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

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