Racing in the Most Beautiful Place - Honu 70.3

Happy to be racing... past some dudes!  Photo credit: Larry

Magical place to race!

I've had a crazy two months after this race with a big move to a new part of the country, and I am posting this now to help me get my head in the game for another race week!  Here are some stories from my attempt at the Honu 70.3 race that took place June 4th along the Kohala Coast in Hawai'i. To try and keep up with my blogging a bit more and to tell a better race story, I'm switching up my format so that after each event I'll post: why I raced, things I learned, things to work on, and race tips (specific for a particular event).  Hopefully this new format will be handy for anyone who happens to read this!

HONU 70.3

I have always wanted to race on the Big Island.  Since I have a little (a lot!) work to do if I want to even attempt to tri to qualify for Kona, the Hawaii 70.3 is an awesome opportunity to get out there and race with some speedy competitors on part of that world-famous course.  This was a chance to test my fitness on a challenging course while visiting one of my favorite places in the world.  Larry and I got engaged at Hapuna Beach after a long bike ride on the Queen K on our first trip here and got married in the little blue church on our second trip.  We love the spirit of this incredible island and are grateful for the wonderful memories we have here.

Excited to race! Photo: Larry

THINGS I LEARNED...

- Tri travel gets easier with practice!   
Although I still need lots of work with this, I'm getting better at lower stress race travel.  Pre-race packing lists really help, and I this time I even checked my bike as regular luggage (on Alaska Airlines) thanks to the Armored Hen House! 

- Mmmm... New race day breakfast works for me!
4 slices of raisin bread with almond butter and banana slices was great, so I'll be using this in the future. Easy to prepare, anywhere! (This is my new favorite breakfast, when I'm not eating oatmeal with nut butter and fruit)

- Sometimes the swim feels like a gentler version of this Clif Bar video. 
The large start waves (3 men's waves followed by 2 women's waves) led to the most physical swim I have had to date.  We started in a big pile (slight current), and then embraced the full-contact nature of the triathlon swim (took a few solid hits in the back of the head & a good kick behind my shoulder complete with a nice toe nail gash).

- Drafting is really helpful in open ocean swims.   

- Ocean swimming & snorkeling is awesome!

Getting ready to swim. Photo: Larry

I already knew this (biologist!), but I was happy that I was able to check out the coral while still moving forward! Good focus! 

- Keep your eyes wide open to stay on track, especially during the swim.
I was doing ok with sighting this until the final stretch back to shore... I could not figure out where everyone was going off toward the right?!? This was where huge (14') tiger sharks were sighted our first visit here, so swimming alone did freak me out a little... /\ ... (shark fin)

T1 rack setup with former champions as markers

- Occasionally, I am not lost in transition.
Thank you, Angela Naeth!  (2014 Champ - see transition marker photo)



- Such an incredible bike course!
I was so excited to ride on the same roads as the Ironman World Championship!  Honu has been a bucket list race for me, so I'm glad I was able to focus through my excitement to be out there.

- I am stronger on the bike than I thought I could be.
thanks to the guidance of my great coach, Jim Lubinski.  I was able to ride smart & stick to the plan while riding this challenging, scenic course.

- Nutrition & hydration is crucial when racing in hot & humid conditions. I really focused on this during the race and did not suffer from much GI distress, which is a huge improvement for me.  I was trying to consume too much sugar / hour in previous events, and this was resulting in GI distress on the run (& even on the bike in some long races).  Having an extra bottle cage allowed me to carry my own sports drink for the entire race, so no guessing on dilution amounts / worrying about timing.  

Running out of T2.  Photo: Larry

Swim exit.  Photo: Larry

(Tip for rear cages: hold bottle toward the bottom so you can feel for the cage when returning it to the cage).

- Drenching yourself with water at aid stations all over the course is really helpful in humid races.
Thanks for this handy tip, Coach Jim!  Makes sense - evaporation decreases as humidity increases, so you need some additional cooling tactics.

- Many dudes do not like it when women pass them. 
Always listen to what the head referee says during the pre-race briefing, "Guys: She started after you and is passing you. She is faster. Let her pass."

dreaming of shade...

