Kona Race Report-3 months Later

All of this cold weather winter training has made me reflect upon my last race in warm (hot and humid) Hawaii. 2007 was my fifth time racing the Ironman World Championships, but my first time racing as a pro. My best finish in Kona prior to 2007 was 2005 in which I placed 2nd in my age group and 4th amateur overall. That year I also happened to place 31st female overall. It was a break-through race for me and one that encouraged me to pursue a pro card. Hawaii is SO special to me and I look forward to racing there every year. The conditions can be extreme and the best Ironman athletes in the world are there racing. In the sport of triathlon, there is nothing like it.

This past October I arrived in Kona 2 weeks before the race. My good friend Simon and his wife, Ingrid arrived the same day as me, which was nice. Simon and I got to do some of our last training days together as we awaited some of our other friends from Long Island to arrive the week before the race (Nancy Lipira, Harry Slutter and Nandine Crane). This year was exciting not only because it would be my first year racing as a pro, but also because my brother Tom was coming to watch. He had never watched me race before and I was psyched to have Tom and his girlfriend, Jen there. My parents would be there again to watch, and I couldn't imagine a race in Kona without them. I hope they make it out every year!

Race day arrived quickly and I found myself nervous as usual, but oddly calm as well. I got my early morning phone call from George who was on a bike ride with Mike back in New York. It was great to talk to both of them as well as see my family on their spot on the pier before the start of the race. There is something about Ironman that makes you so sentimental the morning of the race. The appreciation of all of the support that you receive from loved ones comes to the surface the morning of the race. It's true when I say that without the key people in my life racing as a pro would not be easy and would definitely not have much meaning as it does with each and every one of them. This includes my family, boyfriend, coach and friends that are constantly there for me...I find that I just want to see and talk to everyone that I love before I head out for a day of intense racing, focus and at times major suffering! Once I touched base with everyone that I care about I was ready to go.

The pros start at 6:45 AM in Kona, so I was in the water at 6:30. As I was treading water, I reflected on my past years there in Kona. This year was no less special. Looking back at the pier packed with people and the helicopters up above gave me goosebumps. Here I was at the Ironman World Championships in my first pro season! The cannon went off and I was clawing my way through the other pros for position. I found myself leading a pack of swimmers and just ahead of us was a really large pack. I tried to catch the pack right in front of me, but I found that they were getting further and further away, so I decided to stick where I was and make the best of it, so I drafted a woman who made her way in front of me. Soon I found myself side-by-side with Nantasha Badmann fighting for the feet of the woman in front. We both ended up sharing her feet and finished the swim together. 1:02...not what I was looking for, but I had to move forward. I found myself in the changing tent struggling to get my tri shorts over wet skin (mistake not to wear them in the swim). Finally I headed out on the bike.

I know the course REALLY well now after having raced the Ironman there before as well as stayed in Kona for weeks on end in previous years, so mentally I break the course up in my head to make it more manageable. With the power meter, Mike and I have certain "watt goals" for the day...even on specific sections of the course. Coming through Kona, we first head up the Kuakini Hwy, which is a nice steady climb. My legs felt great already...good sign! Heading out of town can be tough because the rest of the course is on the famous "Queen K", which is HOT with NO SHADE. It is a desert-like environment for most of the bike. You can see the ocean far away, but surrounding you is lava fields and miles and miles of highway in front of you. You can see long climbs awaiting you and way in thedistance you can see your destination: Hawi (the turn-around of the bike). It looks impossibly far away. Many times the bike is a real mental challenge for me, but this time was different. I just took each section of the road as it came. The aid stations break up the course nicely, coming every 10 miles. They become something that you get mentally psyched for. "Yay!! Another station coming up ahead!! People handing out cold drinks!" I look forward to seeing people, to grabbing more cold drink, to eating a gel and trying to get some water through the vent in my aero helmet to cool off my head a bit. Every second of the bike is paid careful attention to: how do the watts feel? Do I need another salt tablet? I feel a bit nauseous, time for some water...now time for some Gatorade Endurance. Thirty minutes passed...time for some gel and a couple of salt tablets...OK the watts are feeling EASY!

