Living the "Iron" Life"Iron" Distance Triathlon

Ironman Florida - Ironman Distance - Date: November 5, 2011

2011-11-13T08:20:00.001-08:00

Saturday November 5, 2011

Palmer Lake Bike Route

It is amazing how time flies... it seems like just yesterday I had arrived in Panama City Beach, Florida to compete in my first Ironman. Now, exactly one year later I have returned to face the race course again.

Almost Heaven - Palmer Lake, CO

My goals over this past year were to bring power and strength to my cycling. I spent the last four months riding my favorite route from Highlands Ranch, CO to Palmer Lake, CO! A hilly yet scenic route from the South Suburbs through country roads of Colorado.

Palmer Lake, Colorado

I felt stronger with more endurance etched into my legs so I looked forward to the unfolding of my race day with aspirations of improving on my bike split from last year.

Athlete Has Checked-In

~ Wednesday ~

I arrived in sunny Panama City Beach, Florida on Wednesday afternoon after narrowly escaping a snow storm in Denver, Colorado. The mid day arrival allowed for the following:

* Athlete Checkin - Athlete must wear an arm band with their race number.

* Bike Pickup - TriBike Transport had scheduled bike pickup until 5pm

* Lodging Checkin - Fast lines through checkin

It was important to get these tasks completed as quickly as possible to avoid long lines and prolonged exposure to the sun.

~ Thursday ~

One of the best ways I have found to minimize pre-race nervousness is to get familiar with the race venue. So Thursday was on a mission to doing the following:

Swim the Swim Course
Bike the Run Course
Drive the Bike Course

Being a veteran of this course it was still helpful to retrace my steps from the previous year. Driving the bike course was particularly helpful to note landmarks and to identify any "Course Changes" and/or "Course Challenges".

With my personal "Course Review' out of the way, I was ready to attend the "Athlete's Welcome Dinner". While many shy away from this event due to food restrictions, I endure the food for the opportunity to commune with others who are about to face the Ironman challenge. This marks the Official Start of "Race Week" and sets the tone of the event. I find that sitting with all of my fellow Ironman Athletes creates a bond of unity, support and encouragement as we prepare ourselves to face our race day.

~ Friday ~

I could feel the tension mounting as the sun rose over the ocean. The athletes are responsible for checking their bikes into the transition area and surrendering all items needed for the "Swim to Bike" Transition (T1) and the "Bike to Run" Transition (T2).

E9 Ready for Take Off!

"As each day goes by, the load lightens... one less thing to think about"... I listened to my "Pre-Race" CD to refocus my thoughts. I managed to resist the temptation to hang out in the "Ironman Village". So many athletes were wandering around the shops trying on new gear, but I was out of the sun and off my feet. My goal was to rest up and begin the "Super-Hydration" process in preparation for the long and grueling race day that lies ahead.

The "butterflies" were really fluttering making my tummy quite nervous. I ate a small portion of my standard pre-race meal, Lasagna with Meat Sauce. I layed out my race clothes "Transition Style".

Spread out on the floor was my Full Body Luis Garneu Triathlon Suit, CEP Compression Sleeves, Garmin 310XT Wrist GPS System and Heart Rate Monitor Strap. Race Morning comes quickly, so I turned in to bed to encourage my body to rest.

Race Morning

The weather was literally perfect! The cool morning air had promise to warm up early afternoon. The Ocean Waves had laid down and the water looked like glass!

I dropped off my special needs bags and tended to my bike in the transition area. Tires were topped off with air and hydration bottles filled and ready for take off!

Wet suit on I headed to the swim start! The day was about to begin!!!

The Swim - 2.4 Miles

The swim took place in the beautiful waters of the Gulf of Mexico. While the swim was "Wetsuit Legal", the wetsuit certainly was not needed for warmth. The water temperature was a very comfortable 70F/21C. It felt slightly cooler than bath water!

IM Florida Race Morning

I walked under the swim start arch and right up to where the water met the shore. The ocean had transformed from the raging waves just two days before to a "Sweet Lake Like" presence. It was serene.

A line of neoprene clad athletes formed on the sugar white sandy beach of Pamana City. The twenty-five hundred athletes formed a line that was both wide and deep. I positioned myself slightly right about half way from the front. My goal was to find that "Sweet Spot" where I did not impede myself or others.

After staring at the wave pattern, I found myself adjusting a few more steps to the right. I placed my hand over my heart while listening to the American National Anthem. The presence of the race was close.

"...the outward breath relaxes... when the cannon goes off just release yourself like a dove..."

::: Air horn sounds!:::

Lap 1:

So I calmly entered the water with thousands of splashing arms and legs surrounding me. I shuffled my feet in hopes of not stepping on a "Ray". I could see them from the hotel balcony swarming around near the shoreline. I remember startling a few "Rays" from 2010 and wanted to avoid a repeat performance.

There was a huge traffic jam just before the first buoy... I tried not to panic as I found myself at a stand still unable to lay horizontally and swim. People were coming from each side as well as behind... the congestion thickened.

The first wave of panic set in... In effort to survive the crisis I ended up taking in a few swallows of intensely salty sea water... "...look for an escape..." I told myself. I recommitted to talking myself through this...

I dodged many swimmers as they stopped to survey their exact location. My chin narrowly avoided a breaststroke kick as I navigated my way through segments of water.

Moon Jellyfish

As I neared the turn, I could see these translucent creatures floating just below me. These "Clear Umbrella shaped objects" seems to group together... they seemed to calmly drift under the tumultuous swimmers. "... so beautiful..." I thought to myself... "...but aren't those JELLYFISH!!!!!!!!"

My body flushed with adrenaline!!! "Maintain!!! Maintain!!! You CAN NOT PANIC NOW!!!!!!" It seemed impossible to talk myself down. By now my kicking was frantic and I literally clawed my way around the buoys trying to avoid contact with these peaceful iridescent domes.

Oh my God they were EVERYWHERE!! Jellyfish below... jellyfish to the left and the right... I struggled to control my emotions!

My mouth was completely numb from the intense salt water. I could not find a way to keep my mouth closed! "Just avoid the jellyfish... keep swimming..." I was heading in to shore to complete my first lap. I could feel something on my wrist... "WHAT WAS THAT?!?!" The slightest contact with my skin sent my anxiety through the roof!!! I expected to see a jellyfish near my hand, however, what I saw was my Garmin 310XT Wrist GPS Fall to the Ocean Floor.

There was a split second that I considered diving for it... everything seemed to be going in slow motion... "...surely I could catch it..."... but with swimmers behind and jellyfish below I decided against it. "Just keep swimming... the clock is still ticking... finish the swim!!!" I made it to shore and matted my first loop.

Lap 2:

After swimming for so long I always find myself off balance when I try to stand. I managed to stumble to my feet and run across the timing mat to record the completion of my first lap in the water. I could feel the soft white sand under my feet as I ran through the aids station. Volunteers were handing out Fresh Water and Gatorade. The water was so refreshing for a brief moment, then back into the ocean for my second lap.

It was hard to focus on swimming when there were so many jellyfish present. I focused on pulling a little harder to compensate for the current. Soon I had approached "Jellyfish corner"! Once again they were ever present just sever feet below. I swam wide to avoid the struggle for the straightest swim line between buoys. I also had more room to negotiate jellyfish that were coming closer to the surface. I counted the buoys one by one trusting that I was indeed moving forward.

At the Athlete's Welcome Dinner the Water Safety Officer made a note of a jellyfish called the "Pink Meanie"... he did not describe the jellyfish in detail but he did mention to make an extra effort to steer clear of it.

Just as I made the last left hand turn around the buoy I noticed something "Large and Pink" in my peripheral vision. The current of the ocean was, of course, drifting in the direction of this "Pink" object...and it looked very different from the Moon Jellyfish. Prior to hearing about it at the Welcome Dinner it would not have registered to me as "Marine Life" but as I glanced at it with each swim stroke I took it was indeed a "PINK MEANIE!!!!!!!!!!!!"

::: VIOLENT KICKING AND CLAWING ::: I could NOT control myself!!!!! I fought the current that seemed to be pushing me in the direction of the "Pink Meanie" while trying to progress toward shore!!!

Stroke after stroke I felt like I was at a complete stand still... my stroke had undoubtedly become terribly inefficient. "PULL!!!" I thought to myself... "CATCH THE WATER AND PULL!!!" I manged to regain enough focus after working though a cramp caused by my violent kicking. Slowly but surely I was nearing the end.

The shore could not come soon enough! I swam until my hands hit sand, then stood up to run in knee high water!

IMFL 2011 - Swim Finish

Transition 1

I ran through the fresh water showers toward the wetsuit strippers! I was "Down" and the wetsuit "Off" in mere seconds. I ran to retrieve my "Swim to Bike" Bag then back toward the hotel to the Women's Changing Room.

It was SHEER PANDEMONIUM!!! I remembered this from last year and ran straight through toward the exit. I found a chair to sit in while putting on my shoes. The volunteers were all busy helping other women, so I put on my own gear... fumbled to get my wetsuit into that "tiny little plastic bag" then out the door I went in search of my bike!

Now the bikes were racked numerically in rows and I had practiced sighting my bike while it was racked. What I did not practice was sighting my bike when a volunteer had moved it several rows beyond where it was originally located!!!

"WHERE IS MY BIKE!!?!???" I remember yelling... I never heard a response. I was panicked and confused. Luckily I kept running forward to find it being held by a very nervous volunteer. I suspect the experience was equally as traumatic for him as it was for me. I grabbed it by the rear seat and trotted, in my bike shoes, to the mount line which seemed to be incredibly far away!

E9 is ready for take off!

The Bike - 112 Miles

On the bike now my legs began to spin. I re-traced the roads that I had driven just two days prior.

I remember thinking that the road seemed so innocent when I was in the car... the gradient barely seemed to change. "This is definitely do-able" I thought to myself hoping to bring my new "Power and Endurance" to the roads of Florida. But the winds had another story to tell... they felt equally as fierce as they did in 2010. The flat road seemed to transform and my legs felt like they were encased in lead. I can not explain this illusion, but I had the experience of pedaling up hills.

I tried to be patient with myself as I made my way from aid station to aid station. "Drink a full bottle every ten miles"... I knew the routine. I did everything I wanted to with respect to hydration and nutrition but my legs had no power.

"You're almost at the turn around," cyclists yelled as I rode toward the half way point. The road rumbled beneath my seat post as I barely rolled over the many cracks in the pavement. "It gets better," someone yelled their encouragement... the look on my face must have told my story. My engine had no power... nothing in the tank.

I quickly retrieved my nutrition from my "Special Needs Bag" barely stopping for only a split second. I could feel the wind at my back instead of creating the "Invisible BRICK WALL" I had been pedaling against for the last fifty-six miles. I was able to turn the crank just a bit more, but I lacked my normal "Time Trial" power that I had experienced just one year ago.

"Problem solve... what to do for power???" I searched my mind for a solution... I drank more and ate quite a few calories hoping the extra fuel would find a way to transfer itself to my legs.

In the Tour de France the announcers often talk about a cyclist "Going Backward" when they fall off the back of the main field during a mountain stage. Well, that is what was happening to me. The more energy I tried to muster the less energy I had.

"You made it past the cut off," a gracious volunteer yelled at me. I knew it would be close but I was grateful to know that I had made it through. I bared down in an aero position in attempt to get a bit more wattage.

Ironman Florida Bike Course 2011

On the Ironman Florida Bike Course there is an "Out and Back" section that the athletes must traverse before heading back in to Panama City Beach. I remember this section well because last year I pretended to ride it "Time Trial" Style. The cove was protected from the wind somewhat so there was an extra chance at riding it slightly faster than the more exposed areas. Well this year I had nothing. I began my time trial effort only to fizzle out and "Sit Up".

There was a timing mat to mark mile ninety-five. I remember listening to my favorite electronic sound as I rolled across the mat. I remember thinking to myself, "...only seventeen more miles...".

While I did not have a watch I repeatedly asked for the time. I knew that 5:30pm was the bike cutoff and it was approaching 4:20pm. The latter half of the bike ride was somewhat down hill with a tail wind so I in my mind thought I could "Get Home" just in a nick of time.

Well as I approached the main road and prepared to turn right toward the Bike Finish a man stepped in front of me. He held his palm forward to signal me to stop. My initial thought was, "Wow, they are getting pretty aggressive about road safety!" I unclipped one foot expecting to get the go ahead when he realized that the traffic was, indeed, clear. I was not prepared to hear what he was about to say next.

Missed Bike Cutoff Time:

"I'm sorry ma'am... you've missed the cut off and I'm afraid you are not permitted to continue... we'll need to take your chip."

...my mind could not register his words...

I stood there numb and in disbelief...

...my heart hurt.

I managed to dismounted my bike and stand still long enough to have my timing chip removed.

The volunteers took my bike and instructed me to wait near the truck with the others.

There was a group of six athletes standing there. All of which I had played "Leap Frog" with over the last ten miles or so. There was little eye contact and no conversation. There was nothing to say.

Silently I watched the same thing happen to the next rider and then next. I remember feeling helpless and empty. Out of everything that can go wrong during an Ironman, I never thought this would be how my day would end.

The long ride back to the Race Start:

There were several trucks waiting there to transport us back to the race start. Slowly we loaded into the truck. You could hear a pin drop.  The air was thick with lost dreams, hurt feelings and disbelief... Non-verbally we acknowledged each others attempt at managing our reality.

As we drove past a few athletes we could see them visibly fighting the wind!  Out of sheer instinct, I rolled down the window to shout a few words of encouragement.

"NICE WORK, Stay with it!" ... "Keep it going!"

No sooner than I said that, it hit me...

...my race day is over.

Tears flooded my eyes... "...I missed the bike cut off... " I thought to myself...

"It's over!" ...my brain slowly began to register the magnitude of what just happened...

It was fruitless trying to fight back the feelings of failure and inadequacy... the tide of emotion consumed me... and I simply allowed the big tears to stream down my face...

Opening to the Possibilities of "What's Next!"

Life after DNF:

While a DNF is never easy for anyone to swallow, I am committed to is remembering that this is a "Single Snapshot" in Time and not a "Finite Declaration of Who I Am" or "What is Possible for me as a Triathlete"!

There is NEVER a day that goes by that I don't think about Training For or Racing In an Ironman Triathlon. This has not changed. The most significant contribution that missing the bike cut off at Ironman Florida has made in my life is it helps me realize that if I want to continue to participate in Triathlon at this distance I must "Go Deeper".

While my athletic talent is very modest, my clarity and commitment are extraordinary. These are my strengths... so this is where I will start... being clear and committed!

People race Ironman for many reasons...

...some race to display their prowess...

...others to symbolize overcoming an illness...

For me, race Ironman because I like who I am as I live this lifestyle. I like the structure and discipline it takes to train... the planning and organization that goes into racing. I like the mental challenge and moment by moment choices that the mind must make to keep my goals clear when the world around me occasionally suggests otherwise.

I train for and participate in these races as my way of revealing my "Greater Yet To Be". The riggers of this sport remind me to release those layers of myself that I want to transform... ... to break through what appears to be barriers and to get on the other side... and there is NOTHING greater than to experience the progressive realization of my goals and dreams.

Have Big Fun in the Sun...

...SWIM, BIKE, RUN!!!!!!!!

70.3 Vineman - Half Ironman Distance Triathlon

2011-07-17T21:47:00.000-07:00

I remember hearing about an "All Women's Half Ironman Distance Triathlon" called "Barb's Race". This race takes place in Sonoma Valley, CA.

At the time I was still working up my courage to accept the mental and physical challenge of the Half Ironman Distance, so participating in Barb's Race was a faint and distant dream.

Many years and miles later the time to register had come. I opted to sign up for the Ironman branded 70.3 version of the "All Women's Race" which was simply called "Vineman Triathlon"!

Mastering the Mind:

When most of us think of participating in the sport of triathlon, the obvious area of training is physical. We train ourselves to Swim 1.2 miles, to Bike 56 miles and to cover the distance of 13.1 miles... but are we equally prepared for the mental challenge?

As I gathered my gear in preparation for my flight I found my thoughts were plagued with doubt and uncertainty.

Q. Did I train enough?

Q. Can I finish?

Q. What if I can't do this?

I am sure these questions have crossed the minds of many athletes. The "Spiral of Doubts" seem to surface just before facing any great challenge.

While there was some reality to my concerns as my training had been less than optimal, I decided to step into the opportunity of "Working within the Chaos". This was the perfect moment to practice what I know about self mastery.

The Inward Journey:

70.3 Vineman Bike Course

I decided to place my attention on what I truly love about the sport of triathlon... to focus on how I feel when I am swimming, biking and running! To get back to the reason why I these races add such quality and depth to my life... and why I spend my evenings and weekends in preparation for these precious moments.

My surface mind rattled on and on about the many weight loss and fitness goals that had not been met, yet there was another part of myself that was deeply excited about the journey that was about to unfold.

My intention now was to move forth from a place of "Joy and Thanksgiving"... to be grateful simply to be in the energy and the space of the race and the grandeur of nature.

Pre-Race Preparation:

My standard pre-race preparation consists of the following:

* SWIM: Get familiar with the race start and "Feel the water"

* BIKE: Drive the bike course noting challenging sections

* RUN: Bike the run course noting the race route

SWIM

Many triathletes were gathered near the Russian River. It was so beautiful there. I could feel the gentle current pushing against my swim stroke as well as assisting me back downstream when I changed directions. My swim was not long... just enough to get familiar with the water and to say, "Hello!"

BIKE

The rolling hills of the bike course were an equal delight. The horizon was sprinkled with perfectly groomed vineyards and winery's. The grapes were still green and just starting to grow. My only regret is not capturing more of this amazing space in photos and film.

As we drove briskly across the course, I made a mental note of each incline and kept a keen eye for the steeper grades of the bike course. The most notable climb of the race was Chalk Hill which was about a quarter mile in length (400M).

I was relieved to realize that I have climbed longer, steeper grades in Colorado. Competing on rolling and hilly bike courses is very new for me. Only recently have I started to work on riding 1% - 3% gradients, so it was comforting to see Chalk Hill in person and realize that I had enough power and endurance to make this climb on race day.

RUN
Finally we rode our bikes through the run course and were surprised to see so many hills. The roads were lines with Eucalyptus trees whose fragrant scents filled the air and peeling bark covered the ground at the base of the trees!

What a beautiful race course! This is certainly one of the most scenic routes I have ever seen! Colorado provides amazing training venues, yet I found myself fascinated with the unbelievable lands of Sonoma County, CO!

Swim:

70.3 Vineman - Swim Start

It felt like we had just stepped off the plane, yet somehow it was now race day and the athletes lined up by wave in preparation for the swim start.

I lined up with the Women Age 45+. Our heads were adorned with blue swim caps.

I always enjoy congregating with "Like Colored Caps". A silent "Sorority" seems to exist. We all share an unspoken bond as we individually prepare to face our race day.

I chatted with several of the women around me being mindful to stay present to myself and my experience.

I felt relieved as the nervousness from the night before was finally starting to subside. I remembered my intention for the race and gave thanks to the water in advance for surrounding and supporting me.

We all treaded water while trying to figure out what the announcer was saying. His voice was indistinguishable on the water... but finally we heard the crowd counting down...

70.3 Vineman - Women 45+

...10 ...9 ...8 ...7 ...6 ...5 ...4 ...3 ...2 ... ::: AIR HORN :::

ARMS – LEGS - FLAILING!!!! The swim start was a bit hectic! The narrow width of the Russian river caused many of us to attempt to swim on top of each other. In other races the competitors have the opportunity to spread out across a wider beach, however at Vineman, we were crammed together for a "close knit" start.

70.3 Vineman - Out and Back Swim

The Vineman 70.3 Swim is an "out and back". The competitors swim against a slight current on their way to the turn around point and enjoy the gentle push down stream as they return to the Swim Finish.

I enjoyed the “Lake Like” swim experience in contrast with my two most recent Ocean Swims. The upstream river was dammed so current was barely noticeable.

When I finally reached the turn around point I noticed my hands were scraping the bottom of the river bed. I made my stroke more shallow and continued to swim.

70.3 Vineman - Walking the Swim

When I turned my head to take my next breath I noticed that someone had stood up and started walking!!! I continued with my shallow strokes and saw another walker, then another!!! These people were WALKING THE SWIM!!!!!!! Not only were they walking, they were walking FASTER than I was able to swim!!!! In that moment I knew I had seen it all!!!

I was clear that I would not walk. I felt committed to swimming the swim and refrained from the intermittent desire to stand up.

70.3 Vineman - Swim Finish

At this point I was breast stroking as my shallow freestyle strokes were no longer propelling me forward. As my head rose above water with each breast stroke, I had the amazing opportunity to look around at the beautiful Alexander Valley... the lush vegetation and bright sun light.

Before I knew it the river had deepened again to allow my natural freestyle swim stroke. I could feel myself coasting downstream with the current... literally in the "Flow" of life!

As I approached the final 200M of the swim, I could see the finishers arch and felt happy about my efforts this morning.

T1:

So I rise from the water and head under the swim finish arch. My eyes pan the sides of the ramp in hopes of spotting a team of “Wetsuit Strippers”. Back and forth I gazed only to find the carpeted lane leading to the racked bikes!!!

70.3 Vineman - Racked Bikes

“What??? !!! No Wetsuit strippers!?????” I could not believe it! Every 70.3 race I have done has offered Wetsuit Stripper services and now I was left to remove my wetsuit by myself!

I found my racked bike and had a “Short Argument” with one leg of my wetsuit! Put on my shoes, no socks… helmet, glasses and race belt.

I ran for at least a quarter mile before reaching the mount line. I “matted” the end of T1 and was prepared to face the bike leg.

Bike:

As I ran over the timing mat and found myself looking up a very “Sharp” yet very “Short” hill.

70.3 Vineman - Sunset Ave.

The hill itself would be nothing if it were 400M down the road, however my options were to clip in and begin to climb with no momentum to stabilize my speed on the bike or to walk up the hill in my bike shoes and clip in at the top. I opted to walk and clip in after safely negotiating the incline.

I settled into to a nice “Pedal Roll” and began to replenish the liquids I lost in during the swim. The air was still cool and the clouds continued to canopy the sky. The temperature was slowly starting to rise and I was ready to settle into the 56 mile ride.

Just after mile five, the bike course took the rider through a surprisingly steep, sharp, downward embankment. This was followed by an immediate sharp “S-curve” with a steep climb out of the hidden subdivision located on Sunset Avenue.

While the race director highlighted this section of the course, I was deeply grateful for having previewed it the day prior.

The next section of the course was simply stunning. There was an amazing series of rolling hills… perfectly groomed vineyards… old farms featuring cows and goats grazing in the pastures. I allowed myself to get lost in the beauty of these amazingly narrow country roads… winding back and forth offering generous descents after moderately challenging climbs!

70.3 Vineman - Groomed Vineyards

I was mindful to stay on top of my hydration and not be fooled by the overcast. So I sipped Gatorade from my aero bottle and took in my Enduralytes based on a predetermined schedule. I rolled through the aids stations which seemed to be shorter than desired. I only had time to grab one water bottle while discarding my empty from the bike frame.

For some reason the water bottle was “skinnier” than a standard cycling bottle… so it jostled around in the cage. I found myself worried that each bump I hit might launch my water bottle off into the middle of the road. I managed to wedge it in tight enough that none fell overboard, however I do hope they will consider standard size bottles in the future.

So up and down I went in the county side of Sonoma Valley! I relished the achievement of each climb and enjoyed the reward of each downhill. I barely noticed the poor road surface and numerous potholes in the worn "Chip and Seal" pavement. The race directors did a great job at identifying the hazards by circling them with white paint. The game of the day was to dodge them as if traversing an agility course. I enjoyed the extra challenge and knew in that moment that I had melted into the momentum of the day.

70.3 Vineman - Bike Course

The greatest challenge was a severe series of abdominal cramps after eating too much at one time. I usually drink water before consuming my "Chocolate Ensure"nutrition... but after several sips of Gatorade followed by a huge gulp of Ensure, my stomach revolted in the form of cramping.

"Don't panic... just slow your pedal stroke". I sat up in effort to coax the knot from my stomach.

It took alittle while, but I knew all would be well. 70.3 is a long day and many feelings both physically and otherwise surface and subside. So I began the delicate effort of sipping water and rode with a slowed cadence until things seemed to settle.

As I approached Chalk Hill I reflected on my initial concerns of not having the ability to make this climb without walking. However, after driving this section the day before, I had more confidence.

70.3 Vineman - Chalk Hill Road

I rode slow into the build of the climb conserving what energy I had left after the previous 42 miles... then the road started to point upward... and I felt the demands of the incline. "Steady State"... "Just keep turning the crank..." ... Round and round my crank went... slow but steady I made it without walking!

Spectators were standing at the apex of the hill cheering us on! I was focused on my efforts and I wasn't abble to acknowledge their support as graciously as I normally would. The best I could do was offer a labored glance and nod as thanks for their words of encouragement!

70.3 Vineman - Vineyards

While my trusty Garmin 310XT recorded my every move, I had decided before this race that I would not check my actual splits. Instead I wore a wrist watch on my other arm to make myself aware of cut off times and I knew that the bike cut off was 2:30pm.

After climbing Chalk Hill I nervously checked the clock... 12:30pm!!!! YES! I will make the bike cut off! So, I finished the remaining 10 miles of the bike ride with a "Smile In my Heart".

For many weeks leading into this race one of my fears was not being able to make it up Chalk Hill without walking. That fear was followed closely by concerns of not making the bike cut off. With both of these challenges behind me, I was filled with an amazing sense of personal accomplishment.

As I rolled into Windsor High School I headed toward the grassy area of T2 (Transition Area 2). Swim and the bike DONE... now on to the run!

T2:

70.3 Vineman - T2

So I scurried from the dismount line and ran with my bike for what seemed like a quarter mile (400M) to my transition area.

70.3 Vineman is a "Point to Point" race where T1 and T2 are in different locations.

Our running gear was dropped off the day before during "Packet Pickup", so I found my shoes and hat amongst the rows of bikes. I barely had a space to rack my own, but I made one! I sat down to put on my socks and shoes... I grabbed my hat and fuel belt and headed for the "Run Out" line!

Run:

Just 13.1 miles stood between me and the finish. "Just count the miles down"... I encouraged myself silently.

When ever I have a huge task in front of me I remember to break it down into smaller parts. And while 13.1 miles seems like a long way, my mind can grasp the concept of moving through "1 Mile"... so I focused on completing the run in one mile increments.

70.3 Vineman - Eucalyptus Tree

There were several blocks along the road to Windsor High School were the streets lined with spectators cheering the athletes on!

"You can do it!" "You're almost there!" I enjoyed their enthusiastic yells! I had enough energy to do a "Vanity Jog" down the half mile stretch, then I dropped to a walk after I turned off of the main street!

The day before we had ridden this section of the run course on our bikes, so I knew of the numerous hills that lied ahead. I committed to a pace that I thought I could sustain and settled in!

One of the most delightful aspects of the run is that the course was lined with Eucalyptus Trees. Eucalyptus is one of my favorite fragrances so it was even more amazing to catch an occasional whiff of these amazing trees!

I had never seen a "Real Live Eucalyptus Tree"!! So I marveled at the peeling bark and enjoyed what shade they provided from the sun.

