'25 IM 70.3 CDA Race Report

Coeur d’Alene has been on our race bucket list for several years. Back in 2019, Karel registered for 2020 IM CDA but it was cancelled due to Covid. In 2021, the Ironman did not happen and instead, Karel was able to change his entry to IM St. George. A few months later, we learned that IM St. George would be the host of the 2021 Ironman World Championship. In 2022, Karel was once again registered for IM CDA but a month before the event, Karel broke his hand mountain biking. After 2023, the Ironman distance in CDA was discontinued but the 70.3 remained.

Finally, in 2025, we were going to check IM 70.3 CDA off our bucket list but Karel had two knee surgeries this year for a torn meniscus (each knee) and since the last surgery in April, he has been having complications - which have impacted his ability to run. We were disappointed that we both couldn’t participate in the race but we decided to make the most of it - I would race and Karel would turn the trip into a mountain biking train-cation. Karel ended up riding over 15 hours over 4 days which made for a great ‘training camp’ as he prepares for his second Breck Epic MTB stage race in August.

We arrived to Spokane on Wednesday late morning (3 hour time difference to the east coast), and made the quick and easy 40 min drive to CDA. I rented a SUV (Audio Q7) via Turo.

Our Airbnb was located on 18th street, which was on the bike and run course. Although we needed to drive the 1.5 miles to and from the race venue, it was the perfect location for easy access to the course. The house was very spacious and had a great layout. We had Trimarnis Diane, Jeannie, Gin and Coach Joe staying with us, which made for great company and lots of laughs. We did a big grocery shop at Safeway when we arrived.

Around 5pm, Joe, Gin and Diane went for a spin and Karel and I drove to the race venue for an open water swim. We parked at the paid parking ($3/hr) at the beach area. It ended up being very windy that evening and the water was super choppy. It felt like an ocean! It wasn’t a relaxing swim but rather an exhausting swim. But Karel and I made the best of it and ended up “swimming” for ~1000 yards. 

On Thursday, Karel went for a 3-hour mountain bike ride at Canfield Mountain Trail System and Joe and I went out for a bike along the first part of the bike course. We started at the race venue (from our house) and followed the course. There is a nice trail system in CDA which is alongside the road. The road was fairly quiet so I stayed on the road. I did some out and backs along the course with a few intervals. I ended up riding ~80 minutes. After the bike, I went for a ~30 min run on the back part of the run course (which is also the start of the bike course). Later that day morning, we went for an open water swim and the water was perfectly calm. Compared to yesterday when I averaged 1:51/100, I had a wonderful ~2100 yard swim averaging ~1:29/100 pace. The water temperature was perfect around 68-70 degrees. 

Far end turnaround on run course

On Friday, Karel did a 5 hour ride with over 7,000 feet of climbing at Mt CDA. I kept the day very easy and went for an open water swim in the morning. Once again, it was very windy. Whereas the weather was very nice in the 60’s-70’s on Wed and Thursday, a cold front started to come through on Friday. After watching the weather all week, it looked like the weather would stay as predicted for race day - cold in the 40s-50s and a chance for rain on Sat evening and early Sunday morning. We went for a swim on Friday morning and once again, it was very choppy. I swam for ~1000 yards and once again averaged over 1:50/100. 

Around 2pm we checked in for the race. There was some confusion with my AWA placement as they didn’t have me as an AWA athlete so I ended up with a higher number than planned - which in the end didn’t matter as I had a good location on the bike rack, near the sidewalk and a few rows from the transition exit. In the evening, we ordered out (and enjoyed) pizza from Fire Artisan Pizza. 

On Saturday, Karel went for another 3-hour ride at 4th of July Pass. This was an “easier” ride for him (less technical than the other two days) but still a lot of climbing. I did around an hour bike in the morning and it was chilly out. I dressed very warm with leg warmers, toe covers, base layer, jacket and gloves. I included a few short intervals to get my legs going and my legs felt really good. After the ride, I did a quick loop on the run course so I could see the first few miles of the run. The course was well-marked starting on Wednesday. I really liked the run course and I was getting really excited to race. I went for a 15 min run and my legs felt amazing. I couldn’t decide which shoes to wear for race day so I started off in my New Balance and then did a few minutes in my Saucony’s and decided on the Saucony’s. Although they are old shoes, I’ve had my best two runs in the recent years in those shoes.

Joe and I checked in our bikes around 3pm (bike check in closed at 4:30pm) as we were watching the weather and trying to figure out the best time to go to miss the rain. The rain ended up coming in the evening so in the end, it didn’t matter. I had all my gear ready on Friday so all that was left on Saturday was to finish my carb loading and prepare my bottles.

Because this race was cold, I didn’t fill my bottles all the way with fluid as I knew I wouldn’t be drinking a full 26-ounce bottle per hour. I ended up only filling my bottles up with around 22-ounces. I prepared 3 bottles, each with 90g INFINIT Fructose per bottle. For the run, I had 2 x 10 ounce flasks, each with 45g (1.5 scoops) Never Second + 1/8 tsp salt (for an extra 250mg sodium) I’ve been playing around with my run nutrition over the past few weeks and this strategy has been working well for me.

I did a lot of laying around on Saturday evening and went to bed around 7pm. I watched a cute movie (Instant Family) on Friday and finished it on Saturday as I was laying in bed. I had an ok night of sleep - not bad but not super restful.

My alarm went off at 3:45am and we planned to have Karel drive us to the race venue at 4:45am for the 6am race start. I woke up feeling good and looking forward to the race. My only concern was the weather and still feeling a little undecided as to what to wear for the bike. I had a few different options - either arm warmers and gloves or a tight fitting jacket and gloves.

After I got up, I went to go pee and made my way downstairs. I made my instant coffee and sat at the kitchen table with everyone as I sipped my coffee. Around 4am, I started to feel a little dizzy while I was sitting at the table. The room started to get a little fuzzy so I rested my head on the table. I started to feel a little better so I got up to prepare my pre race meal of yogurt and waffles w/ PB and syrup. But as I was about to get up, I got really dizzy and could feel a faint coming up. Before I knew it, I found myself near the couch. I can’t remember if I landed on the floor by the couch or on the couch but when I finally woke up, I was laying face down on the couch - exhausted and wanting to sleep.

This was my third incident of fainting on race day morning. The only trend is that it comes after I pee first thing in the morning. The first was in 2017 at the IM 70.3 WC in Chattanooga. Unfortunately, I hit my face on the kitchen floor when I blacked out and couldn’t race. I went to the doctor and cardiologist a few days after the event and they couldn’t find anything wrong. I ended up signing up for IM Chattanooga 2 weeks later (last minute decision to register) and placed 1st overall amateur. In 2021, I fainted on race morning at IM 70.3 Haines City. I ended up participating in the race but I felt really tired during the race. I was really frustrated that this happened again. Karel saw me on the couch and I told him what happened and he stayed calm and tried to help me out. He prepared my 3 waffles w/ PB and syrup and when I started to feel better, I was able to get in everything. It was nearing 4:35am and I had less than ten minutes until we needed to leave. I tried not to rush myself so I took my time, gathered my things and by the time we got in the car around 4:45am, I started to feel more normal again.

I dressed very warm for the morning - my race kit, pants, long sleeve shirt and jacket, along with a hat and gloves. Karel was cold in the morning but I found it very comfortable. I decided to use my gloves and arm warmers for the bike. I came up with the idea to wrap the top part of my tri kit in a baggie and tuck inside my shorts but in the end, it didn’t work and the top ended up getting wet. I was hoping it would stay dry for the bike. I also used a piece of mylar blanket under my sports bra for the swim and bike to keep my chest warm.

After setting up my bike with my bottles, computer and pumping my tires, I did a short jog around the park and went to the bathroom. I felt normal tried to forget about the early morning fainting incident.

I wore an old pair of socks before the swim to keep my feet warm as we were standing along the beach. I opted not to do a swim warmup in the water but instead, did some dryland exercises for my arms. I stood in the 27-30 min corral for the swim and at 6am, the race started.


1.2 mile SWIM - 28:52

The water temperature was 64 degrees. I found it to be comfortable - I never felt warm but never felt too cold. The swim course was easy to navigate with 8 buoys on each side of the rectangular course. The water was calm. I felt really good in the water. I found myself swimming by myself for most of the swim as I was passing people but not able to catch up to the faster swimmers just ahead.


T1 - 5:05
I tried to make my transition as quick as possible but I really wanted to get myself comfortable before the bike as I really struggle biking while cold. I did a quick dry with a small towel, put on the top of my tri kit, put on my arm warmers and gloves and put on my shoes (which had toe covers on them). I was a little cold starting the bike but I felt comfortable after a few minutes.

Starting the bike

Finishing the bike

56 mile Bike - 2:40.52
The first 15 miles of the bike were very familiar to me as I had ridden that section of the course on Thursday and Saturday. I got myself through the turns of the downtown streets and when I got to the out and back section by the lake, I started to ease into my race effort. I found myself being passed by a lot of guys and couldn’t seem to get my power up. I didn’t try to force it so I waited for the first climb by the lake to see if my legs would come around. I didn’t feel strong on the climb but just told myself that I needed more time to get warmed up. I actually felt really comfortable and to cold on the bike. I saw a few girls ahead of me and I expected myself to catch them in a few miles but as I continued to make my way back into town, my legs felt like they had no power in them. I saw Karel and he gave me a cheer but later he told me that he noticed that I wasn’t riding like my normal self. It’s usually feel strong on the bike and can extend my lead after the swim but instead, the opposite was happening - I was losing time to the leaders and being outridden by other girls in my age group. I thought I would enjoy the bike course with the long climbs but instead, I found myself struggling to hold power. I liked how the course was broken down with ~20 miles out and back on the highway. It was actually a very scenic ride. The road condition was a mix of chip seal and some smoother segments but overall, it wasn’t fast pavement. I enjoyed seeing Diane, Gin and Jeannie on the course and getting a cheer from Joe as he passed me. Thankfully, no rain. It was nice to have the entire road of the highway to ourselves but there were some tight sections with cones that made for some sketchy sections. Thankfully I didn’t have anyone around me for the no-passing descend that lasted over a mile so I enjoyed that section. I kept up with my nutrition and I was trying to keep my mind calm but instead I found myself feeling defeated that I was being passed by so many guys and couldn’t ride like my normal self. I found the bike to be windy with cross wind - not Lanzarote windy - or perhaps it was just me that felt slow. I never looked at my overall time throughout the ride but I could tell that I was not going to get close to 2:30 - which is what I was expecting to be competitive in the top of the overall standings. As I was nearing transition, I took my feet out of my shoes and took a look at my overall time (I had been lapping my computer so I was only focusing on my lap time, power and speed for each section of the course that I was on). I knew I was not having a good ride as I only passed one female in the last mile of the bike.

T2 - 2:21
When I got into the transition area, I debated if I should even continue but I knew that quitting because my legs didn’t feel good on the bike wasn’t a good decision. I didn’t know my swim time as I don’t wear a watch when I swim so I didn’t know that I had one of my best swims in a 70.3 in a very long time. I took off my arm warmers and gloves in the last 30 min of the bike as I was starting to get warm and tucked them in my pockets. I also tossed the mylar sheet from under my sports bra at one of the aid stations. When I got into the transition area, I emptied my pockets, stepped into my Naked band, put on my shoes and grabbed a plastic bag that had my flasks, sunglasses, watch and hat inside. As I was exciting the transition area, I put on the stuff in the bag and started my watch.

13.1 mile Run - 1:38.11
The first mile of the run didn’t feel great but I really enjoyed running through the park. The two loop run had everything I like in a run - spectators, dogs, great volunteers, nice scenery, hills, turns and nothing too long and flat. After the first mile, I started to find my rhythm and I felt really strong. As the miles went by, I found myself feeling really good - surprisingly good after not having power on the bike. I never felt low in energy and never felt like I was having a low moment on the run. I was passed by two females but also found myself extending my lead in my age group. Karel told me that I had a 3 min lead when I started the run (which had me worried) but I ended up extending that lead - which almost never happens. The weather felt really comfortable - I felt warm (not hot). I finished both my flasks within 75 minutes and took a few sips of water at two aid stations. My energy felt really stable throughout the run. I was planning to take some coke in the last few miles of the run but didn’t feel like I needed it. I never knew my overall time on the run but I was doing some quick math as I was running and I felt like I had a good chance of breaking 1:38, which would have been one of my best half marathons in a 70.3. I ended up running just over 1:38 which is still a really good time for me.

I met Karel at the finish line and although I was disappointed in my bike performance, I was really pleased with two of my best times in the swim and run in a 70.3. I know there is going to come a time in the next few years when I don’t experience “best ever” times anymore so I am really grateful to my body that I can still get close to my personal bests.

Karel and I (and Joe) waited for Gin, Diane and Jeannie to finish. We cheered them all on to the finish line. We were all a bit cold at the finish line so we changed into dry clothes and got our bikes (and gear) and rode our bikes back to the Airbnb (and Karel drove back. He was on his MTB for the run to cheer us on throughout the course.

At 3pm we got our awards. Jeannie was 6th and Gin was 8th. Diane got on the podium in 5th (55-59), Joe was 5th (35-39) and I won the 40-44 age group and placed 5th overall female. 

Although I am disappointed in my bike, I am grateful to have reached the start and finish line. I really enjoyed the CDA course and venue and Karel had a great time mountain biking. I am hopeful that he can get himself healthy to run again as I miss racing with him. Right now I am not sure what is next for me (in terms of triathlon) so I am going to reflect on my last two races (IM Lanzarote and IM 70.3 CDA) and figure out what excites me for the rest of the season.

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A post shared by Marni Sumbal, MS, RD, CSSD (@trimarni)

'24 IM 70.3 Gulf Coast Race Recap

IM 70.3 Gulf Coast.

Marni: 4:40.18, 2nd AG (40-44), 4th overall female.

Karel:: 4:18.04, 1st AG (45-49), 15th overall.

There were a lot of great takeaways from this race......

Although it's fun to go fast, I prefer hard, hilly and technical bike and run courses.

I love three loop run courses!

The training that I need to do to stay mentally and physically healthy and happy right now in my life is very different than the training I used to do to be mentally and physically ready to compete in the 70.3 distance. I've never considered myself great at the 70.3 distance but I'm happy that I can still be competitive without specific 70.3 training.

I love competition! I ran the first loop as the lead female. I was passed in the 2nd loop by the eventual overall winner (Samantha Skold - who was so fast and strong!) I then got complacent. My friend Jen Sylva passed me with a few miles left in the run and she encouraged me to run with her. I wasn't able to match her pace but thanks to her encouragement miles 10, 11, 12, and 13 were my fastest ever in a 70.3 run. She gave me an extra gear that I didn't know that I had. Thanks Jen! 

I'm very thankful to my body for staying healthy and injury free for the past five years. That's a lot of consistent training over the years and I never take a training session (or race) for granted.

Karel went into this race with a lot of niggles. His "no expectations" mindset allowed him to put together one of his best runs off the bike in a 70.3 in a very long time.

We love racing with our athletes. We had 17 athletes racing and it was great to see so many familiar faces on the race course.

I forgot how much I love ocean swimming and the unpredictability of open water.

We rarely seek out flat race courses but after watching the 2023 pro coverage of 70.3 Gulf Coast, I really liked seeing the spectator friendly, 3 loop run and the entertaining bike course. We decided to make Gulf Coast a team race and we ended up having 17 Trimarni athletes and team members at the event. 

We traveled on Wednesday and made the long 9-ish hour drive to Panama City Beach. Thankfully we gained an hour, which got us to our Airbnb around 3pm central time. We stayed in a nice Airbnb a mile from the race venue. Although the condos at the resort and along the water were appealing, I didn't want to mess with elevators and lugging all of our stuff up and down. After unloading the car, I went for a swim at the local aquatic center (~$10 entry fee) and it felt so good to be non weight bearing after such a long drive. We split up the driving but I did most of it because Karel's back has been giving him a lot of issues and his right leg goes numb when he sits (and drives) for long periods of time. I swam 2700 and when I finish, I saw our athletes Angela and Kevin at the pool. After my swim, I picked up Chipotle for dinner (pre ordered at the pool for pick up) and then made a quick stop at Publix for a few groceries. 

On Thursday we ventured down to the ocean with red flags on the beach. The water was very choppy with big breakers. Karel learned how to get through the breakers by diving under the waves, grabbing the sand and holding on until the breaker passes. He learned this at Xterra Maui in 2021. I really struggled in the water and it took me 3 different attempts to get past the breakers. I was most worried about getting stung by jellyfish since I have a bad reaction to stings but thankfully all was ok. Karel wore his swimskin and I just wore my bathing suit. 

After our "swim" - if you were to call it that - we drove back to our Airbnb, had a quick snack and then drove to the aquatic center to start our bike workout. We biked on the cycling path to the main hwy and then rode the cycling path (parallel to the hwy) until we got to the bridge. We then got on the main road and rode over the bridge on the race course. We rode almost 20 miles and it was fast going out and windy and slow coming back. When we returned back to the Airbnb, I went for an easy 4.8 mile run on the race course (1 loop + a little extra). Around 2pm we got our registration packet at the Edgewater conference center (across from the transition area). The line moved really quickly and the volunteers were very nice. 

In the evening we had our team pizza party at our Airbnb and course talk following. 

It stormed throughout Thursday night and we woke up to wet and debris-filled roads. We waited a little to let the ground dry but then rain was predicted. I really wanted to get on my bike Alvi and I got out around 9am for a 18 mile ride on the course (I wanted to see part of the back part of the course). We got rained on and there was a lot of sand on the road. When I returned home, Karel took my part completely apart so that he could fully clean it. Karel went for a run in the morning. We dropped off our bikes in the transition area around 2pm and then rested for the rest of the day (and carbo-loaded). My typical carb loading strategy is as follows: 
-2 waffles + syrup + yogurt + PB before workout
-~120 calories sport drink during workout
-Glass of milk post workout
-Eggs + bagel + PB and banana for breakfast
-Pasta + marinara and veggie burger for lunch
-Poptart (2) for snack w/ yogurt
-Soup + rice for dinner 

We went to bed around 7pm and slept ok. Karel slept better than I did. I tossed and turned as our pet sitter told me on Friday that Campy was having a bad day with his dementia and that had me really worried. But thankfull all is ok now. 