Climbing to Hawi always includes some crosswinds. This day had winds, but nothing compared to what I experienced the week before while Simon and I were training up there. I was deciding on my Zipp 606's, or my 303 in front with my 606 in back. After getting blown off the road during training, I decided on my 303 in front. The 606's are SWEET, but for Kona I am just too small to gamble with a really windy day and potentially getting blown all over the road. With my Zipp 606 on the rear and my Zipp 303 on the front I feel fast, light and secure that I can handle anything...and I do. I climb Hawi fast and descend down (with a gnarly crosswind) even faster. I'm psyched as I descend down, heading back to the Queen K and to Kona. Again this year is different...usually the last 30 miles of the bike are pure torture to me. I just cannot wait to get off the bike. Not this year...aside from the fact that my foot is aching in my shoe (swollen from the heat?) I feel great and I am psyched. I remain aero in my Profile Design Cobra Wing Aero bars nearly the entire ride. I feel comfortable and I feel strong. My family is waiting for me at the turn onto the Queen K and I find myself getting choked up and psyched at the same time. It is so awesome to see Tom, my brother, cheering for me as well as Jen and my parents. It's uplifting and it makes me want to get back to town to start running!

As I approach town, the crowds are awesome. I get off the bike, and get into the changing tent where the volunteers throw wet towels on me, lather me up in sunscreen and help me to get my running shoes on. I'm off and running. The transition from biking 112 miles in a focused effort to running a fast marathon is one that can be down right scary, but with all of the hard training behind me, I always seem ready to go. It's amazing, really...
It's HOT and HUMID! One of the worst days I can remember... As I make the turn onto Alii Drive in the first couple of miles of the run I turn from feeling good and strong to feeling sick to my stomach. I start to worry for a few minutes and then quickly realize that I need to eat and have some salt at the next aid station. After downing a gel and taking a few salt tablets, pouring water over my head, putting the cold wet sponges in my singlet and putting ice in my hat I start to feel better. Soon I am cruising down the road feeling strong. As with the bike, I am constantly monitoring my body and how I feel. Every aid station is like an oasis...I pour anything and everything over my head to try and cool off, I put ice in my hat, I put sponges in my uniform. One aid station is for salt tablets and the next for gel. I drink Coke every single station. These aid stations come every mile and by each mile I am more than ready...it's that hot out! I ran a 3:22 marathon in Kona this year...that means that after 7+ minutes of running I am trying to cool off already! As I climb Palani Road to head out to the Energy lab I see my family...they are going nuts and I am psyched to see them! I feel great and I tell them that. As I run, it is amazing to me to see some of the biggest names in the sport having a bad day. That's the incredible thing about Kona. It humbles the best athletes in the world every year. This reminds me to keep focused. As I head into town (and toward the finish) I see my family...they tell me I am close to breaking 10 hours...as I pass my mother, I decide to go for it...who knows? maybe I can do it! As I am running to the finish I pass a few pro women that I know. It becomes a close race between a handful of us...I am aware of this and am running with all I have left. I am also running against the clock...I want to see 9:59.

Running down Alii Drive to the finish is ALWAYS surreal...this year it's even more amazing. I cross the finish line with a time of 10:00:24 seconds! 25 seconds away from the 10 hour barrier, but I am PSYCHED!!! I crossed the line as the 23rd fastest female pro. This is exciting and super encouraging for the future. After talking to Mike and going over the race, then talking to George and going over the race, I get back to the condo, talk more about the race, eat, shower and head to the finish line where I stayed till midnight watching the other athletes finish along with my mother, brother and brother's girlfriend Jen. This was my 9th Ironman and the first time that I went back (I had always wanted to go back, but never did it!!)...I will try to never miss it again as it was one of the most incredible experiences.

Now I am getting ready for my 2008 season and I am entering it with more confidence to race against the top women in the sport and finish among the top. I am racing California 70.3 on March 29th and Ironman Brazil on May 25th. My training is excellent and I am stronger than I have ever been. Next week I'll be heading to warmer weather for quality training (not that the long hard training in sub-30 degree weather hasn't been fun)! Entering my second season as a pro and reflecting on 2oo7 gives me butterflies in my stomach and gets me pumped at the same time. I'm doing what I love and I know it'll be a season to remember.

Winter Training (and memories of Boulder)

As the winter has progressed I have already logged some memorable miles in the cold, wet weather. While I cannot say that I enjoy doing this one bit, I have to admit that I have created some funny memories already and some grueling training days to reflect back upon when the going gets tough in a race in 2008.

