the course with me was a great motivator. I loved that. Really helped me stay positive while trudging up the hills.  I didn’t expect this, but seeing the finish line on the turn-around was also really great.

The last few miles went by pretty quickly, actually. I’m proud to see I picked up the pace from the previous splits, but then it was more downhill and I was relishing the shade whenever I could get it. Rounding that corner onto Fayetteville knowing the finish was like half a mile away … that was a sweet moment. I remember feeling strong and that I had really done it. I ran thru that finish. The race didn’t beat me.  Final half marathon time was 2:26:38, only 11 min off my PR. I was hoping to be under 2:30 and I was.

Nutrition on run:

Fuel:  6 bloks (200 kcal), 2 gels (200 kcal)
Water: Cup of water at every aid station, usually drank at least half
Electrolytes:  4 salt tabs 

OVERALL TIME: 6:39:02 

Seeing teammates at this race was incredible. I saw FeXYs on every leg of this race and felt their support… truly amazing. A favorite moment was when Zoya passed me back on the second loop of the run. Going up a hill, she said “Slow and steady, professor. Slow and steady”. I kept that advice close.

There were a number of moments that day that I could point to as motivators. My teammates, the beautiful weather, the cheering crowds, my family.  What I can’t identify is at what point in the race I felt sure I would finish… I don’t know when that moment happened. Maybe it wasn’t a single moment. Maybe it was when I rounded that last corner and had the finish line in sight.  I really had no idea how my run time had been… I stopped looking at my pace miles before the end. I had felt mentally clear the whole day and I wasn’t being taken away on a gurney.  When I saw the clock, I subtracted my swim start delay and knew I had finished well.

 raleigh finisher

One surprising thing happened on the bike. On a hill, there was a group sitting at the edge of the subdivision cheering for the cyclists. Standing in the street, a lady holding her baby looked deliberately at me and said “you can do this” and I felt a wave of emotion. I knew I was doing it. This race taught me that big goals are possible and I don’t know my own limits. On to the next goal! 

Waterman’s Half
Rock Hall, MD
October 4, 2014 


watermans start

Waterman’s Half was my last triathlon of 2014.  This season, I had also raced the Luray double and Reston triathlon.  Going into Waterman’s, I felt rested, but mentally in a very different place. Besides the usual stress of fall semester classes, which was in full swing, I learned of my Grandmother passing just two days prior. The news really affected me, but I was determined to not let it get in the way of this race, which I had been training for all summer.

I woke up early, but didn’t feel very rested. Since this race had a late start, I had breakfast with my daughter at 6:30am; that was wonderful.  I rode to the race site an hour later, only to find a crowded transition area and crappy rack position. I put that out of my mind and got set up. I saw some familiar faces. One athlete from Team Z saw me and introduced herself: “I recognize you from some other races you’ve won. You are intense.”  I was very flattered and it felt strange to be called out, but I just took the compliment. I was glad to see a couple other FeXYs racing, John Schaller and Rob Barlow. Their confidence was refreshing. With an hour left before transition closed, I was getting antsy, so I set out for a short run to clear my head. Back to transition I forced myself to eat a Vanilla Stinger Waffle and finish the water bottle I started earlier. Wetsuited and off to the swim start, I was more nervous than any other race this season. 

Nutrition Pre-race:

Fuel: Breakfast shake (1 scoop strawberry Karbolyn (200kcal), 1 vanilla protein (145 kcal), 1 full raspberry scratch (80kcal) = 425 kcal). 
Half a white bagel with cream cheese (~150 kcal).
Vanilla Stinger waffle (160 kcal)
Water: 1 full bottle
Electrolytes:  1 caffeine pill + 2 salt tabs

SWIM: 43:52, 1:47/100yd

Into the water at 9:13am, it was surprisingly chilly and brackish.

I tried to stay calm. Started my Garmin a few seconds before the gun.  I was lined up way right, looked like a shorter line to me. My swim wave was a crazy mix of people; old guys, relays, Athenas, mixed bag… but not too large, fortunately. Maybe only 60 people.

Go time was 9:16am.  It felt like I got to the first turn quickly, my stroke felt strong and fast. Not a whole lot of contact with other swimmers, except around the turns. One point I was pacing with another pale blue cap next to me, that kept getting closer, I tried to speed up to get ahead but didn’t sustain it long enough and had to settle into a slower rhythm.  The swim had 2 loops and 7 turns, which felt like a lot. Overcast skies helped with sighting though, since I wasn’t blinded by the sun. I tried to bilateral breathe every 3 strokes and sight every 9th stroke. Not much drafting this race, felt mostly isolated. I got away from the sighting buoys after the 3rd turn. Tried to make a beeline for the turn buoy… this may have been where I swam extra, total was nearly 1.4mi.

Swim out was a wide ladder on the dock, with a volunteer helped me climb out. I felt wobbly, afraid the dock was slippery, but got moving as quick as I could.

T1: 2:42

So crowded!  My bike was surrounded by two people struggling with their wetsuits. Loudly and politely, I said “Excuse me!” and barged in between them.  Shed my wetsuit fast, turned bike Garmin on (doh!), noticed my glasses and helmet were on the ground, (must have fallen off aero bars), swallowed two salt tabs, gloves on, helmet on, glasses on. Running out. Passed at least 4 competitors right there, still transitioning. Both of those two people who had been crowding my bike were also still there. Passing them fueled my confidence and I ran to the mount line.

BIKE:  3:03:09, 18.4 mph AVG

This is the part of triathlon I live for. As soon as I’m on my bike, it’s like I’m home. I quickly settled in for the miles headed out of town. Temp was mid-60s and I was comfortable. I made the right choice not wearing arm warmers. Thankful again that I took the extra seconds to put on gloves, especially for the 5 mile section of tar & chip section on Bayshore. Aero felt a little sore on my bruised elbow; I ignored it.

I passed a few other Athenas in the first 5 miles of the bike. The wind was at my back, I felt fast. Ate 3 shot bloks every 5 miles for first 25 miles, I had divided the packages into smaller packs of 3, then spaced out remaining 9 over last half of the race. Felt like enough fuel, but I probably could have done with more.

Aid stations were TOO short!  I picked up a water bottle, (good hand-offs actually) and then 3 seconds later see a sign “No trash past this point” Did they want me to stop to refill my bottles? No way. I ended up only getting only a half of a bottle refilled at the first stop. Then drained my spare heading to the second aid station. I focused on drinking everything I had on board before the 3rd and final stop, then refilled my aero bottle there. A little less water than Raleigh, but it was a lot cooler.

The wind was really tough in places. Demoralizing, actually. I just put my head down, cursed a few times, and focused on keeping an even cadence. I was frustrated that I had to drop into the small ring. My heart rate spiked into zone 4 a couple of times but I noticed it and pulled back. I think most of the zone 3 was early, the second half of the ride was more in zone 2. I felt really strong at the end; after 40 miles, I was really in a rhythm I could have sustained a lot longer. 

