Race Report: IMChattanooga Post of Gratitude #2

This is the race report that is also inclusive of "thanking the sponsors.”  The one blog post that my Momma will claim makes me sound like a television commercial.  I appreciate all these groups do for me and the Big Sexy Racing team.  They deserve to be acknowledged and shown the proverbial love due them.

I plan to progress through the race, keeping everyone in order so that none are excluded.

Pre-race:  Having carefully packed everything into my OGIO 9.0 bag, I have all my gear organized and ready to schlep to transition for set up.  I am up about 4:15 ish having not slept super well, but not super horribly either.  Breakfast is coffee (don’t work out or race without it), a banana, and a Flapjacked Mighty Muffin with a tad of peanut butter.  Sitting in the swim queue line, I have half a Salted Caramel BonkBreaker and I am constantly sipping on a bottle of PhDNutrition Battery.

The Swim (1:09:47)

Finis Swim – Thank you for making all of my swims not like “swimming in water hell,” but actually almost fun and enjoyable.  The Axis Buoy, Agility Paddles, Align Kickboard, and snorkel are super cool to have on the pool deck.  Bright yellow is one of my all time favorite colors – just look at the car I drive.  ;-).  I can honestly say that my girl Christine Cross never led me astray when I asked her for advice on which “pool toys” to buy, and my swim thanks her.

That's me in the Pink Cap on the right.

I wait in line with The Best Training Partner Ever (she was 8^th out of the water in her age group – injured…watch out when she is 100%) for our turn to jump in the very warm (83 degrees) Tennessee River.  I felt strong the entire time.  Because I start a bit further back in line, I feel like I had pretty open water lines the whole way downstream.  

This was my first non-wetsuit 2.4 mile swim.  I can say with full confidence that it was not the horrifying event that I had envisioned.  My Blue Seventy PZ4TX fit like a second skin (duh….), and looked even better on than in the mesh bag.  Something I cannot say about my wet suit.  I felt sleek, and fast, and ready to swim.  And … it came off like a dream.

  

T1:  I gently pull on my CEP Compression short socks and ankle support; get into my shoes; grab my helmet and glasses, then  dig out the Ruby’s Lube.  All of my training rides have included my friend Ruby.  I did not once get on my #PinkPanther without Ruby’s Lube, and this “epic” ride through the rollers of North Georgia was no exception.  Choking down a Kid’s ZBar (by Clif) on my way to the mount line was the perfect kick start to the day’s ride nutrition.

The Ride (7:38:05)

I know ahead of time that the ride is going to a long day in the saddle.  No matter.  I jump on my QuintanaRoo #Dulce (I call her the #PinkPanther) and off we went to see the beautiful countryside.  I am ever grateful for John Cobb founder of CobbCycling for my VFlow saddle.  That combined with my super CEPCompression shorts and #BigSexyGear Tri top make for nearly a pain free ride.  The Reynolds Cycling RZRs from Chris McDonald’s garage feel smooth and fast as I wind my way through the first loop of the course.  There is very little wind, plenty of shade and I seem to be holding a good pace based on the plan.  I don't need my Rudy Project glasses that are perfectly “matchy matchy” with my helmet.  I do keep them on for protection from grit and spraying hydration.   

My bike nutrition is spot on with (over the course of the ride) PhD Nutrition GlycoDurance and Battery in my bottles, supplemented with an Uncrustable, a Bonk Breaker, and some Honey Stinger chews on the first loop.  The second loop is where things got rough.  The shade melts away; my right foot (same leg as the sprained ankle I was still nursing) developed a really, really painful hot spot along the fifth metatarsal; and then it just plain got hot.  I don’t remember being hot, but I know it was and I continued to hydrate and fuel accordingly.  Again, the PhD Nutrition GlycoDurance and Battery combination was perfect, with water, ice, and cold GatorAde more for core temperature management than caloric need.  I kept up the calories with my go to Honey Stinger Waffles and Pomegranate Chews and another ZBar.  Tasty, organic, and easy on the stomach in all conditions.  

I had put on a new chain whose company motto is “Free Speed.”  Whether or not it is true, my drive train was smooth, and shifting dead on.  Ice Friction now has a special place in my equipment arsenal with its waxed PINK chain.  Thanks to the new Power Tap C1 I am able to monitor my watts and cadence and am pleasantly surprised to find that I am maintaining the averages my coach and I had set out as part of the race day plan.

Somewhere on the 116 mile ride course.  B E A U Tiful!

Along about Mile 75-80 I begin to notice an ache in my right foot.  I think at first it might be swelling in my cycling shoes caused by the heat and water/sweat.  I stop on the side of the road to remove the ankle compression support thinking that will fix everything.  Well … It does for about 15 minutes.  Then the ache is back, and more intense, and localized to the fifth metatarsal.  At this point I start to get concerned about how it could affect my run.  So, every 15 minutes or so I stop to rub it gently.  About mile 95ish I take some Advil and just start praying it will take the edge off and allow me to get started on the run.

Try as I may, my training rides and workouts always seem to be spot on both in watts and cadence (courtesy of a fabulous CycleOps Power Beam Pro trainer), but the race day ride of joy eludes me still.  I had originally hoped to be off the bike in seven hours.  I am truly disappointed in the 7:38, but still feel strong overall and looking forward to getting on the run.