With the 5:40am race start, we woke up at 3:15am. We left the house around 4:15am to drive to the shopping center parking lot (~1/2 mile away) to park and then walk to the transition area behind the Edgewater resort. We still hadn't heard if the swim was happening or if it was non wetsuit legal. We later heard it was happening and not wetsuit legal. 

After setting up our stuff in the transition area, we walked to the ocean behind the resort. I wish I would have arrived earlier than 5:20am as it was really crowded and I really didn't get a good look at the ocean before I was in the corral for the race start near the front. 

For the rest of our race recap, you can check out our video report HERE.

Photo:Brittany 

Photo:Brittany 

Photo:Brittany 

We slept ok after the race and around 7am on Sunday (after packing up the car), we made our long 9+ hour drive home. 

Karel and I did not specifically train for this race. It felt really good to be able to race well enough to be competitive despite not having this race as our primary focus in this early season racing block. Our big focus this year is on XTRI events. Karel will be participating in his first XTRI event in Italy in late June and I will be participating in Norseman (the XTRI World Championship) in August. To keep the winter training fresh and fun, we do a lot of off-road training (trail running, mountain biking, gravel biking). This helps keep us mentally and physically healthy. Although the training isn't conventional, it keeps us enjoying triathlon at this stage in our triathlon journey. 

2023 Clash Daytona Race Recap

In late September, we registered for Clash Daytona half distance on December 3rd. It seemed like a great idea when the weather was warm and we were on a high from XTRI ICON and IM Chattanooga. However, come November, we started to feel the effects of racing every month since January (14 races for me and 14+ for Karel). However, we looked forward to escaping the colder weather and spending a few days in Florida with our athletes. 

Karel has the disc wheels inside the car to put on when we arrive.

We traveled to Daytona on Thursday. We left around 7:30am and made the 7+ hour trip to Daytona. Karel drove most of the way. I drove ~2 hours through Jacksonville (where we used to live for 6 years). We had Honza (our athlete from Czech) visiting us and sharing the car ride with us. Our friends/athlete Alvi and Yannick left an hour after us. Yannick recently had surgery to fix his collarbone after a bike crash so we invited him to stay with us to enjoy a change of scenery and warmer weather. 

We arrived a bit before 4pm and after unloading the car, we did a ~30 minute run. I didn't feel good running after sitting for 7 hours in the car but I really enjoyed the humidity and warm air. 

Our Airbnb was amazing. A huge kitchen, backyard pool and lots of space. It was also really quiet and the beds were super comfy. We stayed ~5 miles from the Daytona Speedway. After our run, we picked up Chiptole (ordered online for quick pick up) and ate dinner at the Airbnb. Honza (and his daughter, who drove up from Miami, where she plays Volleyball in college) got some groceries while we ate. 

On Friday we drove to Target (across from the Speedway) to start our recon ride. Sara, Alvi, Karel and I rode ~30 miles of the race course. The ride was pretty eventful as we were on a highway type road so cars and trucks were flying by at 80 mph. I got a flat tire after running over a nail and Alvi also got a flat tire. Nearly 2 hours later, we finally ended up (safely) back at our cars and drove back to our Airbnb (and skipped our brick run).

Here's a video explaining how Karel fixed my tire with the dyna plug and CO2 after it flatted due to a nail. 

 We ate some food at our Airbnb and then drove to the Speedway to pick up our packet and then do the practice swim. 

I'm loving my new bike :)

The water was a chilly 63 degree. The lake is man-made and the water is controlled to prevent bacteria/algae from growing. We got into the water a little after 2pm (practice swim was 1-3pm) and we swim ~1500 meters. We couldn't swim the entire course but did several shorter loops. 

After the swim, we stopped by a local bike shop and then picked up pizza from Guiseppess. It was delicious. 

We ran into an old friend from Jacksonville who is now working at the bike shop. He took this picture of us. So nice to see you Kent! In the evening, Karel fixed my wheel by installing a new tubeless tire with sealant. 

On Saturday, Karel and I went for our shake out ride around the neighborhood streets. This was a familiar scene for him as this is how he used to warmup for his cycling events back in the days. We rode ~50 minutes and did a few 1/2 mile efforts on a quiet stretch of road. As soon as we started the ride, Karel realized his shifting battery was completely dead so he had to ride only in the small chain ring. 

After the ride we went for a run. I felt a little better than I did on Thursday but not peppy. I ran ~10 minutes. Karel ended up running ~3 miles as he was undecided if he would wear his Nikes or his new pair - New Balance Fuel Cell (which is what I've been wearing for 4+ years). He ended up going with the New Balance. 

After the run, I ate breakfast. The rest of the day was pretty chill. I watched Youtube/TV, got my bottles and gear ready (which was relatively easy compared to XTRI and Ironman events) and bottled up my energy for race day. We laid down in bed around 7pm and went to bed close to 8pm. 

We woke up around 4:15am. I was excited to race. I didn't feel any nerves but rather, a lot of energy to get the race started. I had my typical pre race meal of bagel w/ PB, syrup and banana. Karel had oatmeal. It was nice having our bikes with us overnight and being able to bring them on race morning. One less thing to do on Saturday and less stress on race morning. 

We arrived to the venue a little before 6am. It was an easy 15 minute drive. There was a little traffic getting through the speedway to parking. After parking and setting up our transition area, we spent the next 20 minutes stretching and getting ourselves ready for the race.

I used a small plastic bag for my flasks, sunglasses and hat to carry out of transition and to put those items on as I was running. 

Race Gear:

• ROKA WOMEN'S MAVERICK X2 WETSUIT
  
• Rudy Project The Wing 
  
• Bont triathlon shoes 
• Compress Sport R2V2 compression sleeves
• Compress Sport Pro Racing Socks v4.0 Ultralight Run High
  
• ROKA R1 Goggles - Combat mirror 
• New Balance Fuel Cell Elite 
• Naked Running belt + 2 Nathan 10 ounce flasks
• Roka SL-1x Sunglasses (run)
• Cervelo P5

I loved seeing some familiar faces (like our athletes) as well as having Alvi, Honza and Yannick there. There was so much positive energy around us. I was really excited to get the race started. 

After the race, we went back to our Airbnb to cool off in the pool and then shower.

We returned around 2:30pm for the 3pm awards. The awards were moved indoors due to an afternoon rain shower. 

Here's a detailed video recap of our race: 

RESULTS

IM 70.3 Blue Ridge - Race Recap

 

After two races in 3 weeks (Ironman St. George and IM 70.3 Chattanooga), it felt like we were pros at packing. To be honest, we didn’t really unpack much from racing in Chattanooga 1.5 weeks ago.

We left Greenville around 8am and it was a really smooth and beautiful drive to Roanoke. It took us around 5 hours with stops and the scenery was incredible. Instead of heading straight to our Airbnb, we made our way to the town of Buchannan for Karel to do a shake-out ride on the Blue Ridge Parkway (miles 23-48 on the race course). Karel already had his bottles prepared (and in the cooler) so after a quick change at the gas station, he started his ride. He was joined at the start with our athlete Claire who was also shaking out her legs from the travel on the course.

It wasn’t the best feeling ride to start after sitting for 5 hours and then climbing for 30+ minutes but Karel took it pretty easy and it was nice for him to be on the course (last year I pre-rode the course and Karel drove). I drove in front of Karel, stopped for a few pics and then carried on. Even though Karel rode for almost 26 miles (1:33), it went by fast for me as I was stopping at the scenic points and taking pictures. It was nice for me to also see the course again from the car. Although it was our original plan for Karel to pre-ride the course and for me to drive, I got my period on Thurs morning so I was feeling tired and crappy so I was happy to do nothing that day. I had hoped to get on my bike after we unloaded at our Airbnb but I was exhausted from the day so I just enjoyed Chiptole with Karel (after a Kroger grocery shop) and focused on getting a good night's sleep.

On Friday morning we drove ~45 minutes to our athletes lake house for an open water swim. We had a handful of our athletes meet us there for a warm, ~35 minute wet-suit swim. After the swim we drove back to the Airbnb (we booked the same place as last year in the downtown area) and after we ate, we took a nap. We were both exhausted.

Because of the logistics of this event, you need to check in your bike when you check in for the race. Because we were not checking in until Saturday, there wasn’t much for us to do on Friday. We were both struggling this week with being really tired and running low on motivation so we mustered some energy to get on our bikes in the afternoon and pre-ride the run course for an hour. It was nice to see the run course as it was different than last year. I prefer looped courses so it was good to mentally see each part of the course to help me break it down into segments for the race.

Around 6pm, we picked up pizza from Grace’s Place Pizzeria and enjoyed a team dinner (and pre-race chat) with our 20+ athletes (and supporters) that were racing.

On Saturday morning, we rode on the run course and then backtracked the last few miles of the bike course (which was also new this year) as part of our pre-race warm-up. We dropped our run stuff off at our athletes house which was on the run course so that we could do a quick brick run from her house. After riding for around 50 minutes, Karel went for a 22 minute, 3.4 mile brick run and I went for a 12 minute, 1.6 mile run. We both ran until we felt good and surprisingly, we both felt really good running. This came as a huge relief (and a bit of a surprise) as we were really tired going into this race.

After our warm-up  we biked back to our place, enjoyed some homemade French toast and then ate pretty much the same things that we have been eating before the last two races. I enjoy Amy’s no chicken chicken noodle soup, bagel w/ peanut butter, jam and banana, yogurt w/ berries and banana and veggie burger w/ a slice of cheese and corn chips (not necessarily in that order). I also always have 2 waffles w/ peanut butter and syrup before I do my pre-race workouts.

We got our run gear together and double checked our bikes (charged the night prior) and drove 2 miles to the race venue at River’s Edge Sports Complex around 11am. After dropping off our bikes in a supervised area, we picked up our race packet, got our swim shuttle time cards and our parking passes and then went back to our bikes to put on the race numbers. We then dropped off our bikes so that they could be shuttled to the cove (no cars/biking allowed at the reservoir prior to race day). We then put our bib numbers on our belts and double checked our run bags and hung those on the run racks in T2.

As for the rest of the day, besides eating, Karel watched Unbound Gravel and I watched a few episodes of We Crashed on Apple TV. We prepared our sport nutrition bottles for race day and went to bed pretty early – around 7pm – as we were both really tired.

RACE DAY
I slept horribly on Saturday night. I pretty much saw every hour on the clock from 8 until 2am. I have no idea why I slept so bad since I slept so well the two nights prior. I eventually moved to the couch to see if changing positions would help and sure enough, I was able to fall asleep around 2pm, only to wake up to my alarm at 3:15am. I relied on past experiences and trusted myself that even though I was extremely tired, I knew I would still be able to perform.

We had our pre-race meals (oatmeal concoction for Karel and a bagel w/ nut butter, jam and banana and yogurt for me) and then each went for a short jog outside (kinda sketchy in the downtown area so we stayed close to our building) to help get the system going. We left our place at 4:00am, parked in the parking garage across from the venue and then walked to the bus to board around 4:30am. The shuttle took around 30 minutes to get to the venue (plus the additional time waiting in a church parking lot due to tight roads around the lake, only letting a few buses in at a time).

When we arrived, we walked to the packed transition area and Karel pumped up our tires with his cordless inflater (he removed pressure from our tires overnight since it was a warm 80-degree day and our bikes were out all day). We filled up our hydration system and placed the front bottle on our aerobar cage and then we were set to go to the bathroom and warmup. There wasn’t much room to warm-up in the transition area so a handful of Trimarnis gathered together and we did some mobility in one spot before putting on our wetsuits. It was great to have so many familiar faces around to keep the energy positive.

Around 6:15am, we made our way to the swim start area to line up with our respective swim times. Karel and I lined up around the 27-30 min swim wave, along with a few other of our athletes. Although it was a cool morning (in the upper 50’s), the water was warm (75 degrees) so I was anticipating being a bit uncomfortable for the swim. I poured some cold water down my wetsuit to get myself ready for the swim. I also sipped on a plastic bottle of Skratch and threw it away right before the swim start. It took a few minutes for us to get to the end of the dock and shortly after 6:30am, we jumped into the water for 70.3 Blue Ridge.

1.2 mile Swim
Marni – 29:15
Karel – 29:18
I remembered this swim to be a fast swim as it was easy to navigate on the course. There was a bit of sun in our eyes after the 2^nd turn buoy (going into the 3^rd and last turn buoy) so I trusted those in front of me to lead the way until I was able to sight the turn buoy. Although Karel and I didn’t start right next to each other, I was able to see Karel for most of the swim (I recognized his orange ROKA goggle strap). Although we weren’t right next to each other, we somehow stayed together for most of the swim but I made an extra effort to pick up the pace at the end to make sure I could beat Karel out of the water. I tried to push the swim but I felt like I only had one speed. When I exited the water, Karel was right there next to me and we both ran to our bikes at the same time.

T1
Marni – 3:10
Karel – 2:45
We didn’t say much to each other in the transition but as we were getting our bikes off the rack, I told Karel to get in front of me as I knew he would be able to run much faster with his bike than me. It was a very long run (almost 0.2 mile) to the mount line and Karel was moving so much faster than me. This was the last time that I saw Karel until the run.

56 mile Bike
Marni – 2:47.19
Karel – 2:39.35
The first few miles of the bike are fun – twisty turny tight country roads (similar to some of our terrain). I passed a few girls in those early miles. Around 5.5 miles in, I was passed by a girl who was riding extremely strong. She later went on to win the overall female title in a crazy fast time on this course. I tried to stay with her and I was somewhat successful. She was very strong on the flat sections so that was where I really had to work hard. It was a bit chilly out (in the low 60’s) but I found myself warming up nearing the end of the first part of the course. Although it was net downhill to Buchannan, there were enough rollers to get the legs working. Plus, we had a bit of headwind as well.
The first hour went by fast before we made the turn to start the ~5 mile climb to the blue ridge parkway. I was able to stay with her on the climb but near the top, I got dropped. It wasn’t that my legs were done but she was so much stronger than me and I couldn’t hang. I wanted to ride the climb hard as I knew I would be able to recover in the last 10 miles of the course. I wasn’t doing a great job with my nutrition as I was finding it hard to keep a good schedule with drinking as I was working really hard on the climb (it took me 31 minutes to climb 4.7 miles – the “claw”). This part of the course was marked with turn signs letting us know how many more turns we had until the top (8 in total – although there were a few that were not accounted for 😊).  By this point, there weren’t a lot of other riders on the course around me which was good and bad. I found the middle section to be much easier than the last time I did the course, even though there was a bit of wind. I think knowing the course better than last year helped me break it down mentally. The next ten miles were rolling – the climbs were long and steady and the downhills were fast enough to shake out the legs. Finally, once we got to the start of the long “downhill” I was really excited to use my improved bike handling skills from winter group riding and mountain biking. The next 8.6 miles were super fun and fast – I average almost 27 mph. I was passed by another girl (the one who beat me by 2 seconds last year) before the descend and at this point, the two girls ahead of me were out of sight – and I tried to get them out of mind.
I enjoyed being on my bike but I was also ready for the bike to be overwith. I started to feel a small battle with my thoughts after the descend but with 10 miles left to go, I tried to push the negativity to the side. I saw a girl ahead of me on a road bike and she was riding the climbs really strong but not as fast on the downhills so I used her as motivation to keep myself pushing.
Karel had a great bike with no back pain. He was really happy with how he rode the course and riding the course on Thursday helped as he could break it down into segments.

For nutrition, I used Skratch Super Fuel for all my bottles (~600 calories in the hydration frame and 400 calories in the front bottle). Karel used C90 in the hydration frame (740 calories) and 2 servings C30 in the front bottle (240 calories).

The last few miles were a bit more technical through neighborhood streets and it was much more hilly than the last few miles of the 2021 course. This new course was also about 1 mile longer than last year. When I got close to T2, I was relieved to be done with the bike and I was actually looking forward to the run.

I dismounted my bike and ran my bike on to the grass field to my rack.

T2
Marni – 2:07
Karel – 2:09
I quickly put on my running shoes (Nike Zoom) and Naked Running band and as I was running out of transition, I put on my visor and sunglasses. I had two 10-ounce flasks (each with 1 scoop C30) and when I got to the fluid station at the end of the transition area, I asked a volunteer to fill up one of my flasks while I filled up the other one. This was the same approach that I took for St. George (to fill up bottles right before I ran) instead of leaving my bottles w/ sport nutrition and water in it during the day before in the transition area. Karel did the same with his 12-ounce flask – he started with C30 and then refilled it with a packet of Green Tea Matcha Skratch as he was running. He also had one Maurten gel on the course. Karel had a few sips of coke, I didn’t use any coke on this course.

13.1 mile run
Marni – 1:44.37
Karel – 1:23.07
Once I started running, I felt ok – not great but not bad. The first mile was nice as there was a bit of undulation with the terrain to help change up my run rhythm. As I was nearing the first mile, I felt like I needed to go to the bathroom (#2). I normally don’t have to go to the bathroom in a half IM but I think the combo of my period starting on Thursday and being a bit off with my sport nutrition intake on the bike and probably not emptying myself completely on race day morning contributed to needing to go again. I stopped at the first port-o-potty as I didn’t want to take any risks waiting for the next one. It was a quick stop to go to the bathroom but because it was getting warmer out (low 70’s) my tri kit was a bit sticky so it took me a bit to get it back on. Plus subconsciously, I think I was enjoying not running and was delaying my time to go back out and start racing again. The stop took around 1:45.

I was looking forward to seeing Karel as well as seeing how many girls were ahead of me. The first 3.5 miles to the turn around felt long but I just focused on one mile at a time, looking forward to each aid station. The course was mostly flat but there were enough inclines on the running path to help change up my gait. I got a pick me up when I saw Karel as he was making his way back from the first turn around and he told me I was in 4^th place. Once I saw the top 3 girls pass by me, they all looked really young so I assumed I was winning my age group. Part of me wanted to push it to see if I could catch the 3^rd place girl but part of me was just happy to find a good rhythm and not suffer too much. I think my mind was protecting my body and not letting me push it like I did in Chattanooga 70.3 two weeks ago. My mind knew I was carrying around a lot of fatigue and it was trying to keep me safe. I had a lot of mental demons on the run and I was so close to quitting around mile 4-5. I hit a really deep low spot and the rest of the run just felt impossible. I took a quick walk break at the aid station and just told myself to get back to mile 6-7 (the split in the course) and then I could walk or quit. Thankfully, I changed my mind and I started to find my energy pick up again. I was keeping up with my nutrition and using water for cooling. I was having trouble finding ice at all the aid stations so it was nice when I had it to hold in my hands. I started to get more of a pick me up when I saw more of our athletes out on the course. Even though I was running pretty well pace wise, my mind was still trying to get me to quit. Each aid station was a great pick me up and I was really looking forward to the last half of the course – which had much more to it with more inclines/declines in the road, bridges and more turns. I really like dynamic run courses. I saw Karel on his way back with only a few miles left and he was really pushing it. He had moved up several spots and I was inspired by his effort.

