IronMan Arizona Race Report

I've done it. I am an IronMan! 
Here's my story of the Arizona adventure. It's a long one but after 14 hours of a race, I've earned the right to write a long blog entry. Read it all or scan the photos, your choice.

A year in the making...
It's been a whole year in training. In learning how to swim in a wetsuit. In buying and learning how to road bike. In running more than 3 miles at a time. And of learning how to eat calories like there is no time tomorrow. But it's mainly been a journey of my mind.

People ask why I signed up. For me, I set out on the journey to celebrate life. That living was better than dying. That a strong mind can overcome anything in life.

So 1 year of training had rolled by and the day had arrived to compete.

I was bricking it! My health had taken a setback in the past 2 months, with visits to 2 doctors a week for diagnosis, treatment, check-ups, and various medications. This obviously put a kink in my training, as well as my mindset. I felt like I was back to the start of the year when I just hoped to finish. I hoped that muscle memory would be what got me through the day...and called it an "extended taper"

Pre-Race Activities
The days before the race were a whirlwind of activity. Registration, packet-pickup, bike pick-up, bike tune up, massage to loosen muscles, pre-race meals....Good to keep you busy for 2 days.

registration for the big event

I even got to meet Coach Troy. "Ride like a goat" I said to him and he laughed saying I had obviously had  done a few of his bike training videos. I got a lovely picture with him and Nigel and some good words of wisdom from him about the course "it's a fast course". Thanks Troy....that helps a lot.

Coach Troy "Ride like a Goat!"

I also ate lots of food. Nothing fancy or new to keep the stomach on an even keel. But I ate and drank often to have a storage of calories ready for the 10,000 calorie day!
One of the meals was with the San Diego crazy crew. Barrie and Steve who had signed up with us...no that's right they were the instigators in this.....I think I need to thank them really. And the support crew they brought along, always nice to have people cheering for you to keep you moving forward.

The Arizona Race Crew!

Race Day Arrives!


4:00am
Alarm woke me up...yeah ok...I was already awake and just waiting for the buzz of the alarm. Made up the drinks for the day (2 large bottles of CarboPro) and food parcels (Chicken tortilla wraps, cheese sticks, bananas, chocolate pretzel bars, and twinkies!).
Grabbed all the bags and drove our way to the start line. Nice parking nearby and the town was starting to awake with Ironman participants.

6:00am
Oh man, those lines for the bathroom are terrible. Everyone waiting, waiting, waiting.
Nigel took it upon me to point out the men's urinal and said "see all these guys in the line waiting here, you know what they are doing if they aren't going over there." Thanks Nigel for the lovely imagery at this time of the morning.

Long wait for the bathroom

6:30am
Standing at the funnel waiting to get in the water. Not moving anywhere, but happy to not get into the water too long before we start. I was feeling a wave of panic and just closed my eyes and thought of the 2 angels on my back that are looking over me this year. Love you Mom and Dad.


6:55am
Still not in the water. Heard the gun go off for the pro swim and saw a surge in the people waiting to get in. The announcer starts to say "3 minutes to get in the water...go" and everyone started jumping over the edge into the water.
I jumped into the cold water...a brisk 61 degrees...and started to swim towards the start line.
Aim was to stick in the middle /back section to avoid the "washing machine"

7:00am "Boom"
The music was playing and the gun went off. 2600+ people all moving forward. An incredible moment with adrenaline going through your veins (good thing too to fight off the cold water!)

Human Washing Machine...aka IronMan Arizona Swim start

Here is also where the adventure started. Nigel and I were intending to swim together. We were next to each other at the start but then Nigel started having a panic attack. No matter what we did he just could not move forward. 15 minutes went by...and then I started to panic whether we would finish or not.
Nigel asked me to keep going and leave him...a final kiss and I was off.
Nigel stayed and got the kayak doctors to give him oxygen.

Medic!!! Medic!!!

I personally think it was the duct tape on the wetsuit to repair the gaping hole in the back....good ole duct tape. Or is it?

Duct Tape...Magic or Machiavellian?

7:00 - 9:00am
Swim swim swim...got to make the 2:20 hour cutoff. I was back of the pack and swimming to make time, make the cutoff. The sight of the sunrise was beautiful and serene in the moments of swimming and breathing every 2 strokes.

watch the sunrise and sunset in 1 day

I realized I was going to make the cutoff and took a moment to pause and refuel with a gu tucked in the arm of my wetsuit. Then I came up to the ramp where you had to be pulled up.
Man was I dizzy but I made it! 