T2:  I roll into transition thinking of my cushy running shoes and a lightweight sun visor.  I hand off my bike who I actually did NOT curse nor I say that anyone who wanted her could take her home.  I take that as a positive sign.  Surprise!  It is really painful to walk.  I discover that walking is not going to be as easy as I thought, and my foot is quite "vocal" in its reminder that it is indeed attached to my leg.  I hobble to the tent; put my ankle support back on; slip into my running shoes (felt a tiny bit of relief); grab my race belt, hand held hydration, a flask of Honey Stinger gel, visor; and limp out towards the run course.  I see Shannon (Mark McNees), Big Sexy Steve Watson, IMFL Camper Richard Cables, and a few other Tallahassee peeps near the end of the exit chute and my spirits are lifted a fair bit.

The Run (5:34:12)

This is where I am typically the strongest.  I am totally capable of a 4:15 off the bike if not better.  This is not to be the case this day.  With a 97 degree starting temperature, and a foot that I would have gnawed off at that point, my goal is to run 2:30 minutes and walk 30 seconds for as much of the run as I could, knowing that I would walk through the aid stations and walk some of the hills.

My parents, sister, General Super Sherpa (Neil Snyder), Carla, and The Best Training Partner Ever are less than 1/2 mile from the exit chute, under a bridge in the shade.  I stop (again) for some spirit-lifting hugs.  Jamie has iced arm coolers and a neck cooler waiting for me.  I nearly cry they feel so good.  My Momma tells me she doesn't care, she is going to slow me down and hug me.  My Daddy, who is usually far from demonstrative and emotional, hugs me tight and tells me he is “so proud of me, I'm doing great.”  Then I am off running up the hill to truly begin the marathon.

This is about mile(s) 7 and 19 ish.  On the RiverWalk.

With the exception of the 3-4ish mile section along the Amnicola Highway, this is truly a nice, scenic run.  I would definitely run it as a stand alone marathon, and it is highly likely I'll run it off the bike in the future.  ;-)  Several miles are run on the RiverWalk on the eastern levee/bluff of the Tennessee River.  I can't think of anything better than watching the sun as it went down across the river.  It was beautiful and distracted me for a short time from the pain in my foot.  Just before mile 8, as the route crosses to the west side of the river, Neil, Carla, and Jamie are waiting for me.  Jamie hands me three more Advil knowing that I'm about to head into the "hills" and they are not to be scoffed at.  Trust me.  I knew they were coming, and I/we had intentionally trained on some hills that otherwise would have been avoided.  The crowd support here, even late on a Sunday evening, is wonderful.  Sprinklers, industrial size fans, "free ice", and music are plentiful and welcomed by this girl.  There is a section of out-and-back where you can see friends, teammates, and other competitors as they finish the loop and head back over the river.  I see a few of the Big Sexies here (Jason Tucker, Christy Martin, Jessica Boudreaux) and other friends from Tallahassee finishing their first loop.

Crossing back over the river to begin the 2nd Loop

After running through the "hills" and golf course neighborhood, the route runs you BACK over the river on a fantastic "no motor vehicles allowed" bridge.  There are tons of people here cheering, and a sizeable gathering of Tallahassee friends cheering as I head into the Special Needs area.  I spy Sandy Johnson and ask how Charlie finished.  He got the Kona slot!!!  I fist bump her and keep moving.  I head into Special Needs to grab my refill bottle and see my dear friend and fellow Big Sexy Ed.  That made for three Rusk Family sightings so far (Britta was in the the women's area both times when I got to T1 and T2.  Thank the Stars!).  He hugs me, finds my bag, takes my bag, and "pushes" me back onto the course for the second loop.  Jamie, Carla, and Neil are waiting just a short distance outside Special Needs and I get three more desperately needed hugs.   

The second loop of the run is a "wash, rinse, repeat" type situation.  The only thing better about the second time around is that the sun has set, and the weather has turned "cool."  And by "cool" I mean below 90 degrees.  I am staying true to my hydration and fueling plan, and am really not any more fatigued than an Ironman day would predict.  Just before crossing the river for my second "look" at the hills and golf course, I get my last on-the-course hugs from Carla and Jamie.  I apologize (again) for how long they have been outside waiting.  I felt badly all day for my "posse" and the heat that they had endured to be my support.  Neil sneaks the opportunity to run beside me for a short while.  He takes one look at me and says, "I can tell by the look on your face you have this in the bag.  You look strong.  Get after it."  That is all I need.  One more vote of confidence, and I am off for the final 5.5 miles.

One mile from the finish, my long time running partner Shannon is waiting for me along with a group of Gulf Wind Triathletes (TJ Devliger, Tanya Devliger, Mike Burns to name a few).  She steps up beside me and run/walks (mostly walks) with me until the route directs me down to the finish area.  I knew she would be there as promised.  And, I welcome her company as I am just about empty at that point.  As I am crossing back to the Finish Line side of the river, I can see and HEAR the finish area.  I had ignored it on the first loop so as to NOT get psyched out or down about how hot and slow I felt.  I make the last turn down hill to the finish chute knowing that I will run the remaining distance and hope to pick up momentum as I do.  I high-five people along the barricades, and truly think I am smiling when I get there.  "Hands Up!  Smile on my face!  There will be cameras..."  It's what I tell all my athletes about every finish line.  I see Big Sexy Jason Ball on the fence cheering for me, and I run straight into the arms of Ed who has been waiting to be my personal Catcher.  A friendly face was the best part of the finish.  No kidding.

