Tag Archives: Swim

Peterborough Half Iron Race Report

11 Jul

I’ve had a few days to reflect on the Peterborough Half Iron while my muscles ached and my motivation was thin. Three days later I can say my muscles are feeling better and I am not as fatigued as earlier in the week. I had a great day, despite the overcast and rain. But in hindsight I’m glad for the rain and cloud coverage because it was still hot and humid.

DSC01158All packed and ready to go! My whole race needs fit in one bag (except for bike and wetsuit, of course).

I have to admit that I was not very nervous leading up to the day of the race. In fact, I was actually excited. I knew that all I had to do was get over the swim and then I’d be, basically, home free. I knew I could bike 90km and I certainly knew I could run 21km.

Race day came early on Sunday. Mark and I arrived at the race site around 6:30 and set up our transition zone. Once all set up, I squirmed into my wetsuit and went for a quick warm up swim. Mark’s parents and god parents made the trip to Peterborough to cheer us on. So after a quick hello, we waited on the beach for our start.

Swim

I was concerned about the swim but it went very well. The swim consisted of two 1km loops with a short run on the beach between loops. The water was warm and a little murky. There was a bit of seaweed near the shore but that did not stop me! The start was a mass start, but racers were grouped by estimated finish times with different coloured swim caps. I was in the last group – the navy blues. When I came out of the water the final time and my watch was at 38min, I looked around for other navy blue caps but I was the only one. I couldn’t believe it! My day was starting out great. After a short run into transition, I stripped the wetsuit off, tried to dry my feet and got ready for the bike.
Total swim time (incl. run to transition): 40:56

Bike

The bike course was fairly tough. There were almost continuous rolling hills with one big hill one the way out. On the way back, that hill was not as bad, but a little longer. I had tried to stick to my nutrition plan but it was tough to have a long enough flat stretch to eat. I ate bites of my sandwich every once and a while and about an hour later I ate a Clif Bar. Shortly before getting off the bike, I ate a gel for one last boost of energy. I was feeling pretty good all through out the bike. Although I was cursing the hills and couldn’t wait to hit the turn around, my average speed was 28km/hr. I think that’s a pretty fair speed for a headwind for most of the ride with quite a bit of hills.
Total bike time: 3hr:04mins

Run

By this point, I just couldn’t wait to be finished. My plan was to run to every aid station and give myself a walking break when I reached one. I stayed pretty true to that plan but there was a bit of walking between aid stations too. The run course, much like the bike course, was hilly. I began drinking Pepsi at 5k which did help me to continue mentally. This was what I found the biggest hurdle. My legs were not so much ready to give up as much as my mind was willing to go no further. I found the Pepsi gave me a big enough caffeine jolt to run about half way up a hill which allowed me to walk up the rest. Once at the top, I would run down and carry that momentum through to half way up the next hill. This was my plan and it seemed to be working quite well. The last 2km were the easiest. We were off the country roads and into town. Things seemed to be moving faster and more efficiently. I ran into Beavermead Park and spectators were saying “This is the last 100metres!” I was so elated, I couldn’t wait to cross that finish line. The final turn I spotted the finish line and the time. Mark, his parents, god parents and the crowd cheered me through the chute and I know I had the biggest smile. But I also had the biggest burst of emotion. I hobbled to get my medal and to have my timing chip removed and I couldn’t contain the tears. I know, what a sap!
Total run time: 2hr:09mins

Total race time: 6:00:51

DSC01175Sitting down to pack up my T-zone. Getting back up was tough.

I had a great day out on the race course. It was tough, but not insurmountable. I do see myself completing an other half Iron distance in the future but I don’t think it will be for an other few years. For this race in particular, I don’t think I would change anything to my training. Although I will approach training a little differently for my next half Iron.

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Two week countdown and a new toy

24 Jun

I know I’ve been MIA in the last few weeks. Summer holidays are in full swing so that means extra shifts need to be picked up at work. That translates to completing my training at different times. No worries though, the training hours are being put in.

