RACE REPORT: 2012 Canby Gator Grinder Triathlon

Here's a list of things that are inadvisable to do before a race:
1) Cut a hole in your trisuit while cutting out the hangtags
2) Come down with a lung infection 
3) Take medication (to combat said lung infection) that makes one sun sensitive
4) Lie awake at 2am coughing (courtesy of said lung infection) the night before the race.

But hey, anyone that knows me knows I'm always up for a challenge, so I decided to do all four!

In truth, of course, being sick really sucks. As I carefully made my way downstairs to my kitchen at 2am to make myself a cup of throat-soothing herbal tea to combat the coughing fit, I wondered for a fleeting moment if it wouldn't be wise for me to consider a DNS (Did Not Start). That thought quickly left my mind, however. Why? Because this event is more that just a local sprint tri. Each year, my staff and I make a big party out of it. TeamEstrogen.com pays their entry fees and all staff participants have free run of the warehouse to pick a trisuit of their choice for the event. After the race, we have a huge tailgate party with friends and family. It's a big teambuilding day for my staff and I. So, for all those reasons and more, there was no way I could seriously consider a DNS. 

So, after my tea, I went back to bed, knowing that 5am would come earlier than I'd like. Fortunately, the tea did it's throat-soothing trick and I slept well. After my standard pre-race fare of coffee, water oatmeal and banana, Jeff & I were underway at 6am for the 45 minute drive to Canby.

At 7am, we met up with the rest of the staff and our photographer for photos. Everyone was in good spirits, despite the typical pre-race jitters. After photos, we all trooped off to the swim center to cheer for staff member Edna, who was in the first heat.

Canby is such a beginner friendly event. It consists of a 500 yard swim (10 heats, 4 people to a lane, seeded by each athlete's self-estimated 500 yard swim time), a hilly-ish 12 mile bike ride, and a pancake-flat 5K run. The pool swim is really the key to bringing newbies out for the race. So many people are afraid of the open water, but at Canby, beginners can stop at the wall and breathe with every lap if necessary.

Heat 1 consisted of the slowest swimmers, with swim times gradually decreasing all the way to Heat 10, where the 6 minute folks strut their stuff. Over the years, with much pool work, I've managed to work myself into later and later heats. This year I was in Heat 7, Lane 3 beginning at 9:30am. Jeff has made huge progress in the pool in the past 2 years, so he too was in Heat 7, Lane 5.

After watching Edna swim, I went off to set up my transition area. I scored a primo end-of-rack spot with plenty of space to set up my bike and run gear. That done, I ate a banana (8am) and went off to watch a few more heats. 

At 9am, I laced up my run shoes and headed off for a 10 minute warm up jog. It had been 7 days since I had done ANYTHING (not one iota of activity since the previous Saturday when the congestion settled into my chest!). Jogging along, I tried to assess my physical state. My lungs felt OK. Not great, and I suspected I would have trouble on the 5K. My legs felt OK too. Again, not great, as a week's worth of inactivity had allowed my left IT band to tighten up, despite diligent work on my trusty foam roller. But all in all, I felt well enough that I figured I could at least finish the race and enjoy the day with my staff.

At 9:15, I returned my run shoes to their place in transition, grabbed my swim cap and goggles, and headed to the pool. On deck, we waited while Heat 6 finished up. One very slow swimmer (who clearly belonged in an earlier heat) meant that we weren't allowed into the pool until 9:27. With just 3 minutes until the start of our heat, we all swam half a lap, turned around, adjusted our goggles, and waited for the whistle. 

With 4 people to a lane, the start is staggered. Each person is assigned a position (1 to 4) and the whistle goes off at 5 second intervals. Your final finishing time takes these staggered starts into account, so you must start in your assigned position. I was position 3 in the lane, so at 9:30:10, off I went!

I have never enjoyed swimming. I have a primal fear of drowning, such that sometimes simply sitting at my desk in my office just thinking about swimming makes my throat feel tight. So above and beyond the physical techniques of learning to swim, I've had to do a lot of “head game” work to force myself to remain calm while swimming. Perhaps because I went into the day with such low expectations, I found myself swimming with a strange sense of calm, something I rarely experience. I concentrated on breathing evenly, elongating my body, proper arm position, etc. Oddly, I felt my right foot cramp slightly after pushing off the wall a few times, something that never happens to me, but fortunately it didn't turn into a charlie horse. I had my feet tapped twice (the sign that the person behind wants to pass at the wall) and then late in the swim tapped the feet ahead of me so that I could pass. Beyond that, we were a good lane of compatible swimmers, without anyone who was really too slow or too fast for our lane's pace estimate of 9:45/500yds. 