Ed Rusk - Catcher Extraordinaire

The Finish (14:39:05):  

 

Ed puts my medal (another great piece by Ashworth Awards) around my neck, holds me upright while another volunteer removes my chip and brings me my finisher shirt and cap.  Another volunteer hands me a bottle of water - open - and yet another gives me a recovery drink.  Ed fills me in on how all of the other Big Sexies have done or are doing, and we chat about the day for what seems like 15-20 minutes.  I know now that it was really only 5 or so.  I begin looking for Jamie and see Carla just outside the fenced off athlete only area.  I know Jamie must be near by.  I walk out, hardly noticing my foot, but limping obviously enough that Carla orders me and Jamie to immediately head back to the hotel while she and Neil retrieve all my gear.  I call the #SuperSherpaSpouse from Jamie's phone and hear all of the wonderful things he has to say about the day and the unusual conditions I have battled.

Jamie and I walk back towards the hotel, chatting non-stop.  She has all the scoop on how the group from Tallahassee is doing and how her swim went.  Once back in the hotel, we both quickly shower and then I jump into the NormaTec boots that have made the trip and that we have both been using every day.  Lots of water, a "splash" of WoopWoop Cabernet, and nearly a bag of sweet potato chips later I feel pretty normal.  Tired, but normal.

So many people and groups were a part of this day.  It was not the day I had planned, but it was closer to the day I could manage with the conditions and challenges thrown at me.  It is a PR in the sense that it was a 144.6 distance versus the 140.6 distance.  Yes.  I will do another (and probably several others) 140.6 event.  Without the HUGE involvement of the Big Sexy Racing Team and their sponsors (including Chili's Bar and Grill and EPOCH Universal) days like this would not be possible for me.  The incredible support of these organizations is paramount to the success of the Team.  We (and I) could not do it without them.  Thank you.  Over, and Over and Over again.

It's On Like Donkey Kong ... Less than 100 days

When reviewing the calendar, I was astonished to discover that Ironman Chattanooga is less than 100 days away.  I've added a countdown clock to the blog so "we can all freak out" for the same reason.

I'm not sure there is anything else to add.  "It's on like Donkey Kong!"

A Selfish Reason to Race?

I have often said that "Forty is where things started to get really good."  I got a bit more comfortable being me.  My running took off.  I have run Boston - twice; achieved "Streaker" status at the Breast Cancer Marathon - #RunDonna.  And ... I found Triathlon.  As I near fifty, I can only imagine how much better things can be.

 

I haven't "raced" triathlon at a level worth calling competitive since I kind of fell into the sport as "support and sherpa" for my older son, the one I refer to as #KonaKid.  He started in youth tris and then jumped headlong at the age of 12 into "adult sprints."  I followed along because I was a "momma hen" and didn't want my baby chick on the road with all those scary grown up athletes.  It wasn't long before he had proven that he could hold his own and make those "scary" grown ups chase him down in order to beat him at the finish line.  Yes, I have some great finish line stories.

In the early years:  2008 - 2010, I would wait on the beach (forfeiting a finish time) for my Boy to get out of the water, and then off we would run to T1 for the rest of the race.  At that time, I could beat him on the bike and get a decent lead on the run.  He always caught me on the run.  #LittleSnot  He always placed high enough in his age group to qualify for USAT Age Group National Championships, but was not able to participate due to age rules at the time.  

Not too long after, once I knew he was good on the course, I actually began participating in the entire event.  Eventually, I swam a little; finagled a somewhat decent bike; and worked a bit on running off the bike.  I did one sprint.  Then I jumped to 70.3.

2013, a year after my first 70.3 ("half ironman"), the bar was raised significantly by my #KonaKid when he raced his first and second 70.3 within 2.5 months of each other and both under five hours.  The announcer at the finish line of his second 70.3 (Ironman Honu 70.3) called him a "Brat" and the grandparents immediately dubbed him #HonuBrat.  A few hours later at "slot rolldown" he was on his way to Kona for the Ironman World Championship.  Four months later, October 2013, he was the youngest competitor on the Ironman World Championship stage.  In 2014 he raced in the USAT Age Group National Championship securing a place on Team USA for the 2015 ITU World Championships.  It was a busy three years for him.

A couple of months ago my #ChooCrew training partner and I decided to add a challenge to our season with a late season 70.3 at the USAT Long Course National Championships. My thought process was I have a slim chance of maybe, just maybe, qualifying for Team USA and the ITU Long Course World Championships than I do at qualifying for the ITU International/Olympic Distance World Championships.  

The notification that I qualified for USAT Age Group National Championships was a welcome pat on the back, despite knowing beforehand that I would not go to Omaha, Nebraska.  And, it brought out the "honest realization" that my desire to race the LCNats was more than somewhat selfish.  I wanted to be able to say that my Boy was not the only Abbey to qualify to race on the world stage.  Is it wrong?  Probably so.  Does it lessen my desire to go and possibly garner a spot on Team USA?  No.  Will I lay off the intensity of my training?  Nope.  My coach would NEVER allow that.  Am I looking forward to a new type of race atmosphere?  Definitely.  Racing in a different country?  You bet.  But, that is later.  For now, one thing at a time.  Ironman Chattanooga.  Then, USAT LC Nats.

Simple 70.3 Nutrition Strategies (by Lance Watson)

While this is written (and published) by LifeSport coach Lance Watson, it is pretty dog gone spot on to what I reinforce with all my athletes.  And, quite frankly, sometimes an outside, neutral third party validates what "your" coach has been saying all along.  Some things that are always to be considered and/or personalized are fluid ounces intake, sodium and potassium intake, protein to carbohydrate ratios.