Mark threw me an awesome birthday full of surprises with friends and family. We went horseback riding and enjoyed an awesome meal that was a complete surprise. Both our parents made it down from Timmins which was totally awesome!

DSC01153But back to the Half Ironman! We are now two weeks out and I can’t believe it’s already here. It seems as though I still have months of preparing ahead but I’m all ready. I’m going to start to taper soon where I will maintain fitness but not put in hard workouts.

The main thing constantly on my mind is the swim. I try to practice the open water swim as often as I can. I’ve gone a few times and, once I get into a groove, it’s really not so bad. But then there’s the sea weed that totally grosses and creeps me out. I swim through it as fast as I can but eventually it just becomes too much. I really hope the lake in Peterborough is clear of sea weed. Or perhaps the number of people swimming through the sea weed will clear it for me.

But enough about the swim. What I’m really excited about is to get on my new bike. That’s right! I spent a small fortune on my own brand new Giant Defy Composite 2. GiantThe quality of the photo isn’t that great. We’re low on space in the den now with 3 bikes. We’ll have to figure out a solution to fit them all comfortably. I have yet to take her out on a spin but Wednesday is looking to be the day I go on one last long ride.

Sunday’s run was terribly hot. The humidity was really high at 93%. I went through almost all of my four water bottles on a 17km run. There was almost no shaded areas and I had to walk a few times. Although it was a tough run, I know it was a great training experience. The Peterborough Half run is a course with almost no shade in similar temperatures. It’s good to now how my body will react and how to stay moving. If it’s a stinkin’ hot day, I am so having ice cream when I cross that fiinish line!

Early Bird re-cap

22 May

I’m sorry for the delay in getting a race report on here. We just got home from Ottawa and the hotel we were staying at did not have Wi-Fi. Although it was initially frustrating, it was also kind of liberating. The hotel did, however, have cable which is a luxury we don’t have. Needless to say, I was glued to the TV.

Anyway, down to business. The Early Bird Triathlon was Saturday and started at 8:30. The novelty with this race is that the swim portion is in a 50metre pool. The water in Ottawa in mid-May is still pretty chilly. The pool is much  more comfortable and controlled – great for first timers.

We arrived at the transition zone around 7am. I raked my bike and organized all my clothes and gear on a towel. For first timers, remember this: untie your shoelaces! Undoing knots is not fun when your wet and under stress. Mark and I ran into old friends and our triathlon coach. It was so nice to see familiar faces! I proceeded to picking up my timing chip and to get body marking. We had to do our own body marking in this race. Luckily, I had Mark with me. After a final pee check, I practiced transition. This always seems a little funny but its worth it. Running into transition with a plan and knowing where you’ve racked your bike will save you lots of anxiety. I also practice how I will put on my clothes, helmet and sunglasses.

swim

Swim

Shortly after 8am we headed towards the pool and waited on the deck. The way the swim operates is through timed corrals. Every racer lined himself or herself in their anticipated finish time slot. I was feeling fast so I lined in near the back of the 10min corral. I hadn’t timed my 500m in the pool during training but figured my estimation was correct based on my 100m. The line moved slowly but I chatted with the people around me which passed the time. Finally, it was my turn. When I was told to jump in, I realized my goggles were not over my eyes – oops! I quickly pulled them down and hoped they weren’t going to fill with water. I started swimming and there was no panic, no fear and no anxiety. I felt great! I did not get tired and continued until the first turn around. This is where things got congested. I caught up with the person in front of me, who was caught up with the person in front of her, etc. The swim was slow and I tried not to touch the feet of the swimmer in front of me. I’m sure she probably appreciated that. My total time in the water was 11 minutes. Slow, but I was not fatigued when I came out of the water. This was perhaps a blessing because the run to transition was 500metres.

