IMNC 70.3 RUN COURSE RECON

On Sunday, I ran a half marathon (plus a little extra). As part of my role as local run lead for the IRONMAN NORTH CAROLINA 70.3 here in Wilmington, Sami and I ran the proposed run course for 2023 We start from the Transition 2 exit and follow the course from downtown Wilmington to Greenfield Lake and back. We take notes on the where the mile markers and the aid stations are located and measure the start to the finish.

Last year, we ran it once and then drove it. I think we scouted it at least three times. We had everything figured out. On the Wednesday before the race, I drove it again with Ironman staff. About a mile from the finish, we came around the corners at the Convention Center and lo and behold - a section of the sidewalk was fenced off. The fence was protecting the world from an eight-foot wide and four-foot deep hole in the sidewalk. There was no way it could be repaired by race day - even if race day was a month away. This meant we had to remeasure the entire course again — multiple times! Including me - hopping on a bike and riding the course with three Garmins on me and one in the official truck behind me.

Hopefully, nothing like that will happen this year. We know of a possible construction project well in advance and already factored in a new route and new location for one of the aid stations. Our run this year was on a cool but humid day and the miles flew by. It’s amazing what a difference having a run buddy makes on long runs. My last long run was a scorcher and I was gassed by the end. As we approached the car, Sami exclaimed: I don’t even feel tired! And I agreed.

My one mistake on the run was not enough fuel. I am using SKRATCH for my liquid hydration and it wasn’t quite enough for the run. Plus, before the turn-around, I felt my stomach growling. However, because we were steady on our run:walk:note intervals, I was able to eat solids (two stroop waffles) and sustain my energy until the end of the run. I was so happy to make it to the car because I still had the cooler in it from the ride the day before! We had icy cold water and grapes for the finish!

ROAD TRIP!

Road trip!!! Yesterday, Jen, Erin, Sami and I drove to Pinehurst, NC to get in some hill training. It was a GREAT day and I am so pleased with my climbing right now. I also had a lot of fun with these amazing women! I am feeling confident in my riding right now.

I had planned to get up about 3:15AM, but Sunny decided to alert everyone at something in the back yard at 2:45A and woke us up with her attack-mode barking. So, coffee was started by 3:00 and I was packed and ready to go by 3:45. I picked up Jen and headed to a local mall to meet Erin and Sami. We arrived in Aberdeen two and a half hours later and prepped for our ride.

It was COLD! Well, more like chilly. All of us had looked at the high for the day (82) and had not accounted for the low: which was 57 degrees at the start. Lately, the temps have been about the same from dark to dark. All hot. We had no idea that we might need a jersey over a tri top or at least arm warmers. I was happy to dig out a pair of arm warmers from my organizer bin the back of the truck.

Our first loop was the new course for the Pinehurst Olympic tri. I had done this ride in the spring with Sami and was prepared for a few rolling hills. It was not as hard as I remembered. During the race, I was trying to outbike Sami. We knew she’d be behind me in the swim so I was trying to make it to the halfway point on the bike before she caught me. I was about a half mile away when I heard her come up behind me. GRRRRRR! Yesterday’s pace was much easier and maybe that made the hills on that loops seem a little easier.

The second loop was the old Pinehurs Olympic course. It was much hillier - but the roads were in better condition, the traffic was lighter and our moods were even better than the first 26 miles. There is one challenging section that was made better by newly paved roads. The hardest section — the four hills — was actually beautiful and was made better by the fact that I could (sorta) keep up with Sami.

We even did a little off-roading at the end of that loop. We thought the Pinehurst Lake community connected to our start point. And it did. Sorta. Via a long and partly muddy dirt road. We had to walk our bikes for about 300 yards to the next neighborhood. It was our cyclocross moment.

I did do a run off the bike. My aim was 35 minutes total and I got almost 3 miles. Erin, Jen & I ran back to the lake via our dirt road pass and were able to get in some solid hill work. Plus, Jen & I did ONE hill repeat - so I am absolutely, positively, ready for P’Alani.

Sunrise Over Aberdeen

Pinehurst Ride

Post-Ride Lunch at The Workshop in downtown Aberdeen.

Countdown to Kona

It’s starting to get real. Kona is 43 days away! I have found myself randomly singing or do a little happy dance as I walk through the house in a burst of excitement. It is better than randomly screaming in fear and nervousness!

Today’s workout was a run at the track. Technically, because I’m training for an IRONMAN, there’s no need to do a TRACK WORKOUT. [I use all caps there because TRACK WORKOUTS can be intimidating. IYKYK] I like it because it’s a way for my group of friends to warm up together and then run our own paces for the main set and then cool down together.