Thank you to LifeSport Coaching for publishing this, and allowing me to share it with those who might not otherwise see it.

The aim for a bike leg of any (Ironman) 70.3 is to propel you strongly to the start of the run. The aim of the run is have enough fuel left in your body to show off your fitness. If you have practiced sound nutrition over the 56 miles of riding, you will be able to begin the run in great condition and complete the 13.1 miles with minimal slowing down.

The sport nutrition products supplied on the course do not necessarily guide your choice of calories. You can train with those products in the months before the race to test them. Most athletes work with the product that suits their stomach and do not cause GI distress.

Note that calorie absorption and heart rate are inversely related. As you start to exercise blood is diverted from your stomach to your working muscles and skin to sweat and help cool you. As your heart rate rises, you are less able to digest the calories you ingest. Therefore your race day nutrition plan is intimately bound to your racing heart rate. Make sure you show up to the race knowing your race intensity zones and having practiced eating at those heart rates! The most common mistake is to consume too much at a high heart rate. If your heart rate is up, adjust your calorie intake downward. Also, do what you've been doing in training - don't try anything new on race day!

When preparing your race day plan you should take the following guidelines into account:

Pre Race

1. Breakfast on race day should be similar to training days. Stick primarily with carbohydrates, a little protein, and minimal fats. Toast and jam, a banana, oatmeal, PowerBar (insert energy bar of choice), and Carbohydrate electrolyte drinks are popular choices. Some will have egg or peanut butter for protein. Some athletes prefer a shake. If you have a coffee on training days, have a coffee on race day.
2. Finish breakfast 2-3hrs before race start to give yourself time to digest.
3. In the 2hrs before the race, sip water and/or a Carbohydrate electrolyte drink.
4. Some athletes will take a PowerGel (insert energy gel of choice) prior to race start.

Bike

1. Starting the bike - For the first 5-10 minutes of the bike, drink water and take in minimal calories, mainly in the form of a sports drink. Let your body adjust to cycling, and let your heart rate drop down. Then start eating when you have settled into a good cycling rhythm. Follow the plan you've trained with all season, do nothing new on race day.
2. From 10 minutes after the bike start to 10 minutes prior to the bike finish eat 200-350 carbohydrate calories per hour, regardless of source. Larger or muscular athletes tend to need more calories. For instance, PowerGel = 110 cal; PowerBar = 200 cal; Carbohydrate electrolyte drink = 100 cal. Bigger athletes need more calories. Some athletes can digest more than others. Test it in training.
3. Drink 1 to 1.5 litres (33-50oz) of fluid per hour (water and Carbohydrate electrolyte drink combined). This is approximately 2 small bottles to 2 large bottles per hour, depending on climate and your personal perspiration rate. A training tip is to weigh yourself pre- and post ride.  Every 1 pound lost is 1 small water bottle of fluid deficit, and will negatively impact your half marathon performance.
4. Set your watch alarm(s) to remind you to eat and drink regularly.
5. A simple plan would be to eat a gel every 30 min (~200 cal per hour) and a bottle of sports drink per hour (100 cal per hour). Sip water throughout with the gel. You will need to take up to 10oz of water per gel.
6. The products you use should also provide the following minerals/electrolytes, which will help you absorb your drink into your blood stream, and avoid cramping. Recommended sodium intake is 500-750mg/litre (33oz) - for example, one PowerGel has 200mg Sodium, 20mg Potassium, and 90mg Chloride. 1 litre (33oz) of Carbohydrate electrolyte drink has approximately 200-400mg of sodium.
7. If the products you choose or those provided on the course do not supply the recommended amount of electrolyte you should consider using additional supplementation. As with all other products, you should practice their use in training prior to the race.
8. 10 minutes prior to bike finish you should reduce your calorie intake and only take in sports drink or water. This allows your stomach to empty while still allowing your gut to absorb the food and fluid ingested earlier on the bike. You will be able to start the run in a relatively comfortable state. Once you start the run you can start consuming calories again according you your run nutrition plan.

Run

1. Wait 5-10 minutes into the run until your heart rate levels off before starting your nutrition/hydration regime.
2. Often athletes’ heart rates are higher on the run than the bike. If this if the case, calorie consumption should be 15-30% lower per hour than on the bike.
3. Many athletes find liquid calories easier to digest on the run, in the form of Carbohydrate electrolyte drink or cola. It is also common to eat PowerGels on the run.
4. Follow a similar hydration protocol to the bike. Make sure that you get as much from the cup to your mouth as possible. Fold the paper cups to help control spilling.
5. If you are running 7:30/mile, you will hit approximately 4 aid stations per hour, if they are spaced at 1 per mile. A goal is to drink 2 paper cups of liquid per aid station.
6. If you are still running well, calories and drink taken with 1 mile to go will not impact your race, so you may skip the last aid station, with the exception of pouring some water on your head, or rinsing your mouth.

Nutrition for 70.3 deserves as much thought and planning as the rest of your ‘physical’ training.  You should develop a plan and practice it repeatedly in training to ensure that you finish the bike leg with energy left and set yourself up for a great run. Your nutrition plan is unique to you. It assumes that you have determined your own calorie requirements, and you know your digestive capabilities.

LifeSport head coach Lance Watson has coached a number of Ironman, Olympic and age-group Champions over the past 28 years. He enjoys coaching athletes of all levels.

