Gulf Coast 70.3 or 69.1: Sub 5 of Bust

As I checked out the Panama City beach Friday afternoon after my pre-race workouts, I wasn't too optimistic about the swim happening. I visit Panama City frequently. Minus a hurricane that I experienced from evacuating New Orleans, the waves were a little bigger than the usual calm, blue-green gulf that I'm used to. I opted to skip my pre-race swim.

Like I predicted, late the next day we all later learned the swim was cancelled. This being a smaller race and not a qualifier my only really big goal for the year was to break 5 hours in the 70.3 distance. With the cancelled swim and 20mph+ gusts, today was not going to be the day.

I tried to re-focus and just go out there with a positive attitude and enjoy the day. I went out hard on the bike averaging 24-26mph and knowing that I would be fighting a beast coming back. With being the 2nd wave to start, it was nice just having ladies to pass. At the start, I was picking off girls left and right. It was also very easy to see where I stood in my AG. The first half of the course was a breeze mostly because of the killer tail wind. The other half let's just say was demoralizing. After being passed by another Jax girl, I figured I was 2nd in my AG.  There were a few other ladies that I went back and forth with from other age groups and towards the end a few guys who passed me. Nutrition was my usual 3 gels, 3 bottle Perform, and 1 bottle water. The last half of the course going back down 79 and then back along the beach along the huge hotels was just plain brutal.

I went onto the run thinking I was top 2-3 peeps. Unlike Haines City, the I cranked out the first few miles in 7:30's with ease. I did pass one girl in my age group. Despite early success, the battle with the wind set in my legs and my pace slowed dramatically.  I continued to slow more and more and more. The last mile yet another girl came along that I passed earlier.  I had no fight mentally or physically left in me.

In the end, I was 2nd AG after one girl placed OA and the other landed some pretty heavy drafting penalties. Going into the race less than a month after Haines City was probably not the smartest thing either more mentally than physically.

Although no WC slot for me and no sub-5, I know that I'm not in the right place mentally to continue to push through with the long stuff. After Haines City, I came to the realization that I CAN qualify for Worlds. I am finally performing at THAT level. I know I can. I seriously tossed around the idea of giving it one more shot to make it to Canada. In the end, I'm listening to my heart and mind and giving myself a break from the longer stuff for now.

There will be a time to go to Worlds and crush 5 hours. The time is not now. But now more than ever, I believe in myself and know that I am closer than I ever have been before. As for now, bring on some short stuff, CrossFit, and bring back life into living!

Adult Spring Break : Triathlon Style

Everybody needs a spring break right? Just because we aren't in college anymore doesn't mean we shouldn't get some beach, frosty beverages,  a tan, and some sunshine? I wish it still worked that way.  Getting old sucks! Either way I had my little piece of spring break in Panama City Beach. Amidst heavy half IM training, I definitely needed a change of training scenery and figured a little sunshine/beach time wouldn't hurt.

I headed to PCB to spend the weekend with one of my favorite spring breakers and girly triathletes: 

We spent Saturday rocking out a 63 mile ride at the Tour de Ranch with some solid rolling hills that included about 3000 feet of climbing. Not bad for Florida right? We were nice enough and even pulled some boys along for the ride :) It turned out to be a beautiful day and fun ride that included minimal mechanicals, bike short tan lines, and frosty electrolyte beverages. We thought we would be crazy add a little T-run too. So out of control right? 

Then the real spring break began! The day was topped off with some beach time and then official adult beverages. I'm not going to lie... I did feel pretty old amongst a bunch of 20-something year olds.  Either way both Chloe and I were rocking our bikinis way better than the college girls were rocking their freshman 15.  I'm thankful for that ;) 

Despite our attempt to hang, we were both done after one cup of frozen daiquiri and after a few free samples. Rookie mistake.

The next day Chloe and I woke up super early to rock out our long runs. Our long run was a very educational for sure. We learned a lot of spring break lessons. A few include:

-If you get super drunk and your friends can't find you and you have no idea where your hotel is.... the beach access makes for an AWESOME place to sleep:

-We later learned that running or "cardio" is the shizit..... (after being hit on by some college kids drinking natty light) at 6 am. At least we still look like we are in college right?

