FL 70.3 Race Report

Swim
Pre-swim I caught up with Lisa Smelser and her husband Luke. I also was fortunate enough to catch up with my good friend Jocelyn Cornman. After that, Flex and Scott were there to see me off :)  Although relatively calm wind/waters the heat on top of heat created a cluster out there for sure. I knew I was close to the front of my pack but not too specific. As a exited the water in the longest transition ever, Scott informed me I was just over 30 minutes. (Later to find out he really had no idea but didn't want to mess with my psyche) I was excited to see none of the bikes from my AG rack had yet been touched.

Bike
I  hit the bike super positive thinking I just swam in 30 minutes and knowing I had to be in top few in my AG. The bike was rolling and a bit windy in spots. I went out hard and kept my HR in the low 160s. I definitely went over at times with some of the tougher climbs. I saw a few girls here in there but really no one in my AG that passed me. (Except for one girl who was right on the A$$ of some dude...who later I found out won our AG. Huh.) Nutrition on the bike was 3 PB gels, a 5hr energy, and 3 bottles of Ironman Perform. As I finished the bike in the 2:30s I knew it was going to be a good day. Hello 8 minute bike PR!

Run
Despite a solid start to the day, things never really clicked for me on the run. After fumbling with my Garmin to switch from bike to run mode-- I ended up just doing the math in my head. The 3 loop course was hot, hilly, and overall a cluster--F as far as congestion. The first mile of the loop included a few tough rollers with a narrow side walk in loose grave sand that is barely big enough for one person let alone a race of this size to pass through. Despite a slower start to the run, I was super stoked to find out in the first lap that I was 4th in my AG! I was able to hold my position for the first 2 laps. After that, things went south as I was passed by two AG girls. In the end, I finished with a 5:09 and placed 6th in my AG. Unfortunately, in the last lap I not only gave away a podium spot but also a WC slot.

Tough day out there but I gave it my all, got a huge pike PR, and a 2 min 70.3 PR. You can't complain too much when you perform the best you ever have :) Thank you Coach Chad and to my super supportive husband for putting up with me!

And as for the World Championships, I will get there someday!

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!

BFAS Race Report

Usually the normal recovery for me for a 70.3 is 1-2 weeks. After the swim was cancelled last weekend at Gulf Coast, I felt shorted! I checked the weather forecast, made sure my recovery was going well, and decided last minute to sign up for the 1st of 3 for the BFAS sprint series in Mayport, Florida. What's a sprint triathlon compared to the normal weekend hours logged for a 70.3? Walk in the park right? Racing 1 week post 70.3 was not the smartest idea I've ever had but in the end things worked out quite alright! With my long season coming to a close, what did I have to lose?

Without going into too many boring race report details, I went out hard and went to have fun! The day started with one of prettiest sunrises I've seen in awhile:

Despite the swim being washing machine-esque with chop/difficult sighting and some intense winds on the bike, the race was perfect! I exited the water with one pink cap or other woman in front of me who I later passed in T1. After that I was passing the boys! I wasn't sure how the legs would respond but there was definitely some gas left in the tank after 6 months of heavy 70.3 training. I felt some residual fatigue toward the end of the whopping 16 miles but otherwise was good to go. Going onto the run, I caught a glimpse of my friend Betsy who I figured was about a minute behind.

Just drop a quick 5k and you are done I told myself! Again-- I wasn't sure how the legs would respond. With logging lots of high mileage-slower stuff, I had no idea if the fast gear would work. Thankfully the legs responded nicely with 6:45s-7s. I caught of a glimpse of Betsy and another girl near the turn around who looked really strong. With less than a mile to go, I prayed I could hold on. Thankfully I did with a minute to spare.

Wattie Ink (Drew) and Betty Designs brought home the "W" and looks like Jacksonville Orthopedic Institute PTs representing!

Sigh.... Oh does it feel good to be back to the short stuff :)

Esperanza's First AG Win

Esperanza, my new QR recently earned me an AG win in Sandestin Fl. With absolutely no taper and training through this one, I had no idea what would happen. Either way it went something like this: (abbreviated version because I'm late)

Swim(1/2mile)-We were the first heat and my coach said go out HARD (like your hardest 100 interval hard). It felt weird but I said ok! And it SOOO worked as I was the 2nd lady out of the water and 3rd out of my heat of 30-34 somethins. Felt crazy beating all of the boys! Definitely -literally swimming in uncharted territory. Final time 14:44 (almost 2 min improvement from last year)

Bike (20 miles)-Minus some Garmin mount problems where I sacrificed time over losing my Garmin Edge 500, Esperanza's first ride was like a dream on the smooth Florida roads. Time 52:51 (20 sec faster than last year and 22.7 mph ave)

Run (4miles)-This was so-so. I averaged around 7s and thought I could have gone a little harder.  Training fatigue definitely set in. With my current training volume, it was over before I knew it.Time 28:15. (2 min faster than last year and 7:03 pace). 