SWIM TIME: 1:49 hours

It's a long way up those stairs after 2.4 miles

Here's a fancy picture of me getting out of the water. The fabulous wetsuit strippers do their job quickly yelling "arms out" "sit down" "go and run that way"....all in a matter of seconds. I'm running in a direction towards something...still dizzy at this point.

Swim complete! now which way to the bike?

Get to the changing tents and it is mass carnage....there was way more naked flesh than I ever wanted to see. But it was lovely and warm with heaters to warm up the bodies. My aim was to take my time, an extra 5 minutes was fine with me to ensure that I went through the steps on my checklist (yes this is Lucy...I ALWAYS have a list). Some dry clothes, food in my belly, and sun cream smothered on me...and off I go.

T-1 TIME: 9:04 minutes

lots of bikes in the transition area

9:00am

Bike bike bike! I was going to make it...so pressure off. My goal was to take it in 3 stages:

• Loop 1 - go easy-peasy lemon squeezy and focus of fueling
• Loop 2 - go at goal pace ~16-17mph
• Loop 3 - decide what's left and adjust 

Of course plans never really "go to plan" in an IronMan. Loop 1...stomach was not having food. Not a good sign. I managed to eat 3 bites of chicken after 30 miles and 1 disgusting gu force-swallowed.

starting the bike ride

1:00pm
Loop 2 and looking forward to the special needs bag of food. The magic of food in a bag...and THE best thing ever was the Twinkie. Glorious food of sugar and sweet...you gave me a burst I needed for the next 50 miles! Go Twinkie Girl!

Twinkies taste GREAT after 67 miles of biking in an IronMan

I was glad about a spur of the moment decision - ZIP wheels! WOW - these bad boys were great. They had a free spinning hub (techie talk for wheels that keep going round and round). The aero position of my tri-bike made a flat ride great against the winds that picked up in the afternoon.

Biking in the desert 

The 3rd loop came round and suddenly I was hungry! Ate the 2 chicken tortillas, chocolate bar, banana, Carbo drink bottle, and of course LOTS of salt tablets. The secret sauce was taking these tablets on a regular basis to ensure I did not get de-hydrated.

Body aches...the legs felt good, but the neck was in pain. Aero is streamlined on the body but an odd angle on the neck with strain to hold that head up. I cupped my head in my hand to help - and folks commented "hey don't be bored!" but it was only to keep the head up!

BIKE TIME: 6:53 hours

4:00pm

Finished the bike ride! Woo hoo. I now had to do a 26.2 mile run. A bit daunted for sure! I needed to find my bag in the sea of bags, then go into the changing tent again. Took my time, made sure I put on the right gear as it was going to be in the dark!

T-2 TIME: 8:06 minutes

Find your bag and get changed for the run

The Plan was a 6 hour run-walk
I started the run and the crowds started talking "you look great Lucy" "strong pace Lucy". Wow! what a great energy boost to have the crowd cheering me on. And thank you race coordinators to adding participants name to the race bib. Genius!

Another great spur of the moment decision was to buy some compression socks. I bought them to keep me warm at night and to hopefully help keep the calf muscles a little tighter and in place to carry me through 26 miles. Those babies are what made the difference...I'm sure of it!

Starting the run when the sun was still out

I started to run and went for 3 minutes. Tired and mind was just saying "no way am I going to run for 5 minutes!" So I just didn't push it and said "ok Lucy if 3 minutes is what you can do, then we'll go with that" and I did a 3 minute run - 1 minute walk.

Still running after the sunset 

As the sun set in the desert, I told myself that I had to keep it the 3 min-1 min pace up. No changing this if I had allowed myself to have a short run time. And I just kept chugging away. For 26 miles I pretty much kept doing this. The intense focus of this and using my watch to time myself kept my mind active.
And the fans on the course were amazing!

Bands and music along the course, cheering fans, and the magic Dr Hoyt Icy Hot magic masseurs! mmm love you ladies for keeping the legs moving forward!

Love you when you rub this on my legs at Mile 20!

I saw a few familiar faces along the run....Barrie early on, Nigel 3 times as I lapped him, and Steve as he was running in towards the finish line. The final lap had a message show up on a board from a friend "Lucy you are an inspiration" and that helped me pick it up for that last few miles.

