The Strippers and such of Augusta 70.3

It's been 5 days since race day and I can say my legs feel good and tomorrow they will feel excellent.  I don't have an option as I am racing the Giant Acorn International tomorrow - I just couldn't let the season end, it went by way to fast.  Recovery week has involved some easy swims, a longer swim, and some short elliptical and core strengthening sessions along with ice, Advil, and chocolate milk.

DAY 1 - Friday

In my mind Augusta 70.3 started on Friday.  I had to catch a 6am flight to Atlanta and once there head out on the drive over to Augusta.  In wasn't a bad trip and I was able to catch some zzzz's on the plane.  Once in Augusta we discovered our hotel was not in an ideal location to the race site, but nothing we could do about it at that point.  We headed out to the host hotel on the river for packet pick up and a course briefing.  As we got to the downtown Augusta area there were triathletes everywhere!  It was pretty awesome.  We found some free parking and headed on in.  By now, as expected, it seems Ironman has this down to a science.  Stop at this table get this, go to the next table sign that, on and on until you had your race numbers, timing chip , and shirt and voila you emptied out right into the offical Ironman merchandise store.  How ideal.  I had never gotten my chip previous to race day so that was something new and interesting.  Apparently they are 1 time use chips - though mine appeared a bit dirty.  Once they gave it to you one of the stops you had to make was to get it activated which took about 1 second.  Ryan and I scooped up some merchandise at the store, including visors for the run portion of the race before heading outside to walk along the river before the course briefing.  The river looked nice and we could look down and see the swim start and some fellow athletes jumping in for a practice swim.  We stopped for some pictures and a break near a fountain and we were soon interrupted by a reporter from a local Augusta newspaper.  She asked us all sorts of questions and I was quoted the next morning in her article on the front page.  

We made it back just in time for the course briefing to start - and to our surprise it was the same guy that does the course briefing at Nation's and probably 90% of the larger races in the US...what a life.  At least we knew it wouldn't be dull.  I am definitely glad we went to the briefing as we learned about wetsuit 'strippers', water bottle handoffs, drop zones, and the penalty tent.  We weren't too concerned with the penalty tent but the moving water bottle handoffs on the bike and the drop zones spiked my blood pressure just a bit.  A moving water bottle handoff is not something you really practice, or at least I never have.  It is exactly as it sounds.  You ride to the right side of the road and there are a bunch of volunteers holding our water, Ironman Perform, Gel, bananas, etc. and you take what you need as you ride by.  The drop zone was right before and after the aid stations to drop trash, water bottles, etc.  I was most concerned about getting the water, dumping it into my aerobottle, and dropping it before the drop zone ended or else risking a penalty.  Once explained a few times my nerves were calmed and I was confident I could handle as such things.  The 'strippers' on the other were quite the pleasant surprise.  As we ran from the water toward T1 there was an area of carpeting right before the transition area where you could lie down and the 'strippers' would pull your wetsuit off in about 5 seconds.  Awesomesauce!

DAY 2 - Saturday

We had an easy going day on Saturday and headed to mall in the AM to do a little shopping and keep our legs moving.  I was even able to find a dress from Express to wear to my BFF's wedding next weekend.  I got a hold of our friend Wyatt while we were out and about to see if we could catch up, and catch up we did.   He is in school in Augusta and lives in a nice house not far from the race site so he invited us over for a football shindig in the afternoon.  After malling it up it was time to get back to race business for a little bit.  We went to a local bike shop to get Ryan some new tri shorts as his ripped during Nation's and were sent back in hopes of a new pair.  The bike shop was bouncing with triathletes, mostly whom had last minute bike issues.  After finding some shorts we headed down to the transition area to rack our bikes.  I was blessed with an awesome bike rack spot again!  2 spots in on the rack next to the main aisle.  Nice. I figured out the logistics of the transition area and practice running in and out to and fro the bike a couple times.  We took a little walk down the river back towards the car and assessed the current.  It didn't look too strong but strong enough to be helpful come Sunday morning.

