A New PR at the 2014 Milton Man Olympic Tri

I'm one of those people that likes to compete and push myself to be better. I guess that's why I enjoy the sport of triathlon. You can directly correlate your training efforts to race efforts and see yourself grow from season to season. Sometimes you don't grow as much as you think you should and you have to look at things and see where you need to improve.

I had a good day at the Milton Man olympic tri yesterday but definitely need to work on some things.

Prerace:

prerace selfie with the hubby

Steve and I got up at 4:30am, had a good breakfast, got dressed and headed out around 5:10 for the hour and 20 minute drive to Lake Milton. The weather was okay for us until we got to Ravenna and then it was a downpour. We were both hoping the weather would turn for the race and fortunately it did. Right around the time we hit the parking lot and picked up our bags from the transition area the rain stopped. We got our bikes racked and our transition areas setup, used the bathroom and then got our wetsuits on for a warm up swim. The water felt good. Not too hot, not too cold but the outside air was warm and humid already.

With the rain, the start time for the race was pushed back a little to give the roads a little time to dry out. After a prerace meeting the first wave of men were ready to go. Steve was in the second wave of men and then I was in the female wave 5 minutes later.

Swim - 1500m:

nice pic of the lake taken by Lynn Marut

The swim for the olympic is two 750m loops of a clockwise swim. You jump in the water from a boat dock and lineup in the water to start. The first loop went okay for me. The only real issue I had was with my googles. I guess I didn't tighten them enough as I was getting water in my right side and that was a little annoying as I would have to stop and tread water to adjust. The second loop seemed to go faster for me and probably because I was more settled in. I never found a consistent rhythm but just kept moving forward until I was close enough to stand and exit to stair ramp. Looked at my watch and it said 32 minutes and change but add in another minute to get to the transition area and I ended up at 33:41. This was slower than I wanted as I had hoped for about 30 minutes flat. This made me 6/7 in my age group leaving the swim. Good thing I never count on the swim to help me! Still in looking at my results from last year, this was an improvement of 3-1/2 minutes on this particular swim course. So far so good.

T1:

Kinda slow here at 1:39. Quickly dried off, put on socks and shoes, helmet and glasses and took in a few gulps of water and headed toward to bike mount.

Bike - 24 miles:

The bike on this course consists of three 8-mile loops. It's a pretty straight forward, flat course with a couple small rollers and a gradual climb. As I started my first loop the roads were still wet with some standing water in some places so I was a little more conservative on the first loop than I wanted to be but with my tubular wheels I wanted to be cautious of flatting. The course starts out fast as soon as you make the left onto NE River Rd. You can easily get into the mid-high 20s here. Once you make the turnaround there is some gradual climbing that combined with the wind yesterday caused a slow down. I think my average pace in that section was 18-19. My first loop came in around 25 minutes, my second loop 22 and my third at 22 for a total time of 1:09:44 (20.7 mph average). My goal was 21mph so I was almost there and think if my first loop would have been a little more aggressive I would have been right there. This was an improvement on my time last year of 2 minutes and I had the fastest bike split in my age group so I was happy with that.

steve with his new QR!

Steve got to take out his new Quintanoo Roo Seduza tri bike on her maiden voyage so that was exciting!

T2:

I hit the bike dismount, ran in and changed shoes, threw on my race belt, run hat and garmin, downed a gel and headed out. I am not sure how long this was as the time was thrown in with my run based on a timing issue. I am guessing I was around a minute here.

Run - 6.2 miles:

The run course is a double loop of an out and back 5K. It's a pretty flat run and is almost always a hot run. The start runs through a little section of trail and then heads through the parking lot onto the road where you take a right onto NE River Rd and then run down Mahoning Avenue across the bridge down about a mile to a turn around. I felt pretty good off the bike and for most of the run my Garmin ticked off 7:50-7:55 pace so I was okay with that. I felt good starting the second loop although it was definitely hot and humid. The second loop went fast and I felt good until the run turn around where I started to have a pretty irritating stomach cramp. I was able to just push through at a slower pace of 8:00-8:13 that last bit. My split time said 50:56 or 8:05 average pace but again that includes my T2 so I am thinking I was at least a minute faster, which would have brought my average pace down a little bit as I was trying to hit sub 8 for the run. I placed 1st in my age group on the run as well.

