Health Benefits in stark reality

In 2014, I had been the dean of a college of business for 6 years.  I had loved many aspects of the job.  It is quite satisfying to see students excel and succeed in their careers.  It gave me a great deal of pleasure and self-actualization to experience their joys and pride upon graduation and being hired.

However, as this article indicates, being in the middle is quite stressful.  Middle Manager Stress is Highest  I was feeling this stress in many ways.  Despite having begun doing triathlons in 2010 and training pretty regularly and hard during that time period, I was feeling the effects of stress.  I was quite unhappy by 2014 and my blood pressure was elevated.  I had gained weight and was not sleeping well at all.  In general, I felt as though I was not doing much good for anyone and that my future was pretty grim.  By the time I stepped down from my position in the summer of 2014, my blood pressure was at 135/93.  This was the highest of my life.  Even pregnant my blood pressure was never more that 120/72.  I'd enjoyed low blood pressure for my whole life but now I was in trouble and I felt it. My stamina was affected and my power readings on the bike fluctuated with the level of stress I felt.  In general, I was not doing well.


Since I knew I would be in transition for awhile after stepping down, I decided to bump up my training.  I felt more like crawling into bed with the covers over me for a decade but instead went to do more training.  Eventually I made the significant decision to attempt Ironman Louisville Oct 11, 2015.

That decision meant a lot more training over the coming year, but I was pretty sure a new job would not be available until summer 2015 so I dove in.

I won't go through my training plan in detail, that's not the point.  Overall I did a periodized plan, that I developed and checked with my coach that ended with several weeks of 20 hours per week of training.  During this time I was doing professional consulting part-time, so my time was flexible and allowed me to do this training.

I did do many other training races along the way including ITU, Muncie, Haines City, Chicago Triple, Titanium, as well as some running races for training.

I recently took a health exam to purchase long term disability coverage.  The nurse came and weighed me, took my pulse and blood pressure and did a questionnaire.

Here are the results:

2014
BP  135/93
HR 72
Weight 182

2015
BP 108/66
HR 66
Weight 164

I did not try to lose weight or worry excessively about these health problems, I focused on my training results and getting myself ready for the race.  The weight began to come off spontaneously.  Frankly I was astounded about these results when she took them.  I had no idea my weight was that low or that my BP had dropped so much.  I did know I felt better...I felt 30 years younger.  I did know I was happier, had a much more positive outlook despite looming issues that could stress anyone: moving, change in income, sale of a house, Ironman race, book deadline, lots of demands on my time for various issues.  Apparently the training is a great buffer to the physical effects of stress.

Yes I know it's been written about and proven, but when you experience it personally it is a tremendous gift.  I hope that as a USAT coach, I can give that same gift to other women who are interested in reversing the sign of aging.

Join me by leaving a comment about your experience or ask me to help you with a training plan.  Beginners are encouraged!

IM Louisville Race Report

PROLOGUE

I grew up here.  Louisville will always be home to me.  The river, the bridges, the landmarks...they all bring back memories, some wonderful, some sad and some that make me grateful for having grown up here.  I love Kentucky anytime of year.  The weather is variable enough that you get all seasons but it's gorgeous a lot and the scenery is always beautiful.   The hills and the trees, the birds and the fields of wildflowers and corn and tobacco, the horse farms and the cattle.  It just smells wonderful.  That's what struck me as I exited the car on October 5 in Bardstown as I prepared to do something epic for me:   attempt to realize a 35 year old dream of becoming and Ironman.  

This is that story of one perfect day.  If you want to hear about the epic end and skip all the rest, scroll down to THE LAST DROP. 

Strangely, unlike any other race, I was not nervous.  I never got overly anxious, but I did get quiet  two days before.  My coach observed that I was dealing with some race jitters because I was uncharacteristically quiet.  Yes, I agreed, but inside I did not have butterflies, nor was I having difficulty sleeping as I have often experienced with other races.  I had decided to allow myself the freedom to enjoy the day, to handle it like a practitioner rather than a novice and to follow the path I was on with no expectations.  I certainly wanted to do well.  I had hopes for 15 hours, but I knew that would depend on race conditions over which I had no control.  So I just put it out there to the universe that I wanted to get to the end.  

I can comment later on the pre-race activities and meetings racers etc, but maybe later.  For now, this is the story about the idea that I had at 23, after dating a guy who did the Kona IM race and thinking, "I'd like to do that someday,"  Not many women were doing extraordinary sports in those days. For example,  I was advised to stop competing in Tae Kwon Do by my bosses at P&G because it was unfitting for a woman and dangerous. I didn't quit. I was pretty fit then and probably could have done an IM, but there wasn't much encouragement or support for women who were "sporty" back in the 80s.  

 I had no idea that so much would happen to make that dream nearly fade completely.  

Fast forward through death of my brother, back injury at work, chronic fatigue, childbirth, difficult financial situations, career change, two major moves across the states, divorce, bankruptcy, another chronic illness, another major move and new stressful job, job layoff, weight gain, college for my daughter...You might agree that letting go of that dream would seem wise.  It was pretty much shelved by age 52.  

But something magical happened that year.  I saw a sign that said "you train, you triumph" advertising the AIDS Foundation of Chicago  AFC and their new triathlon training program.  With the help of Coach Chris Navin and Coach Scott Hutmacher, in 2010, I completed my first outdoor triathlon, Olympic distance, in 4:52.  Didn't indicate any talent for doing much more and while it was a real accomplishment I became curious about what more I might be able to do.  So I trained more and did that race the following year and a few more.

ABOUT IMLOU

By 2013 I had done many sprints, Olympic and multiple half iron man races.  In 2014, I started to consider the minute possibility of pursuing a full IM but kept to half IM races that year.  By the end of that year, I signed up for IMLOU.  