- I embrace the Honu (sea turtle) spirit... 
When it came down to it, I just just didn't have it in me to push hard in the heat.  I followed the race plan for the first few miles, but quickly realized the sun exposure was really starting to get to me.  I was really disappointed with myself on this part of the race, as I had trained to run hard (on tired legs).  On lap 1, I was able to run up & down all the hills, but on lap 2, I ended up walking up a few steep sections.  Knowing how far back I was from where I wanted to be, I still managed to hold it together and jog my way to the finish line.  This was some great mental training, but I need more.  

I like to ride my bicycle...

THINGS TO WORK ON...

 
- Swim positioning 
We had to keep swimming backwards because we were drifting past the buoys at the start (deep water start) - this messed up all our positioning & we started as one big pile. I basically could not kick or swim with my head in the water for maybe even 3 min. Had I been closer to the front of the pile I could have taken off sooner.
 

all drifting past the buoys... Photo: Larry

- Warming up properly! 
I had not been feeling great the few days prior to the race, so I was conservative with warmups to save energy. I could have used a harder warmup & will try to do this next time so I can catch my swim groove earlier.

- Bike fit... 
Might need adjusting... I know that the engine driving is more important than the frame or wheels, but I should make sure the bike is ready to work best with / complement its engine.

- Bike tactics
I was paranoid about drafting after they made a huge deal of this during the race meeting.  I was being as cautious as possible not to do this, but did get stuck behind a crowd that was hard to pass a few times on the bike.  

smiling around mile 2-3

- Aid station visit time
 I only executed maybe 2-3 efficient aid station walk throughs on the run course... the others were too slow and added up to a lot of time on the course. I can do better at this!  My moving paces weren't terrible (still can do much better at this), but the stations were definitely too slow.

- New run bottle or go without
Mine rubbed a blister onto my palm & I didn't notice until after the race. Apparently I can block out some discomfort? I also ended up not drinking much of it...on lap 2, I dumped the sports drink & refilled with water to pour on my head...

- Mental toughness & confidence
I need to find a way to push through the uncomfortable times & trust my ability more when it comes to the run portion of the race.  I train on tired legs & can still run hard, but somehow couldn't do it on race day.  I rock songs in my head to keep me moving consistently on the bike, but I need to up my positive self-talk / mantras game on the run. 
I know I can put together a solid run time at these long course tris, & I will do it someday! 
 

Hawi

Hapuna Beach State Park - so beautiful! Photo: Larry

RACE TIPS: HONU 70.3

 
- Be respectful of everything and everyone while you visit this amazing place.   
Don't be an aero a-hole around town.

- Put on the tri tats race numbers the night before as instructed 
They stayed on all race no trouble (& took scrubbing to get off after)

- Do not get freaked out at how far out the buoys seem when you are on land (seriously - they look pretty far off shore) 
The distance feels familiar once you start swimming!

- Sight early and often on the swim  
Even a slight current / small waves can throw you off.  Sighting helps avoid swimming additional distance! 

Hapuna Beach State Park

- Appreciate the incredible setting & wear reef friendly sunblock to preserve this diverse ecosystem 

Go swim! Deep water start. Photo: Larry

This may be the most beautiful swim in all triathlon!  (Use sunblock with titanium dioxide as active ingredient - these go on thick / white but will also stay on the rest of your race - your skin and the reef will both thank you!).

- Get comfortable with deep water, open ocean swimming before race day.

- Rinse the saltwater off 
If the hoses are not working to rinse off after the swim...grab a cup of drinking water & dump it over your head. Waiting in line to rinse off takes a lot of T1 time!

- T1 is first come first serve... 
on a curved incline, so don't stress about showing up when T1 opens on Saturday (maybe don't go at the end of this bike check window, but rushing to get there early may not be worth it).  The rows are pretty tight, so I would have a better plan for how to get my bike gear on next time without feeling like I am about to get rolled over by athletes trying to exit.
 