Staying in aero got harder toward the end, as my right arm was hurting. But it was so much more efficient in that wind than doing anything else, that I ignored the discomfort. I kept pushing all the way into T2, passing a few people in the city who were slowing down as transition approached.

I was shooting for sub 3-hours on this bike and thought I would be close. I passed a lot of people and there was no one I rode near for any length of time. Weather was gorgeous, aside from the wind, and really beautiful country. I enjoyed just being out there, it was a gorgeous day to race. Even though I missed the time goal by just a couple minutes, I knew I had biked strong and came into T2 feeling terrific.

Nutrition on bike:

Fuel: 4 packs clif shot bloks (800 kcal)
Water: 4.5 bottles of water
Electrolytes: 430 mg from 2 salt tabs in T1, 1200 mg in bloks

T2: 1:06

My dismount was awkward, but my legs didn’t feel terrible. Not nearly as wobbly as at Raleigh. There was a large crowd of Team Z people near the fence of T2; when they saw my kit, they cheered “Go FeXY!” and rang their cow bells.  Such an awesome surprise!   I got to my rack and found it empty; then I knew I was in the lead for my category. Transition was smooth and fast. No nonsense. Ran out and settled in.

RUN: 2:10:02, 9:52min/mi AVG

This run wasn’t about winning Athena, although it easily could have been. I had in sight that 6 hr overall time and knew I needed to run hard to get close.  I was running for myself, not for a podium.

The first aid station was immediately after T2 and I ran right past it.  Next aid station, I took a gel and a few sips to get it down. I noticed an immediate difference and felt better.  When I took in fuel, I walked and drank water at the following aid station.  I skipped a few when I didn’t fuel.  The last few bloks were harder to get down. It helped to take a sip of water and then swallow the chewed up bloks, went down faster that way. I’ll remember that.

Salt tabs were definitely needed here. I started getting that loopy feeling at a few points, the salt helped. I didn’t have salt in the bloks on the run, as I forgot to pack extra margarita bloks. Thankfully, I had a pack of cran razz bloks in my transition bag.

The second half was tougher, but I still felt pretty good. My right foot started getting sore after 8 miles, felt a blister forming on my toe, right edge of sole aching. I ignored it. The last 3 miles were very mental, but I focused on that 6 hr goal and kept pushing. I sipped water at the aid stations but kept running. I pulled the last mile closer to M pace, and pushed through to the finish. I really felt like I was racing, not just running.

Into the finish chute, the Team Z folks buoyed my spirits again shouting “Go FeXY! Finish strong!”  And it felt really good to run hard through that finish line. No collapsing at the end…I felt fatigued, but still really good. And satisfied.

Nutrition on run:

Fuel: 2 gels (200 kcal total), 1 pack of bloks (200 kcal)
Mile 1.2:  Tri-berry gel + caffeine, 1 salt tabs
Mile 3: 1 cran-razz blok
Mile 4.5: 2 cran-razz bloks + 2 salt tab
Mile 6: 2 cran-razz bloks
Mile 8: 1 cran-razz blok + 1 salt tab 
Mile 10.5: Jet blackberry Gu (2x caffeine)
Water: 4 cups, approximately
Electrolytes: 4 salt tabs (860 mg)


 watermans finisher

The athletes racing Waterman’s were incredibly supportive. More than once, I saw a Team Z athlete who said something encouraging. Seeing my own teammates, John and Rob, was a fantastic boost. One racer saw my red compression sleeves and said “You have the best socks ever!”  When I saw her on the second run loop, she smiled again and pointed “Look! The best socks!”  I saw some of the other Athenas behind me on the run loops and they cheered me on too.  Such great sportsmanship!  I returned the love whenever I could and it made the miles fly by. 

Overall, this was a fantastic race and I felt strong and confident. I PR’d every leg of the race, won Athena by over 39 minutes, and finished 5th AG. Oh, and by 5 minutes, I PR’d my half marathon time too!  Yes, I missed the 6 hr goal, but now I have that to shoot for in the future. The support of my fellow racers was a tremendous surprise and it made such a difference in my state of mind. I was more than a little worried about how I would do, considering my grandmother’s recent passing and the stress of the semester. And I really thought this would be a lonely race without lots of other FeXYs. Thankfully, I was wrong! There was so much positive energy, it was hard to not feel amazing, even while I was pushing hard. Oh, to bottle that feeling for days when I forget!  My finisher’s medal is still hanging from my rearview mirror… a welcome reminder of this amazing day.


The two overall race times clearly tell the story; I definitely improved and became a better triathlete this season. Thank you to my coach, Shelly McKenna, for pushing me to be better and believing in me. 

Both of these swims felt good, but I was definitely more comfortable at Waterman’s.  At the later race, I was able to push the pace at times and felt stronger amongst the other athletes swimming around me.  A summer of extra swims at my local pool yielded a more confident racer. Unfortunately, I over swam both races this year.  Next season, I may add more open water swims and practice sighting.

The bike at Waterman’s was pancake flat, but had some killer wind. Raleigh was significantly more hilly than the Athlete guide had suggested. Because of the terrain difference, it’s hard to compare my bike times for the two races. Heart rate wise, I had more zone 3 at Waterman’s than I did at Raleigh, suggesting I was pushing harder to race, not just ride. Getting off the bike at the end is also a good sign of my improved fitness since Raleigh. 

Running at Waterman’s was so much better than Raleigh.  With a cooler temperature and flat course, there was no trudging along like at Raleigh. Instead, I was racing.  Mentally, I was stronger and physically, I felt better.

My progress in 2014 was a step in my continued evolution into a healthier life. Six years ago I was obese, I could barely walk the streets of my neighborhood without getting winded, and my doctor was concerned about my health. I never dreamed I was capable of racing a half ironman. In fact, there were many people who looked askance whenever I spoke about this goal. Moving to Virginia, finding a coach, joining Team FeXY…  all these choices catalyzed me to where I am today. It has taken hours of commitment and more sacrifice than I can define, but I have no regrets. And I’ve come to learn how valuable is the support of a team and fellow athletes; without them, I know these stories would have been much different.

The slogan on my Raleigh finisher’s certificate says “Anything is possible.”  I proved this adage true in 2014.  Now, on to the next goal… Ironman Maryland 2015!



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The Menstrual Cycle and Exercise Performance

If you are a female, you may have noticed a correlation between where you are in your menstrual cycle and how you feel during training or racing. While there are some conflicting findings reported by research studies, there is evidence to show that menstrual cycle stage may be partly responsible for some of those days where exercise feels less than enjoyable.


