I am struggling with deciding exactly where to begin my race report for Ironman Lake Placid 2013.
My first 140.6 mi race. My A-race for 2013.
I guess the best place to begin is with training. And after that, the traditional race report.
Training started a year ago. I signed up July 29, 2012 after volunteering in the women's changing tent during T1 and T2 and at the last water stop from 8 pm-11:30 pm. I wanted to know exactly what I was signing up for. I had no idea my year of training would be a year of unearthing strengths--my running legs--and building new friendships, forged over 100+ mile bike rides, 20 mile runs in the humid, 90 degree days of Philadelphia summer, and beers on the stoops of Philly.
Training was bipolar at times. It was a real challenge to hire a new coach back in April and commit myself to a new training plan of higher volume--but this was also helpful as my relationship with my ex crumbled in the midst of a long distance relationship and my evolving vision of and commitment to MY future.
Training also pushed me to my limits. I have struggled with anorexia nervosa since I was 15. I still struggle with the effects this eating disorder took on my body--both physically and emotionally. I was fearful the stress fractures I suffered after beginning running would return. I was fearful my body wouldn't tolerate the stress I put it under. But, it did. See the finisher's certificate?
My finisher's certificate.
Ironman Lake Placid Registration July 2012. I volunteered the day before in the women's changing tent during T1 and T2 and at the last water stop to see what I was signing up for the next day. Thanks to Brian Moldover for being my biking buddy, volunteering buddy, training buddy!
Pre-Race--
The morning clouds and the forecast were ominous.
But my sister (with me at my first 70.3 and my first 140.6
now, always gives me confidence).
My parents drove up from Florida to join me for my first Ironman. They surprised me by picking up my sister, Dylan, in Scranton, PA along the way (not exactly on the way--in fact, a 3 hour detour). They came in at 1 am Sunday morning, so I first saw them when I got up at 4:30 am for the race.
We walked down the to race start together after I feasted on my peanut butter and banana sandwich.
I was in such a fluster the morning of I forgot my wetsuit! I even set it up at the breakfast table so I wouldn't forget it! I jogged back to the house from the first main street to retrieve it.
I felt uncomfortably rushed at transition. I dashed to check the psi in my tires (105 in the front and 110 in the back) and to put my bottles in their cages (each filled with 2 scoops of Accelerade Lemonade flavor and frozen).
I reunited with my family to retrieve and distribute my special needs bags (which I did not end up using and only had ziploc baggies of chocolate cat cookies, peanut butter crackers, and chocolate covered espresso beans).
I once again reunited with my family. We said our goodbyes and I fled to find a port-a-potty as my morning coffee went through my system.
The 2.4 mi Swim--1:18:05 (predicted: 1:12:00) 36th/68 Out of the water for F25-29
I decided to not wear a watch. I had not used the Garmin 310XT a friend lent me in the water and I did not want to try on race day. And I forgot my regular old Timex. Next time, I will wear a watch and that will probably be the Garmin.
I had two Cliff Chomp Blocks before I got into the water and a bite of banana.
I strategically seeded myself in the 1:10:00-1:20:00 expected swim finish category. I was aiming for 1:12:00 as my half-distance swim is 36 minutes and my swims around Mirror Lake have been around 32-34 minutes.
I felt very comfortable in the water. I always feel comfortable in Mirror Lake. I was prepared to swim 2 laps of the 1.2 mile course, starting e-z on the "out" and building on the "back." I was not prepared for the zig-zagging bodies ahead of me that made it difficult for me to pass on the left and subsequently forced my to swim close to the line and close to the buoys, getting tangled in a mess of bodies at each turn. Neither was I prepared to get out of the water 6 minutes slower than expected. I was very surprised so see I had pulled a 1:18:00 swim. 6 minutes off from goal time! What a start to the morning!
T1--00:07:50
The volunteers at IMLP are unbelievable. I took up their offer to help me strip off my wetsuit (as I often get tangled in my timing chip and fingers). I laid down and let a couple tear off the Orca. I then came into T1 cautiously. It had rained during the swim and in fact, it may have still been raining. I didn't want to slip and slide that early in the race. I grabbed my gear bags after forgetting that there were two rows of racks and freaking out when I didn't see my number. I approached the changing the tent seeing a ton of blue bike bags piled outside--I thought to myself, "I really must be the last one out of the water!"
Transition was ez. Just put on my tri shoes after patting dry my feet, put on my bolero after patting dry my arms (it was wet and cool), stuff some fuel into my back pocket and clip on my helmet. I slipped on my biking gloves as I ran out to get my bike
The 112 mi Bike--6:04:46 (predicted: 6:00:00-6:10:00) 14th/66 off the bike for F25-29 (passed 22 gals and 2 dropped out)
I really don't know what to say about the bike. It was everything I expected. I biked the course the year before and I had biked it 4 times that year--twice with Todd and Joe Wentzell from Breakaway Bikes--once with my training partners, Anh and Vin, and once virtually, with the whole Breakaway group. The only unexpected thing--my cadence and speed computer stopped working in the first mile (even though I changed the battery the day before). I also planned to monitor my heart rate and not let it jump to above Zone 2 (150s) for extended periods of time. But, my heart rate monitor also malfunctioned--I know I was not 40 bpm for the majority of the race.
I planned to eat the 3 Cliff bars (2 blueberry crisp and 1 white chocolate and macademia nut) and bag of goodies I packed--split up 1 bar and the bag in the first lap along with the and 2 bottles of Accelerade and 2 bars in the last half. I planned to pick up a bottle of water in the first lap and 2 Performance bottles in the second.