The Finish

It was nice to see Steve and some friends cheering for me as I hit the finish. I wasn't able to sprint as much as usual with the cramping but I was glad to be done. I had tried for 2:35 but came in at 2:36:01, good for 1st in the 35-39AG and 6th female. Definitely an improvement over last year where my time was slower by 8 minutes. Again I have some work to do on the swim especially but also on the post bike run. I finished, downed a water and headed right for the misting tent, which felt amazing. Thanks to Champ Racing for putting on another great event and to Northcoast Multisport and all the volunteers for helping out.

Post Race:

enjoying Ray's place with friends post race!

After the race we packed up our bikes and transition stuff, changed into some dry clothes and then hung around for the results/awards. There were quite a few good athletes out racing and some fast times for the men and women.

Steve and I had planned to visit Rays Place in Kent on the way home for a post race celebratory beer and food and our friends Bill, Lynn,Tony and Nate were planning to go there too after the race so we were able to hang out and chat about the race, training and beer. It was a good time and when we got home I was relaxed by the pool for a little bit before the storms rolled in.

While I am happy to have walked away with a new PR and an age group win I can see clearly where I am not up to par. We all have strengths and weaknesses but it's learning to address those weaknesses as well as playing to our strengths that will move us along to where we want to be.

2014 Rev3 Williamsburg 70.3 Race Report - Two Out of Three Ain't Bad

My first triathlon of the 2014 season is officially in the books and it was a success despite some challenges. I was pumped to make my first tri of the season a destination race in beautiful Williamsburg, Virginia with my awesome Rev3 Triathlon Team! Last year Steve and I had done the inaugural olympic distance race and both enjoyed it so we were both looking forward to racing the half distance this time around.

Prerace:

setting up my bike for her maiden voyage!

Last year we had combined our race with a family vacation and the kids loved it so much so we decided to bring them again. We arrived in Williamsburg and checked into our condo on Thursday evening. Friday we spent the day with the family in Virginia Beach. Saturday we did the Rev3 practice swim at Jamestown Beach Park while the kids hung out and then went to the expo to pick up our packets and goodies with the kids. It was nice to see some of the teammates at the practice swim and expo. After packet pick up we dropped the kids off at the condo and headed out to check our bikes in at T1 and then headed out for a prerace beer at the Dog Street Pub. Later that evening we made a big pasta dinner and enjoyed another beer...along with a lot of water. We turned in around 9:30 to get a good night's sleep before the race.

Race Morning:

Prerace with Steve...all smiles!

With the two transititon setup, we knew we had to arrive at T2 (where the finish was) at the Warhill Sports Complex between 5:45-6am. We set the alarm for 4:45 and were dressed, ate breakfast and out the door by 5:30. We arrived at T2 around 5:45 to setup our running stuff. We ran into some of my teammates and got to sit by each other on the shuttle bus to the swim start and T1 located at Jamestown Beach Park. The shuttle ride took about 15-20 minutes so we arrived around 6:30 to set up our T1 area and get the bike all ready with drinks and fuel, helmet, shoes, etc and then hit the restroom before walking down to the swim start, which was about 1/4 mile walk. Steve's wave was first starting at 7:05 so I gave him a kiss and wished him goodluck and then hung out with my teammates Meghan and Laura until our wave (women under 40) started about 20 minutes later.

The Swim (1.2 Miles):

Race officials had already announced the day before that with the water temperature being 80 degrees wetsuits were not legal. Rev3 still allowed a final wave of those athletes wishing to use their wetsuits but I opted not to use mine as if would make me ineligible for any awards. I had practiced the day before without it and knew I would be okay swimming with the current so I just lined up in my tri kit with my cap and googles and my trusty noseplugs.