Michelle and I did a good warm-up and then 4 minutes run + 1 minute walk + 6 minute run + 90 second walk + 8 minute run + 2 minute walk + 6 minute run + 90 second walk + 4 minutes run + 1 minute walk. We watched a beautiful sunrise and the almost full moon was high in the sky!

There was a little drama on the track today because one of the bigger endurance teams moved their practice to today. There were about 60 runners and they took over the entire width of the track with their warm-up and pre-workout meet-up. [They are renowned for taking over any space they swim/bike/run.] Michelle and I had to bob and weave around them for the first few laps because they won’t budge or acknowledge other runners. Their workout looked tough: 20 minutes of tempo pace. At least the coach had the music pumping and the weather today was cooler than we’ve had in months. The drama came after their main set. Michelle and I moved to the inner lanes to do our run and the outer lanes to do our walk. At some point in our 8 minute set, two women came from behind us and said: coming through in lane one. Their lack of lane etiquette reinforces the group’s reknown. First of all, you’re not going much faster than we are (it certainly looked like either a warm-down or a warm-up for you.] You’re not being timed and it’s not an official race. And, if it were, you’d have to go around the runners in the back who your were lapping. So, whatever. We’ll move over a second while you pass on the inside.

The good thing was that it made me run faster.

THE RACE IS ON........

I’m behind in my updates! But, that is a good thing because that means training is in full swing and races are ON!. Plus, someone dared me to do a daily video+ photo update so I’ve been TikaTokkin’ and Instagramming and not as much Squarespacing. (Made up verbs are my favorite). I have done thre races since my last update. I mentioned doing the Azalea Sprint in my last post. Just last week, I did the Pinehurst International. And this weekend I did the Swim Against Racism one mile time trial swim. I will do an update on all of those later this week!

Today, after the swim, Tonya and I ran 10 miles in a nearby neighborhood. I am really proud of our run - we did 15 hill repeats and averaged a 12 minute mile. We finished at the YWCA and stretched and waited for Hayleigh, her sister to come pick her up. As we sat on the curb enjoying the sunshine, a couple pulled up, got out of the car and headed into the pool.

You look like you are getting ready for a run, the woman said.

We just finished up a 10-miler, I said, proudly.

What?! she exclaimed. I think her husband said something like, well done!

Actually, I did the Swim Against Racism time trial and then we went over to Pine Valley for a run, I said.

What’s that on your forehead? she asked.

Um….I don’t know? Did my swim cap leave a line? I said. I turned to Tonya and she looked at me quizzically.

Is it her handband? Tonya asked the woman.

No. D-U-M-B is written there, the woman said.

Tonya and I laughed and explained that we were training for a triathlon. It did not change her opinion of our smartness. In fact, I’m sure it cemented the dementedness. When they walked away and were out of earshot, Tonya looked at me and said SHE JUST CALLED US DUMBASSES! Hilarious.

Not dumb.

MARCH MADNESS

I RACED! Twice! Last weekend, I did the Steve Haydu Lo Tide 10K and the Azalea Sprint. On Saturday, I met Kitty at Carolina Beach for my first real 10k in three years (Disney in 2020 and 2022 didn’t count to me). Meaning: I ran to race.

The sun was out but, it was chilly and breezy. I picked up my bib that morning and then Kitty and I sat in her car for about 20 minutes to drink coffee and chat. We warmed up for 15 minutes with pick-ups and dynamics, ditched our warm-up clothes and then went out to run a little more. We lined up to start and just as in years past, the host blessed us with the Irish blessing and a Christian prayer - complete with a salvation call! = and pronounced THIS IS THE DAY THE LORD HAS MADE! LET US REJOICE AND BE GLAD IN IT! I rubbed the road ID on my watch and heard: On your mark. Get set. Go!

Almost immediately, my right shins hurts. Hadn’t felt it in the warm-up Hadn’t felt it in years. But, suddenly, the dull ache was there. At mile 1.5, right after the first water station, I stopped to swallow the water in my cup and mainly to point and flex my ankle to get rid of the shin pain. It was only then that I remembered that one of my goals this year was to run a 10k without stopping! So off I went.

Obviously, it wasn’t a major goal. I didn’t even write it down on my calendar goal sheet. But, I know I had said it out loud at some point to friends. I know it might seem like a minor thing, but honestly, Ironman has made me lazy. And my strategy to recover from my ACL surgery played into that as well. I am a runwalker. What started with a 10’ run to 1’ walk ratio for my long runs and races for my first race in 2013, turned into a 4’ run + 1’ walk strategy last year for every training run and race.

