Escape From Fort Desoto Sprint Tri

Can't believe I've crammed two races and some solid training into a six day span. I was a bit nervous about this race for several reasons. There are always some fast women here, I know a lot of people racing and I had some hard training days this week and didn't know how the legs would shake out. Well, I did ok, second overall female and got another Master's award. Every time I gripe about being old, I like to think of the Master's awards I've been racking up, kinda nice. I had a good warm up run/bike. I had some ART (active release) on Friday after work and this really helped my hammy's, I think. I only had a partial treatment since I was racing the next day but I will definitely get more treatments even though it's painful. The swim was a little tricky - long run out over the sand bar which sends the old heart into anaerobic nirvana! We had a current to swim against so it seemed pretty long. I concentrated on keeping my arm tempo really high like coach Seth preaches and it paid off. I got through the endless droves of prior waves with ease and just plugged along. All in all, a really good swim for me. It's about time because I have been really working on this. Onto the bike and the legs argued with me a bit. I had a rough go but just tried to keep the watts up and ignore the pain. Average bike but I didn't lose any placing, just time to the leader. On the run, I had one speed - unfortunately, it was the same speed as last week but this was a shorter run and needed to be much faster! Guess running mile repeats on Thursday night might have a bit to do with that! I did feel strong as the run progressed onto the sand, I just couldn't catch anyone ahead - Sharon was absolutely gone! Much credit to her, she is a fierce competitor and raises my game every time we race! I had a much better race than I had here last year, gotta be happy with that. The positive I take from the race is that I had a pretty balanced effort, not super fast or slow on anything, just steady in each.
Rode in the hills today and felt decent for not having been there for about 5 months!
Another hard week this week then I'll ramp it down for St. Anthony's on the 27th. Rethinking the half ironman, may change to Rhode Island 70.3 in July instead of Kansas - gives us more time and likely will be more inviting. Gotta look at the calender. The Dane comes back home today, yeah!!
Kia Kaha.

Great Clermont Oly tri

This race was kind of weird. I haven't traveled solo to a race since being with the Dane. I had no support crew or literally anyone I knew that was racing. Put that on top of being racked with the men, being numbered 313, having significant bad weather all night prior, I wasn't really sure about this. I got up at 3:30 am to make the drive to Clermont, not sure how bad the weather was going to be. I had a little oatmeal which I'm testing out for race day breaky, working well I'll say. The drive was wet but not raining, good. The weather was quite still in Clermont which was a nice surprise. Got my packet, made sure they knew I was a female (was originally registered male) and got transition squared away. One reason I like doing early "c" races is because you're reminded of all the silly things you seem to forget about since the last major race. I brought no towel to "mark my territory" amongst the men but, no worries, I have the plastic bag my wetsuit was previously in. Took my token 10 minute run to open up the body and the hamstrings were arguing but I didn't care to listen. We, the women, were the last wave, as usual. Got a good start but just didn't feel terribly comfortable the entire swim. Didn't get into any good drafts, just swimming along on my own but not super hard. My swim split represented that, not happy and hopefully will be better come St. Anthony's. Onto the bike after novice transition - couldn't get my wetsuit off and my glasses and helmet on. I liked having the SRM for a few reasons - I wasn't a slave to it but it kept me honest when I wanted to soft pedal a bit. I changed my bike position a bit last week (trying to get more aerodynamic) and am not comfortable on it at all at this point so all my descending was done out of the aero bars - ugh, slow. I did feel comfortable and strong on the flats. Kept my head in the game though my legs were not very rested. Off onto the run and felt immediately, I had left my legs on the bike course. I didn't head out like a bat out of Hell like I normally do and this proved to be a smart move with my current fitness level and advanced age. My hamstrings were killing so I jogged up the hills and tried to push down. Finished in 2:22 something and this is actually a PR for any Clermont olympic course for me. They moved transition also so much longer run to T1 than previously. I ended up 4th overall female which was a nice surprise since I didn't expect to have an overall result. Swim was not great, bike was definitely better and run was better than I expected with the injury issues since Jan. I actually felt stronger as the run went on, with the exception of the hills which really killed my hamstrings. I have diagnosed myself with a high hamstring tendonopathy which is basically a problem where the hamstring attaches to the pelvis. I have a massage tomorrow and my first ART treatment on Friday, hopefully this will help. If I don't get much relief, I'll have to reassess my spring races, the goal is Kona, afterall. Overall, I feel really good about the first race even with all the mistakes and pains I've had. One thing I love about this sport is there is always a learning curve!
Kia Kaha

New ride for '08

PICS NOT SO GREAT, THEY'RE FROM MY PHONE.

