Plan your race - Race your plan! Never more have these words meant so much to me. I did a lot of research in planning my race in Austin. I read numerous articles and looked at a lot of training programs before writing my own program for my race. A couple of my friends are triathlon coaches, I conferred with them and they thought my plan looked sound. My friend Becky kept saying over and over, "You're going to rock Austin!" Guess she was right!
There is something nice about having three or four months of workouts planned out nice and neat. Pinned to the little cork board that holds our keys. I didn't miss very many training sessions, the only thing that I wasn't the best about doing was the on/off intervals during my long runs. Other than that I pretty much stuck to what I wrote. 3 swims, 3 rides, 3 runs. One long, one interval, one tempo. Done.
|Lesley and Kim|
|Deanna and Judy - |
Thank you Judy for taking all the great pictures!!
Out of the swim and through the wetsuit strippers for the quarter mile run through transition. Before the race stuck some "hot hands" under my toe covers on my cycling shoes so that my toes wouldn't become blocks of ice on the bike. I put on some arm warmers (a fancy blue that matched my Aquaphor Kit!! - got them at Running Warehouse!) We had to carry our bikes (cross country style) out of the transition area because of the stickers that I mentioned before. I was giggling because I knew how ridiculous I looked.
The bike course had been described to me as hilly. It was hilly!! Mostly longer hills unlike the short, punchy ones around Hattiesburg. I planned to take it pretty easy for the initial miles of the bike and work into a pace later on in the morning. I followed my plan and rode within myself - never red lined and never really got out of breath. The scenery was nice and I saw a lot of animal friends on the course. Saw some cute donkeys, a fat pot bellied pig, and some long horned cattle. Never was really cold and just held back a little on the exertion because I really wanted to have a good run. At one point I saw my bike average at 18.7 but ended up with an 18.4 average. Happy with that! I followed my plan taking one Crank E-Gel (150 cals per gel) every 15 miles- starting at mile 5 (5, 20, 35, 50). I'd also mixed a multi-hour bottle of Heed to 300 calories and had the bottle marked into thirds, so I drank one third every hour. My front bottle was filled just with water which I refilled at each aid station. I also took 3 Recover-Ease and 3 SportLegs at just past the half way point on the bike.
Into T2 with a quick dump of my bag and into my running shoes. Grabbed my hat and my gel flask filled with E-Gel! Immediately on the run I felt my left VMO start to cramp. Not good, this was definitely going to foul up my plan if my legs started cramping. Stopped at a port-a-potty at just over a half mile into the run and worked on the muscle a little with some gentle tapotement. I took a couple Endurolytes and started running again - the cramp was gone!! I had thought of a creative way to carry my electrolytes and Recover-Ease on the run - I stapled tiny jewelry sized ziplock bags onto the back of my race number with the right number of supplements in each bag. It was SO easy to tear off a bag and rip it open! And no more of that shaking sound of pills in a plastic container on the run! If you like the idea Walmart sells 100 little bags for $1.00 in the craft section! (Thank You Kenny and Sharon for picking them up!)
|Thank you Team Aquaphor and |
Active Ambassadors, Timex Factory Team
and Team ICEdot!!!
|My friend Gerald Jackson!|
I got to celebrate with a good friend of mine from Dallas who was racing in a relay. Gerald is also a triathlon coach and one of people that I talked to concerning my training program that I wrote. I saw Gerald at the expo and asked him to say "Shoulders" if he saw me on the course to remind me to keep them back and down. Think Mirinda Carfrae's running form. It works for me and the cue "shoulders" is all I need to make sure I maintain good running form.
I placed 2nd in my Age Group at this big race! I couldn't be happier!!
I had several goals going into this race:
1. 30 minute swim (33:46).
2. Run the entire Half Marathon.
3. Finish in 5:30 (5:38:42 - included 3 pit stops).
3. Finish on the podium (top 5 AG).
I'll take the 2 out of 4! I had a PR and a great day and enjoyed every minute of it!
Austin 70.3 was my last Half Ironman distance triathlon. I saved the best for last! My poor knees really took a beating with the training. I want to be able to race for a few more years so the smart thing is to stick with sprint and the occasional intermediate distance races. I wish I could do it again.
|Good Friends Sharon and Kenny! |
Thanks for all the miles!
|Deanna finishing strong!|
|Great race Lesley!!|
|Kim looking fresh at the end of 70.3 miles!|
|Met Shannon on the run course!|
Go Team Aquaphor!!!
|Had dinner after the race with my good friend Sheri who|
lives in Austin! Haven't seen her in years!!