And that is a wrap of 2 days of solid training and spring break! Definitely not the spring break I used to have, but not bad for being a thirty-something weekend get away right? I'll take it :)

Running Fun

I was tagged by Chloe so here goes!!!

1. Best Run EVER: 
Tough one as there are too many to chose from... I would have to say all of my 400 m hurdling races from the junior olympics all the way up to the college level... I think the 400 m hurdles is one of the hardest and most fun races in track and field.

2. Three Words that Describe my Running:Forefoot, relaxed, light

3. My Go-to Running Outfit:
Anything lululemon and bootie shorts. With the volume I've been doing lately texture is everything to me. I have chafage everywhere and try to keep it to a minimum. With Tri Slide and lululemon I am good to go! And of course my rev3 kit!



4. Quirky habits while running: 
I hate hate hate when I'm doing a heart rate based long slow workout and somebody that looks super slow passes me. It totally eats me up inside. I do suck it up however and stick to the plan.

5. Morning, midday, evening: 
In the summer - as early as possible. Running in the summer is like torture. If you don't get it done in the early am you might as well forget it because unless you have a portable IV, it probably will not happen.

6. I won’t run outside when it’s: a hurricane or when the ground is covered in snow.

7. Worst injury — how I got over it: 
Not really from running but it kept me from running for a very very LONG TIME: multiple pelvis fractures (snowboarding off of big table tops in Park City, UT) and subsequent ORIF.  

4 months later I was back to it! The come back journey was the best part for sure. As a DPT student, I did most of my own rehab.

8. I felt most like a badass mother runner when: 
I do track workouts (especially 200 meter 400 meter repeats). I love everything about the track including the smell of rubber and I love flying around the curves. With training for an 140.6, my training program has been sans track workouts and I think I am going through withdraw. The closest thing I get to do now is maybe mile repeats~ ouchies.

9. Next Race is: Ironman Florida. 

10: Potential Running goal for 2013:
Stick to the short stuff, lots of Rev3 events, and start to enjoy training again. With 2--140.6 distances in one year and with taking everything way too seriously, I have started to lose some passion. As for running specific goals, I would like to break a 1:30 in a half marathon and to break 19 minutes in a 5k! And more importantly restore balance and strength by doing some cross fit :)

I'm tagging Alisa and Kim S.

Final Countdown

My longest week of NOLA 70.3 training is done! You know what that means? It's taper time my friends!

(View my my ride last week)

Although I'm not a huge fan of the taper, the much needed extra time will be devoted to my final thesis/research project for physical therapy school. I think I'd rather be training.

In between training, scrambling to finish my 50 plus page paper, studying for my boards, job searching, and oh yes my full time clinical I've managed to squeeze in one of these:

A nap with the best napping buddy ever....

And have rewarded myself with some sick new gear.... I think Chloe got me hooked.

Regardless I'm on the final stretch. I will be back soon my friends! The countdown begins:

5 weeks until I finish my Doctorate of Physical Therapy!

3 weeks until the New Orleans 70.3

2 weeks left of my year long clinical affiliation

1 week until my thesis is due

Maybe I should stop procrastinating :) Have a great week everyone.

Ironman Lessons/Newbie Tips

Although I've been doing triathlons for the past couple years, racing an Ironman is an entirely different animal. With that said, I had a lot of questions going into Ironman Florida. To answer my questions and calm my fears, I consulted with fellow friends, bloggers, and coaches. Everyone helped me out tremendously!

Despite being able to figure some things out, the true lessons were ultimately learned on race day. Here is a comprehensive list of things that I have learned throughout my journey and on race day. Please share if you have any additional suggestions!

General:

• Register and do the packet pick up as early as possible to avoid the lines.
  
• Stay out of the sun the day before the race.
• Stay off your feet as much as possible the afternoon/evening before the race.
• Nervousness is a waste of energy.
• Do attend the athlete meeting..there may be some race specific details about the course/sketchy areas on the bike that will want to know about.
• Fasten a ribbon to your special needs/transition bags. Volunteers will more quickly recognize your bag. (Not sure if this is totally legal but a ton of people at FL did it. Wish I did).
• Explain how everything works to your race sherpa, family etc. Tell them what to expect on race day and what support you need from them. (Check out Scott's sherpa guide to Ironman racing).
• If it's cold do plan to put on dry clothes in T1. You will thank yourself later. Also-consider adding compression sleeves for leg warmth.
  