The last two miles were rough and the last mile seemed to take forever but I was so happy to finally make the turn on to the bridge and make my way to the finish line.

I met up with Karel and we were both relieved and happy to have completed this race and to have successfully raced 3 long distance triathlons in 29 days. Karel won his age group by almost 8 minutes and I won my age group by 18 minutes. It was strange that both me and Karel struggled a bit mentally in this race but that we both were able to deliver a strong performance. Karel had an incredible run (faster than what he did in Chattanooga 70.3).
Marni – 5:06.52, 4^th overall amateur female, 1^st AG (40-44)
Karel – 4:37.00, 5^th overall, 1^st AG (45-49)

After our race, we hung around the finish line and waited for all of our athletes to finish. It was so awesome to see their faces of relief, happiness and exhaustion as they crossed the finish line. It was fun to exchange race stories with one another at the awards ceremony and see several of our athletes get top 5 podium awards as well as World 70.3 slots. Karel and I turned down our slots for 70.3 Worlds in St. George in October as we have two international trips planned for August and late September but we plan to be in St. George to spectate our athletes who will be racing. And a big congrats to our team for placing 1st overall Tri Club at IM 70.3 Blue Ridge!! 

I still can’t believe what we were able to do with our bodies and minds within 4 weeks. Neither one of us went into our races with expectations, a race plan or any pressure to meet a specific outcome. We felt free in the mind to do what we love to do which is swim, bike, run in a race day setting.

And no race is complete without doggy cuddles. This little girl was extra cute! 

IM 70.3 Blue Ridge - Quick Recap

 

Our racing block was a success.
We completed three long distance triathlons in 29 days. 

May 7th - Ironman World Championship (St. George, Utah)
May 22nd - Ironman 70.3 Chattanooga (Chattanooga, TN)
June 5th - Ironman 70.3 Blue Ridge (Roanoke, Virginia)

The past 4 weeks have been fun, exciting, challenging and empowering. 

FUN
Although traveling can be stressful, we love our race-cations. In St. George, Karel re-connected with his friends from Czech. We were reunited with the beauty of the red rocks in and around St. George. In Chattanooga and Roanoke, we had over 20 Trimarni team members participating in each race. It was so great to see familiar faces. We love racing and being able to travel to three different places in a month was a lot of fun. Each race provided us with a different race experience and unique course features. The community support, volunteers and professionalism for each race was incredible and we felt welcomed (and safe) at every race venue. 

EXCITING
I forgot to mention that Karel finished 4 races in 6 weeks! He completed his first 8-hour mountain bike race (and won it!) in Tennessee two weeks before IM St. George. We did not feel overwhelmed by this racing block but instead, focused on one race at a time. We went into this racing block healthy, resilient and strong - even though our training over the past few months was a bit unconventional. It was exciting to have so many unknowns going into Chattanooga and Blue Ridge, as well as how we would perform at IM St. George. Karel had not raced an Ironman distance since 2019 and going into the race, he was a bit ambivalent about continuing to race long distance triathlons. But racing with no pressure or expectations provided freedom to enjoy the day. We both surprised ourselves with great performances and I shocked myself with my first ever podium finish at the Ironman World Championship. We both felt really good at IM 70.3 Chattanooga and I had my fastest ever 70.3 performance - just shy of the age of 40! And Karel won his age group. And with both 70.3 events, Karel found himself running faster and faster! We recently won our respective age groups at Ironman 70.3 Blue Ridge and Karel finished 6th overall and I was 4th female amateur. It was exciting to see what our bodies were able to do at each race.

CHALLENGING
The travel, logistics, packing and unpacking and saying good-bye to our furry crew every other weekend was tough. Balancing these races with work was also a challenge. But the hardest challenge was keeping the body moving after each race to help with the recovery. The first few days after the Ironman were rough but the body finally started to come around in the 10 days before Chattanooga. But then again we were "only" carrying the fatigue from an Ironman. Going into Blue Ridge, things got tough - very very tough. We were tired, exhausted and we could feel a bit more deep soreness lingering around. Trying to recover from Chattanooga 70.3 and Ironman St. George proved to be a big challenge - and we felt it. It was harder to "show up" to workouts, even though we weren't doing a lot between each race compared to what we would have done in the lead up to a 70.3. I was very tired going into Blue Ridge and I couldn't seem to get enough sleep to feel rested. The races were finally catching up to me (as to be expected) and I was feeling tired. Karel seemed to be a bit more energized than me going into Blue Ridge so I wonder if my hormones and getting my period on Thursday of Blue Ridge race week also affected me. We started and finished this racing block with two very challenging bike courses (7000 feet elevation on the bike in St. George and 4000 in Blue Ridge). We asked a lot from our bodies to race in heat, on hills, in cold water, in warm conditions and so much more. 

EMPOWERING
Anytime you do something for the first time, there are unknowns. We learned so much about ourselves over 4 weeks - in training and on race day. We have so much more gratitude for our body and mind and what they can do on race day. We stayed healthy between every race - free of sickness, burnout and injury. We put our energy into what we could control to keep us healthy. Even when we were tired, sore and exhausted, the body was still willing to work and the mind was there to keep the body going. With each race, we didn't race with any goals, metrics or an outcome focus. We simply stayed in the present moment. With each race, we become a smarter, more strategic, better and more confident with our abilities. Although we didn't gain fitness from race to race, we certainly became better racers. 

Last year at Ironman 70.3 Blue Ridge, I crossed the line first but because of the rolling start, I finished second. I lost the race by 2 seconds. Returning this year, certainly I wanted to finish first but I also knew it would be greedy of me to expect that I could race at my best after racing twice before Blue Ridge. I knew that I could be competitive but I also didn't feel the pressure that I needed to win to feel satisfied. Last year, Karel watched the race on the sidelines due to a broken hand, just a week out of surgery. I wanted so badly to share the course with Karel last year and I was so thankful that we could share the course together this year. Racing is so much more than needing to prove something. It's a day to explore the abilities and capabilities of your body and mind. 

Often times, the pressure felt on race day becomes paralyzing. Athletes become overwhelmed with the need to prove something and racing becomes demoralizing. Racing should be fun. It's a celebration of months and months of hard work. Racing is also exciting, challenging and empowering. Racing should be shared and celebrated with others.

During our pre-race team talk/pizza party on Friday, Karel and I talked to our athletes about having an explorative mindset on race day. Instead of racing with a mindset of "I have to do this" we wanted our athletes to race with a mindset of "let's see what I can do." Racing should not feel like a test - pass or fail. In each one of our races, we went in with no expectations but instead, a mindset of "let's see what happens." 

It was an incredible experience to see what our body and mind could do race after race after race. We learned so much about racing and about ourselves.

Now it's time for a well-deserved reboot as we recover from the past month of racing and prepare our body and mind for the next block of racing adventures. 

Race report coming soon......

IM 70.3 Blue Ridge Results
Marni: 5:06.52, 1st AG (40-44), 4th overall female
Swim: 29:15
T1: 3:10
Bike: 2:47 
T2: 2:07
Run: 1:44.37

Karel: 4:37.00, 1st AG (45-49), 6th overall 
Swim: 29:18
T1: 2:34
Bike: 2:39
T2: 2:09
Run: 1:23.07

IM 70.3 Chattanooga Race Report

We left Thursday in the late morning and drove through Knoxville, TN in route to Chattanooga. The drive took us around 5 hours with traffic/construction by Asheville, bathroom and a stop at Chipotle and Trader Joe's just outside of Chatty. We arrived around 4pm and checked into our Airbnb. Karel just purchased a Sea Sucker bike mount for the top of the car and although I was worried our bikes would fly off, they stayed really secure during our drive. The device is super easy to use and really practical for travel (and it only weighs 11 lbs so it would be great to travel with when we rent a car for races). 

It's getting a bit harder to travel with Campy because he needs to be with one of us at all times (he can't be left alone in the Airbnb because he gets confused and anxious). He also gets tired more easily which means he can't be on the move for long periods of time. But we love making memories with him. At the age of 14.5 yrs old, I am not sure how many more race-cations we have with him but I treasure every trip he gets to take with us. 

Our friends Don and Kathleen joined us for dinner at our place and it was fun catching up. Our best friend Alvi arrived around 8pm at our place. We went to bed shortly after he arrived and had a great night of sleep (until I had to let Campy outside to pee around 4am). 

We met most of our athletes at the Dam around 8:30am on Friday. With all the times we have been at Chatty (at least 5), we have never swam at the Dam. It was nice to get in a 30 minute open water swim - although the water was really warm for a wetsuit swim. For many of our athletes, this was their first open water swim of the year so it was good for everyone to get used to their wetsuit and get a feel of the open water again. 

With over 20 of our team members racing IM 70.3 Chattanooga, it was so great to have such a big group in Chatty. Kathleen "babysat" Campy as we swam (Thank you Kathleen!).

After the swim, we drove back to the Airbnb (located by the National Cemetery) and Karel and Alvi went out for a 90 minute spin on the course. I stayed with Campy and had a meal and worked on the computer until they arrived home around noon. I headed off for my ride around 12:30 and rode on the course from our place and then climbed up the descend from Chickamauga to the top and then turned around. It was nice to spin my legs and to be reminded of the beautiful country scenery that reminds us of where we live/ride in Greenville, SC. 

After the ride I quickly made myself a tempeh sandwich and we drove 2.5 miles to downtown to pick up our packets. Most of our athletes arrived at 2:30pm but we didn't get there until 3pm due to my late start of my ride. Luckily, most of our athletes checked-in together so they all had bib numbers close to one another. Because Alvi, Karel and I checked-in together, we had bib numbers next to one another which meant racking our bikes next to each other. 

Campy got his finisher picture taken, made a quick stop at Publix and then drove back to our Airbnb. 

As with all of our team races, we invited all of our team members over for a pizza party (our treat) from Home Slice Pizza (they have a lot of great options, especially for vegans and vegetarians). We also gave a pre race talk with course tips as well as suggestions for racing the first big race of the year. 

Karel stayed busy on Thursday, Friday and Saturday as several of our athletes has mechanical issues with their bikes that needed Karel's expertise. On Saturday morning, Alvi and I went out for our pre workout spin - we started at our place and rode toward downtown and then rode the course starting from the transition area to the town of St. Elmo. We then turned around and headed back to our place. It was a nice 45 minute spin to wake up the legs. I followed it up with a quick 8 min run around the block. I pushed the run just a little bit to see how my legs felt and it felt pretty good. I didn't feel like my recent performance at Ironman St. George two weeks ago was still in my legs but then again, I hadn't done anything longer than 3.5 hours over the past two weeks. 

My mom and her partner Alan arrived on Friday afternoon and they went for a bike ride on Saturday. Alvi drove his car and Karel and I rode with my mom and Alan. They joined us as we checked in our bikes on Saturday around 1:30pm. We oriented ourselves with the swim in/bike out/bike in/run out and then showed my mom the start of the run course and the best places for spectating. On a piece of paper, I wrote down Karel and my predicted swim/bike/run times (a range of 5-10 minutes) as well as the best places to stand to see us and cheer. 

Unfortunately, Alvi's car had an electrical issue when we were about to leave so we waited with Alvi as he tried to find a shop that was open on the weekend. After 30 minutes of waiting, Karel drove me, my mom and Alan back to our Airbnb and Karel went back to get Alvi once the tow truck was on the way (thankfully Alvi's car was fixed on Monday around 11am). 

I packed up my gear, prepared my bottles for bike and run and ate frequently throughout the rest of the day. I had french toast and eggs for breakfast, No chicken Noodle Soup (Amy's Organic), a bagel, animal crackers, pretzels, sweet potato, veggie burger, cheese and yogurt. 

I watched a cute movie on Netflix (Senior Year) on my Ipad in bed while Karel watched the Giro on his computer. Around 7pm I walked Campy and took him next door to my mom's Airbnb so that she could take care of him through the night and then on race day. Unfortunately, it stormed throughout the night and Campy woke up howling so my mom didn't get the best night of sleep. 

RACE DAY
The weather was predicted to have rain and storms on Sunday (race day). I checked the radar and it looked like we would get rain throughout the day but it looked like the storms would hold off until the afternoon. We received word around 4am that it was wetsuit legal (73 degrees) - which I kinda prepared for. I had a yogurt and bagel w/ PB, syrup and banana around 4am and then around 4:30am, I went for a quick jog around the block to get my system going. Surprisingly, I woke up excited to race without any nerves. I also slept really well which was unusual the night before a race. I felt alert and energized. 

We left the Airbnb around 5am, parked by the wooden bridge (plenty of street parking) and then walked to the transition area. It drizzled a bit during our drive downtown but then it stopped. 

Karel pumped up our tires with his cordless air compressor and then I put my nutrition on my bike and laid out my transition area. Before the swim, I realized I forgot to put out my cooling towel but I figured it would rain so I would be ok. Compared to the Ironman, it felt like I didn't have much stuff in my transition area but then again, I was "only" racing for less than 5 hours (and not almost 11 hours). 

We had decided earlier on race week that we would walk to the race start (we encouraged our athletes to do the same) which was a great way to keep the body moving (I get sleepy on race buses) and to remind myself of the run course. It was a quick 25 minute 1.4 mile walk and we ended up arriving right at the front of the swim staging area. We arrived around 6:25am so I was feeling a bit rushed to put on my wetsuit (it was already feeling warm and humid out). After putting on my wetsuit, rubbing lube around my neck/armpits to prevent chaffing and applying Amp Human on my arms/shoulders/legs, I dropped off my morning clothes bag and then found myself being pushed toward the front as the swim volunteer started encouraging everyone to start lining up for the swim. I didn't get a chance to give Karel good luck wishes so I was a bit sad that I wouldn't see him again until the end of the race (or on the race course). I later learned that Karel was still putting on his wetsuit when people starting lining up and that is why he didn't enter the water until 25 minutes after I did (I was near the front). 

While waiting in line, I sipped on Skratch in a throw away plastic bottle and poured water down my wetsuit to prevent the neck area from sucking on my chest (and to cool me down). My friend Leah (who I had never met in person before) lined up right behind me so it was nice to chat with her for a few minutes before the start. 

1.4 mile swim
Because of the current of the river and the location of the swim start, this race is .2 mile longer than the typical half IM swim. The current wasn't running fast but it was enough to give us a little push down the river. As I made my way on the dock after the 7am Age Group start (professionals went off at 6:50 and 6:55am) I waited a few seconds before going into the water as I wanted to let the swimmers ahead of me get going so I would have some space to jump in and start swimming. Because of the layout of this course, it's not a direct line to the swim exit (point to point). Instead, the buoys are placed more like a curve. Instead of only sighting on the next upcoming buoy, I would sight on the following buoy to ensure that I was taking the most straightforward line possible. I never found it to be cluttered with athletes in the water but I did have to adjust my stroke a few times to swim around slower swimmers. Nearing the end of the swim, the water got really choppy so I adjusted my stroke to ensure I was still catching water. As I made my way around the only turn buoy to the stairs, it became very congested with athletes so it took a few extra seconds for me to get out of the water. Although Karel started way behind me, he had a great swim and felt really good in the water. He feels like his wetsuit has helped him reset his body position and catch and he is now (kinda) enjoying swimming again. As for myself, I love swimming and it's a sport where I feel the safest with my body and mind. 

T1
Once I got off the stairs, I ran to the long steep ramp to take us up to the road by the transition area. The ramp was a little slippery so I had my hand close to the railing just in case. I spotted my mom cheering which was a nice surprise. The transition from swim to bike was a long one (there were over 3500 athletes racing!) but eventually I got to my bike. Alvi was finishing his transition as I was starting. I quickly took my wetsuit off, put on my helmet, socks and shoes and ran out of the transition area. I wore calf sleeves and socks for this race so that I could have a quicker transition time. Plus, in a full, compression socks are more comfortable than calf sleeves and socks. Luckily at that time, there weren't many athletes to navigate through as I ran my bike to the mount line. There were athletes mounting right on the mount line so I ran a bit ahead of them and close to the barricades so that I would have space to get on my bike. 

56 mile bike
I was really excited for this bike ride. Because I had to be smart and pace myself at Ironman St. George, I was looking forward to the opportunity to push and take some risks on this bike course. My legs didn't feel good running from the swim to the transition area but after a few miles on the bike, my riding legs came around. There was headwind and crosswind on the way out to Andrews ("bottom" part of the course) so I knew this section would require a bit more effort. I was very careful for the first few miles due to the railroad tracks and being mindful of other athletes on the course. Once I crossed into George after St. Elmo, that is where I started to "race" my race. Around this time there were only a few athletes (males) ahead of me and I never saw any groups. I found myself behind one guy (draft legal) and it just felt a bit too easy. I needed to pass him but I wasn't sure when to do it. In the near distance, I saw 3 guys riding and once I committed, I pushed hard, passed the guy in front of me and burned a few matches riding really hard to get to that next group of guys. It was fun playing cat and mouse with some of the guys and this made the miles pass by really quickly. I ended up passing a girl that I know from online Jenna and I said "Are you Jenna?" She responded yes and I told her I was Marni. We ended up riding the rest of the bike close to one another - she was riding really strong. It was just under 26 miles to get to the Andrew's hill and it took me 1:08 (22.4mph). I didn't focus on my power but instead, just went by feel knowing that the way out would require a bit more work than on the way back. The Andrews climb felt good as I got out of the saddle and then I enjoyed the fun descend afterwards. I felt better with steady state efforts in Chatt compared to St. George but I could feel myself riding away from others on the uphills and trying to hang on on the flatter segments. I just love this course as it goes by so fast and it's so much fun.  I never saw Karel and I was expecting him to pass me. Karel was really happy with his bike as he didn't have any back pain and he was able to enjoy the ride. 