IMLOU is a unique race in the IM world.  For 2015, they moved the race to October to try to reduce the heat issues (and get more racers) but that created a new issue; 7:30 AM sunrise.  This meant that racers would only have until midnight or 16:30 to complete the race.  In addition, IMLOU has a timed start rather than a wave start.  This means that you may get in the water anytime between 7:30 AM and 8:40 AM.  That means that you could end up with less than 16 hours to do this race.  For first timers, this is a real deficit and puts a lot of pressure on less able athletes, like me, to get across the finish line in time.  

I signed up and agreed to these conditions.  I sort of figured that I would train and get myself there by doing the training.

GETTING THERE

This year was one of the wettest coldest summers in Chicago in history.  That meant that a lot of my training races and training rides and open water swims were very wet and cold.   It meant that several races were abbreviated making my plan for longer distances aborted.  I had a hard time getting all the training done but I worked it in and did three 100 mile bike rides, one completely alone on the Monon.   My runs were shorter, track training and other runs but nothing over 13 miles and I certainly made no progress on speed.

So I drove to the course that morning at 4 AM, knowing that I did what I could and would do so again that day.  I found a parking spot and walked to transition, actually the line to transition, because I arrived before 5:15 when it would open.  I had prepared everything a week in advance, walked myself through the course and how I would handle things (nutrition, hydration, clothes etc) many times.  I was mentally ready for this.  I placed my water bottles (full of smart water, plus one with Skraitch plus Ucan mixed) on the bike, checked tire pressure, borrowed a pump from someone and pumped up the pressure to 125psi.  (a side note: this timed entry on the swim had everyone on edge that morning.  There was a lot less camaraderie that morning than usual and when asked for a loan of a bike pump, one women just looked at me with the most pained expression.  I let her off the hook by asking if she needed to get to the swim start and she gratefully said yes and took off.  I got the loan from another guy who was a total gentleman about it even though he was reluctant and not completely gracious. ...it's hard when you have no Sherpa with you.)  

I left transition by 5:30 and walked to the swim start where I looked for Masumi Yonemata who was body marking and had her mark my number 1348 and the symbol for tree in Japanese.  The reason for this is that Johnson, my brother who died in 1986, called me Tree and has been the impetus for my getting into triathlons and keeping his memory has been part of my triathlon experience.  She wrote the symbol nearly on the inside of my right arm and on my left calf below my age.  That was really fortunate because later,  during the swim, when I feel particularly close to him, I saw that symbol with every breath.  

THE GREAT LAWN
 (IM VILLAGE LOCATION)

I headed to a spot in line which was a long walk, but I realized I was pretty close to the front once we were all walking to the start.  I had my bikini on because it's easier to take off quickly in transition and with a wetsuit it doesn't much matter, so I kept my jeans, tshirt and tennis shoes on for warmth along with two jackets and a space blanket, plus water and nutrition for the wait.  It seemed like a very short wait before I was trying to get into my wetsuit while walking forward!  I got my dry clothes stashed and in the interim, met a young woman doing her first from Dallas.  She was sitting with her husband (newly weds) vibrating like a leaf from nerves.  She confessed that she felt very under trained and was worried.  I observed that she was using a lot of energy with her shaking and that she had done all she could so today was just execution.  I encouraged her to enjoy the day and let it unfold.  I think it helped because she stopped bouncing and seemed calmer.  I hope she did well.  I saw her husband later on the run and he said she was just in front of me.  I never saw her so I expect she finished.  

As I walked towards the swim start, I saw Ovetta Sampson, a multiple IM finisher who gave me a hug and encouragement and Nic Ruley ( another multiple IM finisher and fellow AFC athlete from 2010), officiating, who made me laugh, told me he loved me and gave me a big hug and kiss before running off to do his job.

SWIM START 7:40 AM  1;22
I hopped into the water without really thinking about it and after the initial shock at being in the water so quick (7:40) I started swimming.  Two strokes with mild panic reaction but after that I was totally having fun.  It was a bit more of a washing machine than I expected with the start but really it was not a problem and I never had the feeling of suffocation or high heart rate from other starts.  It was so cool to be swimming in the Ohio once again and to watch the shore go by and see the fog at the surface.  It was a feeling of being exactly where I wanted to be.  I got shoved around a bit by some of the later entries who were faster and hit the sand bar and actually walked for about 50 feet on the sand bar before heading to the turn buoy.  I got around it and hoped for some current but honestly I never felt it.  I swam out towards the center of the river to catch some current and I think I did get some but it was hard to tell.  At one point the fog made spotting tough and I mistook a kayaker in orange for the buoy and headed toward it, ending up 100 yds off course.  I turned back and headed for the swim out, feeling annoyed but not upset.  Too soon the swim was over and I got out at 1:21, officially 1:22 due to the run to the mat.  That was a PR for my best IM swim time ever.  I must have caught some current!  I remembered to hit my garmin lap button to switch to transition (total win!)

TRANSITION 1 

I unzipped my wetsuit and got a stripper to help me grabbed everything and picked up my bike gear bag and headed to the tent.  It was crowded in there; standing room only.  I found one chair and sat in it to change.  I got my bra on ( the one with the front zip that makes getting a sport bra onto a wet body really easy) and my 2XU onsie and my shoes on.   (I don't wear socks)  Put on my new sunglasses and got my bike jacket and gloves on.  Unfortunately, I can't use cream sunscreen so I had to bring my spray on stuff and stepped outside the tent to apply it, having to remove my jacket again to do so.  I got to my bike, put on my helmet and headed out.  Forgot the hit the Garmin lap button until like mile 2 (fail!) so I had to remember to add it back all day.