After taking care of the race business we headed over to Wyatt's house. We had a nice visit complete with plenty of veggies, dip, and all the cookies Wyatt could ever want.  We even convinced him to come out to the finish line the following day!  I had previously scoped out our dinner options and knew there was an Olive Garden in town.  I know it may not be real "Italian" but it's good, it works with my stomach on race day, and I love the salad.  We had to wait about 40 minutes for a table as apparently Olive Garden was a popular choice among the endurance athletes in town and the locals celebrating birthdays.  We carb loaded to our heart's content on pasta, bread sticks and salad before heading across town back to the hotel for the night.  We were able to get the car packed, be race ready, and get to bed by about 9:30 since we would be up at 4:30 on race morning.

SUNDAY - RACE DAY

Wake up came early but we were ready!  I was quickly out of bed and changing into race gear.  I had been wavering all day Saturday as to what in the world I was going to wear.  It was time to decide so the DC tri top with the long tri shorts it was.  I had my usual breakfast of champions...Special K Red Berries with banana and almond milk before heading out the door.  We were warned repeatedly at the course breifing to have a parking plan.  So we did and executed perfectly.  We parked near the host hotel and took the shuttle down to the transition area.  There were plenty of shuttles coming and going so we didn't have to wait on a shuttle just waited a few minutes to get everyone boarded and we even met some nice guys with an inside scoop on the course.

PRE-RACE

We got to the transition area with plenty of time to setup and inflate our bike tires.  There were plenty of port-o-john's near my transition spot making my morning bathroom stop super easy and early enough before a line formed or toilet paper ran out.  Lesson learned by watching others - play it safe and bring your own TP to large races to avoid not having any.  Once Ryan and I were both done setting up we got body marked, I donned my black armband, and headed out of transition with our morning clothes bag.  We were given a plastic bag with our race # on it to carry around anything we may need in morning and at the finish line.  This was ideal for me as I had to wait more than an hour after Ryan started for my wave to start.  I took my body glide, power bar, and and clothes for post race including recovery socks in my bag.  We boarded another shuttle up the road 1.2 miles to the swim start.  Once dropped off we scoped out a restroom for Ryan.  Lines were forming at these, but they had enough to keep the wait down.  We then sat for a little but, got my wetsuit on and dropped off our morning bags before heading to the start corrals.  Ryan went out into the sea of athletes to catch up with his start wave and I stayed along the river to watch the pros and cheer on Ryan.  As a stood along the river watching wave after wave start I started to get a little nervous but mostly excited.  

THE SWIM - 1.2 Miles - 29:31

My swim wave was towards the end, but not the last one which was a nice change of pace.  We were shuffled along in line until finally we were in the corral watching the wave ahead of us start.  As they started they opened the gate and let us begin the walk down the dock.  We got to the starting point and mostly everyone jumped in the water.  The water was a bit chilly and I warmed myself up a bit, if ya know what I mean.  The current made staying behind the starting buoy's a bit of a challenge.  Alas, the horn sounded and we were off.  The course was a straight 1.2 miles down the river.  With such a course it seemed there was much less swimming over each other and hitting each other which was quite nice.  I put my head down and swam.  I felt like I was flying with the current helping me out!  There was a few spots of seaweed that got tangled on my arms but I just kept swimming and they fell off eventually.  Before I knew it I was at the exit ramp.  I saw many people walking so I thought I too would stand up and begin walking out of the water...but not so fast apparently these people were taller than me because I couldn't touch.  I kept swimming which was probably to my benefit as I was passing the walkers.

T1 - 3:47

Wetsuit 'strippers' were a huge success.  I layed down, put my feet up and a 'stripper' grabbed each leg and off with the westuit.  Had to be less than 5 seconds.  No time wasted in transition by wearing the wetsuit.  The rest of transition was pretty uneventful  Ran in, put on helmet and sunglasses, socks and shoes and oh yeah the race number belt - with number in back.  Unlike smaller races Ironman requires you wear a number on your back during the bike.  A race number belt makes this easy by allowing you to put it on for the bike and only twist it around for the run.  I ran out of transition and a few steps past the mount line before getting on the bike.  

