Chris' GWN 2013 Race Report

I mentally went into this race treating it as a training day. With both of my bikes going down two weeks before, and my inability to get my full distances done in training due to scheduling factors (and weather), I felt unprepared. This decision was made upon discussing my options with Angie... I have to say, having this mind set going into the race, I didn’t feel as anxious, or as pressured, as I usually do pre-race.



The night before race day I usually like to plan and lay everything out so the next morning is stress-free. I know I had everything prepared so I wouldn’t have to ‘think’ in the morning. The only thing left, was to get some sleep. My husband, Terry, was joining me the night before, as he was going to volunteer for wetsuit stripping the next morning. Generally, I am one who needs sleep. Since I had to be awake very early the next morning (at least 4:30 am to eat), I needed to be asleep early. Unfortunately, Terry arrived at my hotel room at 10:30 pm. Even though he said to go to sleep, in a small hotel room, one can hear everything. I last saw my watch at 12:30 am and was too tired to get my earplugs to avoid any further wake ups.... ugh!



Race morning came fast! I was tired...and my lower back was aching. However, all went smoothly, and as planned. I adopted an odd but fantastic breakfast plan from a TTL’er I roomed with in the Wasa Lake Triathlon (yes Sharon, salmon for breakfast!) It was surprisingly very palatable, and filled the hunger void. I will be keeping this regime for sure in future preps for sure!!



We arrived at the swim start and I went to work setting up T1. My nerves were settled... nothing crazy at all, because it was just a “training day”. I saw lots of TTL’ers at the race start which was SO awesome!! Even members I didn’t know!! The feeling of being a member of such a welcoming and supportive group was, and is, a really great thing!



Then it was announced to get into the water for warm-up. I was in the port-o-potty line but nearly there. I quickly ran to my get my wetsuit on. However, once I reached the water, I was only able to get out maybe 50 meters from shore, and everyone was called back to shore to go through the timing gate. Oh well.. at least I got into the water :)



The Swim: I was confident I could do it as I've done it in practice with no problems. I seeded myself, I thought, very well, and started from a less congested area of the beach. The start was awesome! No one was bumping me, nor trying to swim over me. I felt relaxed and didn’t feel like I was pounding it out. But then, I had a panic attack at ~500 meters out (full-on hyperventilation, claustrophobia, looking for a boat and seriously debating swimming to shore). I turned over and floated on my back to get refocused and to get control of my breathing again. There was a lot of self talk to get me back into the day, and switching my mindset. Finally, I turned over and found some feet and a hip. :) I figured that if I could follow someone (just as THE COACH said), and know there were people close, I would be ok. All was good again... I was only was bumped a few times and knew it wasn’t intentional so put it out of my mind. I even swam right around the buoys, with no one on me, versus having to breast stroke around, and everyone grabbing at eachother. I got through it and was ok-happy with it.



T1: Transition was funny!! I came out of the water (after 2 hand touches in the mud...) and began running to my bike. Then, I remembered, “there are wetsuit strippers... TERRY!) I ran right to Terry to be stripped. My wetsuit wouldn't come off, especially around my watch and timing chip. It took a bit for Terry to pull it off of my, but finally it came off. PHEW ... precious minutes!! haha ;)

The swim out of mind, I went into bike mode.



Bike: It felt good being on the bike! I saw many familiar people out on the ride and cheered and smiled most of the way! I realized that I’d forgotten to put the bike computer on ... oops! So I didn't have any data other than on my watch. Also, the lower back aches came back and stayed with me the whole ride, but I dealt with it and kept going. One competitor and I kept jockeying positions. A man with #500. Angie had said as a generalization only, that ‘some’ men don't like women passing them ( this was one of those men Angie!) He kept blocking me and he would draft off of me. Not once but several times through the ride. Especially going into the head wind! I thought, "where are the race Marshall's?" It was really irritating, but I tried to stay positive and focused on what I needed to do. A race truck did come by finally on the second loop and someone yelled "you're in the zone!"... He dropped off for about 15 mins I think - haha! Bike was done, and I was happy with the time considering the wind and hills. As a side, I was also happy to say that I was able to get all my planned nutrition in!





T2: My legs felt wobbly! Usually I dismount with no bike shoes, but with so much dust, I left my shoes on this time. I also had to SIT and put my socks and shoes on... That hadn't happened before either. But I couldn't bend over to do it. Then I was off!