Thank goodness for rest week!

I've had a solid training week last week and am thoroughly tired and sore. I did all my workouts, plus extra swimming. My long run is still not long but I'm trying to gradually extend that. It'll affect my early races but hopefully I'll have it long enough for half ironman in June. I'm dealing with some really strange pains in my butt/hamstring area so have stopped the power weights - may have been too much to do while training with power on the bike. I'm gonna see how a week of rest does then persue opinions if these pains don't resolve next week. Being over 40 is a drag. I do have a race on Sunday 4/6, olympic distance tri in Clermont. I'll get to shake out the race cobwebs and open things up for real. I feel good about the swim and bike but the run is lagging due to time off from the injury. I'm really only doing this race because I don't like to have St A's being my first Oly distance tri. I look forward to racing with the power meter, not for instant in-race feedback but more for reviewing afterwards. We'll see. My legs are currently toast, hopefully I'll get a little spring back by Sunday. I have whirlwind schedule planned for April - Clermont 4/6, sprint tri 4/12, then St A's 4/27 (this being the most important of the three). I'm getting a new '08 P3C frame this week, my trusty '06 frame is on it's way to Sweden - I hope it's ridden fast! I'll be sure to take pics!
Kia Kaha

Bend and snap

Yeah, remember that from Legally Blonde?? Or something similar to that anyway. Funny movie. But, the point is, I'm trying to grasp the two-beat kick. It sounds really simple but, for one who did not grow up swimming, it is far from simple. Seems that learning to swim properly and efficiently has taken up more time than training the other sports! Anyway, Coach Seth was on deck demonstrating the two-beat kick dryland style and got into this rhythm and the word snap popped out of his mouth and Val and I busted up laughing (especially after Val blurted out "bend and snap"). Guess you had to be there! Keep in mind, we're swimming at 5AM, it doesn't take much to get giddy. He was making up drills for me to do and I felt like a wounded animal. I got to swim this morning with all of the lesson fresh in my mind and feel I have a mild grasp on it. I don't know if it's a runner thing but I didn't think I did that much kicking. We swam some 300's this morning and I really tried to concentrate on NOT kicking, just doing two-beat and dragging my legs. Amazing how much less tiring it felt! I didn't swim faster necessarily but it felt more efficient. Not sure I was doing it right but I'm working on it (different coach on deck). And, if you should see me running, yes I'm wearing compression socks. Not trying to be a Euro wannabe, just nursing my lower leg from the injury Jan/Feb and these really seem to help. They just look really dorky! Oh well, the price for better perfomance!
Kia Kaha -> my new slogan

Swimming and power lifting

Ohhhhhh, can I say painful combination! I have been on this strength training program for 3 1/2 weeks now, it's more based somewhat on power lifts and the remainder on moving your own body weight and dynamic resistance. It is killer and I'm spending more time in the gym than I ever have. I hope it's getting me stronger because I am truly sore after each session. The exercises change every session so the body doesn't adapt so easily and one can continue to make strength gains. Anyhow, I'm doing all this while ramping up my swimming, biking and running. Training on the bike with the power meter is becoming like another weight session and is quite demanding but every session is quality - no junk miles here! Running is coming along slowly. Did almost 7 miles yesterday with 3 x 7 min tempo in the middle. I'm not fast but I'm working on it. Swimming is challenging when paired with the weight training. However, I'm getting faster, I think. Had a 1000y TT in the pool this morning (done solo) and averaged 1:25 pace for the distance. I think that's some sort of improvement for me. It's not fast by any stretch but it's not so long ago that I was using 1:40 as my aerobic "T-pace". And, the fact that I'm in to middle of massive weight training AND able to swim faster is really positive! I think the technique work I'm doing is really helping me to not always try and muscle through the water. I am pumped that once I go to a maintenance phase on the weights in 6-7 weeks, I'll swim way faster. It is really fun because I used to be such an aweful swimmer. Just shows what dedication, consistency and drive can do to turn a weakness into a potential weapon. Now, if I can just ride the bike faster and not lose all that wonderful time I'll gain in the water, I'll be all set!
cheers