The temperature was now in the mid to low 80's F (Upper 20's C). "Stay on top of your Enduralytes" I kept telling myself. I drank and took salt tabs on schedule. I had covered five miles and was feeling great!

At Mile 6 I headed into the La Crema Winery Vineyards to mark the turn around point of the run course! What an amazing experience this was. All this time I had seen the Vineyards from a distance and now I get to run for one mile in a field of grape vines!

70.3 Vineman - La Crema Vineyard

I quickly adjusted my foot strike to transition from pavement to dirt and around the vineyard I went!

I starred down the many perfectly groomed rows of vines glancing longingly at the newly budding grapes.

"I wonder what they taste like... so green... so tiny... so cute!" My curiosity got the best of me and before I knew it I had plucked a green grape from the vine and popped it into my mouth!!!

@#%&#$%!!!!!!!!!!! For such a tiny grape, it sure packed intense "Sour Power!" That grape was exponentially more bitter than I had ever imagined!!! I swigged the Gatorade from my fuel belt more enthusiastically than I had before in hopes of washing that piercing taste out of my mouth!!!

70.3 Vinean - La Crema Vineyard

It seemed like forever to circle the vineyard, but finally I was heading out on to the pavement to cover the final six miles of the run course.

I continued my count down... however as I approached mile eight "The Wheels Came Off".

There are times when the mind is willing and the body is not. This was one of those times for me. My pace slowed even further and I was barely able to walk.

"Get something to eat!" "Keep Drinking"... I tried to trouble shoot the situation with my fading energy level. While many thoughts were racing through my head, "Stopping" wasn't one of them!

So I kept on moving as slow as it was... "Forward Motion"... "Get there!"

Up one hill and down the next. I was hurting, hot, and tired. And even from this place I knew there was no where else on earth that I would rather be! I was doing "My Thing"... pursuing my dream and enjoying the fact that I was racing the most beautiful race course I had ever seen!

70.3 Vineman - Finish!

Well one painful step after the other seemed to add up... and I found myself with less than one mile to go. I nervously glanced at the clock again and saw that I had a whole hour to complete that final mile! I was going to make it... I was going to get that long sought after "Finishers Medal!"

I can not describe what happens in the mind and the body at the point where a dream is about to come true. That whole last mile seemed to be an out of body experience. It felt like I watched myself run...and run I did that last half mile.

I remember rounding the bend and seeing the finish... it took everything I had not to burst into tears before actually crossing the mat.

My trot quickened and I rose my hands in celebration for this day. I was so deeply grateful to be an official finisher of 70.3 Vineman!

70.3 Vineman - Finishers Medal

Ironman Florida - Ironman Distance - Date: November 6, 2010

2010-11-06T19:26:00.000-07:00

Swim: 1:29:51 (2:22/100m)

T1: 0:15:04

Bike: 8:12:13-13.7mph-(22 kph)

T2: 0:10:05

Run: 6:35:04 -0:15:05 min/mile-(9 min/km)

Total: 16:42:16

I want to be an Ironman

Just one short year ago I flew to Panama City Beach, Florida to watch my first ever Ironman Triathlon. A 2.4 mile swim, a 112 mile bike and a 26.2 mile run. From the beautiful “Sugar White” sandy beaches to the thousands of Ironman athletes and spectators, I was filled with sheer amazement. My most vivid memory was of the neoprene clad athletes that lined the Gulf of Mexico shore for what seemed like miles… and they all piled into the ocean for the swim start of Ironman Florida 2009.

Video: Ironman Florida Swim Start 2009 (Click Here)

I have had visions of completing an Ironman since my early days of watching the Ironman Triathlon World Championships on television. And as I stood on the beach that day I could not imagine how I would come to endure the 140.6 mile Ironman distance. It is difficult to comprehend what the world class professionals are actually doing when you watch them swim, bike and run, but after completing my first Sprint Distance Triathlon in 1999 it became pretty obvious that those who make it into the "Ironman World Championships" are truly gifted in this sport.

After thirteen months of daily training, I now stood on the same “Sugar White” sandy beach of Panama City, but this time I was there as a competitor. While I had completed my training to prepare my mind and my body to take on the challenge of this event, no one ever knows what race day will bring.

Pre-Race Preparation

Special Needs Bags

The race actually begins on Friday. That is when the athletes check in their bike and surrender the gear needed to transition from “Swim to Bike” and “Bike to Run”. This was the first time I had to part with my cycling and running equipment the day before a race, so I felt awkward returning to my hotel room empty handed. The morning of the race athletes had to turn in their “Special Needs” bags. These bags contained the nutrition I would need that was not served on the race course. The nutrition would be available at the half way mark of both the bike and the run. With everything in place, there was nothing left to do but wait.

Race Morning

Race morning the air temperature was a freezing 38F/3C, so I put on my wetsuit to provide warmth while I waited for the swim to start.

The sand felt icy cold beneath my feet, so I walked through the “Swim Start” arch to the shore line where the water was a welcoming temperature of 73F/23C. It felt like bathwater relatively speaking.

This was my first triathlon "Ocean swim". I was grateful to practice swimming in the ocean just two days prior. Both attempts felt like a bit of a disaster. My first challenge was with the extremely salty water! I never realized how much water I let into my mouth while I swim! Needless to say, I figured out pretty quickly how to keep the water from accidentally trickling down my throat. My lips and tongue felt numb from the intense concentration of salt after mere minutes in the water. I made a note to apply lip balm before facing my swim on race day.

2010 Ironman Florida Race Sunrise

Overcoming the salt water was nothing compared to my first reaction to sighting a sting ray and a jelly fish! I alarmed the nearby swimmers with my intermittent screaming and splashing fits! I am more accustomed to swimming with fish like trout, so these new “Foreign Creatures” were quite disturbing to say the least.

My second attempt at facing the ocean was a little better, but this time I had an argument with the breakers. The winds were high and the waves were crashing against my body, repeatedly pushing me back to shore. I tried to muster the strength to get past them and eventually gave up. As I stood there completely perplexed and exhausted, it was explained that I need only swim under them. After a few tries I was finally successful at synchronizing the timing of my dive with the current of the wave. This allowed me to get through the initial breakers and I was now able to head out to sea.

I allowed myself to bob up and down with the current. The movement felt so new to me. I noticed that I had traveled down shore quite a bit from my original entry point. I used this experience when positioning myself for my race Swim Start. I wanted to avoid fighting the current before making the left hand turn at the first buoy.

The Swim - 2.4 Miles: 1:29:51 (2:22/100m)

2010 Ironman Florida Swim Course

The swim course consisted of two counter clock-wise loops that required the swimmer to exit the water, run across the shore, and re-enter the water to start the second loop. While I would have preferred to remain in the water for the entire swim, it was actually nice to touch dry land in between battling the Gulf of Mexico.

So the time had come, and the athletes were lined up. I decided to position myself in the “Front/Middle”. I remembered watching athletes hesitate to enter the water, so I opted to get out in front and put the burden of other swimmers to swim around me rather than try to pass those that were slower than myself.

My decision worked in my favor! The breakers that were present during the prior days had calmed down, so the ocean was quiet and the water was relatively calm. When the clock stuck seven, the race began!

2010 Ironman Florida Swim Start

While the ocean was filling quickly with Ironman competitors, I was beyond the tiny breakers and headed for the first buoy. My greatest fear was losing my goggles, or getting kicked or punched in the face. My face, however, managed to stay safely protected. -- I did get pushed under the water a few times by a several aggressive swimmers, but I used my “Defensive Breast Stroke Kick” to ward off those who tried to swim over me. I did my best to avoid swimming on top of anyone, although, there were times when my hand landed on someone elses back. Having someone swim over you is quite scary as it feels like being purposefully held under water trying to surface through a ceiling of flailing arms and legs. When I did get pushed under I tried to remember that it was not intentional and simply a factor of the number of swimmers congested in one area. I managed to remain calm and continue on with my swim.

Ironman Florida Swim 2010

My first loop I saw several jelly fish. I had become accustomed to seeing them and was not as deathly afraid of them as I was the first time. I did pass one and I noticed my back start to burn. I thought to myself, “HEY!!! Did you just sting me!???” I put the thought out of my mind for the moment as I still had over a thousand swimmers behind me as well as the rest of my Ironman day to contend with.

My second loop I made the mistake of entering the water in line with the buoys instead of starting "wide" and to the right. The current pushed me toward the inside of these markers and I had to swim against the current to maintain a straight line. This time, on the way out, I saw a sting ray. I was still horizontal in the water and not planning to stand up, so I did not worry too much about it. After I had made the turns and was heading back to shore, I found myself battling the current that caused me to drift pretty far down stream. I swam hand over hand heading back toward the “Swim Exit”. In my final efforts to finish, I noticed a crab scurrying across the ocean floor! Needless to say I was grateful that my swim was ending and that I could say good bye to those "Lovely Sea Creatures!"

Swim to Bike Transition (T1): 0:15:04

Carla exits 2.4 Mile Swim

I ran out of the swim and up to the “Wetsuit Peelers”. “Peelers” are often referred to as “Strippers”. They are volunteers that help you remove your wetsuit! I had unzipped my suit and wiggled it down below my waist! I ran up to a volunteer and he yelled, “DOWN!” So I dropped to the ground, legs in the air and off came my wetsuit! Usually it takes some time to step out of the tightly fitting neoprene. This was I was done in a matter of seconds when it would have taken close to a minute for me to remove it myself.

The volunteer gave me a hand up and before I knew it, I was headed to the fresh water showers! I spent some time under the dangling "Fresh Water" hoses that were suspended from above. I wanted to get as much sand off as possible so I took some time here. I then ran up toward the hotel to retrieve my “Swim to Bike” Bag that was numerically positioned the day before. Once I retrieved my "Blue Bag" I ran toward the “Change Area” which was inside the hotel ballroom. One area was designated for the women, and the other area was designated for the men. The rooms where lined with chairs to receive the stream of women that were quickly exiting the water.

Swim to Bike Bags (Blue Bag)

When I arrived there were no chairs, just sheer pandemonium and chaos. Had I understood the logistics I would have ran toward the exit door instead of taking a spot on the floor right by the entrance. I struggled to put on a shirt, arm warmers, compression socks and cycling shoes. I did this while being stepped over and flashed by the women doing full wardrobe changes. It was mass confusion at best. I was particularly thrown off when a volunteer took my bag from me. In all of my triathlons in the past I was accustomed to just leaving my wetsuit and swim gear in my designated transition area. This had more of a “Point to Point” racing feel where my swim gear was deposited in a bag and turned over to be transported to a safe place for pickup at race end.

Finally dressed I scurried around the hectic room trying to figure out where to go next. My helmet was on and my cycling glasses were fogging from the heat generated by my face. Eventually I was directed to the transition exit and then headed out into the parking lot to find my bike.

My bike was racked clear across the parking lot, so I trotted carefully in my cycling shoes toward my bike. I raced with Keo Look Cleats which actually have a non-skid rubber surface on the bottom which provided well appreciated traction.

Bike in hand I headed for the Bike Start area which, of course, was back across the parking lot. I tip-toed carefully… guiding my bike past other competitors who were searching for their bikes. I wish all of this running would count toward the 26.2 mile marathon that follows the bike. – FINALLY at the Bike start I had crossed the mount line and was able to clip in. I was ready to settle in for the longest leg of the triathlon, the 112 mile bike. Here we go!

The Bike - 112 Miles: 8:12:13-13.7mph-(22 kph)

One of the more attractive aspects of the Florida Ironman is the single bike loop. Many Ironman races have bike courses that are two and sometimes three loops. While there were a few sections of this bike course that were "out and back", the basic path was a single loop. This style of Bike Course is not spectator friendly as the athletes can "disappear" for five or more hours. The single loop bike courses are, however, very appealing to the Ironman athlete.

The other aspect of the course that was initially appealing is the course was said to be "Dead Flat". In my opinion, flat is a relative term. While the total elevation gain was within a few hundred feet, I found the terrain of the bike course to resemble a series of "Soft Roller" rather than a "Dead Flat". I definitely noticed every single 1% - 2% rise and fall of the roadways as we traveled away from the beach front and headed into the back country roads of Panama City Beach, Florida.

The roads were lined with beautiful green trees which reminded me of the many training rides I did in Boulder, Colorado. I enjoyed the feel of the countryside as I embraced my long day in the saddle.

The first 20 miles I was still wet from the swim as I faced the high winds from the North. The sun had yet to come out and the air temperatures were less than ideal while riding in the shadows of the buildings and trees.

After turning onto Highway 20 the sun started to shine. I felt myself begin to dry off and my body reach a temperature I thought would be more tollerable for the remainder of the ride.

Around mile 50 there was an "Out and Back" section of road that I immediately named "Crotch Break Hill" The cracks in the road had a "Rumble Strip" effect that was not "Saddle Area Friendly!" I decided to stand on my pedals for as long as I could, sitting only when tired. My only distraction was knowing that the "Special Needs" area was near. This would also be the first time during the bike that I allowed myself to come to a complete stop.

I restalked my nutrition bottle and was on my way. Looking forward to the right hand turn that would mark the end of the "rumble strips"!

I enjoyed the next stretch of road along Hwy 20. Even though there were rolling hills I managed to push a good pace through that section. I relaxed into this single loop bike knowing that when all was said and done I would not have to loop back out on the same course before completing the 112 mile bike.

The next aids station was the "Super Hero Station"! Everyone was dressed in superhero costumes. The bottle drop area was a "Spiderman" Web that was rigged to deposit the bottles in the bed of a pickup truck! Quite creative and delightful! I had deposited all of my bottles before the end of this drop zone so I did not get a chance to interact with this creation directly.

The wind played a big role in the day as well. The 19 MPH/30KPH wind gusts felt like pedaling against an invisible "Brick Wall"! I remember rising out of my saddle on one of the "descents". Initially I was hoping that I could traverse the terrain of the bike course with a bit more speed than I had on the day, but that thought came to an abrupt end as I rode into the wind.

In spite of my cadence and speed concerns, I was able to successfully execute my hydration and nutrition plan. The aids stations were spaced approximately ten miles apart. My plan was to drink a full bottle of "Ironman Perform" electrolyte replenisher by the time I reached each aid station. To help myself stay focused, I decided to play a little "Drinking Game". This is far from anything that was done on a college campus, however, it served as a wonderful way to make sure that my bottle was empty and ready for refill at the ten mile intervals.

The game was simple. I had ten miles to drink the 24oz/710ml bottle. So at mile five, I had to be half way through, otherwise, "DRINK!" There were roughly eleven aids stations so that meant eleven bottles before the end of the bike course. While it was challenging to keep drinking on such a cold and windy day, I knew that hydration and nutrition would be the key to a successful run leg.

First Challenge of the Day

Around mile marker one-hundred my legs cramped up. Not the calf or the quads, but something around the inner thigh area just decided that I should stop! I could feel it "twinging" several miles prior but as I stood to climb up the highway entrance ramp I had to struggle to unclip before both legs completely locked up. This had happened once before on a training ride, so I did not panic. I simply walked a few steps with my bike until my legs were able to relax. I clipped back in and continued my ride. I walked less than a quarter mile/400 meters. While I felt the twinge every time I tried to go hard I opted to adjust my power and continue. I was less than twelve miles from the bike finish so I was almost home.

I wanted to make sure that I was fully fueled for the run, so I forced down the rest of my nutrition and drank the remainder of my hydration. I have heard the bike leg of an Ironman referred to as the "Buffet" because you are constantly "Eating and Drinking", but as you can imagine, eating or drinking was the furthest thing from my mind. Lucky for me I have had several experiences during training where I neglected to eat and drink properly, so I knew what the consequences were. This helped me override my desire to bypass my plan and helped me get down the last bit of my nutrition.

Bike to Run Transition (T2): 0:10:05

Bike to Run Bags (Red Bag)

One-hundred twelve miles done! No mechanical problems! No physical injuries! I dismounted gracefully and handed my bike to one of the volunteers. I was headed now to retrieve my "Red Bag" which contained my running shoes, visor and head lamp.

While there was a tiny trickle of people filing in behind me, the transition area was a total contrast from earlier this morning. This time I had plenty of chairs to choose from once inside the changing area. So I sat near the exit door and made my first attempt to put on my running shoes.

Second Challenge of the Day

CRAMP!!!!!!!!!!!!!!! Both legs started to spasm just as they had on the bike!!!! I stood up and walked around wincing. I tried to sit again and CRAMP!!!!!!!!!!! I was not sure what to do! The volunteers were equally as puzzled as they watched my flailing antics as I tried to deal with "What- ever- was- gripping- inside- my- legs".

Carla heads out on 26.2 mile run

"Must get shoes on! Must hurry!" That was all I could think about... I finally managed to sit "straight legged" and flip the shoe over my toes... I hopped to my feet immediately as the cramping had started again. I finally got my foot seated properly in my shoe and I tried to stand still long enough for the volunteer to tie it for me. One shoe down, one to go.

My visor was on and my head light perched on top. I took a few minutes to put my race belt around my waist. My legs had calmed down a bit but were still "twinging".

I flipped the other shoe over my toes and tied that one myself. The shoes were so soft inside. The cushion felt amazing. I was ready to go... so I headed toward the "Run Start" to face the final 26.2 miles that were ahead.

The Run- 26.2 Miles: 6:35:04 -0:15:05 min/mile-(9 min/km)

Now the run course would be two Half Marathon loops. The course takes the athlete down the main street, Thomas Drive, through what seemed like a residential area and once around a loop in the State Park then back again for round two.

Ironman Florida 2010 Run Course

Loop 1: My game plan was to execute a 5/1 Run/Walk Interval. I knew I could run for three hours after a hard bike, so instead of thinking about facing an entire marathon, I focused on the next three hours.

My time on the run was not idle. I had to keep up with my hydration and nutrition needs just as I did on the bike. So every few intervals I sipped from my nutrition and drank from each aids station being mindful to stay hydrated and well fueled.

My cramping had subsided and I was happy. My Garmin Wrist GPS was set to notify me when my five minute run effort was up so that I could transition into a brisk walk. I knew that three hours would be thirty intervals so I counted down to myself focusing on moving as fast as I could during the run interval and keeping an urgency during the walk intervals.

Ironman Florida State Park Loop

The first lap of the run was so energy packed and exciting. Each water station had a theme and many of the volunteers were dressed in costumes to compliment their station. There was music! There was dancing! The outfits were outrageous and very motivating to me as an athlete! I really got a sense that the people were really into supporting the racers as well as having a good time themselves... and before I knew it, my first lap was up.

Third Challenge of the Day

There is a seventeen hour time limit to complete the Florida Ironman and as I hit the half way point of the Marathon I realized that my current pacing would not get me to the finish line on time. I had to somehow find a way to go faster or at a minimum maintain my current pace.

So I had to defer to "Plan B" which I made up on the fly. I would forgo my one minute walk effort and run as hard as I could for as long as I could and only stop at the aids stations.

Loop 2: Off I went on my "serge"... my legs were not cramping so life was good. "I want to be an Ironman!" I kept telling myself... "You have to dig deep!" ... "Go NOW!"

Becoming an Ironman was my dream... my fantasy... and it was so very close... so close that I did not want it to slip through my hands! So with all my might I ran forward... I was now running toward my dream... I let the dream pull me... carry me... give me the strength to keep moving! I melted into the distance... moving as fast as I could... I did not worry about what I would have left for the next mile instead, I focused on the "Here and Now!"

I was not sure if my pace would slow as the miles went on... if my legs would cramp like the many I saw stretching on the side of the road. I tried not to burden my mind by thinking about my past performance in stand alone marathons... the only thing I knew in that moment was that I could still move...and in that moment, that is what I did!

Mile after mile I gave everything to hold my pace... I tried not to think about "blowing up", reaching that point when the body stops in spite of ones will to keep moving. I decided to focus on swinging my arms and trusting that my legs would somehow match the pace. I slowed only briefly to sip the warm chicken broth that was served at each aid station after night fall... the air was cool, but I was not cold... it was dark, but light enough for me to see... I kept up with my hydration and nutrition as this was *NOT* the time to let that part of my race plan fall behind!

I remember every single inch of that final loop... every single foot strike... every single exertion to move myself forward. I saw so many people walking in pairs... I even had a few invitations to join them. "We'll make it if we just keep moving," they said. I knew ,based on my watch, the exact mile splits that I had to maintain to reach the finish line "On Time"... I smiled in acknowledgement of their offer and declined in silence as I shuffled onward with all of my remaining might. Time was of the essence!

Ironman Florida Finishers Shoot 2010

The Final Mile: Slowly but surely the miles simply fell away as if they had never existed... and I could now hear the announcers voice in the distance. I was beginning to see the brightness of the lights that lined the finishers shoot. While it was so close, it seemed so far... each step requiring every bit of energy I had to give. My body was moving on auto-pilot. I think it would have continued on even if I had tried to stop. My mouth dry as the last few aids stations did not have water. But I could see it now... and I still had time to get to the line... it was going to happen, I was going to be an "Ironman!"

I hit the edge of the finishers shoot! The crowd was going wild!! Both sides of the stands were doing the wave, screaming and cheering!!! The weight of my own body seemed to disappear... I was now energized and light footed as I headed down that last stretch of track.

I felt the smile of extreme accomplishment and personal success sneak across my face!!! My arms were opened wide as I "airplaned" my way through the finishers shoot. I ran from one side of the stands to the other to touch the hands of my "many fans"! The lights were blindingly bright and in spite of the noise level, all of a sudden, it seemed quiet... I felt like I was moving in slow motion... suspended in time... floating on air... gliding across the finish line!

"Carla Thompson, You are an Ironman!"

Carla Thompson Ironman Florida 2010

My arms were high above my head in triumph! My time was sixteen hours, forty-two minutes and sixteen seconds!!! I did it! All of the early mornings and late evenings of training had paid off... every sacrifice I made seemed to be returned to me in that moment. I was so happy! So incredibly filled with pride! It was an amazing experience... a journey I can not wait to embark upon again!

Video: Ironman Florida 2010 Finish (Click Play)

Ironman 70.3 Boulder - Half Ironman Distance - Date: August 8, 2010

2010-08-09T21:04:00.000-07:00

Swim: 0:40:42 (2:08/100m)
T1: 0:03:20
Bike: 3:22:26 - 16.6mph - (27 kph)
T2: 0:01:48
Run: 3:19:55 - 0:15:16 min/mile - (9min/km)

Total: 7:28:08

THE PREPARATION:

I have been participating in the sport of triathlon for over ten years. This race would mark my fourth Half Ironman (70.3) Distance Triathlon. I have attempted this race course twice in the past, and this time I wanted to finish in under eight hours!

I have been training privately with my Iron-mates Robbie and Susie since October 2009.

The Second Phase of my training has focused on "Strength and Endurance" so I have been doing long hilly/"Canyon Rides":

* Deer Creek Canyon/High Grade/ City View Loop
* Left Hand Canyon to Ward to Jamestown
* St. Vrain Canyon to Raymond
* "Elephant Rock" 62 mi/100km Loop

And my runs have been hilly. I run on a local trail that follows the "Power Lines" and heads toward "The Bluffs", located in the Southern Suburbs of Denver, Colorado USA.

While I had a successful Half Ironman at the Gator Half Triathlon - **Click Link Here** in Sarasota, Florida in March 2010, the Half Ironman Triathlon (70.3) in Boulder offered many different challenges. My Sarasota race was flat, at sea level and race day weather was cool and rainy. My Boulder race was "Rolling Hills" on both the bike and run, at altitude and race day weather was a high of 88F/31C, biking and running in exposed heat.

My focus was to "Race the Course". My goal was to produce maximum sustainable speed for the entire race. -- While I realized that this race was an intermediate step toward my ultimate goal of finishing a Full Ironman (140.6) in Panama City, Florida on November 6, 2010, I still wanted to see what was possible on this race day.

THE EXECUTION:

The Swim: 1.2 miles/1.9km - Time: 0:40:42 – 2:08/100m

It was a beautiful morning at Boulder Reservoir! Air temperature 68F/20C and the water temperature 74F/23C. The race start had it's traditional opening... one by one the sky divers exited the plane. Their parachutes opened and the American flag waved vigorously as they zigzagged through the air at high speeds. Alas, there was a moment of silence on the shore while the American National Anthem was sung.

The Pro men and women were lined up for a deep water start. They would be heading on to the swim course which was a "Clock wise triangle" that headed out toward the rising sun. The air horn blasted and they were off! Ten minutes between their start and mine. I was in Wave 3, start time 6:40 AM MT. Women 40-49, Orange Caps.

My thoughts were calm... my preparation done. I was there to enjoy the day. -- The "Orange Caps" were corralled under the Swim Start Arch and I danced to the music playing over the loud speaker! While the excitement seemed to mount all around me, I felt at peace for the first time in the last two weeks. In that moment, my training was enough and I knew that I was ready to face the day.

We were waist deep in water at this point, thirty seconds from the start. I did not time my swim, so my finger did not hover over my Garmin Wrist GPS start button. Instead I looked out into the water focused on the far buoy. With that in mind the air horn went off and my race begun.

Out of the mass of swimmers starting in our wave I only had contact with a few. Many were swimming perpendicular to our path of travel… others were just flailing in effort to progress through the course. For me, my strokes were simply long and strong. Faster than relaxed, but not sprinting. I wanted to “…do the swim as efficiently as possible… get into a rhythm, beat out a churn and swim until the swim is done.”

Everything seemed to melt away at this point. I remember being passed by a few "White Caps" and then a few "Red Caps", but before I knew it I had reached the swim finish almost without exertion. I was excited to have conserved my energy and my first efforts would be to get from the timing mat located at the shore line through transition as quickly as possible!

T1: SWIM-TO-BIKE 0:03:19

So I ran with all of my might up the sandy shore toward the transition area! I saw my past Triathlon Coach's Ellen Campbell, Colorado Athletic Club Tri Team and Yoli Cassas, YTT Triathlon Team along with many other supporters and friends! The cheers were deafening! I entered the transition area and counted the rows to locate my bike. I wiggled out of my wetsuit, into my shoes... helmet on, glasses, race belt to be worn on the bike. I trotted to the bike start. I was careful not to slip. I clipped in and I was OFF!

The Bike: 56 miles/90km - Time: 3:22:25 – 16.60 mph (27 kph)

Loop 1: I headed out of “The Res’” toward Jay Road. My first goal is to finish one bottle ~24 oz/750 ml as fast as I could. My Profile Design Aero Drink hydration system was conveniently located just in front of me. I sipped at the straw for a bit missing the more sophisticated drinking tip of my Camel Back hydration system that I used for training. For today the straw would have to do.

I knew I had to stay on top of my hydration. While we were graced with some cloud coverage for a few hours that morning, I knew the sun was near and would rear its powerful face during my run. So I drank and drank… taking in my Enduralytes as scheduled and trickling my nutrition down as scheduled. I was fortunate to bonk on a training run recently which helped me stay committed to “Eating and Drinking” in time and on time!

As I headed up Hwy 36 to St. Vrain my Garmin Wrist GPS would alarm every five minutes. I used the next twenty seconds to pick up the pace, then settle back in for the remainder of the next five minutes. I used this technique in training and it is a great way for me to keep up my cadence as well as my focus for the entire ride. So in that moment, I had no concept of my time. I simply wanted to stay present and produce the maximum effort I could sustain for the given distance.