I hit the wall at 9min 34seconds, a result with which I was thrilled (a new PR!)! I haven't swum a sub-10 minute 500 all season, so I was stoked. Time to the T1 mat was 9:43.

T1 went very well. We exited the swim center and I easily found my bike at the end of the Heat 7 rack. Off with the goggles, on with the helmet, glasses, socks (yes, I wear socks) and shoes. Across the rack I spied Jeff, also gearing up, and I congratulated him on his swim time. I grabbed my bike and headed to the exit, immediately behind Jeff. Total T1 time was 1:12 (also a PR!).

I clipped in and headed off down the road, with Jeff up ahead less than 100 feet. For the first half mile, I held that distance between us, then accelerated and passed him. The first 4.5 miles of the bike course are very flat, allowing me to settle in to my aerobars, get my adrenaline-charged heartrate and breathing under control, and take an inventory of my physical state. I noted that my heartrate was higher than ideal, and tried to bring it down a little before the hills started at mile 4.5. The next 6.5 miles roll up and down continually with fast descents and a couple of leg burning climbs. The race photographer, of course, positions himself right at the top of the steepest climb, all the better to get dramatic shots, I suppose. 

Overall, the bike went alright. I didn't have much “spring” in my legs on the climbs and my left IT band also started to talk to me briefly on the last climb, but then it shut up (and I wouldn't feel it the rest of the day, thankfully). My HR was definitely higher than I would have liked. Clearly, the chest cold was taking its toll. The last mile of the bike course is flat, which gave me a few minutes to settle down my HR again and to visualize the move into T2.

I rolled into T2 with an elapsed bike time of 37:59 (which I didn't know at that moment, but is actually a PR for me on this course.) I racked my bike, ditched my bike shoes, and as I'm putting on my run shoes, who should roll into T2 but Jeff! He later told me he had me in his sights for much of the ride but didn't try to reel me in. I snapped on my race-number belt, put on a run cap, and headed out of T2 with an elapsed time of 1:19 (surprise, another PR!) while Jeff was still mucking with his shoes.

The first part of the run is across a grassy field, which I always find awkward as I'm still trying to get my run legs under me. After we round the school building adjacent to transition, we emerge onto the pavement. The run is an out-n-back, with 2 loops of a lollypop at the far end. I managed the first mile in 9:34 but as I started to round the first loop, I knew my goose was cooked. Actually, “cooked” is a good metaphor for what started to happen to me. Temps were in the upper 70s (not especially hot, really) with bright sunshine and I started to bake; I began to feel lightheaded, like I wasn't getting enough air, and felt vaguely nauseous. It was right around this moment when my doctor's voice floated though my head.... “Doxycyclene will make you sun sensitive...”. Reading up on it after the fact (ie. today), here's what the National Institute of Health has to say about doxycycline: “Doxycycline is used to treat bacterial infections, including pneumonia and other respiratory tract infections ….plan to avoid unnecessary or prolonged exposure to sunlight and to wear protective clothing, sunglasses, and sunscreen. Doxycycline may make your skin sensitive to sunlight. ….Doxycycline may cause side effects. ...Some side effects can be serious. If you experience any of these symptoms, call your doctor immediately: ….difficulty breathing or swallowing ... ...redness of the skin (sunburn) ...upset stomach.”

Of course, at the moment, all I could think of was how I needed to hold it all together for just another mile or so. As I rounded loop one and loop two, I could see Jeff gaining on me. Finally, I left the loops and headed back the last mile towards the finish. Rather than concentrate on my decidedly queasy stomach, I reminded myself that I had gotten past far worse last summer on PBP and that I could get past this too. I put one foot in front of the other and kept moving. Along that last mile, I spotted co-worked Katie and friend Lynne on their way out on the run course, and we high-fived as we passed one another. With just a few tenths of a mile to go, my friend Lee, who had already finished the race, appeared at my side and began to run with me. I told him I was struggling and he encouraged me to keep going. He looked back and said Jeff was ~5-6 seconds behind me. I know Jeff well enough to know that there was no way he would be that close to me and not give 120% to pass me. Sure enough, those looong legs of his took him right past me with just a minute or two left to go. With Lee's encouragement, I did my best to keep up, picking up my pace as best I could. 