The start was very relaxed as the water was shallow for a while - maybe as much as 400 meters was shallow enough to run so many of us did just that and saved the arms. I dophin dived a couple times just to get used to the water but this relaxed approach really helped keep my heart rate down and when I did start to freestyle I felt relaxed and ready. I freestyled the majority of the swim and felt great and I did use my breaststroke at times to sight around buoys or just to give my arms a break. I was able to stay calm and even somewhat on course despite the counter clockwise swim. The swim seemed to go faster than usual and I actually enjoyed the experience more than most of my prior races. My time of 40:51 was actually pretty good for me in the open water so I was happy with this leg of the race and was at 8/14 in my division after this leg.

T1:

My T1 was long for a few reasons: first we all had to run the 1/4 mile back to T1. Second, I stopped to use the restroom and then third I struggled to get my transition bag into the swim to bike dry bags that were provided to get our T1 stuff back to the finish. In hindsight I should have just put my # on the transition bag as well as the plastic bag provided. I took in a Powerbar energy blend just before the bike and was off through the trails leading out of the park to the road. My T1 time was 6+ minutes versus the 3-4 minutes most people had so I definitely could have shaved off a couple minutes from my time here.

The Bike (56 Miles):

First race with the new QR was a success!

This was my first race on the new Quintana Roo tri bike so I was even more excited than usual to race this leg, which is often my favorite part of the race. There's nothing like flying on your bike to make you feel alive! The bike course started out flat and fast for the first 20 miles or so. I felt great and made sure to hydrate as it was already getting warm. I did my first fuel around an hour, which was one of the new Powerbar chocolate wafers. I just love those! I hit an aid station and refilled my aero drink as I was out of water.

Right around 20-25 miles it started to get more hilly as we traveled on 60. That stretch of rollers on the highway seemed to go on for miles and miles. Slowly climb and pass people and then hammer the downhills. There was a turn around on the course around mile 40 with some good climbs coming back and there was a bumpy section where my straw for my aero drink went flying. I just left it because we were starting a climb. There was one big hill that I recall but most were just rollers and then things started to flatten back out as we approached the Warhill Sports Complex.

Overall I loved the bike. It was more challenging than I expected from racing the olympic last year but it kept things interesting. My goal was to average 19-20mph and I ended up with a 2:55 or average of 19.2 mph. This moved me up to 6/14 in my division.

T2:

T2 was pretty straight forward but slow at 2:56. After changing into running gear and downing a Powerbar energy blend I think I just casually strolled through the transition area to start the run so again this could have been a minute or two faster for sure. Guess I will have to work on this is my shorter races especially where every minute is precious!

The Run (13.1 miles):

The run was definitely challenging but I also loved the course. It was hot and humid and the 4-loop course was about 2.25 miles of wooded trail with some nice hills with a mile of ashphalt paved trail. It was more shaded on the trail but definitely not as fast going as the asphalt part of the trail. This definitely slowed things down on the run for a lot of people. I know for me personally I am usually 30 seconds to a minute slower per mile in trail running than road running. That coupled with the heat and fatigue and my run just not really being there for me left me with a slower than anticipated run time of 2:05 versus my last 70.3 run, which was 1:54. Not happy with the 9:30 pace as it is nowhere near my running ability for a half marathon, which is normally 1:39-1:45 on a decent day.  After the run I finished 3/14 in my division.

The Finish:

Happy to finish 3rd in my AG with some fast ladies!

I was pumped for the last loop of the run - especially that last mile on the asphalt where I knew I was almost there! I felt strong through the finish and the people cheering including Steve pumped me up and I sprinted past a woman in front of me at the finish to grab 3rd in the 35-39 age group. If I didn't I would have been 4th so thank god for my ability to kick at the end. My final time of 5:50:32 was not a huge PR but still a PR by 2 minutes and I was happy to end up on the podium at one of my team races.