For nutrition, I only used Skratch SuperFuel Raspberry and filled up my hydration system with 1.5 bottles (650 calories worth and 1.2 liters water) and had 1 bottle between my aero bars to refill my hydration system (400 calories and 26 ounces). I ended up consuming everything (~1050 calories and 66 ounces) plus a few sips of water from the aid stations (and used water to cool down my body). 

It wasn't too hot out because it was cloudy but it started to feel a bit warm nearing the back half of the ride. I ended up passing Alvi and we rode close to each other for several miles and then he rode away from me. Once I got to the "climb" in Chickamauga, it didn't feel like a climb as I felt myself flying up it. I really enjoyed the descend and pushed the stretch back to St. Elmo. For the next 30 miles, I averaged 23.6 mph and it took me 1:17. I had one of my fastest bike times for a half (just a little bit slower than last year) and I felt really good. After the Andrews climb, my legs really opened up and I felt like I had new fresh legs. 

For Karel's nutrition, he had C90 in his hydration system (2 bottles worth = 720 calories and 50 ounces) and between his aero bars, he had a bottle with 2 scoops C30 (240 calories and 26 ounces) for a total of 960 calories and 76 ounces). 

Going back into town, I was super careful as I didn't want to make a mistake and crash. I probably eased up a bit too much - oh well. I removed my feet from my shoes and dismounted my bike just before the line. 

It felt nice to feel my feet on the ground. I ran my bike to my rack and quickly put on my running shoes and hydration belt. I put my flasks in my belt and ran off with my hat and visor. I decided to wear my watch under my wetsuit on my wrist so that I had it on for the entire race and I didn't have to fumble with it during the run. I knew I needed to have quick transitions at this race as every second/minute counted with the tough competition. 

13.1 mile run
I found my running legs pretty quickly after the bike. I've always ran well in Chattanooga so I reminded myself of that when I started the run. I was the 2nd amateur on the run course (Jenna was just ahead of me) but I saw my friend Meg Fillnow entering the transition area as I started running so I knew it was only a matter of time before I would begin to get passed by the faster runners. I try to use my strengths (swim/bike) to the best of my abilities and just trust myself to do a good job of not slowing down on the run. As I made my way up the hill, I spotted my mom and Campy. I also had a cheer from someone who said that they said hi to Campy and that made me smile. I love this spectator friendly course as well as how the course is broken down - there are so many little segments to check off. The miles went by really fast and I felt really good. Anytime my watch beeped at the mile, I looked down and I was so surprised (in a good way) with how fast I was running. I questioned if I would be able to keep up the pace but then pushed that thought to the side and just focused on one mile at a time. I was passed by a few girls on the run but I was happy with how I was feeling and how I was running. I was just running my own race. Before the second loop, I saw my mom on the wooden bridge with Campy and that made me happy. I still hadn't seen Karel so part of me was worried that something happened but I figured my mom would have told me if anything happened to Karel. The second loop got a bit more crowded with athletes starting their first loop so the aid stations got a bit more crowded. I was using water to cool myself and grabbing ice at every aid station to pour down my sports bra and then I'd grab the ice and hold in my hands. I never felt hot during the run and I didn't need any walk/reset breaks. I was shocked how good I felt running! 

I caught up to Alvi and we ran together for a little bit up the hill and then I was passed by my friend Jackie (the overall female professional winner) on the bridge. I gave her a cheer. I spotted Karel twice on the course and then he finally passed me on the bridge with less than a few miles to go. I started to get a bit tired around mile 11 and Karel told me to dig deep and stay committed. Even though I was passed by several girls, everyone was super supportive. We were all cheering each other on and telling one another how strong each other looked. The vibe was really encouraging and I know that brought out the best in one another. I'm pretty sure I was smiling the entire run - I was having a lot of fun and the miles went by so quickly. 

The wooden bridge was hard the 2nd time around and my legs were starting to feel really tired but I was still running happy. 

Karel's nutrition was 1 flask of C30 and then he had a packet of Green Match Skratch that he used to refill his flask in the 2nd half of the run. He used water from the aid stations and had a few sips of coke. 

For my nutrition, I had 2 flasks, each with 1 scoop C30. I finished both throughout the run and used water at the aid stations. 

I looked at my watch when I made my way to the finish line before starting the run down the hill and I knew it would be close to break 1:40. I pushed as hard as I could be ended up 2 seconds short. I was getting updates from our friend Thomas about my placement so last I heard I was in 2nd place and I ended up 2nd in my age group and 5th overall female amateur. Karel started the run 7 minutes down from first place in his age group and thanks to Thomas giving Karel some updates, Karel ended up running him down to win the 45-49 age group with one of his fastest half ironman run times in several years. 

It was great to see Karel there and I was joined by my mom, Alan and Campy at the finish line. We waited for the rest of our athletes to finish and we enjoyed hearing about their day. 

We rode our bikes back to our Airbnb to spin out the stiffness from the race and then rode back to the awards around 4pm. We weren't too sore after the race but felt the soreness the next morning (it was a rough night of sleep). Although we got our awards, the ceremony was cancelled just after the 45-49 age group due to an approaching storm. We rushed back to our car and headed back to our Airbnb. We enjoyed burgers and fries (veggie burger for me) from Slicks with Kathleen and Don and our friends Ashley and Zach (who we hadn't seen in a few months). 

Karel and I had so much fun racing and we are thankful that our bodies were able to stay healthy and strong during this race, just two weeks after Ironman St. George. And we are excited to do it all again next weekend in Blue Ridge for the 70.3! 

Marni - 4:41.48, 2nd AG (40-44), 5th female amateur
Swim: 27:55 (2nd AG)
T1: 3:38
Bike: 2:27.51 (2nd AG)
T2:2:24
Run: 1:40 (5th AG)

Karel - 4:23.55, 1st AG (45-49)
Swim: 28:00 (5th AG)
T1: 3:36
Bike: 2:24.28 (7th AG)
T2: 2:55
Run: 1:24.59 (1st AG)

Racing is a lot like a project - a bunch of tiny projects that you are familiar with but requires an open mind and no assumptions. And each tiny project within the project requires a tool. The more experience you gain in training and on race day, the more tools you collect to use for the race day project. Sometimes you will pick the wrong tool and sometimes you don't have the tool you want and you will need to improvise. Many times you have to change tools quickly. But that's racing - constantly figuring out what is the best tool for the job. Continue to add 'tools' to your race day bag. There's never a bad race, only lessons learned and tools collected. 

 

IM 70.3 Blue Ridge Race Recap

 

Saturday - one day out
The pre-race routine was a bit different than normal at this race. After a restless night of sleep, I woke up feeling super tired. I was hoping that my morning ride would wake me up but all I wanted to do was go back to sleep. I pre-rode the run course twice (which was marked with arrows on the ground) and included a few pickups on the course where it felt safe to do so (it's on the Greenway so there were other bikers and runners/walkers to navigate through). As I was riding, I mentally put myself into certain scenarios and made mental notes of what sections would feel tough and where I would find myself feeling strong. The run course was not flat but instead, gentle inclines spread out throughout the two loop, out and back, out and back course.

I received this in my packet when I checked in.

After I returned back to our Airbnb, I told Karel that I felt so tired and my legs felt super heavy. Karel suggested that I not run but I wanted to do a short run just to remind myself that even with tired legs, I can still keep good form and run well. After my ~75 min spin, I ran for all of six minutes just to shake them out. I came back feeling tired but also excited to race. I had trust in my body and I knew it would know what to do once I started the race. 

View on the run course. 

After I ate my breakfast of a cinnamon raisin bagel w/ peanut butter and banana along with two hardboiled eggs, I finished packing my gear bags and headed down to the race venue a little before 10am. My scheduled check-in time was 10-11am and unlike past races, this race required us to check-in our bike when we checked in for the race. Karel dropped me off and I made my way through the check-in line and then selected my run drop off ticket time (I choose to drop everything off at that time) and then I picked up my bus ticket. I asked to be on the 4:45am bus and was able to receive a ticket for that time. After I got all my stuff, I walked to the car where Karel parked and I put the bike stickers on my bike and put my bib number on my hydration belt. I had my two flasks for the run filled only with powder as I didn't want to fill them w/ water and powder on Saturday and sit out in the 90-degree heat for 24 hours. Karel and Campy walked with me as I checked in my run gear bag (no access to our run bag on race morning) and then dropped off my bike to be loaded on to a truck to transport to T1. I was a bit nervous about having someone else transport my bike but after seeing how they were safely racking the bike on a rope and wrapping each individual bike with moving blankets, I felt much better about the situation. I deflated my tires a bit before as the bike would be sitting out in the hot sun for the entire day. 

In my run bag I had: my Roka sunglasses, a cooling towel (pre-wet and stored inside a baggy), two flasks w/ Skratch Orange powder (1 scoop each), my hydration belt (Naked), New Balance running shoes and my visor. I had all of the loose items in a throw away plastic bag so that I could quickly pick everything up at once and put things on as I was running to save time. The only things I planned to put on at my transition before the run was my shoes and my hydration belt.

After dropping everything off, I was so tired and just wanted to sleep. Karel encouraged me to take a short nap as he reminded me that I probably wouldn't sleep well anyways the night before the race. I was hesitant to nap as I am not much of a napper but it felt really good to lay in bed for about 2 hours and lightly sleep for about 45 minutes. We watched some of Unbound Gravel in the afternoon and I spent a little time on mobility and foam rolling throughout the afternoon. As for the rest of my meals, I had a bag of basmati rice (microwave kind) combined with a can of Amy's no chicken chicken noodle soup. I did the same thing before Chatty and it worked really well. I haven't been having any vegetables in 24 hours before my races and I just stick with easy to digest foods. I ate all of the rice/soup in the afternoon (I hate some at 2pm and then the rest at 4pm) and snacked on pretzels, granola and blueberries throughout the day. I laid down for bed around 7pm and feel asleep around 8pm. I slept pretty good until around 1pm and then I was lightly sleeping until my alarm went off at 3:30am. 

Race Day
After I woke up, I took my time getting out of bed and made myself a cup of coffee (I do Nescafe Gold instant coffee) and a Cinnamon Raisin Bagel w/ peanut butter, strawberry jelly and a banana. I had no problem getting down my pre-race meal. I also had a glass of water. After I ate my food and did some mobility and foam rolling, I went for a short jog around the block to get my digestive system going. I ran into our neighbor across the hall and he needed a ride to the venue so we happily offered to take him. Oddly enough - his bib number was 705 and mine was 703! How crazy. Around 4:10am we left for the race venue at Rivers Edge Sports Complex. Karel drove us (Campy came along for the ride) and arrived just before 4:20am. I was able to get on a bus just before 4:30am and ended up sitting next to our athlete Greg. I brought with my two bags - my morning clothes bag with my swim stuff (I brought my swim skin just in case as it was right on the verge but ended up being wetsuit legal at 76.0) and my bike bag w/ my helmet, socks and cycling shoes, along with my bike nutrition and bike computer. 
After a 40 minute ride to the lake (which included a 20 minute wait at a church parking lot to let other buses through due to the small and tight roads at Carvins Cove Resevior, we arrived right around 5:30am. During the 20 minute wait, I decided to make good use of my time by putting on my AMP cream on my legs and arms/shoulders, sunscreen and body glide. 

It was nice to finally get off the bus, take off my mask (required on the bus) and check out the lake and transition area for the first time (we were the first people to ever be allowed to swim at the cove). I made my way to my bike and my first priority was to check my bike to make sure it was safe to ride. I checked the tires, brakes, electronic shifting and gears. Afterward I found a pump and pumped up my tires. I accidentally bent my valve and got a little worried so I called Karel and he reassured me that I would be ok. After I set up my transition area and my sport nutrition (INFINIT in the hydration frame "bottle" and Carbo-Hydration from NBS in the BTA (between the aerobars) bottle, I then did a walk through of the transition area so that I knew what row my bike was in and how I would run to my bike after getting out of the water and then where I would exit the transition area. The transition area was pretty packed and tight so after I visualized my strategy from swim to bike and took note of the row that I was in for my bike (as well as any visual landmarks to help me quickly identify my bike) I made my way toward the port-o-potties and found several of our athletes doing some dynamic warmups by the swim start area. It was so great to be around so many of our athletes (we had 18 athletes racing) as I just love our team and all the positive energy they radiate. 

After doing a warm-up jog and going to the bathroom, I checked my bike once more and then dropped off my clothes bag and put on my wetsuit and cap and grabbed my goggles and throw away sport drink bottle of Skratch (strawberry lemonade). I took 5 Gu aminos and had 2 Ginger Cliff chews around 6:10am, which was about the time we started lining up for the swim start of 6:30am. I found Kaley and Lisa, two great Trimarni swimmers and we chatted and laughed for the next 20 minutes, which was great energy to start the race. We positioned ourselves in the back of the 28-30 minute swim group. After the national anthem, the gun went off and it was time to start the race. 

1.2 mile swim - 28.17, 3rd fastest female swim, 1st fastest age group (35-39)

I anticipated that the water would be warm at 76 degrees and with a wetsuit (non wetsuit legal is 76.1) but after jumping off the dock into the clean water of the reservoir, it was refreshing to finally be in the water. The course layout made it really easy to find a good rhythm as we swam out to the first turn buoy and then followed yellow buoys (I think that was the color) for the first half of the swim and then it switched to orange buoys for the 2nd half of the swim. I just focused on one buoy at a time. The water was clean, fresh and not choppy which made for a pleasant and fast swim. I was passing a lot of swimmers and after making my way to the next red turn buoy, I couldn't believe how fast this swim was going and how amazing the water felt - it was so clean! And the mountains around us were so beautiful. I was swimming super happy and didn't want it to end. As I made my way around the 2nd turn buoy, the water started to get a little choppy so I just changed up my rhythm and found myself passing more people. As I made my way to the swim exit, I felt like I had a good swim but had no idea until the end of the race how fast I swam. This may have been my fastest ever 70.3 swim! I don't wear a watch when I swim in a triathlon race so I had no idea of my time until Karel told me after I crossed the finish line. 

T1 - 3:13
I removed my cap and my goggles and removed my wetsuit to my waist. As I took off the sleeves, I let go of my cap and goggles so that they would stay in the arm of the wetsuit (one less thing to carry). I made my way through the tight transition area and started my bike computer, put on my socks and cycling shoes (I wore my compression socks under my wetsuit) and put on my helmet (visor up so that it wouldn't fog). I grabbed my extra "emergency" nutrition (Skratch krispy bar, Ginger Cliff chews and a gel) and put my swim stuff in my Blue gear bag so that it could be shuttled back to the finish area. I made my way out of the transition area. I was expected to mount the bike right after crossing the bike out arch but we had to mount our bikes at the top of a hill...which made for a very long run with cycling shoes on out of the transition area. But since we had a lot of climbing to do to get out of the transition area, I didn't stress about it and just made my way as quick as I could to the mount line, moved my way to the far right and out of the way of other riders and got on my bike, clipped in and off I went. 

56-mile point-to-point bike, 20.46 mph average, ~3300 feet elevation gain (it ended up being 55.2 miles), 3rd fastest female bike, 1st fastest age group.

Picture credit

The first 2.5 miles of the course are punchy and technical. The road condition was pretty good so I just stayed mostly on my base bars as to not take any risks in this beginning section. I was passing several cyclists and wanted to safely make my way onto the main road - Lee Hwy. Having driven the course (and riding the 28-miles on the Blue Ridge) on Thursday was really helpful as I knew what to expect in each part of the course. The next 21 miles were on gentle rollers that allowed us to ride pretty fast, mostly in the aerobars. After passing several athletes in the first few miles of this section, I found myself pretty alone with just a few guys in front of me (or passing me). I was able to settle into a good rhythm and my legs felt pretty good. I had good energy and I was really looking forward to the climb. I took in 2 Clif Ginger chews around 15 minutes before the climb (around mile 19 of the bike). As we made our way NorthEast to Buchanan, we rode on well-paved roads surrounded by fields and beautiful mountain views. The sections of the road that had two lanes were coned off for us. The police and race staff did an exceptional job marking the course and keeping us safe. And it was just a treat to know that the entire Blue Ridge was closed for us (no cars). I didn't focus much on my computer but I was averaging 23.4 mph for the first 23 miles (59 minutes). After making the turn to head to the Blue Ridge, we started the climb and approached the "conquer the Claw" inflatable arch.

For the next 4.76 miles and 30 minutes (averaging 9.25 miles), I switched my computer over from my metric screen showing lap time, speed, cadence, lap normalized power and 3 sec power to my navigation screen. Since I had the map loaded in my Garmin from Thursday's ride, I found it beneficial to have it on as I was riding on the Blue Ridge so that I always knew exactly where I was on the course and how many more miles I had left in each part of the climb. This helped me with pacing and also helped me execute the climb to the best of my ability. After the first 23 miles, I did not have any metrics on my screen for the remainder of the ride and just entirely rode by feel and used my navigation on my computer to help me with my pacing. I stayed up on my liquid nutrition and took in another two chews before the long descend (around mile 34 in the bike). There was nice cloud cover which kept me feeling comfortable. Although I remained the female leader on the course until we finished the Blue Ridge, on the tracker I was "virtually" passed somewhere after 27 miles. Kathryn Buss is a local professional cyclist and triathlete and completely crushed the bike course. When she passed me with only 6 miles to go, she flew by me. She told me "great riding"  but I didn't even have time to say anything to her. Part of me was a little crushed that she was flying by me but I also kinda liked not being the leader and instead being the chaser. I felt this to be a little less stressful starting the run and not having to worry about who was behind me but instead focusing on who was in front of me. 
I passed several guys on the course and many of them gave me a cheer and were super nice. Also the spectators and volunteers were incredible. I grabbed a bottle of water on the 2nd aid station to sip and cool myself but the aid stations were a bit dicey and dangerous with bottles falling everywhere so I didn't grab one at the last aid station. I ended up finishing 400 calories of INIFNIT in 1.2 liters of water and then another 26 ounce bottle of NBS Carbohydration with 200 calories. In total I consumed 600 calories of liquid nutrition and about 120 calories worth of Cliff Chews (Ginger). So ~720 calories for the 2:42 hr ride. The views on the Blue Ridge were stunning and although I was in race mode, I made sure to enjoy the moment and find gratitude in this experience. The last few miles of the Blue Ridge were a little punchy as the rollers didn't have good rhythm to them so it was a bit more of climbing than descending but once we turned on to the main road again from the BR parkway, it was a fast and fun, semi technical 6 miles into town. We rode through the downtown of Roanoke and it was great to have so many cheers throughout the course. 