See, I also knew something that I was pretty sure Jeff had forgotten. Remember that bit way back at the beginning of this report about lane position on the swim? Well, Jeff was position 1, while I was position 3. So, when he passed me, he thought he was beating me. What I knew, however, was that I had 10 seconds on him and that as long as I could keep the gap at the finish line to under 10 seconds, I would still beat him! Lee knew this as well. 

The final effort on this course is half a lap around a grade school track. As soon as Jeff crossed the line, Lee started a 10 second countdown. I gave it everything I could and crossed the line in 1:20:59. Jeff wasn't wearing a watch, so he had no idea what his time was. I knew we'd need to wait for results to be posted to see which of us would be triumphant.

A volunteer took my timing chip while I stood trying to catch my breath. I found the water station and drank several glasses, then found my friends at the finish line. As we stood around comparing war stories, my stomach settled down. We all cheered as Katie crossed the line (she won the race AND set a new course record!) and Lynne followed shortly thereafter. Lots of sweaty hugs were exchanged and our staff photographer captured all the important moments.

Jeff and I set up the tailgate party and BBQs while everyone else headed to the showers. As we all sat down to enjoy our hard-earned burgers, the organizers handed out the awards.

For the 3rd year in a row, I managed a 2nd place in my age group (40-44). I'd had illusions of grandeur this year, hoping to win it, but the chest cold knocked that all to the wayside. I was simply happy to have not collapsed on the course. :-) Despite my slowest run in the past 4 years (30:43), I still managed to beat last year's overall time on this course by 40 seconds. Not half bad for a girl with a lung infection.  :-) The coulda shoulda woulda of what might have been had I been healthy will have to wait until 2013.

Major props go out to the TE staff and friends, all of whom had AMAZING results on the course this year. Jeff beat last year's time by 13 minutes (and beat me by FOUR SECONDS!). Edna beat last year's time by almost 20 minutes! Lynne dropped her time by 3 or 4 minutes. Katie knocked 3 minutes off her time and set a new women's course record in the process. Linda dropped her time by 3-4 minutes and won her age group. Theresa completed her first ever tri and beat her first-timer brother by nearly 10 minutes! Over the years, we've sucked in many friends and family members into doing this event with us and without exception, ribbon or not, everyone had a great time.

2013, here we come!

Ironman Training Day 21: Noodle Flips?

Jeff and I shared a lane at the pool Friday morning. Neither of us wants to be caught by the other, so it has the (not so subtle) effect of making us both swim just a little bit harder! :-)

After our workout, we amused ourselves (and the lifeguards) by trying to do flip turns. I can sorta kinda do them, as in: I flip, push off the wall, and usually end up in the right direction. But most times I'm too deep or off center or twist too soon, etc. If feels awkward and makes me feel out of breathe. So, I rarely even try.

So off I went to youtube in search of some videos that would break down the process a bit. I found what looks to be a great series of drills. I'm going to give them a try over the coming weeks and see if I can get the rhythm down. I know there's no flipturning in an Ironman, of course, but I do a pool-swim tri every May, and if I can learn the skill I can improve my swim time for that event. Last year I was 2nd of 19 in my age group and this year I'd like to win it!

Here are the 5 videos for learning to flip turn.

STEP 1



STEP 2



STEP 3



STEP 4



STEP 5

Ironman Training Day 20: The Zombie Apocalypse

I like Fun Runs. Give me a theme (New Years Eve run, the Muddy Buddy, the Shamrock Run, etc.) and I'm happy to don a costume and go get sweaty with a bunch of other like-minded, fun-loving athletes. (Though I draw the line at Underpants Runs and the World Naked Bike Ride. There's some things the world just doesn't need to see.)

So, when Cecil sent me an email with the subject line "re: Zombies!!", my curiosity was piqued. It didn't take much to persuade me, as well as our partners in crime Lynne and Jill, to sign up for the Zombie Apocalypse 5K Run.

The only question was: Zombie or Survivor? Just like running from a grizzly bear, I figure I don't need to be the fastest runner to survive and escape from the Zombies. I just need to be not amongst the slowest! And really, the only Zombies I care about being faster than are Lynne & Cecil, so with a 2 minute headstart, Survivor it is!

I'll let you know if I survive the onslaught.

++Click here to see The Oatmeal's take on the Zombie Apocalypse. Warning: link is not work-friendly or for those with delicate sensibilities. But then again, zombies are neither delicate nor sensible...++

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Had a great run this morning. 4.4 miles in 46 minutes, with just 2 minutes of walking. Knee started talking to me at mile 3. Must take care not to do too much too soon.