THE BIKE - 56 miles - 2:47:53

An awesome ride.  I felt great the entire way.  I did not execute my nutrition plan exactly as I had planned.  I planned on a Gel around mile 10-12, a Bar around mile 30-35, and another gel around mile 50.  I got down 2 gels and about 1/2 (not even) of the bar.  I was too preoccupied with how much fun the course was.  I was able to drink 2 aerobottles full of water and almost an entire bottle of Heed - but should probably drink more.  The course was fast with some rolling hills.  If you are used to riding on very flat roads you may think that there were a couple of 'climbs' but nothing compared to Skyline Drive or even the Luray bike course.  The course was not completely closed to traffic but the lanes we were in were completely blocked off and volunteers and police at every intersection.  Not too a long ago a local man was in a fatal cycling collision with a motor vehicle while training on the course.  We road past a large white cross with flowers and I could only assume it was for him.  I shed some tears for him and my dad - may they ride on in the heavens together!  Most of the bike course actually took place in South Carolina and was quite pretty with only a stretch of not so smooth road.  Locals sat at the end of their long drive ways and cheered us on as we road by.  One local even had nothing better to do than to stand at the end of his drive way yelling some incoherent trash while holding a sign that said 'Get off the Road, Go Home'.  He wasn't too keen on the influx of athletes to his homeland, I can only hope no athlete gave him the time of day to render a reaction.  The moving water bottle hand-offs went as smooth as I could have possibly hoped for with plenty of time to fill my aerobottle before the drop zone.  I chose not to take any nutrition from the aid stations as I thought my plan was A-OK, I think next time I'll take 1/2 a banana or something.  I cruised along and was soon headed back in to Georgia and on my way back to transition.  My legs were starting to feel a bit tired but I had made it - no accidents, no flats, no issues and soon enough I'd be running.

T2 - 1:34

A rather uneventful T2.  I noticed no other bikes back at my rack or the racks around mine.  Nice, I thought just run your race and just run fast enough so no one catches you.  Well that was the plan at least.  I had previously figured myself capable of running a 1:50-1:55 13.1 - completely doable on a running day.  I changed my shoes, headed out of transition and onto the run course.

THE RUN - 13.1 Miles - 2:17:35

I started out with my legs feeling heavy but figured it would pass as they always feel a bit heavy at the beginning of the run.  The first mile seemed to take forever - I just wanted to pass an aid station have get some water.  I kept on trucking and at mile 2.5 took my first gel.  I was told there would be aid stations every mile - didn't seem to be quite every mile and I was disappointed.  Some spectators were familiar with DC Tri and gave me a good hollar as a passed by - that was a good lift me up for a bit.  I took another gel around mile 5.  My stomach started to turn, I started getting chills and thought I can't take anymore gels so I thought it would be a good idea to not take anymore gels and just take water, ice, and Ironman Perform at the aid stations.  Warning: Don't make nutritional decisions during the race - stick to the plan.  I saw a couple girl pass me during the first loop that were in my age group.  They were running great, let them go and concentrate on your race.  The 2nd loop didn't seem as bad but the decision the abort the gel intake cost me. I was much slower and got caught by another age grouper.  Ryan's parents and sister were along the run course to cheer us on which was very nice.  By the time I was on the course running the weather was hot and the sun had been out.  The run course was slightly shaded and during my 2nd loop some cloud cover offered some welcome relief.  Alas the finish chute was upon me.  I picked up the pace as much as I could and crossed the line with my arms up and celebratory fashion.  The young volunteers at the finish line seemed overwhelmed.  I stumpled a couple steps as my quads wanted nothing to do with support any amount of weight.  I got my finisher's medal and hat and headed on to find Ryan.  

POST-FINISH

We met up with his parents and said goodbye before picking up our morning bags and getting in line for pizza and other food.  No chocolate milk!?! You have got to be kidding me.  I would have really enjoyed a large bottle of chocolate milk at that point.  I slowly got down a slice of cheese pizza and 1/2 an orange as Ryan and I waited under the shelter of the food tent for Wyatt.  The skies had open up and a large storm was looming.  We heard word they might close the course for safety - what a bummer if you were almost done running and they closed the course - but they didn't!  We checked the results and got on our way to get out of the rain.

OVERALL THOUGHTS

Loved the experience of racing an official M-dot event.  Well run and the weather was almost perfect.  I realize now that I didn't train for the race I had hoped for.  My longest ride was 50 miles and not near the intensity I rode during the race.  This is what cost me on the run.  I need to get my cycling legs used to longer distances at race pace - or slow race pace down, but is that really an option.  I'm glad I now have my first 70.3 under my belt and learned some valuable lessons before tackling 140.6, because who know that might be in the works ;)  I finished 6th in my age group - 3 seconds behind 5th - the last podium place.  Very frustrating but I need to be smarter about my training on the bike and how hard I push my race pace as well as sticking to the nutrition plan.  Had I got down a couple more Gels during the run it could have been a different result.  I can't let that undermine the success I did have - a great swim, a great bike, smooth transitions and overall a good rookie 70.3!

