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

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

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

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 ~~

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

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

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

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

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