Diamondman 70.3 Race Report

This past Sunday I competed in Diamondman 70.3. In the weeks leading up to the race, I seriously contemplated not doing it. I didn't put in the time I should have to prepare for this and I was really nervous all the race would do was disappoint me about my current fitness level. But since I'm signed up for IMLP, and base building starts, well...now, I thought this was the kick in the butt I needed to get serious.

I headed to DE the day before with my friend who was doing the Half Du and after an early dinner with a glass of wine, which I NEVER have before a race, we curled up in the hotel room and watched tv all night. I didn't sleep well at all but felt ready to go when the alarm went off at 4:30am.

Went through all the motions in the morning and felt completely calm. I had no pressure going into this race and only had one thing I wanted to accomplish: a sub 3hr on the bike. I need to keep building my confidence on the bike and wanted to push it even if it meant my run suffered.

I entered the water as they counted down and hurried to the front as most of the women were staying towards the back.  I was up in the front the entire swim, had plenty of space and kept it nice and easy. I made sure I didn't push too hard and just focused on my form. The swim was uneventful and when I stood up to exit the water, I was at 34 minutes.

I quickly stripped off my wet suit and headed out on the bike. The course consisted 2 loops that we rode twice. The one loop had some rolling hills which on the way out weren't an issue. But on the way back we were hit with a head wind that killed my pace! I went from 25mph at points on the way out at this section to 11mph at those same points on the way back. Thankfully the whole course wasn't like this so I knew I could make up the time on the other half of the course. My crotch was killing me towards the end and my back was getting tight but my legs felt great. Overall, I was really happy with my performance on the bike because I was confident. I averaged 19.3 and finished the bike in 2:53:45. Looking back, I could have pushed a little harder in that head wind, but it's ok, I got my sub 3 which is what I set out to do.

After a quick shoe change it felt great to be out on the run. The run started off great and I actually had to slow myself down. The course was a mix of trail, gravel and pavement. It was a really lonely course, running a few miles without seeing anyone, and extremely boring in my opinion. I also didn't like the trail section that had some big roots and unstable footing.  I felt really good up until mile 7 when all of a sudden the heat just got to be too much. I broke down and took my first walk break and then that just set the tone for the remainder of the run. I usually love the heat and sun but for some reason, it just killed me on Sunday. And I wasn't the only one...there was a lot of people hurting out there. The trail portion wasn't fun on the way back to the finish when my toes were shot from sliding around in wet shoes and I was tired and not in the mood to concentrate on my footing. And to make it worse, the run was long. Not only by my watch but by almost everyone I talked to. After covering 70.3 miles, 0.6 extra miles are annoying when you're not expecting them. I finished the run in 2:11:04.

Nutrition was spot on and I had no stomach issues the entire day.
Breakfast - ensure
Setting up bike - banana
Before swim - Hammer banana gel
On bike - 3x bottle of perpetuem which I sipped every 15 min and water in my aero bottle with 2 grape Fizz tablets
Run - Hammer apple cinnamon gel at start, Hammer chocolate gel around mile 7. Water bottle with Fizz.

 

Official results:

5:43:13

Swim - 35:09

T1 - 1:56

Bike - 2:53:45

T2 - 1:17

Run - 2:11:04

1st in AG 35-39

7th Female/54

Overall 46/166

 

 

 

Oh, Hi.

I have to admit, I have not missed blogging. But I have realized how useful the blog was for my training. I've found myself numerous times going back to look at old posts to see how I felt after certain races/workouts and it's been pretty helpful. And since I took the plunge and signed up for Ironman #2, I'm going to give this another shot.

