Feeling Thankful

As I continue to give my body an extended period to rest and repair from running a marathon on under-trained and slightly injury legs, I finally downloaded my Garmin data last night (15 days post race). I knew my overall time from the marathon (of course), but I hadn't looked at the details, and I honestly didn't care.

So here is what it looks like. Basically, lots and lots of short bouts of walking. About double the amount as last year (interesting to compare).

IMLP 2013

IMMT 2012

Lake Placid Splits

It's always so interesting to look back and compare your memory with the actual splits. For example, I'm shocked that Mile 19 was my slowest mile. From my memory, there is no large hill there and nothing jumps out in my mind about that mile being significant. I do remember feeling like it was taking FOREVER to reach mile 20. I walked the entire hill near the ski jumps and the entire hill back into town (both times), but both were faster. Strange.

More than anything, looking at this data makes me thankful. Thankful that I was able to pull together a great day at Placid. Thankful that my body allowed me to push through the pain for 26.2 miles. Thankful that I (fingers crossed) did not do any more damage to my legs or feet by running this marathon. And thankful that hopefully this run has helped provide clarity as to what I want to tackle in the months to come.

Ironman Lake Placid 2013

Part of me doesn't know where to start writing. Lake Placid was one of the hardest things I've ever done, but also perhaps the most rewarding. I've always sort of scoffed at people who made Ironman out to be this journey of self-discovery. Perhaps to some people - but for me, it was fun. Last year was fun. The training was fun. The race was SO FUN.

This year was different. I didn't enjoy the training. And to be honest, I never fully committed to it. And when I had to deal with a foot/ankle injury that sidelined running the 2-3 weeks leading up to the race, I really had no clue what to expect come race day. I wasn't excited. Honestly - I was scared to death. A few pre-race swims with Dan helped to calm the nerves and confirmed what I was expecting out of the swim. But even up until the night before the race, I was sitting in the hotel, preparing my bottles for the bike, and thinking 'I don't really want to do this.' Not the best mental state to be in 8 hours before you embark on 140.6 miles. But the race this year showed me how Ironman can teach people about themselves, about their limits, and about what your body and mind can handle.

I had trouble falling asleep the night before the race (which is not like me), but when I woke up I was more at peace. There was no amount of stress or fear that would change the outcome of the day. I decided to be patient and be brave, and those two words stayed in my mind the entire day.

Swim - 1:03:25

Swim Start

I knew this swim wasn't going to be as solid or fast as last year. I simply didn't put in the training this year. I can count on one hand the number of swims I did over 3k, and the only time I swam over 4k was with girlfriends in February. Clearly not enough to swim a strong 2.4 miles - but thankfully due to a lifetime of base fitness, I knew I could get through the swim. Once the start loosened up, the first loop was fine. I swam next to another girl for way too long, and with about 200 left I decided to ease off a bit and get on her feet.I swam the first loop in 30:44, second loop in 32:41. I was proud of myself for not dialing in the second loop - I kept focused on finding fast feet and tried to keep pushing the entire way.

A funny note about the Lake Placid swim. The cable line is great. I was able to swim right on the cable on the way out for both loops. Which means you don't need to site. However, the buoys are also attached to the cable line. Which means I swam directly into at least 5 of the large buoys. It was hysterical because I kept doing it - every time I came up from having to duck under a buoy the safety paddle boarders would be laughing at/with me :)

Some thoughts on the new swim start: I HATED IT. The start was 10x as rough at the mass start at Mont Tremblant last year, and last year I started in the very front row. People (men) did NOT seed themselves correctly or honestly, and from the very first stroke I was swimming over people (men) doing breaststroke sideways. Everyone was fighting for the cable line and it was miserable for about 500 yards.  And the worst part - on the way back during my second loop - starting at about the 3rd of 9 buoys back to the finish, I ran into a WALL of people doing breaststroke, sidestroke and doggy paddle. It was miserable and impossible to find space to move. They repeatedly warned us that Age Group racers were not allowed inside the buoy line (the pros could), so after a while of trying to find space to swim, I gave up and swam really wide.

