I haven't posted in FOREVER! I've been training, that's like the best catch all excuse in the universe (at least in my world). Sorry to report that NO 70.3 didn't go according to plan, but I learned a lot and will move forward. It was still FUN and I'd do it again... but FASTER.
I am happy to report that I am officially an IronKid Mom! We had so much FUN! We signed up for another and hope to have WildaBeast competing for a IK Championship spot next year. Next month it's time to start Ironman Louisville training. Mixing it up in May with back-to-back Mud Runs. I'm so excited about Savage Race Atlanta. There's a couple of other races on the back burner... See how those shake out with life, work and the everyday stuff.
Here's the race report I wrote for the club. Can't wait for this cold streak to be over... Come on SUMMER!
AG/ 37
PR 70.3 – 5:31.17
Ochsner Ironman 70.3 New Orleans
4.21.13
Last September I had an unfortunate incident involving my
Tribike and Bus. Long story short, Bus-1 Me-0. That accident put me out of the
game for about 12 weeks, the worst injury was sustained in my right wrist and I
admit it has been a pain not having full range of motion. I registered for this
race prior to leaving Okinawa. I knew that if I had a race date looming I wouldn't let the oppressive and daunting tasks of relocating interfere with
my recovery and training.
This is my first race in 8 months, I knew going in that
this was a knock the cobwebs off the
gear kind of day. however, I still wanted to PR... I knew it was impossible still hoped I could somehow pull it off.
I got to bed late Saturday night; we spent Saturday at the
Iron Kids Race that changed up my usual pre-race routine and delayed my check in time line and bike drop off. Now I know what to expect and we will make
adjustments to prevent that in the future.
Pre-Race Meal- Blacked Red fish w/steamed veggies and a Bud
Light (it’s a tradition)
I got about 7 hours of sleep, I prefer 9.
Breakfast- Coffee BLACK! Peanut Butter & Banana
Sandwich.
I’m a Paleo Girl so bread is race and endurance days only.
Transition closes 30 minutes prior to race and I didn’t have
anyone with me so I ended up sacrificing a lovely Nike warm-up jacket for an
extra layer of warmth prior to the start.
Most people will have family and friends so I would recommend a parka, cap and
flip-flops the grass was cold and wet.
I wore a long sleeve wetsuit and a polar cap. A friend gave
me this cap after I relentlessly teased him about how silly they look. I was
wrong! They look AWESOME and keep your head and ears toasty. I was envied by
many that morning.
The race started at 7am in South Shore Harbor, New Orleans
approximately 20 min from the venue hotel. Water temp. 62/64 air temp
52. The swim is held in a
confined harbor, 650/500/500/350 in a modified M shape. It’s a TT AG start. I've never experienced a TT start, what happens is one by one you step on the timing
mat and every 5 seconds a swimmer jumps in.
Think of Lemmings walking off a cliff into very cold water.
PRO’s:
You don’t have to fight a mass start pack.
You are waiting for your start for so long you make friends.
CON’s:
You don’t get to acclimate to the cold water.
It’s almost impossible to find a draft.
It takes a LONG time, 90 minutes after the start I finally jumped into the water
and by that time I was a Popsicle.
I would also like to mention that this is a working marina
so the water has a petroleum smell.
My 2k swim PR is 29:15 my average is 32.10. I swam a very disappointing
40:54. My right calf was twisted and cramped
for the last 1200m. This is the price I paid for “comfy” winter swimming.
I knew all along that I needed to put on my big girl wetsuit and do cold OWS
but I choose not to. Lesson learned the hard way. If it’s cold on race day it
needs to be cold on training days.
T1- Usually 70.3’s don’t provide strippers… Don’t get too
excited I’m talking about WETSUIT strippers. After exiting I had a slight
headache and my body was stiff. I got to my bike “Kenny” and found my arm
warmers and jersey were on the ground soaking
wet under my neighbors wetsuit. BUMMER!
I was cold and slow getting on the bike.
Bike:
I hit the course cold and wet. There was a strong head wind
which became a cross wind after the first turn. The best decision I made was
not to use my race wheels. I have a difficult time putting weight on the back
tire and would have been fighting to stay earth bound the whole ride. I spent the first 10 miles warming up after
that I found a comfy pace at 17mph my plan was 19mph. There are two water
stations with sports drinks and water and a Porta-Potty at the 40 mile mark. I
didn’t do as well as hoped on the bike, the winds were strong and I wanted to
be conservative and set up a descent run. The course is flat with only 3 or 4 short
climbs, road quality is great there were a few patchy areas and I only saw two
flats. The maintenance truck passed me four times with leads me to assume there wasn't much for them to do.