RUN TIME: 5:07 hours

I came in towards the finish line and felt fantastic! I enjoyed the crowds and slapped all the hands of the fans in the crowds.

Lucy, you are an IronMan!

14:06:43 hours

Post-Race Activities

Oh man...the high of finishing was amazing....but I seriously crashed hard. No-one told me about this!!!

I was dizzy and could not get any food or drink to settle. I staggered around and waited for Nigel to finish (14:55 hours - impressive after the swim start)...and then threw up in a bush! This photo was before I was sick :)

The medal of an IronMan!

Pretty much rested and rested some more. After 2 days and a great massage, the legs were fine. I rested up for the ramp up to...The IronMan Tattoo! Hooray...had been thinking what to get all year...I wanted the M-dot on the leg and something that included the Arizona.

Check out the tattoo! 

I put it on the right hand ankle...so as I pass you on the bike or run you see a flash of my Red IronMan tattoo...boo-yah!

Another Ironman?
I had to ask myself this earlier this year because you have to sign up 1 year in advance....I thought "I can always not do it, but I can't sign up later"

So I've signed up for Canada next August.  Here we go again!

Running after Levis

After a big event I'm usually tired and need time to recover...but in this training mode of building mu my body I need to do long rides and runs at the weekend.

So I woke up after a long sleep (lovely to catch up on the hours, but the dreams are still not very restful) of 10 hours!

And decided to get out there for  run. Saw a organized run ad was tempted but decided to go out on my own...getting stronger about this and good practice for me. Thought I'd explore the area and would run to the Piers along the water...felt like a good distance and some nice natural sights in there. Went to Pier 39 and saw the sea lions! bark bark

Was a lovely day as well with the sun shining....made it easier to get outside.

Final run was 10 miles and a 10:10 minute mile pace. Did a run-walk approach and good to know I can keep a good pace like this for longer distance....will continue to work on the speed and the distance as a combo....seen a nice marathon in Las Vegas in a few weeks that looks tempting....

run stats...happy there was no elevation today!

Levi Gran Fondo - Another Century on the Books

Another bike century on the books! The Levis Gran Fondo was in town, I had missed registration, and it was 4 hours before the transfer deadline was up.

this race has cool shirts!

I scoured facebook and saw a Gran ticket (103 miles) and was thinking I would go for the Medio (60 mile) race option.

But I signed up for the full....and thought I'd decide in the week....when my bike trainer coach at M2 revolution sad "you are a sponge and under trained...you should get as many of those under your belt as you can before Arizona"

So I guess decision made at that point...I was thinking...take it easy, don't wear the body out....and I guess I was just taken the easy route!

Levis Gran Fondo route

Turned up and found it was a BIG race with over 7,000 people involved, all with a mass start. So that was fun to take 15 minutes to get over the start.

7000 biker mass start

Not that I was going for a "goal time" on this race. Let's just look at the elevation....holy cow!! race map says 9,000 and my garmin says 10,000 elevation. Either way, a lot more than my biggest ride at ~4,000.

Goal = finish with out being road kill


Had the usual hub-ba-ba-loo getting to the start line. Had 3 flat tires last week, so cleaned out my tire rims. Then checked it all the nigh before and another flat tire??? Changed t up and the tube had a hole...so 5 flats in 7 days. Jeez! One more change and good to go....

The morning of went to pedal around the parking lot and my gears would not change? My chain just kept falling off. I know how to fix that one, but not the gear change?? Found a helpful van quick pronto and he looked at me like I'm stupid and said "blah blah isn't connected, no wonder!" To which I smiled and said "can you fix it?" Some cable thing tightened and off I go....

Race Start
Started off strong, first 20 miles were nice and easy cadence to warm things up. Chain came off from my bad gearing change, but a quick 1...2 and back on again.

Then comes the tough part...7 miles of non-stop uphill. Good for a couple but then had to stop and breathe.

hills that never stopped

I noticed everyone was looking at me with a weird face....so I asked why..."cause you are crazy doing this hill race on a time trial bike." Hmmm...agreed...Christmas pressies people...need a road bike for hills

getting my breath back on the hills

My standard pattern in biking is 20% feels great. 20%-40% is my mindset funky junkyard. When I get to 50% I always cheer up saying "if I got halfway then I can certainly finish" and after that just keep counting the % with a happy face on me. Last 20% I try and push it with all I have left.