I am not sure it really slowed my swim down too much - my time is a direct results of my lack of swim training this year - but it definitely was exhausting and just plain annoying to have to deal with after 50+ minutes of swimming.  I do not think this swim felt any safer than last year - in fact I think it was way worse - and hope Ironman doesn't make this a standard process, at least for 2 loop swims. I really think they took one of the most classic and fast Ironman swims and ruined it.

T1 5:52
I decided to take my time jogging to grab my bag, changed my shorts like last year, and let the awesome volunteers spray my with sunscreen even though it was starting to rain.

Bike 6:37:45 (16.9 mph average)
I'm not going to dwell on the bike. From mile 1 out of town, I felt AWFUL. My legs felt heavy and my quads were achy. It was raining and I wasn't having fun. I tried to spin up the hills out of town, but even my easiest gear didn't feel easy. I tried not to get into a negative mental space, but I started to fear it was going to be a really long day. My nutrition was going down fine (200 cals/hr of liquid calories and a few bites of solid food every hour), but I felt HUNGRY. In fact - I was going through my calories faster than I planned, but knew I could supplement with gus at the aid stations. I was able to pee a bunch of times in the first 30 miles, but my bladder just never felt fully empty or comfortable, so I stopped about mile 35 for a real bathroom break. I started to see friends and teammates on the out and backs and tried so hard to just quiet my mind.

I didn't have my garmin on my bike, and didn't start my watch, but this year I couldn't get away from doing mental math about my race time. I was convinced I was riding a 3:30 first loop and my bike was going to be 7+ hours.  At the very top of Papa Bear, both Katie and Caroline passed me. It was SO GREAT. It was just the boost I needed and at the same time I realized I actually came through the first loop much faster than I was anticipating (First loop 3:15ish). Caroline and I chatted a bit, and it made me SO SO happy. Katie, Caroline and I rode into town and special needs in a little row and it was perfect. Caroline didn't stop at special needs, and Katie got her stuff way faster than me, but I was hoping that seeing them (plus the huge swigs of coke) was just the mental boost I needed.

Coming through town at the end of Loop 1

I tried not to burn my engines through town, but the atmosphere was amazing. I smiled and waved and focused on spinning back out of town. My legs were feeling a bit better, but still not great. My lower back was getting tight and I was hungry. I was really trying to get down the calories. About mile 80, I had to pee again and there was an aid station and I just needed to get off my bike. So I took a little break. At the time it felt like 15+ minutes, but in reality it was maybe 3-5 minutes. I went to the bathroom, took some aleve and chatted and cracked jokes with the awesome volunteers. I got back on my bike and just focused on getting to Wilmington to see my Dad who was cheering and taking pics at our hotel.

My legs did seem to come around a bit and loosen up, but I never felt that happy awesome comfortable place on the bike. In the last climb back into town, I still couldn't believe how hard even my easiest gear felt, and I looked down to realize my bike wasn't shifting into the easiest gear in the back. So no wonder my easy 28 didn't feel so easy - I couldn't get to the easiest gear! Grrr. I tired not to let it bother me, and was just ready to get off the bike.  I also saw up in the distance that I was catching back up to Katie and we ended up at the dismount line together. We jogged/waddled to the changing tents together and joked and going to run a marathon (Second loop 3:22ish).

Even though I didn't feel great on the bike, I am proud that my two loops were only 7 minutes apart, including a stop at mile 80.

T2 3:43
I again tried not to rush it here. My toes and foot that I had been having trouble with were already feeling a bit sore towards the end of the bike and I seriously was afraid to stand up and start the run. I just didn't know what was going to happen. But I knew that I had enough time to walk the entire marathon if I needed to and I was GOING to finish.

Run 4:32:42
I have tried to write this a few times and the joy, pain and every emotion in between is impossible to capture in words. I learned more about myself in these 26.2 miles than I have in the entire past 2 years of Ironman training. This marathon has also made me realize I am ready to commit to a future Ironman with the goal of making it HURT, not just finishing happy. I don't know where or when this will happen, but this run has caused much reflection, emotion and rawness in the past few days.

