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

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


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

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

Details of the day to follow!

Race Goals:

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


Fashion Report:


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


Nutrition:

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



Short:

FEMALE AGE GROUP: 40 - 44 - 3rd Place

Total: 6:51:42

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

Thoughts:

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

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

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

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

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

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


Long:

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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


T1: Transition from Swim to Bike

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

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

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

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

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

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

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


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



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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Fifty-six miles down, thirteen to go!


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

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


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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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



Thoughts:

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

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

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

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