The Third Time's The Charm (B2Bx3)

7:30 a.m., Saturday 26 October 2013

Terrified.  Freezing.  "It's my birthday."  Anxious.  Terrified.  "What have I gotten myself into?"

8:34:02 p.m., Saturday 26 October 2013

I'm an "Ironman!" Tired.  Freezing.  Exhilarated.  Hungry.  "I can't move."

7:30 a.m., Saturday 25 October 2014

Anxious.  Not quite so cold.  Not quite so frightened.  "I know what's coming.  I can do this."

8:03:59 p.m., Saturday 25 October 2014

Finished.  Super stoked about my swim.  OK with my ride.  My transitions were tons better.  Disappointed in my run.  30:03 minute PR

7:30 a.m., Saturday 17 October 2015

Ready.  Shivering.  Ready.  "Let's do this!  Play me that Eminem song.  I'm ready to go!"

The sun rises behind me, and I turn into to for the Star Spangled banner, which is being sung by one of the racer's family (who I will later see on the course at least 10 times).  I'm shivering, but not freezing.  We are called into the swim start corral, and I wait anxiously for Eminem to blast from the speakers:

Look, if you had, one shot, or one opportunity
To seize everything you ever wanted. In one moment
Would you capture it, or just let it slip?
Yo

His palms are sweaty, knees weak, arms are heavy
There's vomit on his sweater already, mom's spaghetti
He's nervous, but on the surface he looks calm and ready to drop bombs,
But he keeps on forgetting what he wrote down,
The whole crowd goes so loud
He opens his mouth, but the words won't come out
He's choking how, everybody's joking now
The clock's run out, time's up, over, blaow!
Snap back to reality, Oh there goes gravity
Oh, there goes Rabbit, he choked
He's so mad, but he won't give up that
Easy, no
He won't have it, he knows his whole back's to these ropes
It don't matter, he's dope
He knows that but he's broke
He's so stagnant, he knows
When he goes back to his mobile home, that's when it's
Back to the lab again, yo
This whole rhapsody
He better go capture this moment and hope it don't pass him

You better lose yourself in the music, the moment
You own it, you better never let it go (go)
You only get one shot, do not miss your chance to blow
This opportunity comes once in a lifetime (yo)
You better lose yourself in the music, the moment
You own it, you better never let it go (go)
You only get one shot, do not miss your chance to blow
This opportunity comes once in a lifetime (yo)
(You better)

The soul's escaping, through this hole that is gaping
This world is mine for the taking
Make me king, as we move toward a new world order
A normal life is boring, but superstardom's close to post mortem
It only grows harder, homie grows hotter
He blows. It's all over. These hoes is all on him
Coast to coast shows, he's known as the globetrotter
Lonely roads, God only knows
He's grown farther from home, he's no father
He goes home and barely knows his own daughter
But hold your nose 'cause here goes the cold water
His hoes don't want him no more, he's cold product
They moved on to the next schmoe who flows
He nose dove and sold nada
So the soap opera is told and unfolds
I suppose it's old partner but the beat goes on
Da da dum da dum da da da da

No more games, I'm a change what you call rage
Tear this motherfucking roof off like two dogs caged
I was playing in the beginning, the mood all changed
I've been chewed up and spit out and booed off stage
But I kept rhyming and stepped right into the next cypher
Best believe somebody's paying the pied piper
All the pain inside amplified by the
Fact that I can't get by with my 9 to 5
And I can't provide the right type of life for my family
Cause man, these goddamn food stamps don't buy diapers
And it's no movie, there's no Mekhi Phifer, this is my life
And these times are so hard, and it's getting even harder
Trying to feed and water my seed, plus
Teeter totter caught up between being a father and a primadonna
Baby mama drama's screaming on her
Too much for me to wanna
Stay in one spot, another day of monotony's gotten me
To the point, I'm like a snail
I've got to formulate a plot or I end up in jail or shot
Success is my only motherfucking option, failure's not
Mom, I love you, but this trailer's got to go
I cannot grow old in Salem's lot
So here I go it's my shot.
Feet, fail me not
This may be the only opportunity that I got

You can do anything you set your mind to, man 

Then, we're off and into the Banks Channel - 2.4 miles from the ladders at the Sea Path Marina.  I know that one of my besties is looking for a sub-50 minute swim and I also know that she will get it.  This swim is fast - even I have gone under an hour in the past.  I am hoping for a second sub-one hour today.

This is the first open water RACE DAY swim where I feel in complete control of everything:  my stroke, my breathing, my pace, my sighting - everything.  There's a chop on the water, and I don't internalize that it means there will be wind on the bike until later.  I reach the ladders in 58 minutes and the timing mat (after strippers and showers) at 1:00.  I'm out of T1 and on the bike in just about 1:09.  I feel good so far.  I have not swallowed a ton of salt water, and I already have the first bite of my favorite Kidz Z Bar going down.

The bike is tougher than I had hoped.  112 miles of wind and a nice stretch of "this is not pleasant for the girl parts" bumpy pavement.  But, everything on the #PinkPanther stays in the racks and bolted on.  The bike and wheels feel great, and I keep wishing that they will time travel me to the finish in a bike course PR.  Not so.  The wind does a number on me for the first 70 or so miles, but I come into T2 only two minutes slower than the year before where I felt little to no wind.  In this case, the gear was definitely worth the investment as I am sure that the carbon bike and race wheels kept me rolling forward at a pace that allowed me to recover some of what might have otherwise been lost due to the wind.

