You Are an Ironman!

Here it is, my Ironman 2012 Race Report!!  I can't believe the race has already come and gone.  There was quite a bit of anticipation and preparation going into this race that the race itself seems like just a drop in the bucket. 

 
Pre-race:  In the week preceding the race, I came down with a cold.  I didn't really do any physical activities other than some yin yoga and strength training.  I wanted to keep my muscles in top shape even though I wasn't in any condition to do any cardio.  I tried to keep hydrated all week and just hoped that and rest (and adrenaline) would be enough to fuel me through the race.


The morning of the race, I got up and forced down some breakfast.  I really wasn't hungry, but I knew I would need something to get me through the first part of the race.  My family got up early and took me to the race start.  It was a madhouse.  It took longer than anticipated for us to get parked.  Then, I took longer than I wanted getting my bike and run special needs bags dropped off.  I waited way too long in line for the port-a-potty and before I knew it, they were calling us to get into the water!!  I didn't have my wetsuit on.  So, I raced from the port-a-potty to my bike to make sure it was ready to go and pulled on my wetsuit (I think I put it on in record time).  I dropped my morning gear in the bin and hurried to the water. 

The swim was packed!

The Swim:  As I got to the edge of the lake, I was looking desperately around for the other Ironmoms or any other familiar Ironman face.  I didn't see anyone and I was a little sad (and panicky) about that.  I really felt alone at that point.  I sucked it up and jumped in the water and it was COLD!!  I knew it would be cold, but it was still a shock to my system.  I slowly swam toward the start line and tried to calm down and get in the center of the pack.  The volunteer who helped me zip my wetsuit didn't quite get the velcro and the strap for the zipper lined up, so I was trying to adjust it (something that I would try to fix throughout the 2.4 mile swim--with little success).  As I bobbed in the water waiting for the race to start, I felt both ready and terrified.  I couldn't believe I was starting the actual race!  The cannon went off and the swim started.

It was a brawl.  The first few hundred yards were full of feet and fists.  I got caught between two guys for most of the race.  Now, not to be sexist, but men are much less considerate in the swim than women.  I was knocked around quite a bit as the two of them tended to veer from side to side (one was basically swimming zig zags over me the entire swim).  Other than that (and the constant rubbing of velcro on my neck), the swim was alright--long, but alright.  When we finally reached the turnaround, I was disappointed to see how far it of a diagonal north it took before we turned in towards the finish.  All in all, I was surprised at how quickly the swim passed.  In actuality, it was close to 2 hours, but it felt like minutes.  Then, it was time to get pulled out of the water and move on to the bike.

T1:  One thing I did not look at before the race (partially due to how rushed I was, but also due to lack of prep), was where the transitions were.  I did not realize how far we'd have to run from the water to get our bike gear.  It was nearly a quarter mile from the edge of the water to the change tent--after the long winding path we took to get there.  The problem with this--my icy, cold feet hurt like crazy running on the cold, hard ground.

Sweet finisher SWAG

The volunteers in the change tent were amazing.  There were volunteers just outside the water who stripped our wetsuits off.  Once we picked up our bags (thanks to more volunteers), we moved to the change tents.  I didn't really need to change, since I wore my tri kit under my wetsuit, but I needed to get socks on and other bike gear.  The volunteers helping us change really did tend to our every need.  My volunteer helped me get my socks on since my fingers and feet were so cold.  She opened my powerbar, mixed my water and zipfizz, and helped me get my bike gloves on.  After I stepped out of the change tent, another volunteer grabbed my bike and walked with me so I could finish my powerbar and drink.  I hadn't been prepared to be famished coming out of the water!! 

The Bike:  Then, it was time to get on the bike and go--for 112 miles.  It was a long ride.  I just tried to focus on keeping my average speed up and not over thinking everything.  I wanted to focus on hydration and nutrition, so I tried to eat and drink with regularity.  I stopped at the same aid station on the Beeline (at Gilbert Rd) to use the port a potty on each of the three laps.  The first lap I stopped because I really needed to, the 2nd and 3rd laps I stopped because I needed to get off my bike and stretch.  There were different points on the ride where the headwind was a bit stronger than I would have liked, but overall, I couldn't complain.

It was really sunny, but I didn't get too hot on the ride--my feet stayed icy and numb almost the entire 7 1/2 hours I was out there on the bike course.  The highlight of my ride was something of a mixed blessing.  On my second lap, I saw Annette cheering on the side of the road.  I had to do a double take!  I was so sad to know that she wouldn't be finishing the race (I hope she writes a race report too), but I have to say it was wonderful seeing her and hearing her cheer each time I passed on the bike.