 

Bike

My time in transition went without a hitch. It could have gone bad as I put my shoes on before my bike shorts. Pulling up shorts over bike shoes: problematic, will never do again. Once on the bike, I put the pedal to the metal. I had some serious time to make up. I kept telling myself that it didn’t matter if I didn’t place in my age group. After all, I was now at the bottom of a very competitive age group. As I pedaled, I kept passing people. The canal’s Colonel By Drive is mostly flat with two inclinations. Only one of those inclinations is a problem and even then, it’s not so bad. The bike route was 2 loops of 11.8km. I took the time to enjoy the scenery. That route used to be a staple for running and cycling when we lived in the capital. Nearly a quarter of an hour later, I slowed to dismount and ran into transition. My time on the bike was 44 minutes.

Run

The run after swimming and biking always kills me! I knew I had a fairly long incline up ahead just after the 1km mark so I started running slow and steady. I was uncomfortable and unable to push that feeling out of my mind. It seems so easy to do on the bike. I kept going and put one foot in front of the other. At the first kilometre I looked at my watch: 5:00min/km. Wow, was I ever running slowly! Where did the endurance go? I told myself that I had to keep that 5min/km and that I could not go any slower. However, at 3.5km I totally forgot my rule and walked for 30seconds. I had been climbing for a few hundred metres and knew I had to climb for another few hundred more. This little rest helped and I started running even stronger. When I came into the chute, Mark was waiting with two really good friends. I came into the chute with no one behind me and I sprinted to the finish. Run time: 26 minutes.

finishingMy overall time was 1 hr 26 minutes (transitions included) and placed third on my age group!

Our celebration afternoon was spent lounging in the Arboretum and taking pictures.

DSC01048

Spring in January

12 Jan

Holy canoli! The temperature in the GTA reached 14C (57F) today! It was a beautiful day, with a warm breeze. I couldn’t ask for better weather for a long run. Actually, I overdressed! I would have been comfortable in shorts and a short sleeved shirt, but I opted for my pants and long sleeved shirt – bad idea. Luckily the breeze kept me cool. I shouldn’t complain too much though. I’m afraid we’re going to have a big shock back to reality with a snow storm (god forbid, though).

Mark and I joined a Masters swim club and today was our first swim with the group. I was placed in a medium lane but was moved to a faster lane after a few hundred metres. I was thrilled! I’m actually not as slow as I keep thinking I am and my technique might not be too bad after all. Boy did that feeling fade quickly. The swimmers in the fast lane were all down to business with a variety of strokes and using fins for different drills. I found myself playing catch up most of the workout. I was exhausted after today’s swim. I swam more than I ever have in my life! Mark was also tired – something he hasn’t experienced in months. Our workout went something like this:
10 x 100m
25m pull, 50m kick, 25m pull
8 x 25 speed work
18 x 100m with 100m of variety strokes.

Once our time was up, I was pretty thankful and quick to leave the pool deck! Hopefully every week won’t be as intensive but I am looking forward to structured work outs and learning better technique.

My man is an Ironman!

4 Sep

We really couldn’t ask for a more beautiful day in Penticton on August 26 for Mark’s Ironman. It was warm with a breeze and no humidity – it was a dream!

As promised, here is Mark’s race report:

Swim:
Within the first like 10feet of the swim I had my goggles knocked off. Not long after that I was frustrated by the chaos in the water and I stopped swimming and it did not take long for an alarm to go off and say: “Don’t stop you moron go!!” So I then restarted swimming and after about 10 or 15 minutes the packs started to form and I was like a minute or two behind the lead pack and I was happy to just swim there for the rest of the swim. From this point forward the swim was non eventful and I just went about my business.