• Don't be afraid to direct volunteers in the the changing tent to help you dress yourself. At that point they have seen everything. Have no shame.
• Put on your own sunscreen if you want it rubbed in. (Otherwise you will likely have white globs all over).

Nutrition

• Do not eat too much fiber the day before/morning of the race.
• Do NOT pre-tear gels. You will have on big mess in your special needs bags. (Not sure what I was thinking). But DO pre-tear cliff shots or chews. (especially if it's cold or you aren't super coordinated during the bike).
  
• Need a hydration re-fill but don't want to trust the aid stations or titrate on the bike? Place replacement bottles in your special needs bike bag and throw your bottles before 56.6 miles.
  
• Examine your nutrition products to see if they contain caffeine-there is a lot more caffeine in everything than you think.
• Early in your training calculate your sodium needs and consider adding some type of salt supplement.
  
• Place pepto and gasx in your special needs bags (compliments of Kim). You never know when you will need it.
• Stick the nutrition plan. Develop a concise schedule as to when you will drink and eat.
  

Swim:

• The race will never be won in the swim.
• Observe the buildings/landmarks on the horizon on the swim. This may assist with citing.
• When citing during the swim do not attempt to breast stroke or stall. Get comfortable with swimming on people's feet.
  
• While your swim may feel slow, you are likely going a lot faster than you think. Just think-you are drafting off of hundreds of other swimmers.
  
• Wet suit strippers are the best! Use them!
  

Bike:

• Tune up your bike a couple weeks before. Don't wait until the last minute. If something needs to be fixed, ordered, or changed you are screwed if you wait until last minute.
• If you are riding with race wheels-make sure you know how to change a flat on those as well.
• Drive the bike/run course a few days before if possible.
• Drafting will happen and you will likely get caught up in it at some point. Back down and get out of it- you will thank yourself later when you see that peleton in the penalty tent.
• Don't forget your lube or hoo-ha cream. Glad I didn't.
  

Run

• Do wear socks in the marathon. Your feet will feel so much better.
  
• If it's cold and you plan on finishing after the sun sets, DO place arm warmers or a shell in your special needs run bag. (Big mistake for me).
  
• Keep your heart rate in check at the beginning of the marathon-this is one long race.
• Although you may feel like crap at this point in the race, set small goals of how to finish the race (maybe walk a minute/run 5 etc.) This will help you make it through.

And last and most importantly, enjoy race day and reflect on what you have done to get there! Becoming and Ironman is more than race day, it's about the the journey. Think back to the long workouts, the un-godly early morning wake-ups, the never-ending 100 plus mile bike rides. When you cross that finish line, it will all be worth your sacrifices. And don't forget to thank those who made the journey possible. (Thank you Scott).

Ironman Fl: The Before

Scott and I headed over to Panama City Beach Thursday. It was an uneventful trip. Upon arrival, we settled into our hotel quickly and then headed over to registration. As we approached the expo we saw this:

For some reason the race organizers thought it would be a good idea to use the 90+ year-old-volunteers for registration. The line took a solid 2 hours to make it through. I was NOT planning on being on my feet that long. (thank you grandma but seriously!) Note to self those doing IM FL 2011. (go Wednesday if you can)

Later that night we hit up the mandatory athlete meeting and grabbed some pizza at the Mellow Mushroom. In the restuarant there was an actual Ironman figure which Scott and I thought was pretty funny. Although nobody else seemed to be amused....Friday morning I squeezed in my usual pre-race workout: 500 m swim, 15 min bike, and 15 min run. Brrrrrr...... The water wasn't so bad but the sand was freeeezing...Note the improvised arm warmers. I most definitely sported these on race day.

After the workout, I had the opportunity to meet up with Chloe, Kolla, and Frayed Laces at Starbucks. Meeting blogger friends is the best!