Ironman Training Days 17-19: Stick a fork in me

Monday, Day 17

After Sunday's long run, and only 5 hours sleep, I wasn't expecting to have a great cycling class on Monday morning. Despite my low expectations, however, I had an *amazing* class and hit all the target numbers. Who woulda thunk.

This workout was all about building power in Zone 4 (105-120% of Threshold Power). We did low cadence (60-70rpm) climbing intervals, spending ~30 minutes of the hourlong workout in zone 4. We finished the class with 4 shorter (30-60 second) intervals at Zone 5 or higher efforts. Our final effort was an all-out 30 seconds. I averaged 381 watts for that last one with a max of 462 watts. Whew. Stick a fork in me, cuz I'm done.

Tuesday, Day 18

Jeff & I stayed up late on Monday night making HOMEMADE Pumpkin-Sage Ravioli. The results were fantastic. But another late night, after more than a week without a rest day, meant that I made the decision to blow off the morning's swim and take a rest day instead. Good call.

Wednesday Day 19

I got nearly NINE hours sleep last night. Pure HEAVEN. Of course, that meant I was sound asleep by 8:30pm. Late night party animal I ain't.

Had another great class at C-Velo this morning. We rode with Robbie Ventura again, which is always fun (I could look at that man's legs all day). We spent the class working mostly in zones 3 and 4, following along as Robbie pacelined with his team (low zone 3 in the draft, high zone 3/low zone 4 when pulling), simulated bridging gaps to chase down race leaders, etc. It was a fast paced, constantly changing class that kept us on our toes.

I'm getting to know some of the folks in class a bit (it's always the same crew). One of the other gals is in her 60s. She's very inspirational: runner, triathlete, and in the kind of shape I'd like to be in "when I grow up." We're both signed up for the Pacific Crest Half Ironman in June, so it will be fun to compare training notes with her as the season progresses!

Ironman Training Days 15-16: Busy Weekend

I need a weekend to recover from my weekend!

Saturday, Day 15

Saturday marked my second weekend taking Rick's 8am cycling class at C-Velo, followed immediately by Jennifer's Yoga for Cyclists class at the same studio.

Rick worked us hard, and we spent most of our class working on building power at higher cadences. It really taxes me aerobically to work at cadence intervals of 95, 100, 105 & 110 rpm. But these drills definitely work. When I had my VO2 Max tested 2 years ago, I could barely hold 80 rpm during the test. But now I do threshold power tests comfortably at 92-94 rpm. I've always been something of a masher, but Rick is quickly turning me into a spinner. See, miracles ARE possible!

After Rick made jello of my quads, Jennifer proceeded to make jello out of my core. That, of course, is not very difficult, because the wimpy, weak muscles around my middle aren't even deserving of being *called* a "core". Oy vey, have I got some work to do.

After class I ran some errands (including dropping some serious cash at the Bob's Red Mill store - I just don't know how those Paleo people survive...), then returned home. Having just had my tri bike fit completed, I was anxious to take it out on the road for a real test drive.

The new fit is fantastic. I was only out for just under an hour, but I had NO trouble staying in the aerobars. The tweaks Stephanie made to my saddle hight, fore-aft position and the angle of the bars really made a difference there. The only thing I'm not totally sold on yet is the cleat position on my right shoe, but I'm going to give my body time to adjust to it.

And the bike really moves. I predict good results this coming season! :-)

After all that, did I sleep well on Saturday night? Why yes, yes I did.

Sunday, Day 16

For my 40th birthday 2 years ago, I ran the Girlfriends's Half Marathon in Vancouver, WA. It was my first ever half, and having just lost nearly 40 pounds, it was a very emotional day for me. Last year and this year again, I signed up for a repeat. Last year I took alot of time off my first year's result and was thrilled. Fast forward to 2011...Boy, what a difference a year makes.

I quit running in June. On top of all the mileage for PBP (upwards of 1000 miles per month from May to August), the tendons in my legs just couldn't handle the additional stress of running. I had to give it up. I was hoping to resume running in early September, after PBP, with the idea that I could salvage enough fitness to at least *finish* the Girlfriend's Half. Sadly, that was not to be. With the tendonitis in my left knee unhealed, I made the decision a month ago that I had to pull out of the event.

On Sunday, I carpooled to the start of the race with Jill & Catherine. My original plan was to go for an hour long run while they raced, then to join them at the finish. Instead, I decided to start the race with Catherine. I matched her pace for the first 3 miles, then short cut the course on the way back, for a total of 7 miles. I walked a bit in the last 4. My knee started talking to me somewhere around mile 6. Best not to push too hard yet.

