Rudolph's Revenge 5K (Denver) 2008

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 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 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

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)

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)

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)

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

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!