The menstrual cycle is divided into the follicular phase that spans approximately days 1-14 and ends with ovulation, and the luteal phase which includes the days after ovulation up to to the onset of menses (days 14-28; see figure to left). During the follicular phase, estrogen levels rise steadily up until ovulation, progesterone levels are low, and basal body temperature is normal. In the luteal phase, progesterone levels rise dramatically, there is a smaller increase in estrogen levels, and basal body temperature is elevated.

By Isometrik (Own work) [CC BY-SA 3.0
or GFDL (],
via Wikimedia Commons

In the luteal phase, heart rate during exercise may be elevated compared to the follicular phase. For example, one study found heart rate was 10 beats per minute higher in women in the luteal phase during 60 minutes of biking (Pivarnik et al., 1992; see figure below). Also, resting heart rate may be higher in the luteal phase than the follicular phase (Pivarnik et al., 1992; Moran et al., 2000).

 fig 3
Pivarnik et al., 1992 Figure 3

Although some studies have reported no menstrual cycle related differences in resting or exercise heart rates, it is worth monitoring and discussing with your coach if you are observing significant changes throughout your cycle. Personally, my heart rate can vary as much as 10-12 beats per minute over the course of a month during exercise of the same intensity. These menstrual cycle related changes become extremely important when training/racing with heart rate, or when conducting baseline testing that may be used to set your heart rate zones.

Even if you do not experience a menstrual cycle related change in heart rate, you might notice that exercise feels more difficult at certain times of the month. Once again, it is possible that hormonal changes during the luteal phase may result in an RPE during exercise that is higher than in the follicular phase (Pivarnik et al., 1992; see Borg RPE scale at right). While a change in your perception of how hard you are working does not mean you cannot perform well, it is still a useful topic to discuss with your coach if you start to notice a continual monthly pattern. It might be helpful to adjust where maximal effort workouts are placed in your training schedule and to incorporate mental training to help deal with changes in RPE.

                                                                                                       Mellett L H , and Bousquet G                                                                                                                Circulation. 2013;127:e571-e572

Another important menstrual cycle related consideration for exercise is environmental conditions. Specifically, performance may be impaired when training or racing in hot and humid environments. During the luteal phase, studies have shown reduced performance and time to fatigue when exercise is conducted in high heat and humidity (Janse de Jonge et al., 2012). The reduced exercise performance in hot and humid environments during the luteal phase may be accompanied by elevated submaximal heart rate, elevated minute ventilation (amount of gas inhaled/exhaled per minute), and elevated RPE (Janse de Jonge et al., 2012). Also, sweat rate may be elevated during the luteal phase compared to the follicular phase (Garcia et al., 2006). All of these physiological changes may have a negative impact on exercise performance and race outcomes. Based on the potential negative effects of heat and humidity during the luteal phase, it may be beneficial, if possible, to adjust your racing schedule in order to maximize performance.

It is important to remember that exceptional athletic performances have been delivered by women during all stages of the menstrual cycle. However, as no two women are exactly the same, the effect of the menstrual cycle on performance should be taken into consideration on an individual basis. Even though not all studies agree on the impact of menstrual cycle phase on exercise, and more research is necessary, monitoring your heart rate and RPE over the course of your cycle is easy to do and may ultimately help in optimizing your training and racing performances!


Janse de Jonge, X.A.K et. al. Exercise Performance over the Menstrual Cycle in Temperate and Hot, Humid Conditions. Med. Sci. Sports Exerc. 44(11): 2190–2198, 2012.

Garcia, A.M.C. et al. Luteal phase of the menstrual cycle increases sweating rate during exercise. Braz J Med Biol Res [online]. 39(9): 1255-1261, 2006.

Moran, V.H. et al. Cardiovascular functioning during the menstrual cycle. Clinical Physiology. 20(6): 496-504, 2000.

Pivarnik, J.M. et al. Menstrual cycle phase affects temperature regulation during endurance exercise. J. Appl. Physiol. 72(2): 543-548, 1992.

A good and detailed review of the literature if you are interested in reading more:
Janse de Jonge, X.A.K. Effects of the Menstrual Cycle on Exercise Performance. Sports Med. 33(11): 833-851, 2003.


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FCS Results – 2014 edition

2014 year in reviewFeXY Coaching 2014 results. #FCSEqualsResults

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Ironman Cozumel 2014 Race Report by John Schaller

10:55:44 – 24th out of 325 in AG

Swim: 1:06:20 – 85th AG

Bike: 5:09:32 – 5th AG

Run: 4:29:58 – ? AG

Pre-Ironman Cozumel:

Friend:  So John, how are you feeling about Ironman?

John: Pretty good man, pretty damn good.

Friend: Any goals in mind that you can share:

John: Sure, so I’ll probably go about 45:00 ish on the swim, it’s a fast swim man, did you hear about the currents there?  That’s going to be really nice, a whole lot less effort and off to the bike.  On the bike, it’s hard to tell, but if it’s not too windy probably a 4:45, best case is a 4:40 worst case is a 5:00.  Then on to the run, I’ve got to go sub 4 hours this time, I know I can do that, but really I think I should be able to run a 3:50, and if I’m having a great day maybe even a 3:45.

Friend: Wow, that’s pretty awesome – that all adds up to about a 9:30 right?

John: Yup!  But I don’t think it will quite play out that well, just as long as I go sub 10 I’ll be really happy.

Friend: You think you’ll get a Kona spot with a time like that?

John: Ha, no way man.  To get Kona on this course in my AG, you need to break 9 hours.

 john run

As you can see, things didn’t exactly play out the way I wanted them, and not even close to what I expected.  Race reports are far easier to write when things go well, there’s not as much soul searching and digging through all the details to figure out what went wrong and where.  I’ve been gathering data over the past five days, trying to figure out what went wrong, well – as of now I can find many little things that add up, but there’s no big red button.  We’ll start with the BLUF format; or bottom line up front.

What went wrong for me?

  1. The easy one, heat acclimation.  The heat thankfully was not oppressive, but I certainly wasn’t acclimated to it.  There’s some good evidence of my heat issues with the very red face in some running photos.
  2. Subpar bike execution.  The plan coach Shelly and I laid out was to start at 235 watts and increase up to a max of 250 based off of how I was feeling and correlations to HR.  Well, my first 5×5 mile laps looked like this:
    1. 253
    2. 251
    3. 254
    4. 240
    5. 241

    So I spent 15 miles at the beginning going too hard before I got it in check.  Why did I do this, this is what really needs to be answered.  I can sum it up a few ways, but understand I know this is wrong and I’m not justifying it.

    1. 112 miles on the bike – fuck that, this is easy.  I was a cocky son of a bitch.
    2. My heart rate is fine, I’ll be okay.  Riding on emotion and justifying with reason.
    3. Nathan went too hard on the bike at the beginning too, just settle down it’ll be okay.  I’m not Nathan, nor do I run like him, I can’t afford to miscalculate.
    4. If you want to do great, you’ve got to ride the edge a bit.  True, I still believe this, but starting too fast is not the way to do it.  If you feel good on the bike at mile 70, tick it up a tiny bit and continue doing that.  You’re supposed to feel great at the beginning.

