IM Canada Race Report

Okay, I'm going to be honest here. I sat and stared at numbers from last year's race and stewed over them. I knew also knew I wanted to get ~11 hours. Except a few weeks ago Lisa asked me if I could qualify for Kona. I blew her off except she kept asking what kind of time I would need to get. She planted a seed that kept growing so I really had 10:51 in my brain. I also thought if I could run an 8:30/mile on the run I could get pretty close. I didn't know if I could do it (the run), but Kona would be pretty damn sweet. Also very scary so I didn't say anything. It was just in the back of my mind.

Okay, some race highs and lows without too long of a race report.

On Saturday I went out on a little ride and run. On the run I listened to this song on the album by Foster the People that has Pumped up Kicks on it. The main line of the song was "Don't stop, don't stop, don't stop" with a fun little beat to it.

Anxiety was super huge on Saturday and Saturday night. I was so nervous. Nervous for everything. The swim and then the length of the swim, then the length of the bike, and then the length of the whole day. Uggh. I kept thinking in 24hours this will all be over.

Sunday morning. Jamie and I went down to the start together. It was great. We chatted and I think just turned each other off from the nervous energy. We got our wetsuits on and as soon as they said we could head to the beach we did.

I wanted to get over to the other side before too many people got out there and I couldn't get through the crowd. I sat on the concrete step with this guy who gave me the rundown on how to start the swim. We were way over on the edge. Once the gun went off we waded out a little ways further to the edge. He also did Mont- Tremblant the week before and was a super chill guy. Great! Swim start was great. No people around me at all. I don't think it was the straighest I have ever swam. I think I kept veering towards the buoys then I would run into people so I would veer back to the edge. The water also got pretty choppy and it was hard to even see the bouys. The water was awesome though. Not cold and so clean and clear. I actually really enjoyed the swim.  The last 500 or so was pretty strange though. I think you were right, I was right in the middle of the pack because that is where is go sooo packed with people. I kept swimming from one open space to another. IF I put my head up it was more scary than keeping it in the water because there were so many people. I was comfortable by then though and just decided to go with the flow and get the swim done.

T1- Scooted through there as fast as possible. Transition makes me edgy. Saved a few minutes compared to last year.

Bike- Followed the plan. Got my butt up Richter Pass nice and quick. That pass was awesome. Like being the the Tour de France. The fans at that race were absolutely amazing. The big downhills I took a little conservatively. I didn't want to crash or hurt somebody else. Scooted my butt over the rollers. Then crap I ran out of water and went into a hole for a little while. I think that is where I felt the worst the whole day. Finally got out of that right before the next pass. Scooted my butt over that pass. Had a little less umph than going over Richter and the final 200 meters was just about getting the pedals to go around. Uggh. That hurt.
The next worst part was going into town. We had a headwind and a slight uphill. It was a lot of work for very littel gain. Also, not part of the plan.

T2- Scooted through that pretty quick too. Again, transition makes me edgy.

Run- I have to say I was pretty tired from the bike and coming into the run I was not really looking forward to it. I still had a long way to go. Running through transition really helped get my legs worked out though and by the time I started the run I was feeling better. I knew my time from the bike but I didn't look at my watch at all on the run. I wanted to just go as hard as I could and see where it took me. I thought settle into that pace that you can go forever at for the first 4 miles and then see what happens. Well, before 4 miles I was already out of that pace. I was age group girls and sped up to pass them. Kept the speed for a little while and then slowed again. At the aid stations I had that song in my head "Don't stop". I only walked a few steps in one aid station because I was dying for a few large drinks of water. I took it easy with short steps down the hills to keep from cramping and I just kept running up the hills. At about 6 miles to go I heard at an aid station someone say it is just 4pm. After that I couldn't resist, I had to check my time. At that point I knew I could make 11 hours it I just kept going. The last 6 miles seemed longer than the first 20. Every mile hurt worse and worse. I remember thinking come on fans I need some help here. They seemed to have moved on by that point. A girl, my age, passed me at mile 20 too. I had already passed her, but she must have run the 2nd half faster than the first. I tried so hard to stick to her, thinking that if I could just hold on a little longer than her she would crack. It didn't work. I faded. Bummer. I think she is the only girls that passed me.  My Dad was right at the 1k out and back and so proud, it made me cry. I finished in 10:52:50. Not good enough to podium. 10th place in my age group. I am a little disappointed to not have been higher, those girls are fast.
I felt okay after the race. No medical tent needs. Very tired that night though. I had wanted to go back down to cheer people on at midnight, but couldn't. It made me realize that for me, this year had been about my race and how fast I could go, not about the Ironman experience. Our hotel was right on the run course, so we did see the final runners go by though. How amazing for them. Those people worked for so many hours.