Running again

I didn't want to jinx myself and post last weekend about running again. I'm a bit superstitious I suppose! I did run last weekend off the bike Saturday and Sunday, just 20 minutes each day. Wondered who's legs I was running with - certainly not the legs I stopped running with 3 1/2 weeks ago! Anyway, no pain or injury issues, just suboptimal run fitness. Amazing how fast it goes away! Ran again on Weds, 40 minutes. I was supposed to run again on Thurs but thought I'd be better off just not running so just swam in the am and did serious power lifting in the evening. I've been swimming 4 days per week, 2 days technique and 2 days just regular masters yardage. I think this is going well. Riding with power meter which was broken and needed replacement which was done very quickly - thanks to SRM and Outspokin!! Lifting power weights three days per week and this is wicked hard! Sore after every one hour session because it is full-body workout!! The drive home from the gym, about 8 minutes, is an effort! The weights are slowing the other workouts but even so, I felt stronger in my Friday swim. Strange.
I'm getting HUGE! Hee hee. I will post pics of new brick route, it's killer - along the waterfront, then up to the golf course. Tough living. Change of race plans too, nixing St Croix 70.3 due to injury and don't want to go in there with subpar run. Planning instead to do IM Kansas 70.3 Lawrence in June, perfect timing and it'll be great to get back to KU country. Haven't been back there since I took classes in '90-'91. Go Hawks!
Ciao

Hey Ya'll

When I qualified for Kona '06 race, I gifted myself with a much-needed new tri bike. It was a really good move for me and I've enjoyed riding my P3C immensely. When I qualified for Kona '08, I decided to commit myself to cycling more (and more specifically) in '08 to prep for Kona. I felt the best way for me to try and make another leap forward in cycling was to train with power. I finally got my new SRM mid-January. I'm still playing around with it, trying to figure it out but I can see where more information will help me improve my cycling. I'm also doing a training program which is power based instead of heart rate based. It's hard and there is no hiding and not much "easy" mileage but I want to give this a shot. I did my first test on Sunday, functional threshold power (FTP) test. Drove out to Fort Desoto since there are no stop lights or any distractions there to do the test. My cycling program is pretty much based on my FTP so it was important to get this info. I actually was right around where I guessed I might be based on wattage readings I had gotten from my Tacx trainer over the past year or so. So now, I'm ready to embark on my training with specificity in increasing my FTP. We'll see if it works. Had a wrench thrown into my overall training with a running injury I seem to have aquired in Maui and also we have moved. The move has taken a bit away from training as I have been prioritizing going back and forth between houses to get our stuff moved and organized. The injury was a bit worse than I felt initially and I probably shouldn't have run the last 10K race but cest la vie. I did see someone about this and he confirmed my initial fear, probable "stress reaction" in my right leg, which is just short of being a stress fracture. The bad news is this takes 4-6 weeks to heal if I don't run at all (which honestly, I cannot currently). The good news is, it's starting to really feel better now after 2 weeks of no running. I figure 2 more weeks tops and I should be back pounding the pavement. I have been swimming 4-5 days per week, working strictly on form 2 of those days (swimming 101, Bree Wee style!). Getting back on the bike now that the house is getting a bit more organized. Besides, when the Dane gets back from his 10-day stint in Europe, he can finish up! Doing 1-2 trainer rides during the week then riding Sat and Sun with some specific power sets all days. So that's it. Hopefully, I'll be able to get my Spring races in but already having to cancel on Chilly Willy duathlon which is one of my favorites. We'll see....
Cheers!