T1 Photo: Larry

- Have a solid T1 strategy
 It can feel very tight when full of scrambling athletes.  I was on an end, so I used a curb to sit on / have my own little space, but I still felt like I was going to get rolled over

- Use the volunteer help to get going up the steep hill out of T1 but keep your head up & use tons of caution  
as there will be lots of wobbly riders attempting to get going up the hill (almost crashed here as someone swerved into my path - seriously be careful)

- The bike course is hilly... in both directions
so save some energy for the return trip - although it is net downhill, there are still some climbs

- Use caution on the turns leading back onto the Queen K as you return from Hawi...(on the bike)
this may be really congested & you will likely get stuck behind other riders so be patient (lots of cars at this point too)

- Be aware of your positioning 
as you enter the no pass zone from the Queen K to the Fairmont.  Try & position yourself among quicker riders if possible, so you don't have to slow down a lot through that entire section

- Do not draft on the bike course!!!
There will be many athletes drafting, probably not all on purpose.  Try not to do this!  If you do, please know that cheaters never win.

running on the golf course

- T2 racking takes time
It is a little odd in that you rack bikes in the order you arrive (same wooden slot racks as T1 - see above).  It can become really congested & slow if you enter with a group & they march you down an aisle together to each rack bikes immediately next to each other in tight spots. Then you have a grassy uneven run in bike shoes to find your bag and a very small area to swap your gear right in front of the port o potties (which is fairly convenient).

- Run course is challenging
Winding cart paths, lots of hills, uneven terrain on fairways, & the only flat part is a 2mi out & back stretch on a really hot road surrounded by lava rocks.  All exposed with really very limited shade & little wind. Be prepared mentally & physically because this can be brutal after a challenging bike ride & open ocean swim.

- Run aid stations are really well organized & spaced.  
They even have signs saying where on the tables each item is (one of many benefits of racing on same island as world championships!).  One of the longest stretches without aid is between mile 4.5-6 just be prepared for that hot section on the golf course. Also, just grab cups off the tables as you go.  The volunteers were awesome of the volunteers are overwhelmed - they were awesome! but it was impossible for them to keep up with the constant demand for water cups, etc. Help out the volunteers by grabbing your own cups from the tables when it gets crowded.  The volunteers were awesome by the way and their stations were really well stocked.  Tons of kids waiting with bottles to drench you too, which was awesome.

serious swag

- By far the best swag (technical trucker hat!?!, shirt, medal, bag) & after party I have ever seen at a race!!! 
Live entertainment, bar (3 free beer tickets per athlete - even Kona Brewing Co. beers!), and lunch (grilled chicken / burgers / etc).  I recommend hopping in the ocean & using freshwater showers once you're done racing.  Beautiful location, but zero shade except for a huge, packed tent.  Definitely reapply sunblock after the race if you hang out & make sure your support team does too!


Overall, this was an amazing experience with incredible volunteers and local support.

Mahalo, Kohala Coast, for your generosity and hospitality!

BEYOND THE FINISH LINE - fun facts and other thoughts 

 

that's one awesome finish line!!!

I am incredibly grateful to have had a chance to race in such an amazing place!!!  This was a really awesome experience, and it was fun to get a taste of what it is like to race on the Big Island.  Having the same aid station and transition rack setups as the World Championships is pretty cool.


I am really lucky to have such a great coach helping me prepare for this craziness.  Hopefully next time I'll be better at executing the entire race plan...

post race glamour shot. Photo:Larry

Race stats: (for D's reference!)

swim: 38:01 (no wetsuit)  
nutrition - Honey Stinger Gold gel 15min prior w/water
equipment - TYR torque elite swim skin, tri kit, tinted Speedo vanquisher women's goggles

bike:  3:01:01 
nutrition - 1.5 Picky Bars (cookie doughness), 1 pack Scratch chews (orange) (2 servings), 3 bottles (24oz/bottle) Osmo Mango regular strength, water at each aid station to drink and drench myself, plain goldfish crackers (handfull), maybe 2 Base salts servings.  (put 2 packs of scratch chews & crackers in a snack size ziplock bag in bento box)

run:  2:02:49
nutrition - 2 Scratch chews (berry) every other aid station (2-3mi) w/ Base salts, sips of Osmo for 1st loop (swapped for water during 2nd loop - next time all water), water at each aid station, ice in hat & sports bra each station. some cola on lap 2

total:  5:54:17 (22/84 in AG) 

not at the world championships... (cool bag though)