This race was no different...the added fun was the weather. In my 20-40% funky town mood the weather decided to get horrible! I mean fog you could not see more than 10 feet in front of, rain that spat at your face with, and cold that made my legs so cold I had no warmth in the muscle to move them with....uuurgggh!

the weather was not my friend....see the fog and rain

I nearly quit at the Mile 45 rest stop....so many people looked like they did...and shouts of "roads are slick and dangerous and steep....watch out" just made me scared that I was gonna die.  I don't know why I kept going...just seemed like I thought "1 more mile and then you can stop" and then a "get to the lunch stop for a sandwich then you can stop"...."just get to the ocean"....

Well soon it was the Mile 75 stop at the ocean and there was no rain, just wind and cold, and 1 more kick-ass hill (that I walked for a good section of). Good at least to have a nice view for a minute.....whilst I crouched behind a truck and liberally applied some chamois cream (party in the pants returned for a happy biker!)

some ocean views to ride along...but that weather! uurggh

carried on and after mile 85 knew it was time to bring it and took advantage of have a time trial bike...aero position, hammering it on the bike in a great gear and cadence...thinking "i could soo run after this"

Wasn't exactly in the top group for this. I think the top finishers are in a 5 hour range and I was like 9 hours + (it could even be as bad as 10 hours!) but again my goal was to finish and feel strong. And I did. Eating all that food and resting at each stop made a big difference to how I felt at the end...a big note for me to consider as I would be doing a marathon at this point...

the results from my watch

at the end...loving this hair...looks great after a 103 miles!

Goal = finish without being road kill (ACHIEVED - See Sunday!)

Trials, Tribulations, Tears, and Ecstasy

A year of training is coming closer to the end and I've reached a point of reflection, especially during the adventure of the weekend.

Searching on a journey of who you are and what you are capable of is put to the test in an Ironman. You have to push your mind and body beyond its limits every time you train with a new experience. This weekend I experienced trials, tribulations, tears, and ecstasy...

Friday, I found myself looking for a long bike ride. I felt the weight on my shoulders of training on my own...the trials of loneliness and solitude delivering an extra judgment in my mind needing deliberative debate. And the sleep deprivation of my work begging me to just allow myself to sleep in for a few hours on a weekend...

But the group rides dictate an early start and I succumbed to the tribulation of hitting up anyone I know with a bike to find a partner...and maybe even someone that likes to sleep in a bit. Alas the sleepers said no, and the early birds said yes. So off to Napa I went for a bike ride.

Riding has become my joy this year...in a turbulent year filled with so much change...I have sought the feeling of a single moment of ecstasy that I can get on a bike. Pedaling up 1500 feet of elevation wondering "why did I do this?" and "will this hill EVER end?"...I also feel the ray of sunshine on my face...the slight wind hitting my face...the nature around me that embraces me in an open hug to my soul...and a drum beat building in my ear from music. When the combination hits in just the right way, I feel that single moment of ecstasy and am happy to be alive and to experience moments like this.

The roller coaster of life means that the ride will not only have you screaming with joy but also in fear and pain. And of course I found myself in the trials situation with 3 tire blow-outs on a ride...and my 650 wheel size means other riders don't have spare parts for me. Instead of tears, I used my feminine wiles and with 20 miles to go and being in the back country roads of Napa...I put my faith in human kind and stuck my thumb out for a hitch-hike lift.

My faith in humanity was restored! People stop to help a sweaty greased up biker with a smile on their face and a story to tell. Thank you to Paul and to Lisa, each of 2 drivers that took me as far as they could on their journey...so glad our paths crossed on this day.

My Ironman weekend training can't be complete at 1 small bike ride....but the tribulations of work meant Sunday was going to be hard to get anything substantial in. How to balance the weight of 200 random strangers calling for my work and 1 person calling my mind and soul to get back outdoors into nature?

I escaped with only a couple of hours left of sunlight and sought out the ocean...something about the smell of the salty air, the sounds of the waves, the way the sunlight reflects off the water....or perhaps the need to mask my tears with the tears of the pacific?

I made the attempt to find a training partner again in a few quick emails and text messages, but knew I was again on my own. A feeling I have all too often lately and pondering if this gives me strength or is an act of eternal stupidity?