BIKE LEG 8:22

I headed out on the bike and let myself put on as much speed as I could without elevating my HR.  I was doing 17 mph on the first flat section. The hills slowed me a lot.  My climbing is weak so I was slowing to anywhere from 3 to 12 mph on every up hill.  I had planned for minimum 14 mph on the bike and I was doing closer to 15 on the first section and feeling really excited about that but I couldn't maintain it on the rolling hills.  There's an out and back on 1694 (sweet gum road according to Unca Bob who grew up there) that has two big hills.  Major hills that are long and steep.  The younger men who are strong and anxious to be fast were screaming "LEFT!!!" as they flashed by doing close to 50 mph.  I managed to use the speed and got up to 35 mph going down but up was tough.  I think I was doing 3 mph on the biggest hill up.  This dropped my speed average to 14.5 right away.  I got back out and into the loop pretty well with a couple rolling hills, but the turn into the loop brought new big hills and tough climbs.  My speed dropped to 14.3 then 14.2, then 14.1...I was dismayed at the declines but kept going.  On the back side of the loop there is a brief respite from the hills through La Grange.  I was doing 17-22 mph through there but the turn brought more hills and a couple of steep climbs. I had to walk up the Sligo hill for a short way, it caught me by surprise.  I rode up it on the second loop.  More speed bled away and I was doing an avg of 13.9 mph. Back to US 42 (river road) the head winds kicked in and getting to the turn for loop two was a challenge.  I had been hydrating well but not eating enough.  I find it really tough to eat on hills.  It slows you down to fool with packets etc and I was reluctant to sacrifice my speed, but without flats I had to make the choice. By mile 66, where the special needs bags where, I was a bit dizzy and knew I hadn't had enough nutrition.  I had put peanut butter and jelly on GF bread, snickers, fritos and a coke (plus an extra CO2 that I retrieved) in my special needs bag.  I stopped an ate the sandwich, some fritos, got someone to open the coke for me ( it was Mexican coke with real sugar and no twist off cap) and one tiny snickers bar down me, hit the porta potty and headed out.  I burped peanut butter for about 10 miles but clearly the food rejuvenated me because I had the energy I needed for that second loop and the long slow ride back to transition.  The bike elevation profile on the IM LOU web page seems to indicate that the trip from mile 90 on is all downhill.  IT IS NOT ALL DOWNHILL.  Boy was that a lie.  That was one long tough ride back.  My right foot was screaming in pain and my left hamstring was threatening to clench off and on.  I was watching the time the whole way back worrying that I was going to miss the cut off.  At the course talk the announcer had said on Thursday that the cut off was 5:30.  I did not know he was mistaken.  At 5 PM I calculated that I'd be lucky to get in by 5:30.  I pushed myself and tried to get more speed but I was very worn down, left leg cramped off and on...I did as much and went as hard as I could.  I had DNFd at the bike in Honu and did not want to relive that.  I had carried my phone because I wanted my parents to track me so I grabbed it and stuck it into my jacket as I cruised to the dismount.  I arrived at the bike dismount at 5:45 feeling let down and expecting to be told I was done.  Instead I was greeted by happy volunteers and when I asked they said I had 45 mins!  I remembered to hit my Garmin lap button (yay!) and ran down the chute to hand off my bike and get my run gear bag.

TRANSITION 2

I want to say thank you to that lovely young woman volunteer who helped me get into my clothes, put water into my bottle, got a band aid and alcohol and put it on my little toe on my right foot (boy it was very tender, nearly jumped through the roof when she touched it.)  This poor woman actually had to help me pull up my compression pants because I could not use my arms.  I got my sunscreen on and grabbed some sport beans and headed out.  I knew right away there would not immediately be any running going on.  I saw Ovetta again at the run out, got a big hug and encouragement and took off.  I had six hours to do 26.2 miles and the big question in my mind was, can I get 4.5 mph out of this body?  I hit my last Garmin lap button and headed out to try.

RUN LEG 6:33

I met a guy who was in the same condition, unable to run, and we walked and talked for awhile but he clearly didn't like my use of profanity and dropped off at an aid station about mile 3.  He became very quiet after I used the word Shit when I dropped my nutrition. I'm not one to censor myself for anyone much so I mentally wished him luck and trudged on.  I tried to run at mile three but even running I was not getting more than 14 min miles and I could feel both hamstrings and quads tensing and releasing and clenching as I ran.  I figured I'd do what I could and keep moving forward.  

Just a shameless plug for my favorite nutrition: HUMA gel.  I also use Base Salt on the run.  The gel, when I could get it down, really seemed to help me to run.  The cramping would subside and I could do a .25 mile but it would come back.  Lesson: use more Huma on the bike.  I don't like gels alot on the bike because sticky ride.  However, the combination of glucose and chia seed fat seems to help my body to function.  The salt also helped but nothing would keep me going for more than a half mile or so before cramps would start to stiffen my legs and threaten to stop me completely.  I tried repeatedly to run and get those 2 miles into m the 6 hours I had but my body wasn't participating with the idea that I had to go more than 4 mph that day. 

THE LAST DROP

This is the part of the day that was really the most memorable.   I saw my parents at mile 4 and again at mile 7 when I came back from the turnaround.  I gave them a hug, they took my photo and my dad said "are you going to finish?" with a worried look.  I said yes.  I knew they were leaving at that point because I had told them I didn't want them to stay late waiting for me and get too tired out.  They are both about 80 and I worried it was too much for them.  

By mile 10, I pretty much knew I wasn't going to make it to the finish by midnight.  I considered quitting once or twice but not very seriously.  Coach Chris Navin told me "if you know you're not going to make it, keep going.  No matter when you arrive, I'll be at the finish waiting for you."  I heard his voice in my head and after 6 years of following his instructions and 35 years of waiting for this chance I was not going to just cede this race.  I was going to go as long as I was allowed on the course.  

KEEP MOVING!