Very start of run, seeing Dan, Dawn, Mark and Miles!

From the very first step, I knew this was going to be a battle of mind over matter. My foot hurt, my calves were rocks and my back was so sore. Upside? Aerobically and tummy wise, I felt GREAT :) I saw Dan, Dawn, Mark and Miles right away and stopped for some smiles and a kiss. I ignored my pace out of town (all downhill, just tried not to fight it and tear up my quads) and focused on running from aid station to aid station. When I was running, this year, I really let my pace come naturally. Last year I really held back on my pace and focused on my Garmin pace. This year, 8:-- on my garmin didn't scare me.

I wasn't sure how long my foot was going to be able to take the running, so I figured I may as well as run strong until I couldn't run anymore. The first goal was just to run/walk as planned until Mile 6ish (the first turn around) and see how it felt. I made it there and made the new goal to run until the half marathon. I just focused on the mile I was on, running to the next aid station, and walking when I needed to. I walked almost every uphill, and tried to work the downhills as much as my feet and quads allowed.

I ran through town with a smile on my race and was FINALLY having a ball. My foot was on fire, but I decided I was going to finish the marathon running. I didn't care about finish time at this point, I was already doing better than I my wildest expectations for the day, and I was FINALLY happy and smiling and remembered why I was doing this. I saw so many people on the run, tried to smile and wave and encourage everyone and acknowledge all the cheers from the crowds. It truly is amazing what a smile can do.

Coming through town with a SMILE!

I believe I came through the half marathon right around 2:11ish and really couldn't believe I was still running. My running pace had definitely dropped, but on the second loop I tried to just keep moving forward. I was running about 10:15 pace and tried to walk a bit less. The second loop of the run was the HARDEST thing I've ever done.  My foot was on fire, and my toes were numb, but I made the decision I was going to do it and I did. I kept repeating 'be brave' in my head. Once I got to mile 16, mile 17, I just wanted to see Mile 20. At mile 20 I did the mental math and realized if I kept under 12/min pace I could finish under 12:30. I hadn't seen a 12:-- mile yet. But then I decided this wasn't good enough I wanted to see how fast I could get back into town. It was the second time of the day I decided NOT to dial it in and settle- I wanted to see what I was made of.

Dan was waiting at the HUGE hill through town (so cruel) and I was SO SO happy he walked up the hill with me. He couldn't believe I was still running (neither could I) - and I got a huge rally from Coach T. It was amazing. I was able to hold it together this year in the last mile and ran strong to the finish line.

Ironman Lake Placid 2013
12:23:27

I honestly am a bit shocked that this race came together the way it did. If you asked me the week before, the night before, or even at mile 80 of the bike how the race would turn out, I could have never predicted being able to pull of a 4:32 marathon and a strong finish. And it further confirmed that for me, Ironman racing is not about finish time. To put together a solid, well paced race, and more importantly, finding my joy on the run makes the experience even more sweeter than last year, despite finishing 30 minutes slower. Sharing the course with so many teammates and friends was amazing and I wouldn't trade a moment of the day.

Clean and chaffed post race with one of the best friends I could ask for !!

Ironman Lake Placid GOAL Post

Today is my last day of work for a week.

Tomorrow we drive half way to Lake Placid.

Thursday we arrive in Lake Placid.

Friday and Saturday will be spent resting and being at peace with the training I've done and swimming as much as my coach will let me in my most favorite lake.

Sunday will bring 140.6 miles.

Last year, I figured on a perfect day, I could finish under 12 hours, and it happened. This year, I am not sure that is in the cards (faster swim, harder bike, less than ideal last month of training), but I KNOW anything can happen on race day. Of course I have numbers in my head - and I have had them there since about an hour post-race last year.

I am approaching the race exactly the same as last year - my race plan is essentially the same, tailored for Lake Placid. However, there is one major differences this year. I have the confidence that I can cover the distance. I know I can do this, and I am not afraid of the day. I think this is HUGE in the days leading up to the race. I am already at peace and not afraid. I know I have done the work, and that I can't control the entire day, but I KNOW that I can cover the distance.