Golden Gate Park was the choice of my respite...I saw the lake and ran towards that water. My chest was heavy with all the work and thoughts of the day so when I saw a hill with a trail of steps...I felt the need to run up them...again and again. I felt every gasp of air expire from my chest and heaved for fresh air after a cycle of 5 minutes in anaerobic stage. I sensed that the intent of the fresh air was to refill my life as well as my lungs....and I kept repeating it over and over again until I felt back in balance. Many would call this training "hill repeats" or "train to finish strong" but today I will call it "expire the demons"

The hill was not enough and I needed the ocean... the salty smell that was just out of reach....so I turned West and ran. When I saw a road I turned away and found myself in the glorious desertion of trees and dusty trails....the feeling of anticipation of the water brought the ecstasy moment back for a second time in a weekend. You can see why people get addicted to exercise if this is what you get....and as I ran passed the water and felt the sea spray hit my face...the tears that had been held back from all the emotions of weeks joined in and streamed across my face.

I stood still for a moment and took in the moment, reflecting on the trials, tribulations, tears, and ecstasy that I have experienced this year on my IronMan journey....and with a big breath I turned around and ran back towards the car...and back to reality.

Top 20% Runner - OMG where did that ever come from???

Just finished a race tonight running around the city of San Francisco for the JP Morgan Chase Corporate Challenge.

It's a 5k (actually 3.65 miles) and I treated it as (1) a fun time and (2) to test a fast pace

I set the goal to be under a 10 minute mile pace...perhaps I was not aggressive enough...ended up as a 8:32 minute per mile pace....feel great about that one.

And then I saw the results...I was placed 503 / 3168 females...which means I was Top 16%.

Wow! Yes I'll concede this might be a fun corporate run, but still you always get the crazy fast pacers in any race, so I am super chuffed that I was so high in the rankings.

Now I have to train to keep a fast pace...with distance....after doing a bike and swim.

General Training Update
General training has picked up now. Joined a power cycling class that I'm trying to do 2x per week and also joined a swim masters class (the 1x per month in San Diego or a race was not going to cut it) and let's see what I get in the schedule.

Running seems to be more fun lately - varying up routines with intervals and locations by driving to new cities and trails to explore.

I'm telling myself to do more core and strength and flexibility...if I keep telling myself I might get to it...

60 days to go!

Big Kahuna 70.3 Race Report

Another race under the belt...decided to do this race a couple weeks back as a pacing pace towards IronMan Arizona...which is 70 days to go BTW! Eek!

Short story here...and read on for the juicy details

Short Story 
Based on the 3 timing devices I used (really gotta buy 1 decent one), my estimate of times was:

Swim    00:45 hours (1.2 miles)
T1         00:10 hours (Beach run+)
Bike      03:10 hours (sooo close to under 3!)
T2         00:05 hours (standard bike to run)
Run       02:20 hours (uuurggh need to work on this!)
Total     06:30 hours


This *might* be in the top 50%...or close....so pulled out a good performance. And beat my Wildflower time of 8:18 hours by a good margin (but must allow for 3 bike flats and a much harder course)
Juicy details says more.....just keep reading.


Juicy Details

Pre-Race
Waking up at 4:30am...uurgh. But I'm starting to get used to weeks of sleep with less than 5 hours a night, so this was a luxury of 8 hours! I was ready to go!

Morning pre-race routine starting to become a natural instinct and not needing a checklist as much to ensure I don't forget something like helmet, suncream, etc...

Routine was: Eat (ensure, peanut butter muffin), fill up bike tires, get dressed, apply lots of suncream, have transition kits and goodies in appropriate bags ready to pick up and use, get to transition, lay out the whole caboodle, chat to strangers about their race history and get excited!

Pre-Race set-up

Swim
The 1.2 mile swim was in the Pacific Ocean in Santa Cruz. I've been swimming in pools, lakes, rivers, and some inland ocean parts....but when I heard the water temperature was 59 degrees...I took a big gulp and tried to prepare myself.

I put my feet in the water and it was FREEZING cold! My poor little footsies said "get out the water now!!" so I did and said I'll brave it in the swim start.
I got into the corral for my swim wave and this was a bit different...on the horn you had to run to the water and run / dive into that ocean. No time to 'warm up' just get in and go.