At mile  13 I was on the verge of tears, knowing for sure that I was going to fail to finish and DNF.     Not because I'd done all that work but because I just was going to miss it.  At special needs I asked for my bag, got my new armwarmers and my jacket and left the rest.  I didn't need food I needed speed. The volunteer asked me how much I was hurting.  I began to cry.  He told me that 2 years ago he was vomiting on the course and barely able to move and made the finish with 7 seconds to spare...."Keep moving!" I walked as fast as my legs would carry me.  I could feel the blisters on the balls of my feet and one on my right big toe.  At mile 14 I met a guy walking at 13.5 min pace but couldn't keep up.  He encouraged me but was soon off in the distance.  I made the turn around before 11 PM  cutoff and it was very lonely out there.  There were two people who passed me but plenty behind me.  I got to mile 20 and it got even quieter.  I didn't realize it but they were emptying the course behind me.  Everyone on the course behind me was picked up and on the van.  I was intercepted by a van driver at mile 20.5 and asked if I wanted a ride to the finish.  I said no. He asked how I was, I said I was fine I just wanted to finish.  He said okay.  I kept walking.  I saw volunteers who had like six cups of water and asked for water.  They cheered for me and told me to keep going.   I kept going.  Another van came by asked me the same series of questions at mile 21 and again they allowed me to stay on the course.  I met another volunteer, TR, who walked with me for a block and told me I was awesome and said "keep going!"   At mile 22 Chris Navin and Shelley Sarson came out of nowhere to capture me in hugs and encouragement.  "keep going!"  I kept going.  

At mile 23 another van came by, asked the same series of questions and allowed me to continue.  At that point I picked up a police escort who followed me all the way to the turn into the finish.  So with a police car following me I pretty much knew I was the last lone racer on the course.  I knew all the policemen at the corners were waiting for me to go by so they could go home.  I tried to thank them all but I was not feeling like talking much towards the end.  I wrote a thank you to the Louisville Courier Journal today to all the policemen for their patience with my slow progress.  

At mile 25.7, Masumi met me and told me she was proud of me, gave me a hug, walked with me to the chute and kept me going.  We talked a bit and I confessed that I had tried to my best to run...I felt like I had somehow not given my all to get there..I wasn't crawling, I was upright and coherent but very tired.  I asked myself if I could have done more and gotten that extra bit of speed, knowing full well that my body had been my governor on speed all night.  While still moving, I realized later that I was a bit worse off than I had recognized physically..the endorphins were keeping me upright.  

As we walked, people who had long ago finished shouted their support and encouragement and told me I was awesome and to "keep moving!"  

When I got to the finish chute Masumi gave me a push to the right of the garbage truck parked in the entrance and I managed to run across the finish.  With about 20 people shouting and cheering, I made my final  steps.  The guys  at the finish, apparently asked to wait for me by Masumi, were there congratulating me.  I was crying and saying I was glad I did it but just not fast enough.  They both said, "you are an ironman!!!"  and gave me a medal, a tshirt and a finisher cap which I was astonished to receive.  It made me so happy to have completed that distance, to have accomplished that long held and almost abandoned dream.  I am always surprised when I'm not alone...I have had to do so much completely by myself with little help, that having so many people encouraging me and happy for me is an overwhelming expression of love.  I can hardly accept it, feeling unworthy of it all.  

So at 12:33 AM, I completed 140.6 miles and stepped into a future where I think of myself in a very different way.  I realize I have some extremely good friends and that I can make my future on some very impossible sounding goals and reach them.  Because friends.

GRATITUDE

Thank you to Coach Chris Navin for being there from the beginning and especially that night after being sick and crashing from your own race.  You got up and made good on that promise and I would not have blamed you if you had not been there.  But you are my hero for being there and helping me gather my stuff at 1 AM when everyone was gone and the course was empty.  I don't know if I could have gotten myself home without your help.  And Shelley, for your help and encouragement.  You said what I needed to hear at mile 22.  (stop the negative talking and just go!) Thank you.  And Masumi, how can I ever thank you for being part of my IM trek?  

EPILOGUE

For two days I told myself it was okay that I finished and that's all that counts but in the back of my mind I was thinking "I finished at 12:33 AM, that's 17 hours and 3 mins so really I didn't even make it in by the official time.'  That truly disappointed me.  Until, Bo Lackey, someone from the FB IMLOU pages I only know from there, sent me a PM.  He said "what time did you start your swim?"  I said "7:40"  He said "then you finished in 16:53, and you are an ironman."  I started crying.  I had not realized just how important it was to me to have finished within the normal official 17 hours.  But it was.  It was very important.  That note changed my whole attitude about my finish.  I made it special and shiny and great.  Thank you Bo.  

Today my dad told me he had been pretty sure I would not be able to do it. He had seen me at NOLA and IM Haines city 70.3 races and he told me I looked so spent at the end of those races he wasn't sure I could handle it.  He said "you must've trained a hell of a lot this summer!!" 

I told my daughter the story of the finish.  Her response was "That's even better than a winning finish, mom.  What a great story!  To be the absolute last person and have all that just for you...you were really special out there.  You did a great job!"  

I don't think I've ever been prouder of what could be called a failure, but to hear my daughter so proud of me, was worth every step and every minute after midnight it took to arrive.  

I am so lucky.  I am an ironman.  

I am an Ironman (sorta)

Well, I finished.  I got a medal.  I'm tired and happy, but my plan to do one and done is now changed.  I guess I'm destined to do these races more than just once.

My official results are posted below.  There were 39 women in my age group.  The winner came in at 11:39:31.  The last official winner came in at 16:17.  Five did not finish (DNF)

I arrived at the finish line as the last racer allowed to complete the course at 17:03.  This race, is the only Ironman race in the country with only 16:30 for the official completion time so I was over a half hour after the official completion time and officially I received a DNF on my record.  That is disappointing to me but I can say I did the distance and my friends have all rallied around me and procalimed me an ironman.  I love them all and I'll accept their proclamation.  But I'm a perfectionist and this was less than perfect so I'll still be striving for that real finish in my future.

In fact, the officials were still there when I arrived and gave me a medal, a finisher cap and a finisher shirt and proclaimed me an ironman because I had finished the 140.6 miles that day.  I cried at the finish.  I wanted to just give up several times and there were people all day who crashed, or missed cutoffs or pulled from the race.  It would have been simple to just flag down one of the three vans that came by around midnight and ask for a ride to the finish because I knew I'd have a DNF much earlier than midnight.  I could see that my body was not going to let me run fast enough to get that last two miles in time.  I considered it a couple of times but not seriously.  I wanted this.  I wanted it a great deal.