I roll into T2 and manage to NOT fall over.  I grab my Garmin off the bars and shuffle to the hook where the bag holding my running shoes, visor, belt, and bottle is waiting.  I make a pit stop in the Ladies' Room and head out the door in about 5 minutes.  Not blazing, but not awful considering...

The run begins as I expect based on the previous two years.  Then, I am directed to turn where I'm not ready to turn.  I say out loud, "What? What?  This isn't the right way?"  But, I go with the flow, and am pleasantly surprised by the change(s) in the run course.  More spectators, more things to keep your mind occupied, more lights once the sun begins to go down.  I'm at about Mile 2.5 when I see fellow Big Sexy Brad coming towards me as he is rounding out his first loop of the run.  We cheer, stop, hug, high five, totally hold up traffic, and then are on our merry ways.  At not quite Mile 3.5 I see my girl Marci who looks like a rock star and is moving right along headlong down the hill in my path.  More hugs, love and joy shared and then off.  The midpoint turn around on this course is "Kona" and I look forward to it in ways only 140.6 racers understand.  7+ miles done and I'm on my way to back to the Special Needs pick up.  I see Marci again (on her second lap) at approximately my Mile 10.  She is hurting, I can tell.  Her hip has decided to remind her it is indeed attached and has made her pay attention in a not so happy-go-luck manner.  She's tough.  She'll super star through it.  I'll see her at the finish.

Thinking that Brad will be pretty consistent on his second lap, I start looking for him at my Mile 1ish.  I don't think I actually see him until closer to 15, maybe 16.  He looks good, high fives me and promises beer at the finish.  ;-)  I'm cruising, not fast, but consistently, toward Mile 17.  I am just in front of the "Biker Bar" on a "regularly scheduled walk break" and realize that a beer would taste AWESOME.  I guy in front of the bar hands me a bottle, I take a huge swig, and then there is Marci again.  She's in tears disappointed that she missed her "perfect" race goal.  I hug her; tell her I love her; and remind her that she is going to finish, and that I'll see her soon.

By now my run pace is slowing some, but my overall is still in the 4:20 - 4:30 marathon finish time pace.  I'm trying not to be disappointed that I won't PR the run (4:26 in 2013) by telling myself that I can still PR the race.  I am drawing on so many other people's trials and tribulations:  Grayson, Cheryl, Jackie, Eric, Kathy.  "I will NOT give in.  I will NOT give up.  I will NOT quit. They didn't quit. They don't have the option to quit."  There's the turn around.  Only one 10K to go.  I.  Can.  Do.  This.  I.  Will.  Do.  This.

A mile and a half from the finish, there is a racer wearing a Marine Corps jersey - walking, head hanging.  I can't tell if he is active, retired, or just a supporter of the military.  I yell at him, "Ooooh Rah!  I don't have cash to buy you dinner, but I'll run you in.  Let's go:  3 and 1.  You've got this!"  Off we go.  He falls back, then catches back up.  Falls off again, and then he's there.  I come around the last hard right turn towards the finish line.  I see the lights; I hear the announcer; I can almost read the clock.  Then I see that it says 12:19...  I can be there before it turns to 12:20.  And then I'm there...  

7:49:32 p.m., Saturday, 17 October 2015

Finish Time:  12:19:32.  I've pulled off a 14:27 PR.  Now I'm happy.

It's Not the Gear - It's the Machine

I must have said it a "hundred bajillion" times to athletes and friends, "It's not the fancy gear you own or wear.  It's the way you train and the engine inside you."  Yep.  I've said it.  I've believed it - as the owner of a 1998 Quintana Roo Kilo (aluminum and steel frame) - I have pretty much lived the saying.  But, until today I didn't ever feel that I had fallen prey to the saying.

Yes.  I was given/gifted/permanently loaned a tri bike in 2008ish (maybe 2010ish) that I have loved and cherished and ridden in ever triathlon since then.  For Christmas this past year, my ever supportive and #SuperSherpaSpouse gave me a BRAND NEW CARBON FRAME Quintana Roo Dulce.  I LOVE her!  She is my #PinkPanther and I truly enjoy riding her.  Flash forward from Christmas, through three what-I-thought-were-good-productive training months to the season opener:  Red Hills Sprint Triathlon.

Top:  1998 Kilo - Bottom:  2014 Dulce

Unlike last year, I actually swam in the off season (like about 20 times in the month of December), but only 5 times and two open water swims in the last few weeks leading up to race day.  This year I swam in a sleeveless wet suit and I am pleased with my decision.  The water was just a tad warmer than last year, and I really did feel better prepared.  I should, however, maybe have started a bit further up in the pack so as to not swim over/around so many people.  Net time difference:  18 seconds slower over the 1/3 mile swim course.  I'm okay with that.  T1 - 19 seconds FASTER this year.  Yippee!  Now for the bike...

We added a CycleOps PowerBeam Pro to our training pain cave in January and I have used it for every trainer ride since.  I have previously trained based on perceived effort, heart rate, and cadence with solid results.  So, being honest, I have used the PowerBeam with the power meter engaged about 1/3 of the time.  The ride FELT GREAT!  I felt strong, and fast, and ready to throw down when I got to T2.  Hold on there, Skippy!  Reality check:  for all that great feeling and perceived fastness:  I was 2:29 slower this year.  What!  Whaaaaat?  Brand new carbon bike?  Kit that fits like a lambskin glove, and I'm SLOWER?  Dang it... 