I wanted to nail nutrition and stay neutral on the bike as I often struggle to eat on the run.
I believe I did just that.
I knew the first challenge would be the descent lined with hay bails right after the high school. I took this very cautiously. I was happy to see my coach right as I escaped that tangle and started the climb up 73 (before the descent). I felt like he confirmed my displeasure with my swim when he said something along the lines of, just keep it cool.
I planned to take the descents down 73 into Keene cautiously considering the rain earlier that day. I found myself, however, passing people much larger than me on the descent. I knew to use that speed the course gave me to my advantage and shifted into a high gear with each descent to pedal when I could. I found myself gliding through the rolling hills during the first 15 miles on 73.
It was on 9N, both before and during the out and back when I finally started seeing other Breakaway Team members. It was inspiring and almost magnetic to see OB, Tom, Schmidty, and Keith on the "backs" on 9N as I started the out. They pulled me in.
I was so happy that I pulled off the 180 degree turn without unclipping--thanks to some practice with Todd in the days leading up to it.
I was ready for the climb up 86 after the flats of 9N. Those flats gave me a lot of time to consume my liquid nutrition and prepare for my first bottle drop and pickup. The climb up 86 was what I anticipated and I was excited to make it out to Haselton to strike vengeance on the road I had wiped out on after a tire blowout 4 weeks before. With the Haselton out and back done, I was ready to tackle 86 once again and clock in the 16 miles before loop 2.
Me on the QR after the first loop. Thanks to OB, Todd, and Joe Wentzell at Breakaway for setting me up on the cherry red QR.
Loop 2 was pretty much the same as loop 1. I wanted to stay calorie neutral and race my own race. I get really competitive on the bike and I push myself whenever I get passed by or approach a woman. I had to literally tell myself (yes, I was talking out loud to myself)--inspired by both Todd and Dave Lambert--that I needed to race my own race. I was racing myself not anyone else.
Coming in after the 2nd loop. So eager to shake out my legs on the run.
T2--00:05:24
Finally. Ran in with my bike. I think someone racked it for me. Retrieved my bag and started to run my legs out. I felt good--even wearing cleats. I ran into the changing tent and knew just what to do--change my shorts, take off my bolero put on my socks and shoes, stuff my pockets with Cliff Shot Blocks, take off my helmet, leave T2, start my watch for the run. But darn, forgot to take off my bike gloves silly me! Had to turn around, scream out my number and the gracious volunteers returned them to my bag for me.
The 26.2 mi Run--3:25:07 (predicted 4:00:00-4:10:00) 5th/63 to cross the line for F25-29 (passed 9 girls on the run and 3 dropped out)
Leaving transition, I was really pumped to see so many spectators cheering the runners on. I wanted to start conservatively, keeping my coach's 9 minute mile recommendation (huf huf) in mind. But geeze, my legs wanted to move. I knew I could let gravity carry me down Sentinel Road, so I did just that. Smiles and all. Spectators shouted, look at that girl go. I was thinking, then watch me hit the flats on River Road, that's where I will slow down.
Once again, I saw my coach where I had seen him before on Sentinel which gave me some gusto. I told him, sorry, haven't found that 9 minute mile (I was running sub 7).
Finally hit the flats of River Road and I just couldn't slow down. I made sure to take 3 blocks and I stopped at basically every water stop--getting Performance and water and ice on the first lap and then only being able to ingest ice and coke on the second.
Coming in after the first loop. Eager to start number 2, but that is a peace sign I am holding!
This is where I saw more familiar faces and settled into MY race--where I simply passed people. I was excited and nervous to finish lap 1 in 1 hour 39 minutes--faster than Black Bear, the 70.3 I did earlier in the year. I thought I would hit the wall soon, that my stomach would revolt, but once again I let gravity carry me down Sentinel. My coach said, Hayley, you are tenth [in the 25-29 age group]. I knew what that meant...12 miles to chase down as many as I could.
I started to "fade" around mile 22--I knew only 4.2 miles, it is so close, how many girls did I pass?People started to say, you are making it look easy. I said in reply, this is not easy at all. They probably couldn't hear me though, as I only had energy to whisper. I climbed up Sentinel to Main Street, eager for more spectator energy after I passed my parents (I was worried they would think I was on my first lap and wouldn't meet me in the finisher's chute). At mile 25 I crossed paths with someone from Breakaway. He said, Hayley, you can get under 11 hours. Run! I said, you are kidding me? He said, no, Run! (Thanks, Eric Fried!) So, run I did. 7.18 minute mile for the last mile.
I ran through the finisher's chute, arms in the air, tears pouring down my face. What a victory. Mike Reilly anointed me: "Hayley Germack, you are an Ironman."
Really emotionally drained in the finisher's shoot. All emotions flowed here.
The Post-Race Party--
After the midnight party. Hanging out with Rachel Reinhart, my coach, Ironman CEO Andrew Messick, Vinnie Mancini, and pro Scott DeFilippis
We waited around until midnight to see all of the finishers and enjoyed a fruitful conversation with Ironman CEO Andrew Messick.
Crazy to be considered a stud. At the awards ceremony with coach Todd and OB.
Todd and OB, I wouldn't have done what I did without you. Todd, you made me believe. You helped me find my strengths. You continue to help me find my strengths. OB, I aspire to be like you. You are a role model both in life and in sport.
Thank you!
"The girls were just bananas"-Todd
My family.
Thank you, Mom, Dad, and Dylan. You believed in me. You came the distance! You helped me in the darkest of times. You tolerated me. You supported me. You have helped me grow.
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Tuesday, December 4, 2012 at 9:03AM