Next up was the “Water Station”! I felt pretty confident extending my hand to receive a bottle of Gatorade, however, I was much less graceful about getting the contents of the bottle into my Profile Design Aero Drink reservoir! I attempted to open and squeeze the Gatorade from the bottle into the reservoir that was mounted on my bike… but I often “watered the frame of the bike”, my legs and anything else that was down wind! It was a sticky mess! I did manage to get three-quarters of the bottle out and discard the rest in the designated “Drop Zone” before continuing on my cycling journey.

Once at the top of St. Vrain, I enjoyed the extended descent! I hit a max of 43 MPH/ 69 KPH. It was during this time that I wished to be riding a Standard Crank instead of my trusty Compact Crank! I hammered that section of the course even as it started to flatten out. I used it as my opportunity to pass a few of the people who passed me on the way to St. Vrain. I felt great and I was "going great!" I was having a wonderful day!

I rolled the rest of the course with great form. Down in my aero bars, perfect posture and perfect circles with my pedals. I “danced” up the soft rollers and powered the flats. I have never ridden so fast in my entire life!

Loop 2: Before I knew it, I was heading out of my second loop. My energy level was good, my hydration and nutrition as planned. I was passed by my friend Roger just before reaching St. Vrain. We had a playful exchange before my Garmin alarm went off and I was reminded where to place my attention. After my 20 second “Pick Up”, I settled back in to a focused ride.

My power was still quite consistent. I remember smiling to myself as I noticed some of the cyclists around me stretching and trying to remain comfortable on their bikes. For me, I was relaxed and happy. Happy to be rolling my gears and happy to be playing in the game!

The sun was beginning to make more of a statement. I felt the heat beating down on my back. I smiled again remembering the long run I did in 101F/38C weather. No problem I thought to myself! “Bring It!”

As I completed the second loop for the bike I was beginning to prepare myself for the run. I took in a little extra hydration and a little extra nutrition. As I entered “The Res’” again, I wanted to take my feet out of my shoes and pedal with my barefoot on top of the shoe. While I have done this successfully in the past, I was not feeling very coordinated today so I opted to just keep my cycling shoes on and avoid the “Fancy Dismount”.

T2: BIKE-TO-RUN 0:01:47

Coasting up to the dismount line, I unclipped and trotted to my spot in the transition area. Off with my helmet and glasses... off with the race belt we had to wear on the bike. On with my ball cap and the decorative glasses I always wear on the brim.

I tried to balance myself while putting socks on my bare feet! "Quickly, quickly..." I thought to myself as the time seemed to be ticking away faster than I wanted! Race number was pinned to my Nathan Fuel Belt which I slung across my shoulder and headed to the "Run Start" mat! Last leg coming up!

The Run: 13.1 miles/21Km - Time: 3:19:55 – 15:15 min/mile (9 min/km)

At this point, the sun was high in the sky and the toll of the days efforts were starting to descend upon me. However, I have practiced in the high heat and I have run after a hard bike. I thought to myself, "It's Showtime!"

The run course at the Boulder Reservoir is on packed dirt and gravel. We ran in the exposed heat. No trees. No Shade. Just hot sun beating down on your back! I pulled my cap brim down firmly and headed out. The terrain undulated for the first three miles. I practiced a "5/1" Run-Walk interval and that was my "Game plan" for the next 13.1 miles.

So I ran and I walked... and while some may not have been able to tell the difference between the two, I committed myself to this pattern for the remainder of the race.

I had my Garmin GPS set to give audio alarms, and I moved in a "running like motion" until the jingle, then spent my minute trickling in my nutrition, which I wore around my waist and tending to my electrolyte balance. I walked through the water stations drinking water only coupled with my Endurolyte capsules. I missed having my camel back and drinking when ever I wanted. This time I was restricted to drinking only after each mile. There were times when I wished I had at least a sip to take mid mile.

It did not seem long before I was on my final lap. While my run pace was slower than my hearts desire, what I did have was the confidence that I would finish. So, onward, I went... actually passing a few that had opted to walk or stop all together. There were some competitors whose bodies demanded that they stop as they were cramping or incapacitated by dehydration.

I was a half a mile to the finish... roughly 800M and I felt the smile sneak across my face! While I did not know my elapsed time, I could hear the announcer's voice and I could hear the crowds cheering! So much fan fare! My friends from different tri teams were yelling my name! I did the "Airplane" where my arms spread out to each side. I ran, zig-zagging toward the finisher's shoot, reaching out to touch the hands of the spectators lining each side of the race course!

Then came my favorite part of the whole race!!!! The announcer said, "Let's welcome our next Finisher, Carla Thompson of Highlands Ranch Colorado!!!" My smile must have been ear to ear! I raised my hands as I ran across the finish line! Total Time: 07:28:08!

~~ Happy as can be with Seventy Point-Three (70.3) ~~

THE CONTEMPLATION:

This has been such an amazing year for me! So much consistency with my training... so much personal accomplishment! I am so inspired by my athletic improvements, that I just want to train harder and continue to realize my triathlon goals and dreams!

While this race marks a major success in my history of triathlon's, this is just an intermediate step. My "A" race is Ironman Florida (140.6) - November 6, 2010.

What this race experience has taught me is the importance of consistent, quality training and it has given me a glimpse into what I need to go twice the distance in twelve weeks.

I have always wanted to complete a Full Ironman Triathlon... so I am "Livin' the Dream" as I train toward accomplishing this goal! -- Many warm thanks to my Iron-mates, Robbie and Susie, as they not only provide my training guidance, they are living examples of how this is done. It is an honor and a privilege to be under their mentorship, and I plan to give this training my all and give myself the best possible chance of getting to the finish line in Panama City, Florida!

Big Fun in the Sun... ...SWIM, BIKE, RUN!!!!!!!!!!!!!!

Gator Half Triathlon - Half IM Distance - 70.3 (Sarasota, FL)

2010-03-21T23:26:00.000-07:00

Gator Half Triathlon
1.2 mi swim, 56 mi bike, 13.1 mi run
21 March 2010

My 2010 Race Season "Kicked off" with the Gator Half Triathlon in Sarasota, Florida.

This race was selected as an early season "Check In" on my Winter Training Program! A half ironman distance race would give a great indication of where I am with my training... and based on my results, help decide where I want to go!

Details of the day to follow!

Race Goals:

* Stay Present in EVERY Moment
*** Do not think about what is next...
*** Do not think about what has happened...
*** Think about producing maximum effort right here and right now!
* Feel each pull of my swim stroke.
* Transition with "Urgency".
* Make "Perfect Circles" with my bike pedal stroke.
* Drink one bottle (32 oz) per hour on the bike.
* Run "Tall", "Relaxed" and according to plan.
* Stay on top of nutrition & hydration.
* Think "Positive Thoughts".
* Allow the day to unfold.

Fashion Report:

* Blue & White DeSoto "Onesie" (Uni-body Triathlon Racing Suit)
* Black "Dangley" Earrings
* Aero Dynamic Hair Cut for reduced wind and water drag
* USAT "John" Wetsuit - Sleeveless
* Trek Equinox 9 (E9) Triathlon/Time Trial Bike
* Front Carbon Race Wheel - ZIPP 303
* Rear Carbon Race Wheel - ZIPP 505 (Thank you Robbie!)
* Shimano Triathlon Bike Shoes with Look Pedal Cleats
* Nike White Mesh Ball Cap with decorative sun glasses resting on brim
* Brooks GTS 10 Running Shoes
* Nathan 2 - 10 oz Water bottle waist belt
* Garmin 310XT Wrist GPS Tracking and Timing System
* No socks!

Nutrition:

* Chocolate Ensure Race Morning (2 - 8oz bottles)
* 3 Endurolyte Capsules after the swim (Electrolyte's)
* Cytomax/Water Sip every 5 min on the bike
* 1 Endurolyte capsule every 20 min on the bike
* Snickers bar for lunch (Mile 40 on the bike)
* Cytomax/Water every mile on the run
* 1 Endurolyte every 20 min on the run
* Chocolate Mile Post Race!!!

Short:

FEMALE AGE GROUP: 40 - 44 - 3rd Place

Total: 6:51:42

1.2 mi swim: 36:28 - Avg Pace 1:44/100M
T1: 1:20
56 mi bike: 3:39:27 - Avg Pace 15.31 MPH
T2: 2:08
13.1 mi run: 2:32:21 - Avg Pace 11:37.79 Min/Mile

Thoughts:

Swim: ...was that the race start??? Crap! YES, it WAS!! Man I feel smooth in the water! Wait, was that a Gator??? !!!

T1: Off with your wetsuit! Quickly, quickly... I gotta get the heck out of here!!! Go! Go! Go! Go!!!!!

Bike: Spin and Grin!!! Drink, drink, drink!!! Can you go *any* faster in this moment??? No! -- Darn Wind!!! Sip, Sip, Sip!!! Round, Round, Round Circles! Snickers Satisfies! Oh there's Robbie! "Go Robbie!!!" Unclip! Unclip!!! STOP!!!!!

T2: Now where did I put my running shoes again??? !!! Quickly!!! I gotta get out of here! Go! Go! Go! Go!!!!

Run: Oh my God I am actually running!!! Plan your work and work your plan! Stay in the zone! "Relax, take your time!"

Total: I just went sub-7:00 on this Half Ironman Distance Triathlon! I can do ANYTHING!!!

Long:

1.2 Mile Open Water Swim: 2 Loops
Link: http://www.mapmyrun.com/run/united-states/fl/sarasota/814895093

Swim Start was delayed... not sure by how much... but I entered the water about 15 min before the posted race start. The buoy's are usually in the water by now, however, they were still being positioned!

The water temperature was said to be in the mid to upper 60's (Fahrenheit), but it seemed reasonably warm compared to the cool morning air temperature.

I don't know what I was expecting being in Florida where the beaches are lined with "Sugar White Sand"... but I noticed that I couldn't see a thing when I tried to look around in the lake. The water was quite dark and murky. After a moment of disappointment, I decided that it was probably better that I not know exactly what else was swimming in the lake with me!!!

The Swim was two counter clock-wise square loops around the lake... and luck for me, there were no sign of Gators so far!

The swim was a mass start, so all competitors, male and female, would take off together. There were less than 200 athletes participating in the event, so the size of the wave seemed a "Normal" in comparison to the large production triathlon events that I have participated in in the past!

Initially, there was some confusion about where to line up for the swim start, then the athletes were directed to swim toward the buoy that was located behind us. -- The mass of swimmers swam about fifty meters toward our newly designated deep water starting position.

As we waited, I looked around at all of the neoprene clad racers in their latex swim caps... I heard something that sounded like a weak and distant horn... then I noticed the front line of the swimmers take off!

"Was that the Race Start?" I asked myself... Ready or Not, the race had started!!

Arms and legs flailed about! In spite of my determination to hold my position, a few swimmers managed to swim over me!

After the initial two-hundred meter sprint, I tried to settle into a pace I thought I could hold for the remaining distance. I was careful to sight the buoy's so that I would swim in the straightest line possible as I made my way around the swim course.

There were the usual "Spastic Swimmers"... one guy in particular attempted to swim over me. I kicked my feet and flailed my own arms in self defense! He backed off and found a different path to get around.

I had passed the first buoy and rounded the second... heading down on the straight toward the third! I chased a woman with blue strapped goggles! "Close the gap!" I thought to myself... and while it felt like I was speeding up, she held her distance.

I focused on feeling the pull of each stroke... pushing the water with my hands... it was a great feeling! I felt so strong and my goals for the swim were so clear! Pull fast and hard!

As I started the second loop, the swimmers seemed to have settled into their rhythm and pace... we seemed to be more evenly spaced and significantly less congested!

Long and strong were my strokes... much more stretched out than I was when we first started... I tried to sprint the last two segments of the swim... I had plenty of energy reserve! So I proceeded to pull hard and fast, holding back nothing!

Finally, I arrived at the exit point... I swam until my hands hit the bottom of the shallow water. I reluctantly stood up and climbed out of the lake!

It really is too bad that swimming is the "shortest" leg of the Triathlon. While I had no idea how fast I had swum, I felt good about my efforts in the water! ...and, that, my friends, set the tone of the day!

T1: Transition from Swim to Bike

Usually the "Swim Finish" mat is at least 200M from the shore line... but this time the Swim Finish was so very close! I was less than 10 steps from the Timing mat after climbing out of the lake!

My timing chip rested lightly against my right ankle... it's job was to record my splits every time I crossed the timing mat! So with a few strides I heard my favorite electronic sound... that being the timing mat recording the end of my swim!

I ran toward my bike while wiggling out of my wetsuit! "Go, Go, Go, Go!" I thought to myself! Must have fast transition time!!

Bike Helmet! Bike Glasses! Bike Shoes! Bike! Get across the timing mat and onto the road!!

I ran lifting my bike in the air... shoes on feet and helmet on head! It seemed like forever to get to the "Bike Mount" line!

I was carrying my bike to protect the snazzy Zipp 303/505 Carbon Race Wheels from touching the decorative crushed shell pathway... but I resorted to rolling the bike through the grassy area being careful not to slip in my new Shimano Tri Cycling Shoes with Look style cleats!

Finally the "Bike Mount" line! Clip In and GO! 56 miles ahead!

56 Mile Road Bike: 1 Loop
Link: http://www.mapmyrun.com/ride/united-states/fl/sarasota/709572688

We had driven the bike course just the day before, so I was prepared to face the initial two miles of construction, narrow lanes and cars! I was careful to ride in the middle of the street to avoid the extra sandy edges of the road.

The roads were not closed to traffic, however there were police men guarding the intersections to allow the bike traffic right-of-way.

The course was described as being "Pancake Flat" and for the most part this was true to form. The bike course took the riders through the back country roads of Sarasota. The roads were lined with "Weeping Willow" type trees and cow pastures. I
especially enjoyed the Orange Tree Orchard. It was quite beautiful to leave the city and get lost in the country side... winding around Myakka State Park and back to our starting point.

What I wasn't prepared for was the FIERCE Wind and rain! The winds started just after mile ten. My speed was reduced to single digits by the headwind and I felt my first wave of discouragement.

"Just focus! All of the riders are facing the wind! Just do your best and do NOT give up!"

That was the best self talk I could muster... so I focused on making "Round Circles" with my pedal stroke and pressed onward.

If the wind wasn't enough to contend with, it had also started to rain! "Rain, rain, go away... come again another day!"

I thought for sure that I would get cold... ice cold... but I didn't. I kept my focus on sipping my sports drink every five minutes, keeping my pedal stroke strong and proper.

Occasionally I would ask myself if I could go any faster... many times the answer was, "No!" So round and round my pedal went... looking forward to "Lunch Time!"

So many people told me to have a good time! "Enjoy the race!" "Have Fun!" So I thought to myself, "What would really be fun to do during the race..." and I decided to have a "Snickers" candy bar for "Lunch!" !!!!!!!!!!

Mile 40 was my "Secret Lunch Stop"!!! So I bribed myself to stay focused and get to Mile 40. I counted down mile by mile and felt a huge smile come across my face when my distance meter rolled to "40"!!!

I retrieved the Snickers from my Bento Box and proceeded to have lunch!!! It was the BEST Snickers Bar I have EVER HAD EVER!!! I enjoyed the chocolate covered nougat, peanuts and caramel bar soooo much!!! -- No, not high tech triathlon nutrition, but boy, it made me happy and THAT was worth something!

Next thoughts were to GET HOME! Home being back to the transition area! I really had no idea how long I had been on the course. The wind would come then subside... the rain would visit too... down pouring then stopping... off and on the weather patterns persisted. My only goal now was to go as hard as I can, for as long as I can! And that I did!

I hammered the last six miles of the course... the road was nice and flat and the wind had subsided. I had finally turned onto a road I was familiar with and I was quite sure of my distance back to transition.

I caught a glimpse of Robbie finishing his run leg!! "Go ROBBIE!!!" I yelled to him!!! I was sure Susie was near by, but I didn't hear her yell... (Sorry Susie!) It is always great to see my Iron-Mates!

I managed to get my left shoe unclipped... I had a tough go at it a bit earlier in the race during one of the mighty wind gusts. I touched the breaks lightly... being careful not to jerk the bike or damage the borrowed carbon wheels. My bike eventually came to a stop, and I dismounted and ran toward the timing mat to mark the end of my bike ride!

Fifty-six miles down, thirteen to go!

T2: Bike to Run Transition
I trotted to my transition area... and my biggest dilemma was "Socks or No Socks"! I felt like this was a million dollar question and the clock was ticking as I contemplated the answer!

"What the heck!" I thought to myself... "No Socks!" So I put on my Nathan Fuel Belt, Nike Ball Cap with decorative sun glasses, running shoes, no socks, and ran toward the run start!

13.1 Mile Road Run: 2 Loops
Link: http://www.mapmyrun.com/run/united-states/fl/sarasota/205684970

Now the run was going to tell the story! At this point I don't remember if it was raining or sunny, windy or still because I was in the ZONE!!! My only focus was to execute the run as I had practiced it! One foot in front of the other!

I did not think about the whole 13.1 miles that lied ahead. That would have been overwhelming... instead I kept my thoughts very present... maximizing every single movement... checking my body posture and relaxing as much as one can relax when running after swimming 1.2 miles and biking 56 miles!

My Iron-mates had finished their race already! Susie was the "First Female Finisher" with a smokin' 04:21:00! Robbie was the "First Male over 40" with a scorching 04:18:00! They cheered me on! "You're gonna SMASH IT!" I loved hearing those words! I actually had no idea what my elapsed time was and I decided to leave it that way for the remainder of the race!

So onward I went... one foot in front of the other! I was actually running! Fascinated by this feat I tried not to get ahead of myself because I still had quite a few miles to go. "Just stay present... and execute as practiced!"

The aids stations, stocked with water, Gatoraid and Power Gel, were spaced approximately one mile apart. I was carrying Cytomax powder in my Nathan's Fuel Belt which I mixed with water at the first aids station. I sipped from the 10oz bottles as I needed to.

There were actually people around me! So I ran next to this guy for a while. He was fading and I actually passed him!!!!!!!!!!! I focused ahead... trying to pick out my next target!

The weather was quite volatile. Winds and Rain were fierce at times... At one point, the rain was blowing sideways so hard I had to turn my face to avoid the sting of the rain drops! Other than that I can say I was completely oblivious to the weather conditions. My focus was on finishing come "Hell or High Water!"

I vaguely remember running past Mile Marker 5 the run was two loops, so it was nice to run on familiar road with familiar landmarks that told me I was fast approaching the half way point!

Robbie and Susie were packing their transition area... cheering me on as I passed and waved!!!

While I was soaked in rain and exhausted from the winds, I was smiling inside! There is NOTHING like "Planning your work, and Working your plan!" I knew that I was on task and that a final loop of the run course was the only thing that stood between me and the finish line!

The miles of the second loop washed away with the wind and rain. I trotted forward, excited to still have the energy and mental focus to run. I could feel the inside of my running shoes blistering my feet... but I only had 5K to go... "...don't stop now, just finish!"

So I ran through the many puddles of water to cool the hot spot on my feet... my nutrition and energy level were perfect for that point in the race. It was hard not to think of the finish, but I kept my thoughts present... "Right Here... Right Now!"

The transition area was in view now... the many people I had met earlier that morning cheered for me as I ran by! Robbie was snapping photos of my final race efforts!! The women I had run the first 10 miles with yelled, "You're Gonna Break Seven Hours!"

There is NOTHING that makes a person run faster than hearing they will break their own race goal time!!! So I ran with even more vigor! It was tricky to gauge how far it was to the finish line because you actually had to run past it to the corner of the block then back into the park area. It was a bit further than I had expected, but it didn't matter! I could see it!!! And I was still running!!! And the clock read 06:51:00!!!

What an amazing experience!!! Sub-7 hours!!! "Oh my God!!! Oh my God!!!" that was the only thing I could manage to say!!!

Thoughts:

What a great day for a Triathlon! In spite of the high winds and heavy rain, it had turned out to be a "Perfect Day"!!

What an amazing race effort! What amazing improvements I have made over my last Half Ironman distance triathlon! What a great reward for my training efforts!

It has been fascinating for me to see what is possible through consistent, specific, goal-oriented training. I am finally starting to believe that Anything really is Possible!

Big Fun in the Sun... SWIM, BIKE, RUN!!!

5430 Long Course - Half IM Distance - 70.3 (Boulder)

2009-08-09T18:21:00.000-07:00

5430 Long Course - Half Ironman Distance - 70.3 Date: August 9, 2009

Click Here: 5430 Long Course MuVee (Animated Photo Show)

On January 1st, at the stroke of midnight, the beginning of the New Year, the 5430 Triathlon Series opened for 2009. My credit card was ready! And as I logged on to the website to pay my entry fee, I knew that completing this series would fulfil my New Year's resolution.

I could barely contain myself! I was excited about having a year long goal! I was excited about the incentive it gave me to train through the wintery months. I was filled with purpose and direction, knowing that I would close my triathlon season in August with my "A" Race at the Boulder Reservoir!

The series consisted of the following:

* Sprint Triathlon (June )
* Olympic Triathlon (July)
* Half Ironman Distance Triathlon (August)

Each successive race doubling in distance from the one prior.

Time flies when you're having fun, and the Sprint and Olympic distance races have come and gone. It was now what I call, "Show Time"... the time when I have to "Go with what I've got!" I had imagined this day being a little different than it was. I wanted to be lighter in weight and stronger in endurance.

I deliberated about what to do, should I attempt this race or should I wait until next year, improve my fitness and try then.

A friend and fellow triathlete said, "Keep your eye on the prize!"... and I knew in that moment that I would go for it!

Based on my current fitness level and the challenge before me, I knew that I would NOT have a personal record (PR), but my goal was to finish, and that is what I set out to do!

Race Day:

I packed my bags according to my check list, a carefully crafted list of my nutrition and equipment for the day. I spent the entire summer building this list... correcting and perfecting it. There were many alterations, additions and subtractions as I learned what my body needed from the summer's many races and rehearsals. My nutrition was now dialed in to support the long journey ahead.

I decided to fuel with Endurolyte capsuels by Hammer and pre-mixed bottles of Cytomax Cool Citrus on the bike. I also carried a peanut butter and honey sandwich which I planned to eat during the second half of the bike before heading out on the run.

On the run I carried more Endurolyte capsules, Perpetum Powder, another Hammer Product, as well as baggies of Cytomax powder. The powder is light and easy to mix with the water at the aids stations. I had two 10 oz flasks on my Nathan's Fuel Belt that I wore around my waist.

My transition area was laid out for my maximum efficiency. The bags of powder and capsules tucked into the shoes of their respective sports. Each baggie containing the correct serving for that sport and distance. I felt as ready for the day... as ready as I could be. The hardest part behind me, and the day yet to unfold.

The air was cool and the sun had not yet luminated the sky. Other athletes buzzing around the transition area. I caught a quick glance at two time Ironman World Champion Chrissy Wellington. She was amazingly bright spirited and friendly. I watched her graciously greet and interact with the crowd. How wonderful it was to be in the presence of such athletic talent.

The competitors wondered down toward the swim start stopping only to wiggle into our wetsuits! Almost everyone covered in Black Neoprene. USAT Wetsuit Rule states that competitors may wear wetsuits if the water temperature is 78 degrees or lower. The pros lucked out with the water temperature being 73 degrees so they were allowed to wear wetsuits and enjoy the extra buoyancy offered by the thickness of their Neoprene!

The Swim: 45:07 Garmin Swim Stats

The swim start is always preceeded by the National Anthem. You could almost hear a pin drop on the sandy beach of the Boulder Reservoir. We all stood facing the American Flag that waved on the dock just past the shore line. A swarm of beautiful white birds marked the end of the song and complimented the cheers that burst through the crowd!!

The Professionals went off at 6:30am! I enjoyed watching the splash from the rapid arms and strong kicks! The sun was not as blinding as it has been in the past as they headed out on the single counter-clockwise loop of 1.2 miles.

I was in Wave 6, which was scheduled to start at 6:55am. Waves were sent off five minutes apart, so the twenty-five minutes went quickly and before I knew it, the air horn went off and I was headed out for a very very long day!

The water was chruning with arms and legs. I usually do not think of swimming as a "Contact Sport" but there was plenty of contact today. Just as I began to settle in to a long and strong stroke, my chin caught the heal of a spastic breast-stroker who had switched from freestyle to get his bearings. I was not hurt, just stunned... so I continued my swim in spite of feeling a little more rattled than I was at first.

Swimmers were everywhere. I tried to make my way through those I could pass. Others seemed to occupy the path and direction that I wanted to travel in. Before I got to the first turn around, the wave behind me had caught up and were proceeding to pass.

I consider myself a strong swimmer, however, I was swum over quite a bit today! There was no break... just stroke for stroke body contact! I had to kick and pull hard just to mark my own space. It felt like a fight for more than three quarters of the way. Finally, just a few meters from shore it thinned out. The swimming frinzey was almost over! I reached the shore in 43 minutes and after running up through the sand, I managed to "mat" my swim time at 45:07.

T1: 6:29

As I ran into the transition area, I was not sure if I should run toward my bike or toward the "Port-a-potty". All of the pre-race hydration efforts were taking their toll. I was trying to access whether I could bike for four hours "under these conditions" or if I should take a few minutes to "go".

I went to my bike, took off my wetsuit, then made a mad dash to the port a potty!!! I know it cost a few extra minutes, but it was time well spent!

I had my bike and ran to the "Mount" line to board the E9!

The Bike: 4:19:24 Garmin Bike Stats

Loop 1:

I have practiced the ride up Hwy I-36 many times, and I rode it as I had rehearsed it. I paced myself to ride strong and steady on the climb, taking nutrition at pre-determined points. I had purchased a "Bento Box" the night before, so I was excited to have my Endurolyte capsuels directly in front of me instead of in the back pocket of my tri shirt.

I was careful opening the zip locked pouch to retrieve two capsuels... after I had them in hand I carefully reached for my water bottle. The E9 is very nimble and it responds to my every move. As a result, taking pills and drinking is much easier when one is stationary. I managed to maintain my balance and cadence while taking the Endurolytes and drinking Cytomax.

The weather was beautiful! The heavens graced us with light cloud coverage and a gentle breeze! "Thank you clouds!! Thank you breeze!!" I thought to myself as I made my way toward St. vrain. I enjoyed the mountainous view and country roads in spite of having ridden these roads so many times before. Today the ride was just as amazing as it has ever been.

I kept pace fairly well... working the down hills and pacing the up hills. My first loop was completed in 1:55:00 about five minutes slower than I estimated, but still not bad over all.

Loop 2:

I was on my second loop and reached St. Vrain a little early! I was excited because I had made up the five minutes I lost on my first loop. So down St. Vrain I went... pedaling at maximum cadance... "Stay aero" I thought to myself! Pedal, Pedal, Pedal!!! -- Round and round my legs went! "Weeeeeeeee!!" I always say this, either aloud or in my mind. I had a huge smile on my face and wind in my hair! It was a great day!

Then something happened... something was wrong... my wheels were not rolling correctly... I reluctantly slowed to inspect my tires and I found that my back tire was soft.