St Pete Beach Classic 10K

Let me just say that this race is done extremely well. Spoke with Wendy, the race director, and she is a really nice person. Normally, I do a half marathon in January but they were on the same weekend this year and I chose to do the 10K because I love this race. I chose well as we had nice foggy, calm conditions on Saturday morning while Sunday morning (for the half marathon) was cold, windy and plain ick! Most know how much I hate the cold! So I dragged the Dane out with me for the 10K. To back up a bit, the last day in Maui, we ran a five miler and I had some pain in my right lower leg, didn't think much of it. It has continued to bother me so I haven't really run all week. I'm not quite sure what it is but it's becoming quite bothersome and I may have to see someone to get diagnosed. Anyhow, I was already signed up for the 10K so decided to warm up and see how the leg was. Injury pain seems to totally subside with racing, weird. I did run every day in December and felt my run fitness was ok but took it a little too hard in Maui so I didn't know how tired I would be from that. Gun goes off and six women take off and I am stuck in no man's land - I was afraid of going out to hard not having any speed or tempo work of any sort for several months, good decision. Went out in 6:3x and stayed there for a couple miles. I passed the Dane in the second mile, he wasn't having a good day. Nonetheless, the 10K household trophy is mine! I was also doing a lactate threshold test and had to run the second 5K as solid as possible. I really kind of died the last couple miles and barely squeeked under 42 min (although I think official result shows me at 42 even). Anyway, I only ran the second 5K about 17 seconds slower than the first which I thought was pretty good for me at this point. I won Masters and got nice swag for that! I also got my lactate threshold tested and now can plan my run program. I do need to solve this injury and hope I can do that without missing too much. We did sign up for St Croix 70.3 in May instead of doing Florida 70.3 which I have done every year since it started in '04. St Croix is a very tough course and will definitely be a challenge but I'm looking forward to it. All build up this year is for Kona and getting stronger for that. St Croix will give me some good feedback! Cheers.

Fun in Maui

Only two days left in Maui, enough to make you want to throw a tantrum just to stay. We have had an awesome week. It stopped raining which was really huge. It rained every day when we arrived then stopped a few days ago. We went deep water fishing on Monday, a trip which began waking up at 1 am to catch the boat leaving at 3 am. It was well worth it (as was the puking I did from sea sickness). I caught, with the Dane's help, a humongous Bigeye Ahi tuna, had to be over 40 pounds. It was a blast, see pics. We ate sushimi from our catch for dinner last night and it was the best ever. We went surfing yesterday, took lessons again just to refresh ourselves since we haven't surfed since our lesson in Kona. It was fun also but I'm really sore. We going to rent surf boards today and do a half day. Still training, riding and running. Haven't been swimming because the bay we like to swim in is packed with snorkelers. That's alright, I'll catch back up. Hope I don't break my ass today! Cheers.

Epic rides in Maui

Whew, we did an epic ride a couple days ago. The sun was shining and the hills were steep. I'll post some pics but they don't even begin to demonstrate some of the climbs. We rode over the north hills to the other side of the island with some of the most beautiful scenery I've ever seen. Wound our way back thru Wailuku town then to Maalea where the tradewinds are ferocious, to say the least. It was super fun. To show how difficult it was, it took us nearly 5 hours to go 62 miles - crazy. It was scary and fun at the same time. The road got really narrow, the winds were howling and the descents were super scary. Other than that, have been getting some really good runs in too, I love running here! Going to the Mercedes Golf thing today then hopefully to the beach - I'm still just as pale now as when I arrived. The weather hasn't been great but hopefully will improve.
Cheers!

Kona winds in Maui

Whew, was it windy today!! We rode to the "point" which is basically a scenic lookout a short 23 miles or so from our camp station (sounds rough) in Kapalua. The winds were reported to be 20's mph sustained with gusts into the 40's. Well, we found that these type gusts are really scary! I was only more scared in this type of wind once, on my practice ride in Kona before IM World Championships in '06. I had a couple mechanical issues today, put my rear derailer on incorrectly then got a flat tire shortly thereafter - I should be caught up on mechanicals for a few days. The problem with mechanicals is that there is very little shoulder at some points in the highway and huge trucks are buzzing by at 55 mph - it's unnerving! Anyhow, as we got closer to the point, the dreaded crosswinds were howling! I was getting tossed about and I'm the lightest one of the group. Everyone else was getting buffeted as well and it was a real challenge to keep the rubber side down, as they say. We got back safely though with many prayers being said between the four of us! We then embarked on a brisk 30 minute run after the ride which was challenging because nothing is flat out here. The Dane and I were battling like Mark and Dave of old Ironman Hawaii days! It was classic but we got a really good, enjoyable workout for sure! I'll try and post some pics regularly but nothing can portray the beauty and wind! Enjoy and cheers!
:

Ahhhhh, Maui!