    In the end, this was not a total failure on the bike, but if I were to grade myself on my execution I’d give myself a C Minus.

  3. Water intake:  I actually drank too much water on the bike, more than my plan which was already slightly more than I’ve ever done before.  The most water I’ve ever taken in before was about 40oz per hour, the plan was 50oz per hour, I took in closer to 60oz per hour.  What I did get right was the electrolyte balance; since I increased water I also took in more salts to go with it.  I think this contributed to not wanting to take in any calories on the run and feeling like I was going to puke.  I peed six times on the bike… Really?? 6 times?  Who does that?
  4. Mental preparedness and backup plans.  Honestly, I thought I had sub 10 in the bag.  When I got on the run and saw I had to run a 3:40 I deflated.  When I got sick on the run at mile 2ish, walked to mile 3, I gave up.  There’s no excuse for that, I just wasn’t in a good place at that time.  I started walking backwards on the course, I was going home, I was done.  Finally I turned myself around.  Now I think of the people that are on the course walking it in after mid-night.  They’re not going to the finish line for the big crowd of cheering people, they’re not getting a medal and a photo finish, they’re not even getting an official time – but they have their priorities straight and they stick to them.  Never again.  

Race Morning

The day started at 3:50 AM, waking up in beautiful Cozumel.  I went to the kitchen where I had most of my food waiting for me.  I had to make my oatmeal and I had coffee, bananas and some sports drink.  Total calories was 836.  I sat around shooting the shit with Kristine Wooten hoping the digestive system would kick in so I could drop a few pounds; thankfully that all worked out.

At about 5:15 we left the house and walked a block over to the hotel where buses were waiting to take us to the swim start.  There was excitement and anxiety in the racers, I felt very calm this time – my third Ironman and in the best shape I’ve been for any of them.

At the bikes, it was just adding some bottles, checking the gearing, brakes, making sure everything is good to go.  Then Kristine and I met up again and headed to the swim start on another bus.

Swim start was a pretty cool place, it’s a new marina that’s being built, it seemed like it was near completion.  There were a fair amount of porta-potties which I made use of.  My friends and family found Kristine and me at the start, we hung out with them and took a few photos.  Then it was warmup time.  I can’t swim well unless I’ve warmed up some, typically it just causes problems about five minutes into the swim, takes a few minutes to work itself out then I’m good again.  There was no warmup swimming allowed, I didn’t have shoes, so I just did some plyometric and swimming arm warmups.  I took two vanilla gu’s at 6:50, sipped a bit of water, pulled up my speed suit and then got lined up.

Swim Start

Our age group was the second to last to go, we were scheduled for 7:07 and didn’t actually start until 7:15 AM (I didn’t actually know the start time at this point – which messed me up later in the race).  I decided to go to the far end buoy, my thought was deeper was a better current, but I really had no idea.  The reason for the delay became pretty apparent, the opening to enter the water was just big enough for two or three people to get in at a time – so we were all funneled in and waiting for our age group to get in the water before they could let us go.

As soon as I got into the water I sprinted away from the start and towards deeper water, then did some relaxing swimming towards the start.  I did this to escalate the HR, open up the breathing and get my body used to doing some work.  The gun finally went off and I started swimming about two rows back from the lead guys, I found one person’s feet for about five minutes before I lost them.  Due to the wave starts everything settled down really quickly, I swam quite comfortably but focused nearly the entire swim.

The salt water was quite nice, it makes you more buoyant than I expected.  Even better was the 100’ visibility, you could see beautiful corral, many fish and sighting off of other swimmers without bringing your head up was easy peasy!

About halfway into the swim, I realized three things.

  1. There’s no current to speak of.
  2. I’m swimming quite well, I’ve passed quite a few people in many waves ahead of me.
  3. I didn’t lube up – rookie move I thought to myself.

Back to swimming, can’t worry about chaffing, it won’t get better by going slower so just swim your best.

Eventually I spotted the finish line where we had to make nearly a U turn to get out of the water, this was the roughest part of the swim, there were tons of people there and everyone heading to a set of stairs in the water, I swam a bit harder here, and jumped out of the water heading to T1 when I looked at my watch and saw 1:06, five minutes faster than my previous PR – certainly not the 45 minutes I thought I would get but due to NO current and my perceived position I was happy.  Turns out I was 85th in my AG or top 26%. 

In my first Ironman I was top 41%, last year at Tremblant I was top 33% – so there’s certainly some relative improvement here.

T1 – A total mess 

I grabbed my bag and ran to the tent, there was a line of guys trying to get into the tent, I scooted around them a saw a total mess, but the middle of the tent was empty, everyone was around the edges – so I ran up one side, stepped on some chairs to get to the middle and sat down.  Usually I don’t wear socks on the bike, but I’ve got new shoes and they have been bothering me without socks – so I’m definitely wearing socks.

My big problem – I have a single piece suit with sleeves that was under my swim skin I need to get that wet clothing over my wet body.  Thankfully a volunteer had just arrived to apply sunscreen to me; I had him put it over my shoulders, then I was off; it was a longish run to my bike, then to the mount line.  This was a very slow transition for me at 6:29.


Ahhhh… Now I’m on the bike and in my element.  Fast and flat it is, Uh Oh, power is too high, relax, relax.  Power is still too high, you can’t ride 270 watts all day John, bring it down.  Finally I start riding a bit closer to 250 watts, which is not where I wanted to be but acceptably high versus crazy high.  I had tons of people in front of me since I was so far back in the wave start, which was a good thing – I was going to “slingshot” past everyone – just like Ricky Bobby baby!

I made it towards the southern end of the island, still going quite fast and started feeling the winds, I knew if I could feel them now it was going to be a rough ride when I made the turn to head north on the east side – which is where the winds are notorious.  Sure as shit, I was right- I hit those winds and slowed from 25 mph to 20 mph towards the Southern end to 17.5 mph on the East side.  The east side was a long ride getting blown around.  Here I got my first water bottle, I had to grab two of them because they were half filled.

Heading north now, I was about 12-14 miles in when I caught up to my good buddy Kristine, she seemed to be fairing okay in her first Ironman.  She told me her power meter wasn’t working; I told her to just keep it steady and she’d be fine.  At this point I started to heed my own words and ease into a more appropriate 240ish watts.

I could feel the heat hitting me, so I focused on drinking water every five minutes, drinking my calories every 15 minutes and taking a gel every 25.  I was drinking a bit more water as well, so I decided to increase my electrolytes by taking additional SCaps I had with me.

After the first loop I still felt great, as I’m sure everyone did.  I saw my coach and yelled 250 watts – feeling good.  That was my AVG after 1 lap.  I knew this was too high, but not catastrophic, so I focused on getting it right for the remainder of the bike.