Really, really sore on Monday and Tuesday. Almost sick to my stomach sore. Tired too.

Let the tapering begin

This article is so good. I love knowing that even amazing athletes can have this kind inner dialogue.
http://www.cyclingdirt.org/coverage/249608-2012-London-Olympic-Games-Mountain-Bike-Event/article/14072-Georgia-Gould-Olympic-Race-Report

The week went as planned for the first week of taper. My work week was a little hectic and I was pretty fried on Friday night. The weekend was also kind of hectic. I was kind of crabby about it and trying to really focus on my taper was hard. Erik was gone this weekend, so finally on Sunday I was able to get up kind of early and get the ride and run done, then I stayed home and relaxed. Fell asleep on the couch for an hour or so, got pretty packed etc.

Okay, so now I am kind of freaking out a bit. I think I need Erik to come back and hang out with me. Get me to stop constantly thinking about the race. I also think it will help that my parents, Erik and I are driving together. Sort of a distraction.

You are going to think this is weird, but I don't have a ton of questions. I have my race day nutrition strategy figured out. I have my bike and wheels and repair system figured out. I have my clothes, shoes, socks etc. figured out. If it is hot I have a pretty good plan for taking care of that (on the run anyway). I sent you last years race plan. I modified it, but really want to talk about execution and strategy. (That part I left from last year)

Swim- I would like your input on where to start and how to execute the beginning. I am terrified of feeling like I am going to drown. I get really really panicky. Just for that reason I think I want stay off to one edge or let the huge wave start before me. What do you think. I know swimming in the race in not my forte and I am willing to give up the time.

Bike- On Sunday I rode up Hyalite for part of the interval. I rode hard, but was within myself for a hill. I know that going downhill I just don't ride that hard and that could give me a little break from the uphill. So, do I push it up the hills? I know pace over the race will change, but should effort too?

My run for this year too has a lot different feeling than what I wrote last year. I don't think that just finishing the race will take everything I've got. I have more in me than to do a casual run. Hopefully :). So when should I start to feel like I should push it? I want to settle in for a few miles. Adapt my legs, adapt to the temperature etc. It is sort of a gift that I want to give myself. An easy first few miles. I also think I want to give myself a few aid stations to walk through. I am thinking mile 4, turnaround, and mile 18?

Two weeks to go

This was a big week!  This was a good week! My whole mentality about the race has really shifted.  After talking to you on Tuesday I have been doing a lot of thinking. 1) I think being sick was making me feel a little like I wasn't ready, but now that I am over that I feel much stronger. The Bozeman Half I felt worse than I realized. 2) This week was good. Long swim, long run, and long bike. I have a lot more confidence. After my ride on Sunday I lost a lot of the freaking out nervousness and now am getting pretty excited. 3) Was that a lot of work this week? I thought it was but at the same time felt like I could do everything strongly so I was probably recovering well. I really think I would call this a breakthrough week for me. Part of me keeps telling myself that this is almost over (for now) just push a little harder.