So while everyone around me says I'm an Ironman...I'm saying I'm and Ironman*
I guess I have to do another one.  This is sort of like my first half ironman.  I DNFd that race too but was not allowed to finish.  That was heartbreaking but went back that year and did a second one and qualified for the world championships that year so I did a third one and completed it too!

I'm very proud of this accomplishment.  The official result does not tell the story.  My next blog will be the whole story of the day.

I'm grateful that I have the means, the time and the support for doing something like this.  While it is a very tough challenge, it is a luxury to be able to do this sort of thing.  I'm also grateful for all the support I received from friends, strangers and volunteers and officials on the course.  I meant a great deal to have them shouting encouragement to me as I finished a race for which we all knew I'd have no official finish result.  They understood why I did it.  That made a difference to me.

SWIM DETAILS | Division Rank: 22

SPLIT NAME	DISTANCE	SPLIT TIME	RACE TIME	PACE	DIVISION RANK	GENDER RANK	OVERALL RANK
Total	2.4 mi	1:21:48	1:21:48	2:07/100m	22	464	1748

BIKE DETAILS | Division Rank: 35

SPLIT NAME	DISTANCE	SPLIT TIME	RACE TIME	PACE	DIVISION RANK	GENDER RANK	OVERALL RANK
22 mi	22 mi	1:32:00	3:09:03	14.35 mi/h
39 mi	17 mi	1:13:27	4:22:30	13.89 mi/h
60 mi	21 mi	1:28:21	5:50:51	14.26 mi/h
69 mi	9 mi	1:01:38	6:52:29	8.76 mi/h
90 mi	21 mi	1:29:06	8:21:35	14.14 mi/h
112 mi	22 mi	1:38:25	10:00:00	13.41 mi/h
Total	112 mi	8:22:57	10:00:00	13.36 mi/h	35	711	2404

RUN DETAILS

SPLIT NAME	DISTANCE	SPLIT TIME	RACE TIME	PACE	DIVISION RANK	GENDER RANK	OVERALL RANK
1 mi	1 mi	16:55	10:30:06	16:55/mi
7.3 mi	6.3 mi	1:32:55	12:03:01	14:44/mi
13.9 mi	6.6 mi	1:37:45	13:40:46	14:48/mi
20.1 mi	6.2 mi	1:29:40	15:10:26	14:27/mi
26.2 mi	6.1 mi	--:--	--:--	--/mi
Total	26.2 mi	--:--	--:--	--/mi	--	--	--

Transition Details

T1: Swim-to-bike	15:15
T2: Bike-to-run	13:11

ITU SPRINT RACE REPORT 2015

I didn't qualify for the ITU championship this year but just a few weeks ago I won a quiz and the prize was a free entry to the race and a kit from Jabra as well as a new Jabra ear piece.  I was pretty excited to learn that I could race in ITU although it was smack in the middle of my ironman training and final peak week before taper.  I figured I'd use it for practice and see how my fitness level was and enjoy the day.  I know the bike course and I really enjoy that lower wacker ride.  I've posted some of my fastest rides on that path.  I was looking forward to it...until the weather report.

This week the weather has predicted serious storms all week for Saturday.  Usually the storms tend to come later than the predictions than earlier (in my experience with sailing) but this storm was not usual.  It began to look cloudy on Thursday and Thursday night there were storms but it cleared a bit on Friday, only to come back with a vengeance on Friday evening.  The race directors adapted to these pretty well but it played a bit of havoc with check in and packet pick ups for a few folks.  I managed to get my packet first thing friday but missed the course talk completely as I had made plans to have lunch at Arlington Race track with a large group where I could network with some interesting connections and that evening I was scheduled for an evening with a CSO board member and friend for the concert at Millenium Park and afterwards a buffet.  She called me on Friday morning to tell me that we would be sitting at Maestro Ricardo Muti's table that night so I was particularly worried about getting back to Chicago in time.  I was also watching the weather.  She had also said that the party would go on, rain or shine.  So Friday was a very complicated and busy day, beginning with a networking breakfast listening to Steve Pemberton.  His story was compelling and very inspriring.  I hope to read his book soon.

The lunch at Arlington was nice and I got a ride home with a friend and arrived at 5:30 on the dot in time to walk over to the concert with my friend.  It was raining a bit but soon became a downpour and the concert was uncertain.  We hung out in the board member tent for an hour and listened to the rain and stood in puddles.  We went over the the pavillion at 6:30 hoping to hear the concert.  I was surprised at all the people who were willing to stand in the rain to hear the orchestra for free.  I was with the board so had dry seats but felt really bad for those folks in the lawn.  As it was the rain was a torrent but the particular Mahler piece went really well with the rain and seemed to have been composed just for that evening.  It was a lovely evening.  Afterwards we had dinner at Muti's table but in my opinion he was rather rude about the music chosen for the dinner; a small quintet of young men to which he objected fairly strenuously to his assistant at the table.  I did not get the chance to speak with him as he as across from me but met a lovely man and chatted about many things all evening.  I left about 9:30, still needing to get my transition bag ready for the race the next day.

I have to say I feel a little like a pro at this these days.  I was mildly concerned I might forget something but managed to get the race numbers affixed, my chip on, my clothes prepared, my nutition ready, breakfast and coffee set up for early morning and all my gear packed in plastic bags and sorted.  I had put an extra jacket on my pack for the morning but decided I did not need it (I had a light jacket on).  This was my only error of the day.  In the future I will make room for that extra jacket.