Making friends after the finish line!  News anchor from Dallas / Ft.Worth training for Kona and fundraising for Leukemia and Lymphoma Society! We'll be cheering for you from the mainland, Doug! Photo: Larry

 

Inspired by the finish line

Makeshift finish line I used for many workouts in my old neighborhood

While tracking a teammate through an Ironman a few weekends ago, I decided to go for a run... I took a familiar route and snapped a photo of a random set of poles and powerlines that I've used as a makeshift finish line on many workouts.   It made me realize that there are lots of things that inspire athletes to get out, set goals that seem slightly out of reach, and then work hard to crush them.  

As I jogged through my "finish line" I was reminded of one of my favorite sayings that is the slogan for a fantastic girls running club called: the Mini Mermaid Running Club.  Their inspiring phrase reminds us all that "the finish line is just the beginning."  This beautifully captures that feeling you get when you cross that finish line.  No matter how your race went, the finish line marks the beginning of a new adventure as you set new goals and chase new dreams.  (see Coach Heidi's Everyday Hero story on ESPNW)

As a kid, I remember sitting in front of the TV, being captivated by the images of athletes racing through heat waves rising off the Queen K during the Ironman World Championships.  There was something so inspiring about watching athletes pushing themselves to their limits and hearing the stories of personal sacrifice, dedication, and hard work to get to the starting line of that famous race.

Feeling inspired while riding on the Queen K in Hawaii

Part of me thought that all sounded crazy, and another part of me thought... maybe someday, I could be an ironman too...

Inspiration may come in the form of a makeshift finish line used for your neighborhood workouts, in conquering a first open water swim, a podium finish, or in meeting an everyday hero.  Since I am really behind on race reports... I wanted to share some inspiring moments from a few events.  I hope they help you get to the finish line with a smile at your late season race or help you start dreaming big for next season!


On course inspiration    

Sometimes inspiration comes just when you need it on course.  No matter what kind of day you're having out there, be sure to take a look around... Between the countless cheering volunteers who make your race possible, to the family and friends supporting you near and far, to other athletes by your side, inspiration is all around you on race day!  Here are a few stories of inspiration I found on course.


Vineman: Cheers from Barb's racers & an aid station angel
 
This past July, I raced the full Vineman up in beautiful wine country.  Although I felt much stronger than my previous iron-distance attempts, my Vineman race day was not pretty.  Here are a few stories from some bright moments during my rough race!

Beautiful Vineman swim course scenery with finish line in the distance

Barb's Racers in "Kick Cancer" kits
 
The Vineman events (full, women's half) have a beautiful looping run course.  Throughout the run, these two fantastic Barb's Race athletes and I crossed paths countless times.  Barb's race is named in honor of a long time race supporter, triathlete, and volunteer, Barb Recchia.  Barb is a two-time cancer survivor, and her event supports local cancer charities.  Many athletes choose to race Barb's because of personal connections to cancer and to support these important charities.  Barb's was the first long course triathlon I ever raced, and the event always holds a special place in my heart.  

I smiled every time I saw my Barb's Race friends, and each time, they greeted me with cheers!  We always exchanged some encouraging words before continuing on course.  These strong athletes smiled brightly as they rocked their Betty Designs Kick Cancer race kits.  
    
After the race, I read an excellent blog post on the Coeur site about a cancer survivor triathlete who competed Barb's Race.  In the picture was one of the smiling athletes I had met on course!!  Check out her inspiring story when you get a chance.  It was an honor to race with you, Marison!  Thanks so much for all the cheers and inspiration!!!

