#racewithintent

I had originally signed up for Ironman Cozumel as redemption for my frustrating 1st Ironman in Arizona last year. But it just felt too far away and I decided to squeeze in 2 more Ironman and 3 more 70.3 races as well. Yeah, nuts. So I arrived in Cozumel feeling a little wary. I  was carrying great fitness but I was feeling mentally DONE with all the intensity. The pain of that Kona course was still fresh enough in my mind to make me even wonder if I really wanted to do it again. I wondered how much I could make myself hurt for a Kona slot or a PR or a podium.

I fell in with a fun bunch of Colorado based athletes at my hotel and was really thankful for their company, it was great to share the race weekend with them. I will be keen to catch up when our family relocates to Denver in January.

Did you read my Kona race report? Remember that nasty Aunt Flo who decided to turn up the day before the race? Well can you believe she did it again? Seriously, this needs some investigating, this has happened (unscheduled) the day before 3 races this year. It is not a disaster but it does add a little more anxiety and more time consuming pit stops. Anyway, moving on.

The course layout at Cozumel makes for a busy race morning. Swim start, T1 and T2 are all in different locations. I got myself to the swim start with enough time to squeeze my way up to the fast kids corral, take a few deep breaths, throw down the 1st of 11 Gu packets and go!

I loved that swim. I got onto the pier and dived, yay, I can't remember the last time I was allowed to dive into a swim start. I took off hard. I was wary of being complacent in the current assisted conditions. I settled in, I did get tangled up with other swimmers a couple of times but for the most part just put my head down and worked hard. I was a little bummed that the course was short. I measured it to be 3463m, 350m short! That combined with the current and my more than usual aggressive intensity gave me a ridiculous 13 min PR at 53:21.

I tore through T1 with no complications, glad I chose to clip my shoes on my bike so I could put some speed into my run.

I was out on the bike course in under and hour and I was excited! I thought, right, let's not waste that massive swim PR, let's turn this into a race PR. The swim had not left me feeling as fatigued as usual and I was right on top of my target watts right from the start. (I had struggled with this in my last 2 IMs.) I had ridden 1 loop of the 3 loop course on a rental scooter before the race so knew what to expect. The smooth, flat, straight roads were a TT queen’s dream! (Yeah, I am calling myself a TT queen.) The wind was not as dramatic as I was expecting and even when it was, I just reminded myself that everyone was feeling the same and I just stayed tucked in aero and held my watts. I must say, it was all going quite well, I was right on target for a 5:15 bike, I had made the left hand turn and was about 15km from the bike finish and was crunching numbers in my head and thinking come on girl, you could totally go sub 10 hours when I heard that dreaded “pop - phshhhhh!” Oh dang, back wheel puncture, I shifted into my small ring, jumped off and started getting the puncture sorted. I had pulled out my old tube and was reaching for my new tube when the Ironman bike mechanic arrived, we worked together to get the job done quicker. When we discovered the 3-4mm tear in the tyre we both groaned. Oh crikey, I did not have anything to seal the hole! The mechanic grabbed my old tube, hacked a piece off and shoved it between the new tube and the tear and began inflating the tyre. I wonder if I would have thought of that? Even if I did, I would have struggled to cut a piece with no scissors. He pumped it up to 80psi and I could see the old tube starting to show through the tear and I nearly died, eek! “Stop!” I panicked, but he said, “no, a little more.” He got to 90psi and seemed satisfied. We got my wheel back on and I grabbed his hand and with a squeeze, gushed my most heart felt “Gracias!”

I took off, feeling relieved and terrified. My race was not over and even with a 5 min stop, I was still on target for a very reasonable bike split. However, with just 2 thin pieces of latex between the road and my inner tube, I was terrified that I would not make it to the finish without another puncture.

Well, it worked, I made it to the bike catcher and passed my bike (and a shit ton of anxiety,) right over to him at a time of 5:18:47,  with my watts and IF right on point.