It was not really supposed to rain today according to the weather report I saw but it was misting most of the morning.  It was cold and I wished several times for that jacket back home.  Transition opened at 3:30 and closed at 6:20, but I was in and out very quickly.  I saw Seph and Sally and then Coach Allen, then Megan and Marni joined us and we all walked up to Buckingham fountain together.   We found a nice "real" bathroom and the gear check area eventually.  It was still cold and I opted to keep my flipflops and my jacket.  I figured I'd ditch the flipflops (hated to do it as I've had these since my first championship race in Dallas) but really didn't want to ditch the jacket.  Normally I stick a space blanket into my bag for pre-swim warmth but I forgot that too.  I decided I'd tuck the jacket into my wetsuit and just swim it to transition with me.

We had a long wait with winds and rain and iffy conditions for over an hour.  Apparently the bouys for the olympic distance short swim north and turn could not be placed because of a rip current that kept carrying them off.  Eventually they decided to shorten the swim portion of the Olympic distance to the sprint distance, but that was 40 minutes late.  While we waited I got more and more cold and I had not grabbed any water or nutrition so I was worrying about my hydration and energy levels.  I told Allan I was cold and he suggested a warm up run.  Best decision ever.  I ran down the path with him and back feeling very strong and warmed up well.  I knew I'd have a good race feeling that strong.

They had predicted the water temps at 60 so I was a bit worried that I'd start out cold and have panic issues yet again.  However, we have swum in such cold temps this year that when I jumped in I was really happy...the water was nice.  I don't think it was 60.  Allan and I guessed it at 68-70 after the race.  I hit the start button on my garmin for the auto multisport and for the first time remembered to hit lap instead of stop for each leg.  I swam a good race this morning.  I was confident and even when it got choppy I felt completely in control.  I passed many people, swam around a few in my way and managed at 17 min swim.  I was happy with that.

Bonus:  Jamie Jacobson was my swim out puller and I got to say hi and thank you to her.  So cool to see your friends.  I hit the lap button and headed to transition.  It's a 800 yd run to the transition area so it was pretty long.  I was surprised and pleased that I was able to run the whole distance, even up the hill.  Had a slight problem finding my bike but got my shoes, helmet and sunglasses on and hit the exit.  I took the first quarter mile easy to get hydration and to settle my HR a bit.  After the turn I hit the gas and pushed it up to 15 mph and took myself to the first turn onto lower wacker.  I then pushed the speed higher and let myself work at 17 mph eventually using the inclines and the course to get to 20 and 22 mph a few times.  I was happy with my ride.  It was a smooth and fun ride, I did the hills  at 10-12 mph, faster than the last time because I anticipated them and managed to keep my speed up even though there are slow and caution signs for the turns leading to the hills.  There was a bit of headwind on the return on the bus route but I was still doing faster speeds than normal.
I was using water, skratch plus ucann and a bottle of water and Base Aminos.  I felt the aminos kick in so used them more than the skratch.  I think that helped my run later.   I got into transition and switched to my running gear quickly, grabbing my sport beans and my empty water bottle.  (I had planned to fill it on the first aid statrion the night before because this bottle tends to leak in my bag.)  

Here's the biggest improvement for me all year:  I managed to do 12 min pace or just under for the whole run.  Normally I have to walk and let my legs recover from the ride.  They always feel heavy and sluggish and painful.  Also I've had feet issues with cramping toes and numbness.  I switched shoes recently to Atras and these shoes have changed my life.  They are so comfortable and no blisters.  I feel energized by this.  My legs are also doing much better these days.  I get off the bike feeling ready to run and today I was ready.  I felt like I was running, not slogging and really enjoyed the chance to high five and cheer for my team mates on the course.  I finished in 1:48, a 4 min PR for me for Sprint, even with the long transition run.  I'm sure if the transition was equivalent to other races I'd be looking at more like a 15 min PR.  I'm very happy indeed!

The most interesting part of the day happened well after the race however.  I had said good bye to friends and decided not to go out for brunch so was headed down along the bike course for home with all my gear.  Suddenly, this man stops and yells at me to give him my rear wheel off my bike.  HUH? He said it again, pleading with me.  I asked him why and he said his wheel was tubeless and flat and he needed a wheel to keep going.  I told him I had just purchased these wheels and they cost me $1000!  He said please!  I said "I can' t believe I"m doing this..."  The people around me were all holding their breath wondering if I'd give them up.  I bent down and undid the rear wheel and gave it to him and he gave me his HED wheel.  A nice lady took his picture and his information down which he was shouting as we worked to make the exchange and texted it to me so I could find him later.  He rode off quickly and suddenly I had to figure out how to recover my brand new race wheel!   People all around me were telling me how great that whole thing was and congratulating me and in the back of my mind I'm wondering if I just said good bye to $500 race wheel?  I turned around and headed back toward the finish to wait.  I was very tired from Friday and the chill air was taxing.  I had packed dry clothes so I put the long sleeve and short sleeve shirt on and sat in the sun on the grandstand.  I watched and snoozed for over an hour while I waited for Ramon Codrington from Panama...my race wheel friend, to finish his race.   He came in on the Olympic distance at 2:30.  He's in the 40-45 age group.  He wasn't first but he was quite happy to have been able to race.  Afterwards, we took photos and the lady who texted me found us and took a photo too.  I asked him what in the world compelled him to demand my wheel like that?  He said "this happened before to a friend and someone gave him a wheel.  I came all the way from Panama and I didn't want my race to end in 30 minutes so I decided to see if I could get help.  You were there. "  He and I chatted a little more.  As it turns out, he began racing in 2013 and he has lost over 100 pounds, maybe closer to 200.  He said I would not recognize him at his prior weight.  We made the exchange of wheels after a long wait at transition to recover his bike and said our good byes.  I hope I can find him on FB and friend him.

I think despite the long wait, this was the most interesting aspect of the day.

Chicago Triathlon Triple Challenge

Every year I compete in the Chicago Triathlon Olympic distance and fundraise in memory of my brother.  I'll put more about him at the end if you want to learn more about why it do that.  

