Afterthoughts IMFL

Unfortunately that 11 hr barrier still stands after IMFL. I go back and ask myself... What could I have done differently? What if I didn't get sick around the taper..... What if I went harder on the bike... What if.....

 I left it all out there on the course on that race day. And I can't complain too much about a whopping 30 minute PR and huge marathon PR.

Will I do another? Do I want to do another? Will my family put up with me doing one more? Knowing my strengths as an athlete, I truly don't think I'm a long course racer. I've given this crazy distance 3 solid tries. And I'm happy to say I'm DONE!

A few weeks out I thought about maybe signing up for IMTX again. After some careful consideration and after experiencing "normal" life without training 20+ hrs a week, I've decided that is a big fat he$$ no!

I'm not going to lie and tell you that I'm enjoying my training-plan-less off season. But I will say it feels good to re-prioritize things and to shift focus on the more important things in life. And for now 2013 and beyond= 70.3 distance and below! YAY!

Florida Race Report

I was pretty ambitious heading into IMFL with a goal time of breaking that 11 hr barrier. With my current training and new coach, I thought it was realistic and achievable. Although I didn't reach my goal, I did shave off a solid half hr from my previous IM PR.

The race went something like this...

I spent pre-race finally meeting up with my teammate Kristin. I did the usual bag drop off, porta-potty lines, and kissed my loved ones good bye.

Swim

Goal time: 1:00-1:05

The waves were definitely a little kicked up on race day. I went out hard per coaches orders. The first loop was the usual brawl. With the chop and battle with the other swimmers,  I chilled out on the second loop and coasted in. Knowing how long of a day it would be, I felt like a was red-lining a little early.

First loop:31:27

Second loop:35:15

Actual: 1:06:42 (The chilling "out" clearly reflected in my second loop. *oops way slow)

T1-5:04

With a history of having excessive transition times in 140.6 distance races, I made a solid effort to keep T- times to a minimum. Anybody who has done this race before knows how crazy long T1 is from the run from the beach to the bags and then back into the hotel. 

Bike

Goal: 5:40 

Esperanza excited for her debut 140.6!

I went out onto the bike with the goal of nailing my nutrition plan and keeping my HR where I needed it to be. With my wheel switch out, I would be power-tap-less. Despite my efforts to go out easy, my HR was off the charts from the start. This trend continued until the first hr. After that I settled in and stuck to my plan. It was very disheartening to see peleton after peleton pass me. I knew Chloe would hopefully catch some of them red-handed :) Other than the excessive drafting, the bike was pretty uneventful.

I accidentally forgot to pick up my Powerbar energy chews at the bike special needs but made up for the calories on the course. Total nutrition was 7 salt tabs, 8.5 bottles (2.5 water, 6 infinite), 5 hr energy, and 6 gels (powerbar chocolate, cafe latte, and kona punch). Despite sticking to my nutrition plan to the T, I was a little worried as I didn't have to pee on the bike. The temperatures were definitely rising and I just shrugged it off.

Real Time: 5:44:11 I will take it!

T2: 2:55
Big improvment!

Run: 
Goal 4:00 

I headed out on the marathon feeling pretty good. I went out around 8:30 pace keeping my HR only 5 beats over what it was on the bike. My HR was cooperating and I just went with it. The first few miles flew by but as we approached St. Andrews Park the sun started beating down. After a few times of burping up/slightly vomiting my previous gels I knew it was coke time. As we exited the park and hit the next aid station, I began the coke-water routine. I felt better immediately. As we returned to the finish for loop one of 2 I caught glimpse of Chloe, Scott, and my mom. I was instantly energized. Scott told me that I was outpacing the next few girls in my AG and I had to keep it under 9s if I wanted to pass them and have a chance at the podium. Despite my best efforts and although I was passing people left and right, my pace was fading. I tried my best to pick it up after mile 20. There was nothing left until I hit mile 24. Those last 2 miles on the IMFL course woke me up and brought me home quickly. The end time was still far from pretty but close to a 20 minute improvement from IMTX.

Actual Time: 4:17:54

Total: 11:17:54

I gave it all I could. No -11 hour breaking today but still a pretty large 30 minute PR....

After getting cleaned up, we went back to the finish line to cheer in the final racers. We turned the finish line into a bud-a-rita dance party with Chloe. (In my opinion-the best part of the race)

We spent the final morning enjoying one last beach day and saying our farewells. Until next year.... (as a draft marshall lol)

FOMT "Fear of Missing Training"

Over the past week and a half I've been having a rough time and have been pretty stressed. My stress?

FOMT
#FOMT
"Fear of Missing Training"

Definition: A common phenomenon experienced when one is training their butt off for a race and they experience illness and therefore are no longer able to train. The worry about missing training causes additional stress and sometimes can worsen or prolong the illness.

This stressor can be worsened if it happens right before a taper and causes one to miss the last big week and weekend of training.

I apologize if this comes across as whiney but I'm starting to freak out a bit.  Last weekend I was pretty stoked as I completed a 115 mile bike, 8 mile T-run, and a subsequent 20-miler the next day with 3 descending timed miles around 7:30 pace. This was by far the most epic training weekend of my life! I felt so ready to tackle IMFL!