To catch up since my last post...I've been having fun. A lot of fun. It took a really long time for me to feel like my old self after IMFL and I'm not sure the fire was lit under me until I actually handed over my credit card to register for IM Lake Placid. I attempted to train for a marathon over the winter and while I was getting the long runs in, my heart was so not into it. I ended up missing the race due to an insane eye infection that swelled so bad I couldn't open my one eye. After that, I switched gears and forced myself back into the pool. I "raced" NJ state Olympic tri and while I wasn't expecting much out if it, I ended up qualifying for the Olympic Distance Age Group Nationals. That was a nice little boost even though I had only a weeks notice and couldn’t make my way across the country to compete. The weekend after the race we went to Lake Placid for fun and to volunteer. The energy was amazing and contagious. I went up "pretty sure" I was going to register for 2014 and within minutes of being there, I wished I was racing that weekend. Very different from the atmosphere in Florida, which felt like a ghost town on race weekend. Anyway, I'm registered and excited for IMLP 2014! I'm just 2 weeks out from a 70.3 and I'm not exactly where I'd like to be going into this race. But knowing what the next year holds for me, and a marathon to still get through in December (I'm running Reggae marathon in Jamaica again), I'm going to have fun with this 70.3. No time goals, no pressure. Just a long workout to kick off my base building for Placid.

So here we go...giving this a try again. We'll see how long it lasts.

Where I'm currently at: (for my own reference in the future)
- bike: 3x a week, long ride 3-3:30 hrs
- swim: 2-3x a week, hour each
- run: 3x a week, long run 14 miles
- wearing: Brooks defyance, NO inserts, no foot issues :-) (knock on wood)
- Hammer nutrition: vanilla Whey protein every day, Recoverite after tough workouts/doubles, apple cinnamon, orange and chocolate gels are my favorite, OBSESSED with grape Fizz, Digest caps 1x a day, Tissue Rejuvenator caps, Endurolytes on long workouts. Oh, and talking about Hammer...their bathing suit is the BEST. It took me so long to find a suit I liked and that would hold up to chlorine. I can't believe I didn't think to try it sooner.

The End

When I started this blog in August 2008 it was to document training for my first marathon. If you had told me that 4 years later I'd hear the words, "Hey Denise, you're an Ironman!" I would have said you were bat shit crazy. The past four and a half years have been pretty exciting for me and I've done things I never would have even considered 10 years ago, let alone thought possible. I've known for a while that I lost my passion for blogging, but as I sit here typing up my last post, I'm really sad. I've met so many people through blogging and am even walking away with some dear friends. It's been a fun little journey, but I feel it's time to throw in the towel*. If you've learned anything about me over the years, I hope it's that I'm determined, happy, and love a good challenge. So even though I'm not documenting it, know that I'm out there trying to set new PRs, go further distances, trying new things and all along the way, I'll be smiling while I do it.

Thanks to everyone for reading and following over the years. The support and cheerleading through the blog was always the extra push I needed during races. Thanks to my parents and sisters who worry, but always support me in whatever I do. They were there to cry with me when I crossed the most meaningful finish line of my life and that day would not have been the same without them. And the biggest thank you goes to Andy. Because if it wasn't for him always telling me I could do it and being there to hug me when I thought it just wasn't possible, I wouldn't have accomplished any of this crazy stuff. He has sacrificed just as much as I have to make my personal goals and dreams a reality and for that I'll be forever grateful.

I hope every mile you swim, bike or run is a happy one!

*maybe it will turn out to be a little break based on how I feel saying it's over :-(





IMFL - After the Finish

So after the hugs and tears I stood in line for my finisher photo and then easily found my family. While I was out on the run Andy and my Dad collected my gear bags and my bike so there wasn't anything I needed to collect when I was done. We stood around for only a few minutes getting some pictures and then we headed back to the car. I was feeling really good but my stomach was a little funny. It was hard walking back to the car and seeing people just heading out for their second loop; it was going to be a long night for a lot of people. I had wanted to stick around for the midnight finish but I never wanted to take a shower and brush my teeth so badly so I headed home.

Once home I immediately started to feel sick. I hopped in the shower and my skin hurt so badly to touch. I couldn't even put the bar of soap to my skin. I hurt EVERYWHERE. I also had some pretty good chafing so that stung horribly. Mid way through the shower my vision got cloudy, I started yawning like nuts and I thought I was going to throw up. I turned off the shower and sat on the edge, all covered in soap and shampoo, for a few minutes. It eventually subsided enough that I was able to rinse off. I managed to get some ginger ale and saltines in me and that made me feel so much better.