T2 was uncomplicated and I was on my way. I had set myself up for a sub 10hr if I could pull off a good run. Even at that stage I still was not sure what my body was going to let me do. I have struggled with dodgy guts in a couple of Ironman runs and I was not sure if this was going to hit me again, I was feeling as good as I have ever felt as I took off so I just focused on keeping tidy, holding good form and pace.

The 3 loop, out and back course was pretty flat, had some shade and a noticeable tail wind coming back into town each time. So, 7km out and 7km back 3 times. Easy peasy. (Haha, the silly things I say to myself in races.) Sebastian Keinle passed me on his last loop as I was hitting the 4km point, he looked like he was doing it easy and so was I at that point, he must have passed me thinking “Whoa, that age grouper is looking so tidy, I hope I can run like that when I am her her age!” So you can imagine he was super keen to pose for a selfie when he saw me at the award ceremony!

There were only a few other girls out on the course at that point and I began to wonder who they were and what my position was. I had stalked my age group competition prior to the race and will be honest, I was not expecting anyone to be ahead of me given the race I had had so far. So when a spectator friend told me,I was in 3rd place as I hit the 2nd loop I was really bummed. I wondered who they could be, every one I saw on the out and back looked either younger or pro and no one seemed to be looking particularly uncomfortable. I worked really hard to push those thoughts out and told myself that I was having a killer race. I reminded myself that I could only control my own performance and that I was doing a good job of it right now. That being said, I began to slow down a little, I was getting tired. I stopped for the loo just before the 21k turn around. I made that turn and could see the 10hr race slipping away, it was a tough loop that one. I was looking at every girl on the other side of the road and thinking that they looked amazing and that I did not look like I was holding it together etc, my mind was being really mean to me. My new Colorado friends cheered me on as I made the turn for the last loop. I remembered all the races where I have picked up places in the closing stages. I kept that front and centre and just kept trying to look the part. As I made my last turn at the 35km point I started to see girls who I had thought were ahead of me still on the out leg and I realised that I had been really hard on myself. I did not over take anyone in in my AG but I was on target for a respectable run and a big IM PR so I pushed on refusing to slow down and made that final turn onto the carpet. I lept over the finish line with a not terrible 3:46:25 marathon and an awesome 10:04:32 a 10 min PR.

I found the gal who came 2nd in the post race area, I recognised her from the course, I thought she was a pro! Neither her nor the smoking fast gal who won were on the pre race athlete list I had stalked, I guess they signed up late - serves me right!  Anyway we exchanged a few words about the race before she apologised, turned away and puked. Oh and here those doubts flood back to me even now, why wasn't I puking? Did I not try hard enough? I was gaining on her and as it turns out I ran a faster run split than her. I also beat her on the swim too. She went under 10 hours and I did not. Yes I have lamented that flat big time and more and more so since she was able to claim the 2nd of the 2 Kona slots up for grabs. Ok, enough of that, it is what it is. I did the best I could all dang day, I know I did.

I am planning my 2018 race season, still hoping for the perfect race and I hope I can snag another Kona slot in the process.

I look forward to working with my most excellent coach Rick Schopp at INTENT, training at a mile high and starting a new chapter in Colorado with my family in 2018.

Huge thank you to Simon and my kiddos, your support and love through all of the training and racing is wonderful!

My 2018 haul is the result of awesome coaching, a supportive husband, training at altitude and hard work.

Thanks to my coach Rick Schopp and my INTENT team mates for all the wisdom and support. Thankyou to my #1 sponsor and cheerleader - my husband, Simon.

Training at altitude is a legit thing and my results show it. I dont think I did anything different this year compared to last year other than workout and live in this thin dry air. It took some time to adapt and I found there were some workouts that I just could not do. My swim pace and my run pace took quite a beating and I wondered sometimes if I looked a blue as I felt. Actually, I did do a lot of climbing, both running and riding. That was something I could not do in Chicago. Ok, so climbing in thin air - I did tons of that.