Run: Felt great, once my running legs woke up. Seeing the TTL'ers at the team tent improved the mood :). I again had no data on my watch for pace (which I usually gauge my run by) so I had to run by feel. Had my race belt on at the beginning to carry my own nutrition, but it felt heavy and was irritating me, so I through it into the trees - haha! I figured there was enough nutrition from aid stations on the course, that I could make due. I was hardly breathing once I got a rhythm, and my legs felt awesome as I was flying past most on the run course!! I even caught up to Leslie-Anne, and ~had to~ give her a little love-slap on her bum... :)



My pace felt steady and strong! It started to rain on my second loop, hard, but I loved it!! I had done a really long run recently with my training Buddy, Phil, in full downpour rain. I mentioned during that run the rain could happen at GWN - and it did! I laughed out loud!!! It was awesome!!



Then a calf cramp showed up at ~15 km. I couldn't walk, it hurt SO much! I had to stop and stretch it out for what seemed like an eternity. The thoughts in my head began again... ‘do I just dnf?’, ‘do I walk it out?’. I started thinking of my brain injured brother who I'm sure, if he could, would love to be able to just walk again, or feed himself again, or I’m sure, participate in an event such as this. Really? I told myself to buck up!! Then as I was stretching, I noticed a piece of Safeway grocery bag was stuck to my calf on my race tattoo - it must have gotten stuck when I was putting my wetsuit on (a little trick I was shown the week prior). Is this like when you walk out of a bathroom with toilet paper on your shoe?? I thought, no wonder strangers were smiling at me..lol!! I laughed again! Too funny!! My mood completely switched and I began to wobble run, forced some gels and coke and water down at the next aid station. The cramp subsided slightly for me to be able to jog again. I eventually got into a pace and gait that felt good and felt strong going back (with no sign of calf pain). The TTLer's at the Team tent for my final meters gave me that extra boost!!! 3 of them were doing this high energy dance and chant which was SO awesome.. I loved it!!! I could hear Angie yell out “Go Chris! You look really good!” (Thanks Angie!!). My pace was super strong and I could feel myself smiling coming down the final chute. I did it!! My arms went up in the air and I even squealed at the finish (and cried a little too) because I didn't give up even though I had many chances to do so! :) I loved this day, even though there were glitches!! It was a redemption of sorts (since my surgeon said I would never be able to swim or bike again) and a challenge to test me around each corner on the course. But I persevered and got through it. Also, definitely a mental game... And tough "training day" :).



I couldn't have gotten through it without all the support, guidance, knowledge, empowerment, love ... (I could keep going here...) of our most amazing coach, Angie!! I feel so grateful toward Shannon for lending me her bike to be able to get some practice rides in, and to use it in GWN!! THANK YOU! Also, my incredible training Buddy, Phil, for preventing me from stopping and influences me to keep going!! My hubby Terry allowing me time to train, and looking after our 3 kids! And all of the team members and team family who have supported and trained through together!!! You’re all so awesome!!!



As a bonus, the day was a 15 min PB for this distance... not bad considering. :)



Chris xo

Sarah's Hawaii 70.3 Race Report

Race Report Hawaii 70.3 2013




I think I have written this race report 20 times already in my head since the race……now to write it down on paper.



First off, I have to say thank you. Thank you to my friends and family for all of your continued support. A special thank you to my husband who not only supports me but also encourages me to keep going and believes in me more than I believe in myself. And to Rena, for pumping me up when I need it most and joining me for 6 am Saturday morning bike rides.



I had some BIG goals going into this race, and they seemed to get bigger as I progressed through the days of training and the race got closer. My confidence was growing, as I felt stronger and stronger in my training. I was starting to wonder if I was getting too confident or too much of an ego……My main goal was to qualify for Kona, not just for myself, but for my parents too as I knew they were holding out on going to Hawaii until they knew if I qualified or not. Then came my next goal……I wanted to be in the top 10 women overall! Including pros!! Not sure where I even thought I had the balls to say this out loud. I shared my goals with a couple of people, but for the most part kept it quiet.



I chatted with Matt, my coach, before we left for Hawaii and we went over a plan for workouts in the week leading up to the race and briefly discussed race day. We never talked about goals and just touched on pacing/ power for the bike, but the main thought was to stay focused on the process of the day.



