Ironman 70.3 Muskoka, Canada

September 8, 2013

Muskoka, Canada

Ironman 70.3 (Really 72.3, but who's counting?)

Getting to Muskoka

No, this section does not elaborate on the actual 11 hour drive to Muskoka--though if you are curious, we took 76 and 476 through Pennsylvania, then 81 through central New York, then 690 and 290 to 190 to cross the border, where we found ourselves stuck on Queen Elisabeth Highway in rush hour Friday Toronto traffic and at last navigating 407 to 400 to 11. And no, they did not search our car at the border. And no, the time zone didn't change. And yes, we could use USD. And no, you shouldn't use your EZ-Pass on their toll roads

This section elaborates on why I actually chose Muskoka. I started the 2013 tri season knowing Lake Placid was my A race. I did not know that I would excel at Lake Placid and be ready for another so soon (Muskoka falls 6 weeks after Lake Placid). But, maybe Todd (my coach) had an idea, considering he wanted me to start thinking about a half that I could really push myself on back in mid-June, a full 6 weeks before Placid. I threw out ideas like Savageman (but no, that was too slow--girls in my age group didn't finish under 6 hours) or Pumpkinman (no, that sold out right away) or Ironman 70.3 Augusta (no, that was too far away--definitely a flight) or Beach to Battleship (no, that was too long of a drive and too close to Philadelphia Marathon for comfort). I settled on Muskoka August 1st, a couple of days after Placid. It was so appealing--the same day as 70.3 World Championships in Vegas, so I would be a lone stud; and 100 slots to 70.3 World Championships in Mont Tremblant for 2014. I did not commit for another 10 days, finally registering August 11th--it took me that long to find a travel companion, when I found out my swim coach, Val, was game for the race despite its reputation for being hilly--the downhills being her dislike. 

So, my coach and I developed a game plan so I could really hammer the race. This involved adding volume on my swim with trips to FINS at least once a week, pushing my max on the bike with RPM at Breakaway at least once a week, and drawing out my runs with strict brick workouts including many negative splits and 10k work post hard hill rides on the weekends. I also committed to several QCW Thursday night hill rides with Kevin Greene and the gang--working hard to keep up with the boys. And of course, using my road bike (all triathletes need one--thanks Ritanne for pointing me to this article by Jordan Rapp)--which Joe Wentzell at Breakaway so graciously helped fit me on after witnessing my poor relationship with the Jamis Ventura Sport one night at RPM (my tushie and saddles don't always work well together). I must also say that weekly massage and active release therapy at PhilaMassages set against Martin's (masseuse at PhilaMassages) playlists also played a role in my body's recovery from Placid and the intense weeks of Muskoka training. 

This was also set to be my first race with 1) power...I invested into a Stages Ultegra crank post-Placid; 2) race wheels...Glenn at Breakaway was great at helping me get my hands on some Zipp 404s they had lying around and the mechanics at Breakaway slipped them on with no problem and checked their true; and 3) confidence that I could kill it!  

Val and I arrived to the area Friday evening. I swam in the lake, biked some hills, and ran my legs out for 30 minutes on Saturday. Val and I also drove the bike course, which made us a bit more comfortable to eye out blind spots at the bottom of descents. 

My race day game plan--with Todd's insistence--"Be calm and patient today. Focus on execution."

Swim 35:36 (14th out of water)

Despite the rainy, gloomy, cloudy, cold day before the race, race day was spot on--50s at the start, bright and sunny. I entered the water confident and calm I could tackle it after a not so glamorous swim at Lake Placid 6 weeks before. The swim was a wave start, each wave about 6 minutes apart. We had 6 minutes to get used to the water...I just waded in and sculled around, letting water into my suit. Women 29 and under and men 25 to 29 swam out at 8:24, 6 minutes behind the men 40-44. I caught up to the men ahead after the first turn around buoy--about 500 m out. There was not as much congestion around the buoys as at Placid, though, and I found myself comfortably navigating past "floaters." I found sighting really easy after the first turn around, when we were no longer headed directly towards the sun. It wasn't until the last 400 meters that the swim felt really challenging. In the last 400 m, we entered a little bay off of the golf course. The water was shallow, so I could see the grass beneath me. As I was swimming, it felt like each stroke that normally took me 1.5 m in the pool took me 1.5 feet in the lake. The sea grass seemed to catch up to me as soon as I made any headway. This last 400 m was shallow and frustrating. Patience & execute. 

T1 3:45

From the swim exit to transition was 300 m. But this 300 m was not flat, it was straight up a 75 degree hill. My strategy was to sprint. So, out of the water I came, laid on the ground for some not-so seasoned wetsuit strippers to remove by Orca, and up that damn hill I sprinted. Not so calmly, I did execute.