T2 - 2:16
After dismounting my bike, one of my cycling shoes fell off the pedal as it hit the ground. I didn't realize it until a volunteer ran up to me with my shoe. It was a long run on the grass field to my spot on the rack with my run bag. As I was making my way to my rack, I saw the leading girl run out of the transition. At this point I was virtually 2:39 behind her (although it was only about 90 seconds in the moment due to the rolling start). I removed my jersey and put all my bike stuff in my bag and put on my running shoes and hydration belt and grabbed my bag with all my stuff and ran out of the transition area. I made my way to the bottle fill table and filled up my flasks with water (a volunteer helped me) from cups and then made my way through the run course on the grass (which I liked the soft surface) as I put on my visor, sunglasses and cooling towel. 

13.1 mile run (it ended up being 13.2 miles), 1:43:50 (Garmin had 1:42.49, 7:48 min/mile - just a few seconds slower per min/mile than Chatty two weeks ago). 5th fastest AG, 9th fastest overall female. 

As I started the run, I expected to see Karel to give me an update but no Karel. I was a little worried but later learned that Campy needed to smell every bush and it's hard to speed walk with our 13.5 year old pup. The first mile out to the aid station was ok but I didn't feel the best. I just didn't feel like I had good rhythm so I made a quick stop after the aid station to reset my form and stretch out for a few seconds. I had the 2nd biker in front of me which was nice for added cheers as I was the 2nd female on the course. I knew I had some strong and fast female athletes behind me but I used the first loop to just find a good rhythm. I sipped on my flasks about every mile and as needed if I needed a pick-me up. No GI issues. It was getting hot and there was no ice on the course for the first few miles, just water in cups. 
As I made my way back to the spectator field street, I got a little pick me up. I saw Karel and he told me I was sitting steady in 2nd and 3rd place was over 7 minutes behind me. As I made my way to the far end of the course, I started to feel a little better but had to throw in another reset stretch at the far loop of the course. After making my way on the wooden bridge and finally getting some ice in my sports bra (makes for a great ice holder) and then holding on to it as I ran, I started to finally feel better. Around mile 4 I was almost 4.5 minutes down from first so my focus was just on maintaining 2nd place. As more athletes got on the course, I felt my energy pick up. I found my form and was really soaking in all of the cheers. And anytime I saw one of our athletes, I felt an instant boost. Although I wasn't making much gain on 1st place, 3rd and 4th place were running really fast and were gaining time on me. Karel was really encouraging and every time I saw him, he knew just what to tell me. I was sad that he had to defer his entry due to his broken hand so I felt like I had to run for him - just like I did at Chatty 70.3 two weeks ago. Although it was getting really hot, I do well running in the heat and historically, I get stronger as the run goes on. After checking off the last short out and back section, I only had about 5 miles left. I didn't feel the best between miles 8-10 so I just focused on my form and managing my effort in the heat. I never felt overheated but I also was doing all that I could to prevent a massive slowdown. Still at 7.4 miles, I was 4 minutes behind the 2nd place girl. At mile 10, the gap had closed to just under 2 minutes. I was passing several guys and they were telling me that "she's just ahead, you can catch her." I didn't want to take too many risks as I still had three more miles to go but as I got to the wooden bridge again before the exposed hot part of the course (with an awesome aid station filling me with great energy) I could see first place in my sights. At this point I didn't think that I would get first even if I passed her as I didn't think I had gained enough time on her with her lead leaving T2. But as a competitor, I wasn't going to let up and I thought it would be really cool to still cross as first female finisher and hold the tape at the finish line (which was my goal going into the race). 
At the aid station I did a quick reset break as I knew I would have to give everything I had in those final miles. I took a quick sip of coke and I was on a mission. Just after the aid station at mile 11, I pass the leading girl and I was now in first place. Still not knowing if I was the virtual leader, it felt pretty incredible to be leading the race as the cheers from the athletes on the course and the spectators were giving me so much energy. I continued to take sips from my flasks to keep my blood sugar up as my brain was working overtime to continue to work with my muscles to keep me moving forward. I was doing everything I could to stay strong and I was soaking in the moment behind the first female biker in front of me. I was surprised to see Karel w/ around 1/2 mile to go as I expected him to be at the finish. When I saw him he told me "You have to give everything you have - no letting up. It's going to be really close!!" I assumed he was talking about the girls behind me as I didn't think I had ran fast enough to finish far enough behind the girl that I passed. I just assumed Karel was making sure that I stayed 2nd. As I sprinted my way up and over a short bridge and on to the grass, I made my way to the finish line and I was greeted with the tape as the first female finisher of this inaugural event. 

As I held up the tape, I was engulfed with a lot of photographers and media which was a bit overwhelming as I was so exhausted. I just fell to the ground and tried to come back to life from such a tough battle. Even the race announcer Dave was shocked that I had overtaken the leader in the closing miles. When 2nd place crossed the line, she also had the tape in front of her and she was a bit confused. I told her that there was a good chance that she was the winner of the race and she was shocked. When we finally got the news that I was 2nd overall female by only 2 seconds (and 3rd and 4th were just 75 seconds behind me), I was a little bummed but I was extremely grateful for the race I put together, especially two weeks after a breakthrough race at IM 70.3 Chattanooga. It was a battle to the finish line and I loved every minute of it. 

Picture source

Finishing time: 5:00.14 (winners time 5:00.12). 
1st Age group (35-39) (out of 50)
2nd Place female (out of 397)
41st overall (out of 1379)

I did a few interviews with the media that was there and then got myself a coke and water before walking to the run course to meet up with Karel. During this long walk to the other side of the river, I had time to collect my thoughts and to find the positives from this race experience. I could look at it that I was only two seconds away from the overall female win but I chose to see it as I closed the gap down to 2 seconds and held off 3rd and 4th place. I didn't feel broken after the race so that was a good reminder that my body is healthy and strong and I did a good job fueling and hydrating during the race.

After cheering for our athletes for the next hour, we made our way to the finish line area, chatted with our athletes that had finished, picked up my bike and bags and then went back to our Airbnb around 2pm. Although I turned down my IM 70.3 World Championship slot at IM 70.3 Florida in April and at IM 70.3 Chattanooga, I decided to accept my slot and give it a go at my 3rd IM 70.3 World Championship (although I have a DNS for the first two as I was injured for the first one in Clearwater after competing in my first Ironman World Championship with hip issues and then I fainted on race day morning for IM 70.3 Worlds in Chatty). I'm hopeful that this time around I will be able to start....and finish. 

Video clip post race (~1:25 min)

Thank you for the cheers and kind words on and off the course, via email, text message and on social media. I appreciate them all and I hope that I can continue to inspire and motivate you to do incredible things with your amazing body. I loved the course so much that I will be back again in 2022! 

And congrats to all those who raced!

Also, a huge thank you to Karel. He was in a lot of pain before and during the race and pushed it aside to support me and our athletes. This has not been an easy or smooth recovery from breaking his hand two weeks ago while mountain biking and he is constantly in a lot of nerve and bone pain. Although it's getting better day by day, the recovery has been slow. Thank you Karel for your constant support and love. You'll be back soon and hungry to race! And thank you Campy for your unconditional love and constant cuteness. You are almost 14 and we are so lucky that we can still make so many memories with you.

IM 70.3 Blue Ridge - quick recap

When I first heard about the inaugural Ironman 70.3 Blue Ridge in 2020, I was intrigued by the possibility that an Ironman branded half ironman would include a challenging bike course. When the bike course details described an "epic five-mile climb on Route 43 to the Blue Ridge Parkway entrance" and that "Athletes will experience breathtaking views of the valley, as they ride and descend 21-miles of completely closed roads" I never stopped thinking about this race. I love challenging race courses as the accomplishment comes in the journey to the finish line. My most memorable half Ironman races have been on really hard courses (IM 70.3 St. Croix and IM 70.3 Branson quickly come to mind).

For the past few months, Ironman 70.3 Blue Ridge has remained my focus. Although my training has been a bit unconventional this year, I felt that I could do really well on the course as it suited my strengths of being a hilly and hot course. I didn't need to be fast, just healthy (injury-free), strong, smart and steady. With this race as a priority (my third half in 8 weeks), my focus at Ironman 70.3 Chattanooga was to participate in the race with our athletes, get a little better at suffering (at IM 70.3 Florida I was not willing or ready to suffer), but not destroy myself so that I could race well in another 70.3 just 14 days later. With Karel back at home with a recently broken wrist, I shocked myself in Chatty by placing 3rd overall female (missing 2nd by 14 seconds) and I contribute that magical performance to having no expectations, feeling no pressure and detaching myself from the outcome. Fast forward two weeks later and I was able to race at my best and my best allowed me to fight all the way to the end for the overall female win. Although I was two seconds "too slow" and ended up 2nd overall female, I'm extremely satisfied and proud of my performance. 

After fifteen consecutive years of endurance triathlon racing, completing 16 Ironman distance triathlons (#17 is in six weeks at IM Lake Placid), 5 Ironman World Championship events and well over 25 half Ironman distance triathlons, I've adopted a new mental approach to training and racing. 

I am not attached to results. Whether it's in a training session or in a race, being non-attached simply means staying present and giving my best, without attachment to the end result. I'm not attached to metrics, paces, watts or miles. Detaching from the outcome doesn't mean that I don't care about the results or that I don't have goals. But knowing that I can't control the outcome (or who my competition is on race day), I can only control my preparation. When it comes to my effort - or giving my best on the day - I have trust my body and mind. I love the experience of using my body and mind and when I cross the finish line, I accept the end result knowing that I did everything I could to deliver my best - and that makes me feel successful. 

Training and racing with this lightness has kept me enjoying the journey. At this point in my triathlon hobby, I could easily be burned out, injured or suffering with a health issue from 15 years of endurance training. I'm incredibly grateful for my body and for what it continues to do for me (and allows me to do). 

Winning, beating, setting, qualification.....for so much of my triathlon journey, my justification for racing revolved around a specific outcome at the finish line. It wasn't that I wasn't enjoying the journey. I thrive off setting big goals and I never let a result define my self worth but I never want triathlon training to feel like a means to an end. I don't want my goals to define or to control me. Although it feels good to win, beat the competition, set a PR or qualify for a World Championship event, detaching myself from an outcome has allowed me to hone in on the present moment, enjoy the journey of fitness development, keep training fun and playful and stay consistent with training while reducing the risk for injury or health issues.

I would like to send a huge thank you to the Ironman staff, Roanoke (and surrounding) police and medical personnel, volunteers and the Roanoke community for putting on a safe, beautiful, supportive and scenic event. My idea of the "perfect" race course is a clean lake swim surrounded by mountains (check- Blue Ridge had it!), a scenic and challenging bike course (check - and 25-miles car-free on the Blue Ridge was an added bonus!) followed by a two-loop, spectator friendly run (check, check - with incredible volunteers!). 

Because the performance is not defined by the end result but by what happened from start to finish line, I'm excited to share my detailed race report (coming soon) of how I was the female across the line but ended up 2nd (by two seconds) but could have been 4th (within a minute) after 70.3 miles of racing. 

Race Results

IM 70.3 Florida - race recap

 

1.2 mile swim
Marni: 31.57
Karel: 32.48

After entering the warm water of Lake Eva, I slowly settled into my swim stroke. Still a bit shaken from the morning fainting incident, I swam with caution and gratitude. Despite not having any outcome goals for this race, I always enjoy building my swim and finishing strong. Although we had to line up according to "self predicted" swim times, I found myself passing a lot of people throughout the first segment of the "M" shaped swim course. I'd consider this course an easy swim but a technical one. The water is fairly calm and murky, but the course layout makes for a lot of turns and need to carefully navigate as you make your way to the inside of the course. We passed through a timing arch in the middle of the swim which was a new experience for me, but neat to see us passing under what felt like an inflatable bridge. Ironman did something similar for IM Florida in 2019 when the race was moved from Panama City Beach to Haines City due to Hurricanes (Karel did that race two weeks after IM Kona).

I felt steady and strong but only had one gear for the day. I didn't feel as if I could pick up my effort in the back half of the swim so instead I just settled into a rhythm that felt good in the moment. My two recent gravel bike crashes also made it difficult to swim train properly for about 3 weeks. Again, I was just super grateful to be swimming in a triathlon race. When I exited the water, I was really looking forward to being on my bike. Although I haven't ridden my tri bike very much this year, I felt like I was going into this race with good cycling fitness. 

T1
Marni: 5:25
Karel: 3:59
The transition was looooong. Whereas normally we would exit the water and just run right into the transition area, we had almost 0.35 miles of barefoot running on the rough road. As I was nearing my transition rack, I took off my cap and goggles, then removed my swim skin and sat down. I opted to wear full compression socks for this race to give me some extra support on the run (hoping it would help with recovery) and to reduce the risk for blisters. With Chattanooga 70.3 approaching in 4 weeks, I didn't want this race to affect upcoming training - and blisters are no fun! I've gotten pretty quick at removing my chip and putting it back on after I put on my socks. Once I put on my socks and cycling shoes, on went the aero helmet. Although I started the swim a little ahead of Karel, I saw him running into the transition area, followed by Joe and Yannick. Karel exited the transition area in front of me so it was the last time I would see Karel until the finish line. I did have a videographer right by me in transition area (along with Andrew Messick, Ironman CEO) as he commented on my custom painted Ventum (bike sponsor of Ironman). This took me a bit off my game as I had a big video camera on me as I was trying to clip into my pedals. ;) Oh the pressure!

56 mile bike
Marni: 2:30.49
Karel: 2:22.38

With a new transition layout, we mounted our bikes on a slight incline just outside of where the Tennis Courts are located in Lake Eva Park (not on the hill on the far side of the park). Once I clipped in, I made my way up the next few hills and through the neighborhood streets before getting out on the loop part of the course. I fumbled with my helmet visor as I tried to get it to magnet on to my helmet. I was getting so frustrated as it felt like minutes were passing until it finally snapped in. I keep the visor on the helmet before taking it down and moving it to cover my eyes as this helps the visor from getting foggy in the transition area. Once I made my way past the school, my legs felt a little tired. It took a bit to remember all the feelings that are felt on race day and how your body can play tricks on you. At first I thought my legs were super tired but I just eased myself into my race rhythm. Before I knew it, I found myself passing several athletes in the first few miles, and made sure to say hello and good job to every female that I passed. It just felt so great to be out racing. 

Having completed this race several times in the past, being familiar with the race course helped a lot. I knew where the windy sections were, the hills and the bumpy road at the end. Knowing what to expect gave me a bit of extra confidence on the bike. I didn't ride according to any metrics but just focused on racing a smart bike leg of the race. While I passed a lot of guys, I also had a few try to sit on my wheel. While the drafting wasn't bad like it was in the past, several athletes were not doing a good job of making legal passes or dropping back after a pass was made. I tried not to let it bother me as I didn't want to waste any of my energy on someone else. It was fun to see some familiar faces out on the bike course. For the entire bike, everything felt normal. No pandemic. Just racing. It was a beautiful feeling. 

Karel had a really good bike. He recently made some changes in his bike position on his Ventum tri bike and he has felt little back discomfort like he has in the past. Karel has some disc and nerve issues (as revealed on a recent MRI) which often cause him pain on the bike and while sitting (oddly enough, not while running). He recently has had trouble sleeping because of tingling issues with his leg (nerve related). But he was really happy with how he felt on the bike and considering that he has not been seriously training on the tri bike this year, he was relieved to have put together a suitable bike for his current fitness and situation. He told me before the race that if his back was hurting him, he was likely going to put a pause on triathlon racing as the pain wasn't worth it. Thankfully - he's still a triathlete :) 

I felt strong throughout the entire bike and never had a low moment. I tried to be strategic with when I passed someone, how I rode the hills, being as aero as possible in the windy sections and downhill (free speed) and keeping up with fuel and hydration (all liquid nutrition. I did bring a package of chews just in case I felt off but I didn't need them). 

As I was getting closer to the transition area, I checked in on my metrics and I was inching close to 2:30. I really wanted to break 2:30 but the neighborhood section at the end kinda slowed me down. Hopefully one of these days I can break 2:30 on the bike. 

T2
Marni: 4:24
Karel: 3:57

After performing a flying dismount (shoes still clipped into the pedals), I made my way into the loooong transition area. My shoes kept hitting the ground and it felt like forever until I finally made my way to my bike rack. I quickly changed into my run gear (shoes, visor, sunglasses, cooling towel, hydration band w/ bib number and flasks) and I was on my way out of the transition area. Although I had a lot to cover to enter the transition area, my rack (as well as Karel's rack) was near the exit of bike out and run out. 

13.1 mile Run
Marni: 1:50.13
Karel: 1:25.22


The new layout of the transition area also changed the start of the run course. It was fun to twist and turn on a walking path before making our way back out on the actual run course. This year was 2 loops (instead of three) with a few new segments on the course. When I started the run, I felt ok - not great. I just eased myself into a good rhythm and took it easy on the first few hills. I did not feel fast and my energy just felt a bit low. I gave myself time as the first 15-20 min of a run off the bike rarely feel good. Once I got to the back part of the loop, I started to feel much more hot. Although my breathing wasn't heavy or labored, it just felt like I couldn't get myself to feel cool. I was happy to see so many amazing volunteers on the course as they were all super helpful and enthusiastic. I looked forward to water and ice at every aid station (and then eventually some coke for a pick-me-up). I was hoping to see Karel but I never saw him. 
Although I could have been disappointed in seeing "slow" running paces, I had to be honest with myself that I didn't do any specific run training that should make me run faster. Plus, with how the morning started off, I was just happy I was on the race course and not on the sidelines. As I made my way to the last few miles of the first loop, I took a walk break just to reset. I was still really warm and just negotiated with myself to keep my form good and to run steady. Nearing the end of the first loop, I started to see a few of my athletes which made me super happy. 
I'll be honest. I did have those "normal" thoughts of quitting, asking myself why in the heck I do this crazy sport and if all this suffering was worth it. There was a lot of negative voices in my head but I kept moving myself forward - with or without those thoughts, I knew I was going to get myself to the finish line and finish what I started. Nearing the last aid station on the first loop (at the top of a short hill), I needed to go to the bathroom. When I took off my one piece tri kit and finished, I felt a bit cooler without the kit on my upper body. The tri kit is amazing but for some reason I just felt hot on the day. I decided to keep the top part of the kit down for the 2nd part of the run and I think it helped a lot. I felt like a new person - tired but somewhat new :) 
Although I was not able to run any faster, I felt like I was getting my energy back. It wasn't until mile 10 that I felt like I was just easing into my race day effort and I could keep going. Again, I didn't train to run fast for this race but I guess my running resilience is in a good place. 