Other than that, the bike feels lonely.  It's a long ride and there are long stretches that are very quiet.  I kept thinking about something the yoga instructor at my gym says, "feel the different sensations in your body without judgment--it's not good or bad, it just is."  This helped me even though my back and shoulders were tired and achy by the last loop.  I knew I was in good shape as far as time went, so I just kept pedaling.  I also saw my family cheering me on as I finished up the bike, so that was great motivation to bring it in to the end. 

T2:  This transition came and went quickly.  Though I had packed extra clothes for the run, I decided not to change.  So, I really only needed to change shoes and helmet to hat.  Again, there was a lovely volunteer who helped with everything--including finding me a kleenex because my stuffy nose was running like a faucet after I got off the bike. 

The Run: Then, it was time for the run.  I was so happy to be off my bike that I didn't care that I had a 26.2 mile run in front of me...at least when I started.  I was excited to see friends at various points on the run course.  At first, I didn't realize I knew the people cheering me on.  Our names are on our race bibs, so people cheer you on by name all day.  It wasn't until I passed my first group of fans, that I realized I knew them!!

Looking a little rough about 3 miles into the run

I started the run with a pattern of run 5 minutes, walk 90 seconds (plus walk through aid stations as needed).  I was holding pretty steady with this through about mile 10.  My feet were getting hot and I could feel a blister forming on my pinky toe.  So, I moved to a run 5 minutes, walk 2 minutes pattern.  I kept this up until around mile 17 when I dropped to a run 4 minutes, walk 2 minutes pattern, which is what I kept until the finish.

Overall, the run was exhausting, but I felt pretty good.  I was concentrating on form and actually running during the run part of my pattern.  The pinky toe blister popped shortly after the 25 mile marker and that was probably the worst of my pain on the run.  I felt lucky.  I passed so many people who were stopped or doubled over with pain on the run.  I was glad I had added so much strength work to my training regimen.  The last loop was infinite.  Just prior to starting the last loop, I saw my friend Caroline (a running rock star) and she looked great.  Earlier, I had seen my friend Linda who was holding strong and in good shape to finish.  It was so nice to see familiar faces on the course.  Of all the points on the race, the run is where having outside encouragement felt the best.

A woman named Tyler was running along side me at one point (and was obviously feeling some pain), she was a loop ahead of me on the run (I was just starting my 2nd and she was starting her 3rd).  This was her 2nd Ironman.  She was so encouraging--she did some mental math and confirmed what I already knew, which was that I was going to finish in plenty of time before the final cutoff.  It was nice having someone else confirm that for me.  When I finally passed that mile 25 sign on the last loop, I felt like the end was truly near.  Popped blister and all, I ran it in to the finish and finally heard the words I'd waited 15 hours and 52 minutes to hear--"Kimberly, you are an Ironman!" 

Post-race:  The finish line was kind of crazy.  I was ushered through by a volunteer who gave me my swag and then all of the sudden Adam was there!  I didn't know where he came from.  There were so many people cheering at the end, it was impossible to see or find anyone in the crowd.  I happily drank an entire chocolate milk (my obvious state of exhaustion and deprivation exemplified by this act--because I am not a milk fan normally).  Other than that, I wasn't really in the mood to eat the other post race fare.  We headed home, where I took an Epsom salt bath (seriously a miracle) and went to bed.  I had trouble sleeping--general soreness, adrenaline, and too much caffeine during the run were probably to blame.  I took another Epsom salt bath on Tuesday morning.  I wasn't sore at all by that day.  I could even walk up and down stairs without trouble.  I went to yin yoga on Wednesday and my body felt good--in terms of muscles and joints.

The race did not, however, help me get over my cold.  I am still battling it.  I've lost my senses of taste and smell for now and I can't wait to recover.  Once I shake this cold, I'll start thinking about my next race.  Right now, I don't see another Ironman in my future, but we'll see what I think in a few years.  For now, I am happy with "short" races--like 1/2 marathons!

Awesome surprise from my awesome friend Danie!

I have to thank my fellow Ironmoms for their support and encouragement.  Kate--you inspired me to do this, and I can't wait to hear about your journey to your next IM.  Annette--you have been the best training partner and friend throughout this--I will be there to help you train for the next one!  Kristin--you are amazing--I am in awe of your speed and energy.