Got to Maui safe and sound. Still waiting on the bikes but the rest of the luggage came with us. No worries, we are officially on vacation now! I will put up some pictures when I figure it out on my the Dane's new laptop. Anywho, it was a rather long day of travel but always worth it when the destination is Maui! I hope everyone had a wonderful Christmas. I can't wait to share our stories from the Islands. Cheers.

Say No To Drugs 5K

Ok, so this race was last Saturday but I've been really busy! Busy at work, busy trying to prep to leave for Maui, busy getting ready to get ready to move next month. I haven't been busy Christmas shopping though - one thing my family counts on is that they likely won't get squat from me for X-mas. I've always been that way. However, if I find something for someone later in the year, I won't hesitate to give. Evens things out. Sort of...
Anyhow, back to my "race" report. I ran the 5K because, frankly, I haven't run as long as 6 miles since Ironman Florida and don't feel like torturing myself at this time of the year! I went really deep into the well at IM FL and I need the well to fill a bit again before even thinking about digging that hard. Anyhow, a really fast crowd of gals there, scary. Couldn't really tell who was running 5 or 10K, we started together. Chatted with Sharon B. for a bit at the start - always nice to run into her! Luckily for me, she was running the 10K! The race starts at the bottom of the Memorial Causeway bridge, up and over to Clearwater Beach then finish at Pier 60. Nice course but brutal if you start too hard up the bridge, which I likely did. I spent the next part of the race trying to recover from the bridge! I was getting serious challenge by a few of the girls running the 10K (guess I couldn't keep up with the 5K girls from the gun)! Anyhow, I ran my slowest 5K of the offseason but I ran more evenly across the board so that counts for something! I am ready for vacation, a change of scenery and a rest.
We will ride and/or run and swim every day in Maui (plus snorkel, surf, boggie board) and it will be thoroughly enjoyable. Can't wait. The plan for January is to run a 10K, off-road half marathon and get back on the bike. By the way, I've kept the daily run going, only missed one day due to massage appointment three weeks ago.
Cheers and Merry Christmas!

Beautiful Day

Since the weather is so, well, inclimate, in most places in the country today, I thought I would rub it in that we had an absolutely beautiful day here in Florida. Started with a nice, easy 3 hour ride which was about 67 degrees at the start. Stayed in the little ring all morning, spinning the legs working on, well, nothing. Just recovering still. Then a warm 30 minute run in the sun. Doesn't get much better than this. I will confess that I'm attempting to run every day in December. Won't discuss where I got the idea but going to give it a shot. Just 30 minutes and as easy as desired. Sounds easy. Hopefully, I'll end up in January with the ability to do some longer runs without too much turmoil to my old body. Plus, the Dane is in Europe for a 12 day journey and forgot his running shoes. I can smell the household running trophy.........
Only 16 days to Maui. Maui No Ka 'Oi (in October, Kona No Ka 'Oi)
Cheers

five things....

I was blog-tagged by Bri Gaal a while back but never got to list five things most people don't know about me. I guess I've been lazy and well, most people know a lot about me by now. Well, I'll try to come up with a few:
1. most people don't know that I was accused by my college cross country/track coach of not being competitive.
2. I used to consume tons of sugar
3. I love wicked roller-coasters (but am afraid of heights)
4. If I wasn't a physician, I'd like to be a dog-walker
5. I wanted to be an orthopedic surgeon (couldn't bear the thought of more medical training and deferrment of my loans any further).

There you have it, not very exciting. I would imagine most of this comes as no surprise to anyone.
I'm enjoying my "exercise if I feel like it" program....
cheers!