Karel did his usual thing on the run and ran down the competition. It wasn't until the last mile that Karel was within 9 seconds of first place. Karel "virtually" made the pass and never knew that his race was so exciting for those who were tracking. Karel was happy with his run considering the lack of run specificity in his training. He was just happy that he could put together a solid bike/run combo and not just struggle through the bike. 

As I made my way to the finish line, I was so happy to cross another half Ironman distance finishing line. Karel waited for me in the finisher area and then we met up with coach Joe and our friend Steven. Soon after, more Trimarnis started rolling in and it was fun to give some cheers to our athletes. Because of the COVID protocols, it was difficult to head back out on the course to cheer for our athletes so we stayed in the athlete area until more Trimarnis crossed the finish line. Because I didn't dig deep during the race and included a lot of walk breaks at the aid stations on the run (plus a bathroom stop), I didn't have that deep fatigue feeling in my legs - surely I was tired and exhausted but I didn't feel broken. 

After we cleaned up at the house and had some food, we packed up our car and headed back to the race course to get our awards. There was no formal award ceremony but we were able to pick up our awards after 4pm. At this time, they also had registration for those who qualified for the IM 70.3 World Championship in St. George in September. Karel took his slot but I declined my spot. I am looking forward to cheering on Karel and our athletes without the pressure of having to train for a World Championship in the fall. I am really looking forward to my upcoming races - Chatt 70.3, Virginia 70.3 and Ironman Lake Placid. Karel is doing Chatt and Virginia and IM CDA. 

Although my race had it's struggles and obstacles, I am not disappointed. If anything, this race sparked the light for training and racing - something that had been missing in my life for the past year. Karel also felt the same. We both wanted to finish this race with excitement for our upcoming training and I feel we both achieved that outcome after crossing the finish line at Ironman 70.3 Florida. 

We can't wait to do it all again in 3 weeks! 

And congrats to the Trimarni Coaching and Nutrition TriClub for placing 3rd overall at IM 70.3 Florida!!

IM 70.3 Chattanooga - gear and nutrition recap

Marni Race Day Nutrition 

Pre Race Nutrition (race day)

-2 waffles, peanut butter, brown sugar, maple syrup, cinnamon
-Cup of coffee (Nescafe Gold Instant)
-Small glass of water
-Small glass of water w/ 1 scoop Osmo pre-load for women

-In the 90 minutes before the race - 16.9 ounce plastic water bottle filled with 2 scoops NBS Carbo Hydration (100 calories/25g carbs/300mg sodium)
-~15-20 min before race start - 3 Skratch Rasberry chews

Bike: -Front bottle cage - 26 ounce bottle w/ 6 scoops NBS Carbo Hydration Strawberry Lemonade (240 calories/60g carbs/720 mg sodium).
-1.2 Liter (40 ounce) Ventum hydration system - 4 scoops INFINIT custom nutrition (pink lemonade flavor) mixed with water in a bottle, then poured into hydration system (total: 500 calories/122g carbs/1012mg sodium)
-Rear bottle - 26 ounce bottle w/ 2 scoops INFINIT custom nutrition (grape flavored) (250 calories/62g carbs/506mg sodium) - only consumed a few sips, used as back-up fuel/hydration.
-Bag of Skratch chews in bento box (opened in advance) - not consumed, used as back-up fuel.

-Water at aid station 2 and 3 for cooling (and a few sips)

Run: -Naked Running belt (size 3)
-2 x 10 ounce flasks - each with 1 scoop Carborocket Hydration Raspberry Lemonade (108 calories/27g carbs/331 mg sodium per flask)
-Sip of coke at mile 9 (not planned, just on impulse)
-Water at each aid station for cooling/sipping

Karel Race day nutrition

Pre Race Nutrition (race day)

-Quaker overnight oats (mixed in the morning), 2/3rd Rasberries and lemon bar.
-Espresso from Nespresso machine (brought from home)
-Glass of water with 3/4 scoop NBS pre load

-In the 90 minutes before the race - Water bottle filled with 2 scoops NBS Carbo Hydration (100 calories/25g carbs/300mg sodium)
-~15-20 min before race start - -Nutrend Magneslife strong

Bike: -Front bottle cage - 26 ounce bottle w/ 6 scoops NBS Carbo Hydration (240 calories/60g carbs/720 mg sodium).
-1.4 Liter (47 ounce) Ventum hydration system - 12 scoops NBS Carbo Hydration mixed with water in a bottle, then poured into hydration system (total: 480 calories/120g carbs/1440mg sodium)

-SIS Electrolyte Gel - consumed in last 30 minutes of the bike (87 calories/22g carbs/300mg sodium)

Run: 
-2 x 10 ounce flasks (stored in kit pockets) - each with 1 packet Skratch (80 calories/21g carbs/380mg sodium per flask)
-1 Enervit sport gel

-Water as needed for cooling/sipping 

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MARNI GEAR

Swim
-PR lotion (applied before arriving to race venue)
-Castelli San Remo one-piece Trimarni kit

-Lulu sport bra

-R2 Compress Sport Calf Sleeves

-TYR 2.0 Special ops clear goggles

-ROKA Maverick X wetsuit

BIKE

-Ventum One
-Alto cc56 front wheel (tubeless)
-Lightweight autobahn tubeless disc
-Bontrager Velocis Women road shoes
-Giro Air attack helmet with shield
-Socks: Compressport pro racing ultra light
-Garmin Edge 500

RUN

-Nike 4% running shoes
-Garmin 235 watch
-Garmin HR monitor
-Roka custom sunglasses (SL-1 series)

-Trimarni BOCO visor 

-Perfect Fitness Perfect cooling towel

-Naked Running Band (size 3)

KAREL GEAR

Swim
-PR lotion (applied before putting on wetsuit)
-Castelli San Remo one-piece Trimarni kit

-Michael Phelps Xceed goggles

-ROKA Maverick X wetsuit
-Garmin 735 XT

BIKE

-Ventum One w/ custom Kcycle paint job

-51 Speedshop mono bars with FSM extensions
-Shimano Dura Ace Di2 groupset
-Dash Strike Custom Saddle/Post combo
-4iiii powermeter
-Front Alto CT 56
-Rear ALTO CT 311 Disc

-Continental Force 24mm tubular tires
-Giro Aerohead
-LG Tri Air Lite shoes 

-Garmin Edge 820-Scosche Rhythm 24 HR monitor

RUN

-Nike 4% running shoes (1st generation)
-Garmin 735 XT
-Roka custom sunglasses (SL-1 series)

-Trimarni BOCO trucker running hat

-Socks: Compressport pro racing ultra light 

IM 70.3 Chattanooga - Quick Recap

I remember a time not too long ago in my triathlon journey when my love for training outweighed my love for racing. Sure, race day was something I always looked forward to but with every race came expectations, pressure, competition and worry about the unknowns. Race day was stressful whereas there was nothing to worry about when I trained - as no one was watching.

Over the years, I've studied Karel and his love for racing. He loves to race. If he could, he would race every weekend. I've noticed that he always displays a few special "race day" qualities. Applying these strategies to my own pre-race and race day thought processes has allowed me to love racing as much as I love training.

Here are a few takeaways of how to enjoy racing and to get the most out of your race experience:

• Don't chase results, PR's or podiums. Race the competition - whoever shows up on race day. 
• Preparation builds confidence. 
• Rely more on RPE over metrics to race more proactively (instead of being reactive and robotic). 
• You don't need to prove anything to yourself or to anyone else on race day. 
• Accept that everyone has to race with/in the same conditions. 
• Understand that something/everything won't go well/right on race day. 
• Don't waste energy on things out of your control. 
• Focus on your own pre-race routine. Stay away from people who suck away your energy (including forums/blogs/social media).
• Don't race with expectations or outcome focused goals. 
• Always decide on the best tool for the job. It's good to have a plan but you also need to know how to adjust. 
• Your mind should be as strong as your body.
• Don't be afraid to fail.
• Something good can come from every race. 
• Don't race another athletes's race. 
• Don't race with an ego, race for the joy of racing. 
• Stay humble and confident. 
• Know that you are always a work in progress. 
• Don't let one race define you or your season. 
• Avoid putting too much energy into one race day performance. 
• Reflect on your race in a productive way so you learn from each race. 

IM 70.3 Chattanooga was a first-time event for me and Karel. Although we've raced in Chattanooga in the past, this course was something new for us to conquer. We really love the city and the community loves to welcome this event. The volunteers are incredible.

The competition was stiff, the weather was warm and the swim was shortened. Karel put together an incredible race where he felt strong all day - and got stronger as the day went on. Just two weeks after IM 70.3 St. George and 5 weeks after IM 70.3 Haines City, Karel's strategy of racing himself into great fitness (on top of some great quality training in between) proved to - once again- work really well for him. I placed 4th in my age group. There were so many strong girls in my age group and I knew it would be tough to get on the podium at this race. While I could be disappointed with my placement, I am not. I felt incredibly strong for all 70.3 miles. Even when I heard from a friend that I was in 4th AG, I didn't stop smiling as I felt like I was winning my own race. I am far from upset as I put together the best race that I could on the day.

We had 29 Trimarni athletes on the race course and it was so much fun to share the course (and race experience) with them all. I just love racing with our athletes. And....thee Trimarni coaching and nutrition team placed 3rd Tri Club!! Way to go team!!

As a takeaway from our race, it's totally normal to be disappointed after a race. Those "perfect" races don't come very often so it's expected that there's going to be a learning experience, highs and lows from every race. Most importantly, make sure your race day goals (or expectations) are for the right reasons. We all love to celebrate PR's and podiums, but most importantly, race for the happiness and joy that is racing brings to you. Racing should always give you a great sense of personal accomplishment. No matter what, be thankful and grateful for your healthy mind and body. It's a gift to be able to do what you/we can do with our bodies.

Race Results

Marni - 4th AG (35-39), 10th overall amateur female

.75 mile swim: 14:52 (1st AG, 5th fastest female)

T1: 4:01

56 mile bike: 2:31.03 (4th AG, 10th fastest female)

T2: 2:48

13.1 mile run: 1:40.10 (6th AG, 18th fastest female)

Total: 4:32.53

Karel - 1st AG (40-44), 7th overall amateur male)

.75 mile swim: 15:17 (6th AG)

T1: 3:13

56 mile bike: 2:21.33 (5th AG, 27th fastest male)

T2: 2:21

13.1 mile run: 1:22.12 (1st AG, 3rd fastest male, 4th overall)

Total: 4:04.34

Ironman 70.3 St. George Race Recap - Karel

Race week was very tough for me mentally and emotionally. On Monday, we made the incredibly difficult decision to say goodbye to Smudla - my best furry friend for the past 16.5 years. Tues was even worse for me. I was able to do my workouts but I felt like I was just going through the motions as I was completely empty inside. My sleep was off and so was my appetite. It was a rough week. I didn't even get around to packing my bike until late Tuesday afternoon. It was probably good that I was able to get away as I was constantly seeing and thinking of Smudla all around the house - even though she was no longer there.

My flight left early Wed morning and I arrived in Vegas around lunchtime. Robb (our athlete and friend) picked me up at the airport and we arrived to St. George in the afternoon. After grocery shopping and then checking in to our rental house near Snow Canyon, I went for a short jog just to shake off the travel. It was a very long day of travel and my back was bothering me during the plane ride but it was nice to move some blood before dinner.

On Thursday I did my mini triathlon - swam in the lake, biked on some of the course and then ran. The water was cold (low 60's) but after my head unfroze, I was ok. I had my new Roka wetsuit which felt good in the water. After the bike and run, my legs felt much better than on Wednesday - much more springy.

Friday was the typical pre-race warm-up of a short spin followed by a short run. Since we stayed at the top of the hill on the bike course, I rode down to the expo to show off my freshly painted (by Kcycle) bike at the Ventum booth (I told Rachel I'd stop by). I then biked easy going back up the hill. My run off the bike was mostly flat around the subdivision. Overall I felt fine. Being around our athletes helped me clear my mind a bit but anytime I was alone and tried to visualize and focus on the race, I would think about Smudla and it would make me really sad.

Robb, Diane and I arrived to T1 right when it opened so that we could check in our bikes. New this year was having bags for the bike (with all gear including shoes in the bag). These bags hung on a rack instead of having us set up our own transition area.

Pre-race Meal:

The standard for me: Oatmeal and coffee. Then a half of the Skratch bar about an hour before the race and sipping on a NBS drink. SIS gel right before I lined up for the swim. I also had Osmo pre load the day before the race (morning and evening) and on race day morning.

Race morning procedure/warm-up: The usual jog warm up and bathroom stops at the race site. No swim warm-up allowed - which I feel is dangerous considering the water was only 62F. I also used the PR lotion which I feel really works. 

Bike nutrition: NBS carbo-hydration drink (hydration system and bottle) + 1 x SIS gel.

Run nutrition:1 flask with Precision hydration 1000 and one flask with Skratch. I also had one Enervitine cheerpack and a few licks of base salt too. I don't have just one fueling plan but instead I think about the course and the conditions and what I feel will work best for me on the day.


1.2 mile swim: 31:04

I was a little late to line up for the swim so I was a little more back of where I wanted to stand but still I was in the 30 to 34 min crowd (self-seed rolling start). They started 3 of us at a time, every 5 seconds. The water was cold (62F) and since I usually don’t do well in the cold water, I wore my Xterra neoprene booties (allowed in US races if the water temp is below 65F). My goal was to swim comfy to the first buoy to avoid any possible chest tightness due to the cold water and due to the lack of a swim warm-up. I felt fine and quickly find a good rhythm. Because of the cold, I didn't do my usual “take out speed” but just swam comfortably so that I wouldn't panic. The water was crisp and clean and it was easy to see the other swimmers and kicking legs. No kicks in my face for me this race :-)

Overall I felt good throughout the swim but I just couldn't get into that maximum sustainable effort. I was moving fine and passing some slower swimmers, but then at one point I noticed that a girl that I
passed was still on my side. I tired to swim away from her but she was still there. I backed off and swam on her hip for some time, thinking it is basically my speed. But looking back, I’m not sure if it was a good decision or if I should have just taken a breather and then kept on pushing. I stayed on her hip for the entire back stretch. Sighting was a bit difficult on the back long stretch due to chop and sun but I think I was able to stay pretty straight. Looking at my swim file after the race, the lines were not as straight as last year and my Garmin showed about 100 yards more in distance compared to previous year. The swim time at the end wasn’t what I was expecting but when I saw the slower time at the clock I didn't make any assumption because you never know what the other athletes did. I was in a good head-space as I exited the water and ran towards my bike bag.

T1

I grabbed my bag quickly and dumped my helmet and bike shoes down on the ground. I quickly slipped off my wetsuit (I didn’t use the strippers) and bent over to grab my helmet and shoes. That made me dizzy and I wobbled a little and had to grab a chair. My head was spinning - probably from bending down right after the cold water. I kept on moving and the feeling passed as I made my way to my bike.  I had my bike shoes in my hands and put them on right in front of my bike. The transition was long and I didn’t want to run in my cycling shoes. The shoes were not allowed to be clipped to the pedals otherwise I would have had them clipped in to my bike. My bike was close to the bike exit

so it was a short run and a very quick hop on the bike at the mount line.

56 mile bike: 2:26.26

I really like the St. George bike. It has everything I like in a bike ride - lots of good climbing and also some nice long descends. It is also easy to break the course down into segments, which makes it go by quickly. It is a very honest course and you don’t really see any AG draft packs on the course.

There is a big hill around mile 2 of the bike and it's very easy to push too hard there and then pay for it later on as the HR and power goes skyrocket high. I made it up that hill pretty comfortably and used the following descend to collect my legs and to get ready for the actual bike ride.

With this being my third time racing here, I knew the course very well. I mentally broke it down into several segments and focused on the best execution possible on each segment. I made sure not to think too much in the future but just stay in the present moment.

The first segment was around the lake and then getting out to the main road ~30 min or so. Then it was the first big hill on the main road, followed by 2 other major hills with long and fast descents in between. Then it was the road to the Red Hills Parkway (also part of the run course) which then heads towards the Snow Canyon. The ride gets more and more beautiful as the race goes on. Then it
was the Snow Canyon section (about 4.5 miles) and then the final descend into St. George.

Nothing new, my back really bothered me very early on and it was very difficult to pedal. Normally my back starts to bother me mid ride and lasts until I get off the bike but this time, it actually got better as the ride went on - probably from being able to change my position on the climbs and do more out-of-the-saddle pedaling. I also did some out of the saddle stretches, together with my breathing exercises from Scott (my PT) which helped me manage my back pain. I was able to manage the 2nd half of the bike and felt much better with less back pain. It never really went away but it was tolerable. I'm use to this as I just can't seem to ride without some type of back pain. I got passed by 3, maybe 4 guys during the bike ride. I felt really strong in the Canyon and enjoyed the final descend into town.

Overall I'm really happy with this ride and how it went. I tried to push harder but I just don't have that power like I used to have in my old cycling days. I can’t live in the past and I need to work with what my abilities are these days. I passed a lot of guys going up the Snow Canyon and that felt good. There were no winds today so it helped with overall faster bike times compared to the previous 2 years. I was feeling good at the bike finish and I was excited to run. On the descend into town, I was rehearsing the T2 and the start of the run and I was ready to chase down some of the faster cyclists in my age group.