Thanks also to my family--Adam and the girls have put up with so much while I trained for this!  My parents for teaching me that I really can do anything that I set my mind to, but that hard work will be necessary to reach those goals!  Thanks to all the friends who've trained with me, sent me encouraging messages, came out and cheered during this race and others, or who just kept tabs on me throughout this so that I kept moving forward toward the finish.  While I felt lonely at various points during the race, I knew I was never alone.  I had a legion of supporters who helped me get from Ironman goal to Ironman completion!!    

Bike Rides



Time and mileage from Sunday's ride

 As the time quickly ticks away, I am finding myself focused on getting longer bike rides in.  For both of the 1/2 iron distance triathlons I have completed, I found myself under prepared for the bike rides.  My goal is to make the bike ride the part of the Ironman the segment that I am the most confident about. 

To that end, Annette and I have been riding the Beeline Highway to get our long rides in.  We haven't quite both made it to ride on the same day yet (though this Sunday should be it!!).  The thought is that if we can feel comfortable riding this segment, we won't be apprehensive about it come time for Ironman.  Two Sundays ago, Annette tackled the 50ish mile ride by herself while I was at home nursing an unhappy stomach.  It was HOT that day.  She did a great job--making it almost the entire way despite running out of water.  Smartly, she called in for a pick up rather than pushing it in the hot temps without water. 

I talked the ride this past Sunday.  I had the benefit of Annette's experience, so I knew to take along plenty of water.  I burned through a full Camelbak bladder and two bottles of sports drink on the ride.  I ran out of fluids about 20 minutes from finishing, but the temps were not too high yet and I pushed on.  The scheduled ride was 2 loops from JRs to the gas station past Fort McDowell.  I made it through the first loop and was about a mile from JRs when I decided to turn back and start my second loop.  I was worried that if I made it all the way back to where my car was parked I wouldn't do the second loop at all.  This meant that my 2 loops wouldn't have quite made 50 miles, so I rode about a half mile down McDowell Rd to make sure I hit 50 miles for the day.  I was happy I made myself finish.  I actually felt pretty good at the end.  My speed was pretty good--I'd be happy if I could maintain that for Ironman.

Tempe International - Sprint Tri

This weekend Kim and I tackled a Mother's Day triathlon.  Kim won the Athena division and I came in 4th.  (Don't ask me how many were in the division.  It sounds better if I just say 4th.)

Here is my race recap. 

SWIM (400m) = 18:34 
This was an open water swim in Tempe Town Lake.  I debated on whether or not I should wear a wet suit.  It was a short swim but that wetsuit is my security blanket.  I know I can float in that thing.  It is a real confidence booster for me.  After much back and forth I decided to suck it up and go for it.  I had a little bit of swim panic but rolled onto my back and got through it pretty quickly.  I was not the LAST person out of the water but close to it. 

Transition 1 = 1:58
There was a long run up stairs to the transition area.  I am happy with my transition time.  I didn't wear socks since it was such a short race.

Bike (20k) = 45:04
I was happy with my bike time.  I knew I has slow swimming so I tried to work hard on the bike.  I passed 28 people on the bike.  (This is a little game I play as I ride.  Count the people I pass!)  I was very happy with it! 

Transition 2 = 1:43
This was another fast transition.  Running shoes slowed me down.  I need to invest in elastic shoe laces so I don't waste time working on my laces. I might have been under a minute if it were not for the laces. 

Run = 37:26
The run felt good.  I think the heart rate training helped.  I wasn't fast but I felt good the whole way.  I got passed by 3 people.  It started to get pretty warm during this part of the race. 

Overall time = 1:44:47

General thoughts - Good race for me.  I felt strong the entire way.  My knee didn't hurt.  I think my couple of weeks of training helped.  I also think that my bik fit made a difference.  I'm excited to see what I can do with more time on the plan.   

Where the 10 minute faster bike split came from:

It occurred to me while I was running this morning and puzzling over how I was faster for the Rio Salad tri on the bike.
A couple days before the Rio Salado Oly, I took my bike into Tribe to have the derailers adjusted.  He was doing his thing, but couldn't figure out where some noise (that I couldn't even hear) was coming from.  Then he said "wait a minute!! Your wheel's not all the way in!"  Seriously!?  My rear wheel wasn't all the way in the bike!
I told him I was so embarrassed, and he told me I'd be surprised at how often he sees it because it happens all the time.  Sure.  But thanks for trying to make me feel better.  Once he put the wheel all the way in, it was shifting like normal and the noise was gone.  Also, it didn't do any damage to my bike or wheel thank goodness.  I have no idea how long I've been riding like that, but like I said I was running and it hit me hard.  DUH!!!  That's why my bike split was better!!
So learn from my mistake (if this really does happen all the time), make sure your wheels are all the way snapped in to your bike!