But just like last year, my ultimate success will not be defined by the time on the clock. And this year I truly believe that. More importantly - I want to enjoy the HECK out of the day, because all my memories from last year are about the JOY I felt, and I want to find that place again and hold on tight.

ONE MONTH

FIRST - a quick recap of the Diabolical Double: Read my awesome training partners recaps of their days here and here. And then imagine of the exact opposite (as well as the exact opposite of my experience last year) - and that was my day. In a nutshell, at the second rest stop (about mile 40?) I made the wise decision to let my girls go ahead, do what was best for me on that day and drop down to the 102 mile route. I'm also VERY proud that I do not consider this a failure and was able to turn around one of the most challenging mental and physical days I've had on the bike in the last 14 miles.  Some days you just don't have 'it' and sadly, from the start, it was clear my 'it' did not show up to ride 125 miles and climb 16,000 feet.

HOWEVER - In general, things are moving along. Today marks ONE MONTH exactly to Placid. The past three week block has help my confidence about where I am and where I may be come race day, but I just got my schedule through the race and I realize I still have A LOT of work ahead of me, which is a good thing.

This year's approach has been very different than last year's build. Last year was all about crossing the finish line happy and healthy. This year - these things are still at the top of my goal list, but my coach has designed a program that will allow me to approach my pacing race day a bit more aggressively, if I choose to do so. I am still a bit uncertain how it will all play out, but as the weeks progress, I am a bit more confident in my current fitness and abilities.

However, a different approach makes it impossible to compare last year vs. this year, which as a type A athlete, is frustrating and freeing at the same time. I can't compare the number of rides over 6 hours I did last year vs. this year, because the structure is totally different. My rides may be shorter, but they are at a higher heart rate with specific goals built in. I can't compare my long runs and I realized yesterday I DEFINITELY cannot compare my taper period. This year will be 10 days of HARD work then 10 days of gradual rest going into the race. This means a long run much closer to the race than last year, and a longer ride the weekend prior to the race. It's scary, and I know that my taper could be hit or miss. But I've accepted it and mapped out my way to July 28th.

One of my goals for this training cycle was to let go a bit of the 'data' side of things. I am only keeping 1 very loose training log  and hardly recording paces - just notes on how things 'felt'. I looked today and I haven't downloaded any data off my Garmin since November last year.  I have only be using it to guide me through track work and monitor my HR on long rides. This approach has helped me get through the weeks, especially as I get more and more broken down. I can't stress about my pace this week vs. my pace two weeks ago on a 2 hour run, because I haven't been looking.

All this to say - the work is getting done, I am feeling MUCH better about my fitness than I was a month ago, but in all honestly I still have no idea what will come on race day, but I am 100% more excited than I was a month ago.

Back at it!

I'm officially back on schedule with my coach. There are other small goals along the way, but my main focus this year is Placid. But with a (FINGERS CROSSED!) potential move in the cards, which would bring a new commute, as well as my new work schedule, the plan is to race a bit less this year. A few races are on the schedule to dust off the cobwebs, but the only thing set in stone is an early season olympic.

I was (I AM!) excited to get back on schedule. I had a great talk with coach last week, and waited in anticipation for my schedule to start February 1st. However, when I finally got the email with my daily workouts through February 20th I had a minor freakout. My running is staying the focus through mid-March, and I'm slowly adding in 3x bikes and 2-3x swims per week. I wasn't overwhelmed by the volume, and was excited to see the VO2 max running intervals and race-pace miles. But I just wasn't that excited about the rest of it.

So the plan for the next three weeks: Make a valid attempt at each workout. If I'm not feeling it - calling it quits isn't failing. But I need to at least make the attempt. Once I'm on the trainer - banging out 55 minutes of strength really isn't so bad. The worst part of swimming is simply getting in the damn water - once you're in, what's the difference between 1500 and 3000 yards?