We arrived in Kona a week before the race. I was able to get in some good rides and final training in the days leading up to the race. I followed the plan. It can be hard to stay on a plan when nerves kick in and you see other athletes doing more, or less, or harder or staying more relaxed. I trusted the plan though and stuck to it.



The night before the race I ended up reading an article that Matt had written titled “Race Day Habits” which discusses the things that one can do wrong and one can do right in a race to make or break your day. It was as if the article was written for me. There were so many points in it that really hit home and helped me focus on the task at hand. One line in particular was:



“Race day should be the time to forget your



goals for much of the day. Your goals were there



to help you get out of bed for those early morning



swim sessions or get you on your bike in the rain,



but race day is about execution.”



I also had read a post that Danelle Kabush had written in her blog where she said that her parents told her to “float through the miles”. This would come in handy in the run.



Race morning started early as always, but Kelvin helped me get ready and walked me over to catch the shuttle. I headed down to the race start with the rest of the athletes on the bus and once at the race site it was time to get ready. My nerves were kicking in, but I focused on the task at hand and went through my normal routine of getting my bike ready, transition set up, my self prepped, porta pottie stops……plenty of those, and headed down to the water. It was a windy morning and I could hear the many athletes talking about how hard the bike would be. I let it all go and just thought we are all riding in the same conditions.



I was trying to keep an eye out for Kelvin and my father in law but did not see them so I hopped in the water for a warm up. I tried out the funky chicken (?) move to warm up, looking a little crazy but made myself giggle. As I came out of the water from my warm up I saw Kelvin. He gave me a good hug and words of encouragement as we watched the pro start and then the men start. Next up was all the women. I got in the water and lined myself up furthest to the left in the deepest part of the water. As I sat there treading water waiting for the cannon to go off I looked around me at ALL the other girls that were racing. I thought to my self, how on earth did I ever let myself think that I could come top 10 in this race……then I made myself think positively and let all goals go. I was now ready to be in the moment and to be ready to race process driven, not goal driven.



When the cannon went off I went out at a good pace. I ended up finding some fast feet and trusted that she was heading in the right direction. Sighting was tough so I chose to trust that she had a good path and did my best to check at times. The swim was tough, a strong current, ran into the male swimmers, and some pretty bad choppy waters on the last leg of the swim home. I was glad to done when it was over. I didn’t know what I had swam until I heard a couple men say they had done 40 min, which would have put me about 33 min (in the end it was 34, a slower day for sure). I didn’t let the time bother me though as I knew it was tough conditions and everyone was in the same boat.



Once out on the bike I took the first 20 min or so to let my legs come to me before I started to ride a little harder. I started to feel quite strong and got into a good pace. I made sure to hydrate from the start and to start fueling soon too. The one advantage to the men starting ahead of the women was there were plenty of men to pass! This was quite fun and empowering. The bike was windy, unrelenting wind from all directions. I stayed positive and focused though and reminded myself over and over that we were all riding in it together. I was hoping that I wouldn’t get passed by any girls, but there were some strong bikers. I think in the end I was passed by 3 or 4 girls but managed to pass a fair few myself. I rode strong and consistent throughout the course and made sure to hydrate well and drip feed fuel. (Not all of which wanted to stay down….I lost track of how many times I tossed my cookies on the course, but figured my body would keep what it needed and was getting out what it didn’t like). The last 20km was a tough head wind home and took a lot to stay focused. I never looked at my watch once for time, so I didn’t know just how slow the course was. I think this was smart though as it would have been a huge negative to see a slow time. Coming in on the home stretch there is a no pass zone where a fellow in front of me decided it was time to sit back and relax! Bugger!! I had to remind him that this was still part of the race.



I was thrilled to be off my bike and to be getting my run gear on. On with my shoes, my hat, grabbed my nutrition and SI joint belt and off I went. I settled into a good pace right away but reminded myself not to go too hard in the first 4 miles. Again, I never looked at my watch or my pace. I felt I was running strong, but had no idea of my pace and just started to count down the miles. Around mile 8 I started to make up rhymes to get the time to go by. “I can do 8, I feel great”, “I can do 7 feels like I’m floating on heaven”, “I can do six, let the pace stick” (this one needs some work…), “I can do 5, I will survive, on this course I thrive”, “I can do 4, knocking down other girls doors”, “I can do 3, I will be free”, “I can do 2, and will see my Emmy boo”, “I can do 1, let’s get er done”…I think that was the final mile…I remember thinking about chocolate donkey balls in the final mile too. I was craving some treats!