Holli Finneren

BIB	AGE	STATE/COUNTRY	PROFESSION
2705	24	Lake Orion MI USA	Student

SWIM	BIKE	RUN	OVERALL	RANK	DIV.POS.
29:31	2:47:53	2:17:35	5:40:20	909	6

LEG	DISTANCE	PACE	RANK	DIV.POS.
TOTAL SWIM	1.2 mi. (29:31)	1:33/100m	1397	14
TOTAL BIKE	56 mi. (2:47:53)	20.01 mph	921	3
RUN SPLIT 1: 6.55 mi	6.55 mi (1:01:06)	9:19/mi
RUN SPLIT 2: 13.1 mi	6.55 mi (1:16:29)	11:40/mi
TOTAL RUN	13.1 mi (2:17:35)	10:30/mi	909	6
TRANSITION				TIME
T1: SWIM-TO-BIKE				3:47
T2: BIKE-TO-RUN				1:34

Breaking Barriers

“Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think." - Christopher Robin to Pooh

In order to achieve something we've never had we must be willing to do something we've never done.  I have been hitting new pace's in my races and targeting new distances in my long runs.  I have been improving in my speed work slightly week to week but last week I finished feeling like I knew that I was capable of more.  I had to remember that, yes, my legs and body are capable but I need to tell my mind that it's capable! 


Have you been breaking barriers in your training or in any other part of  your life?

Today was awesome, I destroyed barriers that my mind had set in front of me, both in the pool and on the track.  What a great feeling of confidence and accomplishment this gave me. Every new stride and every increase in a workout brings the Augusta 70.3 closer and closer to reality.  The anticipation is building and I am so excited to get tri season underway!  Break down new walls, set new PRs and hopefully place (win!) in my age group at a couple races. The schedule still needs to be completed for July and August, but I am confident that challenging, competitive, exciting races shall be added.


What race are you most looking forward to this season?

New wetsuit and a scary face!

Don't let your mind hold you back from pushing harder in your training.  Remember you are stronger than you seem!  Sometimes it takes another person running or swimming in the lane next to us to bring out out competitive edge and push the pace.  As my swim and run have been improving I really want to start improving my cycling - this is probably where my biggest mental block is.  I do not like riding into the wind, at all.  


Do you have any bike workouts or ideas to push yourself on the bike?

Train Harder, Train Smarter

Building distance and speed at the same time is a difficult task to manage.  Training your body to handle the distance of 26.2 or 70.3 is no small feat.  Managing your fuel(diet), training, personal life, and school/work life can get difficult.  Developing a plan is the first step to success.  I have had a plan week by week and month by month.  This plan and the "morning" routine of it has gotten a little stale - this is where train smarter comes into play.

I became so used to my usual morning run and swim before school.  Gradually I added intervals to the swim part and different distances to make it more exciting.  The run has been the same now for a little over a year.  This week I am going to change the Wednesday morning 3 mile run to a tempo run.  I used to do weekly fartleks during the college days - but those are as close as I've come to a tempo run.  It'll be a constant push, it will be uncomfortable, and it will probably hurt.  But when it's done I'll feel great and be better for it.

Do you include any specific training runs in your workouts or do you just run?

Training smarter is not just about adding miles so I can put them in the log and say I did it.  It's about adding quality workouts, in all 3 disciplines as well as taking proper rest so that I get the best out of every workout.  I had the privilege of listening to Karen Smyers (she's won six national titles, three world championships, and the Ironman) at the MultiSport Expo Today.  She addressed how Multi-sport is a lifestyle but you need balance in your life.  Whatever you are doing - be in the present, in the moment with it.  As athlete's who are constantly thinking about the next workout or race it's hard to enjoy the time we have away from training.  It is important to enjoy time with your family, friends, enjoying other hobbies.