I was heading south again, nice and smooth riding here with very little wind.  After I passed Chankanaab park (where the swim finished) I could already feel the winds, clearly a bit worse than they were earlier.  I kept aero at all times and kept my watts in check this time.  Turning the corner to the opposite side of the island I was hit with wind like I’ve never felt before – aside from a few hurricanes I’ve been in.  The winds were steady at 25+ with gust much higher than that.  I passed a few people that were clearly on their first loop and they must have been going 6-7 mph; I felt so sad for them.  This time the trip north felt endless, I kept thinking maybe the turn is up here, maybe it’s up there….  It seemed like it would never come.  When I hit the 56 mile mark I checked my TSS (goal of sub 300) and I was really close to 150 at this point, so I backed down just a little bit more – I knew that my initial watts goal was for a 4:45 bike, now that I’m looking at a 5+ I have to adjust.

john bike

At this point I also noticed salt is getting caked on me (see photo), I had so much salt on my body I could grab it with my hands and throw it in the air.  So I started grabbing even more water in the aid stations and washing it off me to help prevent chafing.

On this second loop I did a mileage check for the turning point, that way I wouldn’t have to wonder where it was, so now I knew mile 93 on the next loop is where I turn and get some wind at my back.  This loop I made the turn to cut across the island and I biked the whole 9 mile stretch solo, not a single biker was in front of me, odd?  This could only mean one thing – I’ve pushed my way through all the bikers except for the really fast ones, which I’ll probably never catch.  I got to the other side of the island, saw my family and friends there again, my coach yelled that I was in 8th place – I saw my wife having a good time and my son playing outside – that made me happy.

Now, I’m in 8th place – how do I setup for a good run.  Damn, I need to piss again, this is the fifth time, at least I’m not dehydrated.  Sticking to the plan, I’ve gone through my 600 calorie bottle of fluids, and at mile 85 I’m changing over to Coke.  Here, I realize I lost one GU somewhere – that’s only 110 calories plus I really don’t feel like taking it – no big deal I thought.  Just drink the Coke you’ll be okay.  Again, I make the turn to head north and I’m passing people on their 2nd lap in drones, I tried everything I could to get on their tail, get a tiny bit of draft benefit when passing but there was none to be had.  The winds were hitting us from 2 O’clock, this time it felt like they were steady at 30+ mph.  Kristine later told me people were clocking the winds at 35 mph, not gust, just a steady wind.

I kept dialed in on my watts, watching my heart rate, finding a respectable cadence and just focused on getting to mile 93 where the wind would be at my back.  Eventually, I got there.  The winds were so strong at the back that I felt sitting up was not a negative factor in biking and felt really good on the back; I pissed for a 6th time after the next aid station – I usually tried to hold it until just passed the aid station so I could grab an extra bottle of water, I used that to rinse all the piss off of me, and of course – some more salt.  I cruised into the finish, happily gave up my bike, and went into T2.

I finished in 5:09:32 – top 1.5% in my AG, vs. top 13% in Placid, and top 8.5% at Tremblant.


T2 was the easiest T2 I’ve ever seen in my life.  I dismounted and handed my bike to a volunteer, about 10 meters up were our bags hanging, directly in front of that was the changing tent.  I knew going into the tent I wanted to drop the top off my single piece suit, I hoped I could race the whole way in it, but thought I might not want to, so thankfully I packed a run singlet.  I dropped the top, put the singlet on, saw some Vaseline and lubed up my chaffed chest from the swim, then I was off.


I immediately saw the crew and Zoya out cheering for me, and coach told me I was in 5th place.  Seeing that running is not my strong suit, I knew that wasn’t going to get it done.  I tried to settle into my running pace, 162 HR and 8:40’s – I ran about 8:00 flat and low HR, I knew I knew I knew I had to slow down, mile 2 I hit the right pace, and then I came to a screeching halt, I couldn’t drink my EFS in my hand bottle, I wasn’t taking water from the aid stations, everything I saw made me want to puke.  I started walking, then shuffle, then walk, then shuffle.

At mile 3, I completely stopped under a tree.  Nearly puked, spit a few pieces of vomit that did make its way up.  I saw my time and realized not only will I not go mid 9’s, I won’t go sub 10 either, and low 10’s was looking pretty questionable too.  I had no motivation left, I couldn’t take in calories or fluids, and I’m done.  So done.  And here, I quit on my race and myself.  I started to walk back towards the start, I made it almost half a kilometer – people tried to cheer me on.  My mental state was broken, but I started to think of all the reasons I was here, all the people that are here for me, who I really am, what I tell my two boys when I make up excuses of why I quit.  My wife I believed I could tell, she knows me through and through, but I couldn’t show my boys this side of their father.  I cursed myself out, I was really pissed (I’m sure the people who saw me thought I had Tourette’s syndrome)  and I turned back around, got on the other side of the road and started moving towards the turnaround point.

I had made the hard move of going the right way, and let me tell you this wasn’t easy.  I’ve never had a mental breakdown like this – not in ultra runs, not in multi-day adventures, not in the Marine Corps – NEVER.  How it happened on this day, I can only believe it was a combination of an upset stomach, pushing my body and losing all of my goals.  Thus, the importance of having backup goals.  So, I went on, I saw Kristine on the run, I told her I was done – I wish I hadn’t told her that, it made me feel bad that I gave her some negative energy on her big race day, but I did give her some encouragement and high fived her.

Can I quit now?  I’ve done one lap, I see Zoya, my friends and my coach.  I tell them, I’m done.  Zoya said take a break.  Coach said, nope, you’re going to finish, keep going.  Steve – the real motivator in his drunken state wearing nothing but a banana hammock put the hammer down on me, let’s go you son of a bitch, we’re going to walk run this whole thing, come on, let’s go…  This was the final bit I needed, I found a way to keep myself going for a lap, my friends didn’t let me quit, so I started running.  My stomach had finally settled too, so that was nice.

I wanted to just run one mile nonstop; I ended up running the whole loop, I was taking cola, water, cola water and even bananas.  I never eat bananas on the run, but it looked so good – I figured any calories that looked good, were good.  Now, I’ve got one more loop – I see Kristine, she’s having stomach issues too, I keep on running and I realize that if I can make it to the finish line by 6:10 PM I could go sub 11 hours, this is my new goal and it keeps me motivated and focused.  At about mile 22 I walked an aid station and almost fell over, that was the last time I walked at all, I kept pushing for that 6:10 PM mark and in the last mile I knew it wasn’t happening which really sucked, but I was going to keep running anyways, I turn the corner to head down the finisher shoot, everyone was there cheering me on, I kissed Zoya & Alex, I high fived Stas and brought it home, some dude from QT2 systems sprinted past me, I tried to give him chase but that lasted for about 4 steps – my body was toasty.  And I had a bit of pie to start eating.humble pie


So, before the race I said ER or PR, I basically got ER.  I stopped at the finish line, I could only take a few steps and I just stayed there.  A medical person came and got me, he took me into the med tent and they sat me in a chair.  They offered me things to drink, I couldn’t take anything, I couldn’t focus on anyone or anything, so they moved me to a bed where my arms went tingly, my hands clenched up, my face was numb too and my lips were all puckered, my feet were also tingly.  They hooked up me up with an IV I got two liters of fluids and a massage person helped get my blood flowing.  They had to strip all my clothes off and put me in scrubs, that felt sooooo good to be in something other than my race clothes.  I asked the nurse if she could find Zoya and give her an update, I told her she’s probably waiting for me by the fence and she’s the only tall red headed Ukrainian on the island, no surprise, she had no problem finding her.  Lynn was a great nurse who was from Washington, D.C. who decided she’d rather live in Cozumel forever – I think I can relate. 