"No problem, just change it!" I tried to stay calm and positive about the obvious delay. I had never had a tire go flat during a race before. It was just a bummer to have lost the height of my momentum to a flat tire.

I shifted into my smaller front ring and I was already in the small rear sprocket. I gently moved the cogs away from the chain and the rear derailleur. "Take the Tire off," I had to talk my way through this step by step. It had been years since I changed a tire, especially a rear tire, but I knew how to do it.

I put the plastic tire leavers under the rim trying to break the seal and instead the tire leaver snapped in half. No problem, I had a second leaver. I tried it and had the same result. -- The leavers have been in my bag for years... and I have been so fortunate to have NEVER used them. They were old and brittle and under force they just snapped.

I continued to try to work the tire from the rim. The new tire held strong against my attempt to force it off. Several racers, including a few from CWW, rode past asking if we had everything we needed and I waved them to continue on. It was taking longer than I had hoped, but I thought with a little patience I could get the tire off.

An older man was riding by on his daily bike ride and he stopped to see if I needed any help. I asked if I could use his tire levers, and he abliged. So the "arguement" continued with my rear tire... and after much effort, finally, it was off!

I felt inside the rim to find nothing, then blew a little air into the spare tube to give it a little body before placing it on the rim. Another "arguement" proceeded when I tried to get the tire back on the rim without pinching the tube against the side wall.

Eventually I got the tire back on the rim and I prayed that the tube was not pinched. I proudly assempled my CO2 Cartridge and broke the seal, however I was tenative about putting the air into the tire in fear of the tube exploading due to too much air pressure. My awkward attempt at inflating the tire caused me to waste some of the CO2 in my cartridge, and as a result, I did not get enough air into the tube from the single cartridge. I asked the kind gentleman if he could also spare a C02 cartridge, and with that, I completed the inflation process.

I was nervous about riding on my recently repaired tire. The anxiety about the tire kept me from worrying about my bike split. I was more concerned about having a second flat with no spare tube and only half a C02 Cartridge. In that moment I was seventeen miles from the transition area and I had a Half Marathon waiting for me once I arrived.

The rest of my bike trip was uneventful. I tried not to think of the time it took to change the tire. I remember the sage advice I received from my friend and fellow triathlete, "Don't stop until you finish!" And that would be my moto for the day.

So I made my way back into the reservoir and rode to the dismount line "matting" a total bike time of 4:19:24.

T2: 4:57

So I ran my bike over to my transition area... removed my bike shoes and laced my running shoes.

I could hear the announcer congradulating those who were finishing. His booming voice seemed to pierce my heart. "They're finishing," I thought... tears filled my eyes... I tried not to allow myself to dwell on this for tooo long!

"Don't stop until you finish!"

... so many internal dialogs...

I came here to finish this race and that is what I was going to do! I knew it would take a minimum of three hours and thirty minutes to complete the remaining 13.1 miles that were left... so I grabbed my Fuel Belt and took my first step toward the 13.1 mile run finish.

The Run: 04:19:03 Garmin Run Stats

Loop 1:

By this time the sun was HOT! While it was not 103 degrees like it was the first time I ran this race in 2003, it was still respectfully hot.

The run leg in Boulder takes you around the back side of the Reservoir and offers the runner pure, exposed heat! There are no trees and no buildings to provide shade. The sun seemed to beamed relentlously against my back!

I trotted a little, then I was reduced to a walk. "Just finish!" I thought to myself... just finish.

On the dirt road that circles the Boulder Reservoir there were a stream of vehicles leaving the park. Many were racers that had already finished. "Keep it Going!" "Way to Go!" They rolled down their windows to share their support and encouragement! Some just held up their fists in solidarity... they all know what it takes to finish a race of that distance.

I trotted with a little more vigor, standing as poudly as I could in the face of the heat and the distance that lied before me. I carried in my heart what it meant to me to finish... and had resolved myself to finish the course, stopping only if I had to have medical attention.

The first water station was abandoned. But there was both water and ice! I filled my bottles and drank as much as I could before leaving the station. More cars and more words of encouragement! I felt stong now and was clear about "pressing onward".

"You're gonna make it, you're almost there!" Other runners offered their support thinking that this was my second loop. "Thanks, you too!" I said back omitting the explaination that I would have yet another 6 miles after they crossed the finish line.

To pass the time on the run course, I had planned to think of a special person in my life and pick someone different for each mile. So my thoughts were decided to somone who had touched my life and I thought about the many ways in which this came to be during the distance of that mile.

It was amazing how quickly the miles seemed to pass... as I crested into the next mile and left my thoughts of one person to embrace those of another... I noticed that I wanted to "linger in the thoughts of the previous mile... yet, I was grateful to know that I was somehow managing to progress through the very hot, very long race course.

Loop 2:

I had somehow managed to cover a little over six miles and was heading out on my second loop. At that point I was sure that I would make it, and I had accepted the fact that it would just take quite a bit longer than I had expected.

The heat was relentless! I did what I could to stay ahead of my hydration and nutrition needs. But when I hit mile nine, I wasn't sure how I would get to mile ten.

The guy working the aids station had brought cold sponges and water. I drank from the cup as if I had never tasted water before. My mile pace was slowing even further. "Just keep moving..." I thought to myself.

My mind was strong, but my body was weak... the sun was hot and I was tiring... I knew, from experience, to just keep moving. While it seems like forever, with each effort of "forward motion", I new that the finish line was that much closer.

I pressed onward... barely making it to mile ten. "A 5K... just a little over three miles to go," I bargined with myself. I had a bag of ice that I drapped around my neck to shield me from the sun.

The miles and the ice slowly melted away... I was now on the part of the Boulder course that I knew so well. I ran part of this course for the Olympic Distance Triathlon just a month ago. And I know the final 1.5 mile markers like the back of my hand. While I was wearing a borrowed Garmin 310 Wrist GPS, I knew exactly how far it was to to the finish line.

When I got to mile twelve, I knew I could make it. I was walking at this point, just grateful to still be moving on my own accord.

The side lines that were once lined with spectators was now empty... the remainders of the fishers shoot still standing... and a few very loyal friends were there to recieve me at the finish line!

I don't know who was happier, me or them! I managed to trot the last half mile. My legs heavy with fatigue. The announcer long gone yet I could hear someone announcing my name! "Carla Thompson, here she comes!" What a delightful sound! I picked up my pace as best I could and trotted toward the finish line. Barry and Jody Siff there to present me with my medal! I was the final finisher for the 5430 Long Course 2009!

Post Race Comments:

There are many reasons to choose endurance multi-sports... ...some come to display their Speed, Form and execution... ...others come to face their Precieved Limitations and Break Through them!

For me, this race is about "Perseverence" and "Clarity of Purpose! "Racing this way brings me face to face with my inner core... that very substance that I am made of! ... sometimes it's "Perfect" and sometimes "It ain't Pretty!" ...in either case, it's me... and this sport has taught me a lot about myself!

Big Fun in the Sun...

Swim, Bike, Run!!!

See you all next year for Ironman 70.3 Boulder 2010!!

5430 Long Course - Race Day Timeline

2009-08-07T07:52:00.000-07:00

Sunday Aug 9, 2009
Half Ironman Distance - 70.3 miles
(1.2mi Swim * 56mi Bike * Half Marathon-13.1mi Run)

Est. Time: 6:55am - Est. Finish Time: 3:15pm
Boulder Reservoir, Boulder, Colorado

Wave-6 - 00:00 - Time 6:55am - Athena Division

1.2 mi Swim - 00:50 - Time 7:45am

T1 - 00:05 - Time 7:50am

56 mi Bike
01:00 - Time 8:50am - @Hwy 36 & St.Vrain - Loop 1
01:50 - Time 9:40am - @Jay Rd & 51st
02:50 - Time 10:40pm - @Hwy 36 & St.Vrain - Loop 2
03:50 - Time 11:40pm - Transition Area

Bike Total - 03:50 - Time 11:40am

T2 - 00:05 - Time 11:45am

13.1mi Run (Avg 16 min/mile pace)
01:40 - Time 1:25pm - @Half Way Point - Loop 1
03:30 - Time 3:15pm - Finish Line!

Run Total - 03:30 - Time 3:15pm

Boulder Peak Olympic Triathlon (Boulder) 2009

2009-07-12T14:12:00.000-07:00

Boulder Peak Olympic Distance Triathlon
Sunday July 12, 2009

4:30am... I cruised down Hwy 36 headed to the Boulder Reservoir. I enjoyed the silhouette of the mountains to the West and the pastel orange colors as they traced the base of the skyline while the sun began to peak through toward the East.

It was a beautiful morning... air temperature a cool 66 degrees... I followed the red tail lights of the car in front of me... we were officially in the "Triathlon Rush Hour". Cars from all directions had bikes... fancy bikes with aero shifters. Occasionally I would glance at the driver of the car beside me... as our eyes locked we would gently nod in silent acknowledgment of each other's respect for the sport and courage to face the day.

I had been hydrating for three days prior and had packed my bags the night before. The time has come to face the Boulder Peak Olympic Distance Triathlon. 1500M Swim, 26 mi Bike up Old Stage/ Lee Hill, 15% Grade that is a six hundred foot elevation gain in two-thirds of a mile. And last, but not least, the final 10K/ 6.2 mi run. All done in the exposed heat of the hot, hot sun. Temperatures were expected to be in the ninety's!

My last successful completion of the Boulder Peak Oly Triathlon race was in 2004 <--click here to read 2004 story details!

Up until now, I have tried to hold on to the memory of my fitness level and athletic ability from 2004, however, a "Failed" 4 hour training session shattered ALL of those lingering thoughts.

So much has happened since 2004... so many years... so many pounds... The reality of my absence from consistent endurance training was beginning to reveal itself.

So five years later I stood here wondering...

Wondering what I had to bring to this day...
Wondering if this was somehow a mistake...
Wondering if I belonged on the "Tri Scene"...
...and more importantly Wondering if I could even finish!

Racing brings me face to face with my core beliefs...
...my core beliefs about myself and my abilities... and in this moment, I was face to face with wondering if I could complete these distances. And more so, what would it mean if I could not?

After some time in deep contemplation and after several conversations with my amazing coaches, I was left with the fact that I *LOVE* the sport of Triathlon and that I am in this sport for life! The reality of my training is that this is the first time since 2004 that I have been traning with any consistency and it *Just may take a little longer than one year* to re-establish the base milage and fitness levels that I once had. -- With this new perspective, I shifted my own expectations of myself for this race from my time based goals, to one of full participation and enjoyment.

There is so much to be grateful for...
There is so much joy in just being "In the Game"... and no, this would *NOT* be a Personal Record for my race effort, but after contemplation, I could now live with that. I know my fitness level will not be this way forever, so I faced my day by relishing in where I am "Right here, Right now" even if it is different than where I want to be.

Swim: 1500M - 00:37:31

So we all headed toward the shore line. Caps of all colors mixed together in the swim warm up area. I was zipped snugly in my new Blue Seventy Wetsuit! That suit fits like a glove! I relished in the fit as I entered the water.

I was trying something different in terms of gear. I usually race in a uni-body Tri suit, but I wanted to wear regular cycling shorts on the bike so I put those on over my tri shorts before putting on my wetsuit. While the cool water did enter the zipper, I felt like my body stayed mostly dry. My goggles had a perfect seal so I was ready to go!

"Go Carla!" a fellow swimmer yelled as Wave 4 corralled into the water awaiting our start! I felt fairly relaxed considering this was the first race I have ever swum without my heart rate monitor. I had planned to use my Garmin Wrist GPS for the bike and run, but I don't own the waterproof 310XT just yet but it's on the list!

"10 seconds" Barry, our race director said... I moved toward the inside or our counter clockwise swim and positioned myself toward the back of the swimming crowd. I took a moment to look out amongst the sea of Pink Caps... sun glaring straight ahead.

"GO!" ...splashing arms and legs... I jumped in on the tail of a kicker... We all headed blindly into the sun, it was impossible to sight!

My stroke was long and strong... I felt the water against my forearm on every single pull! I was relaxed... as relaxed as one can be swimming blindly into the sun at race pace. Occasionally I would raise my head to see if I could find anything that resembled a buoy, but no... I could see NOTHING!

"Just keep swimming," I thought to myself. I have raced enough to know that I would lose too many minutes if I stopped to get a better vantage on sighting... instead I opted for trusting that I was headed in the right general direction and any corrections that would need to be made would require less time than it would if I stopped to take a few breaststrokes for a better view now.

FINALLY a buoy! A nice big orange one! But where was the next? I thought I saw something just off to the right... I buried my head and pulled hard for a few more strokes... the faint and distant triangular shaped buoy slowly came into view. This one was Yellow and it marked the corner! "Left turn at the buoy," I thought to myself as I rounded the bend and headed toward the center of the lake!!

I got kicked in the mouth by someone's flutter... and I passed a few swimmers to avoid the consistant contact of their arms as they stroked. I could feel myself reaching... "Long and Strong". I was so very thrilled with the ability to feel my pull so clearly during an open water swim!!!

Finally I hit the final turn and headed toward the next buoy... I could not see the finishers arch, but I did see the next buoy. -- A guy from the wave behind me swam over top of me! I swallowed a bit of water, the a tiny bit went up my nose...I shook off the incident and soon found my own hand hitting sand!

I stood up and ran up the sand and through the crowd toward the Swim Finish mat! I swear it was at least a quarter mile! I relished in the feeling that I had a great swim... it was based on how I felt, not my swim spilt. At the time I had no idea that the swim distance was a little more than 1500M and had I worn my watch my split would have appeared to be "Slow".

T1: 00:06:00

Usually in T1 I go about the business of removing my wetsuit and getting on my bike shoes, but I had "other business" to take care of. So instead of heading to my bike, I headed toward the port-a-potty!!!!! Usually I go once before the race then that's it until I finish... but I have been hydrating so much that I just couldn't hold it, so I had to make a "pit stop" before heading out on my bike leg!!!

Shoes on, helmet on... "Shot Blocks" uniformly placed on the frame of my bike for convenient consumption later.

Note: Shot block are a "Gummy bear" like electrolyte replenisher that one can take during athletic activities to help support and maintain one's energy levels.

A woman who racked her bike next to me simply sat the shot blocks on the bike frame and they seemed to hold so I borrowed that great idea and tried it myself!

Bike: 26 miles - 02:10:35 Avg Speed 12.0 MPH

I ran to the bike mount line and "Boarded the E9" for our two plus hour ride! While I tried to apply sun screen in the transition area, did not work, so I abandoned the thought of having any for the exposed bike ride.

I left the bike in a very low gear that would allow my "Swim legs" to ease into their new responsibility of pedaling. I laid in my arms in my aero bars and headed out of the reservoir and toward Hwy 36.

Now many would say that the bike ride to Hwy 36 is "Flat" but my sensitive legs tell me that there is a steady climb from the Boulder Reservoir to Lee Hill Road. My cadence was less than optimal, but that is what I expected it to be based on my previous attempts on this bike course. So I softened my thoughts about "Cadence efficiency" and pedaled to the best of my present ability toward "The Beast"!

Climbing "The Beast":

In the very distant past I have made it up Old Stage Hill without walking ... but today I actually went into it with a "Walking Plan" in place. There were two spots on the hill that were "Designated Walking Spots" where I had planned to get off and walk. I got to the first one... just below the Old Stage Intersection. I ran with my bike to a location just above that steep section of the hill and got back on my bike for the second riding segment.

Neighbors were out in their drive ways ringing cow bells and clapping. Triathletes will do almost anything when they hear a cow bell! So, I climbed and climbed to the best of my present ability and I got to my second stop. I unclipped and walked a bit more to a flatter section... clipped in and that was it! The end of the "Walk Zones!" From here, it was "Mailboxes" or "Bust!"

Note: The Mailboxes would mark the official end of the climb and the beginning of the "Sweet, sweet, descent" back to Hwy 36!

FINALLY, Mailboxes!!! I was more tired than I had hoped. But I managed to get there and I just had to keep going! -- A friendly volunteer reminded me of the "Speed Zone" that was just ahead. On the race course there is a six-tenths of a mile section that was monitored by a police man with a radar gun. Cyclists were not allowed to exceed 35 MPH, the posted speed limit. I, personally, thought the policeman should have the speed gun on the climb! Some of those guys were going pretty fast up the hill!! That would have leveled the playing field for someone like me who counts on maximum speed on the down hill portion to increase my average bike pace!

Well, I made it through the "Speed Trap" successfully, avoided the "Bear", who has been known to cross the road and be an obstacle to cyclists. I crossed on to Hwy 36 and headed down Nelson road.

Now Nelson road is also a down hill, so I pedaled at maximum cadence and made myself as aero as possible! "Weeeeeeeeeee!!!" I thought to myself as I descended at high speed! I found myself at the base of the hill all to quickly and turned right on to 63rd which was more of a "Roller" than flat.

I used a little power on 63rd... pushing the up hill sections and working the down hill... I "Powered up" one too many times and tuckered myself out. I backed off of my "aggressive cycling plan" to catch my breath. "The Diagonal/ Hwy 119" seemed further than usual that day, but I eventually made it and had one final stretch of the bike to complete before heading "Home".

I eventually got the Vetenary building, then the Firehouse, then 51st. -- I did a reasonable job staying in the present moment. A few times my thoughts got ahead of me and I felt the overwhelm of thinking about a 6.2 mile run. But I kept coming back to the present moment... trying to find something to enjoy and reminding myself to "cross the "Running Bridge" when I come to it".

T2: 00:03:00

I finally matted my bike finish. I could hear Ellen, my first triathlon coach, yelling my name in the distant. It is amazing how easy it is to distinguish the voice of someone you know in a crowd of people! Such an amazing feeling... such an amazing experience.

I tried to distract myself from the task that lied ahead. 6.2 mile run... I wasn't sure how I would do it, but all I needed to do was start. So I strapped on my fuel belt which carried an hour's worth of Perpetum power in case I needed to fuel and an empty flask that I would fill at the water station to carry with me to drink "mid-mile".

Off I was to run!

Run: 6.2 miles - 01:37:34 Avg Pace 15:45mm

My legs moved rather well off the bike. I trotted past the many spectators standing against the finish line railing. The professional men were just about to finish up their races. I could year Yoli yelling, "I will be here for you when you finish!" I felt myself about to tear up... "I would finish" I thought... it was the first time that day I allowed my thoughts to jump ahead.... while my pace is slow, my body is use to running for very long periods of time... and I was sure that I could trot out six miles.

So I found my pace... and focused on cheering others on as they were headed to the finish line! I was grateful for the cloud coverage... I'm sure the temps would have been 5 - 10 degrees hotter without their shade. Even still it was very warm. The brim of my white cap pulled snugly against my head, I trotted onward!

I am so familiar with this race course that I barely need markings to know how far I have gone. And with my trusty wrist GPS I didn't have to guess on my half mile markers either!

"Jingle by Jingle" I inched my way around the race course... seeing team mates from the two Triathlon clubs I am connected to. Strangers were offering their words of support... "Nice work 166" someone yelled... I perked up my run form and ran with a little more effort because of it! "Go CWW!" was exchanged a lot! So many friendly faces and words of support and encouragement! I finally reached the turn around cone where the volunteer was holding the "Tree" yoga pose!

"I'm so happy to see you" I said to her... "I'm happy to see you too!" Of course we didn't know each other... but it was fun to exchange pleasantries as I trotted around the cones and headed "home"!!!

My miles passed quickly for me in spite of the splits my Wrist GPS read. I felt good all considered. No leg cramping... no low grade headache from heat exhaustion! -- I allowed "Station 1" to splash me with water! I think they enjoyed it as much as I did!

I relished in each foot strike... knowing the stretch of the reservoir's path almost by heart.

Up the slight grade of gravel, then down toward the fans which still stood lining the finish! About four tenths of a mile to go... a little longer than I could sprint, but close enough for me to hear the announcer!!

"C A R L A !!!!!!!" One of my favorite sounds!! I could hear my friend yelling!! I felt the smile sneak across my face!!! At that point, I started to well up with tears... I was sure I would finish and I felt great!!

I saw my co-workers on the side... my coaches, both past and present... my friends... those I just met in the transition area and those I have known for years! I ran close to the side to touch their hands as they extended in effort of cheering me on!

I picked up my pace for the vanity sprint through the finishers shoot!!

"Carla Thompson from Highlands Ranch!!" the big voice said as I crossed the mat!

"Well done," I thought to myself... "you did it!! You won!"

Total Time: 4:34:38

Big Fun in the Sun...
... Swim, Bike, Run!!!

A Poetic Recap of Swimming in the Pond

2009-07-01T12:54:00.000-07:00

Traffic was thick, dark clouds, they were looming...
...I feared the bright lightening and loud thunder booming!

But just as I parked in the lot at the pond...
...the sun came right out, the clouds, they were gone!

I suited right up, in black neoprene...
...swim goggles, bright cap, so I could be seen!

I scanned the whole shore... I looked up and down!
Where is the ~DM~??? No where to be found!!!

I entered the water, unsure of my distance...
...Orlinda was there and offered assistance!

"Let's swim all the way, I'll lead and you trail"
I quickly agreed, that's not a hard sale!

So off we went, heading to the sand bar...
...still scanning for gold, I looked near and far!

I saw "Brownie's family" and then went my thoughts...
...mid pond I could swear that I felt huge rain drops!

My body it strickened.... anxiety and fear!
"Keep swimming Carla, the shore is so near!"

Stroke after stroke, I tried not to fight...
Orlinda's bright cap I could no longer sight!

A large group of swimmers, they gathered near land...
...I finally arrived and stood there in the sand...

I scaned the whole lake looking for ~The DM~...
...and up popped a face, Oh My God, it was him!!!

He lifted his goggled, and smiled ear to ear!!!
"How is everyone? It's my second time here!"

I relaxed the first time that day on the lake...
His presence, it comforts... make no mistake!

So off we all went, headed toward the tall trees...
...I saw Brownie's family swim close to my knees!

More settled now, I found a nice pace...
My stroke it was smooth, and now I could race!

The shore, it came quickly! What a great swim!
And how awesome it was to see ~The DM!~

5430 Sprint Distance Tri (Boulder) 2009

2009-06-21T10:10:00.000-07:00

Boulder, CO
Date: Sunday June 21, 2009
1 of 3 in the 5430 Series

Roof Mounted Bike Racks... Hitch Mounted Bike Racks... The silhouette of Time Trial/Triathlon Style Gear shifters were my view as I watched the many cars in front of me...

...the air temperature was 53 degrees ...the time was 4:45am as I left Highlands Ranch, CO in route to my first triathlon of the season: 5430 Sprint in Boulder, CO!

Sprint Distances today:

Swim: 750M
Bike: 17 miles
Run: 3.1 Miles

Relative to traditional Sprint Distance races, this swim is a little shorter, the bike a little longer and the run the normal distance 5K!

Perfect weather for a Triathlon! Sun was bright and air relatively cool... I set up my transition area for Wave 10: Men 60+; Women 50+; Athena

I raced Athena, the weight class category for Triathlon Events. Women racing in this category must weigh over 150lbs.

My wave was scheduled to start at 8:15am, the final wave of this Sprint event. I had ample time to get oriented to the water and check my goggles for proper seal. All was well! I was ready to go! And this time I would remember to start my watch since I had forgotten to do this just two weeks ago during our race rehearsal.

Barry Siff, the race director and our announcer gave the ten second warning and then we were off!!

** The Swim **

Swim: 00:17:14.6
Run to Mat: 00:01:22.3
Total: 00:18:42.0

I was positioned to swim the Clock-wise course starting "Center/Back". I wanted to position myself in line with the buoy's because it was difficult to see them in the sun glare. I also wanted to position myself toward the back to avoid aggressive swimmers who might swim over me.

When I swim, I naturally breathe to my left and I often find it slightly more challenging to swim and sight to my right but that was the course "on tap" for today. The game plan was to swim strong to the first turn, settle in, then "Head down and pull hard!"

The water was calm today... no winds... no white caps... just me against the water... I gracefully glided through the flailing arms and legs as we swam into the sun.

Approximately 200M from the swim start I felt disoriented. I could not see the first buoy and I lost some time as I stopped swimming to tread water long enough to sight which direction I should be heading.

Finally I found the buoy! It seemed to take forever to see it... however, I felt better about being able to see my actual target rather than following the other swimmers that seemed to arbitrarily navigate their path of travel.

The adrenaline of the race rushed through my veins... "...just settle in..." I thought to myself... I usually realax soon after I reach the first buoy, but today was a little different. I had reached the first buoy... then the second... I turned and headed toward the third... unfortunately I could not relax... could not find the rhythm that I know I can have in the open water... fourth buoy was on my right... and the finishers arch just ahead! So about 200M from shore, I felt myself begin to relax. I relaxed long enough to remember to pull hard, keep my head down and to streamline my legs.

Next thing I knew, my hands were hitting sand and it was time to stand up and run to the swim finish mat just up the sandy hill. 00:17:14.6 was the elapsed time to the shore, and 00:18:42.0 would be logged as my swim split which included my run from the shore to the mat.

One leg down, two to go!

** T1: Transition from Swim to Bike - 00:03:33.1 **

I tip toed through the transition area... the ground course on my feet. I found my bike and began the sequence of removing my wetsuit. I balanced myself as I put dry socks on my wet feet... first one, then the other. Shoes on and shoe straps velcro’d. Transition went flawlessly! No strange kinks in my socks or sand between my toes... Helmet on and buckled, Glasses on, bike in hand and ready to go! I trotted toward Bike start and Mount Line! We're off!

Bike: 1:11.4 - Avg Speed 13.5 MPH (Max Speed: 37.2)

My legs felt good out of the swim and on to the bike. My E9 was in a low spinning gear! I managed to get clipped in and headed out of the Res' toward 51st street! Bike leg underway.

While the course is relatively flat, I am sensitive to the slightest incline... so I felt myself laboring along Hwy 36 as I made my way to Neva Road.

Now Neva Road is my cycling fantasy as it is a curvy down hill stretch! I hit top speed of 37.2 MPH, exceeding the posted speed limit! I whizzed by several cyclists that passed me on the gentle climb of Hwy 36 and I rode out of the saddle to the top of the roller that followed the down hill! Weeeeeeeeeeee!!! I was definitely in my zone here!

My legs spun at a fantasy cadence... 'round and 'round they went! My arms lay gently in my aero bars... the derailleur lead as my bike chain danced across my rear sprockets... my head was relaxed and eyes were forward! -- I just love the gentle down grade slope on that back road... I cornered like a pro as I turned from Neva Rd on to 63rd... maintaining top speed. I reeled in two more cyclists on my way to the Diagonal.

On the home stretch, back into the Res'... the photographer snapped my photo just after the hill climb! 17.2 Miles Done! Lap Time: 01:11.40.0 - 13.5 MPH Average Speed!

Two legs done, and one to go!

** T2: Transition from Bike to Run - 00:02:55.9 **

I found my transition area easily in the many rows of racked bikes... Helmet off... visor on... cycling shoes off... running shoes on... Wrist GPS switched to running mode! Final leg awaits... ready to go!

Run: 49:27 - Avg pace 15:58

I ran parallel with the Finishers shoot... I was cheered on by many present and past team mates from CWW as well as Colorado Athletic Club! My pace was a stellar 00:11:20 which is super fast for me. I was excited that my legs wanted to move that fast... and I was hopeful to meet or exceed my race goals for my run!