I have annually reduced my time for this event and I have begun to use it as a gauge of my fitness level.  This year I decided to train for a full Ironman on October 11 in Louisville, KY.  I'm looking forward to that race and for that reason and a couple more, my outcomes on this year's OLY were not as important to me.  I decided that this year's OLY would be a training race and I'd work on bike skills.  That meant that I'd be pushing myself on the bike the whole way and possibly ruining my legs for the run after.  I also signed up for the Triple Challenge this year which means I did the super sprint in Saturday, the OLY Sunday morning followed immediately by the Sprint that same day.  

Here's how it went.  

This race is run by Lifetime Fitness.  I want to say thank you to this company and to the race director Scott Hutmacher who managed an amazing race with 9000 people all of whom did what they were supposed to do.  It's a feat of organization that takes a great deal of skill, talent and intelligence.  

Saturday  Overcast and rainy

The rain began that morning so everything in transition was soaked.  I had plastic bags so my shoes stayed dry in transition.  

This lovely short race (350 yd swim, 6 mile bike, 1.5 mile run) started at 7 am for the triple challengers.  The biggest issue facing us all was the water temp.  The announcer gave 60 as the water temp but I knew when I stepped in for the warm up that it was way below that.  I've swum in cold, even icy waters, so I know about what the water temp was.  Later the official water temp posted wass 55.  Maybe he was trying to psyche us into the water or something but that cold water did not help my race.  

I have a tendency to panic in the water.  The race start is the time when this often happens.  I've learned to control this over the last 6 years, but it's worse some days than others.  This race has a running start as opposed to a swimming start.  Running starts tend to get your heart rate up quickly so you enter the water with an elevated heart rate.  The icy water worsens this and the adrenalin and fear response makes that worse.  I ended up with a full on panic attack, heart racing, breathing quickly, struggling to just survive in the water.  I had planned an 8 min swim and ended up after struggling for about 250 yds, finally calming enough to actually swim and got to the finish in 11 minutes.  It was disappointing but I know this about myself and I was ready to just move on.  

I got on the bike.  I wasn't sure if I wanted my gloves so I grabbed them.  I never used them and ended up losing them on the ride because I forgot about them and they slipped away somehow.  I was focused on putting out the fastest ride I could.  I did do quite well, but my bike computer quit reading about 1/3 of the way into the ride so I had no idea what my speed was.  My garmin read about 17mph the one time I checked it.  I know I was getting up above that for most of that ride except for the turns...it was a 2 mile loop we had to do three times.  

I got back to transition. Hopped into my shoes and surprisingly was able to run out of transition and managed to run most of the way.  I finished a bit slower than planned (52 minutes planned, 57 minutes actual).  Not a place finisher, but 9th in my AG.  Since this is a place for beginners, I wasn't too impressed with that finish.  However, I was happy to have made it through the panic and done well on the bike.  That theme continues...

This is the view when you swim in the OLY and Sprint distances

Sunday  (overcast and warm)
OLY  (.9 mi swim, 24.04 mile bike, 6 mi run)

We began the morning at 3:30 AM.  The team (Trimonster and T2EA) met at Randolph and Columbus and walked down to transition for set up.  I had racked my bike the day before so my bike was there for me.  The triples have a special transition area that was nice, separate from the big area and easy to locate during racing.  They also have a valet service for your wetsuit and goggles where they bring those items to you at swim start so you can go from OLY finish to Sprint swim start and get ready.  That means you have to have a second pair of shoes at transition for the second run.

I had not been feeling quite right all after noon on Saturday.  I wasn't nauseated or really sick, but my appetite was depressed and just a little fatigued.  This affected my racing on Sunday.

The triples begin their race first at 6 AM.  The water was now 62, but we start with 150 others in a swimming start.  While I like this start better, I was not feeling great and the panic from yesterday was in the back of my mind.  Sure enough I struggled at the start again and had to back stroke and deal with a second panic episode.  Less difficult than the day before but still annoying and frustrating to me.  I finally got my breath under control but at that point I was feeling like "let this part be over" and swimming is normally the most fun for me.  It didn't make me happy to feel so "over" the swim like that.  I wasn't swimming my best therefore.  I finished the swim in 33 minutes.  I was hoping for closer to 25.

Chicago Tri transition is 1/4 mile from the swim finish so it was a long run.  Unlike years prior I ran most of this distance.  It was still a long transition.  Close to 10 minutes I think.  (results are not posted for me on this event.  I've inquired but no resolution yet.) Ate one pack of sport beans and drank some water.

I got on the bike and this day everything worked well.  Bike computer, Garmin, water bottle stayed in position...clockwork.  That's why racing smaller races is so helpful..you find out what needs to be fixed.  I was averaging 17-19 mph on the ride and never coasted.  I used my legs on the up and downhills to gain as much speed as I could.  It was a fast ride and I enjoyed it a lot.  The lower Wacker portion is a bit technical with turns and initially the light to dark switch as well as some potholes make it tricky but after that it's a fast smooth ride with a few turns.  I loved the bike ride.
THIS IS A BIG CHANGE.  In past years I just endured the bike rides.  I was tired, slow and in pain a lot on these rides.  I bought a new bike this year which is sized properly.  Zip was a great bike but too small for me I think now.  Despite the bike sizing charts, I appear to have slightly longer legs than people my height so Zip was about 1-2 inches short for me so I was using the wrong muscles and ending up with very heavy legs on the runs.  My new bike Ruthless, is a better size and a better bike.  She has racing tires and faster shifters and just a much smoother ride.  It's a joy to be on the bike when you don't hurt!!!  She and I make a good team.  I got back to transition in 1:25 which is a 17 mph average!!!  Normally I post 14.8-15 mph averages.  I was thrilled!  I used one bottle of Skratch with UCAN scoop, one bottle of water and two packs of sport beans and one Huma gel.
Transition was 5 mins on this second pass through. Drank some water and grabbed sport beans.