I finally felt like I could take in something and they had Cup-O-Noodles; oh baby that sounded so awesome.  I downed a cup, then asked for seconds.  After about an hour in there I had come around pretty well, and they were out of beds, stretchers were coming in with bodies by the dozen, I felt bad for taking up space so I got up and headed out, this tent was crazy, and it was getting worse by the minute.  I headed out, and went home, walking around town in scrubs with a finisher medal.  When I got home, I found out that I went sub 11 after all, this made me happy.

I’ve never suffered so much, never broken so hard, I learned a lot about myself on this course, a lot more than if I went 9:40 and had a perfect race.  This course on this day was far harder than anyone expected, there was a high DNF rate and I found a few limits that I was able to push beyond.

Final time 10:55:44 top 7.4% vs. top 13% at Placid and top 17.4% at Tremblant.

Next Ironman goal is simple – perfect bike execution and great run off the bike.  I know I can go 3:50, if I get better in my running between now and then, maybe even better than that.  The only time I will be focused on is my run time, everything else will be whatever it ends up being.
john and kristineJohn Schaller & Kristine Wooten – Scrubs & Medals baby!

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Are all Ironman Results the Same?

Ever wonder what your time on one Ironman course might be equivalent to on another course?  Or how one year’s performance would compare to another year on the same course?   I’ve looked at this a number of ways; bulk averages, distributions, and age group wins.  All of these approaches give some sort of idea of how races compare but none of them are perfect.   I’ve started to look at the front end of the field as a good indicator of how I would do on a given day for a given year based on my own results.   It is a simplistic view of the results because yes the same field does not show up to and race in the at fitness level all the time.  I do think as an overall comparison this is a pretty good indicator of one’s potential performance across finishing fields and courses.

Let’s take a look at Figure 1.   I’ve plotted finishing time versus finishing place for Ironman Coeur d’Alene in 2014.  It’s a simple graph with a very steep slope at the front end of the pack, leveling off to almost linear after the first 50 or so finishers, and then (if shown) would have a steep slope for the back of the pack (last 50-100 finishers).   Almost all races that I’ve looked at have this same characteristic curve making it a normal distribution in statistical terms with small tails at both ends of the curve.

Figure 1Figure 1Figure 1Figure 1 (click graphs for clearer version)

With this simple method we can now take a look at results from different race courses for different years.   Figure 2 shows results from Ironman Coeur d’Alene for 2013 and 2014. It can be seen that the plots, and therefore the results, for the front end of the pack are significantly different between these two years. For example, a 100th place performance required 10:11 and 10:30 in 2013 and 2014, respectively.   Although on the same exact race course,  100th place was much slower in 2014.  Does this mean that the field was that much weaker in 2014?   Most likely not.  In fact, I know 2014 was a very different and more difficult race due to very windy conditions on the swim and bike as I was there and experienced it firsthand.   Overall it can be seen with the “difference line” in green that, in general, IM CdA 2014 was about 20 minutes slower than IM CdA 2013. My 10:05 finish time in 2013 could have been a ~10:22 in 2014 if I had shown up with the same fitness level and had the same level of effort on the course. Since I actually finished in 11:07 in 2014 (equivalent to a 10:47 in 2013) I indeed did have a slower race.  But instead of 62 minutes slower, it was only ~42 minutes slower after adjusting for weather conditions.

 Figure 2Figure 2


Now how about comparing different courses?   Take a look at Figure 3.   Here I’ve plotted IM Florida and IM Coeur d’Alene for 2013.   Like the above analysis for the two different years in Coeur d’Alene, this data suggests that IMFL was between 40 and 50 minutes faster than IM CdA for the front end of the field.  This difference is due to the fact that the bike course for these two races is very different.  IMFL being essentially flat, while IM CdA has some significant climbing with a total of ~6k feet of elevation gain (and loss) leads to the large difference in finish time for a given finishing place.

Figure 3Figure 3


 Figure 4 shows a handful of races in 2013 and how they compare to each other.   This shows how much variation there is for even just the IM course around the US.

figure 4 Figure 4

One final plot of a handful of races from 2014 can be seen in Figure 5.   There are several interesting things that can be seen here. 1) IM Maryland was a “no pro” race.   As a result the pointy end (very steep section in the curve of the first ~10 finishers) is very small compared to the other races. Having no professionals at MD this year significantly reduced the number of outliers at the front of the pack 2) Kona looks like a faster race and it is, but not because the course is easier than other courses but the competition is the best in the world.  In 2014, 395 athletes broke 10 hours even under tough conditions on the Big Island.  3) Chattanooga looks significantly easier than Coeur d’Alene and Maryland, even with a longer bike course.  This is a result of the super fast swim this year.

figure 5Figure 5

 Although this is not a perfect comparison of race results for different courses and different years, it is a quick and easy way of comparing results.   This shows that not all ironman performances are the same.     Yes, there will be some variation in the strength of the field from race to race but overall this is a good measure of the differences in the course difficultly due to various terrain and weather conditions.

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Night Training Etiquette

Bike LightAs Fall arrives the leaves change, the weather turns cooler, and days shorten.  And active people face the choice or training indoors or heading out in the dark and, maybe, cold.  With the advancement of light technology, the choice to train outside has become a more common one.  With all those runners and riders out in the dark, it becomes even more important to train in a way that is safe as well as courteous to cars and other athletes.  A few rules of etiquette to follow:

  1. Be visible.  Even more important than “See where you are going.”  The greatest danger of training in the dark is more from others (cars and athletes) not knowing where you are.  Be visible from the front, the rear and the side with lights and reflective gear.  White lights should aim forward, red lights to the rear or side.  Always good to mount multiple rear blinky lights at multiple heights (helmet, saddle, seat stay) to be sure you can be seen in traffic as well as the open road.

  1. Get a good headlight.  With the prices dropping on excellent headlamp technology, there is no reason not to have a high quality light for cycling and for running.  Don’t head out with a single LED wrapped in a rubber band and expect to see what is coming.