Well the fantasy pace was short lived... the sun was high in the sky and the toll of my day's efforts descended upon me. My pace slowed to it's normal 14+ minute mile... which is ok... I kept a supportive mental attitude as I labored to reach the half mile point.

When I run, I love to greet and encourage those who are one their way "Home"... "Way to go"... "Keep it Going" I shouted to the oncoming stream of traffic... trying desperately to distract myself from my slower than desired run pace. I trotted onward... finally reaching Mile Marker 1 my GPS displayed the 00:14:21.1 mile pace... not too bad... if I could just hold on.

I drank water from the aid station and tried to settle in for the next half mile to the turn around. It was a beautiful day... how wonderful to just be there... how wonderful to see friends that I only see at races... and how wonderful to be supported by so many friends who were also on the race course!!

Run Carla, Run! I thought to myself... my original slogan from my fund raising efforts of 2001! I had reached the turn around, "Thanked the Volunteers"... and was now heading "Home".

"Just hold on" I thought to myself... dropping to a walk every few steps... "Just keep moving"... I was tired... and had no energy to push any harder... so I walked on... running when I could and accepting fate when I could not.

Mile Marker 2 - 00:16:32.4... a tad disappointing... my race goal was to run sub-14 min miles... and this was far from it. "Win the mental game!" I thought to myself... so no negative thoughts... "...just finish up..." ...so I trotted forward!

I spotted my friend Carol who was on her way to the turn around... "Catch me" I yelled to her... and that she did. With three quarters of a mile to go, Carol had caught me... "Nice Work" I said as she passed me and I continued my own effort to get to the finish line. Somehow she slowed down or I speed up and I caught her at the half mile mark... we ran together for a bit... and just when we had a quarter mile to go... she picked up the pace... so I picked up my pace... it all seemed "in fun" yet a little early for the "Vanity Sprint Finish" that I always "save myself" for.

Well, the faster she went, the faster I went until we finally hit the top of the Finishers shoot and it was "ON!" She ran FLAT OUT and I ran FLAT OUT!! It was FINISH LINE or BUST!! I could not see where she was... how close or how far... I just ran with everything I had toward the Finish Line!

The announcer saw us dueling it out and announced our names over the loud speaker! The crowd roared in support of our competition! I snuck in a "Win" under the wire!!! She just behind me!

5430 Sprint DONE!!

Big Fun in the Sun!!!

Swim, Bike, Run!!!!!!!!!!!!

Mile Splits:
-----------
Mile 1 - 14:21.1
Mile 2 - 16:32.4
Mile 3 - 16:49.3

Total Triathlon Time: 2:26:20

(s.b.l.7.3.2..3.4)

Colfax Half Marathon (Denver) 2009

2009-05-17T19:44:00.000-07:00

Colfax Half Marathon

Denver, CO
Date: May 17, 2009
13.1 Miles

It was a beautiful morning... race start at 6:00am. My insulated bag carried my nutrition for the day:

Nutrimeal - A USANA Meal replacement breakfast I would drink one hour before race start.
Perpetum - Hammer product to fuel while on the race course
Endurox R4 - Post race recovery drink

My goal today was to do a "Nutrition Rehearsal!" I noticed after the Platte River Half Marathon that I did not consume enough calories while on the race course which left me feeling "slightly hung over" post-race. This time I wanted to increase my Perpetum intake and fuel at mile marker 5, 7, 9, and 11 to see if I could keep my energy levels more consistent and not "bonk" as soon as my race effort was complete.

So I mixed five scoops of Perpetum which was recommended to support a 2 hour race effort. Perpetum is mixed based on the athlete's body weight. Directions suggested 190+ lbs - up to 2.5 scoops/hour so my "Cocktail" contained five scoops of power and about 6 ounces of water.

I also use Endurolyte capsules, which is another Hammer product. I wanted to take 1 - 2 capsules per hour of race effort. So those were also tucked in my insulated bag.

Off to the race I went... leaving my home slightly later than I normally would for an "A" race. I had been sleep deprived for the greater part of the previous two weeks, so this was my best effort all considered.

I arrived in Park Hill a little after 5am... drove around endlessly to find parking and managed to make my way to the race start which seemed more than a mile away. What I did not realize at the time was that I forgot the Endurolyte capsules. Lucky for me the temperatures were fairly cool, otherwise I would have suffered much more for my mistake than I did.

There were six thousand competitors... all spread out in the general vicinity of the race start. Apparently there was a "Runners Starting Shoot" that we were supposed to be corralled into, however that part of the organization did not happen.

After the wheel chair start at 5:55am, we were off. It took over 5 minutes to get to the actual start line. There were so many people that a slow trot was all we could do but it thinned quickly and the road gave way to the many runners that scurried by.

I noticed myself enjoying this race because there were so many walkers! So, for the first time in many races, I had an opportunity to run past quite a few of the competitors! I visualized in my mind that I was an elite sprinter... picking off my competition as I dodged in and out of different racers. It was a wonderful mental boost as my actual mile pace was much slower than I had anticipated.

Nevertheless, I pressed onward... resolving to make this a "Nutrition Rehearsal" and not an actual foot race. -- The *NEW* goal was to be active and on my feet for three hours and see how the latest changes to my nutrition needs would fair at the end of the day!

I followed the crowds down Colfax Avenue... reminiscing about the Denver Half Marathon that I had completed two years ago... I was happy to be "in the game" today... happy to be alive and happy to enjoy the amazingly cool air. -- I trotted onward.

I reached the half way mark in 1.5 hours... my pace was reasonably on track for a 3 hour finish. I ran a 3:06 in the Platte River Half Marathon just a month ago, and would have been happy with a "repeat performance". However shortly there after the half way mark I felt "The Wall" descend upon me... my legs got heavy and my ability to move seemed to be lost.

...I was tired... completely tired... the series of "short nights" had finally caught up to me... so I respected my body's response and adjusted my effort to accommodate.

I trotted onward... a little slower now... a little more mindful of the twinges in my feet...

"New Shoes," I thought to myself, "...I need new shoes..." I approached the turn around and headed toward 17th street.

I managed to fuel at the appropriate mile markers... enjoying the fact that my energy level never depleted. The Perpetum was mixed smooth from my blender and my digestive track graciously accepted it's nourishment.

I clung to my wrist GPS... noticing every tenth of a mile... playing those mind games that break the mile down into tiny component parts... .25... .50... .75... then the delightful sound that indicated I had covered another "Mile"... Then the game started all over again...

Mile 10 finally came to pass... "5K" I thought to myself... "...just a 5K!"... I trotted onward.

The air was warming and the sun was gently resting on my back... I wore my unibody tri suit. I was comfortable in the light weight material and short sleeves and shorts. Had I worn much more and I would have been over dressed.

I was now in the vicinity of the drummers... their beat seemed to pull me toward City Park... "Will Run for Music" was a phrase that danced through my head... my pace quickened to the rhythm...

...I could hear the announcer in the distance... but could not see the finishers shoot... I trotted with more vigor... happy to know that I would finish.

I could finally see the timing mat... "the one thing" that would mark the end of my race...

I ran with as much of a sprint as I could muster... friends yelled my name from different directions... while part of my mind wondered who they were, the other part was fixated on the finish!

I crossed the timing mat and was immediately surrounded by volunteers who swarmed to take the timing chip from my ankle...

...I was then greeted by a volunteer bearing a finishers medal...

...I was done... 13.1 !!!

My nutrition adjustments seemed to work! I felt reasonably well "post-race" considering my extreme lack of sleep, cool air temperatures and the fact that I had not exerted myself to the degree that I will for my "A" Race.

I also managed to win the "Mental Game"... changing my mindset to think of my day's efforts as a "Nutrition Rehearsal" and nothing less than a "fully supported", wonderful training effort!

I gained so much confidence having completed my second Half Marathon for the year... having touched that distance yet again. I also learned that I want to incorporate more distance runs, even at low intensity. My hope is to break through "The Wall" that seems to settle in around mile ten.

All in all this is a great "Jump Off Point" to spring into the heart of my Triathlon Training Season!

Big Fun in the Sun.... ...Swim, Bike, ~ RUN ~ !!!

13.1 Mile Race Results:

(Lag time before crossing race start - 5:00)

Mile 1 - 13:59.77mm - 121bpm
Mile 2 - 15:03.63mm - 132bpm
Mile 3 - 15:08.49mm - 134bpm
Mile 4 - 14:49.95mm - 137bpm
Mile 5 - 14:20.57mm - 136bpm
Mile 6 - 14:47.69mm - 141bpm
Mile 7 - 15:00.63mm - 144bpm
Mile 8 - 15:11.58mm - 142bpm
Mile 9 - 15:35.80mm - 139bpm
Mile 10 - 16:15.63mm - 138bpm
Mile 11 - 16:45.18mm - 140bpm
Mile 12 - 16:59.92mm - 136bpm
Mile 13 - 17:48.71mm - 132bpm

Total: 3:30.22 - 15:53 mm pace

Spring Runoff 10M (Pueblo, CO) 2009

2009-03-08T15:00:00.000-07:00

Four o'clock is what my body thought when I woke to head toward Colorado Springs. Daylight savings time had begun and I had a race to attend, so I packed layers of clothing that I could shed as the day unfolded and the air temperature rose from below freezing to over fifty degrees.

At that time of day I always seem to question why racing was a good idea... the combination of feeling both nervous and tired is a tough combo to beat. I had to trust that somehow my body would wake up, my anxieties would calm and the day would turn out to be a delightful one.

My first stop would be Colorado Springs, CO, a one hour commute from where I live. The silhouettes of the mountains against the dark blue sky were amazing. I relished, yet again, in the amazement of living in such a beautiful state. My drive to "The Springs" was peaceful and reflective... I could hear myself think and felt comfortable in my own presence.

Once there I would meet Jen and Brent Wheeler-Buenger, fellow athletic enthusiasts, for a day on the trails. I transitioned to Jen and Brent's car seamlessly, packing my bags into their already full trunk. Our destination was Pueblo, CO, the home of the Spring Runoff ten mile run in the sun!

The time flew by as swiftly as the miles and we arrived on the racing grounds of Dutch Clark Stadium. Our race numbers were distributed at the stadium's box office which gave me the urge to be more of a spectator than a participant! I realized quickly that I would be on the field this time and not sitting in the stands.

The air felt bitterly cold when we left the warmth of the car and I debated what I should wear for race start. The hourly weather forecast assured that the temperatures would reach the low fifties, however the current air temperature was blocking my ability to imagine fifty degrees. -- We returned to the car to affix our race numbers to shirts and to make that final decision regarding what to wear for the duration of the race.

While it felt counter-intuitive to leave my pull over jacket in the car, I knew it would be best. After several hours of running and the air temperature rising running in a long sleeve jacket would certainly be too much. So out into the Cold, Cold World we went... Jen still draped in a fleece hat, gloves and a long sleeve shirt... me in my short sleeve top, no gloves and a ball cap.
People were gathering behind the race start line... some were stretching... others lightly jogging... I ran in place a bit... partially to keep warm and partially to orient my legs toward moving.

The gun went off and the race began. We all started together regardless of the distance we were planning to complete. The mass of people slowly began to move. I followed the person in front of me uncertain of which direction we were ultimately heading.

There is a tendency to run really fast at the start of a race. There is so much adrenaline... so much excitement, but I know that I must resist this urge and simply run my pace. Ten miles is a long way and I need to run "Steady State" rather than sprinting the first few miles and "Burning Out".

My goal for this race was to shave thirty seconds off of each mile split. This goal was inspired by an interview I listened to on CompetitorRadio.com. Mark Allen, a six time Ironman Triathlon champion shared his experience during his final attempt to win. At the beginning of his run leg, a twenty-six point two mile run, he learned that the lead runner was thirteen minutes ahead of him. That meant that he would have to shave a minimum of thirty seconds off of his already fast mile split to catch the first place runner. --While I have yet to attempt an Ironman distance triathlon I was deeply inspired by his physical and mental effort to do this, so I made it my goal for the day.

My splits were amazing... I was grateful for the downhill grade that supported my intensions. Many sub-thirteen min miles were reflected back to me by my Garmin Wrist GPS. The sun sat high in the sky and the air temperature was much more tolerable now. It was a great day!

At mile marker 1.5 the 5K (3.1 mile) runners headed toward the finish line. The 10K and 10 mile runners continued on. I had a few "rabbits" to chase. I watched a man and woman play "leap frog", one passing the other for a while then the other catching up and passing. I watched the entertainment from behind. I spent time running next to another woman whom, to my disappointment, turned off at mile marker 5. Apparently she was doing the 10K (6.2 mile) run and not the 10 mile. I was now all alone.

Relatively speaking I was running very well for myself. I felt good and my pace was steady and consistent. My splits were under the 13:30mm pace that I set as my goal for the day yet I found my inner voices being critical about my place. I was the final runner for the ten mile race... no one behind me and no one visibly in front of me.

I was heading toward mile marker 6 and I felt my body get heavy..."No!" I thought to myself, "... you can do this!" So I tried to "settle in"... focusing on my pace and remembering that I am actually running faster than I have for a 10 mile effort in years!

I was greeted by a man on a bike. While we were running on a bike trail I thought it was odd to see a cyclist amongst us runners. He greeted me and asked how I was doing... "Great!" I responded... "My name is Mike," he said, "I will be riding with you to the finish! He was the race course "sweeper" to follow the final runner. He would occasionally stop to radio in to the race director our location. The water stations behind me could now shut down and the race director could be assured that I would arrive safely.

I ran and he talked. We learned that we were both triathletes and were scheduled to participate in several of the same races. It was nice to have the company and great to keep pace with a bike. -- I trotted along... maintaining as close to a thirteen thirty pace for the remaining four miles as my body could muster.

After the final climb up to Dutch Clark Stadium I had a 200 meter run on the race track that fed into the finish line. To my surprise there was a stadium full of people. All clapping and cheering for me! So I ran, "Steady State" toward the finish... my eyes welled with tears... I managed to pick up the pace for the final 100 meters... a group of children who had just finished their 100 meter run surrounded the finishers shoot. The announcer called out, "Carla Thompson from Highlands Ranch"... the kids and the crowd cheered.

I was stopped by the race volunteers who needed to retrieve the tag from the bottom of my race number. My friend Jen came to greet me at the finish! She was so excited about my time! She, being a gifted runner, knew what it took to run faster than my predicted pace. We celebrated!!

The woman from the 10K race came over to congratulate me. I was also greeted by the guy who ran just three minutes faster than myself. -- So many smiling faces and congratulatory salutations. It was amazing!

I felt great gratitude for the race directors effort to support the final finishers. It was a wonderful experience to be so well received!

This marks the completion of the Spring Runoff 10 Mile run 2009 in Pueblo, Colorado!!

Big Fun in the Sun, Swim, Bike, Run!!!

10 Mile Race Results:

Mile 1 - 12:24mm - 142bpm*
Mile 2 - 12:56mm - 144bpm*
Mile 3 - 13:28mm - 146bpm
Mile 4 - 12:50mm - 151bpm*
Mile 5 - 12:49mm - 157bpm*
Mile 6 - 14:16mm - 150bpm
Mile 7 - 13:29mm - 151bpm
Mile 8 - 13:13mm - 153bpm
Mile 9 - 14:08mm - 151bpm
Mile 10 - 13:32mm - 157bpm

* - Sub-13 min mile (mm) pace

Total Time: 2:14:32 - Avg mile pace: 13:27mm

Snowman Stampede 10M (Denver) 2009

2009-02-21T18:46:00.000-08:00

The air temperature was 24 degrees as I drove into Chatfield State Park. A stream of cars entered the Swim Beach parking lot filled with runners of all ages and abilities. The Snowman Stampede offers a five and ten mile running option. I registered for the ten mile. I managed to brave the cold just long enough to pick up my race number and timing chip then I retreated to the warmth of my car.

The confidence of my previous runs filled me. I have been adding one mile per week since the Frosty Frozen Five Mile race in January. Just last week I completed a nine mile run so I felt ready and prepared to face the day. So today was a special day. Today I would run the distance of ten miles… a feat I had not achieved since 2005.

So I rumbled through my running bag to pick the ideal pull over for the current temperature. The race director predicted 45 degrees, but it was clearly less than 30 degrees. There were slight winds and open space, so I opted for my long sleeve “Team CWW” pull over to wear for my run. I also wore a fleece hat and fleece mittens. I wanted to preserve my core temperature by not allowing heat to escape from my extremities. -- I affixed my race number to the front of my pull over and off to the “Start” line I went!

There were quite a few runners on this wintery day. I jogged a bit to bring my heart rate up before race start. I emptied the gravel from my running shoes just before we were about to start. I moved toward the back of the line as the five mile and ten mile runners started together, then the air horn sounded and we began to run toward mile marker one!

My legs seemed to have a life of their own… they moved rather rapidly relative to the pace that I have run when I trained. I enjoyed the read outs from my wrist GPS… my first sub-thirteen min mile pace and the frequent alerts that rang out every half mile! I was so very excited… running next to many of the five milers… I enjoyed the company and camaraderie! It was amazing!

I was tapped on the back by my friend Roger! We occasionally share a lane at Masters Swimming on Tuesday/Thursday at Arapahoe Community College. He snapped a quick photo of us as he ran… it was great to connect… even if only for a minute!

I settled into my pace… no ipod, no mp3 player… just my foot strike, my heart beat and the many thoughts that filled my mind. Endurance multi-sport is my most sacred time to commune with the Universe and feel my connection to the Divine. While the surface mind may see distance running as arduous and physically demanding, the soul is excited to experience the sacred solitude. So mile after mile went by… the majority of the runners near me turned at mile 2.5 to head back toward their finish. I continued forward fueled by pure determination and desire.

My mind pondered many things… my thoughts tumbled over and over each other… occasionally I would notice the incline or decent of the road surface… the intensity of the sun or the coolness of the breeze. It was delightful in many ways… I trotted on feeling happy and strong. There were several women just ahead of me and several behind. I caught and passed one couple and held my position with the others. Before I knew it I was on the way “Home”. Home is how I lovingly refer to the finish line. My legs were tiring now… heavy from the steady pace and fatigued from the inclines. “You can do it” I thought to myself… noticing my mile pace increasing as the race began to take it’s toll on my body. “Just keep moving…” I trotted on… knowing that the finish line was just around the bend.

The delightful sound of my Garmin rang to indicate a half mile to go. I tried to pick up my pace with what energy I had left. It was physically difficult, yes, but the cheers and the music lifted me and I sprinted toward the finish line.

I was proud of myself and my life… so grateful to be “back in the game”... so grateful to commune with the running community and so grateful to be one step closer to my goals and dreams!

Big Fun in the Sun… Swim, Bike, Run!!!!

Pace Heart Rate
Mile 1 - 13:21mm - 138bpm
Mile 2 - 12:54mm - 151bpm
Mile 3 - 13:49mm - 155bpm
Mile 4 - 13:03mm - 156bpm
Mile 5 - 13:17mm - 158bpm
Mile 6 - 14:20mm - 159bpm
Mile 7 - 13:57mm - 159bpm
Mile 8 - 13:55mm - 158bpm
Mile 9 - 14:49mm - 156bpm
Mile 10 - 14:39mm - 157bpm

Total - 02:18:53 Avg Pace: 13:48 mm - Avg HR - 154 bpm

Rudolph's Revenge 5K (Denver) 2008

2008-12-20T21:23:00.000-08:00

Rudolph's Revenge 5K

December 20, 2008 - 10:00 AM

Chatfield State Park, Littleton, CO

The sun was bright and the air temperature a crisp seventeen degrees. I headed toward Chatfield Reservoir to participate in the first of the Winter Distance Running Series Race titled “Rudolph’s Revenge”.

Participants had an option to choose the 5K distance of 3.1 miles or the 10K distance of 6.2 miles. My goal for today was to complete the 5K distance in 45 min at a 15 min mile (15mm) pace.

As I drove down into the park and headed toward the swim beach, where race registration began, I was over come with a wave of nervousness and anxiety. It had been several years and close to seventy pounds since I had truly attempted to run.

Many questions raced through my mind…

What am I doing here?
Can I do this?
What if I take too long?

…the internal challenge of my race began.

My eyes filled with tears as I tried to sort through the many feelings that surfaced…
…the feelings of inadequacy and “not-enough-ness”…
…the judgments and criticism’s of my long lapse in training and weight loss efforts…
I tried to soften my words and be gentle with my thoughts about myself…

So through tear filled eyes I went to pick up my race number and timing chip... retreating to the warmth of my car to spare myself from the cold weather until we started.

I declined the “safety pins” they offered me in favor of using my race belt to hold my number. I strapped my timing chip around my left ankle.

I wore two watches…

1. My trusty Polar which gives me an accurate readout of my heart rate
2. My Garmin Wrist GPS to track my distance and “real time” mile pace.

I managed to smile for a pre-race photo and I wanted to warm up for five minutes before race start to give my heart rate a chance to prepare for the three mile run that lies ahead. So, out of the car and into the cold I went.

The paved roads were mostly dry with some patches of clear ice. I trotted carefully during my warm up watching my heart rate rise gently. -- Once I felt prepared to start, I filed in at the end of the line.

While I barely heard the “Start Race” signal, I followed the pack of runners that slowly started to move forward. Starting from the back of the pack it took some time to reach the “start line”. In some races this lag time is accounted for, but I don’t think it will be subtracted from my total race time today.

So off I went… glancing at my Garmin GPS system to check my mile pace… 13:20 mm… 12:30 mm… 15:15 mm ... the Garmin read out danced all over the place… eventually I stabilized the display my pace around 14:30 mm. That was realistic for me.

When I race, I play games with myself to pass the time… I pick someone in front of me and I think of ways to catch them. I run faster if they stop to walk… I match their stride and cadence… and I celebrate silently if I manage to accomplish my goal. I did this for mile one… secretly chasing a man that was in front of me… we ended up “leap frogging” with each other until mile two when he ran out of steam and I continued on.

The race was relatively flat with an occasional rise and fall. I enjoyed the moderate climbs and intermittent descents. The 10K racers continued onward while the 5K racers were able to turn around.

The course was an “out and back” that formed a very neat oval as our trail looped back just parallel to the first half of our travels.

The lead runners of each race were already headed toward the finish line. I shuffled along minding my Garmin mile pace read outs...

...one step closer to my fitness goals...
...one step closer to winning my mental battle...
...and one step closer to the finish line!

Mile 1… 2… 2.5… I was almost “home”… my legs felt heavy… like they wanted to stop. This was the second time that I had attempted to run continuously for more than two miles… I was sure I could finish… “just keep moving” I thought to myself.

Finally I rounded the bend and I could see the finish line! Volunteers were cheering us on… I picked up the pace for my “vanity sprint”… running gracefully across the timing mat!!

“All Done!” I thought to myself… you’re first 5K!

In all the excitement I had forgotten to start my Polar watch, so I didn’t get my “actual” split.

My recorded results are as follows:

Time: 45:34
Mile Pace: 14:42

My goal was to run less than 15 mm and my pace shows at 14:42, so in spite of my time being more than 45 min, I think I accomplished my mile pace goal!

This race was a physical and emotional milestone indeed…
…I am grateful for the opportunity to participate in it…
…grateful to have overcome those initial challenges…
….and grateful to have completed my first 5K!!

Big Fun in the Sun… Swim, Bike, and today, RUN!!!!!!!

Pumpkinman Triathlon (Boulder City, NV) 2008

2008-10-18T18:17:00.000-07:00

2008 Pumpkinman Triathlon

Boulder City, Nevada
Date: October -08

The time had finally come! I have been waiting for this day since early January 2008 when the "Tri-ers" decided that Pumpkinman in Boulder City, Nevada would be the annual Weight Watchers Triathlon gathering.

I hurried and purhcased my flight and reserved my hotel... it would be great to see old friend and make new ones!

Before I knew it, October was upon us... so I packed my gear and headed to the airport. I opted to rent a bike for one-third the cost of flying with my own. I knew this race would be more 'recreational' in nature than 'competitive' for me, so I felt comfortable with my decision to ride a rented bike.

Denver Airport:

While baggage checking systems that manage the routing of luggage are fairly reliable now, I like the extra security and comfort of "carring on" all that I need for my race. If my luggage happens to be misplace, I am significantly less impacted. With that said, attempted to board the plane with my bike tool kit. Picture a group of pointy ended hex wrenches, tire irons and two CO2 cartridges to inflate my tire if I had a flat. I also had several sealed bottles of Gaterade in my Triathlon bag to serve as "disposible water bottles" which would carry my electrolyte nutrition for the event. Airport security measures were not at the forefont of my mind when I packed my bag with these items.

Needless to say, the security staff stopped me. I had to empty the liquid contents of my Gaterade bottles into a large garbage bin even through the bottles were still factory sealed... and I lost the Co2 Cartridges during the remainder of the bag search. The process of "fine combing" my belongings seemed to take forever. They debated on whether or not to let me keep my hex wrench kit... it felt like the entire airport was staring at me... I was actually nervous mostly because I was worried about replacing the items they decided to confescate and not so much because of the attention I drew to myself at the security stand.

Reluctantly they returned my hex wrench I was alowed to proceed. I wondered toward the gates and off to Las Vegas I would go!

I love flying and I love participating in Triathlons, so I could not have been happier!

Las Vegas Airport:

I arrived in the noisey Las Vegas airport... slot machines dinging... video ads blaring... so many people scuffling about both coming and going... I retrieved my luggage and I settled in to meet one of the "Tri-ers" as we decided to share the expense of renting a car and hotel together.

While I was more than one hour early I did not mind the wait because I had my trusty laptop. So I surfed the web using the airport's free Wifi and responded to emails and updated my facebook status with a "play-by-play" recount of my experience!

Once her flight landed we connected with ease and headed into the darkness to find our hotel. When we arrived, we quickly tucked ourselves in and prepared for "Packet Pickup" which would be early the following day!

Packet Pickup:

In the morning, we met others in the hotel lobby for "Continental Breakfast"... it was so great to see the many faces of the past and to meet the new. We all post on the Weight Watchers "Tri-ers" daily thread, and this was my first time in several years to reconnect with this group.

The most amazing fact about the group is that many of the "Tri-ers" are Ironman Finishers... a title that I will hold one day. I always feel so incredibaly inspired by their presence in my life and the fact that they represent that I too can be "An Ironman!" !!!

We grouped ourselves into several cars... we each had our own individual list of things to do. I had to pick up my rental bike and others went for a morning ride. We all seemed to convene at packet pick up where we wondered around together going "booth to booth". Since the race was called "Pumpkin Man" they setup a "Trick or Treat" theme for athletes to get gooddies from the venders.

We were lucky enough to see Sister Madonna who so graciously stopped to let me take a photo with her. She is famous in the triathlon community and it amazes me to this day that she easily completes Half Ironman distances at the age of seventy-six! I hope to be competing when I get in my late seventies. It is always an inspiration to see her and to reflect on her story time and time again!

Pumpkinman Triathlon:

Pumpkinman Triathlon is the USAT Club Nationals Championship race. What that means is all of the Triathlon Clubs across the U.S. come and compete as a club/team against other clubs. While I am a member of CWW, an all women's triathlon club, I raced as a non-club member at Pumpkinman.