Considering my running season has been going so well this year I find it a little disappointing that my run failed me Sunday but I did the best that I could do and at least two of my sports went well!

Post Race:

My sweet dual medal!

Steve had a huge PR of 30 minutes, finishing in 5:07 so I was really excited for him. We hung around with the team and had some food and a couple IPAs and picked up my award. The age group medals clip on to the finisher medals and make one bigger, cooler medal. We headed back to the condo to shower and take the kids out to eat for Father's Day.

Later I went out with the team for another drink to celebrate. It was an absolute blast and I am so glad to be able to race and celebrate with people that are just so easy and fun to be around. I just love them! Kudos to Rev3 for another fabulous event and looking forward to doing my first full with them this year at Cedar Point! Being on the team is awesome and we are so lucky to have great sponsors like Powerbar, Pearl Izumi, Quintana Roo, Blueseventy, etc.

post race drinks with my teammates!

Next up is Champ Racing's Milton Man Olympic Tri in 12 days and I'm excited to see how hard I can push the intensity there given it's a shorter distance!

Looking Ahead - the 2014 Season Schedule & Plan

After a successful 2013 season, I am super excited to build on my success and grow as an athlete in 2014. My plan is to be more strategic in 2014 so my spring build will be a little more conservative than last season and my big goal for the season is to complete my first 140.6 distance triathlon at the Rev3 Cedar Point! I am debating being coached again for the full distance this season. I am in talks with a few different coaches. I may also self coach so stay tuned for details.

Once again I am excited to represent the Rev3 Triathlon Age Group Team and will be planning a number of their races as well as some local running and multi-sport races.

My *tentative race calendar is as follows:

2/9/14 - Dirty Love Trail 10K - Willoughby Hills, OH

3/15/14 - St Malachi 5 Miler - Cleveland, OH - maybe

3/30/14 - Fools 25K Trail - Peninsula, OH

4/13/14 - 20 Mile Drop - Mentor, OH

5/10/14 - Nordonia Sprint Duathlon - Nordonia, OH - maybe

5/18/14 - Cleveland Marathon - Cleveland, OH

6/1/14 - Twinsburg Sprint Duathlon - Twinsburg, OH - maybe

6/15/14 - Rev3 Williamsburg 70.3 Half Triathlon - Williamsburg, VA

6/29/14 - Milton Man Sprint or Olympic Triathlon - Lake Milton, OH

7/27/14 - Fairport Harbor Sprint Triathlon - Fairport Harbor, OH

8/3/14 - Rev3 Morgantown Olympic Triathlon - Morgantown, WV - maybe

8/17/14 - Machinehead Sprint or Oly Triathlon - Ravenna, OH

9/7/14 - Rev3 Cedar Point 140.6 Full Triathlon - Sandusky, OH

Races below TBD based on recovery after the 140.6***

9/28/14 - Believe & Achieve 5K Trail - Kirtland, OH

10/12/14 - Northern OH Marathon or Half Marathon - Fairport Harbor OH

10/18/14 - Quick & Dirty 8K Trail - Kirtland, OH

11/2/14 - Autumn Leaves 5 Miler - Kirtland, OH

11/?/14 - Twinsburg Turkey Trot 5 Miler - Twinsburg, OH

12/?/14 - Ohio Outside Trail Race #3 - Munroe Falls, OH

*race calendars are always tentative pending fitness level, injuries, family conflicts etc.

My Plan & Upgrades:

My old running coach (and good friend) Peter and I have been working together a lot to plan the season and in his view there is no such thing as the "off season" because at all times I must retain at least a base level of fitness. So, right now I am "conditioning"  for the 2014 season.