Jingle Bell Arthritis 5K

Another 5K yesterday. Val's idea to ride bikes to the race (21 miles), race, then ride back home. It sounded like a good idea until Saturday morning. We got up there about 30 minutes prior to the start, got signed up, changed and ready to go. Never gave a thought on how I might place or anything - just a fun race 4 weeks out from Ironman. The gun goes off and the pace felt really quick but I followed the young girl who went out like a rabbit and it nearly killed me! The race was out and back over the causeway in Tarpon Springs. This causeway is typically quite windy with nothing around to block the wind. It happened to be a pretty breezy morning so this was getting wound into my spontaneous race plan. I went into the lead (for the women) after the 1/2 mile mark and wanted to try and stay there. A couple guys came up to me at this point and I really had to try hard to stay with them to have a draft on the way back into the headwind. The Dane was up ahead and I had to, once again, conceive the household 5K trophy unless he really popped (he didn't). The way back was tough into a pretty stiff headwind so I tucked in and enjoyed my draft - I did try and go ahead but found that too tedious so stayed where I was. Once we got closer to some cover and the wind lessened, I tried to give a decent kick the last 1/4 mile or so. Wow, I won the race! My first 5K win in about 10 years. I didn't run fast but fast enough. About 20 seconds faster than Turkey Trot which was good (the time listed in the results is wrong by about 10 seconds). The ride home was a slow slog but the weather was warm and I had the sweet feeling of a solid effort, 2 tickets to Busch Gardens and a $50 gift certificate for a running store in Tampa for my prize! How cool is that? I was glad to do this race because it went for a good cause, the arthritis foundation. Being a sufferer of rheumatoid arthritis, this was gratifying. I am also going to try and run every day in December just as a fun little challenge. Not long runs, just 30 minutes as slow as I wish. Maybe it'll make the time until we head to Maui go faster!! I can only hope....
Cheers.

Giving thanks, and all that

I have been lazy about updating, probably cuz I'm not doing anything worth writing about! We did do Turkey Trot 5K on T-day morning - my slowest in a few years but it was a good effort anyway. The Dane beat me as usual but I'm closer. Have been riding the road bike which I enjoy doing in the offseason. Can't imagine riding the tri bike right now, ick! Rode in the hills today on a beautiful day weather-wise - couldn't be any nicer! Only did a couple hours but it was enough since we hadn't been out there in so long. We are planning tenatively to do St Croix 70.3 in early May instead of Florida 70.3 so need to get strong in the hills. We are riding pretty relaxed for most part. I got officially registered for IM Hawaii 2008 which is exciting! Hope everyone had a wonderful Turkey day. Only one month til we go to Maui!! Cheers.

Clearwater 70.3 World Championships

NO,I did not race! I'm crazy, not stupid! I witnessed some very impressive and motivating performances out there today. And, completely enjoyed watching my teammates perform on today's great stage in triathlon. Linda M., you are the badger and my idol forever, please don't stop. Donna S., you showed some serious moxey and class and I hope to witness this again in my future, please don't stop. Lisa P., keep pushing girl and you WILL be and Ironman! Sharon B., you are one of the toughest competitors I've come across. Ladies, you rock! I get soooo much motivation from watching my friends/competitors/pros perform on one of the greatest stages in triathon. I feel lucky to witness it all! I'm feeling lazy and out of shape one week from IMFL and ready to get it together for Kona '08! Not too soon, I know. I wish that the Dane was here to share this with me because he always supports me in every measure, which I'm learning is very treasured. Never give up on your passion people, some may find it's all they have. I'm blessed, that I have my passion and support. Thanks to everyone who competed today, you gave me inspiration and I hope we clapped for you all! (we tried!!!) Cheers.

