IM AZ race report

I told some of you I would post my IM AZ race report, here it is!!!

2007 Ironman Arizona Race Report
First, I would like to thank Polar, Fort Collins Club, Rudy Project, NUUN, Powerbar, and the Runner’s Roost in Ft. Collins for supporting me and my experiences with training, racing and coaching.

I have done 5 IM distance races which typically contain some sort of mental and physical struggle along with a recovery process. During 4 years off from IM racing, I trained to get faster and stronger in sprint and Olympic distance triathlons. Now I reached my goal to feel strong competing, but not spent finishing, in an IM on April 15th in IM Arizona.The morning started with 16 ounces of Kona cola, caffeinated NUUN, Great Harvest bread smothered with peanut butter and honey washed down with a can of Ensure. An hour later I drank 16 ounces of coffee.

Tempe Town Lake
At 6:45 am I jumped in Tempe Town Lake, calm and 70ish warm degrees. I warmed up to the start line and watched the pros swim off 15 minutes ahead of us. The cannon goes off at 7am. Arms and legs flailing everywhere, my cap and goggles got kicked off the first 5 minutes. Finally, at the turnaround, I was able to get into my regular bilateral breathing pattern making short choppy strokes. I swam my way to 56:45, not too draining, I was happy.

T1 - Into the changing tent.
The volunteers were great and I chatted with my pal I have not seen for 6 years.
Onto the bike course. Three 37 mile loops. Goal 20mph average.
I rode very conservatively the first loop. I typically race at 150-160 heart rate but kept my heart rate bout 140-145 beats, felt very in control of my pace. First loop split was 1:50, nice, but the wind was picking up. When I made my way back out onto the second loop I pushed my pace with the tailwind, heart rate 150 beats. At the turnaround we were slammed by wind. My pace slowed, heart rate dropped to 130 beats, second loop split was 1:55, still averaging over 20mph. Now the strategy came into play.
Entering the third loop I chilled out the first half, let the tailwind push me uphill and saved my energy for the headwind. Again, at the turnaround the wind was so brutal I basically was just trying to stay on my bike. I was still holding onto 20mph average at 100 miles, but the last 18 miles took me 1:15 minutes. My final bike split 5:48, 19.3 mph average. Still my fastest pace for 112 miles. I ate 5 Powerbars with water plus 5 bottles of Gatorade Endurance.

T2-Back into the tent
My lower back had been in pain since mile 20 on the bike. When I got off I was bent over and hobbled into the changing tent. Great volunteers applied sunscreen and made sure I was ok. I was so thankful to be off the bike.

Onto the run course, three 8.7 mile loops. Goal 3:45.
I was very confident about my marathon until I started running and took 11 minutes to get to mile 1. When I stopped at a porta-jon and stretched my back, I was ready to bail and save my marathon for another day. Time to talk my way though 26.2 miles. I continue to jog very upright and on my toes. My heart rate was very low, 130 beats, so I just tried to get comfortable and settle into my form. At mile 4 my husband told me I was on pace, and I thought, “yeah, 10 minute mile pace, humm, what would happened if I try to get my heart rate elevated?” At mile 5 my watch read 47 minutes. Cool! Under 10 minute pace! My back started to feel better, I stopped to hug/chat with my buddy Gonda Dragan at mile 7, and finally ended the first loop at 1:19, 9 minute mile pace, very good.

I kept telling myself to “get that heart rate up.” I settled into my form and at mile 13 my run split was 1:56. Under 9 minute pace, get that heart rate up! Second loop took 2:31, Wow, now I am running faster yet my heart rate is only 135-145! I get myself even more psyched by saying, “Pass that 30 year old and don’t look back”. The third loop I kept heart rate 145ish, never went above 148, and felt strong and in control. I sprinted to the finish, lifted my arms with a huge smile crossing the finish line in 10:38.36!!!!

IM Arizona was a very positive learning experience: I continue to reach my goals when I am in control and focus on my race, nothing else; I can do an IM at an aerobic intensity, I raced at a faster pace with a low heart rate; I can start at marathon at 11 minute mile and finish with an 8:45 average pace; I need to get stronger mentally and physically riding into the wind; I need to fix my bike position so I don’t strain my back; I need to work on my core strength. On the road to Kona….