Immediately post race, I changed my shorts and threw on some socks. My training day was not over! Post race I went out and did another 5 miles in the heat. First time I have ever had to do train literally straight through a race. Definitely not the most fun thing but you gotta do whatcha gotta do. And obviously my improvements from last year are already showing me that my hard work is paying off (and my coach rocks!)

After my sluggish 5 miler, I cleaned up and hit up the beach Rev3 shimmer style.  Chloe and I scored some well deserved frosty beverages. I was definitely done after one margarita.

The next day I was supposed to do another 4-5 hr ride. With a 140.6 on the horizon, I thought it would be smart to hit up the IMFL course with Chloe. Despite looming rain and t-storms we tried to make it happen. About 90 min in the ride with torrential downpours we called it. Way too dangerous to be riding during this stuff.... Sorry Coach.

Another fun weekend with one of my bestie triathletes and of course a great way to celebrate my 7th anniversary! (Thank you Scott for allowing me to celebrate my wedding anniversary triathlon style)!

Nola 5150: Over It

With the history of New Orleans WTC races and given the past 3 swim cancellations,  I was extremely hesitant to do another event. I've been a little over WTC lately. Despite mixed feelings, I knew I needed to get out there and see what I could do.

After my 140.6, I took a few weeks off, did a cross fit fundamentals class, and then slowing transitioned back to the swim-bike-run. Although I think my time off and slow transition back was appropriate, all of that long-sllllooow-distance really wrecked havoc on my speed. This definitely showed on race day.

Tropical storm Debbie had to make her presence known on race day and kicked up the wind to a lovely 20mph. The swim was a little choppy and the water was a little gross. Knowing the race turnout was low I made sure I was in the top few groups of AG women in the time trial swim start. And having a good knowledge of most of the swim field, I figured I should have been out of the water top 1-2 female. Here is a picture of the course:

There were some changes made on race day to lengthen the course to the actual 1500 m. The change that made the middle part of the race look like the letter: M

 Heading out on the first half I knew there was one girl and myself on each others heels. We were the gray swim caps. I stayed on her until the final straight away to the finish as all of a sudden a ton of gray caps showed up out of nowhere. Much to my surprise and as a result of the wind,  the buoy that marked the middle of the M and the buoy that marked the final stretch were pushed a little too close to each other. This apparently confused a few swimmers or they just blatantly cheated. As I approached this part, I saw a ton of gray swim caps: 1: stop and breast stroke 2. Do the math 3. turn hard right and head for the finish. Yes they totally just cut 300m from the course.....

Despite this I was still top 2 out of the water, but had several girls who I know are not strong swimmers right on my tail. Huh.... wonder how that happened. Anyway the New Orleans races (5150 and now the new half IM course) have the longest transition I have ever seen in my life. The checkered red line marks that on the above picture and you can kinda see this long straight away in the one below. It was literally almost a half mile run from the swim exit to the bike racks. Yes -that explains the 5 minue T1.

Anyway despite being frustrated about the cheating I saw and worn out from the long T1 run, I shrugged it off and headed onto the bike. Despite the race being in the flat swamplands, there were approx 8 hills going over overpasses and a 20mph+ tail wind on the second half of the 2-loop course. A few girls past me but I just focused on my race. It was hammer on the first half of the loop and then suffer for the second. My legs were trashed by the time I finished. I was super stoked however to rock some new goods :) Thank you REV3!!!!!!!

Going into the run, the sun beat down and the temp swelled over 100 deg with 90% humidity. After fighting the wind so hard, I had nothing left. I went out around 8 minute pace and it was all down hill from there.

It was a painful death march. With the time trial start, I had no clue where I was. Although no girls in my AG passed me, I knew my run was nightmar-sh-ly slow..... This is exactly how I felt afterwards:

Despite the ugly performance, I was 2nd AG and qualified for Hy-vee. Now it's time to get back to a real race and head to Rev3 Portland!