T1 was fast. From the weather forecast and my ride the day before, I knew I would ride without my bolero and without gloves. Just strap on that aero helmet, stuff my Cliff bars in my kit top, velcro on my shoes and fly. Execute

Bike 3:07:04 (6th off bike)

For the first 15 miles of the bike, patience was key. There were those clueless 40-44 year old males swerving around ahead of me; audacious 20-29 year old men and women finding their place. All I wanted to do was find my power and stick it. 80-85% FTP for the flats (as if there were any!), 90% for the long climbs, and 105% for the short steep climbs. 

After 15 miles, I finally found my place...no need to leapfrog inefficient sprinters or swerving triathletes. After 15 miles, I could be patient and execute--focus on getting in my calories in both fluid and solid form. After 15 miles, I had 51 to go, or so I thought (this was really a 58 mile ride--an extra 2 miles does a lot to the Ego). 

The bike course was challenging. With a sawtooth profile, the hills were relentless. Just look above. We had one period of seemingly flat terrain at km 52--and here, with knowledge of my power, I pushed harder than I would have without. I was careful and patient to challenge those uphills gracefully and stay in my proscribed FTP limits. And I was cautious and calm in navigating the descents (sorry I am just telling you now, Mom and Dad, but I had a nasty tumble 10 days before the race on a descent with a blind turn, falling on my right arm and left side of my face, in addition to hitting my helmet--and having a minor concussion and headache for 4 days). In looking back at my power profile, I could have probably done some things differently, especially the caution I took on descents and the gentle feathering of my brakes, but hell, I did what I did. 

I came into transition with a bruised attitude, considering I was thinking I could break 3 hours on the ride, but the miles kept coming. 2 miles on top of a typical 70.3, the bike really was relentless and disheartening. 

(I have to say, though, it was beautiful. The race is in a region known as the Lake of Bays. On any part of the ride, you could look over your left or right shoulder and see a lake, a deep blue expanse. Plus, all the descents plunged you onto a street parallel to the lake, so if you did go off course, you would likely ride into the water!)

T2 1:31

Execution. 

In and out. 

Saw what I thought were 6 bikes on the Women 25-29 rack. Goal: catch the ponytail, run them down. 

Forgot my shotblocks, but thanks to my goofiness, had a Cliff Bar shoved down my sports bra I could nibble on. 

Run 1:34:04 (1st through the chute)

Execution. 

Patience kinda went out the window. 

Catch the pony tail, run her down, keep pace. 

(the photographers stalked us at the top of the most daunting climbs)

Similar to the bike course, the run was an unceasing. Each descent fed into another ascent. I started off fast, having a personal goal of 7 minute pace. I didn't realize until more than halfway through that the second leg of the run was more challenging than the first--it may not look it, but it is. I was relieved to find out that Amelia (Breakaway athlete; 3rd OA) agreed. There are about 3 miles of gravel trail that you "u" into--5 miles in, so 1.5 miles on the out and 1.5 miles on the back--gravel always makes me feel like I am working harder than I need to--my ultimate running buzz kill. 

My first 3 miles were sub 7, then I settled into more familiar territory for the next 10, averaging about 7:14 for the remainder of the race. Each pony tail I caught, I gained confidence in my kick. 

I lost count of the number of girls I passed and ages washed off of some calves, so I entered the finisher's chute unaware of my placing. It wasn't for another hour, when we were allowed back in transition and I saw the text from Todd that I knew I won: "Holy s&$@balls. You are a f#$*@!^g monster. Nice win young stud!!" 

Patience and execution.

Reflections

What a way to close the 2013 season, no? 

Patience and persistence. 

Muskoka was truly a great race. The Deerhurst Resort was a welcoming venue and catered a satiating post-race meal. 

Registration for world's could have been a little easier--they only had two volunteers handling swarms of roll down age groupers seeking a slot. 

Despite the daunting sprint from swim to transition, the transition area was magnificent. We had access to flushing toilets and running water in the resort, morning clothes bags were back in transition immediately after the race, and bus transportation from the parking lot was efficient and not rushed. 

Plus, the later start--pro's don't go off until 8 am--was welcome! 

I am really pleased that I chose Muskoka to be the half to kill this summer. 

Postscript
I am still learning the art of being humble. I will make an effort to practice in my race reports. Please excuse any exceedingly boastful discourse...the excitement takes some time to wear off.

It's Showtime * IMLP 2013

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

Me at the swim start in the wetsuit my coach helped me buy--we found it in the closet at Breakaway. Thanks to Dan Anders for the great photos (http://dananders.smugmug.com/Sports/Lake-Placid-Ironman-Race-Day/30810461_mb9hVv#!i=2665557607&k=xprpFB6).

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.