Into T2... and out the gate in 12 seconds less than 2014.  Okay.  Things are looking up again.  I might be able to pull off a run time that I can be pleased with.

Run:  UP hill out of T2 (and T1 by the way).  I'm feeling pretty good, not great, but good.  When I am huffing and puffing in that darn asthmatic manner that only I can produce.  Yay!  Stop and walk and use the inhaler.  Suck it all in and move on.  The run is hilly and just over one half is trails - which for those of us with weak and cranky ankles is NO FUN!  But, methodical picking of one's path can lead to an injury free run.  This year's run was 2:35 slower (again with the slow) and I have no explanation except that breathing is a good thing to do when running.  That's it.  My training runs had been super, and even my "shake up" brick the day before with my son was faster but felt relaxed and smooth.

Now for the take-away:  I am in my late forties (not looking for pity), and I came to this sport truly only 7ish years ago, and only approached it seriously in the last 3 years. I am an asthmatic with allergies that are not always predictable.  I work full time, have two part-time jobs, in addition to being married for nearly 25 years and the mother of two high energy, top competitors in their own age groups.  I am BLESSED to be able to get up each morning and CHOOSE to train and have a family to love and an employment situation with all the benefits.  I have friends and colleagues with whom to share experiences and ideas, and athletes to assist and guide through their own journey to success.  It is apparent that there is work to be done, and be done it will.  I am nothing if not determined once I see what is required to meet the chosen goal(s).

For all of my negative "self speak" and down-playing of what I may or may not have accomplished, today was a wonderful day on Easter Weekend to be outside doing one, okay three, of the things I truly love best with friends, family, and people from my home town.  I can't be any happier than to pack my things up out of Transition and put my #PinkPanther in the car and go home to the family who loves me.

Happy Easter!  HE is Risen!

I Can't Believe It's Over - 2014, that is.

I've been thinking about how to write my Beach2Battleship 140.6 race report for about a couple of weeks now, and I keep running into the same obstacle:  If I write the race report, then the season is officially over.  Bummer, dudes and dudettes!

But, alas, all great things must come to an end, so write this report I will.  But ... starting at the beginning.  Buckle up, it's a long story.

In 2013 when I trained for my first 140.6 (Beach2Battleship) I was working from home.  I had the distinct advantage, pleasure, and flexibility to do any length workout presented on my plan.  Three hour bricks and long swims in the middle of the day were the norm.  My then-coach knows his stuff and prepared me well while completely taking into consideration the other Ironman-in-training in the house at the same time:  my older son who was training for the Ironman World Championship.  My event, because I hesitate to call what I do racing, went well.  I came out of the water slightly ahead of schedule; spent far too long in T1 trying to get the feeling back in my feet and hands (it was 39 degrees outside); rode a very consistent ride in spite of the high winds; and then ran a very pleasing marathon.  I was happy to have finished just over 13 hours for my first 140.6 event.  But, as I rode home, and texting my coach, I was already thinking about the next one.

A few weeks later, in November 2013, I received an exciting e-mail from the Big Sexy Racing Team that I had been selected as a member for 2014.  Oh, Snap!  Game on!  

Flash forward to October, 2014. 

This time around the training was vastly different.  I now had a full time, Monday through Friday, 8 a.m. - 5 p.m. job.  No more three hours bricks and no more two full days off during any seven day period.  There was a lot more very focused interval training during the work/school week, and nearly all of the longer and mid-long sessions on the weekend.  The evolution of the training eliminated one day off completely, and frequently the only day off was a "swim day."  I was more than just a little bit worried about how that would translate on race date and how it would affect the ride, but more importantly, the run.

I felt good going into the weekend.  The taper had done its job and I had been sleeping soundly at night - for a change.  I ate well.  I kept hearing Pete Jacobs say that he believes too many people go into a 140.6 race day "too light."  I feel like I drank my weight in GatorAde on the drive up to Wilmington, North Carolina, yet I did not feel bloated or that I had gone "overboard."  The Super Sherpa Hubby Man made sure that our drive had been relaxing and we arrived near dinner time on Thursday.  We checked into the host hotel, the first thing I noticed was ...

"No wind."  The temperature was above 40, and the buzz in the air was very positive.  Last year, let's just be honest, I was a cross between terrified and scared to death.  We headed to what is undoubtedly our favorite eatery in Wilmington, The Front Street Brewery, for a fabulous sandwich and onion rings.  We unloaded all of our gear, not forgetting any of my race day needs fabulously organized in my Ogio 9.0 transition bag, and hit the hay for some well deserved, uninterrupted-by-teen-age-boys sleep.

Some special people I "took along" for the day.

Friday morning - still no wind and wonderful pre-race conditions.  I was getting more and more excited.  I was loosely monitoring the tide charts for when the incoming tide would be on Saturday.  The nice thing about Beach2Battleship is that the swim is usually timed to coincide with the incoming tide in the channel.  Thus, the effect is much like a wetsuit mandatory, salt water river swim.  My fave!  The day consisted of athlete check- in and packet pick-up; gear bag packing and drop off; and bike check in at T1.  With my race number, locating my rack was a breeze, and knowing that I could easily find my sturdy Quintana Roo Kilo in the sea of race steeds the next morning was more than just a tad relaxing.  Dinner was routine:  PIZZA!  Nothing new during race week.

All numbered and only one place to go...