Another change I am making this year (and I spent A LOT of time thinking about this on my long run this morning to take my mind off my frozen fingers and painfully cold ears) is focusing on getting the work DONE in the moment and not overanalyzing the data afterwards. In the past, I have been tedious about logging my workouts, writing down my paces and heart rate and exact mileage and comparing workouts and looking at my progress. I think it has served me well in the past, but I learned a lot about myself as an athlete last year, and I think one of my main takeaways when it came down to my confidence going into Ironman was to just get the damn work done and then move on.

The last change (for now) - no more Training Peaks. It's not a tool my coach uses - however last summer I continued to log my hours just so I could see my Monday-Sunday totals. But now that I've been through an ironman training block with my coach I have learned - when you work with a coach that creates a schedule in 10 or 12 day blocks, total hours per week means absolutely nothing. All it did was let me compare myself to what everyone else was doing - and in the end, it's only about what I'm doing to get me to the start of the race happy and healthy.

Quiet.

I'm quickly learning there are only so many ways to talk about Ironman training: I rode my bike really far [then I did it again], I took a nap, I got sunburned, I am SO hungry, my bike shoes smell. REPEAT.

Things have been quiet, in the best possible way. As the hours increase, I am finding it easier to get the work done - basically everything else is on MUTE and the routine (without giving away my coach's secrets) has become a variation of the following:

Rest Day
short run+Long swim+short run
Long Brick
Long Run
Strength swim+Bike Strength
Long Ride+short run
Long Ridex2 or Long runx2+swim
REPEAT.

I'm focusing in on figuring out nutrition (on the bike and after long training days), finding race pace, and learning where my mental breaking point is. Because it will come in training, just as it will come during the race.

So that is what I will be doing for the next 10 weeks. Maybe I will pop in to document a really great (or awful) weekend of training, or some pretty pictures, or a funny story. I'll definitely write race reports for my two Olympics on the schedule. But otherwise, I'm staying quiet and focusing on getting the work done.

Response to a request.

I've been requested, by 1/5 of my overall readers (yes, that would be n=1) to post an update.

Tomorrow, I race. The high is 59. Luckily, the race does not start until 10am. However, all my winter gear, including arm warmers, toe covers and headbands, are neatly packed in a storage unit a beltway-ride away, which is not happening on a Friday at rush hour. Which means I will be toughing it out tomorrow. At least the water is supposed to be 76. I actually am going to borrow my boyfriends most tacky armwarmers and perhaps put together the most unmatching, awesome tri outfit ever (hot pink shorts, white top, bright blue arms, green socks? CHECK)

Goals:
Swim: See what swimming 1 mile longcourse once per week will get you. My guess? Sore lats and a high heart rate.
Bike: Go fast.
Run: Stay positive.

My run is 'coming along.' I am not out of the woods with the PF and achilles issues, but it is definitely getting better as I up my miles. I have added planned 'walk' breaks to my runs longer than an hour, and I think it has helped me mentally build my miles back up without getting too discouraged. I try to remind myself that I have taken lots of time off running before, and every time I have come back stronger.

Perhaps the biggest news, save the best for last? If my foot is still on the road to healthy Dec 1, and the race is still open, I will be doing my first Ironman next August. Eek. pumped. fingers crossed.

KONA!

I have mentioned before that one of my best friends qualified for KONA at Eagleman this year, quite unexpectedly. She has worked her ASS off since June to get ready for her first Ironman.

Of course her friends here in NYC and around the country (and world) would love to be at the race to cheer her on, it just didn't work out. However, her roommate and I have put together a little suprise for her to help keep her company during her trip to Hawaii, and feel that her biggest supporters of there with her on race day.

We put together a video for her, posted it on a blog, and asked our friends and families to post good luck messages. It is turning into quite a special thing that makes me tear up everytime I go to check on it. Our friend also just posted the most HYSTERICAL video ever, and I thought I should share.

Hope you all get as big a laugh out of the latest video as I did!!!

100 Good Luck for Julia!

...And RR and Maggs, hope the nutrition advice is helpful :)