All to often athlete's identify themselves by their sport, so what happens when you are injured, sick, or sidelined for any other reason?  A young woman was present at the 2 seminars I attended at the expo and she was also at the Psychology of Injury lecture I attended at Sport and Spinal PT a few weeks ago.  She was asking everyone to address the psychology of injury and what to do when sidelined for a x-amount of time and not being able to run.  She spoke about her chronic injury at the SSPT lecture so I knew today what was going on, and recognized her right away.  She's searching for an answer - a quick "do this" answer.  When trials and tribulations set you back use them to fuel your fire, listen to the professionals you choose to see - if they tell you to quit your sport fire them and find someone who will help you get back to your sport, and use them to work on your weaknesses both in sport and life.

Have you had any chronic injuries that have set you back?  How did you handle them?

Injuries happen when we don't have a plan.  Overtraining and undertraining happen when we don't have a plan.  So take care of your body and train harder, train smarter.

In excitement for this year's Augusta 70.3 - "Once you're on the course in any of these races, you're going to have the challenge of your lifetime".  I greet this challenge with open arms.

R&R is HaRd

It has always been so easy for me to tell others to take a day off or to take a day of active rest.  But to tell myself that it's ok to rest, not a chance!  Ever since college, on my "off day" I would go easy by just running 10 120's or doing the 300m shuttle run test.  Not quite an off day but a much shorter day than any other spent getting fit.  Now my off day's are either spent playing 80 minutes of soccer or doing a "light" 5.5 mile run - through the National Zoo ( basically a hill workout).

I must admit I've been getting better at scheduling in and allowing the R&R to happen in my training schedule.  I saw the benefits a few years ago during summer workouts in college and have been mimicking the same idea of building and peaking both in a micro-cycle and macro-cycle.  Now that I am training for 3 sports - swimming, cycling, and running I struggle with the idea of taking a complete day off.  I'll think well I'll just swim - that's impact free or I'll just ride easy because I haven't been on the bike in a couple days.  I am allowing myself to cross-train on Friday mornings - using the elliptical and to take Monday evening off to have a relaxing evening with friends after being in class from 9am to 7pm.

What do you do on your days off?  What's your favorite way to Cross-train?

Last weekend was my big R&R weekend that I had scheduled into my training plan.  Naturally I pushed myself extra hard for the 5 days leading up to Thursday - what would be my first complete day off in 2011.  By Tuesday evening I was exhausted I had to pack, finish a presentation, and complete an assignment - as well as do a speed workout and hit the gym.  I listened to my body and took Tuesday afternoon off - and typed a nice FATIGUE into my training log.  I was filled with exercise guilt at first but let it go as I knew I was doing the right thing for my body.  Wednesday's workouts were awesome.  I killed my speed workout and hit the pool hard on Wednesday morning!  It felt great to feel fresh and re-invigorated by just allowing myself that afternoon off.

The real challenge came as I was in New Orleans Wednesday evening through Sunday morning.  This was the scheduled R&R time.  The time between switching my training from a base program to more of a build program.  Thursday was busy - the first day of conference and plenty of walking to and from the Convention Center as well as down Bourbon St.   Friday morning I was aching more a good sweat, so naturally I hit up the gym for 60:00 solid minutes on the elliptical.  The hotel gym was packed - so luckily I was forced to use the elliptical.  Time off could have easily turned into a long run had a snagged a treadmill.  Saturday was once again busy and filled with walking all over downtown and exploring.

Do you schedule R&R to over vacations or do you workout through your vacation time?

Taking time off is a fine and precise line between allowing my body to rest and recover and keeping my insanity.  Yes, occasionally I need a mental and physical break from training but exercise is my release and my go to - my daily constant.  Without some form of daily workout my entire temperament can change!

Now that I am back into the swing of things and training hard I am so grateful for the time off!  I have been feeling great when I go to workout and I know my body needs the rest time to repair and become stronger.  Without rest all this training would just be making me more tired and weaker.  One of my most cherished and simple types of rest is my nightly sleep - 8.5 hrs/night!  What a good chance for your body to re-cooperate and be stronger than it was the day before!

Do you struggle to actually take time off?  How much sleep do you get at night?


Why would you ever expect a hard workout to feel easy?  You must be willing to do something you've never done to achieve something you've never had. 