My right knee has been sore coming off these rides. I think I should go and get a look at the fit again at some point. It doesn't seem to be the knee itself, but the back of the knee where the muscle is attached. Rolling it over a foam roller helps a lot
Also, two times this has happened. Coming out of the swim onto the bike the back of my leg cramps up. It is maybe my hamstring, but is seems like a muscle more on the inside. On Saturday it took a good 30 minutes to work out and was sore for the rest of the weekend. Thoughts? Maybe I should be stretching more.

Tuesday
Long swim- Okay, I guess I can swim that far. Thanks for settling my fears. There were a few breaks but I wasn't even that worked after this swim. Even did the different intervals at faster speeds.

Wednesday
Executed exactly! How did you know exactly how long that ride would take? I was impressed. I tried to run hard. The run was hard.
Thursday
Long run. Ran up to Mystic Lake. Does a little uphill all the way there and a little downhill all the way back equal flat? Once I got to the trail to the lake I knew there was no turning back. Total time was more like 3hours. 17 miles or so including jumping in. That was so fun. Did a lot of good thinking on this run. I have been able to sort through so much stuff this year on these long runs.

Friday
Missed the swim. Huge work day. Party afterwards for the coolest couple in town. Yeah Megan and Steve!

Saturday
Swim- Thought a lot about settling in and going for a really long time. After 30 minutes I was fine. The race will be fine.
Bike- As I was riding I found Jamie. Rode with her for a while.
Run- definitely didn't eat enough on the ride etc. and was pretty hungry at this point.
Workout seemed like no big deal, but I sure was tired when 11pm rolled around. I felt bad but wasn't so into the dance party. Amazing wedding, amazing people, good friends!.

Sunday
Did the ride by myself. 1st 18 miler I went up Hyalite. 2nd came down (easier one). 3rd rode back into town. 4th went up Sypes Canyon (last one on a climb). Fell apart halfway through 4th 18 miler. I think a layer of smoke rolled in, going up Sypes I started coughing and couldn't stop. Then I ran out of water and food. Wasn't super good about eating on this ride. Made it home though. Stopped at gas station for ice and water. This was probably one of the best rides of the year. Others were hard for other reasons, but this one was really focused. I'm glad for doing a few of these last rides by myself.
Run- Did the first 35 minutes fast. I would love to run the race at that pace, but not sure how long I can hold it. Lucky for me when I slowed down my legs felt great. I can always run slow. For some reason this was a huge confidence booster. I can try and run fast but I know I can run slow.

Monday
That dang swim that just doesn't want to happen. Left work a little after 5, at 5 when I had a couple more things to do realized it would take me longer than an hour to do the swim. Got up there as quick as possible and busted it out. Didn't get through the whole second set. Missed the 400 and the 200. My arms were soo tired though. This swim did not feel good.

3 weeks until IM Canada!!

Okay so I have some thoughts.

I was riding with friends the other day and we were talking about training and racing. Ryan said he likes to race but doesn't really like to train. It got me thinking. I think I like to train. I definitely train for a purpose, but racing freaks me out. I was doing my post long ride run the other day. It was supposed to be at IM pace. I was scaring myself thinking I can't run this fast for the whole race. It is really going to hurt and I don't want to hurt that bad. So why can I hurt that bad in training, but am scared to do it in racing? I feel this way about cyclocross too. Sometimes I just can't stand the pressure before the race and think about just letting go. Like last year at Rolling Thunder having Lizzie English on my tail all race just about killed me. I am also reading Apolo Ohno's book and he keeps writing about mental toughness. I just sit there and read it going I can't handle that kind of pressure. So, I am wondering, as a coach if you have ever worked with people on this. How can I get mentally tougher? Have more drive and an actual race situation to go beyond my comfort zone to win or at least pass that one last person in front of me.

Okay, now scheduling. My good friend is getting hitched on Saturday. 3pm is the bike decorating party so I want to be done training that day by then. I was thinking of taking a day off of work this week, if I have to. It would have to be Thursday because I have a huge huge day on Friday. I could also take off part of next Monday, but I would have to come in for at least half of the day.

When would be a good time to get a massage?