I have never been able to sleep after a long race or long workout but this night, I was exhausted! I fell right to sleep around 11pm but woke up at 1:30 still sore to touch and starving. I got an Ensure and laid in bed until everyone else woke up. I felt pretty good on Sunday; I was slow moving but I still took the stairs at the condo...and we were on the 4th floor! We laid around all day at the pool and I relaxed in the hot tub a few times to loosen things up.

I was less sore after this than I have been after racing a marathon, which I thought was pretty crazy. In fact, my body has felt fine all week. The only thing that's keeping me from doing much is that I'm exhausted. Exhausted like I've never felt before. I've been getting 9-10 hours of sleep and I still can't wake up in the morning. I did manage to get to the gym on Thursday and did 45 minutes on the elliptical, which felt really good. But I was slow and sluggish. I took today off again and will do a little bit more tomorrow. It feels really weird to not be living by a training plan right now.

Hard to believe that this time last week I was dropping off my bike and gear bags. I really wish I was there right now, getting ready to do it all over again. It all happened way too fast.

IMFL - The Run

I ran out of T2 with a smile on my face. FINALLY, the day was in my control, my two feet were on the ground, I was running, which is what I do best. I saw my family within the first few minutes and I passed them wearing a huge smile. It was hot out and without the wind on the bike, you could really feel the heat. My strategy for the run was to walk every aid station and use this time to regroup and take in some nutrition. When the first aid station came up, I wasn’t ready for a walk break but I forced myself to take it and stick to plan.

 

I stuck to my plan and was feeling pretty good. I was SHOCKED at how many people were already walking and thought to myself, “this is exactly why I didn’t push too hard on the bike.” The first 6 miles of the run went well, I was feeling good but the bottom of my left foot was killing me and I was getting concerned. At each aid station I took cold sponges and squeezed them over my head and wiped down my face and neck. I also took some ice and put it in my sports bra. There wasn’t much shade on the course and I couldn’t wait for the sun to go down.

 

After I made the turn around just past mile 6, I lost any interest in eating and my stomach started feeling funny. I made it back to the hub of the race and the half way point and again saw my family. I told them that I was going to have to walk more because of my foot and that I thought I was going to throw up. When I left them Andy walked a bit with me and told me how proud everyone was of me and that I was on pace for a 12:XX finish. I told him that probably wouldn’t happen with how I was feeling but I would definitely finish. I picked up my pace, said good bye and started running again.

 

I took longer walk breaks the second loop and forced myself to sip coke and chicken broth. I hadn’t had a gel since mile 8 of the run and the thought of eating made me so sick. The coke tasted good but I could only do little sips at a time. I also tried to eat some of the peanut butter M&Ms I had in my special needs bag but I couldn’t even tolerate them. I never thought I’d find a time where I’d pass up peanut butter M&Ms!

 

On the first loop, going through the short out and back in the park was so long and boring. So on the second loop of the run, I kept telling myself to just get past the park, knowing I’d feel better as soon as that part was over. It was getting dark at this point and I’m not kidding, I was one of the few people running. Some people were walking briskly, some were barely walking, but hardly anyone was running.  There was a lot of suffering going on; tears, frustration, puking…at points I literally put my hands up to act as blinders.

 

Once I was out of the park and heading back to the finish, I got my second wind. I still couldn’t eat but the oranges tasted so good so I took 2 of them at every aid station.  I also started calculating how far I had to go and if I held on I knew I’d finish sub 13. With 2 miles to go, I could hear a faint noise in the distance. It only took a second to realize that I was hearing the noise at the finish line. That definitely put a smile on my face! As I approached mile 25, this was the party section of the course with the spectators, I actually stopped to walk because I wanted to soak it all in. The day had been going so fast and was almost a blur. I wasn’t ready for it to be over.

