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!!