2015 Vineman 70.3 Finish Line

Aid Station Angel

My Vineman run was sort of a dash from one aid station to the next, as I visited pretty much every port-o-potty on course.  Unfortunately, my gut revolted somewhere early on the second lap of the bike course, so the run was pretty ugly...

Cheering for others and receiving encouraging words from athletes was really helping keep my spirits high.  Somewhere on my second run lap (3 loop course), I was taking care of my usual aid station business, when I stumbled out of the port-o-potty and came face to face with one of my favorite pros, Meredith Kessler!!!  She just happened to stop at this aid station while she was on course cheering and appeared just when I needed some positive words!  Being a true professional and great ambassador for the sport, she immediately asked me how I was doing and if I was on my last lap.  I said no (one more to go), and that I wasn't feeling too well...  She was really positive and said something along the lines of just keep moving and that I could do it! (I can't remember exactly what she said, but I know it left a positive impression on me!).  As she was walking away I asked her if she was Meredith Kessler (already knowing the answer).  She said yes and seemed genuinely appreciative that I recognized her and that told her I was a big fan.  She was really supportive of all the athletes out there racing, and her positive attitude was genuinely contagious!  It really made my day to have that quick conversation with her - especially after seeing her inspiring performance in the 70.3 race two weeks prior!  Rockstar athlete and person!  Thank you, MBK, for being awesome!

Some additional race day inspiration at Vineman came from getting a high five from my pal Tony during the swim (on the second lap upstream turnaround / walk), big cheers from friend Jen who was stationed on the bike course, early day and finish line support from Larry, cheers from Amanda in transition when I wasn't feeling well and at the finish line, and seeing my brother at the finish line!  You can see how happy and surprised I was to see him in the photo!

High five from superstar, Amanda!
photo credit: Larry

 

Biggest smile all run-
 seeing my brother at the finish!
photo credit: Larry

Conversations with a Champion

Photo of some stars at Vineman 70.3

Go Sonja, Go!

One of the most inspiring moments of my Lake Tahoe 70.3 race was getting passed on the run course by the women winning the full Ironman.  I usually don't get super excited about getting passed by anyone, but when the leader of such a tough race comes blazing past you, you have to be inspired!

As this athlete approached me and saw my Team RED race kit, she told me she was good friends with Coach Jim!  When I saw who she was, I also realized that I had read her blog before!  Even crazier... when I was looking through some race photos from the season... I realized I had randomly snapped photo of her at the Vineman 70.3 (where she raced to the podium!) as she chatted with actor, Sean Astin, on the street.  

It was so awesome that she said hello while kicking butt out there on course!!!  She looked super strong running past me, and I definitely got a boost cheering for this incredible competitor as she crushed that course.  After being really excited for her, the next thought through my crazy race brain was that I was worried she might tell Coach Jim that it looked like I should have been running harder...  Funny where your mind goes while racing!  I was in a little pain by the time I saw her and had some minor GI distress (what else is new with me), so I wasn't sure I could push the pace without injury or complete gut revolt.  The race ended up going ok for me, and I met an inspiring athlete out there on course, so overall it was a win!  Always excited to learn from those top athletes, like Sonja!  Congrats on the big win, Ironman Champion Sonja!


Cheering for others brings great inspiration

IMCdA sign I set up for teammates while I did a 
run workout during their race!

Whether you're tracking online or spectating live from the sidelines, cheering for others can be incredibly inspiring.  I was fortunate to have days where I was even able to cheer for (and with) my coach, which was great!  Amazing friendships are built training and racing, and it is really inspiring to know you have friends across the country cheering for you, even if they can't be there each race day. 

I had the honor of cheering for friends and teammates at so many races near and far this season.  I watched athletes train hard and then race through pain, illness, injury, and crazy weather.  I was so inspired by their tenacity and drive do everything they could to get to that finish line.  Even if they didn't cross the official finish line on those days or didn't hit that goal time they were working towards, they were all champs in my book for giving it their all and for racing their best with what they had that day!  It is also incredible to be there when someone learns they are capable of so much more than they realize.