The event had an option of three simultaneous races!

* Sprint Distance
* Olympic Distance
* Half Ironman (70.3)

Over two thousand athletes would be competing! This race would be a "Point to Point" race, meaning that the Bike Finish would be in a location different than the Bike Start, so we had to drop off our running gear at "T2", the transition from Bike to Run, and we would rack our bikes at "T1" on the morning of the race.

To my great disappointment, the bike I rented did not have water bottle cages on the frame, yet I was fortunate enough to be able to borrow a camel back from another Triathlete in our group. I also opted to take a Hammer Product called "Endurolytes" since I would only be able to carry water in the borrowed camel back bladder and not have access to my normal electrolyte replinisher.

Trying a new suppliment on race day is normally a "no-no" as one never knows how a new product will react in the digestive system while under the stress of a race. Under the circumstances, I took a chance and hoped for the best.

With that said, I affixed my race number on my helmet and bike and laid down for a short nights rest!

Race day morning:

Dawn of the day was fast upon us... the sunrise was beautiful... the morning air nippy... we had some logistic challenges trying to shuttle the bikes to the race start considering the race finish would be in a different location and we did not want to wait on the post race shuttle to retrieve the vehicles. We managed to transport all of our bikes and convene after setting up our respective transition areas.

The transition area was long and narrow... stretching what seemed to be at least a mile from the mouth of beautiful Lake Mead. The bike racks were numbered to identify each wave... I searched for my wave number and could not find it. The numbers did not go in secession... I eventually realized that some of the Triathlon Clubs were racked by Group, and the insertion of their numbers intertwined with "non-club" participants was the cause of my confusion.

I eventually found a spot to rack my bike and lay out my transition area. When I returned from the swim, I had to place my wetsuit, cap and goggles into a plastic bag marked with my race number which would then be transported to the race finish. This was the first time I had ever participated in a "Point to Point" race and found the extra logistics slightly overwhelming in the moment.

We snapped a few candid photos as competitors wiggled into their wetsuits. I wore "sacrificial" sandles that would be left at the swim shore after race start. I preferred to protect my sensitive feet while walking about the transition area pre-race. The fan fare close to the shore was starting to raise in volume, so I headed in that direction.

Swim: 0:19:31

I can barely remember the wave order... which age group and which distances were scheduled to go off... I just stuck close to the women who wore the same color cap as myself, and I knew the aproximate start time for my wave. I had short dialogs with several of the women as we waited to be staged in the water... uncertain of the actual swim course since there were three distances represented by the maze of bouys. Unofficially we decided how we were going to swim. Luckily it coinsided with the actual race course. It was hard to hear the announcer and the information he imparted on us athletes, yet we managed to muddle through the confusion.

Finally the air horn went off an so did we... lots of splashing and kicking. I waited for the over zellas swimmers to get their lead... and I followed close behind knowing that I would pass some after the massive crowd dispursed.

The water was comfortable temperature wise... my greatest challenge was to spot the correct set of bouys. My stoke was long and strong... slightly blinded by the high morning sun. It was a good day!

I rounded the bouys with ease and grace... navigating correctly in spite of my earlier confusion regardng where to go... knowing that the challenge was about to begin. Many nervous thoughts began to fill my head as I exited the water and headed toward my transtion area, T1.

T1 - Transition from Swim to Bike: 0:10:12

T1 was a long way from the swim exit. I ran with delicate feet up the gravel ridden pavement. I had to abandon my "sacrificial sandles" that kept my feet dry and debris free prior to the swim start. I eventually found my rack and began to sqirm out of my trusty wetsuit. I rolled it and forced it into the special bag used in "Point to Point" races. These bags would be picked up and transported to the Run finish later that day.

I took my time, not concerned about taking too long... dried my wet feet to more gracefully recieve my dry socks. I remembered to put my towel, swim cap and goggles into the bag for transport and off I went.

Bike: 2:00:53

There was a slight incline coming out of the transition area and onto the bike path. The rented bike had "chunky shifting" but I managed to coax the bike into a lower chain ring which is where I stayed for the remainder of the bike ride. The hills were relentless... steady inclines at 8% or more. So, slowly my legs went 'round and 'round"... Spin and Grin" I thought silently to myself as my lungs and legs labored!

The letter "S", "O" or "H" was marked on each competitor's calf to designate which distance race they were competing in... so my calf was marked with an "S" for Sprint Distance. On the bike leg I was being passed by others who had "O's" for Olympic and then "H's" for Half Ironman... I felt like I was at a stand still. Clearly this was a competitive field... and clearly I hadn't done much hill training for the season. In any event, the bike leg was underway and my goal was to finish... and I was on my way to doing that!

The sun was high in the sky and the air temperature felt "hot". I took two of the "Endurolytes" capsles and sipped from my camel back. With each stroke I was more and more grateful to have access to so much water as I would have been limited to only two bottles had my rented a bike had bottle cages.

The hills were quite steep for me and I was deeply grateful for the "Granny Gear" that the rented bike offered... so I peddled slowly in the lowest gear... 'round and 'round... I eventually made it to the base of the final ascent. To the top, then the run!

I made a friend along the way... a natve of Nevada. She too just wanted to finish, so we inspired each other along the way. We stopped to rest mid-hill then encouraged each other to ride on! We stopped several times, trusting that we would somehow be able to clip back in to continue our ride.

Finally we made it to the top, but not without extreme effort. We were both winded and very glad to see the slight decent to the Bike dismount line. Bike leg was over. Now on to T2.

T2 - Transition from Bike to Run: 0:06:54

I trotted to the location where I had left my shoes tied to the rack the night before. Racked my bike and transitioned to run. I put on my race belt, white visor and running shoes. Sprayed my arms with sun screen and off I went.

Run: 0:57:14

I didn't carry any water on the run because there would be water stations every mile. My cycling friend and I continued to keep each other company opting to do a "fast paced walk" instead of a full on run. We chatted and got to know each other... talked about why we were so interested in the sport. It was a delightful way to pass the time of our 3.1 mile run.

It was a long race... much longer than I had anticipated. The bike leg took quite a bit out of me. I had to keep presencing my goal, which was to just finish. For the last several years I was not able to attend the "Tri-ers" annual gathering, and my goal this year was to be grateful to simply be present and participate.

So as my polar watch continued to elapse time... and I had to be clear in my mind that the time shown did not matter... I was going to finish the race injury free and with no mechanical failures. THAT would be my success.

So I trotted to the finish line... sprinting as much as I could after that hill climb... the announcer was busy tending to some other business and did not announce my name. But my friends were there to receive me! They waved and cheered... and my eyes filled with sentimental tears, as they always do.

"I am a triathlete!" I thought to myself... my mind already making mental plans about doing this race again sometime in the future... thinkingn of being in better physical condition... fantasizing about how the Denver based Triathlon club, CWW, could easily pack this race with participants and be national level contenders based on participation alone.

I love this sport... my thoughts kept racing... and I love these people! My life is so deeply rich and fulfilled! I would have never thought that an online bulletin board on a Weight Watcher Website over five years ago would bring this many friends and this much joy to myself and my life!

...but it has... and it does!! :::sentimental tears streaming :::

So this marks my completion of the Pumpkinman Triathlon USAT Club Nationals Championship!!

Big fun in the Sun...

...SWIM, BIKE, RUN!!!!! :::fist in the air!!!!:::

Swim: 0:19:31

T1: 0:10:12

Bike: 2:00:53

T2: 0:06:54

Run: 0:57:14

Total: 3:34:43

Tri For The Cure (Denver) 2008

2008-08-03T20:37:00.000-07:00

2008 Denver Tri for the Cure

Cherry Creek Reservoir

Date: August- 03

My "bottles" were packed with hydration and nutrition needs for the day. The items I needed for my transitions were neatly packed in my "Triathlon Backpack"... so after affixing my race number to my bike and bike helmet, I laid down for a short night's sleep.

Three thirty always comes earlier than one would expect... but this race night I felt relatively relaxed due to the numerous rehearsals I have participated in through out the summer. While the race rehearsals were great in helping me train for the distance of this Sprint Triathlon, I also learned the importance of arriving early to allow myself ample time to set up my transition and acclimate myself to the race course logistics.

I arrived at five A. M. sharp... parking with ease and grace. I topped off the air pressure in my bike tires and leisurely rode into Cherry Creek Reservoir, Denver, CO. It was still dark and the people were trickling in... the volunteers in their yellow shirts were organizing themselves in preparation for the day.

I found wave ten, and racked on the very end so I only had one bike to my right. The racks were long metal polls supported by metal horses... the bike seat rested on the poll and my towel, shoes and other gear was neatly beside the bike. I set up my transition area in a way that allows maximum efficiency... towel to one side, shoes to the other. Many set up with their towel on the bottom, but I like easy access to my towel without disturbing the placement of my cycling and running shoes. After trial and error, I felt most comfortable with this setup.

I surveyed the transition area... noting the swim start and finish, bike start and finish and run start all relative to my bike position. I had at least another hour before the transition area would be closed, so I wondered the lot looking for familiar faces... taking photos and being greeted by friends that I have seen at athletic events of the past. How wonderful it was to reunion with everyone... how wonderful to be surrounded by my "Triathlon Family".

I felt relaxed today in many ways... comfortable with the Sprint distance... comfortable in the park as I have raced in this park before... I felt prepared for the blistering sun that had yet to rise... remembering that hydration on the bike would be critical to a good run. All was in order, I was ready to face the day.

I felt a twinge of fear... reflecting on my most recent "episode" at the Boulder Peak..."What if my heart races again...."... "What will I do?" The irrational fear quickly subsided... if it races again I would stop... but for now it was normal... high ninety's as I walked the transition lot welcoming and photographing friends.

I wanted to "Warm Up" before the swim, however, metal gates lined the transition area preventing the competitors from having access to the water. Smaller competitors could squeeze through the open areas of the gate... I probably could fit, but it would be close. I opted to forgo the Warm up and not risk ripping my USAT Wetsuit. I knew that the water was relatively warm and I trusted that I would be "ready" given the four minutes before the start of our wave.

There were over three thousand competitors today... all different ages, shapes, sizes and athletic abilities! I enjoyed seeing the sea of triathletes... we grouped by swim cap color as we were corralled into the "Swim shoot". My wetsuit had been pulled on up to my waist but it was now time to put in my arms and zip up my back. Another flash of fear came through me as the suit squeezed my body... that tightness reminded me of the Boulder Peak and my racing heart. "Just relax," I thought to myself... it's going to be ok. I checked my heart rate monitor... 103... still in a good zone all considered.

Each Wave was sent out four minutes apart... the Elite Triathletes went first followed by a wave of Breast Cancer Survivors. We all awaited their arrival staring at the empty Swim Finish Shoot. Clapping for other competitors is a great way to calm ones nerves... the anxiety mounted as we were now in the "On Deck" position waiting to be signaled into the water.

Wave nine was off... and we were welcomed at the boat dock by our Triathlon Coach Dave from CWW and Celeste Callahan. "Get in... get wet"... the cold water rushed into my warm wetsuit. It wasn't too bad... not nearly as cold as it had been at the beginning of May! There was still an adjustment to the temperature... that in combination with the fact that they changed the direction of the swim. The swim would be clock wise today... I prefer to swim counter clockwise. ::: deep sigh::: Oh well, at least most of our rehearsals had us swim in this direction... I was practiced and prepared for the adventure that would unfold.

The Swim: 17:42

The ten second count down began... many had their fingers on their watches... ready to start when the air horn went off.

10... 9... 8... 7... 6... 5... 4... 3... 2... 1.... The air horn sounded... the splashing of feet and hands commenced. I waited a few seconds to let the eager swimmers take off. I started in the back right of the pack... remembering the tip from Coach Dave... "Don't swim toward the sun... sight the antennae that were off in the distance and would direct us more accurately to the first buoy.

The buoy’s were the six foot triangular buoys that are actually not easy to see from a distance. We swam in a triangle out three hundred meters... across to the second buoy then back to shore. I graciously took Coach Dave's advice... swimming on course and most efficiently!

My swim was relatively peaceful... intermittently interrupted by someone swimming perpendicular to our direction of travel... I watched the swimmers zig and zag... My stroke was steady and strong... on course toward the first buoy.

No beeping watch this time... no tightness in my chest... no fear... just long and strong strokes... on course for buoy number two!

I started passing many of the Red Caps that marked wave ten as well as other caps from earlier waves. I was excited about my efficiency and obviously strong swim pace. I finally turned the corner of buoy number two and was headed "home"... careful not to hit the swimmers as I jockeyed between them... I was greeted by a gentleman at the boat dock who was there to help us out of the water. I ran to the timing mat and most of the way up the hill... I did it! No racing heart... It was a great day!

T1: 5:20

My transition was easeful... I just took my time... sitting to take off my wetsuit and put dry socks on wet feet and take photos with friends! The ice in my vitamin water was now melting and it would be nice and cold to drink on the bike. I fastened my helmet and headed out for the twelve mile bike ride.

The Bike: 42:04 - 16.2 MPH

The sun was up now and the heat rising. I took an opportunity to drink on the down hill segments... "On your Left" I yelled... feeling great to pass other cyclists. I was riding aero on my new Trek E9 Time Trial/Triathlon Bike! I felt amazing!

The race course went down into the park, up Jordan Road... out past the stables and up the hill heading out of the park... down the hill and back. While I have never ridden this particular course I enjoyed what familiarity I had with the park... knowing that the hills weren't too terribly steep or long... I still labored up them and enjoyed my fast descent... all in all the bike leg went well. I powered through the windy bike finish shoot and dismounted after the cones. Bike leg complete... on to the run!

T2: 4:01

My transition from bike to run would involve replacing the helmet with a mesh ball cap, spraying my arms with 50 SPF Sun screen and changing my bike shoes to running shoes. The run leg would have a half mile up hill start. I wasn't sure I could run it all, but I was about to find out.

The Run: 44:38 - 00:14:24 min/mile

I ran through the run start sipping water from the volunteers. I dumped the remainder of the water down my back in effort to keep cool. I trotted up the hot, hot road... listening to the people cheering!! "CARLA... GO CARLA" I could hear my friends shouting in the crowd... I saw Coach Ellen and many CWW Team members! How delightful this all was... in the midst of the heat... in the midst of struggling to move my tired legs I felt so happy!!

"I'm BACK!!!!!!!!!!!!!!!!!!!" I thought to myself... knowing in this moment why those many early morning practices were somehow worth it! THIS is why I "Tri!" This is it! The community... the camaraderie... the physical exertion... it all made sense! I waddled my way up the hill past the crowds... cheering other CWW Team members and athletes on as they passed me or as I passed them.

The exposed heat was tough... the sun beamed like a laser... I ran through the misters feeling grateful that there were hoses on the race course. I cheered and cheered... and rejoyced in hearing my own name... the miles seemed to vanish... one... two... I turned the bend and was on my way down into the park and toward the finish line!!!

Friends everywhere... everyone screaming!! I felt like I had completely transcended my physical experience of being so hot and so tired... the gravity of the hill carried me... foot strike after foot strike... down the hill and into the finishers shoot!!

The crowd roared... yet I heard Coach Ellen's voice so clear... it's amazing what you can actually distinguish when the noise level is that loud!

I heard the announcer call out, "Carla Thompson from Highlands Ranch!" More screams... people clapping... I could see the finish!!! I ran with tear filled eyes toward the mat!!! I DID IT!!

I felt great!! Heart rate barely 160... my nutrition and hydration almost perfect!! The volunteers placed the finishers medal around my neck...it was a joyous occasion.

My timing chip was removed from my ankle and I joined my team under our tent for watermelon, warm welcomes and high fives!!

This marks the first official Triathlon for 2008 and my first Tri for the Cure!!

BIG FUN IN THE SUN!! - SWIM, BIKE, RUN!!!!!!!!! :::fist in the air!::: !!!!

Swim: 00:17:42

T1: 00:05:20

Bike: 00:42:04 - 16.2 MPH

T2: 00:04:01

Run: 00:44:38 - 00:14:24 min/mile

Total: 01:53:47

Boulder Peak Olympic Triathlon (Boulder) 2008

2008-07-20T17:35:00.000-07:00

Pre-Race:

The Boulder Peak Triathlon actually starts on Saturday. My pre-race hydration and mental preparation is underway. The excitement mounts at “Packet Pickup” where you pick up your race numbers… just being in the energy of the event... seeing competitors and friends that you haven't seen for a long time and feeling "welcomed" into the event by the volunteers.

So I drove to Boulder and arrived on the grounds of the Boulder Reservoir. Located my name on the race roster and proceeded to get my packet. Identification was required and to my surprise there was no timing "Chip" in my bag. In the past I have been accustomed to receiving a timing chip, which is worn around the ankle to record your time as you cross the timing mats. This year the chip was "missing" so I went home puzzled about how chips would be distributed in the morning.

My race evening was spent picking up those last minute items needed to make race day perfect! I went to purchase an extra water bottle cage for my bike and to buy an inexpensive pair of sun glasses to wear on my run. I bought two bottles of sports drink just to have "disposable bottles". I drank part of the contents before discarding it and replacing it with the Hammer product Perpeteum I planned to use race day.

I also had my traditional dinner of "Lasagna" at a local Italian Restaurant. I enjoyed a calm dinner continuing to hydrate by sipping "Lemon water", consuming good Italian bread and pasta.

My bike rested comfortably on the back of my car... ready for its ride to the 17th Annual Boulder Peak Triathlon. My bike pump was placed in the back of the car to top off my tires just before race start.

I took my time affixing my race number on my bike helmet and bike. I secured the helmet number with clear packing tape and with the predicted high temperatures I planned to use my race belt which would hold my race number around my waist so that I did not have to pin it to a separate shirt to be worn during the run.

I laid out my swim goggles, Lime Green Color cap for Wave 9 and finally my wetsuit. I also gathered my Polar and GPS wrist watches, running and cycling shoes. I went over my mental check list again and again to prevent the subtle oversights I made during my previous race rehearsals. Once I felt comfortable with everything I packed my Triathlon Backpack/bag and placed it in my car to minimize my efforts for the morning.

The sky was still light… I could still hear the children playing outside. My neighbors were hosting friends for a BBQ... I had planned to wake at 3am, so I turned in early to allow myself time to rest. I closed my eyes and eventually fell asleep in hopes of a restful night.

Race Day:

Sunday July 20, 2008 @ 7:35am * Boulder, Colorado

I woke on time at 3am... fed the dogs and made my morning meal replacement shake that I would drink 1.5 hours before race start. The Perpeteum bottle that I mixed last night waited for me in the refrigerator and I remembered to take the partially frozen bottle of water I placed in the freezer. I grabbed my camera and off I went... traveling into the darkness of the dawn.

I felt like I had the world all to myself... relaxed and calm... on schedule to arrive at Boulder Res at 5:00am sharp. During the commute I listened to a Motivational Speaker named Lisa Nichols... I attended her lecture/workshop on Friday night and enjoyed her animated yet poignant stories of inspiration, courage and personal accomplishment. I felt centered and ready for my day... ready to face the Boulder Peak Olympic Distance Triathlon.

My commute is almost one hour from "door to door". I glanced at the other cars that were on the road... wondering where they were traveling so early in the morning. Where they heading to work? Coming home from a late night out? The questions raced through my mind... as I got closer to Boulder I began to see cars with bikes mounted on them... the caravan began. We all stacked one behind each other following each others lane changes and turns until we ended up at the Boulder Reservoir. We were directed to our parking spaces by a volunteer waving a flash light in the direction that we were supposed to travel. We had arrived.

The Olympic Distance Triathlon is:

* Swim: 1500 meters
* Bike: 42K or 26 miles
* Run: 10K or 6.2 miles

Race day temperatures were expected to be over one hundred degrees. I continued my hydration effort knowing that it would become most critical for my body to pull from during the Run leg. A wonderful volunteer drew on my race number in permanent marker on the front of each arm and my age on the back of my calf. I was then pointed in the direction of a table with neoprene ankle bands with the race chip already attached! Ah-ha!! So THAT is how they are distributing chips this year!! I was excited now and ready to race!

I proceeded to the transition area where I set up my bike, helmet, running shoes, visor and new glasses, cycling shoes, socks and sunscreen spray. I grabbed my wetsuit, swim cap and goggled to head down toward the lake.

I saw my Tri Coach Ellen Campbell and greeted my old team members for a while. I visited with the CWW Tri Team members as they all gathered around the tent to commune before race start.
Pictures were taken and hugs exchanged to encourage good luck for the race. I bonded most with those who were in my actual wave... Wave 9 was comprised of Women 24 and Under, Women 45-49 & Athena Division... I raced in the Athena division which is a "weight class" category for Triathlon's.

Definition of Athena: Athena is the Greek goddess of skill and wisdom, who was depicted with a thick, strong body and revered in mythology and art. The Athena-division is an attempt to level the playing field grouping women who are in a different "weight class" together for competition. Athletes who meet the weight requirements and wish to be scored against other athletes in the Athena division are invited to sign up for this category.

There were several women from CWW Tri Team in my wave and others were from Colorado Athletic Club Tri Team. We hugged and high five'ed each other knowing that we would face our challenges together when the air horn went off.

Swim Start:

At 7:35am, after a 15 min delay due to parking challenges and congestion Wave 9 ran under the Swim Start arch and jumped head first into the water. -- The water temperature was 76 degrees. I opted to wear my wetsuit for buoyancy instead of warmth. More than six buoys’s lined the almost one mile swim course that went counter clock wise across the lake.

I choose to start in the back left of the swim pack... I did this to avoid getting kicked in the face by the feet of those "faster swimmers". -- I had a great seal on my goggles... the sun was bright and it was difficult to see the six foot buoys until I got relatively close to them, but all was well until I passed the second buoy.

My Polar wrist watch was on my left arm and was set to a max heart rate of 170 beats per minute... as I continued to swim, I could feel my heart racing and hear my watch beeping! The pounding thundered in my chest... and I had considered for the first time in ten years alerting one of the emergency Kayakers for help.

Many thoughts filled my head... "My chest hurts!." "Just keep swimming... " "...roll on your back..." "...I can't breathe!" I continued to exclaim to myself… For many the those would be a normal internal responses to the Swim leg, but for me, the swim is my favorite part... I was not anxious or worried so this response was *VERY* unusual!

I decided to do my best to relax and finish the swim and see how I felt once I got to shore. I came through the "CLIFF" Swim Finishers arch and started to run up the hill. The hill was sandy and I continued to run toward the timing mat that would register my split for the Swim Leg. I felt terribly light headed. I slowed to a walk... still slightly unstable...

I noticed that I wasn't able to respond to the clapping crowd that received each swimmer exiting the water. "Good job!!" "Way to go" they yelled... usually I smile and accept their encouragements gratefully! Instead I staggered up the hill feeling uncertain that I would make it...

I managed to unzip my wetsuit... pulling it down to my waist to allow my upper body more mobility... I kept looking for a banister to steady myself in some way... as you might suspect, none were found.

I finally made it to the "Swim Finish" mat and I did not even hear my favorite sound... the electronic sound that is made when one's chip crosses the mat... I wondered forward.

T1 - The transition from Swim to Bike:

"Find your bike" I thought to myself... "Find your transition area"... disoriented... I staggered through the maze... uncertain where to go. The transition area logistics have made great progress since I competed in this race four years ago. They now have the wave numbers on "high poles" so it is easy to find the lanes which are reserved for one’s specific wave without having to rely on it's relative position from fixed objects. The glaring sign did not seem to help me... I still wondered more than was necessary considering the clear signs that were provided.

"I don't feel good" I kept thinking to myself... heart still racing... Polar Heart Rate Monitor still beeping... I eventually found my bike and sat down...

"Put your bike shoes on" I thought to myself... unable to imagine how I would now face the twenty-six mile bike ride that lie ahead... I sat there hoping & praying that my heart rate would return to normal soon.

"Are you alright?" Others questioned... I am sure my facial expression suggested that something was "off"...

"No," I replied... "No... I am not alright!" My socks and cycling shoes were on now... I stood up then sat again... more and more people from the wave were finishing their swim, transitioning and heading out on the bike. Some seemed to feel awkward leaving me there... "Go... have a good ride"... I remember telling one teammate, "I just want to wait until my heart rate comes down!" She reluctantly ran toward the bike start.

By now, fifteen minutes had passed... while my transitions are relatively slow, I have never taken this long.

"Drink water" others yelled... but soon my bike was the only one left for Wave 9... and I still sat there.. heart racing and head swooning.

Thoughts of my first "DNF" raced through my mind... tears filled my eyes... "NO... I can still ride..." I thought to myself... fearful that may not be wise under these conditions.

A man from the Medical tent came over to ask if I needed assistance... "No... “ I blurted… “I'm just waiting for my heart rate to come down..."I didn't want to accept medical attention for fear of being pulled from the race... he stood there for a while… patient… attentive... "Just come to the Medical Tent so that we can look at you"...

"If I come to the Medical tent, can I still ride?" I asked through tearful eyes... ...the man was kind... "Yes... you can still ride if we check you out..." knowing that once I received medical attention I could not continue.

I was equally afraid to ignore my thudding heart as I was to face my first DNF... but as I pondered the consequences of starting the bike without feeling one-hundred percent, I reluctantly agreed to get medical attention.

Medical Tent:

The medical staff was both patient and professional. They took my heart rate using their own equipment… my watch still beeping in the background. Between the two instruments it was obvious that my heart rate was still elevated. My monitor showed a max heart rate of 235 bpm. A normal heart rate for me at that time would be high 90's or low 100's.

I was asked to lay down on the table they connected me to their EKG machine. With six leads extending from my body I watched the fine, rhythmic lines that represented my heart rate spew out of the tiny console. -- They questioned my medical history in attempt to try to figure out what could be contributing to this episode. Nothing stood out as a major contributor. The longer I stayed there, the deeper I realized that I would not be continuing and that today would mark my first DNF.

In world of endurance sports, the acronym DNF stands for “Did Not Finish”… three letters that no one wants to see behind their name on a list of race results.

Tears started to stream from my eyes… The lady EMT took my hand... she knew my pain was related the realization of my DNF and not so much from my racing heart. -- "You're doing the right thing!" she said meaning that it was wise to not continue… she sat next to me and whispered her own experience about an Ironman competition that she had to pull out of... I listened through tearful eyes, a pounding head and heart.

Out of everything I feared for today, this was the last thing that crossed my mind. I continued to burst into tears pausing only intermittently to further ponder my reality...

My thoughts went back to all of the races I participated in in the past where my teammates were rushed to the hospital or laying in the Medical Tents receiving care. My compassion deepened for each and every one of them retrospectively as I now share their experience. -- So with a deep breath, I accepted the fate of my day... and knew that Timberline Timing would post a DNF for the 17th Annual Boulder Peak Triathlon.

Boulder Community Hospital:

I went to Boulder Community Hospital where I was further observed. My heart rate stayed elevated at an average of 166 bpm for two and a half hours. “Unfortunately”, my heart rate returned to normal as soon as I was connected the hospital EKG machine. I sat there thinking about my friends out on the race course and wishing that I could be there with them.

I was released after two hours of observation... all tests were clear of heart problems and there was no explanation for what happened today. I am grateful for my "Heart Health" and hopeful to continue training in the sport of Triathlon.