 

As I approached what was the half way point on the first loop, a volunteer said, “finishers to the right, second loop to the left.” I smiled and said, “I’m a finisher, I’m a finisher!” and the crowds starting cheering SO loud!! I started crying and thinking, “I can’t believe this is it!” I made my way down the finish chute trying to take it all in. I picked my dad out of the crowd and he was wearing the biggest smile. A little further down I could hear my sister, Michelle, yelling my name but I couldn’t find her in the bright lights. Then finally, after 365 days and 12 hours and 30 minutes I heard, “from Ambler, Pennsylvania, Denise Terry, YOU are an Ironman!”

 

I covered my face, bawling, as the volunteer caught me. She told me how well I did and walked me to get my water, blanket, shirt/hat, medal…it was all so surreal. I remember 2 of the volunteers hugging me and congratulating me. Then I saw my family on the side of the fence and I went over to hug them. Oh my gosh, the tears!!! We were all crying! And hugs never felt so good!

 

Final – 12:30:37

1026 Overall

36 in AG

 

IMFL - The Bike

The mount line was crowded and having heard it would be like this, I took my bike over to the far right in an attempt to get out of the way. I was barely there for a second clipping in my right foot when some old, heavyset dude said, “hurry up.” I told him nicely to be quiet and took off.  I don’t think my one second of clipping in was the difference in this guy qualifying for Kona or not, believe me.

 

So off on the bike I went. My goal for the bike was to not push too hard. I wanted to have a good run and didn’t want the last part of the race to be a complete suffer fest. I was passed by a ton of people but I also did my fair share of passing. I didn’t let it bother me and I just stayed focused on eating and drinking. Around mile 35 some guy came up along side of me and we chatted for a few. Before he continued on, he said, “these people passing you, you swam faster than them.” I told him that those were my thoughts exactly and that I’d pass them later on the run. 

 

It was warm out and not a cloud in the sky; which was fine with me! I much prefer heat to cold, especially when I’m on the bike. I had a little strategy of staying in my “box” throughout the race. Several times on the bike when my mind started to drift to the run, I would visual my “box”, put myself back in it, close the door and lock it. It might sound silly, but it really helped. I didn’t once look or worry about my speed, I only paid attention to my cadence and stayed within myself. Before I knew it, I was approaching the half way mark and my special needs bag.

 

Making the stop at the half way point definitely hurt my time but I wasn’t in this race to win it. I stopped to mix a new bottle of nutrition, eat an uncrustable and restock on endurolytes since I had lost my container of them around 20 miles back. I also used the bathroom, which was the only time I went until I got home from the race later that night. Yikes!

 

Second half of the bike was uneventful, thankfully. And long. And painful. At mile 60, I told myself to get to 70. At 70, I told myself to just get to 80. I kept playing this game knowing that once I hit 90 I would mentally get a boost to make it to 100 and then the final home stretch. Everything started really hurting by mile 70. My back, which has acted up all through training was in horrible pain. I took advil at the half way point but it wasn’t enough to make it go away. It hurt to be in aero but I had to stay in that position. We had some head winds and being upright just slowed me down that much more. I also started getting this horrible pain on the bottom of my left foot right where my toes attach to my foot. It was so bad that around mile 100 I had to stop, loosen my shoe and stretch my foot a bit. It didn’t really help.

 

Finally, I turned back onto Thomas Drive and was on my way back to transition. This was THE BEST feeling ever!!!! I was so ready to get off the bike and I was so grateful that nothing happened during the ride. As I was coming into transition, I spotted my family and threw my arm in the air cheering. I’ve never been so happy! The longest, most mentally stressful part of my day was over!

 

I dismounted my bike, handed it to a volunteer, ripped off my shoes to give my feet some relief and headed to T2. Did another change in T2 because I rode in bike shorts and also threw on a tank top because of the heat. I felt great in T2; didn’t feel like I had just rode 112 miles at all and I was ready to get out on the run.

 

Bike – 6:22:04, ave 17.6mph*

1636 Overall, 54 in AG

 

T2 – 7:53 (seriously, where does time go? I didn’t think I was that slow!)