After the coffee and chit chat we picked up my paparazzi at the airport aka my mom. The rest of the day was spent organizing my special needs bags, dropping my bike off, and scoring some free Newton racers. Yay! That story to come after the race report :)

From Hot to Cold

Have you ever had one of those training sessions where everything falls into place and you just feel awesome, strong, and fast? Those are the best. It's nice to experience that feeling every once in awhile. It's especially nice because the Ironman distance itself is so daunting. With that said, that's how I felt last weekend when I went to join Chloe for IM Florida training.

While Scott was playing Baywatch on the beach.....I headed over to Panama City Beach to join Chloe for a ride. We ended up riding about 92 miles of the Ironman FL bike course. It was a perfect day with no humidity and cooler temperatures. We kept a decent pace throughout and I had the opportunity to spend time with Chloe's super-welcoming training group. I felt no bonking what-so-ever and would even go to the extent to say that I felt "relaxed". Afterwards, I joined the group for a post bike 5 mile-ish brick and continued to feel good. The ride was a huge confidence booster for me. I thought to myself ok I can do this Ironman thing. I really can do this!

Going into this weekend I had an Olympic distance tri on schedule: The Alabama Coastal Triathlon. Although I was only doing a 3 day taper, I wanted to PR at this distance. Knowing there was a prize purse, placing top 5 would definitely be a plus. With my past weekend of success, I went into this race feeling a little overly confident.

Things didn't end up working out as planned. Honestly, it turned out just plain UGLY! I won't bore you with the race report, but here is a quick summary of my mistakes:

1. No hubby with me at race=super stressed, wound-too-tight Heidi.

2. Driving late the night before the race=A huge no-no unless you want your glutes to be sore the next day.

3. 3-day taper for an Olympic=Not enough in my book.

4. Never eat a cliff bar for a pre-race dinner. Not enough! I was too tired to eat I guess.

5. Never EVER drink muscle milk the morning of a race. Your stomach will hate your for it (not sure what I was smoking)

6. Sunscreen is a must in September in Gulf Shores. Duhhh!!!

7. Heat exhaustion just plain sux!

In addition to my mistakes, the swim was against the wind/current and was jelly-fish infested, the wind was just as nasty on the bike, and to top it off there was an insane heat wave that went through Saturday. With a 7:30 am start, the sun was beating down so bad on the run I ended up walking a LOT! I went from trying to keep under a 7 min mile pace to just trying to finish the silly thing. With temps well over 100 deg, it seemed like the entire field was walking. It was a humbling-eye opening experience. The run was the most painful 6.2 miles of my life. After the chills and delirium set in during the run, I was simply glad to finish what felt like far more than an Olympic distance triathlon.

It's kind of funny how things work out sometimes. Despite an ugly performance and time, I ended up placing 5th overall and winning some money.

I've learned that not every race will always go as planned regardless of how much training you've put into it. In the words of my great friend Kim, no every day can't be "your day". Looking forward, we can just take these small things we learn and move on. Sometimes your hot, sometimes your cold. I just pray that I'm on fire race day for Ironman Fl. Afterall, that's when it really counts.

Oh and Congrats to Beth and Kim on their 1-2 punch finish overall for the Rev3 Half over the weekend! Rock on girlies!

Ironman Training: Lessons Learned

As of this week I am 10/20 weeks into Ironman training. And while I'm only half way there, I've learned a lot over the past 10 weeks. Since time is obviously an issue, I'm going to keep this simple. To all my peeps thinking about doing an Ironman or to those participating in one in the near future, here is the down and dirty:

1. No matter how type A you are, things will go wrong and workouts will be missed.

2. Despite how understanding your significant other may be, they will eventually become annoyed by how much training you are doing. They will like it even more when they get stuck with your share of household chores. (especially the extra laundry from your stinky workout clothes)

4. If they haven't told you before, your friends, family, and other acquaintances will tell you are psycho.

5. Half of your grocery budget will be spent on bars, gels, and recovery drinks.

6. Diaper rash cream and A&D will become your new best friends.

7. If you were paid per hour for training time, you would be rolling in some big dough.

8. Unless you belong to a 24 hour gym, the pool will never be open late or early enough to fit every single scheduled workout.