For me to run a whole mile in the past few months is a major milestone. Mentally and physically. So, to be able to run six is HUGE! Even when I got stuck in the middle of all the 5k walkers, I kept on running. It was a giant victory for me. My total time was 1:04 (about a 10:30/mile pace).

More to come on the tri next time.

WHAT IF I

MARCH 1: Training has been busy! I had a great run yesterday. It was an amazing afternoon - 83 degrees in February! My mantra on this run was: WHATIFICAN. As I mentioned, I’ve been riding the Peloton - and trying to stick with a power zone training plan. It’s been so good for me. One of the instructors is Christine D’Ercole and she is freaking amazing.

When she’s not writing, leading Wordshops, or delivering keynote speeches, Christine is racing bicycles. She is a Masters World Champion and ten-time Masters National Champion. 

As an original cycling instructor at Peloton, her classes are rooted in the science of cycling and the power of words. Her unique style of mindful motivation inspires members of the Peloton community, reaching thousands of devoted riders every day. 

I rode on Monday and these words - along with her IAMICANIWILLIDO - have stuck with me. She told a really great story about going head-to-head with a seasoned cycling champion and all the doubts that she couldn’t win against her - but the thought what if I can came to her and calmed her down. That thought gave her drive and determination and she won.

I’ve admitted to several people about my doubt about finishing Kona. But, what if I can? I look at all the training and preparation I have to do in the next eight months and my first thought is yikes! But, what if I can? I think ahead about the choppy water and wind and hills and humidity and think no way - but, what if I can?

So, new mantra. Working on flipping to that question every time I think: yikes, no way, or I have my doubts.

For some reason I was into my metronome on this run and doing Kona math. Such as:

At 4:00Pm on October 13, I will be out on the run. It will be 9:00PM in Wilmington. If I finish at midnight, it will be 5:00AM back home. If I finish at 10:00PM it will be 3:00AM. I decided that friends and family should just come to Hawaii so they wouldn’t have to get up early to “see” me finish.

MARCH 2: Yesterday was awesome! First ride outdoors. I have been loving the Peloton, but I sure do love Wednesday morning rides at Wrightsville Beach! Even when it’s windy and my bike computer is not charged and it’s colder than I prefer. Tony, Kitty and I headed up to the north end twice, took a picture of the sun rising, fixed Kitty’s stuck brake, chatted with Kurt and had fun with the tailwind on the return. It was good to feel the salt air.

WHAT IF I by Nathaniel Rateliff and the Night Sweats

“Maybe I’m all in and doubt it
Maybe the nights are sharp and cold
Maybe it’s harder to see when you cannot believe
When only half the cards are shown
Maybe as time goes on together
We’ll learn how to grow”

— What If I

YOU MAKE MY DREAMS COME TRUE

It’s OFFICIAL! I got the official link to sign up for the Ironman World Championships in Kona in October!

Phew! I’ve been more nervous about this email than the race itself! Will it come to the right email address? I have a dozen, you know? Will it end up in my spam box? Will I miss the deadline? I have been checking the promotions and spam inbox of three different email accounts almost daily and FINALLY! It arrived with an aloha and a registration deadline of August 20. Have I signed up yet? No! In fact, I’m going to wait a bit so that I can savor the moment. If I ruminate on it, I can savor the joy of having made it this far and two, I can make a big deal about the commitment. Like signing day for athletes.

Plus, technically, I have to do one more Ironman race of any distance (Chatty 70.3) and then I’ll be set. That race is May 21 and I thought of waiting until after that race to sign up. That would be May 22 and that would have been mom’s 75th birthday. That might be special.

The email couldn’t have come at a better time. It was literally on the heels of my first race anxiety dream. The dream was like most dreams: nonsensical and non-linear. I think Kona was moved to Coeur d’Alene and was predicted to be as hot as the one I did in 2021. For some reason, they also moved the start time to 11:00AM - despite being CDA hot.

Jen and Sami were there to race, too - which was a fun surprise. But, we were all irritated about the changes. We all had to sit out in the transition area (a large park) at picnic tables while everyone took showers at the two available stalls in the public restroom. We couldn’t understand why everyone was going to take a shower before we jumped in the lake or biked or ran. So, we snuck out of the transition and decided to start ahead of everyone else.

We didn’t get in trouble, but the feeling of getting in trouble was anxiety and thrill producing. And as soon as we jumped in to swim….the dream dissolved away. Thank goodness. I hope this is the one and only race dream of the year.

Here is the song I’ve been singing all week. Here is the playlist to my Coeur d’Alne race.

