Often times triathletes start with a sprint distance race and increase distances as they go. I was never a swimmer and I decided that if I was ever going to swim a long distance in the open water that I should just do the 70.3 race distance--which I completed in May 2013. Many of my fellow triathlon club friends have enjoyed an Olympic Distance (0.9 mile swim, 24 mile bike and 6.2 mile run) race called Fall Creek Falls, so I decided that I would compete in that race.
The race backdrop was the Tennessee rolling hills at Fall Creek Falls State Park, about 90 minutes from Chattanooga. I was blessed to travel with two wonderful friends, Ed and Britta Rusk. Britta was also racing, and I'm thankful she shared her race 'sherpa' Ed with me as we prepared for the race, a definite blessing. Chattanooga is in the eastern time zone and the race is held in central time zone--which makes for a nice race start time instead of crazy early.
Of course the weather was looking rainy, but since there has been rain at every race I have competed in this year, I no longer let that bother me. Prior to this day, my training had been in maintenance mode so my expectations for this race was to simply finish. Understanding how little training I was able to do, my comfortable goal was 3 hours 15 minutes and my target goal was 3 hours. I was not overly nervous since my expectations were so low and once I found out the race was wet-suit legal, I immediately had a wave of comfort because wearing a wet suit in a race essentially keeps you afloat. I also knew that as long as I would finish, I would have a PR!
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| Before the swim |
TOTAL TIME: 2:52:56
SWIM: 31:20
T1: 5:22
BIKE: 1:19:40
T2: 1:16
RUN: 55:16
SWIM (0.9 miles)
The swim was an in-water wave start, and I estimated there were probably no more than 40 people per wave. This race was my second in-water open water swim start triathlon, my 3rd open water swim triathlon ever. My swimming goal was 35 minutes, and I set this after I swam half the race distance in the open water the week before the race. My mantra for the swim was 'stay consistent and confident,' and also always, 'don't freak out'--which I didn't. This being my 3rd open water swim triathlon--I still have a lot of room for improvement. My swim time for 0.9 miles was 31:20, so I easily met my goal, which was awesome because my 1.2 mile swim in the 1/2 ironman took me approximately 50 minutes--there was a huge improvement. Swimming 25 minutes for this distance will be a dream goal some day.
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| Transition Run |
I knew starting at the back of my swim wave would easily add 2-3 minutes on to my time so I inched up towards the middle-to-front of the wave in the water before the start. I was one of the last to get in the water, but had enough time to get comfortable before our wave began. I swam the first 25 yards with my head up since it was more crowded and once everyone found their place I swam 'normal'. The course was triangle-ish in shape and not overly crowded, I actually passed more people than I expected. I didn't have any difficulties with the swim or running into people, but turning corners probably took more time than needed. Also there was a long straight away that I felt like I was swimming against a small, small current, so I tried to keep my swim cadence (if there is such thing) at a faster rate. I felt like my swim exit was slow and I added some time but I felt like I was getting lazy as I approached shore.
There was a lengthy transition from the swim to the actual transition area and it would have been helpful if I would have scouted this out before the race. The hill and the transition run was longer than I expected. Mentally I would have benefited seeing this before the race began.
BIKE (approx. 24 miles)
In preparation for this race, due to summer travels, I only was able to ride my tri bike about 3 times before the race. I spend time in July on the computrainer in NYC, on a road bike that was not mine. I wanted to push myself on the bike as much as I could, but I was really unable to find my groove during this race. The entire 24 miles, I was rather uncomfortable and ready for the ride to be over. I didn't really set a race goal for the bike, and I think that may have been a mental road block for me too.
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| Beginning the bike |
The course was constant hills, so I took my sherpa Ed's advice and tried to gain speed going down the hills--the was the only thing I felt like I did alright. Given the lack of time I had to prepare for this race, I was satisfied with an 18.7 mph average, and a bike time of 1:19:40. It started to drizzle the last 2 miles, but nothing that I needed to slow down for. I had 1 gu and 1 bottle of cytomax on the bike, and some water and that worked well. I did take a bottle of water at the turn around, just out of fear that I would run out, it was an unnecessary move. I'm excited to actually ride more before this race next year--and return, I think the bike course would be more enjoyable.
My transition from the bike to the run went well, I was able to keep it simple and clean and I didn't forget my race belt (which I have done in the past). I clocked 0:1:16 for that transition.
RUN (6.2 miles)
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| Run Finish... The look on my face is priceless |
(Background) Since May, I have had minor issues with my left foot, and I spent about 2 months not running at all. As July approached, I knew if I was going to do an olympic distance triathlon, I needed to run more. So I started building a base and ran about 3 miles approximately 4 times per week. At the beginning of August, I knew I needed to bump that distance, though I still had some lingering foot ache. In addition to a few 3 mile runs, I did 1 track workout, 1 run of 5 miles and a couple brick runs after I got done biking. Sherpa Ed's advice for me on the run was to run like someone is chasing me. With my situation, my target for the run was to complete it in about 1 hour and not further hurt my foot.
It started to rain as I began the run, which is a rather hilly run through the gorgeous state park--I loved the run course, yes it was hilly, but scenic, shady and cool. After I started, I had a gu right before the mile 1 water stop. I typically run by feel and I usually start out faster on the run and then pace down into my groove, which remained rather steady throughout the run, my average pace was 8:55/mile. There is one out and back where you have to run down a hill about 0.2 miles and then immediately turn around and run back up. Eventually around mile 3.5 I passed one girl who was in my age group, since we started the swim together, I knew that if she passed me back, she would beat me. Well, Ed's advice worked--after this point I actually ran like someone was chasing me. I moved and kept a decent lead on her, but later saw her on a switch back around the lake, and it looked like she was getting a little close for comfort, so I dug into the pain cave, which was not enjoyable, but I had it in me and my foot was feeling okay. At the last aid station, I took another gu, I knew I would need the extra energy for the last mile and to push up the hill--I would not let this girl pass me. I almost wish I would have passed her earlier on the run, I felt like I had a better run after passing her. It's really amazing how much your mind can impact your race.
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| Yes, it's raining |
FINISHING
I learned in high school cross country (which I ran my senior year) that always give a little extra at the end and so I had a strong finish up the painful hills and into the final few hundred yards, and of course it was raining. The girl in my age group never passed me and I surpassed my goal and finished in 2:52:56 for my first Olympic Distance Triathlon and I hope to return to Fall Creek Falls next year and set and accomplish new goals.
I was thankful for the many friends from the Chattanooga Triathlon Club for all the support and encouragement. We had a great group of people who were there racing and people who were simple there to cheer for fellow club members, which was a true joy! I have met some pretty incredible friends in the last year and a half and I don't think I would have completed a half-ironman and an olympic distance race this year if I didn't have the camaraderie and support from this group of people. I have had many people support me in overcoming my open water swim fear, both my close friends and people who barely even know me who stepped up to swim with me for practice or to offer encouraging words.
I may seem like a natural athlete, but I have had to work hard to accomplish these new race distances and I look forward to learning more about pushing myself to my full ability in future races, time to move onward from being a beginner.