Anyway, I am nervous about 2019 to be honest, not something that I usually feel. It is all just in my own stupid head, I need to remember that I do this for fun. I need to focus on what I can do and what I can control.

Happy New Year, wishing you all a faster and stronger 2019.

After my 1st go at this race in 2017, I was a little torn. Part of me was happy to tick IRONMAN World Championships off my list and never put myself through that sufferfest again. I hated it, it was hot, the run was horrible, and I found the layout of the transition, spectator areas and general logistics to be claustrophobic ordeals. However, on the evening after that 2017 race, I saw athletes heading home from the award ceremony with their ukeme bowls and I felt a strong pang of want.  My race had not gone to plan, I knew I could do better and I wondered where a good day at Kona would put me. After a few more weeks of reflection and recovery I decided that yes, I needed to give it another go.

I started to write my thank yous at the end of this report, but I realised that I may lose a few of you along the way and this is important. Thank you to my biggest fan and supporter, Simon. I love chasing him up hills on bikes, holding his wheel all these years had made me a better person and without his encouragement and support I just could not do this. My coach, Rick Schopp, gosh, I feel like I say this all the time, but he pushes me where I don’t always want to go and he must find it hard to sleep with all the pins I stick into that voodoo doll, (I have taken them all out now.)  I thank him especially for pushing me, for listening, for calling me out when I am being a slack ass and for the awesome giggle when he hears my results. Thank you to my team at INTENT, the messages before and after were off the charts! I know a whole bunch were tracking me all day and I was sending my thanks every time I hit a timing mat! Thanks to my Dad for coming all the way from Sydney to cheer and sherpa, that was pretty awesome. I don’t get to see him enough, to have him there was really special.

DAD, READY TO CAPTURE IT ALL

So I found myself at the starting line of this year’s race in quite a different headspace. I had 2 more humbling Ironman experiences under my belt, a crazy amount of fitness gained from lots of training in our new 1750m above sea level abode and some practiced heat coping strategies. I was going for a top 10 finish and a course PR regardless of the weather.  My race plan was full of lessons learned from last year, paces, watts, calories, salt and heat coping strategies. I hoped I could pull it all off but I knew that at some stage I would run out of script and just have to ad lib.

7:20am - BOOM! I am swimming. My mission was 8:35 per 500m. This would give me about 1 min faster than last year. I got kicked and pummelled last year so I positioned a little left to avoid the chaos. It worked, it was busy but not as bad. My watch buzzes every 500m, the glance at my splits was telling me we had a bit of current assist on the way out. So when we made the turn I just dug in and pushed hard, trying not to lose too much of the time I had gained on the way out. I kept asking myself if I was going hard enough and could I push any harder, I kept reminding myself to stay on the gas all the way to the finish.  I reached the sand and scrambled up the stairs, already thinking about how I was going to execute T1. Thank goodness for the volunteers helping out here as I was almost wiped out by a wave that came crashing over the stairs as I was trying to read the time on my watch. Woo hoo, 1:06:40, 3 minutes faster than last year.

OK, NOW FOR A LITTLE BIKE RIDE

I was handed my T1 bag and ran into the change tent. With the help of a volunteer I was on my way in moments.  I was jogging along at the pace of the pack as we made our way to our bikes, I turned on some hussle when I remembered that I was racing! I saw the lamp pole I’d scoped out to landmark my aisle earlier that morning and made the turn, I found my bike no problems. I had opted to clip my shoes in pre race, so by the time I reached the mount line my socks were super soggy from the saturated carpeting.  My feet were never dry all day, I’d post a pic of the result but I don’t want to freak y’all out too much. 😱 The mount line was a bit of a zoo but I made it out in one piece! 3:13 about 1:30 faster than last year.