Power Pedals

FEBRUARY 4: Two big things yesterday. I did a power test on Peloton. And, I ended dry January. I wasn't quite expecting to do a power test-but, all of a sudden I wanted to get a baseline. And, I didn't want to use my bike and trainer set up. I've been-having so much fun with Peloton that I decided to keep training there for a while. In the past, I've used Sufferfest or Zwift -but I need a bit of fun infused into my workouts. Even the power tests. Especially for power tests. I am all about Matt Wilpers and his power zone training right now.

Plus, it reminds me of being a spin instructor and training for my first century ride. I think I had my road bike and had already done my first tri when Anna and I signed up for the Fletcher Flyer in the mountains of NC. We rode for LLS and raised over $5000 combined in honor of mom. That spring I trained primarily on any spin bike at the fit center. I think I taught-four classes each week and added a long ride on weekends. I honestly don't remember doing big rides over so miles in prep for the century-but I'm sure I did. I can't even imagine what my nutrition was like then. Water?

Speaking of nutrition, I broke my alcohol-free streak yesterday, too. I had sort of planned it and knew it was coming but also didn't want it to happen. I like a streak and once I get rolling and have momentum I like to keep it. Also, I have been enjoying how great I feel without alcohol. Mainly, my sleep is so much better. Plus, I've finally started dropping a few pounds. I admitted to a few of my training buddies - I want to do everything in my power to perform well in Kona. If that means being alcohol (and sugar) free-then so be it.

Back to the Peloton. That power test went well and according to my new stats, my FTP is 115. As usual, when I test or race, I think: I could have gone harder or done that better. I can’t wait to test again in a few weeks to see if I actually can.

P.S. Photo of Sunny for fun. This is what she does when I’m on the Peloton. Always looking for squirrels, birds or cats.

FTP test

#teamwilpers #powerzone

DOUBLE TROUBLE

Double Trouble- Last week was a bit of a wash training wise. I headed to Austin, TX for USA Triathlon's Endurance Exchange. My brain got a workout but my body had a rest week. I got in two fun workouts. On Tuesday, Sami, Betsy, Alfonso and I headed to the YMCA in the pouring rain. The gals headed to the pool, while Alfonso hit the treadmill. We did 10 x 100 and I was pretty proud to finish the workout with three strong efforts. Each 100 was stronger than the last for 1:30/1:26/1:24. It was a great swim and even had time for a quick dip in the hot tub. On Wednesday, Sami, Betsy and I went out for a run along the shores of Barton creek. It was hilly & chilly and dark and we started slowly down towards the trail. Our goal was to catch up with the larger group of coaches from the conference for a track workout, but never found them. Instead, Betsy headed back to the house for a zoom call and Sami & I hit the multi-use path for a few pick-up intervals. Actually, my main goal was to find the statue of Stevie Ray Vaughn-one of my top 10 guitar heroes and get a photo.

I stood in front of him & rested in the shadow of a legend gone too soon. My favorite part of the run was an uphill on Congress that was minutes long. It was a good for heart, mind and legs. Good prep for Chatty in May (although not as steep as THAT Barton will be).

The rest of the trip involved a lot of sitting. But, I am now a certified race director and got all the CEUs I need to recertify as a Level II coach. The best part of the trip was being with my coach BFF, Sami Winter. She is outgoing and knows everyone so I tagged along and met a ton of people. We also had time to plan and prepare for our collaborations this year. For years, we have led camps and clinics for athletes all over the nation. This year we’ve got some amazing trips planned. In fact, that Sunday we came home - we held what was probably our 10th swim clinic. Watch out for double trouble.

Stevie Ray Vaughn

In the shadow of a legend.

Standing beside a legend: Mike Reilly - the Voice of Ironman.

Double Trouble

Double Dopey

This time last year (and in 2020) I was finishing the Dopey Challenge in Disney World. I still can’t believe I did it. I realllly can’t believe I’ve done it twice. But, I sometimes joke that I want my epitaph to read: Tried everything twice. Liked it both times.

I thought I’d write a little about it because I learned so much from both 2020 and 2022. There is no way to fit in all the tips and tricks, but here are my biggest takeaways.

THE DOPEY CHALLENGE IS AN ULTRA MARATHON

The back-to-back-to-back-to-back race days make it feel like a broken ultra marathon. We figured that with each race: 5k on Thursday, 10k on Friday, 13.1 on Saturday and 26.2 on Sunday plus walking (to, from and IN) in a park each day we covered close to 75 miles. In 2022, we would wake up at 3:00AM, get dressed, have coffee, walk to the bus at the resort, head over to Epcot for the start, meet-up with all our friends from Wilmington, find our corral, wait for 45-60’ for our start, run the race, get on a bus back to the resort, take a shower, eat all the food, take a nap, head over to a park, head back to the resort and go to bed. The next day we would start again. On the night before the marathon we were in bed by 6:00PM and up by 2:30AM.