As I was running and catching some other gals I told myself not to chase them but to let them come to me. To “float through the miles”. This really helped me stay consistent, not run too hard or allow any negativity in. The run course has a few out and backs and I started to realize that I was doing pretty good overall. It wasn’t until mile 10 where I saw Kelvin and he let me know that I was 3rd in my AG and 10th overall. I was PUMPED! I knew I had another girl right in front of me and let her come to me too. There was one gal behind me that looked like she was running strong so I knew I had to stay focused in order to stay ahead. There was no time to rest.



I stayed strong right to the end. Once across the finish line I was done and done. I was surprised by my overall finish time, thinking I had gone faster but still knew it was a good day. I knew I had put it all on the line and was so proud of myself. Nell, the 3rd place AG gal came up to me and asked me if I was “taking my spots”, like it was a sure thing! I have never felt I was in the position to have qualifying spots be called mine!



In the end I had a solid race. There is nothing I would have done different and felt like I nailed the day. I am one happy Kona bound mamma!!

Leslie-Anne's Calgary Marathon Half-Marathon race report - May 2013

I wasn’t going to do a race report. I had decided that during the Calgary Half that it wasn’t worth doing, who reads them anyhow, what difference it would make.


It’s funny what 24hrs can do for a soul.

A perfect day for racing/running/being outside dawned on Sunday. Dawn alright, watched it rise as I was up at 4:00am. Only two things will get me up that early, travelling and a race day. Not even for skiing do I get up that early (I get up at 5:00am for that!).

Lots of things to deal with for this race and I thought I had put them all in line, figured out my nutrition before and during the run distance, prepped everything the night before, got sleep.

Arrived early enough to warm up, focus, and get good race vibes from teammates and other runners. The sun was starting to warm things up; it was all looking like a stellar day from my perspective. One “niggly” but I decided I would be ok, and to remedy that my friend “Emo” was taken to join me in the race.

I found the Pace Bunny I wanted to follow, decided to let someone else “do the math” for me and help me with my pacing as I always go too fast at the start and wreck myself for the finish. First time doing this and albeit I was nervous, I thought all would be good to join the 2 hour continuous run group. I stood in the crowd (which is outside my comfort zone) I hear the Pace Bunny state,” I will aim to be at the 14km mark/turnaround with some put in the bank so we can cruise to the finish”. WTF??!! That is NOT how I train, that is NOT a negative split, yikes! Panic set in and since race day is about problem solving, I decided I could handle this, just keep the bunny in my sights and I would be ok.

All was good until 30 minutes into the race. Right on the dot cramps set in and I knew what I needed. Timing is everything and yes! There they were, “perfectly placed porta potties” with a lineup that meant my goal time was going to be jeopardized. I glanced over and ran to other potties that were more for the return trip. I didn’t care; it was faster than standing in line. Back on the course, re-adjusted my thought process, and was with the mindset I would be ok. Then it happened again approximately 25 mins later, more cramps, F*CK! Now I’m really mad and no porta potties in sight. Have to walk as the side stich I had was painful, walk, breath, and take in fluid nutrition, run, and repeat. Finally the aid station and what else I needed me and all the other runners who were also dealing with the same issue. At least I wasn’t alone. How much time did I lose? At least 5 minutes. Now I have to decide how to finish this race as I knew my goal time was, and pun fully intended, “down the toilet”.

I kept on going but with a saddened spirits. I began to question my reasons for running; the more I ran the more negative I got. I finally get to Memorial where I knew the turnaround was. I saw the group I started with on the other side, I looked away in pain. I didn’t want to continue, I wanted to quit. I was done. A few minutes later I see a TTL jacket, what a beautiful site to see, a beacon of light, of support that propelled me forward. “Toni!” I cried out. She turned and as I ran towards her I began to cry and she let me do that. She is one athlete that fully comprehended what I was going through. She walked with me, encouraged me to keep going, to focus on the blue skies and sun, the great volunteers, the fact that I am out there doing this distance.