One such day included a very good friend of mine, Jess. Jess came from Boulder for the holidays to visit family. She just moved to Boulder in July and the decision seems like it has been one of the best ones that she has made. Not only does training in Boulder beat riding the L.I.E. of Long Island, but at any time of day you are sure to find a fellow cyclist, runner, climber, snowboarder, etc...(the list goes on) to join you in whichever endeavor you might want to partake in for that given day. The social scene is very good to Jess as well, which she seems to be pretty happy about! When opportunity strikes, I try to get out there and do some sweet training at altitude, staying with friends such as Jim Dougherty and Simon Butterworth. In fact, the last time I was there was 2 weeks after Ironman Hawaii. My friend Erin and I stayed with Simon and his wife Ingrid. It was a great opportunity to do some different activities (other than swim, bike, run).

One such day we decided to do a hike up to one of the highest peaks in the Flat irons (the Mountains that are visible from almost any point in Boulder). The hike went up to Bear Peak and it was magnificent! I thought I was in top shape until I did something like this...the hiking really uses different muscles than I am used to and I was sore the days after!!! Once we reached the summit and rested for some food, we got a "fly-by" over head from a glider plane that was out for a ride! The views were extraordinary and it was just the thing that Simon and I needed after racing Kona 2 weeks earlier (Simon is a stand-out age group triathlete, placing among the top in the world in his 60-64 age group). Erin had just completed a grueling Chicago marathon 3 weeks earlier and she welcomed the hike as well. The weekend in Boulder was just the kind of "off time" that we all needed. In the spring and summer i'll return to train hard at altitude again, but for this trip it was all fun and no serious training. It seems that Boulder definitly has it all!

Back to winter on Long Island though...It was a Thursday and I had to do a 3 hour ride. Nothing in particular for the workout, really...just go out and ride steady for 3 hours. It was a "mild day" of low 40's, but the forecast called for rain showers. I swam with my team at 6AM and decided to go back to George's take a nap and then get out on the bike at 11 (hoping the rain would subside). I was meeting Jess at the bike shop at 11, and when I left it didn't seem too bad. I wasn't particularly psyched about the grey day, but it looked like the roads would be wet, but the rain wouldn't be a factor. I was so wrong... We started out in a "mist". I didn't have a rain coat, so that "mist" turned out to be pretty soaking. After 30 min we looked at each other and said, "this isn't so bad", and, "I wouldn't be out here is it weren't for you!...you're the best"! Basically we were feeling pretty good about ourselves and pretty tough. We were out training in cold wet weather and we were psyched! After 45 minutes I realized that my tights and jersey were completely wet from the "mist". After 50 minutes, I turned to Jess and said, "I'm cold". She agreed and we decided to cut the original route down from 50 miles to 40. At the next light my fingers were getting really cold, my gloves were soaked and I said, "we should try and get home". She agreed, told me she was miserable.

As we started riding back I got wetter and colder. I was contemplating calling George to pick us up, but decided against it "I got myself into this so I have to get myself out"! I was trying to ride hard to stay warm, but trucks would come by at fast speeds spraying us with water, downhills were unbearably cold, and my attempts at warmth were failing. I was so miserable, but every time we stopped at a light I laughed hysterically. Looking back at Jess, she had dirt and water all over her face from the spray of the road and the spray that my back wheel was giving off. The scene was to much to take...it was hysterical! I was miserable, but bursting into laughter at the same time! In fact, I am laughing as I think about it now!

We were on a mission to get home. I didn't think it would ever happen. I didn't eat, I didn't drink, I couldn't move. I just hammered along with the thought of a warm house and a warm shower to thaw me out. Once we got to Babylon, we said a quick good bye (through laughter) and I rode to George's. Once I got to the door (of which I could not open with frozen hands) I walked inside to George's hint of sarcasm...with a big smile on his face he said, "How was the ride?! Fun?!" I walked in the door and went hysterically laughing for a few minutes before I gained my composure (I think I was losing my mind!) I hopped in the shower (that didn't even feel good for a few minutes...until the freezing parts of my body thawed out), and was welcomed with the best soup and grilled cheese ever! (Thanks George...).