Swim Start...run and jump in the 59 degree water

OMG - it felt like a truck hit my chest! I couldn't breathe at all and started to panic. I was trying to swim but just could not get a breath, so face in water was NOT an option. I was trying to tell myself that it was normal and that you would settle in....but it felt crazy...and took at least 200 yards before I could even get my face in the water. Then trying to get a calm side breath pattern built in took 1/4 mile.
Take-away: Don't enter races that have an ocean swim with water at 59 degrees!!

Thank goodness the waves were not like this!!!

The ocean swell was pretty calm...but of course after the start..I was just a little out of it...and it made me feel dizzy and sick. Swallowed a bunch of water and had to stop to gag and throw up a bit. uuurggh...this was not my favorite swim so far!

The swim was around the pier and back...except it was a little longer that definitely played on the mindset of distance. At this point the age group behind us that started 5 minutes later had started to catch up (well at least those strong swimmers). With a whole ocean and a pretty small wave group size of 50 people you'd think we wouldn't be on top of each other...wrong!

I kept swimming off into the wide open distance and getting told to get back in line (terrible swells and sighting today) so as I got closer to the other swimmers, the inevitable swim on top of each other occurred. I'm used to this now and its now really a big deal. You swim, stop for 1 second and adjust. No malice or bad intent.

But a new one happened today...one aggressive guy decided that it wasn't enough to swim on top of me...he actually put his hand on top of my head...and pushed it down as he took his full swim stroke! Now that was a surprise (and a little scary). I survived, swallowed more ocean water, gagged, and then carried on...of course in the opposite direction to Mr Bad Man Swimmer

hmmm seems like Mr Bad Man Swimmer was here too!

Final Swim Time: 45 mins

Transition 1
Usually a transition is un-eventful (or at least we like it to be!). This race had a new twist for me. You had to run out the water on the beach (no real mats to speak of) and then run a few blocks to get to the transition area. I heard about this the night before so added some flip-flops near the each exit and used these to save my feet getting shredded. Good decision!

Arriving at the transition area there seemed to be a lot of water. More than expected from racers coming in with a wet suit...My transition area and towel was soaked drenching wet with my socks and hat and gloves wet. Why I hear you say? Turns out the sprinklers went off during the swim and the lucky people near them got drenched. That was me!

Just did the business and got out. Think total timing was 10 minutes with the run...

Bike
Right, this has been my focus area and strength for the past few months. Couldn't run so I doubled down on the bike. And this was the area I wanted to really test my limits on today. The route was on highway 1 along the ocean as an out-n-back course. Didn't know the elevation, but expected it to be pretty low (turned out higher than expected at 1900 feet overall but in little rollers rather than 1 big hill)

Recent bike rides had me getting to 50 miles in the 3 hour mark...so I wanted to get the full 56 miles in under 3 hours.


My plan of attack for the bike was: 10 mile warm-up easy with high cadence, then 20 miles of getting into a good 17-20 mph speed, then the back portion of the ride was planned as a negative split - as in push it hard!

What happened was the first part went well, the second part went ok, then I lost my bike chain and had to stop to fix it...getting all covered in grease in my haste to just get that blooming thing back on the bike.

At the turnaround point of 28 miles there was suddenly a drop in speed from 25 mph to like 12 mph...from a huge headwind. Crazy!! It lasted for about 15 miles so blew my chances to get below 3 hours...but I pushed hard...overtook bikers and said "go for it!!" I also wanted to learn how far I can push my bike to not destroy the legs for the run.

Bike Details. Avg Moving Pace 17.5 mph

Nothing major eventful other than this...ate a lot...stomach felt good....and chatted to the bikers about random stuff. I of course played my music tracks in my head from my list on my bike! Go "Love Shack" and "Dirty Bit"

Final time: 3:10 hours (close but no cigar for the target 3 hours)


Transition 2
Nothing eventful. Great!
Time was 5 minutes or so.

Run
My arch nemesis of the run! Had to do this race JUST so I could see how my run is. Was I going to blow up? Was I going to collapse in pain from the leg? Who knows!

The leg pain had started on the bike which made me worried....took lots of pills and stretched out on the bike. NOTE: might be time for another bike fit, think it might be due to being in the tri position for most of the ride and the leg angle...

My plan for the run was to use a run-walk routine. I didn't have a target time/distance for the run or walk...just had heard many folks tell me that this was better on the legs rather than pushing too hard. And that your overall pace could often be better because of the rest on the legs.