She pulled out of me what I needed to use to keep putting one foot in front of the other. Toni Jaques, you are a classy lady who I will be forever grateful to for getting me through the dark side of my brain to focus on finishing.

Those last 7km were completed with walk stops, as I needed. I noticed that when I was running, I would pass people; my pace is good when I am able to run. That helped my battered ego and I counted off the km’s left. I loved going through the East Village. Those folks had me think I was a runner, that I was doing awesome. They had no idea the struggles I was dealing with they just gave support. Kudos to them and all the others that did the same all day I certainly appreciated it!

Finally Olympic Way and the finishers’ shoot and the finishing line! Tara Beattie was right there and she knew by the look on my face that I wasn’t happy. She told me she would be at the same spot and I would meet her there. That didn’t happen as by the time I got my medal (man it is huge), through the people, the food line, I was done with crowds. Met up with Shannon Ouelette who was good enough to hang with me and sit as I re-grouped my spirit. Yeah for teammates!

When I got home I cried on Roger’s shoulder. As I sat in my Epsom salt bath the first thing that came to my mind when I thought about how I felt regarding my race sadly the first word that came to mind was “failure”. My son asked, “What went wrong?” best question ever. Had me thinking about the day.

24 hours later, (it’s funny what 24hrs can do for a soul). I answered the question.

I may have failed in obtaining my goal time but there are many things out of my control and if they happen on race day, what do I need to do to get around them? What went wrong? Given that during the week 4 nights prior I was not well, spent one night pacing in my house because I couldn’t sleep and finally 36 hours later I was able to sleep may have played a factor in my race day issues.

Did I fail to start? No. Did I fail to finish? No. Did I fail in learning about how I can get through a race when in a mental low point? No. Did my teammates fail me? No. Where exactly was there failure? No place.

I am not a professional athlete. I do not need to stress about the times I finish a race because in the big scheme of things, what does it really matter? I attended “Endurance, A Run Woman’s Show” and thought of what she had stated during her performance. I broke into a sweat before most people (save for the 11,000 others on the course and how many vollies, and supporters) were up. Yes, I chased a “pony tail” for some time to get me through. Yes I thought my legs were going to give out. But I did what all runners do, I kept putting one foot in front of another and I finished. That was the most important part.

Recovery was great, sitting in the sun on Tara’s deck enjoying a couple of cold beer followed by a bar-b-qued steak, red wine and other tasty treats. Family and friends are the best motivators to go forward before, during and after the race.

I will do this race again, next time it will be different. Bring on the 2013 Triathlon season!

Leslie-Anne's Tour de Airdrie Half race report April 2013

Tour de Airdrie, Half Marathon, April 21, 2013




This was a race that I was not sure I was going to do. I asked Angie to set up my program to be ready for it but no guarantee I would do it. Hell, I even trained when I was in Mexico! I won’t lie; it was SAHWEET to be able to run outside, wearing shorts and sweat due to the heat! Circumstances allowed me the opportunity to do the race and 5 days beforehand I actually signed up.



I knew it wasn’t a big race, but that didn’t matter. For me, I just wanted a race that I could do before the Calgary Half. When I went to pick up my race package I was told I’d have to wait 30 mins and a man said, “No, not that long, maybe 5 mins” as they were setting up the table. Not only was I first to pick up a package, I got my choice of number from 1 to 99. Wow! Those two things have never happened before! My number has always been 7, so that was the number I picked. I thought as I left the store with a very good bag of swag by the way, things usually happen in threes; I went home and did my 8 x 400m (or 2 mins outdoors as I chose) and wow, they went very well. I thought maybe, just maybe this would be a good race after all!



One of the things that I decided this race would be good for was to monitor my eating prior the race starting the day I signed up. I was diligent in eating as little gluten as possible, no excess coffee, lots of water and no alcohol (that last one was a killer…) , and lots of greens. The night before the race, salmon and brown rice, no greens, and of course water.



Sunday dawned after a very restful Saturday (I actually did as little as possible) and I was ready to go. Roger was, as always, my Manager and wouldn’t let me stay up past 10pm!

I got up Sunday with lots of time to spare. I had my usual 1-cup of pre race coffee, water and a protein shake. All went according to plan as I headed out the door with my new best friend “Captain I” ingested. I wanted a PB and knew that in order for that to happen I could NOT have any bathroom breaks on the course.