So the ride was absolutely miserable, but on the bright side, I got some good quality in, something to look back upon when the going gets tough while racing, and some fond memories with one of my best friends... Oh, and George and Mike ended up repeating our cold rainy ride on new years Day when they joined a group of cyclists in an "unofficial race" up 9W to Bear Mountain. Cold and miserable, they were, but apparently it ended up being put on a list of funny memories as they tried to warm themselves in the McDonald's bathroom after the ride! As for me, I am planning on a "warm training trip". While the memories of training in the cold wet weather are fond, I (and i am sure I can speak for George and Mike as well) do not wish to repeat this cold rainy ride any time soon!

Sponsors for 2008

So, I am pleased to report that I will be back racing for Zoot in 2008! Not only have I always loved the style of Zoot's tri clothing (and now cycling and running line as well), but the new Ultra Shoes are getting ready to debut this year and I can tell you from experience that they are "cutting edge". From the "drainage holes" in the soles (so that you can pour water over your head in a hot race and not feel like you are running with 10 lbs on each foot!), to the easy slip on of the shoes, to the super fast "lace-up system" that enables you to tighten them with the pull of a bungee. Not only are Zoot products (Ultra line is my favorite) cutting edge, but the company is like a small family. Being that the company started in Hawaii, Zoot made sure that they had a tent set up on Allii Drive during Ironman week, so that their athletes (such as myself) could drop by, as well as anyone else who was interested in testing out the Ultra shoes and checking out some sweet tri clothing, including the sleek "Ultra SpeetZoot" (which I swam in during ironman). So far, it looks like we will be riding Scott bicycles for 2008 as well as using GU products for our nutrition needs. Suunto watches will be a returning sponsor, and their watches and heart rate monitors are top of the line. I couldn't be happier for my 2008 season!

In addition to Zoot, Profile Design has taken great care of me and has agreed to do so for 2008 as well. Last year, in Kona and Placid, I raced with the Cobra Wing Base bars and T2+ Cobra aero bars from profile with the aero bottle set up. This year I will be using the same bars as well many other products from Profile, including the Elite Karbon Kage for my bottles. Profile Design has a great reputation for a reason.

Recovery and Bike Fits...

So, I am recovering from the accident in a VERY speedy fashion...I have been attending Don's PT sessions (along with Greg who is not only quite knowledgeable but extremely funny at the same time! Oh and he bought me a chocolate bar the other day too, so that bumps him up a notch on my list!)... I have also been continuing the water jogging (I use AQx Sports water jogging shoes and special flotation belt made for smaller women...FANTASTIC!!) The trainer workouts on the bike are getting better and better as I become more familiar with being inside and pushing the watts in one position. I also got an MRI, and just as Don suspected..."severe bone bruising", but that's about it! I escaped a major hit with a car with nothing but some bad bruising, and while that will take a while to heal, I am grateful that nothing is broken or torn!

So, back to the bike and the trainer. Usually I despise the trainer, but since I have no choice but to ride it right now (I may have my first outside ride in 2 1/2 weeks this weekend) I am beginning to really like it. It enables you to really focus on a steady effort and good form as well. I find it to be difficult, but I am becoming a fan the more I do it! I have also been able to focus on pushing in my new aero position. PLUS the weather in NY really sucks right now, so it's nice to put shorts and a jersey on, pop in a cycling video and do a quality session inside! Don't get me wrong, I've been known to ride in gnarley weather with wind chills in the single digits. Weather where your water bottle freezes after a half hour, but this is a NICE change to bundleing up and suffering in the cold!

After Hawaii, Mike, George and I decided that I was losing too many precious minutes on the bike due to an aero position that just isn't very aero! For my size, I am pushing high watts without a huge effort, so the decision was to lower the position and slip through the air a little easier.

About a month ago I went to Babylon Bike shop and Mike lowered the bars...a lot! The aero bars were lowered 3.5 cm, the saddle was moved forward 1.6 cm, while rising up 3 mm "to maintain nearly the same relationship between the femur and the hip". It felt CRAZY low for the maiden ride, but I seemed to adjust quite nicely. Just before my accident, I did a "marker workout" to test how responded so far to the new position. Two sets of 20 minutes as hard as you can maintain (somewhere around threshold) with 5 minutes easy between each effort (2x20's). I did this workout one week in the "old position", and the next week in the new aero position. While I didn't hold the same watts (that takes a few weeks), I was roughly 10 watts lower in the new position. I thought this was a VERY positive sign!!! The next day was the accident, but looking from a positive standpoint, I have since been able to push on the trainer in the aero position without being disturbed by lights, or other distractions. It has been a "blessing in disguise" and I'm sure I will be rocking the new position once I get back on the road!