  1. Leave your music at home.  My personal opinion is headphones/ear buds have no place in outdoor training, at any time.  Your hearing is an essential safety mechanism in a world full of unaware drivers and athletes.  Also, if you are relying on music to help pass the time or take your mind off the discomfort, you are not training your mind to do these things on its own on race day.  That, however, is a topic for another post.

At night, your visual safety cues are significantly limited and you need to be able to hear what you can’t see.  If you are rocking out to your favorite tunes, you are then limiting both visual and audible cues that keep you focused and safe.

  1. Wear a hat with good visor if you are going to be anywhere near car traffic.  Being able to tip your head down and shield your eyes from the direct beam of light from a vehicle’s headlights can minimize how much you lose sight of obstacles between you and the vehicle.  This applies to both a running and cycling.  Those short-bill cycling caps may look dorky off the bike, but they can be extremely helpful on it.

  1. Adjust your route to maximize light (street lights) and minimize traffic.  Cars can’t hit you if you aren’t there to hit.

The points above are things you should do any time you are out training at night.  I have a few others specific to those training on multi-use trails such as the W&OD:

  • Cover your light when crossing paths with other people.  That awesome light you purchased from Spokes, Etc. and allows you to see the road like it’s the middle of the day is just as blinding as an automobile headlight to those coming toward you. This is more common with cycling lights than running lights, but it is courteous to do with all lights. Covering the light completely, however, can be unsafe as you can’t see where you are going either.  When you are about 5 seconds from crossing paths, simply lay your hand flat on top of the light with your fingers extended forward.  This shields the oncomer from the top portion of the light that would be shining directly in their eyes and still allows you to see any obstacles directly in front you.
  • Do not ride at night using the strobe setting.  This does NOT make you more visible.  It makes you completely INvisible half the time.  It makes it harder for cars and athletes to judge where you actually are.  It also makes you, and anyone facing your light beam, unable to see half the time.  Turn your light on and leave it on.
  • Don’t be a trail ninja.  That is what I call people (usually runners or walkers) who travel on the W&OD with no reflective gear or lights.  They figure that they can see well enough to not crash into things, so they are fine.  Meanwhile, fast-approaching cyclists have no idea they are there so they can not give audible warning or slow to a safe speed to pass.  Remember Rule #1, be seen – both front and rear, when cycling and when running.
  • Use a bell and give audible warning when passing.  If they know you are coming, other trail users will not be startled and are more likely to move themselves and their pets/children away from where you want to pass.  This rule really applies to any time you are utilizing the trail, but especially so at night.

One last note on blinky tail lights.  At all times you are training, it is far more important to be seen, than to be out of the way.  The reason drivers give most for an automobile/bike collision is, “I never saw them.” Far too often, they are just not looking for us.  One way to help drivers notice you more is to use a blinky light at all times, even in the middle day.  It may not be aero or cool, but it may just keep you from taking an ambulance ride.

Training outside when it gets dark can be an enjoyable and challenging change to your training.  Practice these rules to help keep yourself and others with which you interact safe.

Links to excellent night training gear:

Bike Headlights:
Bike TailLights:
Running Lights:



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2014 Triathlon Reflection Part 3 by Nathan Rickman

IronMan World Championships

Arriving in Kona on Tuesday, you are welcomed at the airport by the hot winds, humidity and tons of people walking around in compression and spandex.  My family and I went to the hotel to get settled in and take in all of the surroundings.  One thing I did not do very well was drink enough water and get re-hydrated when I first got there.  With the long flight over there, you get dehydrated quickly.  Compounding that was the heat and humidity of the Hawaiian Islands.  I noticed this on my first run on the Island on Wednesday which started off well enough but was a struggle a few miles in.  

IronMan events in general are very well organized and well run.  The World Championships take that to an entirely new level.  Everything was meticulously planned and staged and the entire area is geared for the event.  It is awesome to see individuals everywhere riding their bikes, running and swimming in the bay.  There are vendors everywhere handing out free stuff and it seems that everyone is catering to the athletes in and around Kona.  There are tons of posters, flags and memorials honoring the past champions and volunteers throughout the area.  The early mornings are highlighted with a crowd gathering around the Bay Wall watching competitors including 3-time Kona Champion Craig Alexander swim in the Bay.  100’s of competitors are in the water around 6:00 am every morning and it continues that way through mid-morning.  The hotel lobby is filled with who’s who in the sport and I got a chance to speak to Rinny (eventual 2014 champ) about the upcoming race and she remembered racing with us at the Multi-sport event in March.  Out on Ali’i Drive, I picked up plenty of free gear and ran alongside guys such as Jan Frodeno who was wearing his red race singlet.  Trying to figure out what to say to someone who runs a 1:09 70.3 run split, is an Olympic champion, took 2nd at the 70.3 World Championships a few weeks earlier and would take 3rd at Kona in his debut, I mustered, “How is it going?” NathanSign NB

It wasn’t until I checked in my bike, run and gear bags on Friday afternoon that I caught up in the enormity of the event.  I walked down Ali’I drive trying to soak it all in and prepare myself for the day ahead.  I knew I belonged there and just needed to execute the plan. 

Race Morning – I woke up at 3:00 am on race morning and had a fairly good night sleep. Staying in the King K hotel is super convenient (not to mention having your own personal bathroom only a few minutes away).  I went downstairs through the body marking, scale weigh-ins and got last minute things prepped on bike including pumping up tires and putting nutrition on the bike.  The organization and flow of everything was amazing.  After all final preparations had been made we had a fly over with parachute jumpers and the gun goes off for the Pro men at 6:25 am, followed 5 minutes later by the Pro females.  The male Age Groupers were 20 minutes after that and it takes that long to get all of us in the water.  I lined up a few rows back in the middle.  I knew it was going to be a competitive swim, but this isn’t for the faint of heart.  It truly is a meat grinder (especially given my swim pace).  I was literally on top (or under) people for the entire 2.4 miles.  All of the wonderful sea life that had been very visible during the practice swims was no longer visible and ocean was noticeably choppier than on previous days (although not much different than the Choptank River back in Cambridge – just warmer, and much more clear).  As I come into the finish of the swim, I have delusions that I had fairly good swim time, only to look down and see a 1:11 on my watch – 2 min slower than IMMD.  Turns out that most of the Age Group swims were 4 – 5 minutes slower than the previous year, but even with that, I was just barely in the top 1,000 coming out of the water – 998th overall.  Time to get to work.  Kona Swim start NB