So off I went. I started off fast due to coming off the bike and found myself son in some 8 minute mile pacing. Wow! My expectations for the run just went up! It lasted for 5 miles...

Run splits...kept a good pace for 5 miles..so practice needed to maintain

I found myself in a tag-game with another guy called Bill. He ran at a consistent pace and my run/walk meant we kept passing each other...so the usual banter and chit-chat occurred, helping pass the time and giving us both something to look forward to.

Course was a flat (total elevation 360 feet) along the beautiful ocean coast and then some inland trails. Was gorgeous to take in the views of the ocean.

Scott Wilder Ranch - the view on the run - gorgeous!

After mile 5 I started to flag and my pace got slower....took in salts, Gu, banana...but just could not really get back into a decent pace. I didn't give myself a hard time and instead just was happy that I was running and going to complete the whole 13.1 miles (which was actually 13.4 miles!!) in a healthy state.

A surprise for me though was how many people I passed! Running is NOT my best sport, and yet I passed all these people? An interesting thing to analyze when the full results come out...

Watch finally broke (aka ran out of battery). Got to get a decent watch! so at mile 12 I just winged it and hoped I got my final time right.
Had some fantastic supporters out there (Many Thanks Carolyn and Dan, such a huge uplift in emotion and fatigue when you see a friendly face!)

Final chute on the beach...yes you finish running on the beach!

"See you at the finish line" they called out. This one line got me through the final horrible section which is to run on the beach. Yes! After 70.3 miles, they make you finish by running on the beach.! Kids and families are at the beach playing on the sand so you spend your time bobbing and weaving frisbees and kids running. Then you get to look so graceful as you head into the final chute in the sand. NOT looking forward to that photo!

Run time estimate: 2:20 hours

Overall
A great race overall and really proud I pushed myself to see what I could bring. Lots of learnings to take to the 70 days I have left before IronMan Arizona!

Again - thanks to my supporters today - it was the smiles, hugs, and waves that got me to the finish line smiling myself! (FYI - I can squeeze a supporter of two in my hotel room in Arizona if anyone wants to come and stand around for 16 hours! LOL! I'm serious!)

Thanks to my supporters today - Carolyn and Dan!

P90X 90 Days Results are in!

Here's my "wow" moment! check out the impact of doing some exercise on a regular basis....

I took these "after" photos a few weeks ago but was unsure whether to publish them....I mean one day I'm gonna get that donut belly back....but I decided for now it's proof I've got it going on!

Quite exciting to see results...getting back onto the program of p90x and other exercise with 12 weeks to go to the big IronMan Arizona Race this year...let's see what the next 90 day photo looks like!

I did just buy another pair of jeans yesterday...another 2 sizes down. That's a total of 4 sizes in the past 4 months and 15 pounds. Crazy expensive to have to buy these jeans again...but it's an expense I don't mind making!!

Sometimes it's not meant to be...

I joined a group ride this weekend but sometimes it's just not meant to be...
It started with 6 of us...and ended with 2. What happened I hear you say??

Fog, Freeways, Flat Tires, Police....all on 1 ride!

Please sing along like the 12 days of Christmas...

• No visibility from fog
• 1 broken derailer
• 1 bike chain fall off
• 1 pulled hamstring
• 1 partner turned back for the hamstring..leaving 3 not knowing where to go
•  3 people biking on the 280 freeway
• 1 person pulled over by police (for riding on the freeway...)
• 1 flat tire...with no air pump
• 1 wife calling saying "WTF are you!?"
• 2 left to scamper back to the start

And a partridge in the pear tree....

Got to say the last 2 were laughing in fits and giggles that so much could go wrong on 1 friendly bike ride! Guess some things are just not meant to be...

Final stats were a 30 mile bike ride...and I got a good t-run in to celebrate my leg being back in the game...and the need of course to start building up the muscles. It was freezing cold in San Francisco, but having the chance to run through Golden Gate park was quite a moment...felt liked I had "arrived" in the city!

Bike Ride Stats
Nothing exciting here. it was a stop start ride the whole time. Happy that there was some decent elevation in here to make up for something....I hear a rumor I might do a race with elevation on it, so guess I better start loving those hills. uurggh!

Transition Run Stats
This is more interesting...very happy to see a pace of under 10 minute miles. Will have to see how long I can sustain this pace, 5 miles was longer than I thought I could, so patting myself on the back for this one. Woo Hoo!