A quick trip out to Airdrie and kept myself relaxed and warm during my warm-up run. The wind was out of the north so it was very “nipply” to say the least. I got a bit hungry so I decided that I had to eat something and took in a banana. Good decision on my part, as I believe it would’ve been challenging on an empty stomach on such a cold day.



There were not a lot of people in the half, but that didn’t matter. I was there for my own purpose, and that was to come in with a new PB. I didn’t talk to other runners before the race. A friend of mine joined me for a couple of laps around the track, perfect. He kept me calm and I was good to go when the local Alderman said, “On your mark. Get Set. GO!” Off we went.



There were no markers for the 1st 13km on the course and that was a bit of challenge, as I didn’t know what my pace was. I did think I was going a bit too fast, as it was 1:02 about the 12km mark. The key for me though during the race, (which was very quiet and very



few people along the course save for the most awesome volunteers), was to keep moving at all times. If I couldn’t keep the pace, I slowed it up and walked when I had to.

I allowed myself a couple of stops that I actually timed for 1 min. I used the water at the aid stations and my own fuel (Endura) when I needed that boost.

I also stopped twice to say hello to my cousin and family and dogs, which I know, cost me but also allowed me to re-group myself.

Around the 15km mark the course went alongside a graveyard, I thought that was a bit odd but did say to myself “rest in peace” as I went by. Not sure of the reason, but I did it anyways!



Speaking of the course, it is a flat course. Anyone who wants to really rock a half, this would be the one to do it on. The one thing that was rather challenging was the turn around point. It wasn’t clearly marked and I actually wasn’t sure that was where it was. I actually took a few steps beyond to see if there was a marker further towards a cross road that I could see. Another runner thought that there was no way this could be it, as he didn’t think he was that close to the front. (Ha! That had me laughing as I am never that close to the front). Anyhow, we decided it was the place and we both turned around. How much time did that cost me- perhaps 45seconds to a minute overall.



Homeward bound the course had a few odd turns. Running past the place where the finish line is can be very mentally challenging. I kept my head down as to not see the finish line in my peripheral vision. Coming back we had to cross the street and run past it again! Yikes! I passed one guy about 25-30yrs old and he said, “You are one tough cookie”. I smiled and replied, “ Not bad for an old girl”. That was enough to boost me to the end. Not clearly marked but I pointed towards the gate we came through at the beginning and was told yes by some guy taking down stuff from the race sponsor.

There is something about finishing a race on a track that spurns me on. I knew I wasn’t going to break 2hrs but I was close, damned close. I crossed the line at 2:01:01 (my watch). 7 mins faster than my previous time! I was VERY happy!!

Finally, that monkey is off my back! YESSSSSSSS!!! 



A hot shower, some food and of course, the best post race beverage for me ice cold Pilsner (two actually). Yeah for family that lives in Airdrie!



I got home and Roger asked me as I came in the door (I called him immediately after the race and told him my time), “What was different about this race?” I thought about it, and responded, “Fitness, Focus and Food”.



Fitness and Focus:

I wanted this race, so I trained for it even though I wasn’t sure I was going to do it. I did all my runs, and worked on the pacing. That pacing was done on the dread mill and outside. (Thank-you Tara Beattie for your patience with me on that one when we ran outdoors!)

I also spent time with Angie on a track, which was interesting. I am sure she was very amused when I lined up to start and was facing the wrong way. What do I know about tracks?

I used the learning from the pacing during the run. I didn’t have the markers I was expecting but I did manage my cadence. I do not run like a gazelle. No sense trying to do that as it would waste too much energy.

I realized I could slow up my pace to rest and cover more ground than just walking. Yes I did succumb to walking but I also timed my breaks not to walk too long.



Food:

I monitored my food intake as my gut has cost me a PB before and I was bound and determined NOT to let that happen this race. I was very careful with my gluten intake for 4 days prior, had salmon the night before (unlike Coach Sharon the day of a race) and brown rice. Race morning a protein shake for breakky, a cup of coffee and then a banana approximately 45 minutes prior the race start. My plan worked and I have NO hesitation about using Imodium (aka Captain I.) ever again before a race.