The bike does a loop through Kailua-Kona before it hits the Queen K on an out and back.  I had ridden about 25 miles of the course out of town on my Thursday training ride.  Out past the airport is where it gets interesting.  We had a little bit of a tailwind and I started to get into my groove and my power kept increasing.  Anyone who thinks that the Kona Bike Course is flat, hasn’t ridden it.  The course has 4600 feet of elevation gain which can be found throughout the ride.  The biggest percentage climb on the ride is 6%, so nothing steep, but continuous rollers.  4600 feet over 112 miles isn’t that bad, it is the wind that is killer out there.  Apparently this was the toughest wind in at least the last 15 years according to multiple competitors.  The only certainty on the course is that it will be hot and windy, since everyone is dealing with the same conditions, you can either embrace them or complain about them.   I was embracing the wind, although staying upright on my bike was a bit tricky a number of times.  The bike course required complete concentration and awareness throughout.  The winds would change direction and if you were not ready, they would knock you off your bike.  At a few points it felt like we riding in a wind tunnel – not moving, just pedaling.  After about 45 minutes into the ride, I really picked up the wattage into the wind and was passing large groups of people.  Numerous individuals were getting penalized for drafting. Kona Bike NB

With the wind conditions, people were really getting bunched out there and I just kept my head down and rolled through them.  For just under 2 hours, my Normalized Power was 273 watts and average was 268 watts with an average heart rate of 160 and cadence of 83. On the climb to Hawi, I saw Apollo Ohno and was surprised that he was that far up.  Turns out he had me in the swim by 11 minutes.  On the way back down from Hawi, I ran out of gears (I am going to ride a bigger chain ring next year – I had a 53/39 with a 11/25 cassette this year) and had a 6 mile section where I averaged 36 mph.  On the way back, I was still passing people, but not as frequently as I had been on the way out.  There were times I was struggling and beginning to feel the effects of having done an IronMan 3 weeks previously.  I kept pushing, but my average wattage dropped.   Getting back on the Queen K, we had a wonderful tailwind again around Waikoloa and I thought we might have this tailwind all the way home – figuring I would average 35 mph the entire way home – I was ecstatic. Of course, that didn’t last long and the wonderful tailwind quickly turned into a cross wind and then head wind.  The last hour, I had to really push even though my wattage was dropping.  I also got some serious cramps in my toes and stomach during the last hour of the ride.  I ended up with a Normalized Power of 256 watts for the ride and 245 watts average, HR average of 157 and Cadence of 84.  The cadence was a little lower due to the few times where I ran out of gears and just tucked in aero.  I was 10 watts less than at Maryland, but I was also out on the course for 25 more minutes, so the load (TSS) was slightly higher.  I ended up with the 6th fastest bike split in my Age Group and passed 825 people overall on the bike!    Given that these were the best triathletes in the world, I was very pleased with that.

Coming into transition, I was 173rd overall and 37th in my Age Group.  I had a terrible cramp in my left toes that really caused me to struggle running through T2 (which you have to run around the entire pier).  Sitting down in the changing booth, I drank 4 glasses of water / perform, put on my run gear and ran out.  My cramp quickly worked its way out in my shoes and I was able to settle into a more comfortable stride.  I didn’t really have any lower back pain and my feet (other than the cramp) were not bothering me.  Success!  While I was feeling better in the areas where I was limited in my previous races, my legs were much more tired however, and a few miles into the run, I knew it was going to be a long run and I had mentally resigned to just finishing and no longer worrying about my time or who passed me.  I was certainly struggling on the run and had to walk through many of the aid stations.  For whatever reason, my run data was lost on my watch, so I do not have HR / Cadence and mile splits, but generally my HR was in the mid to high 150’s and even 160’s.  Kona Run NB

Right before I made the turn to go up Palani, I saw my family, turned around and gave them a hug and a kiss.  I needed the inspiration from them and wanted to thank them for all the sacrifices that they had made for me.   As I ran up Palani Drive (that hill is no joke 11 miles into the run), I saw Sebastian Kienle coming down and realized he would win.  A few minutes later I spotted Ben Hoffman, Jan, Andy Potts, Fredrick and Crowie who was having some hamstring cramping.  A mile or 2 down the road I saw Tim O’Donnell walking.  For these guys, it is podium or bust.  Rinny hadn’t passed Ryf yet, but was gaining on her and I knew it was going to be a close finish.

Running down the Queen K, I started feeling a little better (realized on the way back it was a nice tail wind that I was experiencing at the time).  I also looked at my watch for the first time for the overall race time and calculated that I needed to run Sub 9’s for the remainder of the race to break 10 hours.  Normally, I would think that this would be easy, but I was physically spent.  I was able to pick up the pace and ran roughly 7:30 – 8:00 /mile leading up to and down the Energy Lab (nice downhill).  I hit the turnaround and thought I had sub 10 in the bag and was going to start really pushing it.  Then the headwind started and the 1 mile+ climb out of the energy lab.  This portion of the race is where you have serious self-doubts and I questioned if I could break 10 hours.  I thought, just get to the top of this hill and it is net downhill for the next 10K – just need to get to the top.  I turned the corner after climbing the hill and expected my speed to pick up dramatically.  I looked down at my watch and was surprised at my pace which was hovering around 9:00 / mile.  How could this be, I was running downhill?  That tailwind on the way out that gave me that nice shot of energy, was now laughing at me, sapping what strength I had left.  I was yo-yoing throughout this section where my pace would get better, and then would slip back.  I was going to run the next few aid stations and not slow down (I didn’t walk any part of the course except for the aid stations).  I was able to do this until the last climb before Palani.  I took in some fluids, took a deep breath and told myself to suck it up.  From this point on, it was all mental.  I wasn’t passed by anyone else and was the one doing the passing.  I pushed up the hill, hit the downhill on Palani and knew I just needed to keep my legs underneath me.  I hit the 25 mile mark and wasn’t going to let up.  The crowds kept building and they were 3 and 4 deep.  When I hit Ali’i Drive, it was completely blocked off you felt like you were in a Tour de France finish line.  There was music and 1,000’s of people screaming.  I was able to spot my family as I was running down the chute, but unlike 16 miles earlier, I had business to attend to.  I was going to pick off everyone I could and finished the only way I knew how.  I gave it everything I had and probably passed a good 10 – 15 people in the last ½ mile.  I crossed the line in 9:52:44, 326th place overall and 67th in my Age Group.  Kona Finish NB

Overall, I was pleased with my race having broken 10 hours given my body of work over the past five weeks.  Shaving 10 minutes off of my time would have moved me up over 100 places overall.  Shaving 20 minutes off of my time would have put me in top 150 overall and top 35 in my Age Group.  With another year under my belt and many more lessons learned, I have high expectations for next year.  Having the experience of racing in Kona this year, my focus will be on placing very high in my Age Group next year.  Working with Shelly and my teammates on Team FeXY, I think that is an achievable goal.  I am going to improve my swim this off season, do a lot of power work to improve my bike, have a more focused training year (without going off the reservation) and look to continue to improve my run form and efficiency.   I am definitely thirsty for more and looking forward to seeing what I can do. 

You need to follow your heart in this sport and have a strong support team.  I very thankful for everyone who has and continues to help me along my journey to see how far I can push myself.   

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