Wednesday

OMG. Huge work day. I did not see this one coming. Forgot how long a 5 hour incubation can take and then I had to do a timecourse which meant working every hour on the hour. Didn't get out of work until 8:20pm. So crap. I guess I missed this day too. Went home and did a 30 minute run. It was getting dark so riding was kind of out of the question and my energy level was so low at this point I just called the workout for the day a wash. .

Thursday

This was kind of a fun day. I got up and got and early start and rode around town. I rode for ~ an hour including a coffee and scone stop. Had a busy day at work so didn't get out at lunch, but got out after work. Stopped on the way and picked up the Advair.

Masters swim. Lots of people in the pool this day. Probably 4-5 per lane. I like it when there are lots of people there. We did a workout like the one you wrote for me a couple of weeks ago, except it was longer. 6x100 on 2:05, 6x100 on 2:00, 6x100 on 1:55, 6x100 on 1:50. I could barely make the 1:55 so only did 4 of them. I liked your workout better. Maybe better catered to my fitness. 6x100 is a lot of swimming and you just get worn out trying to go faster and faster. I think I should have started the interval on 2:15 or something. Anyway, I swam ~2700. Didn't push it too much.

Friday

Went to the pool and did the swim. It felt good. Still coughing a little bit.

Post swim run also felt good. My legs are finally starting to come around.

Went up to the parents house after work to see my Grandma and sister. Didn't get home until late and still had to pack and get ready to leave early the next morning. I don't know why I always wear myself out on Fridays.

Saturday

Flying solo for my bike and run. Erik, John, Lisa and crew did a bike mt bike in the Beaverhead mountains while I rode. Left Jackson, rode to Wisdom, did a little out and back out of Wisdom, and rode up to Lost Trails Pass. Put my bike on the Idaho border sign and rode back. Total ride ~96 miles and total time ~6 hours.My bike computer stopped working then came alive again but was screwy on the MPH, so I don't know ride time, average speed etc. Post ride run was good. Legs had a good turnover and felt pretty good. Met a few people touring on the route I was on. Kept smiling on the run about the interactions. I think this guy told me I was fat. He said I had big legs and asked me if I watched my diet. Ha Ha. Lisa got a kick out of that one.

Met up with the crew and had dinner and soaked at Jackson. Drove up the road a ways and camped out. Didn't get to bed until ~midnight. We were all so tired. Pulled into camp, set up our tents and passed out.

Sunday
Got up and ran. The crew were up making breakfast and had it ready for me when I got back. Legs and feet were stiff for the start of the run. Took a good 20 minutes to warm up and feel like running. Just ran up the road where we were camping. Nice and quiet. Good run.
Car tire almost blew up on us. Had a hole in it that we didn't know about. Had to put the spare on and drive really slow home. The crew went to bike  up Curly Lake and my mission was to drive home and head up to Hyalite. Got home ~4 and was so tired. Still planned on doing entire workout. Loaded up other car and headed up to the lake.
Swim- Good swim. When I first looked at the workout I thought "oh, that is a piece of cake". Then I got to calculating my time and probable distance. You are sneaky. Good workout. Hyalite was nice. The water was cool but not cold and it was pretty clear. The only problem is that there are lots of boats up there and some have motors. It was good practice for my sighting. I was especially glad when I scull almost ran me over. I headed up one direction next to the shore and came back the same way. Coming back there was definitely a wind or current or something because it took a lot more work. Good practice. Hopefully I can get in a couple more swims up there. Way better than the pond.

Run- Fail. Did not get run in. Bought a salad at Rosaeurs, went home and layed on the couch. Went to bed early.

Monday
Run- Glad I waited. Had a really good run. Kept a good pace the whole time. Went up South Cottonwood. A pretty gentle slope going up and a gentle downhill down. Run was very therepeutic. Felt really lucky to be in such a beautiful place doing what I am doing.

Tuesday
Looked at the workout this morning. Wow, big day.

Thanks Pascal Beauvais for the sweet photos!!