Back at the Race Course:

I ended the day with Coach Yoli and a few other friends and teammates who were still at the race course when the Yellow Cab dropped me off. It felt wonderful to know that my team mates both past and present noticed my absence and inquired about my care.

More importantly, I managed to get a Post Race Burrito from Qdoba and relax in the sun before heading home.

Today was a different type of triathlon... one that was more mental than physical. My plan is to get back in the game... search for the next race that I can sign up for and participate in. This is just the beginning and not the end.

Stay tuned for the next "Tale of the Triathlete!"

Until then, have Big fun the Sun!

SWIM, BIKE, RUN!!!!!!!!!!!

Boulder Peak Race Rehearsal (Rehearsal)

2008-06-29T21:40:00.000-07:00

Boulder Peak Race Rehearsal - Olympic Distance

Morning Air Temp: 56

The Olympic Distance Triathlon is exactly double the distances of the Sprint Distance Triathlon.

* Swim is 1500M, 100M shy of one mile (1600M)
* Bike is 42K or 26 miles
* Run is 10K or 6.2 miles

Nutrition becomes paramount in race efforts greater than two hours, and this particular race will definitely take longer than two hours for me to complete.

This year I am exploring a Hammer Product used to fuel for Endurance Events called Perpetuem. This type of sustainable fuel is used when *more* than an electrolyte replenishment (ie. Gaterade, Cytomax, etc) is needed. Perpetuem contains complex carbohydrates, soy protein, healthy fats, and key auxiliary nutrients such as sodium phosphate that support those athletes who will need to replenish their fuel after depleting their initial intake. While others use Gels and Gu's, which give a burst of energy followed by the "Sugar crash", athletes like myself who plan to be on the race course for greater than four hours will need the support of products like Perpetuem which offers a consistent, reliable, "level" energy that will hopefully allow me to swim, bike and run without cramping and fatigue.

The product comes in a power form which is portioned based on one's weight and length of activity time. My weight is > 200lbs... and I need at least 3 hours of continued fuel after I burn off my initial intake (ie. After the first 1.5 - 2 hours of my race). So about mid way the bike I will need to begin to "eat".

Another piece that I am exploring this race is the use of an aero hydration system for my new Tri Bike. Last race I rode without any hydration, which was actually a mistake... but this race it is significantly more important for me to have a way to fuel/hydrate during the ride, so the hydration system is one solution to the problem. -- The aero hydration fits between my aero bars and a long straw extends upward for me to fuel while in an aero position. This will be a new component to my race rehearsal.

I also thought I might need to carry some Perpetuem for the run, which requires yet another handy item called a "Fuel Belt". The Fuel Belt has several tiny elastic "pockets" that can carry an 8 oz bottle. The whole belt fits snugly around my waist. The bottles hold the Orange tasting Perpetuem mixture. I plan to sip during my run leg when the sun is hot and my energy is waning.

In the past, when I ran marathons and completed my first Half Ironman, the nutrition piece was always something that I got right. I remember hearing about my team mates being rushed to the hospital for consuming more than their stomach's could digest... others needed to receive aid for dehydration or severe leg cramps. One good thing about my slower pace is that it has allowed me to experience "Bonking", which is completely depleting one's body of all energy stores, so I have also had the privilege of practicing my nutrition and working through what my body might need in terms of energy stores. In the past I have eaten baked potato pieces and/or tiny "Chiclet" size pieces of Power Bars to maintain fuel while drinking Cytomax, which is an electrolyte replenisher. This year I want to take advantage of a high tech energy sustaining product like Perpetuem, so this is a new adventure for me.

I spent the night making my "Baby Bottles" as I have affectionately named them... carefully measuring powder and identifying which bottles they would go into. I planed to start my day with a meal replacement shake called Nutrimeal by USANA. I have used it in the past and noticed how it maintains my "Blood Sugar" levels. No, I am not diabetic, but I do notice when my sugar levels are low or fluxuating. So I set up the blender and identified the frozen fruit that I planned to use as a mix in the next morning.

4:30am comes earlier than one ever imagines... I casually got up and put on my tri clothes that I had staged the night before. I fed the dogs and began the "mixology" experiment I had prepped the night before. The bottles took twenty minutes for me to make... a slice of time that I hadn't accounted for... so I was actually late leaving the house! Since this was a race rehearsal and since there would be approximately one hundred people instead of the full flock of triathletes, their families and friends that will be there on Sunday July 20th, I was going to arrive later than I wanted to but not so late that I would be in jeopardy of missing my race start. I'm glad this timing issue surfaced now and not on the actual race day. The consequences would be significantly more damaging had I not realized how long it would take me to prepare my bottles until my actual race day.

While I arrived later than I wanted, I was able to register, get the appropriate color swim cap for my wave, get body marked and receive my run bib. For the first time in a long time, I realized that I forgot my bike pump... so I had to borrow someone else’s pump to top off my tires before race start. I set up my transition area and hurried to get my wet suit on. I wanted a more leisure orientation to the water than I did the last time... so I wiggled my way into my "Body Stocking" and headed toward the water. -- The race started about 8 minutes late which gave me a few extra minutes to get use to the cold water seeping into my wetsuit through the zipper. I felt "ready to go" when the race finally started.

I swam in the front of the first wave where I was quickly over come by faster swimmers. I will plan to start closer to the side and/or back in the future. We did two loops around the buoys before heading to "T1" our Swim to Bike Transition area. -- I finished the swim in a good time for myself. My watch seemed to be off that day so I don't have my splits to post. I walked quickly up through the sand and into the transition area where I changed and headed out for the 26 mile bike.

Now the bike was the greatest challenge of the day. The race course would head up Lee Hill and on to Old Stage. The steepest part is a 15% grade and the ascend lasted for 2.25 miles. I had practiced the hill once before, so I knew that I would not be able to make it up the hill the whole way. Instead, I had goals of how far up I wanted to ride before stopping. I made it to my predetermined destination and unclipped. I rested there while my heart beat so hard I thought it would come through my chest. I found a slightly level spot on the hill where I clipped back in and proceeded up the hill for as far as I could go... repeating my intervals until finally reaching the row of mailboxes which marked the end of the ascend.

Now down hill is more my forte... I'm not sure what top speed was recorded by my new Garmin GPS Wrist watch. I just enjoyed the wind in my hair as I flew down the mountain ten times faster than I climbed it! The rest of the ride bike route consisted of "Rollers" and soft ascends. While I remember riding that same course in the past, I felt particularly challenged during this rehearsal covering the same ground. My legs spun slower as I pushed myself through the remainder of the course. I was almost to the "Fire station" when my chain dropped, and I didn't have enough momentum to unclip before falling. :::sigh::: So here I was on my new Tri bike struggling to unclip after falling because of a "dropped chain". I was fortunate that I did not hurt anything except my pride... and I was also lucky to have fallen without many people around to see me. Two women training came by to see if I was ok... they weren't part of the CWW group, but were very nice, supportive and generally sweet. Needless to say I was very happy to see the transition area where I would begin T2, the transition from Bike to Run.

I had consumed about 2/3rds of the Perpetuem mixture that I carried in my aero hydration system. It was hard to swallow the thick substance with no plain water to case it. I realized then that I would need to carry an extra bottle of water, so a bottle cage was needed at a minimum. -- After the bike leg, I was tired and not feeling up for a six mile run... I thought I might cover one to two miles, but I felt self conscious about my mile pace which is closer to that of a "Walk" and not a "run"... I was concerned about keeping the race course open longer than others may have wanted to stay. ::: sigh::: I talked myself into heading out anyway. My goal was to run three miles and call it a day.

I decided to not take my run belt with Perpetuem because I didn't think I would need more fuel. In the future I will plan to take the belt anyway if only to sip a few sips from the bottle as my body adjusted to the new sport of running after sitting and cycling. I managed to get to the 1.5 mile water station and noticed an energy increase which allowed me to move from a walk to a fast trot. The sun was high and I was thirsty... I will plan to carry both water and Perpetuem in my fuel belt in the future. I finished the race with a three mile walk/run rather than the regulation run distance of 6.2 miles... and for the record, there were several other athletes still on the race course long after I came in. There was a part of me that had wished that I would have "trotted" the full 6.2 miles. I had the energy stores to complete the distance... just lacked confidence in my speed as I allowed myself to be more concerned about finishing in a "timely manner". Next time I will finish my full race.

I ended the race feeling confident about my nutrition choices. In the past, I had been feeling light headed and almost faint after previous rehearsals, but the Perpetuem product seemed to be doing it's job. While I didn't finish the full distance of the race, I did get a chance to work through my nutrition concerns and try out my new "Aero Hydration" system. Having ironed out these areas will serve me far into the future of my triathlon and endurance sport adventures.

It feels good to be back in the know about how to hydrate and fuel for the longer distances. While my endurance and weight goals are not quite where I want them to be, I feel the success of working out other critical components of Tri Training and racing. So I end the Boulder Peak Race Rehearsal feeling great about myself and my life and happy about my re-orientation to endurance multi-sport activities!

Big Fun in the Sun!!!

SWIM, BIKE, RUN!!!!!!!!

Boulder Sprint Distance Triathlon (Rehearsal)

2008-06-08T20:56:00.000-07:00

Boulder Sprint Distance Triathlon (Rehearsal)
Sunday June 8, 2008 - 8:00am
Air Temperature: 56 degrees
Race Day Weight: 222.2lbs/ 6'0"

Pre-race day is usually a quiet time for me... thinking through transitions (Swim to Bike... Bike to Run). I laid out my CWW Uni-body Tri Suit, Polar watch and running shoes. I packed my wetsuit, goggles, cap and cycling shoes. I spent a little more time preparing for this race. I noticed during the Duathlon just one week ago that I forgot my bike pump as well as my race number belt. There were alternative ways to have my tires "Topped Off" and my race number affixed to a shirt that I would put on after the swim, but it was alarming to realize that I didn't have my own equipment last week. This is something that has never happened in my past. So I carefully packed my bags... secured my bike on to the car, and felt more grounded and prepared going into the Boulder Sprint Rehearsal.

I would need to leave Highlands Ranch at 5:15am to arrive at the Boulder Reservoir at 6:15 for check in. I like to arrive early to allow myself time for leisurely check in, transition setup and bike "shake down". Today was no exception. I hit the road on time... carrying my new Equinox E9 TT/Tri Bike. This will be my second time riding it. I still need to purchase a hydration system as well as a computer to log my mileage, cadence, and to calculate my Miles Per Hour (MPH). Those items are next on the list to purchase.

I have had some challenges transporting the "E9"... the aero shaped top tube doesn't allow my bike carrier to get a secure grip... so occasionally the bike will "Flail" out away from the car... this happened while I was driving 75 MPH down I-36 headed into Boulder. -- I managed to pull over to the shoulder of the road to resecure the bike. I just feel tentative driving fast. I hope to figure out a more secure way to transport my bike in the future.

I ran into a brief shower of rain during my commute... all I could think of was how cold it would be to bike in the rain. The weather had called for high 70's so I didn't have clothes that would shield me from the rain. My prayer was that the rain would cease and the sun would shine so that I would have Big Fun in the Sun! Swim, Bike, Run!

I arrived early, parked and checked in. I was wearing a jacket and pants over my uni-body suit. The air temperature was fifty-six degrees... however, it felt like six degrees. I racked my new bike... being careful to balance it so that it wouldn't fall as it had the week before. I tucked my bike helmet under the front tire to stabilize it. It seemed reasonably secure considering the winds weren't too high.

I socialized a bit before putting on my full leg wetsuit... my friend helped me get the suit positioned correctly... it seemed to ride "up" in areas where it should have been "down". Between the two of us I felt reasonably comfortable and headed to the swim start.

I usually start my "orientation to the water" a bit earlier than I did today. As a result, I had to rush myself into the cold lake water and prepare for a quick "Mass Start". I felt slightly hurried. There were three huge waves... the "White Caps"... those of us who were comfortable in the water were going first. The second wave were those who could make the distance but didn't want to be in the first wave rush, and the third wave were those who needed to swim next to a "Swim Angel"... someone holding a floating noodle in case of panic in the open water. Today I was in wave one, and our race started at 8:00am sharp.

So, off we went... splashing into the sun... arms and legs flailing. I jockeyed for position... trying to find my place... struggling to find my pace... eventually the crowd died down and I found a rhythm that I could sustain for the next eight hundred meters. We swam clockwise, which isn't ideal for me. I breathe to my left and prefer to swim counter clockwise. However, this year I learned a new way to sight... it requires a simple lift of the head to make sure I am on track heading toward the large florescent orange buoys. I learned this at an earlier open water swim clinic and I appreciated the ever so slight change in the way I had sighted before. If you do not sight correctly in open water, you end up swimming "Off Mark". I have always been proud of this skill and I enjoyed the ease the new technique added to my already comfortable sighting style. -- I rounded the first buoy, then the second... now I was on my way "Home"... home being the shore line where the swim leg ended.

I finished the swim in 17:25 (HR Max 152, HR Avg 137). Usually the swim split ends by running across a timing mat which is usually located at the top of the hill and closer to the road before crossing into the Transition area. This timing happens when the timing chip attached to one's ankle crosses the mat. Today I took my split at the sandy shore when I exited the water. This split would usually be at least one minute longer in a "Timberline Timed" event.

So, up the sand we ran... my sensitive feet numb from the cold water... someone put a small pool of water for us to run through... to rinse the sand from our toes. There was also a soft mat trailing into the parking lot shielding our feet from the course black top surface. We were headed into "T1"... the transition from Swim to Bike!

I was wearing my wetsuit which was now unzipped to my waist. I sat down to pull it inside out and off of my legs. I took my time putting on socks and padded gloves to cycle. Had it been a real race I may have opted to bike without socks until my feet were dry and put my socks on during my bike to run transition (T2). Today was slightly more leisurely, so my T1 was 5:46.

Heading out on the bike now the air temperature was warming. The sun was shining and I felt happy. Many were heading out with heavy coats and/or long sleeved jersey's... but I knew that by the time the cycling leg was over, my uni-body tri suit would offer sufficient warmth relative to the temperature and the efforts I put forth on the bike.

I was riding my new E9 (Trek Equinox Time Trial/Tri Specific Bike). It was new for me to get committed to shifting in an aero position. I enjoy closing my hands around the shifters and holding on... making the chain dance across the sprockets... dialing in on the perfect gear for the given terrain that changes minute to minute. All that said, I still felt slow climbing out of the reservoir. The incline was deceptive, but present nevertheless. I geared down and allowed my legs to spin easily... feeling winded by the minor effort, I found a comfortable cadence and continued on my journey.

I somehow wanted more from the bike leg than I was able to give. It had been years since I have biked out of the 'Res... I remember when that particular part of the ride wasn't a challenge... but today was a different story. -- Heading out on to I-36, I also had flash backs of previous "Boulder Peak" attempts and the most memorable "5430 Half Ironman"... all of those bike legs shared this particular part of the road... and I relished in the memory of those races of the past. I realize now that I was in amazing condition back then... I vowed to never criticize my speed as I have in the past... I must stay focused on the ability to cover the distance and relax more in terms of needing to go faster than I naturally do.

So, the route went out I-36 to Hwy 7, to Foothills Hwy then turned right on Neva Road. That particular road has a nice down hill with a hard roller/uphill segment. My legs were excited about the speed we reached going downhill. "On your left" I yelled as I shifted into a higher gear to pedal. It was an enjoyable experience and it encouraged me to spin harder and faster on the flats that were just ahead.

Over all the bike leg went well. I will need to spin flats and rollers to condition my legs to produce and sustain a higher cadence. Next up... "The Run!"

My T2 was reasonable considering I had to change from cycling shoes to running shoes. I slipped on my run shirt with race number pinned to it. I'll have to look for my race belt as the weather gets warmer and it is less desirable to run with a second layer on top.

The run headed out counter-clockwise around the reservoir. I found myself reminiscing about the 5430 Half Ironman I finished in 2003. I remember that road so well... and the time when I volunteered to man a water station at the Boulder Peak! What fond memories I flirted with as I trotted round the bend. The run today was three miles... it seemed like at least four! My legs moved slowly and I dropped to a walk at times on the way out. At the half way mark my pace picked up and I felt a little more of a run come in. It felt great to pull in front of a woman that played "cat and mouse" with me to the half way point.

It was a lonely run as many of the tri team members had completed this leg... but many were also on their way out and I was headed back and would soon be at the finish line.

The finish line was hidden... tucked away from sight on my decent back into the parking lot from which we started. The pink ribbon was finally in view... and I ran through the cheers enjoying the completion of the Boulder Sprint Distance Triathlon Rehearsal!

Boulder Sprint Distance Triathlon Rehersal

S: 17:25 152 max 137 avg
T1: 5:46 168 max 142 avg
B: 1:16:48 160 max 143 avg
T2: 1:31 135 max 126 avg
R: 43:42 175 max 155 avg

Total Time: 2:23:92

CWW Mini Triathlon (Super Sprint Distance)

2008-05-17T20:56:00.000-07:00

CWW Mini Tri - Saturday May 17, 2008

May 17th... that day seemed so far off in the distance when I attended the first CWW Triathlon Team meeting back in January.

Amazingly enough this Saturday has magically come and gone... and this was my experience:

I set my alarm for 4:00am... slightly earlier than I wanted to wake. I had just sold my eight year old Raleigh R-600 to an interested tall, young triathlete. I drove away wondering what I would ride in the "Mini-Tri"that was less than 12 hours away... yet I knew within my heart that selling my current bike was the next best step in my Triathlon Cycling adventures.

I borrowed a bike from my Tri Coach Ellen... a bike she use to race "back in the day"... the Shamano R600 gearing was an upgrade from the Shamano 105's that I use to ride. I pumped the tires realizing that this bike would be my saving grace in the nearing Mini Tri that was now less than eight hours away.

I laid out my gear with the confidence of an experienced triathlete... using my mind's pre-race check list instead of a paper one. Polar Heart Rate Monitor, both watch and strap... sports bra, new CWW uni-body Tri Suit. Swim goggles, running shoes and my trusty white cap with it's gentle visor to shade my face from the sun.

I usually spend more time working out my race day nurition... but considering the distances of this "Super Sprint" I did not go through my normal "bottle making" ritual.

I calculated my finishing times as follows:

Swim: 400 Meters Aprox 8 min
Bike: 6.6 Miles Aprox 30 min (13.1 MPH)
Run: 1.5 Miles Aprox 30 min (14 min Mile Pace)

I calculated my race time to be a little over one hour so I opted to eat a Protein bar the morning of the race and fuel after the race was complete.

I arrived at Wash Park at 4:30am... certainly one of the first to arrive. I wanted to allow for plenty of time to find a parking space and the "Check In" counter.

I was greeted with friendly, cheery volunteers who marked my name as present and gave me my race number for the day.

I was then shuffled off to be "Body Marked"... exposing my arm and leg to the cold morning air just long enough to be traced by the thick tipped magic marker. -- Off to the Transition area to set up.

The grass was wet with dew, so I didn't want to lay my dry towel on the ground. I balanced it on the back of my bike. I reluctantly removed my warm shoes and walked barefoot through the cold, wet grass to the swim start.

While the mini tri was well attended, it failed to simulate the "Sea of Bikes" that often exists on a real "Race Day". I didn't have to practice locating my bike from the Swim Finish as well as scoping out the "Bike Start/Finish". It was refreshing to just practice setting up my transition area and preparing myself to combine sports again as I have been training single sport since the beginning of the year.

Wave #2 had beautiful Yellow Swim Caps neatly imprinted with the CWW Logo on the side. We would be swimming in a lap pool instead of open water, and we would swim "two to a lane" for the length of 400M or 10 minutes, which ever came first.

The first wave of swimmers were coming out and we aligned by our lane counter who would signal us when we were on our last lap. The water was warm, which was nice to enter after standing in the chilly morning air.

I had goals of swimming two-minute hundred splits for my 400M... but to my surprise my splits were closer to 2:07:00... I know I've held a sub-two split during my practice swims, so I was left wondering what had added to my time that morning.

Off to T1 (The first (Swim to Bike) transition of a Triathlon)

I ran to my bike simulating a hurried pace... volunteers and coaches were clapping and cheering us on. I put on my running shoes because the bike I would be riding had "Look" clips which were different than the SPD's on my cycling shoes. I knew I only had to make six miles, so I thought it was ok to ride with my feet on top of the clips instead of clipping in.

I headed out for two laps around the outter edge of Wash Park. Round and Round my legs went. It took me a while to get use to the aero handle bars and the gearing... but after awhile, I felt comfortable and shifted with ease and grace.

My goal was to "not be caught" by anyone from Wave #2. I'm not sure if I met my goal or not, but I felt good and reasonably fast riding that cool morning.

Bike leg over, off to T2 (The Bike to Run transition)

My T2 was faster than usually because my running shoes were already on. I put on a second shirt that I had pinned my race number to, and off I went.

Now when I run, my legs usually don't move very fast... and my gate never seems to be very wide... but my goal for the run leg was to "Run". So I trotted along... one foot after the other... we had to do three laps around the lake. There was water at the half way mark of the loop where two pleasant volunteers served those of us that were runners.

Round and round I went... one foot after the other. There were times when I felt like I wasn't moving at all...

...but eventually I made it around the lake for my third loop and headed down the finishers shoot! CWW had a pink ribon as our target... so I did the "Vanity Sprint" toward the ribon... feeling like an "Ironman Finisher" as the ribon fell against my body!

I was also given a finshers trophy! It read, "I did it!" A tiny tear formed in my eye as I thought about the sense of accomplishment that I often experience by participating in and training for Triathlon's. There's so much more involved than a simple "Swim, Bike and Run". I find that my self confidence and over all self esteem is tied to my performance and careful execution of the goals I set for my tri training. I also notice my committment and desire to improve is lifted as I participate and connect with others who also enjoy share in this lifestyle.

I conclude this race report in gratitude for all of those who participate in this lifestyle and sport... and for all who coach athletes like myself... who believe in us until we can believe in ourselves.

Thank you all for lifting me up... for helping me reach my goals and dreams.

Thank you for your inspiration and motivation... I am grateful to your contribution to my life!

~~ Carla Lynn 5/17/2008 - CWW Mini Tri

Swim: 8:27.3

T1: 2:34.8

Bike: 17:55.6

T2: 1:00.0

Run: 26.29.5

Total: 56:27.2

Reunion with Mile Marker Three

2008-04-25T20:32:00.000-07:00

One of my favorite ways to do long runs is to do an "Out and Back". That means you run out from some starting point one-half your distance then run back. Today my goal was to run six miles so I chose to run on the High Line Canal starting at Goodson Rec Center.

The High Line Canal is a great place to run especially starting at Goodson Rec Center because this is the home of "Mile marker Zero"! You can run in either direction finding mile markers at every half mile. It is a delightful, "packed-dirt" trail... lined with beautiful mansions, vegetation, and wildlife.

There are advantages and disadvantages to the "Out and Back" style of running. I'm not sure if this is an advantage or disadvantage, but once you get to the half way mark, there are no short cuts to get back... so it helps you stick to your original commitment and complete your mileage for the day.

Back when I was training for a marathon or half ironman, I remember running out past mile marker six before turning around. It has been quite some time since I have done distances like that. So today was a very special day... ...as today was my reunion with mile marker three... a marker that I haven't seen in over five years.

My running experience was almost surreal... I trotted along achieving an almost meditative state... then every once in a while my legs would have a flash back... a memory of the distance runs I've done in the past... I could feel my pace pick up... my tempo quicken... then I would slow down again... trying to keep my upper body relaxed... listening to my foot strike and the rubbing sound my arms made as the material of my wind breaker brushed my side.

I liked watching the houses I passed... wondering who lives there... wondering about their professions and past times...

My mile splits were as follows:

Mile 1 - 14:21.o - 136 avg heart rate, 150 max

Mile 2 - 15:15.2 - 142 avg heart rate, 151 max

Mile 3 - 15:25.3 - 142 avg heart rate, 156 max

Mile 4 - 16:42.2 - 139 avg heart rate, 152 max

Mile 5 - 15:32.4 - 148 avg heart rate, 158 max

Mile 6 - 14:47.5 - 149 avg heart rate, 164 max

Total Elapsed Time: 1:32:03 - 143 avg heart rate

I promised myself that I wouldn't be critical of my mile pace... just one short month ago, I could not run at all, so I praise my efforts today and stand proudly in honor of my mile splits.

I finished the day with a two mile walk with a friend around Daniels Park... over looking the vastness of Colorado... catching up and communing...

...how wonderful and amazing this state is...

...how wonderful it is to be back into running...

...how wonderful it is to simply be alive!

In Gratitude,

Carla Lynn!

Saddle Training - Day 1

2008-03-20T13:38:00.000-07:00

No matter how many Meters you swim in a pool...
No matter how many Miles you run...

...there is nothing that can "Train the Saddle" except for riding!

I did my first bike ride at Cherry Creek State Park last night... beautiful weather... cool, sunny skies... no wind... air temperature 63 degrees.

My goal for this workout was to "Spin and Grin" from the West Park Entrance making "The Tower Loop".

I was hesitant to pack my cycling gear the night before. I couldn't remember where I put my helmet, gloves, cycling shoes and the like. I reluctantly attached the bike rack to the hitch on the back of my car... strapping in my bike securely.

I reluctantly inflated the tires to optimal pressure... after finishing the setup, I actually felt pleased with myself. I pulled my car in "Extra Tight" to avoid the garage door from closing on my aero bars.

I loaded up the car with my padded cycling shorts, a short sleeve CWW top and the other gear that I eventually located. It hadn't been used since last August when I did Danskin Seattle with my study partner from graduate school.

I was in much better spirits the next day... knowing that after work "I would ride!" !!! Slowly but surely it's coming back. Locating my gear was probably the greatest challenge. So, I re-installed the clipless pedals and tightened my seat and now I was ready to ride!

I wobbled out of the parking lot and headed over to the park. I "missed" the pedal several times before I was able to clip in. My cateye computer battery had died. All the things you find out on the first ride of the season. I gained momentum heading down the hill and into the park... I began to pedal as I felt the rode under the bike...

Aaah yes... a nice day at the park... round and round my legs went... I practiced being down in the aero position using the softly padded arm rests. I was unstable, but surprisingly comfortable otherwise. I rarely ride using good form, however, this is a goal for 2008.

The route seemed longer than usual. I know that park like the back of my hand... the many years I have both biked and ran this same loop. My pedaling was slow... which was ok since my goal was to just "ride". That part I had already accomplished.

I was passed by several "peloton's"... cyclists in high gear and high cadence. They passed me as if I were standing still. "I want to ride like that" I thought to myself... and maybe one day I will. For today all I had to do was "Push and Pull"... "Spin and Grin".

On the way back I noticed my "Sit bone"...

OUCH!!!!!!!!!!!!!!

I had on padded shorts, but it felt like I was riding on a bed of nails!! I squirmed to find an area that was "less tender"... unfortunately I wasn't successful. I rode standing up!

I know from experience that as I train...

...my "Saddle area" will be more tolerant of that "mean bicycle seat" that I sat on...

...my legs will be stronger and desire to spin faster...

For now... this is the first day of "Saddle Training"...

...and...

...it hurts!