My first 15 minutes of riding were at an intensity (IF) of .78, oops! I was aiming for .66, my goodness, this is rookie territory! Clearly I was a bit amped and buzzed with the good swim start. I lost a bottle of electrolytes/nutrition on a bump at the 5k mark but did not sweat it.  I had a back up in my special needs bag located up in Hawi at about the 100k mark. I was taking on cals and salt every 30 mins, I was taking water bottles and refilling my built in hydration bag and keeping a spare bottle on the back cage. I had some additional electrolytes to add to the water while I was on the go as well.  It was not as hot as last year, my data recorded an average temp of 32C with a high of 37C, last year I recorded and average temp of 36C and a high of 39C. We seemed to have a tiny bit of cross head wind on the way out to the Hawi turn around. I started to pay attention to race numbers. Last year I did not realise that we would not have our age groups tattooed to our calves and I didn’t realise that the race numbers were grouped in ages. I was on to it this year and I knew the range I was racing.  At this point, I was doing all the passing, I don’t recall being passed by anyone in my age group at all on the bike.

PROBABLY DOING 500W HERE 😜

I was pushing a few extra watts than I planned in order to keep out of draft zones and it did not seem to be hurting me. I struggled last year to hold my watts and ended up with an IF of .64 and in Boulder earlier this year same thing happened and I went .62, I put this down to the heat. I have managed .69 in other races but felt that that was too aggressive for Kona, knowing how brutal that run can be, so I felt that .66 was a good stretch for me this year. But on the day I felt like I was holding way too much back at those watts so I let loose a bit. Besides, I was kind of enjoying myself. The climb up to Hawi felt insignificant and I was well on my way to smashing out a great bike.  I saw some folks holding out an Aussie flag right at the U turn, crikey, that shit slays me, I felt quite emotional.

The ride back to Kailua was good.  I was not cracking. I pushed on, crunching splits in my head and feeling really good. I started to ease up a little and spin at a little higher cadence to get ready to run.  I came in at 5:10:23, a big course PR, and unbeknownst to me at the time this 4th fastest bike split had me sitting in 3rd place.

I handed my bike off to a volunteer and ran into the change tent. Helped by another volunteer I threw my shoes on, grabbed my race belt (all loaded up with my gels, hat, number and emergency Immodium) and took off. I missed the sun screen, not on purpose, I just did not see any. Ugh, this sport is turning me into a melanoma snack bar. I got out on the run with a T2 of 3:02, again, saved another 1:30 on last year.

I had loaded my pocket pre race with a couple of nylon panty hose cut into long sock lengths.  At the 1st aid station I filled one up with ice and tied it around the back of my neck, it dripped icy cold water down my back for about 30 min. It was awesome. I was using some new gels, loaded with salt and a lower but isotonic sugar concentration.  They go down so so easy and have as much salt as the salt tablets I was taking on the bike. I had zero gut issues this year. I calculated that last year I spent about 7 minutes in the toilets throughout the race and spent a good deal of time in a lot of discomfort.  This year no problems at all!