Those 3 things all balanced out for me. I also did not talk to anyone before the race, meaning racers. I kept to myself and did what I wanted to do for me. During the race when people passed me, I kept saying to myself, “I am doing my race for me. My goals.”

It was a good race day for the three, “Me, Myself and I”



This race was a learning race~ and learn I did!

Calgary Half is a month away, that sub 2 hour goal is just waiting for me…

Owen's Escape from Alcatraz Race Report

I encourage everyone to race the Escape from Alcatraz Triathlon.


One of the unique things about triathlon is that you compete on the same course that professionals do.

At the end of the day you can say "hey, remember that tough hill on the bike?" and know that you and the pro's did it.

You can't say the same about other sports. You can't go shoot three pointers with LeBron James.

In the Escape from Alcatraz, you really do 'rub shoulders' with the pro's when you are running on the rocky, rooted, single track run course.

Sometimes you get to say to yourself "Leanda Cave is tall!" as she traverses past you on under the San Francisco bridge.

If anything, you are humbled and appreciate how fast and talented a professional athlete is.

_____________________________________________________________________________
After a few years of longer distance racing, I decided to have an 'off year' and try new things.

I went into the San Francisco Escape from Alcatraz with the mindset that it is a vacation with one tough workout.

MORNING:

My routine consists of getting up early and putting away lots of calories. However, I wasn't really hungry nor worried as this is a shorter race, and I haven't done one in a long time. So I slept in until 5. That felt good..

I took my time, got ready, and loaded up.

I rode my bike down to the race start and set up. I wasn't entirely sure how to set up. Arm warmers or not? Vest or not? Gloves? You also need to account for no change tents nor people to rack your bike for you. Good idea taking my headlamp.

Once I was set up I headed to the buses. They shuttle you away from transition area to where you board the San Francisco Belle ferry.

PRE-RACE:

I was worried about being cold on the boat so I brought a space blanket and gloves. I ended up not needing them as you have enough shelter on the boat.

I asked someone to help me zip up my wetsuit and she was happy to oblige. Then I noticed it was Sarah Groff!

Unfortunately I got really warm and ended up unzipping. We also had to wait for the cruise ship to pass as they were running late that morning.

I also noticed there was a considerable amount of chop this morning. I already knew it was going to be cold from my pre-race test swim.

(Have you ever seen the second Batman movie where the convicts and citizens are on the boat, waiting for their fate? That was a similar scene on the ferry, except you were grouped by age).

Once start time neared, everyone started making their way to the exits to re-enact the scene where lemmings jump off the cliff. (Matt Reed is tall)

I pushed my way to the start and got a decent position. Next time I'm sitting right by the doors!

SWIM: (1.5 mile)

The pro's got about a minute head start. I wasn't sure when the age groupers were going (it was less than a minute after).

They wanted to have all 2000 or so athletes off the boat in under 8 minutes. Sounds like a fire drill to me.

To be honest, I had no idea where to swim. I remember seeing some of the landmark sightings that were mentioned but..how do you know when to switch your focus? Luckily, the pro's had a lead boat with a big orange buoy on the back.

I only wore the one cap given to us and no booties. Yes, the water was cold (50 F) but after a minute or so you don't notice. It was the chop that beat me up.

It felt like a long swim because of that. I could feel my stroke breaking down as I neared the end.

I say that I didn't notice the current, but after looking at my swim time I knew that I times it well, caught it and 'surfed' it in.

There was no drafting to be had as people were scattered everywhere! Oh yeah, I have never raced in salt water either.

T1:

A LONG transition run. Approximately 1/2 a mile. You were given a bag to put some items in that would await you once you exited the water. Suggested items included a small towel,

a bottle of water to rinse your mouth, and a pair of extra shoes to run in. I had only a small towel and water. At this point, I had no shoes to run in anyway but surprisingly, it didn't bother me too much running barefoot.

I fumbled around at my bike. Total T1 time was 8 minutes. Next time, I won't need a vest or arm warmers. I left my gloves and headband behind.

BIKE: (18 miles)

Hilly, scenic and fun! Good choice taking my road bike with clip on shorty TT bars. A road cyclists delight for a course!

Asphalt rough at some times, and some tight corners.

I couldn't believe how far ahead the men's leader was. He was coming back into town as I had completed 6 km.