13.1 mile run - 1:23.22

I quickly racked my bike, ditched the helmet and put on my running socks and shoes. I don’t use socks on the bike so it takes me a few seconds longer to put them on in T2. I usually wear my Naked Running belt but in the week leading up to the race, I realized in a training run that I can easily put my 2 flasks into the rear pocket of my new Castelli San Remo (one piece) Tri suit and they stayed there secured without bouncing around. So I did just that and just had a race belt with the bib number to put on. I grabbed my running hat, glasses and flask and started moving out through T2 to the run exit. During that time I put the flasks in my pockets, hat on my head and sunglasses on. I kept my Enervitine cheer pack in my hand. Sometimes I like to hold on to something when I run and it felt good.

The run is very difficult and it can break some souls if you are not mentally prepared for it. It broke
me the first time around three years ago! Last year I was much better prepared mentally for it and managed to have a good run. I was hoping I could match my run from last year which was 1:25.

I mentally broke the run into several segments again just like the bike. First was the 3 mile hike up the hill. I didn’t want to look at my watch until this segment was done. I don’t run by paces or HR on my watch anytime when I race but since I have done this race twice before, I knew how long it should take me to get to the top of the hill around 3 miles and wanted to check in with myself around that time. I felt pretty good and just focused on from, breathing and tried to find some fluidity in my stride (if you can call that going uphill). I saw a friend at mile 1-ish aid station who cheered me on and said something like “go run them down”. It gave me a spark of energy. Thanks Lee!

I was moving well and kept on passing other athletes - some that I recognized from passing me on the

bike. That always feels good. I got to the top of that hill and finally glanced on my watch. I was pleased to see a faster time compared to last year and I was ready to tackle the next segment.

Next came the rolling hills (mostly downhill) to the first turnaround. It went by quickly and I found a really good rhythm. I was drinking from my flasks and took a sip of the cheer pack gel. My next segment was the middle part - 1st and 2nd turn around with more uphill running. I felt good running the hills and I kept telling myself that I am really looking forward to the monster hill that comes on the way back and peaks at around mile 9-ish. I remember the first year - that hill totally broke me and even last year it was very difficult to conquer. Not this time. I was ready for that beast. The run course has absolutely zero shade and if it is sunny, there is no escaping it. It was sunny but I could still feel a little bit of breeze and never felt too hot. Our new Castelli suit felt awesome - I even kept it zipped up all the way.

I got the the bottom of the monster and start climbing up. I kept a good pace and was knocking down the monster one step at the time. Just before the top, I saw our athlete Robb heading the opposite direction and he cheered on me. I wanted to cheer back but I was in the hurt box. I focused on the last few meters of the uphill and just nodded my head to him as I was cheering for him from the inside.

From the top of that beast, it was mostly downhill with just a little bit of rise up for next mile and then it was all downhill to the finish. In my head the run, I convinced myself that after the monster hill, the run was done. I still had about 3 miles to run but it was all downhill. I kept on pushing and was able to pass more people (several in my AG).

I went by my friend Lee who cheered me on again and I just keep on pushing towards the finish line. I glanced on my watch and new it would be a better time than last year. That felt good. I sprinted to the finish line even though there was nobody else on the red carpet - but you just never know with these rolling starts.

I missed out on 3rd place in IM 70.3 Florida a few weeks ago by 18 seconds and I wanted to make sure I gave it all I had all the way to the finish line.

I crossed the line with time of 4:26-ish and sub 1:24 run which was 2 min faster than last year. I was
super stoked with that but I still didn’t know where I finished. It took me some time to get my morning gear bag and powered up my phone….. and there it was (a text from Marni). I placed 2nd in my AG (40-44) in very competitive field that was way stronger than the previous year. I was super happy and I knew I gave it all I had. There was nothing left in the tank and nothing that I could have done better.

I really love St. George. It is a super hard race but it's a very honest course with beautiful scenery. If only the water was a bit warmer :-)

The town and community of St. George is great and they really welcomed and supported the athletes and the event.

I’m super stoked to see that the IM 70.3 World Championship will be in St. George in 2021 and hopefully I will be at the start line as well. I’m also pumped to hear the return of the full Ironman to St. George next year - although I still can’t even comprehend how the heck anybody can do a full on this brutally hard course......but there is a 99%  chance that Marni and I will be there in May next year to tackle the full. It is one of those bucket lists races that I need to do.

I like what Sebastian Kienle said "people want to sign up for an Ironman as big challenge but then they seek a flat, fast and ‘easy” course. It is like ordering a gallon of ice cream and wanting to have it without any calories." Bring on the calories St. George!

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Thank you to the Trimarni affiliates and supporters

IM 70.3 FL - Race Recap (Karel)

Race recap: 
As an early season race, I went into this knowing that I haven't done any race specific training so I saw this an opportunity to go through the motions again of racing. There was a lot of tough competition, which I don't mind as that's what racing is all about - racing whoever shows up on the day.

The nice thing about this race is having a pool to warm-up in. As a non-competitive swimmer, I always need to warmup in the water before the start of the race. This helps me avoid the "panic" feeling of swimming hard right from the gun. I swam about 700 yards in my warm-up and also jogged about 10 minutes to continue my warm-up before the start of my race.

The swim was non-wetsuit and AG wave start. The swim was very congested (especially with 6 turns) but I was happy with how I was able to swim, feeling strong and pushing all the way to the finish. The time was slow but it wasn't too bad for me as a non-wetsuit lake swim. My age group had two waves and I was in the 2nd wave. I lined up at the front and did a stronger effort to try to get away from all the moving arms and legs and to try to get a little more space before settling in to a sustainable effort. A few faster guys swam away and I couldn't stay with them. At that point, I was just winning my own race :) I was consistently passing people and nobody passed me. It was challenging to navigate through all the slower athletes from the earlier waves on this M shape course but I managed ok with sighting. I know this course well (same layout the past 4 years), but it can be difficult for first timers as the lake is small and it looks like there are buoys everyone. I always try not to disturb the slower swimmers and try not to be rough when I swim by them. I have been there before when I started triathlons and I know how bad it feels when someone swims right through you. I had to zig zag around them a bit more so that made me swim a little off a straight line to each turn buoy.

I try to make my transitions as quick as possible (nothing good happens in transition) but I did have a little hold-up as I couldn't find my bike. I was one rack off and I swore someone stole my bike! Thankfully our athlete Tony was there to give me a shout that my bike was one rack over. This is why we like to dust off the rust at the first race of the season - we like to get these laughable moments out of the way.

I felt strong and thought I was riding well but after looking at the results, there were a bunch of guys riding much stronger. I know I can't control what other people do so I made sure to stay present and focus on my riding, terrain management and execution. Since I pre-rode some of the course on Friday and Saturday, I knew exactly what the wind would be like on Sunday so that helped with my execution. We had headwind first, then some tail wind. And a lot of cross winds. This was different than the past three years. I usually struggle with back/hip pain in the 2nd half of HIM racing (and in training - it doesn't matter what bike I ride) but at this race, it was "almost" good. Only the last ten miles i would feel it but at that point I could manage. I do a lot of PT, strength and mobility to help my hips/back as well as specific breathing exercises when I ride (which has been helping). Sometimes I wish my quads would hurt and prevent me from pedaling harder but it's the pain in my hips/back that prevents me from pushing decent power. I struggle holding steady strong power for long durations but it's something I keep working on. I was happy with my effort and I stayed present and focused from start to finish. I passed Marni around mile 45 on the bike and I was just happy to see here not on the side of the road with a bike mechanical (then I'd be in big trouble).

This was a tough run and I really fought all the way to the finish. This was all I had today. My run was the 2nd fastest overall and I missed 3rd place in my AG by 13 seconds. Looking back, I wonder if I could have suffered a bit more to get into 3rd but then again, I passed the 4th place guy right before the finish line. At mile 12, I was 5th, almost a minute behind. It was great to see so many of our athletes out on the course. I thin I saw almost everyone on the bike and run.

I always run with sport nutrition (training and on race day) and I use the Naked Running Belt to keep the flasks in. I also like this belt because it provides a bit of back support. In addition to sipping my flasks, I grabbed water at the aid stations and a sip of coke in the later miles. I used the Enervitine cheerpac as it's very liquidy with a lot of calories. I like to have a variety of flavors (and mild flavors) when I run and I never decide on what sport nutrition I'm using for the race (running) until the day before. Luckily, I've never had any GI issues in any of my triathlon races. 

Overall thoughts: I love to race. I'm pleased with this season opener, especially with a long season ahead (and two more half IM races in the next 5 weeks). The competition was very high in my AG and although I didn't place top 3 like I did in the past two years, I placed much higher overall this year and I feel like I put together a solid race. Like I said before, I can't control what other people do and who shows up on race day. I can only control myself. It was a fight to the finish and I was glad I was able to keep trying and not give up. This race was a good reminder of how to do this distance again and I now feel like I can put myself in the hurt box just a bit more at St. George 70.3 in three weeks.

1.2 mile swim - 32:16
T1 - 2:37
56 mile bike - 2:22.23
T2 - 2:28
13.1 mile run - 1:27.49
Total: 4:27.33
4th AG (40-44), 8th overall 

Pre race nutrition: Oatmeal, half Skratch bar, coffee and bite of banana before leaving the house.
Swim gear: Michael Phelps Xceed goggles, Roka Viper X sleeved swimskin, Garmin 735XT.
Bike gear:Ventum One, Dura Ace DI2 groupset, Ceramicspeed OWSP and BB, 51-Speedshop Mono-Riser Bar with FSM extensions, Alto CT 86 front and Alto CT311 rear disc wheel, Dash Stride aero seat/post combo. Giro Aerohead helmet. LG Tri Air Lite shoes. Garmin Edge 820 bike computer. Scosche Rhythm 24 HR monitor.
Run gear: Nike VaporFly 4%, Garmin 735XT, Naked running band, Roka SL-1 custom sunglasses.

Bike nutrition: NBS carbo hydration drink (strawberry) in 2 bottles (~200 calories per bottle) +  Enervitine cheerpack.
Run nutrition: Precision Hydration 1000 (60 calories in 8 ounce flask). Skratch (90 calories in 8 ounce flask) + Enervitine cheerpack.

A big thank you to my coaches Cait Snow and Julie Dibens and to the Trimarni affiliates that support us and our team. 

IM 70.3 FL - quick recap

The nerves were low for this race. I was bottled up with excitement to kick off the 2019 triathlon racing season. I remember my very first half Ironman (in Disney) back in 2006 and I was filled with thoughts of the unknown. But this beginner's mindset opened my mind to possibilities instead of being paralyzed by results. Over the past decade-plus of endurance triathlon racing, it's easy to compare race to race, often wanting to validate improvements by times and paces. However, I've wanted to do things differently this year - starting with my mindset. Instead of seeing improvements as pass or fail based on paces and times, I want to do things well when I race. Karel always has this mindset when he races whereas I often put a lot of pressure on myself to be better, faster or stronger. While this has worked for me at times, it also creates a lot of mental stress that can easily take away the fun of racing.

This season is the first time ever that I've had a coach - someone other than Karel to report to and hold me accountable to my training. I'm grateful that Cait Snow (and Julie Dibens) took us on as athletes this season for the training has been incredibly challenging but also fun - because it's new. With this, I am entering this season with new possibilities, new periodization, new guidance and new excitement for training and racing.

Approaching this first race of the season, I tried a lot of new things. Although we often say not to try new things on race day, this isn't always true. Sometimes the race environment is the best place to try something new for it brings much more stress, fear and fatigue than in an at-home training environment. Rather than getting caught up in results, my mission was to try new things - like a disc wheel, a flying dismount, filling up my Ventum hydration system while riding, wearing calf-height compression socks instead of the full sock, wearing a HR monitor when I raced, wearing the Naked Running Belt, wearing a sleeved swimskin, wearing clear (not tinted) goggles and doing a bit more training volume/intensity on race week. Above all, I loved every minute of racing. It was not easy and it was filled with highs and lows but I was reminded why I train for this sport - because race day is my favorite day to celebrate all the hard work that was done alone.

Although the race was not easy and the competition was stiff, I am very pleased with my performance. Karel also felt like he couldn't have done anything better - the results were an honest assessment of managing the conditions and racing the competition. We both went into this race feeling incredibly fit and strong and it always takes a race (or two) to feel the "hurt" that comes with racing. We are both grateful that we are healthy - not sick or injured - and that we can do this sport, that we love so much, and share it with our athletes and so many other like-minded individuals.

Full race recap to come.

Official Results
Marni Sumbal
Swim - 31:55
T1 - 3:14
Bike - 2:32.16
T2 - 2:33
Run - 1:41.10
Finishing time - 4:15.05
2nd age group (35-39), 3rd overall female (out of 346).

Karel Sumbal
Swim - 32:16
T1 - 2:37
Bike - 2:22.23

T2 - 2:29
Run - 1:27.50
Finishing time - 4:27.33
4th age group (40-44), 8th overall (out of 1330)

IM 70.3 Augusta '18 - race report

It seems like every year we are celebrating Karel's birthday at a race venue. I guess September 22nd is a popular time of the year for triathlon racing. This birthday was extra special for Karel as it was the first time in 18 years that his mom could celebrate with Karel. Although we didn't do anything special for his birthday, we did what we love to do - swim/bike/run (well one of us more than the other).

Happy 42nd Birthday Karel! 🎈

Although Karel is getting older, he doesn't seem to be slowing down. While he expects that soon the time will come when PR's will become a thing of the past, I contribute his continued improvements to not changing the winning formula. In other words, ever since Karel started triathlon training and racing in 2012, he's never been one to change his methods. Sure, the training changes and he is constantly evolving based on life, his fitness and health but he's never been one to be on the hunt for the next best thing - training, diet, fueling, supplements, etc. Karel is one who wants to nail the basics and is never looking for quick fixes or extreme methods for marginal gains. He's all about the journey, putting in the work day after day and not spending energy on what other people are doing. He could care less what other athletes are doing (in terms of his competition) as he's very invested into his own development, keeping up with the sport (what's really working for athletes - not what's trendy or popular) and doing what he needs to do to keep himself healthy as he continues to get older. There's nothing special with the way Karel eats, trains or goes about his active and busy lifestyle as it's all pretty basic. Put in the work, fuel smart, eat well, and get good sleep. Oh, and never take yourself or the sport too seriously. It's only a hobby.

Mmmm. Carrot cake muffins from my book.
If you haven't already, you can pre-order my book HERE.

Seeing that this race was a low priority race for Karel, we planned a quick trip to and from Augusta. Karel is gearing up for Kona (his 3rd IM World Championship) in three weeks so this race was part of his training as he did not taper for this race and went into the event with a tired body. After arriving to the Ramada on Broad around 3pm on Friday, we unloaded all of our stuff and then made our way to the Marriott convention center for Karel to get his race packet. With this being my first time to Augusta, I really enjoyed the small town and all of the neat stores and restaurants while walking on Broad street. Campy was loving all of the smells. Nearing 5pm, Karel and I made our way to the river for an open water swim. The water temp was perfect (around 77 degrees) and the current was moving us down the river. Rather than getting out and walking back to where we started, we swam against the current to get ourselves back to the dock. Although a little bit harder this way, I enjoyed it. But then again, anytime I am in the water I am swimming happy. Karel has been swimming very strong lately so I was happy to have him by my side during our ~1000 meter swim.

Rather than waiting for food at a restaurant, we ordered take-out from the Southern Salad and then walked to pick it up. The meal was delicious. Since I brought plenty of food from home, we were stocked with plenty of food for snacking in our room and to minimize eating out at every meal. Having Campy around made the trip much more relaxing as he loves to travel and to check out new sights. He was (mostly) on his best behavior for this trip and he made a lot of triathletes smile. It was also fun having Karel's mom around as every trip is a new adventure for her and she's becoming quite the triathlon fan.

Saturday was pretty uneventful. Karel did his bike warm-up on some of the course - which he said was not the most pleasant as the roads were high in traffic and there were one too many railroad crossings. While Karel was riding, I did an hour run workout on the River Walk. I was really enjoying the opportunity to train in Augusta and check out the venue since we will be racing Augusta as a Trimarni team race in 2019.

This was from The New Moon Cafe on Sunday while spectating. 

After Karel's bike workout, he came back in the room, prepared his bike for check-in and then road his bike to check-in (in his running shoes) and ran back to the hotel (plus a little more) to finish up his pre-race warm-up. The location of T1/T2 was a little over a mile from our hotel. He said he felt pretty good during his bike/run warm-up which was surprising for him since he had been pretty tired earlier in the week from his previous training.

While Karel was checking in his bike and running, I ordered us all lunch from The New Moon Cafe. With the town flooded with triathletes, ordering out meals was much easier than sitting and waiting for food. We were eating lunch in our hotel room by 12:30pm which allowed Karel to rest for the remainder of the day. We also watched some of the recap of Ironman Italy on Ironman Now (Facebook). So that Karel could stay off his feet and stay in the AC (it was very hot out), I attended the athlete briefing at the expo/convention center at 2pm. I actually enjoy listening to the briefing (although many times they are boring) as I feel there can always be updated information worth hearing before the race and I enjoy being around all of the first-timers and feeling their nervous energy. I then relayed the information to Karel (I took notes) on any important information.

We went to sleep around 9pm for an early wake-up at 4:45am.

Race day
I laid in bed with Campy until 5:20am to let Karel use the room to get whatever he needed to get done to get himself race ready. After a few cups of espresso (portable espresso machine), bowl of oatmeal and a Guava pastry, Karel suited up in his race day kit and filled his bottles with nutrition. Around 5:50pm, Karel listed to his music and visualized his race while letting the Normatec boots move blood in his legs before we headed out to walk to the transition around 6:15am. Our athlete/friend Thomas joined us for the walk (along with Campy. Karel's mom stayed back in the hotel room and walked to the swim start by herself around 7:30am) and it was nice to see so many familiar faces. We had over 10 athletes racing! After Karel laid out his gear and pumped up his tires, he handed Thomas his pump to bring back to the room and I grabbed Karel's backpack. Karel went off to do his pre-race jog and we all met back up at the morning clothes bag drop-off area. It was nearing 7:30am when the pros went off and Karel got in line in the 27-minute and under group.

Swim: Karel felt strong on the swim. He felt comfortable in his new Roka swimskin, which was good practice before Kona. Although the downstream current helped, Karel felt like he had good rhythm in the water and could swim very steady but strong. While the sun was in his eyes at times, it was an easy course to stay on course. The main focus for this swim was to test his new swimskin and to find a good rhythm in the water while swimming strong but steady.