Knowing the likelihood of illness while 140.6 training increases exponentially, I have been on top of my nutrition. I've been drinking green smoothies daily, taking my vitamins, taking amino acids, eating clean, and even drinking Emergen-C every time I felt a little worn out. I also have ben pretty consistent with getting to bed early and taking weekend naps.

What happened then? It is that time of year... And really I guess the weekend's training just broke me. So while trying not to freak out, I've tried to shift focus. I traded my weekends training for:

1. A pedi

2. Decorating for Fall

3. Making Fall Wreaths (Don't Laugh)

4. Spending time with those I've been neglecting:

5. And of course lots of rest, healthy eating, fluids, and vitamins

I haven't completely taken time off from the S-B-R. I've squeezed in some short easy workouts here and there. And ultimately I think that is the problem. The cycle has been: 1: off day 2: feel better 3: workout 4: feel worse. To stop the cycle I've taken today off from both work and exercise.  Yesterday was the icing on the cake. I woke up at 5 to "TRY" to do my long run. After a few miles with HR in the 150's while running 9:30's, I threw in the towel and headed home. After the 8 mile sluggish run and a crazy day filled work day with lots of patients, I felt like crap again last night.

Please learn from my lesson my fellow triathletes. When sick, take LOTS of time off with no working out until you feel 110%. Don't do what I did. It only prolongs the funk. Hopefully after today, I will be back on the train. If not I might really start to freak out....

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.

My Favorite Nutrition Products

Can you tell I've been training for a 140.6 distance race again? Yes that is where I've been! With all of this hard training, Powerbar products have been helping me pull through. I know there are a ton of products out there but below are my 3 all time favs:

1. Power Bar gels

Why?

Nutrition Facts

Serving size 1 pk

Calories 110

Calories from fat 0 
* Percent Daily Values (DV) are based on a 2,000 calorie diet.

Amount/Serving	% DV*
Total Fat 0g	0%
Sodium 200mg	8%
Potassium 20mg	1%

Amount/Serving	% DV*
Total Carb 27g	9%
Sugars 10g
Protein 0g

Compare to a similar product:

	Amount Per Serving	%Daily Value*
Calories	100
Calories from Fat	0
Total Fat	0 g	0%
Saturated Fat	0 g	0%
Cholesterol	0 mg	0%
Total Carbohydrates	25 g	8%
Sugars	5 g
Fiber	0 g	0%
Protein	0 g	0%
Vitamin C		200%
Vitamin E		100%
Calcium		2%
Iron		0%
Sodium	40 mg	2%

Hello sodium! When training in well above 90 deg temps with 90% humidity on a daily basis, I have to have a product that is going to deliver something with sodium. Although I love most of the flavors, I've been on a double latte, kona punch, and tangerine kick lately. I find those flavors all go down easy on the hot days in the dirty south. During my long rides, I make sure I take in one gel every 45 minutes.

2. Powerbar Energy Blasts

Why?

On my 90 mile plus days during training I rarely do solid foods. Rasberry energy blasts are usually the next best thing and go easy on my stomach. I find them to be the perfect treat after mile 60 plus. It's one of the silly things I always look forward to on my rides. Those and then maybe a redbull lol. I love grabbing a small bag to take with me on the go..... (Which really is 24-7). Maybe that is why I run out of these so fast......

3. Ironman Restore

Why?

Most importantly I love this orange flavor. Yummo. And equally as important, after those 20 hr plus training weeks a girl has to replace her glycogen stores right? After my long runs, my stomach is usually tore up from the floor up. This smooth flavor is a good fix. There is definitely more science behind it than the flavor :) Thanks to Chloe for the good recommendation....

Thank you Rev3 again for hooking us up with such an awesome product!

Role Reversal

As my season winds down quickly I'm heading off into uncharted territory. After my race this weekend I will go from age group triathlete to IMFL race sherpa!

It feels a little weird I'm not going to lie. But with any relationship there is give and take. Scott has always been my biggest cheerleader.... from my first track meets in Connecticut....

to my first Ironman race last year.

It's crazy to think back to where we both started....

Anyway it is now my turn to return the favor for years of his years of rockstar support! I'm super excited to fulfill my new role as race sherpa/iron-wife extraordinaire but question that I really have what it takes? Sometimes I really wonder how other serious Ironman triathlete couples make this happen with both individuals competing? Things are crazy enough around the Austin household when we are just doing our 70.3 training or below. Does one person's triathlon training have to take a back seat to allow the other to succeed? Or do you just put life on the back-burner temporarily?

Regardless, I'm excited, nervous, and humbled to have this new opportunity and hope deep down that I have what it takes to help Scott become an Ironman:

Any advice is welcome :)And speaking off Scott... Don't miss his $100 Newton give-a-way!

P.S. Catching drafters with Chloe, cheering for so many fellow bloggers, and having a few adult beverages might be a little more fun than 140.6 miles this round anyways!