I tried no to burn too many 'matches' on the bike course. Even paced the hills, pushed where I could, but I feel that I left a bit of it out there on the course.

I took two full bottles of fluid on the bike.

T2: Once again, a long run with my bike. 3 minutes was much better.

RUN: (8 miles)

One of my favorite runs. So much so that we ran it again two days later for fun!

Asphalt, gravel, shale, army bunkers, concrete stairs, wood stairs, roots, branches, beach, sand stairs, highway... all part of the run.

At times it was difficult as there is a lot of single track. Note to self: There are no porta-poties on the run course!

FINISH:

Great atmosphere. I tried to live it up and get the crowd going.

Had a massage, got my picture taken with women's winner (Heather Jackson) and changed into some warm clothes.

I drank lots of banana creme muscle milk after. YUM!

We went for clam chowder in a sour dough bowl after that for lunch.

Then, it was the Alcatraz night tour!

Pictures are of me geeking out with Heather Jackson, my GF Barb and Pete Jacobs.

Check out the local media pictures:

http://photos.mercurynews.com/2013/03/03/33rd-annual-escape-from-alcatraz-triathlon-in-san-francisco/

Lara's San Antonio Half Mary, Nov 11, 2012

San Antonio – November 11, 2012


My second destination race this year and my goal was to execute a better mental race than Phoenix. I always have a time goal but was trying hard to just focus on the mental race since I had fallen apart during the Phoenix half. A couple weeks before the race I started to have issues with my knee so I had been taking it easy. Our first full day in San Antonio, Coach (Sharon) had us all head out for a run. I really didn’t want to go because I wasn’t sure how my knee would feel. I almost didn’t want to know if there was still going to be pain/discomfort until I started the race. Well, I did have pain and until the race I felt my mental state about the race was wobbly. I was fussing about dealing with knee pain for 21.1k. Could I stay mentally tough?!?

Saturday night we sat down as a group and worked through a race plan that Sharon had found. It was so great to share our strategies/fears/expectations for ourselves. I found this extremely helpful to see I wasn’t alone in having fears and to hear what other people said to themselves to help them through. The one that stuck out the most was Sharon talking about being able to say at the end of it, “I did the best I could TODAY.”

Race morning, as usual, I was relaxed and being surrounded with my best friends was perfect. High fives and hugs and then we were off. Usually I run a race by myself so started off trying to do my beginning race pace. Knee started to bug me about 300m in. The heat and humidity were another factor. I looked at my watch to see I wasn’t near my usual pace. At about 15 minutes in, I glanced back and saw the other 3 girls not far behind me. This was my TSN turning point. I thought to myself, today is not going to be a day to have a personal best or even try to get near the time goal I set for myself. Today is the day I run with my friends and experience a race by their sides. So I slowed down, moved over to their side of the road and joined them.

Until around km 11, the four of us stuck together, taking turns running in pairs in the front. We read signs, high fived the crowd, laughed at me getting stabbed in the leg with a rake by a volunteer who was raking up cups and checked out running gear. Sometime after the km 11, Mel and I got separated from Jen and Marnie. It was at this point I turned my focus completely away from myself and my knee. I thought of my kids with me in my pain cave, jumping around on a couch. I thought of my good friend Natalie, who lost 5 members of her family on this day 15 years ago and how she is the poster child for resilience and being resilient was what I needed to be. I thought about how blessed I am to have a husband who supports my running. At about km 15, the race became about Mel. I pretty much talked to her the last 6 k, even if she couldn’t hear me. “You can do this, Mel”. “Mel, I have you attached me, let’s go. I am pulling you up this hill.” “You are looking strong Mel.”. “Sharon is cheering us on with a Canada flag, let’s run to her.” “We are picking up the pace, Mel, you can do it.” Everything I needed to hear from myself I said out loud to Mel. I am sure the other racers around me thought I was nuts but focussing on her helped me run my race. Crossing the finish line together is something I will cherish forever.

Even though this was my second slowest half marathon time and I was in pain almost the entire race, it was one of my best mental races. I am proud of the decisions I made during the race. The decision to turn off my pace and just run; the decision to run with my best friends; the decision to take it all in; the decision to focus on someone else and not myself. I am proud I managed a negative split, but what makes me most proud is that I helped a friend complete her race, which ultimately helped me complete mine!