Included are some pics at Babylon Bike Shop taken by Brian Fallon...Thanks Brian!

Bike Accident Part II: Injury update

So, I spent the Thanksgiving weekend layed up on my boyfriends couch trying to recoup a knee injury from my bike accident instead of out riding and running. It was relaxing and cozy, but not exactly great for training...or maybe it was great for training, since I am getting better every day now. Seems the hardest part of being a profeesional athlete (or any athlete, for that matter) is resting when it is really necessary. Still, it wasnt so bad. When was the last time I chilled out by a fire, watched movies and took naps? Maybe the last time I was in a bike accident 6 years ago!

I went to the Orthopedic today (Thanks to my friend and incredible PT, Don Rourke) and it seems that I have some contusions to the knee, but nothing broken or torn. Don is working on getting me back as soon as possible (especially since he happens to be one of my training partners). We did some electric stim, ice, stretching and he had me doing some hip and "core" exercises. No mercy for Don...which is great! In the meantime, it's swimming with a pull buoy for me, with the hopes of getting on the trainer this week and hopefully water jogging as well.

George bounced back very quickly from being hit by an S.U.V. He was out riding the next day and ran an biked over the weekend. He was banged up and the muscles seem "beat up" and tight, but, in all he's pretty tough and feeling good. I am indebted to him for being so great this weekend. It isn't always easy dealing with an injured athlete who has to chill out and recover when she's used to training all day! Again, I must say that we are very lucky! Looks like the bikes may have gotten it worse than we did...

First Blog Entry...races, bike accidents, future plans...

Picture is me on the bike in my first pro race, Florida 70.3.

So this is the first entry of my new Blog. So far 2007 has been a great year. It was my first year racing triathlon as a pro, and the results were fantastic! I raced Florida70.3 (6th female pro), Buffalo Springs 70.3 (7th female pro), Pat Griskus Sprint Tri (1st Female Overall...love this race!), IM Lake Placid (7th Female Pro), Jarden Westchester Olympic Distance (3rd Female Pro) and most recently the Ironman World Championships in Kona! It was my 5th time racintg Kona, but first year in the pro ranks. I finished 23rd overall pro female there. The finish at Kona made me hungry for next year! It was a tight race between the women finishing 13th-25th place in Kona and I couldn't have been more happy with the way it went. I expect bigger and better results from the upcoming seasons! Kona race report is coming soon!

Right now, it is Thanksgiving and I wish I could say that I was out right now with my boyfriend, George; my coach, Mike and a group of friends doing a long ride in the mild NY weather, but I am not. I got into a bike accident with an S.U.V. yesterday and I guess you can say that I feel like I've been hit by a truck today! George and I were riding out East passing through South Hampton, when I woman in a truck made a left turn into us (didn't see us, of course). George rammed into the side of the truck and I hit the front and side of the truck, rolled onto the hood and crashed onto the ground in front of the truck. George had a "good hit" and managed to escape any major injury. He did get banged up and the experience was traumatic, but thankfully, he was OK and coherent right away.

The first thing I felt? My knee!!! It was pretty excruciating at the time and while other parts of my body hurt, the pain of the knee definitely overrode any other pain. I got rushed to South Hampton Hospital, an lucky me, no broken bones!!

I am worried about the knee, and plan on an MRI. So far it is swollen and I cannot put pressure on it, but I think I may be OK (fingers crossed). When I think about it...we are VERY lucky! Could have been much worse. So, I am sitting here on a beautiful day recuperating, instead of being out on my bike, but I think I should be back on the trainer and jogging in the pool in a matter of days. I'm getting the MRI for peace of mind. Again, it could have been MUCH WORSE!

So the first entry has some bad news, but nothing too terrible. I am still on track for an exciting 2008! I'm planning on going to train in Tuscon Arizona this February or March, plan on going to watch the Tour of California in February (Geo and I went last year and it was AWESOME to follow the race and ride out there), then I'll be racing California 70.3 on March 29th, followed by a trip with Geo (and hopefully our friends Jim and Danielle) to Gerona, Spain for some cycling in the Pyrenees Mts, and then comes Ironman Brazil on may 25th!! Busy beginning of the year for me and I'm psyched!