I would say that it’s a great introduction to ultra marathons. Maybe it’s an introduction to one of those last man standing marathons! I haven’t done an ultra yet, but, after Disney the thought did cross my mind.

YOU CAN’T TRAIN FOR IT

There is no way to properly train for this extravaganza of a race. Well, there is. But, until you do it, you can’t possibly know what it’s like to do all the things that you do (see above) for four days in a row. In a costume. Even then, it’s a little like what I’ve heard about childbirth: you need time to forget about it before you sign up for it again. I signed up for Dopey 2022 almost a year after our first adventure in 2020. By then, I had forgotten about the achy legs and the zombie-like look you display after four races, dozens of lines and a nalgene of wine in the park (shhh…don’t tell). You remember the Rise of the Resistance and Space Mountain and the gospel choir at the last mile of the race that is Disney. Plus, you forget about all the back to back training runs, the soreness, the chafing and the mental toughness the whole ordeal requires. You only think of the kindness of volunteers and fans and characters and the music (oh! the music is my favorite) and your friends and the finish line. And so you sign up again.

THE BLING IS BLINDING

I’ll admit it: one of the reasons I did the Dopey is for the bling. Waaaaay bak in 2006, I did my first 5k in Myrtle Vegas. There was a huge expo and on the way out of the main convention hall, RUNDISNEY had set up a boot to promote the Goofy Challenge (the 13.1 and marathon). I tried on the three medals and was lured into the magic. Before that, I had said I would never do a marathon. Suddenly I was saying….well, if I do a marathon, it will definitely be in Disney.

Flash forward to 2020 and suddenly, I’m signed up to do my first marathon. [I’ll save a story on this later.) I show to the marathon expo and get six shirts and six bibs! And, there are actually two expos - one for RunDisney gear and another for every other run product on the planet.

DON’T EXPECT TO SET A RECORD

There are a LOT of people in every race. It felt at times like an IRONMAN swim. There are other people touching you. And criss-cross running in front of you. You may have to swerve or duck or dodge to avoid someone around you. And the river of people does not diminish. It is 20 people wide for miles and miles and miles. It is overwhelming at times - especially in the dark around the highway ramps.

Plus, there is so much to see and take in along the route. Unless you are starting in one of the first waves, you may end up being behind so many runners that you spend too much energy bobbing and weaving. My suggestion is to enjoy the entertainment at each mile. Try to find the best costumed runner. Pose with at least one character along the way and, let the finish find you.

THERE IS DISNEY MAGIC EVERYWHERE

You might think that with all the miles and all the runners that you would lose all the magic. But, it is there around every corner. The most magical part of the half and the full races was the entry into the main street of the Magic Kingdom. As I made the turn around the giant Christmas tree at the entrance, I tried to look down at the feet in front of me. I listened to the quiet shuffle around me, mixed with the Disney theme songs playing on the speakers. Just as I made it onto the straightaway……I looked up. Seeing the castle for the first time was magic. I gasped and cried each time and I get goose bumps each time I think of it. My description will never do it justice!

The coolest part of 2020 was riding Expedition Everest in the middle of the marathon. The park had just opened as Jen and I reached the Asia section of the Animal Kingdom. I was able to hop in on the single rider line and rode a roller coaster at mile 17ish! I had such an adrenaline rush that I was able to catch Jen in the last few miles and we finished together.

THIS TIME LAST YEAR - January 2023

As I usually do this time of year, I have been playing the game THIS TIME LAST YEAR. As in, this time last year: I had just gotten home from a six-day trip to Disney for the Dopey Challenge and was getting ready for a four-day trip to Aspen, Colorado.

The game started after my first Ironman (Beach2Battleship 2013). I found myself saying, this time yesterday I was just getting out of the swim. This time last week I was finishing my Ironman! Now it’s morphed into a yearly thing.

I often do this because I miss riding my bike and I start reminiscing about the country roads in Pender County. I start remembering all the fun jokes with my riding buddies and the wildlife (some of which are also riding buddies).

I can already tell that this year is a little different. My memories are extending back to when I started this whole journey of triathlon. A little nostalgia is good for the soul and good for my confidence. I like looking back at how far I’ve come since 2008.

I may have to pull up some of my old blog posts just to show how this whole things has come full-circle.

Until then, check out my first pair of tri shoes…..