I purchased a new Quintana Roo bike and have been enjoying riding it (albeit inside on my bike trainer). My running is going well and I have just one more 5 mile trail race left in 2 weeks. I am planning to start masters swimming with Liquid N'durance within the next four weeks to get to work on my mediocre swim. In addition I will be purchasing a new sleeveless Blueseventy wetsuit, which should help with race performance.

I also plan to upgrade my garmin this season to make it easier to track my workouts in all three sports. Finally, I will stay actively engaged in yoga as this has helped me tremendously with my strength and flexibility.

More details on the season to come soon but I am very excited about where I am now and where I want to go this season!

Wrapping up the 2013 Triathlon & Running Season - a look back on my Results

2013 has been an incredible journey for me as an athlete and person. I started off the year with a couple of goals: to stay injury free and to improve my performance. I was able to do both. Despite some ups and downs it has been a great season. I know there are specific things I could have done more or less of to improve even more but as a self-coached athlete this season I am really happy that I was able to perform at the level I did. With just one more trail 5 mile race to go this season, things are winding down. I thought it would be a good time to do a look back on my results.

This season I have done 15 races ranging from trail 5/10K's to a full marathon to a number of triathlons ranging from sprint to 70.3. I am fortunate enough to have been on the podium 10 x this season... 8 of those in the top 10 overall females. I finally won my first 1st place finish at my last race as well as 4 x top 3 finishes (all running races) and a handful of AG awards.

2013 Race Performances:

Feb - Dirty Love Trail 10K - 8th overall female, 1st in 30-39AG

March - St Malachi 5 Miler - 33rd overall, 9th of 252 in 30-34AG

April - On My Own Two Feet Half Marathon - 3rd overall female

May - Rev3 Knoxville Olympic Tri - DNF :(

May - Cleveland Full Marathon - (new PR - 4:09 for my 2nd full marathon), 39/144 (ouch)

June - Lake Health Half Marathon - (more of a training run than a race), 9th in AG

June - Rev3 Williamsburg Olympic Tri - 9/34 in AG

July - Milton Man Olympic Tri - (New Olympic PR 2:44)  11th overall, 2nd in 30-34AG

July - Fairport Harbor Sprint Tri - 10th overall, 3rd in 30-34AG

Sept- Rev3 Cedar Point 70.3 - (New PR 5:52) -  9/42 in 35-39AG

Sept - Believe & Achieve Trail 5K - 3rd overall female

October - Lake Health Half Marathon - 13th overall, 2nd in 35-39AG

October - Quick & Dirty 8K Trail Race - 3rd overall female

Nov - Autumn Leaves 5 Miler (offroad) - 10th overall female, 2nd in 35-39AG

Nov - Twinsburg Turkey Trot 5 Miler - 1st overall female!

Dec - Ohio Outside Race # 3 Trail - 3rd overall female

I will end with some things that I have either learned or confirmed this season:

• My run is my strongest of the three sports 
• My bike is steady and I gained a little fitness here this year but not as much as I had hoped. Still some work to do here and hoping the new Quintana Roo bike helps too!
• My swim is still my key limiter in triathlon. I have no excuses. Lots of work needed here. Once I address this weakness I will be more competitive in triathlon. 
• My competitiveness as a runner decreases in any race longer than a half marathon. Probably because I am still a newbie at LONG running with only 2 marathons under my belt. 
• Off season strength work is important.
• Yoga/Core are very important to staying strong and healthy year round.
• Being sick for a couple of months made me realize that I am stronger physically and mentally than I thought I was. I think this is true for most people. 
• Being on a team with wonderful people makes it easier to improve as well as to accept when you don't have a good performance. I am very lucky to be a member of Team Rev3 and Powerbar Team Elite!

Excited to ride this new QR bike for my 2014 season!

A special thank you to all of the Rev3 team sponsors for helping me be my best this season: Powerbar, Biotta, SBR Sports, Pearl Izumi, Normatec Recovery, Compex, Blueseventy and Quintana Roo!

Stay tuned for the last race report of the year in a few weeks as well as my 2014 season plans!