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

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

Total: 7:28:08

THE PREPARATION:

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

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

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

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

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

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

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


THE EXECUTION:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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


THE CONTEMPLATION:

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

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

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

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

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