I got on my running gear and headed out.  I also bought new shoes this year switching from Nike Frees (they changed the design and it wasn't working for me) to Intuition 3 zero drop shoes.  Amazing improvement in how my feet and legs feel on the run.  I had to use my old Nikes on the sprint and I noticed I was getting blisters right away.  There's more room in the Intuition toe box so I was comfortable all six miles.  I did a run/walk of 4 on 2 off for the 6 miles which ended up slowing me but watching my HR and speed indicated that once I got to 159, my speed was dropping to over 14 min pace.  Thus I managed to keep my speed higher on the runs by walking a bit.  I reduced the walk time several times and was doing okay.
However my stomach was now not happy. The off feeling continued into the run.  I had been hoping for a 10 min PR at a minimum but by mile 4 I could see that wasn't happening. I pushed myself to at least match last year's time of 3:42.  When I entered the finish chute I saw the time clock was at 3:39.  I sprinted to the finish to get that 3:40 time and a small PR.  Immediately after I crossed I had to lean on something and throw up twice.  I had nothing to throw up so it was mostly dry heaves but I did not feel well at all.  Dizzy and sick.  I let myself recover and walked with a friend back to the swim start for race 2.

I had told myself that I could skip the Sprint because I never thought I could actually do all three races when I signed up.  But walking back to the start, not starting was not an option.  I decided to go for it.  Not thinking about anything but the leg in front of me, I downed my Ucan plus Base Aminos in preparation for the next two hours.  I got my wetsuit on and got into the start chute.  I saw coach Joy Miles on the side and went to talk to her.  I told her about two days of swim panics and was upset about it.  I was worrying about a third episode.  Joy helped me to change that.  She said what I needed to hear and I was ready to rock the swim.
Here are the results:
Sprint (.5 mi swim, 15 mi bike, 3.1 mi run)
19/29  2:12
Swim 18 mins  pace 2:31 min/100m
Bike  54:46 mins  pace 16.68 mi/hr
Run145:27 mins pace  14:40 min/mi

So yes I was tired on this race.  The swim was very slow for me.  The bike, my chosen focus for the day was again very fast for me.  Nearly 17 mph average!  I think I coasted twice but not for the full downhill, just enough to drink or shift in the seat.  I pushed myself on this course and it shows.
The run was just the victory lap.  It was slow yes but I was happy for the whole run.  (Nike Frees made my feet unhappy but hey, pain is part of the program.)

I crossed the finish line happy.  I wasn't sick, I didn't push my run on this one.  I just enjoyed the day.
The fun part of the Triple was the cameraderie.  Everyone with a yellow bib on was yelling, "go triple!!" all day and especially on the run.  I felt like they truly did want me to finish ths challenge.

It wasn't like a half although it was nearly the same distance.  The back and forth gives you a break from the very long bike portion and the run demands...

So the total distance I covered on Sat was 7.75 miles.  On Sunday I covered 49.5 miles.  A half iron man is 70.3.

Just a caveat:  I did the Michigan Titanium full aqua bike on Sunday the week before in Grand Rapids.  It was cut short due to a thunderstorm.  That day I did 2.4 mi swim in 1:33 ( no panic) and 56 mi bike in about 2:45.  I entered the triple not knowing just how much that race would affect my fatigue levels.  It had no impact whatsoever that I can determine.  I felt completely ready physically.  Perhaps the mental panics were due to residual issues from MiTi. but I think it was more due to the cold water and heightened expectations I had.  I put a lot of pressure on myself to do well.

In Memorium
Johnson Patrick Brian Friel   August 27,1959- January 1, 1986
Johnson was my only brother.  He and I grew up in a rather tumultuous life with aggression, physical abuse and  mental abuse.  He got most of it but I got my portion.  I was his protector from age 4 on.  My mother was very ill when we were young so I was charged with taking care of him.  I can recall bringing him home bloody due to falls etc several times at that age.  There were happy times interspersed in the scary ones but I spent a good part of my younger years being afraid in the house and trying to avoid being hit and trying to keep my baby brother out of harms way.  Thus we were quite close but it was tough because I was kind of like a mom but his sister and only 2 years between us.  This caused us to have a close, loving but sometimes tense relationship.  At 12 I decided I would no longer be afraid.  That's when I stood up to bullies and became rather contrary.  Nobody could scare me as much as what I had been through so what the hell?  Johnson had come to that state much younger and he would often challenge my parents in ways that created the chaos.  He also had a fierce sense of humor that could discharge the tension rapidly.  He was the famly clown.  Full of really funny thoughts and comments.  He kept us laughing.  He became an eagle scout, one of the youngest in the troop.  He was a swimmer in highschool.  I remember seeing him do the backstroke. It was like he was floating over the water.  He was fast.  He as regional NCAA champion in college.  But in college things began to go off.  He was having trouble and I was unaware as I had my own life and moved to Cincinnati for my new job.  Eventually, he drove up to see me and told me he was gay.  The next thing he said was "do you hate me?"  We cried.  Of course I did NOT hate him.  I loved him beyond words.  He was so important to me and my life.  We shared a mutual bond like prisoners of war, like brother and sister and like son and mother.  It was weird and mixed up due to the mixed up life we had.  I supported him as much as I could.  He left for LA soon after.  He was not welcome at home.  In 1985 he began to be ill.  He told us it was Hodgkins.  This is curable and we had hope for him.  However, the treatments for Hodgkins are not good for AIDS.  He actually had AIDS... at that time, doctors were still trying to understand what this was much less treat it.  Johnson declined rapidly due to the misdiagnosis.  He came back to Louisville on Thanksgiving and died New Years that year.  It was a very sad and trying holiday season for us all.  My parents and Johnson made peace with one another and he passed away peacefully I was told.  I had not realized he was so close to dying so I had gone back to Cinti the day before only to return the next day for a funeral.  It was the most devastating loss of my life.  The grief still resides inside me.  I still miss him.
When I swim, I often see him swimming beside me.  I miss him a lot and doing the Chicago Tri, which is often on or very close to his birthday and raising funds for others with AIDS/HIV is my effort to make his death mean something positive.

If you'd like to contribute to my fundraising: Donate to AFC for me!