 

*(according to my computer, which stopped when I stopped at special needs, I averaged 18mph and it took me 6:12. It really didn’t feel like 10 minutes at special needs, not sure what’s up with that!)

 

 

IMFL - The Swim

The gun went off...

 

Without a second thought, I was heading into the water. The waves that were there, I don’t even remember them. I was just looking straight ahead, pushing through the sea of people. I started swimming, keeping my head up because there was just so much going on. Words cannot describe the chaos in the beginning. It’s insane. There was a fleeting moment when I thought, “this is it, I’m done.” But I looked around and there’s no one to help you. Yes, there are boats and kayaks but you can’t see them amidst all the flailing arms and splashes so I just stuck my head down and got to work. My swim coach told me to just get through the first 8 minutes and it would settle down. I actually remembered this and kept repeating it to myself. He was right.

 

I was getting kicked and hit left and right and the male swimmers were ruthless. I had my legs pulled, my torso pushed down, and took a few hits that actually made me yell “ow.” But with each push I fought back and held my position. I saw one swimmer, a male probably in his 20’s, struggling. He was on his back and you could see the panic in his face. I asked him if he was ok and he could barely utter, “this is so unreal.” I told him to go slow and take deep breaths. There was no time to say much more because I just had to keep moving with the masses. Before I knew it I was at the first bouy, which was calmer than I was expecting.

 

After a short swim parallel to the beach, we were heading back towards the shore. The craziness on the first loop never really subsided but I was at least able to find my rhythm and swim. I swam as far in as I could, using the waves to my advantage, and exited the water for my second loop. I walked the short stretch of the beach, grabbed some water to rinse the salt water out of my mouth and spotted Andy. I was smiling ear to ear and started jumping up and down. I had checked my watch and was ecstatic that my first loop clocked in at 33 minutes. I was WAY ahead of where I thought I would be.

 

Entering the water for the second loop was much harder because we had to cut across on a diagonal and fight the current and waves. But it was much less crowded at this point and I had plenty of room to swim. It crowded up again at the bouy and this time, the turn was what I was expecting. Ugh, shoves left and right! At this point things got crazy again and I had a bunch of big guys around me. I tried throwing some harder kicks to get them off my legs but every time I did, my calves started to cramp. Twice I had to swim without kicking to let my calves relax. This was the only time I got a little nervous. I didn’t know what I would do if I started getting those horrible calf cramps. Thankfully, relaxing and just using my upper body for a few strokes helped.

 

When we made the final turn and were heading to the finish, I just couldn’t believe it. I almost didn’t want it to end. I felt great. Not once did my heart rate go up, I didn’t panic and exiting the water, I didn’t even feel like I exerted any energy. I felt exactly like I hoped I would feel.

 

Beaming, I ran up the sand to the line of “strippers.” I purposely ran to the very end of the line, which happened to have the two cutest guys doing the pulling, and sat down on the rug. Within a second, they had me stripped and lifted me right back up. I smiled, said thanks, and headed towards the shower. I found my dad along the way and yelled, “that was crazy!” with a huge grin on my face.

 

I took a few extra seconds in the shower because I had so much sand on my butt but the showers didn’t provide enough pressure to wash away any sand. From there, I ran up to my bike gear bag and headed into transition.

 

Swim – 1:13:49*

807 overall, 27 in AG

 

I had to do a complete change in T1 because I swam in my bathing suit instead of my tri kit. I didn’t rush too much because I wanted to make sure I didn’t get frazzled and that I did everything I needed to do before I left for the bike. The volunteer helping me was great and she saw more of me than Andy probably has over the past few months! As I ran out of T1 I passed a port o pot and figured I better try to go. That definitely added some time onto my transition but better that than going in my pants.

 

T1 – 15:23

 

I volunteer was ready and waiting with my bike by the time I reached my rack. I thanked them, grabbed my bike and headed to the mount line...

 

*(I found out that the part you run across the beach is not counted in the 2.4 mi distance so that explains the second loop being so much slower than the first)