The 2010 Nation's Triathlon: Part 2

Day 4

Race Day Finally! Morning came early at about 5:00!  I ate my usual obnoxious amount of Special K Red Berries and added my rain jacket to the needed equipment for the day.  It was pouring rain!  Ryan and I set out per our plan to walk to the transition area.  We got maybe ¼ the mile into our walk and decided it would just be better to hail a cab.  2 young women in a minivan cab were nice enough to have the cab pullover and let us join them.  By the time we got to the transition area it was already pretty crazy.  I set up my area – realizing I forgot a trash bag to keep my bike shoes and running shoes and socks dry.  Oh well, I guess I’d be soaking wet anyways.  I got my ties topped off with air, made sure both water bottles were full and was out of transition by 7.  We all stood for the National Anthem before the elites started off the race, only another 2.5 hours or so until my swim wave time!  24 and younger females – the very last wave to start the race.  I cheered on my brother through T1 before heading over to start corralling ourselves toward the water.  The excitement and vibe come from everyone was great.  The sun was coming out it was looking to be a nice day and the final swim wave was getting ready to go!

THE SWIM

The swim was the longest and most crowded swim I had ever been a part of.  I knew I wouldn’t be one of the fasted swimmers so I started in the 2^nd row of people, I don’t think I’ll do that ever again.  When everyone in front of us turned horizontal to start they kicked us like wow!  My swim was going very well until about 1100m in when I started following feet in front of me a little off course.  Luckily I caught this and didn’t get to far wide of the course!  1500m didn’t seem to hard and I was able to run out of the of water and into T1 – passing some people on my way.  I finished in the middle of the swim pack with a time of 33:52.

T1

Transition went well.  I dumped my baby powder on my feet and pulled on my socks and shoes before securing my helmet and loading my pockets with PowerGel.  I ran through transition in my bike shoes until the mount line.  I am not yet cool enough to have the bike shoes already attached to the bike – seems disastrous to me, I’d rather not fall over during the first mile of the ride trying to put my feet in my shoes.  I was in and out of T1 in 4:20.      

THE BIKE

The bike was great.  I loved every second of it!  I felt strong, I was passing people and gaining energy as it went on.  I had a plan to take a PowerGel at the beginning of the bike and about 17 miles into the bike.  Well that plan became more of a guessing game since there were no mile markers on the course and at the time I didn’t have a computer on my bike.  I took the 2^nd gel a little early but it didn’t hurt and I could always get more during T2 or at aide stations on the run.  The Nation’s Tri has already said they will have some kind of mile marker signs up for this years race!  I was on and off the bike in 1:19:13.    

   

T2

Transition once again went well.  I re-racked my bike, re-stocked my PowerGel supply and changed out my shoes before getting on the course.  T2 was pretty bare by the time I had gotten there, being in the last wave has it's pro's and con's such as not a whole lot of people around you and in your way in the transition area but there were also people lining up and coming into the transition area to get there equipment as they had finished the race and were trying to pack up.  I didn't have an issue with these people - only mentally knowing they were completely done and I was just starting 10k!  I was in and out of T2 in 2:29.

THE RUN

I started the running course out with a big grin on my face – I still felt strong and I knew I was going to be able to do this!  The course was a nice run past the Washington Monument and then around Hains Point.  Aide stations were at every mile with water and Powerade which was great.  I took one water to dump over myself and then either water or Powerade to drink.  I had one more gel 3 miles into the run.  I think I would have benefitted from the gel more had I taken it at mile 1 or 2.  I was very familiar with the course which helped me.  As I was coming around Jefferson Monument more and more supporters were gathered cheering on the finishers.  I started to see and hear my classmates cheering for me and got a nice kick of energy to sprint into the finish line!  It was great being greeted by classmates and given my medal by them at the finish!  I was out and back on the run in  53:18.     

FINISH

The finish line festival was pretty fun.  Music, massages, food, awards, instant results.  We hung out for a long while before gathering out things and walking back home.   My finals results were as follows:

TOTAL TIME: 2:53:10

Division Place: 28th ( F 24-)

My Brother and I after The Nation's Tri 2010

I can’t wait until Sept. 11, 2011 for The Nation’s Triathlon again!  Last year was my first Olympic Distance Race but I’ll get a few more under my belt before this year’s race for preparation.  The atmosphere was awesome and the race was spectacularly organized.  This is definitely a must do triathlon at least once in your life!