Race Day Dawns in Wilmington:

I had my coffee, bagel with peanut butter, grabbed a banana, a Bonk Breaker, and a GatorAde and headed downstairs to the shuttle.  Armed with Ruby's Lube, my Infinit-filled bike bottles, wetsuit and Rudy Project Wingspan, I wrapped up setting the bike then skipped over to body marking.  Finished up in T1 and grabbed another shuttle to the swim start on Wrightsville Beach.  Conveniently located about 2.4 miles away.  ;-)

I love this swim start.  Sun rise.  The crowd.  Eminem's "Lose Yourself"

"Look, if you had one shot, or one opportunity
To seize everything you ever wanted. one moment
Would you capture it or just let it slip?"

This time around, I did get in a quick "warm-up" swim and positioned myself not quite as far back in the pack as I had previously.  I was more comfortable with my ability to swim strong, and negative split the swim.  In 2013, I reached the marina ladders in 1:17 and the transition mat in 1:19.  The mats are about 100 yards beyond wet suit peeling once you get up the ladders on the pier.  This year my time at the ladders was ... drum roll please ... 52:20! Time at the mats:  54:16!  I felt like I could have stopped right then and there and been happy.  (Totally excited until I saw that the fastest female swim was 39 minutes and change.  Sigh...)  My T1 time was less than half of the time I spent last year, including getting my Big Sexy Champion Systems tri top on.  However, that meant I was out on the bike 10 minutes ahead of when I had told the Super Sherpa Hubby Man to be at T1.  I looked and looked for him, and unfortunately did not catch sight of him until just outside T2.

What Mike found in T1

The ride was great!  The course is pleasant, and pretty:  taking an athlete through some wonderful rural North Carolina farm country with some of the most enthusiastically manned aid stations anywhere I have raced.  Number 553, Ruth, rode up on me at about mile 15 (maybe?) and we played Cat and Mouse for the longest time.  This was her first, and she was the first person to point out that my race number was "Freakin' Awesome!" no matter how I had gotten it.  I enjoyed meeting and encouraging her for the next 50 miles or so.  I lost track of her at the Special Needs aid station, but I looked her up to see how she finished.  I was Not Fast.  I'm not fast, so I didn't expect to burn up the bike course.  To my satisfaction, I had ridden my goal pace.  I wound my way down hill into T2 about 20 minutes faster than last year, spotting Super Sherpa Hubby Man right there cheering and happy to see me.  You run up into the convention center at T2 and a wonderful volunteer takes the bike, and you run/walk your way to your run bag and get on the way.  Again, I spent less than half of last year's time in T2 so I was totally stoked.  I had literally jerked on my Newton Gravitys and HeadSweats visor, grabbed my hydration belt and pulled an Elvis.  I left the building.  By my rough, on-the-fly, dwindling math calculations, I figured I was roughly 40 minutes ahead of 2013.  I adjusted my goal to a 12 hour "ish" finish time.  I knew that if I could run on my time from 2013, I had close to 12 hours in me.

The T2 Chute...Mike is just about where I am looking.

The run started out fine, and my first loop was on target for a 4:20-4:30 finish.  Then at mile 14 I took a "stumble" step and stubbed the middle toes on my left foot.  It hurt, but I wasn't broken or gimpy.  Somewhere between miles 16 and 18 is when the wheels started to come off.  I had been running Galloway intervals of 3:1 successfully and consistently up until that point.  However, I discovered that it is a challenge to maintain the goal run pace when the lower hamstring attachments start to seize and then the calves decide to follow suit.  I adjusted my intervals to 2:2 knowing that would alleviate some of the tightness.  I started taking in a bit more sodium and continued on.  I met a ton of great people during the run.  Nearly all of them commented on my race number and wanted to know "how I had managed that."

FYI:  Being assigned the Number 1 bib carries a lot of pressure.  But, it was also a superb conversation generator.  It did ensure that I had people to talk to every step of the 26.2.  I still have no idea how I garnered it, other than maybe it is due to the spelling of my last name:  ABBEY.  A couple of guys and I played leap frog for many miles.  Sadly, eventually both of them fell off the back.  They did end up finishing strong and pleased with their races.

I watched my 12 hour finish slow down to 12:15, and then I saw it creeping down to closer to 12:30.  I was getting discouraged, but I also knew those thoughts and feelings would be counter productive to a successful finish.  I guess it was near mile 23/24 that I re-adjusted my attitude - yet again - and began the DOWN HILL path to the finish line.  Mike, the Super Sherpa Hubby Man, was right there LOUDLY cheering me through the chute.  He got some awesome shots of me under the lights along with me "cheesing it up" at the Finisher Photo Spot.  Again, the BEST EVER finisher item is distributed with a smile and assistance if needed at this race:  soft, comfy, Pajama Pants.  They are a super idea for a cool weather race with what can be a chilly and windy finish line.

Just past the clock.  Still able to pull a strong pace at the end.

Finish time:  12:33:59 - a 30 minute improvement over 2013.  Although, being completely honest, I know all of that was bike and transition time(s) because in my opinion the swim was "freakishly" irregular, and my run totally neutralized the gain from the swim.  I'm happy with it.  I am confident hat the different approach to this year's training did not negatively affect the outcome.  As you might have guessed, I'm already planning 140.6 number 3 in 2015.

2014 was an awesome year of great experiences.

Admittedly, I am anxious to hear if the Big Sexy, Chris McDonald, will retain me for 2015.