IMFL race report - no room for error

Whew, glad that one is over!! Let's just say that there was absolutely no room for error on Saturday. Once again, the AG I happen to be competing in was the toughest on the day for the women. The days leading up to the race were pretty uneventful, which is good. Tried to stay relaxed and off the legs as much as possible. Didn't sleep well the night before the race which is annoying but no big deal. I knew this was my first real try at "racing" an Ironman and I knew this would likely involve a lot of pain. Got out of bed about 3:30 AM to get in some calories for the day. Did couple bottles of boost and couple pieces of toast with PB which I really had to choke down because I don't like eating at that hour. Walked down to transition and dropped special needs bags and checked the bike over. My tires needed some air so stood in line for about 20 minutes for the pump guy. He tried to get some air into front tire but my valve extender was stripped. No problem, go stand in another line for 15 minutes for the mechanic and he changed my valve extender, filled the tire and I was on my way. Luckily, we got there early enough to account for this delay. Wetsuit on and standing on the beach ready but nervous for the day. This feeling prior to the cannon going off is one of the most intense moments I can recall. I'm aware that I'm going to get into some contact with others trying to find some open water to swim but this was a full rugby scrum. I actually felt at a few points that I could truly drown out there! Pretty scary! I spent the first 800 meters defending myself, avoiding direct kicks to the head and drinking copious amounts of salt water. Not much actual swimming going on here, just getting pulled along by the masses and defending myself. Got into some rythym after hitting the bouys to return on the first lap but swung way wide to avoid anymore beatings fully aware that anymore salt water consumption may be detrimental later in the day. Got out of the first lap in around 30 minutes which was a surprise since the first half of that lap was mayhem! The second loop was uneventful, stayed wide again to avoid contact. Probably swam a little extra but comfortable, still came out in 1:02 and change, a PR. Got through the change tent a little slow but onto the bike. I had a bit of a high heart rate on the beginning of the bike but went more with perceived exertion at this point because my legs felt good. The ride was kind of boring. Got passed by a ton of guys and a few gals and multiple packs. As tempting as it was to attach myself to the back of a pack, I didn't do it. The wind was a bit snotty the entire ride and it seemed to change every time we made a turn but I tried to embrace this and keep pushing and riding within myself. I kept my HR pretty good and kept hydrating. It was pretty cool once we first got on the bike and this was nice. Warmed up some toward the end but the weather was really perfect. Managed to hit T2 with a PR for the bike, 5:24 and change. Got through T2 pretty well and off on the run. I didn't have any idea what to expect here because I missed my long runs the past 5 weeks or so. I just didn't want to have any injury issues and felt I could deal with fatigue issues. I ran out of T2 in 7:24/mile but felt like I was running slower than 8-minute pace - this is a good sign. Kept slowing to make sure I didn't kill myself on the first loop. The first loop went pretty well, kept the pace pretty good and felt I was going along well. Got out to the second loop and learned that I was in 6th in the AG at this point. I felt we would have 3 Kona slots going in, maybe 4 if we were lucky. I managed to bridge up to and pass two of the girls ahead of me before the last turn around in the park, about 10K from the finish. By that point, I had run through all the aid stations but I knew I couldn't continue this because my quads were nearly in complete failure in the last 10K. I knew the two girls I had just passed were running the aid stations and I knew if I walked it had to be quick and short. I started on coke and anything else I could get my hands on and kept running. I felt at about mile 22 that my legs could buckle at any time and my dream would be done but I constantly forced that thought out of my head and replaced it with, "keep pushing, keep pushing, all the way to the line". Must have worked because they never came back to me. I figured I was fourth and felt content that I couldn't have gone any faster. My marathon was not great but what I expected with the lack of long run training the previous 6 weeks. I knew if I didn't get a Kona slot, I still PR'd by quite a bit, ended up in 10:24 which would have won 40-44 most years. Hobbled back to the condo with the Dane (who also PR'd with inconsistent training, amazing), showered, ate then returned to the finish line to watch Val finish. She was incredible, finishing under 15 hours. Proof that the MAO program is effective! We toasted our great journeys with pizza and a glass of champagne and hit the bed. Didn't sleep well due to so much muscle pain but it was nice to relax and reflect on a pretty complete effort. We got up Sunday morning, wrenched our sore bodies out of bed and limped back to the expo area to find out about Kona slot distribution. I was suddenly really nervous to look at the board and then saw a "4" next to the W40-44 column and my knees got weak. I got a Kona slot and didn't have to wait for roll down! This was a very exciting feeling. Needless to say, I paid the $500 and took my slot. Good thing because the slots didn't roll this year. We are on our way back home now and still really sore.....but happy! It's a really gratifying feeling to give everything and more in the race and get to return to Kona in 2008. What did I learn from my fifth Ironman? I learned that my swim training is spot on and will continue with this and hopefully continue to improve there (a long way from being last out of the water in my first several tri's). I learned that even though I lost this race mostly on the bike, I continue to get stronger but it's a slow process (I should learn to race in draft packs but wouldn't feel right doing it). I learned that the last several long run sessions in training are critical to remaining strong on the marathon, can't fake it. I also learned that even when you don't know if you can keep pace, you have to keep pushing and believing because amazing things can happen and the pain is worth it! I'm going to take a little break, run a lot this winter, work in the weight room and try to get stronger. In the meantime, I'll be out in Clearwater for the 70.3 World Championships cheering everyone on. Best of luck to everyone there. Cheers!