9. Looking at your bike will make your crotch hurt no matter how rock star your saddle is.

10. Naps during your lunch break will become your 2nd best friend.

11. Off days will be like holidays.

12. Waking up at at 4 am or earlier to squeeze in workouts will become the norm.

13. Kiss your social life good bye for a solid 4 months.

14. If you do choose to be social, you will likely be inebriated off of one glass of wine.

15. Your tan lines will be just plain ugly.

16. While you are in the midst of it, you will swear you never want to sign up for another Ironman again.

Anyway it's 9:30 and it's past my bed time! And I'm so out of it I skipped # 3!

This weekend is IM FL training camp with Chloe from Florida! Scott is headed over to Destin to fly all weekend and therefore I get the opportunity to spend Labor Day beaching it on the governments dime. Yay!

Happy training!!!!!! :)

Sandestin Tri RR

This weekend was a jam packed with racing, anniversary celebrating, and beaching it. Probably a strange combination to some, but for me it was perfect. Scott and I headed over to Destin, Florida on Friday. And although Friday was our real anniversary, we saved the celebration for post-race. After arriving in lovely Destin, we settled into our hotel and did the usual pre-race course-scope and packet pick up for the Sandestin Triathlon.

Despite this being a c-race for me, I was a little nervous about my lack of triathlon racing over the year. With that being said, I wanted to bust out a solid performance with good splits to build my confidence. The course consisted of a 800 m swim, 20 mile bike, and 4 mile run.

Pre-race was uneventful. Scott and I did our thing and headed out to the beach. The westerly winds were in full force this morning and definitely kicking up some nice chop. Luckily the swim went with the current. The swim went off without a hitch. I was pushed around a bit by the chop but still felt strong and comfortable. Sighting was a challenge with the chop and early morning glare, but I seemed to stay on track. I kept reminding myself, "Heidi-this is a sprint triathlon not an ironman-Go hard!" There was a little rip current heading out of the water, but I made it out at last: 15:42. A little slower than I would have liked but I didn't let if mess with my psyche.

Out to transition I went. T1 took a little longer than planned as I got my aero helmet stuck on my ears. Ooops. Guess I need to work on that.

Off to the bike. The smooth Florida roads were awesome. The wind was at my back and I was moving. Looking down at my bike computer I saw 28 mph and instantly remembered the wind. I also reminded myself that I would be headed back against the wind for the second half of the race. I passed a few guys here and there and a few passed me. But there was this one guy that I just couldn't shake. I could tell he was a newbie as he made his path down the middle of the lane and failed to stay far right. I passed him twice earlier and each time after I would make my pass he got some sort of weird inspiration and would hammer ahead of me. I'm not sure if it was because I was a chick or what.....I was keeping my pacing consistent.

A little confused by this rider's intentions, I tried to back it off. But after every time I would back off, he would slow dramatically again. The third time was the kicker. I heard a rumbling motorcycle behind me and I knew it. I was charged with drafting. As they drove by I wasn't sure what was going on as I was far right holding my line and the douche was riding again in the middle of the lane. After the motorcycle passed, I shook him one final time. I was sick of these games. Grrrrr

Despite what happened, I pushed it out of my mind and tried to focus on the present. I finished strong and caught my first glimpse of Chloe on the way. Bike split: 52:29 22.8 mph

T2 was smooth and onto the run. My pace was strong but relaxed as I picked off a lot of runners. I kept it steady throughout the 4 miles and finished strong. Run 28:11 7:02 pace

Final time 1:39:42
Drafting Penalty: +2:00 (my first and last hopefully)

Before and after the penalty, I was 3rd in my age group (25-29)and 6th overall. There were definitely a lot of fast ladies out there. Although the penalty didn't affect my place, I'm embarrassed by what had happened. I almost feel violated. And even looking back, I don't know how I could have handled it better. I guess if it ever happens again, I will make sure I back off more or yell at the guy. I truly hope I'm not the only one that this has happened to. Lesson learned.

Post race, I got to meet up with blogger friend: Chloe. (check out her blog if you haven't already) She pulled out an awesome performance and also took 3rd in the 30-34 age group. Hopefully this was a first meet up of many as we're planning an IM Florida training weekend for Labor Day.

Hope everyone else who raced this weekend kicked some booty!

Check out the video Scott made me to help me make light of my little situation... funny stuff.....