In all, 6 of my girlfriends ran on Sunday. I'm so lucky to have such active, fun-loving friends!

Catherine (left) and Jill pictured above, wearing big smiles post-race.

Ironman Training Day 14: Cramping

15 minutes into my run this morning, I found myself doubled over in agony, unable to run another step. I clutched my abdomen, closed my eyes, and tried to breathe deeply and slowly as the waves of pain washed over me. Sitting on the curb in the dark, I vaguely wondered what the occasional passing motorist might be thinking as they passed, their headlights lighting up all the reflective bits on my apparel. Is she sick? Injured? Homeless? Yet, no one stopped to check on me.

Five minutes later, recovered, I stood up and resumed my run.

Everyday, my inbox fills with emails from the various newsletters I'm subscribed to: Runners World, Triathlete Mag, Lava, Active, etc. Newsletters with training ideas, nutrition advice, run techniques, race day strategies, tips for beginners, apparel news, etc. But it's extremely rare that I see any discussions of the physical challenges that we face specifically as FEMALE runners, cyclists and triathletes.

You know what I'm talking about... Our hormonal cycles affect everything we do, often rather dramatically. Just a few examples:

-Some women, like me this morning, suffer debilitating menstrual cramps during workouts. Other women can barely get out of bed, much less exercise, on certain days of the month.

-Pre-menstrual water weight gains affect how our exercise apparel fits. Waistbands may feel snugger. Bras may feel too tight. Our breasts may hurt when we run. Earlier this week, I had to mine my dresser drawers for sports bras that were a full cup size larger to accommodate the swelling and provide enough structure and support for the extra weight of my breasts.

-Managing our flow during exercise is a challenge. Tampon strings may rub. Pads may chafe. We may find ourselves far from home in unexpected need of feminine supplies (usually while wearing something other than black bottoms!)

-Race days become more complicated. Where to stow the extra tampons on your bike or during the run? How to manage your hygiene when the "bathroom" is a port-o-john without a place to wash your hands?

-Our appetites change. We experience cravings and may seek out foods that are not necesarily conducive to helping us maintain an optimal weight.

I could go on, but you get my point. Why is it that these topics never come up in the flood of "Tips, Tricks and Top 10 Lists" we see all around us? With so many women participating in running events and triathlons these days (I read recently that there are now more WOMEN competing at the half marathon distance than there are men), why is it that there's so little discussion of a topic that concerns just about every woman who participates in these events?

Are we prudes? Are the mags and websites afraid of alienating or (more likely) grossing out their male readership? Do we think that these sorts of topics are best discussed in whispers with our girlfriends?

I don't have the answer, but it puzzles me, and I wish it would change. It would be nice if we could be "grown-ups" and talk about ALL the things that affect us as athletes.

Along those lines, I want to give a shout out to Nicole DeBoom of Skirt Sports. Nicole, a former professional triathlete and Ironman Wisconsin Champ, is expecting her first child with her husband, professional triathlete Tim DeBoom. She's been blogging through her pregnancy, and this morning's post totally cracked me up. I loved that she was so open and honest, talking about something that every woman who has had a baby experiences, but might not be considered a topic for such public consumption. So kudos to you, Nicole, for writing such a frank post.

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Despite this morning's challenges, I ended up with a decent run. I've "graduated" from R3W2 to R4W1. The knee is still a little tender on these runs, but it's slowly getting better. Not perfect, but I'll take it for now.




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Ironman Training Day 13: Peanut Butter

Hello. My name is Susan Otcenas, and I have a peanut butter problem. Crunchy. With salt.

I don't know what it is about peanut butter, but I crave it. Constantly.

I'm allergic to milk. When I was a kid, I would eat my Rice Krispies with peanut butter. A big blob of peanut butter on my spoon, dipped into the cereal repeatedly, until one or the other was gone. Ah, the memories! But, I'm all grown up, and now I like my peanut butter straight up, no krispies required.

This is especially problematic when I'm trying my best to be in "weight loss mode" as I am now. The hungrier I am, the harder it is to resist the siren song of peanut butter! I've finally resorted to banishing it from my household. I simply have no self-control. If it's in the house, I will move the spoon from jar to mouth to jar to mouth until it's gone.

Sigh. Today I tried to drown my peanut butter sorrows in a pint of sweet cherry tomatoes. It wasn't quite the same somehow. But at least it curbed the hunger.

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Swam another mile this morning. All three 500s were sub-11:00. I consider this to be progress.

Here are some swim-specific poolside exercises, courtesy of Adam's Peanut Butter!