Baby Steps: Re-learning to run

2008-03-05T11:34:00.000-08:00

Some people experience accidents... surgery... or some physical change to their bodies that impact their running speed and/or endurance levels and they have to take time to allow their bodies to recover or re-learn how to do the activities that they did effortlessly in the past.

I tried to run yesterday... for the first time since August 2007... seven months ago... I thought I could "Run" some interval then walk for the distance of 4 miles, but after "WOG'ing" for a mile and a half, my legs just gave out.

...they felt stiff and heavy... very rigid and rock like... I wasn't sure what was happening.

I'm a marathon'er I thought... I'm a triathlete... an endurance triathlete, but my bodies message was to slow down or stop. I stopped.

Initially I felt pretty discouraged... thinking that my plans for completing an Olympic Distance Triathlon this year were somehow now unrealistic. My feelings were hurt as I had expected so much more from my body than it was able to give in that moment... I withdrew emotionally and went home.

I realize now that I must be patient... "Baby Steps" as a dear triathlete told me today... I know from past experience that the body is resilient and amazing... and usually responds well with slow, consistent increments of distance and speed.

The solution is simple... I just have to stay with it...

...but in this moment, it seems like a marathon's distance away... for now I will take Baby Steps... one foot at a time... remaining balanced and hopeful...

...soon I will run!

Sub Two: First 100 yd swim under two minutes!

2008-02-25T21:21:00.000-08:00

Well, I couldn't believe my watch... was it really "Sub Two???"

I thought it was the water in my eyes... but it happened again... then again! I have started to be able to hold the "Sub Two Minute Split" for my 100 yd swims!

I started this year swimming a 4:22 - 200 yds... that's a 2:11 split. I swam at a "comfortable" pace... one that I thought I could hold... but today, I swam faster... and while my excitement consumes me I wanted to capture my first swimming based success of the season.

I wonder if it is a result of swim labs...
I wonder if it is a result of my new stroke....
I wonder if i will get faster as the season progresses ???

Big fun in the sun...

SWIM, BIKE, RUN!!!!!

Waddle On!!! - Walk/Run intervals 4:00/0:30

2008-02-24T21:29:00.000-08:00

Today I met Cindy and Jane at Cherry Creek Park to do our first "Wog" of the season.

Wog is a combination of "Walking" and "Jogging"... and our interval for sixty minutes was to walk four minutes and run thirty seconds.

It was a beautiful day... and I felt strong heading out. "Let's increase our run interval" I suggested... my wise friends discouraged me. On our way back I was grateful that we stuck to plan. I felt myself fatiguing and my pace slowing as we climbed out of the park.

I estimate our milage at 3.5miles.

It was a great start to the season and I hope to get in two more "Wogs" at this interval before end of week.

Staying Calm: Swim Clinic with Mellon Dash

2008-02-23T20:54:00.000-08:00

Saturday February 23, 2008 - Open Water Swim Clinic with Mellon Dash
http://www.conquerfear.com/ - mellon@conquerfear.com

Mellon was an amazingly delightful woman... focused and clear about the solution to swimming in open water... "...you must be calm and act from that place always."

I walked in looking for a solution to my open water swimming challenges...
...I walked out with a solution to living life.

Mellon has done an amazing job of combining a "Personal Growth" approach with life in the water. No matter what the situation, the solution is to be in one's body... experience the feelings, and allow them to pass through so that we can gracefully return to our calm, essence place.

We are always in control... regardless of external circumstances and events. We decide when we leave the "Calm"... whether it is an unexpected wave, or the hand of foot of another swimmer... our racing thoughts about our race performance or our fear of the unknown object in the water... we are in control... we can manage what ever comes up... nothing has to be a "problem"... is it all ok if we allow it to be.

I resonated with her words as she disclosed the secrets of "Life, the Universe and Everything"... "...everything we do and say comes from one of two places: love or fear." How true it is... and how clear one must be to remember to choose the place that leaves us feeling empowered.

It was amazing to be in her presence... to witness her place of calm... to witness her coming from a place of "love"... for standing in her gentle greatness as the amazing swimmer that she is and knowing that she has shown others a path to their calm while assisting them in facing their fears.

I left the workshop realizing that I had some mental work to do... all of the amazing personal and spiritual growth work that I had done outside of my triathlon practices, I now know that I must bring that wisdom with me to my work outs... and I must practice from that place.

Thank you Melon for reminding me of what is possible when I stay in my body, center in calmness and move forth with ease and grace!

Namaste!

The Decision

2008-02-22T17:09:00.000-08:00

The Ironman Triathlon has been an event that I have longed to do way before I ever participated in the sport. Watching the ESPN Sports recap of the World Championships in Kailua-Kona, Hawaii is one of the most inspirational journeys I have ever witnessed in my life.

I have taken a three year break from my endurance training... focusing on other life circumstances... but I feel my desire to complete the Ironman returning and I long to get my fitness base back.

I have set the date of 2010 to be an Ironman Finisher. The realization of that goal starts today!

Denver Half Marathon (Denver) 2007

2007-10-14T13:38:00.000-07:00

Denver Half Marathon, Denver, CO
Date: October 14, 2007

13.1 Miles

Total Race Time: 3:32:04
Mile Pace: 0:16:11

Danskin Triathlon (Seattle) 2007

2007-08-01T16:53:00.000-07:00

2007 Seattle Danskin - Lake Washington

Date: August-07

Total Race Time: 3:09:28

Splits
Swim: 0:18:08
T1: 0:42:11
Bike: 0:59:00 - MPH 12.6
T2: 0:05:14
Run: 1:04:53 - Mile Pace 0:20:55

Total: 3:09:28

Danskin Triathlon (Denver) 2006

2006-07-01T16:42:00.000-07:00

2006 Denver Danskin - Aurora Reservoir
Date: July-06

Total Race Time: 2:15:55

Splits
Swim: 0:19:32
T1: 0:05:40
Bike: 0:58:52 - MPH 11.8
T2: 0:05:27
Run: 0:46:22 - Mile Pace 0:14:57

Total: 2:15:55

Well, my day started at 3:30am. My sleep was broken because I could hear the jingle of my dogs tags. It seemed especially annoying last night and kept me awake. Usually nothing keeps me awake... in spite of the fact that I am a light sleeper, I usually sleep well once my head hits the pillow. But I woke this morning, almost reluctantly... put on the unibody tri suit that I laid out the night before. My gear was organized... heart rate monitor, swim cap, goggles, cycling shoes, running shoes, visor with sun glasses. This is my eighth year doing this triathlon, so I felt generally prepared.

The streets were lonely at that hour... but I soon met up with others who joined the pilgrimage to Aurora Res' at Oh'dark thirty.

The time was 5:00am. I arrived in the parking lot and decided to take a 30 minute nap before heading in to the transition area. While I rested, I could hear the hustle and bustle of other first timers struggling to gather their gear and figure out what was next in the sequence of the day. I eventually managed to wake up enough to head in and set up for my race. The morning air was cool, but I could feel the heat pending. I enjoyed the dawn of the day as I always do when I discipline myself enough to wake early enough to experience it.

I distanced myself from my nervous feelings. I'm usually very present to my self and my life, but, I just didn't want to "be with those feelings" today. You would think after all this time that fears and uncertainties about racing wouldn't come up, but they do... and after my second sleepless night, I just wasn't in the mood for it. -- I racked my bike and situated my equipment so that I would be efficient after finishing the swim leg. I practiced finding my bike using the experienced technique of land marks and not relying on an over sized mylar balloon to identify my bike from the thousands of others. There were 3,000 competitors and the sea of bikes, and mylar balloons, all look the same but my row was the second from the first two trees after the Swim Finish... so I knew I could locate my spot gracefully.

I gathered my goggles and green swim cap and headed over to the Triathlon Tent for a group picture with my team. Others were going through their check lists and making sure that there weren't any last minute instructions that they were missing. We all headed over for the Swim warm up before the race started. That was ironic because the water was a balmy 69 degrees. Considering that our natural body temperatures are 98.6... 69 was quite a shock to our systems. -- After the warm up and the National Anthem, we were corralled into the "Swim Start Shoot". We looked like herds of cattle with different color swim caps to distinguish the different waves. I was in Wave 8 for ages 40 - 45. I stood nervously with my team mates and we made up games to distract ourselves from the inevitable race start!

Finally, we were on stand by... meaning that we were waist deep in the water that didn't seem as cold as it did during our warm up... and the air horn went off which meant that we had to go! Arms and legs flailing about... water splashing, and our destination was the first buoy that was approximately 300 meters from shore. I was relaxed now... now that the anticipation was over... now that we were actually in the water moving and not waiting for the race to start. I sight well, which is important for open water swimming. Some people were swimming perpendicular to their destination and had to be policed back on course by the race kayakers.

My swim leg was probably my best... although, I was wobbly as I exited the water and ran toward the mat that recorded my timing chip that I wore around my ankle. -- I usually wear a wet suit, but unfortunately I couldn't fit it this year. :/ I usually have slow transition times because I'm stuck trying to get my ankle out of the wet suit! :o :O :o !! But since I didn't have it this year, I thought my transition from Swim to Bike would go quickly, but it somehow didn't. :/ I struggled getting socks on my wet feet, then got distracted from what I was doing and ended up having a leisurely stroll to the Bike Start. I eventually mounted the bike and headed out for my 12 mile, rolling hill bike ride.

The temperature had heated up by now and the sun was relentless. I enjoyed the 1.5 mile down hill start passing those who were fumbling trying to get clipped in. I drank from my water bottle because if you don't hydrate on the bike, you'll be dehydrated on the run. Another trick I know from being a veteran of these races.

My bike leg was slow... slower than I've practiced it. I passed a woman who's chain had dropped... I asked if she needed help and she said yes, so I stopped to place the chain back on the sprockets and she ended up passing me shortly after that! : !!! I didn't feel aggressive today... didn't really want to attack those rolling hills... so I resolved myself to "Spinning and Grinning"... "Pushing and Pulling". It was my best effort for today... but not a personal best in my career as a triathlete. To be honest... I was slightly disappointed in myself but my body really didn't want to move any faster. There was an up hill finish. A 1.5 mile up hill finish! :::sigh::: It was rough.

While I was grateful for no personal injuries and no mechanical failures, I walked back to my transition spot slightly saddened by my performance on the bike. The sun was hot now and my skin was burning... and I still had a 5K run left before it was all over.

I switched shoes and headed out for a run... I managed to do a "Vanity" jog while entering the runners shoot along the path were people could see... but I knew I couldn't keep that pace for the entire race... so I opted to run 2 minutes and walk for 1 after I cleared the masses. -- The women were so supportive encouraging each other to finish up! I yelled a few words of support as I headed out and saw some of my team members and friends on their way to the finish line. I ran/jogged/walked next to one of my team mates. It was great to have her company and to know that I wasn't the only one struggling through the run. We kept each other motivated and focused on small tasks.... run for 2 minutes... walk for 1... we encouraged each other... we alternated between run/walk until we reached the "Vanity Sprint Finish" where we crossed the line almost simultaneously. :)

After the race I felt like I was going to pass out... I was clearly dehydrated and my electrolytes were depleted. I usually brag on my ability to gage my "nutrition" correctly, but something went very wrong today. As I sat in the medical tent... one woman misting me with cold water and the other trying to assess if there was something other than heat exhaustion going on. Once I felt my body temperature returning to normal, they placed the finishers medal around my neck and I was free to go.

Today wasn't a personal record by any stretch... this was actually the slowest I've been since I've started racing. I keep trying to console myself by acknowledging the life circumstances that have taken place over the last year... my lay off, financial streses and the gradate work that had consumed what spare emotional energy I had.

Every race is different, even if it's the same race course. I'll have to find a way to be ok with my efforts today... while I am proud of myself for following through with my race schedule this year, deep down, I am a tiny bit disappointed that my times weren't a little faster.

I rejoined my team members back at our tent for a post-race photo. We all praised each others efforts before heading over to the transition area to pick up our bikes and other gear and heading home.

"Be ok with your efforts... they were great as they always are... the outpicturing is just a little different today... to me, you are a Champion"!!!

This marks my 8th Danskin All Women's Triathlon for the year 2006!

Big fun in the sun...

SWIM, BIKE, RUN!!!!!!!!!!!!!

Danskin Triathlon (Denver) 2005

2005-07-01T16:32:00.000-07:00

2005 Denver Danskin - Aurora Reservoir
Date: July-05

Total Race Time: 1:57:05

Splits
Swim: 0:19:16
T1: 0:04:03
Bike: 0:47:20 - MPH 14.7
T2: 0:03:18
Run: 0:43:06 - Mile Pace 0:13:54

Total: 1:57:05

Toyota Prius Miami Tropical Marathon (Miami) 2005

2005-01-30T05:34:00.000-08:00

Toyota Prius Miami Tropical Marathon, Miami, FL

Date: January 30, 2005
26.2 Miles
Total Race Time: 6:32:23
Mile Pace: 0:14:57

Cooper Smith's (Easy Street) Half Marathon (Fort Collins) 2004

2004-10-03T13:32:00.000-07:00

Cooper Smith's (Easy Street) Half Marathon, Fort Collins, CO

Date: October 3, 2004

13.1 Miles

Total Race Time: 2:44:08
Mile Pace: 0:12:34

Acenture Olympic Triathlon (Chicago) 2004

2004-08-25T14:44:00.000-07:00

Acenture Olympic Triathlon, Chicago, IL
Date: August 25, 2004

Total Race Time: 3:47:04

Splits
Swim: 0:41:51
T1: 0:03:44
Bike: 1:36:39 - MPH 15.3
T2: 0:03:49
Run: 1:21:00- Mile Pace 0:13:03

Total: 3:47:04

Photo of Weight Watchers Tri-ers Group

Boulder Peak Olympic Triathlon (Boulder) 2004

2004-08-08T14:50:00.000-07:00

Boulder Peak Olympic Triathlon, Boulder, CO

Date: August 8, 2004

Total Race Time: 4:01:09

Splits
Swim: 0:34:51
T1: 0:02:26
Bike: 2:00:35- MPH 12.9
T2: 0:02:14
Run: 1:21:03 - Mile Pace 0:13:04

Time: 4:01:10

~~~~~ Post Race Report~~~~~

Sunday August 8, 2004 - 6:30am Race Start

3:00am... my alarm went off... I woke quickly to get dressed so that I could head into Boulder, Colorado.

My Triathlon Suit, Heart Rate Monitor, Sandals, and Fleece jacket were laid out on the floor in "Transition" style the night before. I knew my time had to be spent efficiently that morning so that I could leave the house no later than 3:45am. I had to drive an hour to get to the Boulder Reservoir, and I didn't want to be late.

So I mixed my Cytomax, an electrolyte replenisher and grabbed my morning raisin bagels and filled my Camel Back with Water to Super Hydrate during my ride in to Boulder, Colorado.

I was a little nervous the day before... realizing that I'd face another Olympic Distance Triathlon... that's a 1500M open water swim, approximately 25 mile bike, and a 10K run. The bike leg had a hill called "The Beast". This hill consisted of a 15% Grade Up Old Stage... that's a six hundred foot elevation gain in two-thirds of a mile... loosely translated, it was basically straight up! -- I had tackled "The Beast" two years ago but I wasn't sure what this year would bring.

The transition area officially opened at 5:00am. I arrived early... about 4:45am. It was pitch dark and somewhat cold, but I knew that the sunlight and warmth would come with the start of the race. -- The parking lot filled quickly. It was neat to watch the stream of headlights pile in one after each other. It was like a pilgrimage of some sort... we all parked on a grassy area, so there were no parking lines... just volunteers with flashlights doing their best to direct the athletes and spectators.

My belongings were in a "Triathlon Style" backpack, so I walked my pack and my bike over to the body marking area. That's where they use a huge magic marker to write your race number on both arms and on the front of both legs. Your age is written on the back of your calf. So, I took off my warm fleece coat to bare my arms long enough to have my race number drawn on... then into the transition area I went! It was set up by wave, and I was in wave number four... so I headed over to that section to rack my bike and lay out my towel, bike shoes, helmet and run gear for use after the swim.

This year there were new bike racks... each metal unit held four bikes. In the past, there were just poles that were supported by two 2x4's in the shape of an "X"... and you balanced your bike seat on the pole hoping that the weight of another bike wouldn't make the rod bow so much that your bike would fall over. In the past, with those older bike racks, we would run out of room... so it wasn't unusual to return to your bike and find that someone had "Moved in" to position their own bike, towel and accessories. In the sport of "Triathlon" we call that "Fighting for Real Estate". With the new bike racks, we all had enough space. We felt comfortable that our bikes would remain standing in their original position and that no one would feel left out or imposed upon.

After my transition area was setup, I begin the ritual of squeezing myself into my wetsuit. If you've never put on a wet suit, just imagine putting on a pair of jeans that are two sizes too small right after they come out of the dryer! That would be a reasonable comparison. The water temperature was actually 71 degrees... but even though I could have made it without the wetsuit, I always use it for added buoyancy. :)

I headed over to the swim start to get warmed up... check my goggles for a good seal and hope for a race with no personal injuries and no equipment failures. -- Unfortunately for me, my internal dialog got pretty loud.. and it wasn't a very positive one. Every fear and doubt I had about doing this race was starting to surface. But in spite of feeling too slow or too over weight to be a triathlete, I quickly recentered in my purpose for competing this year... that being to revisit the distances I've raced in the past and to remind my body that I *CAN* do it! My actual goals were not to have a Personal Record this year. My goals were to Race and Finish! And I knew I could do that! So that became my focus and I managed to let all of those other thoughts and feelings subside.

Well the sun was up and the park was full of energy and excitement. The generator powered lights were now off and the pre-race music blared. As an athlete, I couldn't hear the noise around me, just the noise inside my head. I found comfort in this being my sixth year of racing triathlons. "I can do this..." I thought to myself... remembering how incredibly nervous I was two years ago on this very same swim beach. Relatively speaking, I was MUCH more relaxed this time. So, I gathered with others who wore the same color swim cap as myself and we waited for our wave to start.

6:45am the horn went off... it was a running start... and into the water we went! -- Between my scratched swim goggle lens and the bright bright sun, I couldn't see the first buoy... so I swam forward until something large and orange came into view. Arms were swinging and water was splashing... we were on our way to cover 1500 meters in the open water. Lucky I remembered to start my stop watch... I was wearing my heart rate monitor to gauge myself during the race. -- We were about 200 Meters into the swim, and I kept hitting the feet of the person in front of me... and there were people swimming close to me on either side. I could barely see from one buoy to the next... the buoys are what guides you through the swim course. -- There was one person that swam a zig-zag pattern back and forth in front of me... I wasn't sure if I was off track or if they were!!! I just remember seeing them swim almost perpendicular to my line of travel!! I'm sure they eventually finished the swim... but I think they swam closer to 2000 meters instead of 1500!!!

I was out of the water in 34 minutes... I was pleased with my swim leg!! I ran barefoot up the long, uphill, gravel covered peer to the Swim Finish. I looked for my coach and friends who came to watch! There were so many people cheering and waving... I was so disoriented from transitioning from water to land. Just keep running I thought... I'm still on the clock for my Swim. We wear these Timing Chips around our ankles and I ran toward the mat that would record the end of my Swim and the beginning of my Transition Number One (T1).

My friends were awesome! They cheered for me as I finished my swim, and they waited patiently for me at the Bike Start! I fumbled to get my wetsuit off, my tri socks on my wet feet... my bike shoes, helmet and glasses on, and grab my bike from the nifty new bike rack and I ran to the bike start to mount and head out to face "The Beast!" For fuel, I had a power bar cut into half inch strips and laid across the top bar of my bike. The Power Bar is pliable and sticky enough that it just lays across the bike and "holds on" until I'm ready to eat it! So, after I rounded the first bend I peeled off the first of six Power Bar strips and "had lunch!" !!!

Keep your cadence up..." I thought to myself as my legs went slower and slower... I just couldn't do it the way I wanted... I felt the disappointment rush through my body... but I quickly shifted my thoughts to my purpose this year... "Just finish Carla... you can do this!" I pedaled along. I saw someone on the side of the road fixing a flat, and I was quickly reminded to be grateful that it wasn't me! -- I rode the rolling flats to "Lee Hill"... the turn off before "The Beast". I vaguely remember the race course from two years ago and I had missed two opportunities I had to practice the bike leg... it was no time for regrets. I would give it what I had and know that would be enough.

The climb began... I shifted to my middle ring... just relax... pedal... breathe... round and round my legs went... it was too hard to push, so I shifted into my "Granny Gear"... that's the easiest gear I have. Just be patient I thought to myself... just keep pedaling. -- Well, "The Beast" was upon me... it was longer and steeper than I had remembered. "I can do it" I kept thinking... the truth of the matter was, my options were "Pedal or Fall!" I was clipped on to my bike, and at such a slow cadence, I didn't know if I would have enough momentum to be able to un-clip before falling over. So, out of the saddle I came... round and round my legs went... "Just keep pedaling..." I thought to myself... I can do this... "You did it two years ago, you can make it! Don't stop!" -- There were other bikes around me some walking, some panting heavily trying to labor up the hill! My legs were burning from standing, so I sat for a minute, finding it very hard to keep going. "Just relax... stay within yourself"... I wanted to make it... so after resting for a few rotations, back out of the saddle I came. My breath was labored... "Stroke, stroke..." I said to myself. You play games to get through the tough parts of these races... "Pedal or Fall" started to resonate in my head again, but I didn't want to think such a negative thought... so I scrambled to think of something else to say to myself as my legs grew more and more weary with each rotation. "Ok...if I can get out of my clips, I'll walk..." I was about three-quarters of the way to the top. I wanted to give in... but now, the trick became to get out of my clips. That in itself was a challenge... so round and round I went trying to get enough momentum to make that ever so slight sideward movement with my foot to unclip... sounds like a simple task, but it was not.

I tried several times... "I can't get out!!!" I thought to myself and the panic of falling became more real to me as I grew more and more tired... "Just stay in..." I tried to convince myself... I glanced at my heart rate monitor which read over 170 beats per minute. I gave one hard push around and with my remaining strength I managed to unclip my right foot from the bike. I was so relieved... yet sad to know that this marked the first time I had ever walked during the bike leg of a race. :::sigh::: I tried not to spend too much time feeling sad. I was almost to the top... and the camera man was less than twenty feet in front of me. I wish I could have been riding for the picture, but I wasn't. I tried to let that be ok for myself. :::sigh::: "It's about finishing Carla... and you still have almost twenty miles to go..." There was a part of me that felt like the race was over because I choose to walk, but I reminded myself that it wasn't... that this was just one part, the hardest part and that I would finish the bike leg riding!

So, I finally crested over the top of that very steep hill... and I rode for almost another mile before enjoying the equally steep descent. "Why can't they have downhill bike races..." I thought to myself! I actually excel going downhill! My maximum speed was forty-five miles per hour! I remember glancing at my speedometer! Yeeeee-ha!!! I thought as I passed people who were more tentative about cornering and riding at high speeds!! "On your left!" I yelled with pride as I passed!!! I knew they would catch me on the next up hill, but it was fun for me to be in my highest gear pedaling my way down the side of this mountain!!!

The rest of the bike course was either rolling or flat. I watched my trip meter and was happy to see that the distance for this bike leg was closer to twenty-five miles than the twenty-nine I originally thought it was. So, I pedaled in a low gear into the park and headed for my final transition! My friends were waiting... yelling and waving to receive me after my Bike Finish!! They scurried to watch me transition for my run. I strapped on my run belt which held my race number and plenty of GU... then off I went to complete the final 10K leg of this race!!

My legs and overall energy level felt good as I headed out for the run. I wasn't moving very fast, but I held good running form! "Stand up tall, head level... move your arms!!" The words from my many coaches over the years rang out loudly in my head! I smiled when I saw my friends again as I left the transition area! "I'll be back in one hour and twenty minutes!" I yelled... I wasn't sure they heard me, but I know my pace, and I thought for sure I was accurate with my estimated run times. So, I trotted out on the run course... I thought I might walk when I got out of sight from the raving fans... but I kept running. I was proud of that. My first mile was about 11:30 pace... I felt like I wanted to just take off! My second mile I started to slow down... my pace was close to 12 min... still ok in my book! Then I slowed to about 13 min/mile pace... which was slower than I wanted, but I just started my "count down" and looked forward to reaching the turn around point where I knew I would be working my way back to the Finish Line!

I saw several people I knew out on the run course... we all encouraged each other! It was so awesome! "Good Job!" "Way to Go!" I heard so many positive comments even from people I didn't even know! I trotted along... walking through every water station and drinking at least a half cup of water. I ate several GU's... my energy felt stable and consistent... I had actually eaten too much that morning and after that Power Bar on the bike, I felt full instead of comfortable. I had reached the turn around point, and I was on my way back... the last three miles were before me. I remember running that same course last year in my Half Ironman... I remembered how demanding it was then... then my thoughts went to the future... I like to fantasize about completing my first Ironman in Kona, Hawaii... I imagine myself running on Alii Drive trying to make it to the finish line before the sixteen hour cut off time! No matter how tired I am, just the thought of being in Hawaii competing in the Ironman some how manages to harness' my energy and it helps me stand upright and run in perfect form with a renewed sense of commitment and stride! "I can do it..." I thought to myself as I trotted faster.

After that , I managed to glance up and the beautiful mountain-scape of Boulder, Colorado! I do so love this state... it's so beautiful here. This is the part of endurance sports that I love. I find myself being extra sensitive and aware of my surroundings... at this point, I wasn't even aware of my running... I just knew that the mountains were beautiful and I was glad to be able to experience them.

Here come the Pros!" ...someone broke my concentration... and I realized that I was running along side of Nicole DeBoom! Sister of Tim DeBoom who has won the Ironman World Championships many times! I ran next to her for about three steps! :) It was a delight even though it was short lived. The pros did three loops to allow the spectators to see more of their run leg. It was exciting! That's for sure! And with that, I knew the finish line was near. I didn't have much left for a sprint finish, but I did manage to stretch out as I ran through the crowd lined street! I heard the announcer say my name "Here Comes Carla Thompson!!! From Highlands Ranch!!!" I was excited... playing out all of my Ironman Triathlon fantasies in that very moment! My team mates and friends were reaching their hands out to give me a "High Five" !!! I ran close enough to the sides to touch their hands as I tried to sprint toward the finish line. My legs were starting to cramp... so I ran slightly slower than I wanted for my finish.

I ran toward the finishers arch, and across the mat... I listened for my favorite sound... that high pitched electronic sound that means my run finish time was recorded! -- The volunteers immediately reach for your ankle to remove your timing chip. I was tired, but I had enough energy to look around for my special friends... I had lost them in the crowd... we were finally reunited... and that marked the completion of my second Boulder Peak Olympic Distance Triathlon 2004.
Big Fun in the Sun!!! SWIM, BIKE, RUN!!!!!!!!!!!!!!!!!!!

Carla Lynn!!!

Danskin Triathlon (Denver) 2004

2004-07-01T16:27:00.000-07:00

2004 Denver Danskin - Aurora Reservoir

Date: July-04

Total Race Time: 1:50:49

Splits

Swim: 0:17:16

T1: 0:04:16

Bike: 0:48:57 - MPH 15.1

T2: 0:02:32

Run: 0:37:47 - Mile Pace 0:12:11
Total: 1:50:49