Bike:
The bike this time was different than any other bike ride I have ever done in any triathlon regardless of distance. For the first time I was not the passer but I was the passee…big time. From the 70km mark forward I was passed by so many people it was crazy and I don’t recall passing a single person. Thats 110 km’s of being passed! On a guy with a big ego like me, that was tough to take but I swallowed my pride and sat in a comfortable pace.
The first 60k of this bike ride was so easy (and gorgeous). It was mostly flat and we had a tail wind. Big groups started to form but after the 60k mark all this changed. At this point you hit Richter Pass which from start to finish is like 10k of 3X3km of hills and some short recovery flat sections in between to make up the last 1km. The hills are not that bad in terms of grade but they just seem to go on forever. This I was well prepared for both mentally and physically and did what I had practiced. What I was not ready for was the 30 or 40km that followed. Following Richter Pass you get the next hour or so in rolling hills and this took a toll on my legs and this is were people started going by me like I was a transport truck stuck on the Autobahn. After this I realized that if I pushed to hard I would suffer later on. The rest of the ride I took at a very comfortable pace and this is were the mental game really began. At this point so many people passed me and it was really hard to just let them go but I knew it was a long day and I knew I had a snickers bar coming in my special needs bag. I ate my Snickers Bar with about an hour to go in the bike ride and shortly thereafter I hit the second really challenging part of this bike course which was another approx 10k climb up to Yellow Lake. This was truly demoralizing. I had practiced eating a Snickers Bar several times in training and it always seemed to give me a boost but that boost hadn’t kicked in yet. So I had been on my saddle for like 5hours at this point racing for a little over 6 hours my legs were aching and here I was faced with this 10km climb up the side of a f***in mountain. Thank god for the crowds because they cheered you on and I am pretty sure the vibration from their sound waves pushed my but up that hill. Anyways, survived Yellow Lake and then it was really easy back into town. From this point its like 20km mostly downhill and this is when my Snickers bar kicked in. This, in hindsight was awesome because I actually felt great coming off the bike.

Run:
The run is what I am most proud of for my first Ironman. I came off the bike feeling great I covered the first 10k in 47minutes. But at this point the hurt started. I covered the next 11.1k in 53minutes as I crossed the half way mark in 1hr 40min. Then after the turnaround at Ironman Canada you have like two pretty tough hills and I was forced to walk. Now in the past at long distance tri’s I have absolutely blown up both mentally and physically in the last part of runs. Here I was prepared for this I knew it was a possibility and I had a plan. At this point I had been on my feet racing for like 8hours so regardless of how much I took in (calorie wise) I knew my glucose levels would be low so, just like I planned ahead of time I knew that walking my heart rate would come down so I slammed back two glasses of Pepsi and a gel and I let that settle. Within a couple of minutes I felt alright and restarted running. This process I had to repeat again over the next 13 or so km’s two more times but I never panicked. I controlled the controllables and let go of what I could not control. With 7km’s to go a very nice 31 year old woman from Chicago caught me. This had nothing to do with who caught me but when she did catch me its like somebody lit a match for both of us. All of a sudden we both picked up and for the next 6km we both started running sub 5min km’s (which is not flying but at the end of an Iromman oh my god that feels fast) together we passed a bunch of people and with 1.5km’s to go I finally pulled away from her. (my own little version of the ironwar and it was AWESOME!) and then with 1km to go my energy levels crashed so I am hurting now and then with the last turnaround in sight I turn at the wrong spot and the crowed goes wild…Hey Hey you turned at the wrong spot…CRAP!!! So I went back and this woman passed me and then I just did not have the gas to catch her again but over all what a run. I felt more prepared for this run than any other marathon I have ever done and it was a great way to end my first Ironman.


So I was super excited when I crossed the finished line I finished 2 in my age group and 129th over all with very respectable 10hr 22min first Ironman.

The entire experience from training all the way to the post race meal was incredible. It has been an amazing journey of self discovery and a battle of never giving up and working hard and hard work paying off.

When you finish an Ironman, this is the kind of treatment you can expect: a nice, greasy burger and a piggy back ride to the hotel.