Kate's update - Week of 4/30

Here is my update for the week.  Overall it was a great week.  Looking forward to taking it up a notch!
TRAINING:  I have finished a full week of the Be Iron Fit Intermediate training plan.  I think it was the perfect week of training for me due to my knee injury.  It will be interesting to see how this plan works.  It was weird going so slow.  It took a lot of control not to take off and let my heart rate go crazy.  The only bad thing was that I didn't get into a pool.  I HAVE TO FIND A POOL!

KNEE:  My knee feels good.  I only did my assigned work outs and nothing more.  I also iced and elevated.  Seems like it is working. 

BIKE FIT:  I went on an hour ride today.  It felt like I was on a different bike.  I can't believe how much higher I am sitting.  It makes my positioning much more aggressive.  I was a little spooked getting into my new aerobars.  I haven't been down in them for over a year.  I think it will be fun getting used to this new ride! 

Bike Fitting

One more quick post.  I bought my Specialized bike in January 2011 from DNA Cycles in Mesa.  I opted to buy a road bike instead of a tri bike because I thought I'd get more use out of a road bike.  To prepare for Ironman training I purchased a new set of aero bars and scheduled a bike fitting to make sure I'm properly set up.  I am SO excited about it.  The fitting is at 6am tomorrow morning.  It is an early appointment but it will be worth it!  To top it off, I'm losing the white tape and putting on some bright red tape to match my racing tires.  (I don't like my tape to look dirty and the white is driving me crazy!)  I'm going to be STYLIN'!  Watch out!



Kate's Bike - Almost ready for action!

 

Our Weekend Ride

I thought I'd share some photos from our weekend ride.  I love riding in the desert.  It is beautiful. I don't think I truly appreciated the beauty of the desert until I started riding my bike out there.  I love it! 

Unfortunately, it was a rough ride.  We knew it would be a harder ride than usual because we were gong to tackle two loops of a climbing ride.  What we didn't anticipate was Annette's accident.  She crashed twice because of a dropped chain and messed up her gearing.  Luckily she wasn't hurt worse.  She was just banged up and bruised. 

Later in the ride I got a flat.  We were almost done with the ride when it happened.  That meant it was getting HOT out!  Luckily, my honey Ron was there to save the day.  He is such a trooper. 

The next couple of weeks I'll be out of commission due to vacation and a program at work.  I'm bummed b/c I love our rides! 

About Kim

1. Age: 32

2. Children: 2 beautiful girls ages 4 and 6

3. Height: 5'3"

4. Weight: Over!

5. Athletic background: In high school, I ran cross country, did some track, gymnastics, and cheerleading. And, I love tap dancing!

6. Why Ironman?: Because I think I can! If I can make it through 140.6, what can't I do?

7. Weakest leg of tri?: Biking--I'm so slow and I don't push myself--it's easy to rest on a bike (as opposed to when swimming or running).

8. Toughest challenge: Get in the long rides and runs--it takes a lot of time and a lot of support!

9. What do I enjoy most about training? The variety--I love to mix it up--hiking, rumba, strength training, and all the tri sports!

10. What do I enjoy least about training? That I am always hungry, which makes my goal below more difficult!

11. Ironman Goal: Lose weight and cross the finish line.

12. Bike: A purple Specialized--very girly, I know.

13. How do I know the other Ironmoms?: I met the lovely Kate when I came to work at ASU--Whenver I mentioned that I did triathlons, people would tell me about this crazy person who was training for the Ironman and I knew I had to meet her! I had the pleasure of meeting the fantastic Kristin in my first semester of teaching at ASU--she was a reliable smiling face in the crowd. :) I was introduced to the fabulous Annette through Kate and I have enjoyed racing with her at some smaller triathlons in the Phoenix area.

First Ironman Loop

Tomorrow morning I'm picking up Annette and we are meeting our friend Kim and possibly Kristin (both Ironmoms in training) and we are going to bike an Ironman Loop on the actual Arizona Ironman course.  One Ironman loop is a little over 37 miles.  In the Arizona Ironman race you have to ride 3 loops totalling 112 miles.  I'm excited to do this ride with them.  It will make our goal more real.  The closer we get to the race the more and more we will be doing this ride.  At least they will know what to expect.  I'll try to post some pictures so you can see us in action.