Bike- 4:01.26
Nutrition- 2 bottles of
NUUN 1 ½ tabs in each
Aero
Bottle-Water
First Hour- Bonk Bite w/water
Second Hour- Stinger Bar filled aero bottle with Nuun
Third
Hour- Bonk Bite 2nd bottle of NUUN
I LOVE my X-wing and Speedfil Aero bottle. It’s one of the
best birthday gifts I have ever received. No more sticky spilling and super
easy to fill on the go.
T2: I felt much better in T2 but had to stop and pee. I
never have to stop and pee but the early transition closure and 90min delayed
start prevented me from one last stop at the PJ. I can’t pee in my wetsuit or
on the bike… I know it’s weird just can’t do it and I’ve tried and triedJ
Run: The temps were much warmer in the 70’s nice but don’t
forget the sunscreen. The course has changed so you will no longer run the
French Quarter. Approximately 300m out of T2 you will run up a big hill it
looks worse than it is. Felt great and wanted to push the pace but not knowing
the course I decided that a solid 9min pace would get me the sub 2 I wanted.
The run course was GREAT only a few rollers and lots of shady areas. Water
stations every mile over flowing with water, sports drinks, coke, GU and Gel
Blocks (not sure what kind) and sponges. Most of the stations didn't have ice
so the drinks were warm. The people were GREAT! I fell in with a group, we were
huffing and puffing until a local in standing traffic screamed “You are all a
bunch of A^%holes” we all cracked up and that ended the huffing and puffing.
This entire course is completely CLOSED! The NOLA PD was amazing a gracious and
most of us said THANK YOU as we passed and the usual response was “Thanks for
Coming”. The run is easy, Lakshore Dr.
is pretty and the neighbors are interesting, the Art District roads are rocky
so be careful and lift those feet.
Run-1:59.16
Nutrition- Every third water station s miles 3-6-9 I ate a
gel and washed it down with a cup of water and squished a refreshing sponge
over my head. I skipped the mile 12 GU because I felt great and didn’t need it.
The Race ends at the entrance of Armstrong Park. I’m
embarrassed to say but I passed a lady on the final stretch she sprinted past me, I was running behind her when I
decided Heck NO you can’t have it so I
sprinted by her and two others… I blame my inner 10 year old for that.
After you cross the finish line they hand you your medal,
take a finishers pic, grab your chip hand you a space blanket and quickly shuffle you
off to the food tent. They serve Fruit, Red Beans and Rice, Beer and Pizza Hut.
The race director Bill Burke was in the tent eating a slice when I inquired,
Why Pizza Hut? He replied, “Because I LOVE Pizza Hut, I asked them to build one by my house.”
Finished- 6:06.12 (very disappointed)
AG- 18/55
Overall-619
Women- 114/308
Bill Burke and PME events did an amazing job organizing both
the Ironman 70.3 and IronKids both races were fantastic. The race briefing was
detailed and they were quick to make course adjustments after Fridays storm
left some of the roads covered in mud and debris. After talking to participants
from previous years the course changes that they made this year have improved
the race exponentially. My only complaint is that the venue hotel is the
Riverside Hilton which is nowhere near the race venue. South Shore Harbor is
about 20 minutes away and that is where you T1&T2 , race ends at Armstrong Park which is a good 4
mile walk. I don’t consider that a venue hotel. Several people were unhappy to find
out that they would need to take an expensive cab ride to check in their
bikes. I managed to help out a few
people and wish I could have shuttled more.
Next year I will save both a ton of money and time and book a room near
the swim start. There’s plenty of parking around Armstrong Park so friends and
family shouldn't have too much trouble getting back to the park even with
traffic delays and road closures.
Lessons: OWS nobody AG places by being a a cold water weenie.
Intervals on the bike, there’s never enough intervals on the bike.
If the
course is flat, run FAST.
And most important have FUN, be supportive we are all out
there together. Every time I started a quick chat or threw out a “hang-in
there” I received a big smile and a “you too.”
I also wanted to add that no one should ever be intimated by
Iron distance triathlon, if I can do it ANYONE can! Personally, I think those
Sprint distances are way harder…
Laters,
icaniwilliTRI
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