I was lucky to have the opportunity to go back to the site of my first ironman finish (Coeur d'Alene) and cheer alongside an awesome athlete, Danielle, with whom I ran almost the entire marathon last year!  She continues to be such a positive force out there on the course for all athletes, and it was so great to see her again!  It was nice to return the favor and cheer for her husband while he raced this year, as well as cheer for some rockstar Team RED athletes (and coach!) out there battling an extreme weather ironman.  I was really impressed with everyone racing under such challenging conditions!!!  


When I couldn't be there in person, I cheered from afar and watched for race updates as best I could.  Here are some stories from days I was completely inspired by tracking friends' races online!

Secret good luck weapons while cheering at home:
donuts (and bananas)!

Perseverance
 
If you want to hear about an amazing example of race day perseverance, check out the Jim and the Other Guy Podcast Season3 Episode 4.  This podcast captured such an incredible race day of an athlete I'm so proud to call my teammate!  Amazing example of dedication as well as mental and physical strength to do whatever it takes to get to that finish line.  I tracked this race online all day and am still so impressed by this finish!  Big cheers to this Team RED athlete!!!


Du the World Championship

Cheering for a friend, Amanda, as she rocked the stars and stripes was awesome!  Although I was thousands of miles away, I was cheering loudly and was super proud of my pal as she participated in the biggest race of her life, the Duathlon World Championships.  Representing Team USA was truly a dream come true for her, and seeing someone live out a dream was just incredible!  It is so inspiring to see someone racing on such a huge stage!  I can't wait to hear more about this amazing experience and get back out there and race tris with this superstar again!  Go Amanda!!!

Congrats Tony!

Kona 

Whether it's your favorite pros or local AG heros out on course, there is always something inspiring about the Ironman World Championships.  You can watch some of the coverage live online throughout race day, and the TV coverage airs about one month after the event. (The race air on NBC this weekend - Nov 14!)  

I followed the pro race all day and was really inspired by Laurel Wassner and Meredith Kessler who finished strong with world class, positive attitudes!  I was really excited to cheer for my friend, Tony, and watching him cross that famous finish line in real time (online) was awesome!  I was so happy he finished strong and had his support team there to celebrate this wonderful accomplishment!  Huge cheers to all of them for being out there all race and for all the training support!  I was lucky to run into Tony and all-star support team captain, Jen, on several training days and events over the past 2 years.  I knew how dedicated everyone has been to this goal and how hard Tony worked.  I'm so excited for their team and hope the trip to Kona was awesome!


I highly recommend cheering for others during your races too!  Always play it forward, give some high fives, share good luck wishes, and other cheers in transition and on course.  You never know who you will inspire and you'll get a positive boost from it too!  

Tahoe finish cute 2015
photo credit: Larry

Believing "The Finish Line is Just the Beginning"

The last finish line I crossed this season was at the Tahoe 70.3 event.  It was a late addition to my race calendar but was a familiar, beautiful course I had always wanted to race on again.   

In 2013, I had decided I wanted to attempt a full Ironman as a charity athlete for the Blazeman Foundation which focuses on raising funds and awareness for ALS in honor of Jon Blais' inspiring 2005 Kona race.  I started my first ironman attempt on the frozen Kings Beach in 2013.  That race didn't go so well for me as I never made it to the finish line.  From that experience, I realized that getting to an ironman finish line was possible!  That DNF drove me to join a wonderful, supportive team with an awesome coach who has helped me tremendously.  

Coach Jim's name close to mine on the IMLT 2013 shirt 
before I joined Team RED!  Small world!

After racing a bunch of other events and finally crossing an ironman finish line, I returned to my nemesis course at Lake Tahoe, stronger than before.  I decided to race the 70.3 distance this time, and although it wasn't my fastest performance or greatest race day, I really learned a lot and was so happy I went out there to race again.  

This September, I crossed that Tahoe finish line, and for the first time I thought... maybe, someday, I could race a championship too...


Big cheers for a wonderful end of the 2015 season for all!  Start dreaming big for 2016!

Racing toward the Tahoe 70.3 finish line in 2015

Bay Area sunset