BEFORE IT GOT TOO UGLY 😂

I was holding a conservative pace, dying a little on the hills but pulling it back up on the flats and descents. I was not able to see the race numbers of the girls I was passing and being passed by. I was told by a friend at about the 3km point that I was in 3rd.  I was passed by Elisabetta (she went on to 2nd place) just before the halfway point so I wondered if that put me in 4th. I came up upon my friend Jeff, we reached an aid station together, I grabbed a water and dumped it down his back, I can't remember what I said, but he wished me well and I pushed on.  Another friend at about 21k told me that I was in 3rd and I was shocked. I was not sure where the other girls were but dang I knew they would be coming. I was remembering that feeling of seeing those ukeme bowls awarded to the top 5 and I began to think I could really get one. The toughest part of the race was the climb up out of the energy lab, the sun on my back was awful and I was tired.  I let my pace fall to a level that apparently had my husband and my coach, who were tracking me via the timing mats, having heart attacks. What I did not know, but what they could see was that I was being ferociously stalked by the gal in 4th place, she was gaining on me at at rate that had Simon and Rick on the edge of their seats. I am glad I was oblivious to the actual threat. I made it back up onto the Queen K and just held onto the pace as best I could. I told myself to NOT slow down.  The last 8k were tough, I was scared of every foot fall behind me. That kept me moving for sure. I made that last soul and body draining climb of the run, passing the crazy awesome peeps at the Base Performance tent before making that divine turn down Palani Drive. I bounded down that hill smiling my head off. I still had 2k to go but I was so close and the hard part of the course was done. Now it was time to wave to my Dad and friends, smile big and bring it home. I was passed by a gal in the finish chute, and I wondered if I had just lost 3rd but I did not care, I knew I had one of those bowls.  I nearly choked when I saw my time too. Whaaat! A 3:42:01 marathon gave me a finish time of 10:05:19. So much to be happy about!

WHAT DID I JUST DO!?

A bit of post race asthma had me into the med tent.  Ugh, thanks to Christian and Meredith for helping me out.  I was still in the med tent when I turned my phone on to dozens of messages.  The 1st one I opened was from Simon, it said, “3rd place, woo hoo!” I lost it, ugly happy crying, “I am ok!” I wheezed at the poor alarmed medic who did not know what to make of my sudden heaving outburst.

So that was the race, I have left out so many details, but to sum up, I feel like I had one of my most perfect races.  With hindsight, I feel like I could have pushed a tiny bit harder on the bike, but I could not have know that till after.  I wished I could have run under 3:40, I know in hindsight that I could not, I really did not leave anything out there. That 2 mins would not have made a difference in my placing, I just wished I could have held onto my pace. That gives me something to work on and I am fine with that.   I will call this an Ironman PR, (my 10:04 in Cozumel does not count because of the massive current assisted short swim course.) I am not sure that I want to right now... but I think I can still wring a little more out of this body. I really want to go under 10 hrs! As for placing 3rd in the women’s 45-49 AG, (IN THE WORLD - tee hee) I am really happy, happy that I was able to pull together my best performance on a day when it really mattered.  I absolutely know that I had some fierce competition out there, I know their A games and so I know that their days did not all go to plan, so I remain inspired, vigilant and on my toes.

Kudos to many many athletes on the day for pushing through the heat and distance to achieve some great results.  My very good friend Jeff, had his 1st go at Kona after many years in the sport.

PRE RACE SELFIE WITH JEFF

This was a dream day he never thought he would have, his joy, emotion and pride at being there was written all over him! He a great day, he was beaten up a little by the run but his smoking bike made up for it and his overall time was where he said he hoped it would be.  I bet he goes back for another crack. Kudos to my other Jeff, (I have a couple,) Jeff B took about 50 mins off his 2017 time. Kudos to Lindsey my friend the human fish who gutted out a run after tearing something important in her hip in T2. I mean she really gutted it out, she was black and blue but she still pulled off a very tidy performance.

The awards ceremony - ahh, where to begin without sounding like a real cow. Sorry, Ironman, this was not awesome. Charging my Dad $55 to eat dinner off a paper plate with a bottle of water at an out door folding table with a plastic table cloth made me a little mad. It was the only way to get into the awards so what can you do? 

I made the most of my time on the stage, soaking it in, congratulating Janette, Elisabetta, Linda and Tanja with whom I shared the podium.  I just wish my Dad had a telephoto lens to capture the moment a little more clearly. (I guess they assume we are all happy to buy the Finishers Pix.)

Family and friends were restricted to a barricade well away from the stage and off to the side to accommodate the VIP area and TV camera scaffold. VIPs were standing up and walking around with backs to the stage making it difficult for us common Age Groupers to get a picture of one of the MOST AWESOME MOMENTS OF OUR LIVES. I really could go on, but I will put it all in my survey.