Bike: After a quick transition, Karel was off on the bike. Although Karel felt good and didn't have any low moments on the bike (aside from his left hip giving him a little feedback), Karel wasn't a huge fan of this course. While some sections were nice, the railroad tracks and non-technical, flat-road nature of the course did not suit Karel's strengths. This doesn't mean it was a bad or unsafe course, it just wasn't a course that suited his strengths. But that's ok as he wanted to race Augusta and get the most out of it as a solid day of training. He said that he rode a lot of the course by himself as the guys who passed him were riding really strong and because he was near the front of the swim (rolling start), there wasn't a lot of people on the course. He didn't let this get to him as he was happy with how he executed the bike. As he was nearing T2, he was getting more and more excited about getting off the bike and running (his strongest discipline).

Run: It didn't take Karel too long to find his rhythm and to start passing athletes ahead of him. Although the rolling start made it difficult to know exactly who was in front or behind Karel, the Ironman tracker made it much easier to know exactly where Karel was in his age group and overall. The run course was so spectator friendly in that we could see Karel (and the other athletes) almost every 2 miles (or less). It was easy to get from one street to the next and the streets were closed to traffic - even Broad street (the main street in the downtown). This made it a lot of fun to cheer and to keep Karel updated with how he was doing. It was also awesome to see the pros in action. Although this was a low priority race for Karel, this didn't mean that he didn't give his best. Anytime Karel shows up to a race, he is there to race. Tired or fresh, he's there to give his best. The main difference at this race (similar to when he raced Raleigh) was the fact that Karel didn't taper for it so he knew he was going into the race tired. However, Karel seems to race his best in the half distance when he doesn't taper.

It didn't take more than a few miles for Karel to start passing athlete after athlete. Although he was near the front of the age-group for most of the swim and bike, there was still a big gap between him and first place. The course was flat so I wasn't expecting any changes in Karel's pace - once he found his rhythm, he was going to stick with it. I gave Karel information that I felt would help him in the moment, depending on where he was on the course.

Since I knew that the overall places would change a lot as the race went on, as more athletes got on the run course, I focused mostly on his age group and then once he secured his first place spot (around mile 8), I gave him info about his overall ranking just to keep him motivated to continue to give it his best. Karel didn't have any low moments on the run and while it got hot and he pushed it at the end, he welcomed it all as it was perfect training for Kona. He felt controlled throughout the entire run and felt he executed it really well. He was also really thankful to have his hydration belt (which he wears in every training session and race). I never worry about Karel when he races for he's a smart racer and knows how to listen to his body, stay up with his fueling/hydration (thanks to his hydration belt) and adjust. He never gets stuck on times, places or metrics, which I feel is his best weapon as it relates to racing.

Photo: Katja

Video: Thomas

After Karel crossed the finish line, he cooled off with a few bottles of water and then greeted his mom, me and Campy. Our athletes Katja, Thomas and Fiona were also there spectating and it was so much fun to have them around. While Karel walked back to the hotel (just two blocks away) to shower, eat another pastry, drink a Mexican coke and recover with a chocolate recovery drink, I stayed out on the course to cheer for the other Trimarnis. Eventually, Karel came down and we all cheered to ensure that all Trimarnis reached that finish line on a very hot day.

Karel was very proud of his performance. It gave him a lot of confidence in his fitness before Kona, especially since it's been a while since he last raced (end of July). After the awards, we packed up the car and headed back home. Campy was exhausted.

Results:
Swim: 23.58
T1: 2:50
Bike: 2:23.06
T2: 1:56
Run: 1:21.29 (PR, 2nd fastest AG run)
Total: 4:13.17, 5th overall amateur, 1st AG (40-44).

Run paces (according to Karel's Garmin):
6:10
6:06
6:14
6:15
6:17
6:24
6:16
6:20
6:20
6:24
6:31
6:14
5:59

Race Gear:

Swim:
Goggles: MP Xceed mirror lens
Swimskin - Roka viper X short sleeve
Race kit - two piece Trimarni canari kit

Bike:
Ventum One Frame size 51 (custom paint by Kcycle)
Ventum base bar and speed shop 51 FSM aero extensions with Tririg ultra light elbow pads with CeeGees pads
Wheels: Front: Alto CT 86, Rear: Lightweight Autobahn disc.
Cassette:11-25
Groupset: Shimano Dura-Ace 9100 Di2, crank length 165mm, gearing 54x39, Ceramic Speed oversized pulley system
Powermeter: Garmin vector pedals (not working during race)
BB: CeramicSpeed bottom bracket
Saddle: Dash Stage Custom saddle/post combo
Cages: Gorilla

Hydration: built-in Ventum System
Helmet - Giro air attack
Shoes - DMT triathlon

Run:
Belt: Naked
Shoes: Nike Vapor Fly 4% with Xtenex laces
Sunglasses: Oakley Radar Lock

Nutrition bike:
Infinit (2 bottles worth in hydration system)
1500 Precision hydration (1 bottle between aero bars)
Skratch chews

Nutrition run:
1500 PH (precision hydration, flask)
1000 PH (precision hydration, flask)
2 Enervit cheerpacks (consumed half) in small flask topped with water

(all stored in hydration belt)

Challenge Prague Half Ironman - Race Report

It was the strangest feeling to not be rushed on race day morning. We set the alarm for 7:30am, even though we knew we would be up well before the alarm went off. After an ok night of sleep (we are really missing the AC!), we took our time getting out of bed as we had several hours until the race start. Around 8am we made our way downstairs to the hotel breakfast (Hotel Merlin) and enjoyed eating as much as we wanted without worrying about an upset tummy as we had plenty of time to digest our pre-race meal. I found myself eating much more than I would compared to a 7am race start which actually was a great thing as I knew that every extra bite of food was more energy for race day. I had a pastry, granola with milk, 2 hardboiled eggs with salt and a banana with peanut butter (I brought the PB which I purchased at the grocery store in Znojmo). Karel had a similar meal minus the banana w/ PB.

We went back to our room and finished getting ready for the race - filling our bottles with sport drinks, preparing our hydration flasks for the run and double-checking to make sure we had everything. We were both excited to race and felt not even an ounce of nerves. I am not sure if it was the later start time or the last race of our race-cation before returning home to our normal routine but we both felt like this was a race with no pressure/expectations and despite the unknown of how our bodies would perform just 27 days after Ironman Austria, we didn't focus on the outcome but just looked forward to the opportunity to race in an incredible race venue.

At 9:40am, we left the hotel and rode our bikes to the bike check-in (the bridge next to the Charles Bridge). It was pretty cool to be riding our bikes in Prague and this just got me even more excited to race. The weather was already really warm (nearing mid 80's before noon) so we tried to stay cool by standing in the shade whenever possible. With our helmet and bib numbers on, we walked our bikes to our position on the rack and then went to the bike and run gear bags to hang them up. There were two transitions (swim to bike was under the bridge on the island and bike to run was on the bridge - so essentially right on top of one another) with two flights of stairs to take us from the swim to the bike.

After dropping off our stuff, we made our way to the athlete area to do a short jog warm-up and then we dropped off our morning clothes bag and made our way to the swim area around 11am. It was neat to see the shorter distance athletes finishing up their race while the middle distance athletes (that's us) were getting ready for our race.

Although the weather was extremely warm on race day, the water was extremely cold. While they said the water was 17 degrees Celsius (~62 degrees) if felt much colder. We were told that we were not allowed to wear booties (even though at an Ironman branded event you are allowed when water temps are less than 65 degrees) so that made for cold hands and feet for our practice swims. Karel and I took our time getting in the water for our pre-race swim and we were grateful that the race organizer gave athletes 45 minutes for a practice swim (11-11:45am). We first sat in the water for a good 5 minutes just letting our body temp cool down. Then we spent another 5 minutes blowing bubbles with our face in the water to get even more comfortable with the cold water. Because Karel still gets a bit of a tight chest when he doesn't do a swim warm-up (and especially when the water is cold), it was really important for him to take this time to get his body acclimated to the cold water. I did the same just to prevent my body from getting so tight before my wave start. After we finally got use to the water, we did our normal swim warm-up. Our hands and feet finally warmed up (or felt less painful in the cold water) so that was reassuring.

After our warm-up we got out of the water, wished each other good luck and then I made my way back to beach to wait for my wave start at 12:05pm.

                                

1.2 Mile Swim: 
Marni - 27:42
Karel: 28:14

What an incredible experience to swim in the Vltava river! With so much history all around us, this was a swim to remember.
I lined myself up on the far right, so that the buoy was to my left. I kept my focus on the turn buoy straight ahead of us, just past the bridge. I really liked this swim course as the sections between turn buoys were long enough to get a rhythm but there was also enough to break up the course so we didn't get bored (we did an out and back under the bridge and then swam around the island). While there was a little bit of a current, I couldn't really tell which direction it was flowing as we swam all different directions throughout this swim course. When the gun went off, I found myself nearing the front of the all-female wave pretty quickly but there were a few fast girls next to me. Nearing the first sighting buoy, it was just me and another girl slightly ahead of me. The girl was sighting off the kayaker ahead of us which helped to keep us/me on course. I felt good in the water right from the start, which made me happy as I've felt good in the pool since Ironman Austria. I kept the girl in my sights for most of the swim. A few times I was next to her or right behind her but she was keeping a strong pace. We passed a few female pros who started 2 minutes ahead of us. It was really neat to swim under the bridge (our transition area) and see spectators looking down on us. I found it easy to stay on course as there were a lot of buoys out to sight off of and the sun was not in our eyes thanks to a mid day start. There were a few patches of warm water which was nice and then a few patches of freezing water. I never felt too cold and actually felt really comfortable in the water as the swim went on.
Nearing the last section as we made our way to the finish, I made my move and passed the girl who had been leading the female wave in the water. Although I had no expectations for this race, I decided that at this point, I wanted to be the first female amateur out of the water so I picked up the pace. Nearing the finish, I heard the cheers from the spectators and the announcer told the crowd that I was the first female amateur out of the water which made me happy.

Karel's wave started 20 minutes after me. He said it was really chaotic right from the gun as it was an in-the-water mass start. Compared to my all-female wave (there was less than 200 females in the race compared to over 800 males), he said it was quite brutal. Karel stayed calm and used this as good Kona practice (well - perhaps a more calm-downed version). Karel also felt good right from the first stroke and any time he found himself uncomfortable in the water, he just took a second to remind himself of this epic experience, swimming in historic Prague - in his home country. Karel had a great swim and although neither of us knew our times when we exited the water (Karel's Garmin watch is malfunctioning so it only works on the run), we were both happy with how we executed.

T2 (Swim to Bike)
Marni: 6:00
Karel: 4:24

This was the longest transition ever! First we had to run on the red carpet (on top of packed sand) all the way to under the bridge where we grabbed our red swim to bike bag. I entered the women's tent and sat down with the girl who I passed in the swim, as well as a few other girls just behind me. My transition was super slow as I took time to put on my light-weight CEP socks as I didn't want to get blisters from calf sleeves + socks on the run as I knew I'd be pouring lots of water on me to keep cool. I probably could have transitioned quicker so this is an area that I will focus on for Ironman Wisconsin. After putting on my helmet and race belt with bib number, I grabbed my cycling shoes and made my way up the two flights of stairs and then all the way to one side of the bridge to enter the transition area (how cool - our transition area was on a bridge in Prague!) and then to the other side. The bridge was 300 meters long so we did a lot of running in our barefeet just to get from swim to bike! I quickly put my shoes on in front of my bike, grabbed my bike and then ran to the mount line. I saw a few girls in front of me so I was looking forward to hopefully catching back up on the bike.

Karel had a super fast transition as he wastes no time in there (he says nothing good ever happens in transition so get in and out). Karel had his cycling shoes on his bike so that he could quickly do a flying mount.

56 mile Bike
Marni: 2:31.03
Karel: 2:18.38

Over the past ten days or so, my legs finally started to come around on the bike after recovering from Ironman Austria. I had been feeling good in my last few rides in Znojmo so I was excited to see what my body could do on this mostly flat course. While a flatter course for us, there was also one section of climbing to give us about 1500 feet of elevation on the bike. I had never done a two-loop half IM course before so I was looking forward to checking out the course for the first loop and then trying to ride it a bit better on the 2nd loop.

After passing a few girls who passed me in transition, I noticed that there was still one girl ahead of me (female amateur) but I didn't let that get to me. I found myself with a professional (number 51) and I really liked her riding style. We ended up riding the entire bike together, taking turns pulling for long segments at a time. Because of the two loop course, there were lots of officials on the course. I felt I did a good job drafting legally and so did the other girl. It was a neat experience for me to be mostly alone on the course for the first loop and to work with the other professional female. We never talked to each other but it was unspoken that we were working together. As the age group males started to catch up to us, they quickly passed us. This was kinda nice to be in the front as it really eliminated clutter on the course with female and male athletes getting mixed up together. Also with a smaller race (1000 athletes) the course only got a little busy near the end of the last loop.

The course was completely closed to traffic and we rode out and back on a highway-type road before making our way to more of a nature-filled road that was rather small. There were a few out and back sections on the course to change up the direction, which was nice since the wind was picking up. It started to get a little cloudy near the end of the bike which was heavily enjoyed as it was hot out there. I loved the climbing section of the course as it was a very steady climb and nothing steep. I did switch into my small chainring for the climb to keep a steady cadence but I didn't have to get out of the saddle for the climb as the pitch of the road wasn't too steep. The descend was fun and a nice break from pushing on the pedals. There were a few sections on the course that I needed to get out of the saddle for as I wanted to stretch my legs - I'm not use to being in the aerobars for so long!

I went through all three bottles of INFINIT on my bike and used water at every aid station (two each lap) to cool myself.

Karel also enjoyed the bike. As a stronger swimmer, it puts him in a better position on the bike. He found himself in a good group of guys but they were getting a bit too close together and Karel wasn't comfortable with that situation as he wants a fair race without drafting. So he held back a bit as they were obviously riding much stronger working together. Karel said his legs didn't feel too good on the bike which didn't surprise him too much as his cycling legs didn't recover as quickly as his running legs after Ironman Austria - strange! But some of this could be from his back/hips that have been getting really tight from all our driving and walking around. Karel managed to put together a good bike so he was happy about it but his legs just didn't feel good. He didn't let it get to him as he had no expectations or goals for this race but instead, just use it as a way to wake-up the body before we get back to our Ironman training for the rest of the season.

The bike went by super fast and I felt strong. I was really happy with how much energy I felt which was a huge difference from Ironman Austria - where I had no energy and didn't want to be racing. For this race, I wanted to be out there and I was having a lot of fun!

Nearing the last few miles of the bike, I could see the professional athletes start to run. I did see Karel on each loop of the bike and I knew he was getting closer to me. The last few miles were in the town so I was having to navigate a lot of obstacles on the road (riding through a big city isn't easy when you are racing!) which cost me a little time but also helped to loosen out my legs. I removed my feet from my cycling shoes and then dismounted my bike.

T2 (Bike to run)
Marni - 3:07
Karel: 2:50

Another long transition as we mad our way across the bridge once more. After racking my bike and seeing one female amateur bike already on the rack (all female athletes had our own side of the bridge for our bikes - nice!) I knew the girl who was biking super strong ahead of me was a ways ahead of me. So my focus now was just executed a good run on this 4- loop course. I quickly transitioned from my bike to run gear, putting on my hydration belt, visor and sunglasses and then my running shoes. I grabbed my watch and after putting my helmet back into my gear bag, I ran out of transition while fumbling to try to put on my watch. It took me several steps to get my watch on and finally I was able to settle into a rhythm. I also grabbed a small flask from my hydration belt (I had a Enervitine gel diluted with water in it) as I like to hold things when I run (it helps my form) and I knew I'd also be holding a sponge so that I could have something in both hands. I didn't plan on using the flask (as I had my calories in my two flasks on my hydration belt) but it was there if I needed it.

13.1 mile Run
Marni: 1:40.27
Karel: 1:23.33

I was really looking forward to this run course as I love loops! I also new that the terrain would be changing a lot from the sidewalk to cobblestones to the street. There was a lot to focus on with this run. I used the first loop to not only find my stride and get a good running rhythm but to also learn the course. There were some parts that were faster/slower than others which helped with my execution for the next 3 loops. I never focused on the kilometer signs as my mind/brain loves loops as I can focus on where I am in the loop instead of thinking about how far in distance I still have to run.
The first loop was super hot but I felt ok. I wasn't too hot but I made sure to take advantage of the 3 aid stations on each loop of the run (each loop was about 5K). I used water for cooling and then a sponge to keep myself cool from each aid station to aid station. After the first loop, the clouds started to thicken and there were some drops of rain. YES! What a treat! Although the overcast sky and drizzle only lasted about 1.5 loops, it was such a gift to have a change in weather - even if it was brief. Karel ended up passing me on the second loop, around mile 5, and he was flying. He looked so good running and he said he felt really good from the first step (he told me this after the race). Karel is able to run in any condition and he was really happy with how he felt on the run. It was one of his best runs off the bike in a half Ironman, which was a nice surprise just 4 weeks after Ironman Austria.

I never had any low moments on the run in terms of wanting it to be overwith as I felt that way for all 26.2 miles of Ironman Austria and I hated that feeling. I love racing and for this race, I wanted to be there racing and suffering. I wasn't able to dig deep (I blame my high hormones once again - I got my menstrual cycle that evening, just a few hours after the race) but I felt strong and in control. Certainly, I went through bad patches where it felt hard but I reminded myself that that's racing.

After finishing two loops, I told myself just one more loop and then you are on the last loop! I actually enjoyed the cobblestone section of the course more than the other part of the course that was more flat and stretched out, but the cobblestone section was incredibly hard to run on - my feet were sliding around and going all over the place! And as the course got more wet, it was harder to run on the cobblestones - especially downhill! The aid stations were also getting more packed which made it really hard to keep moving quickly through the aid stations. I grabbed coke on the last two laps which was refreshing and also finished my two flasks (one flask with 100 calories Carborocket hydration and another flask with 120 calories Osmo mango).

Nearing the last loop, I was super happy about my race. Even though I was passed by 2 girls in the last loop, I felt like I was putting together a race where I was in control the entire time and I could work my mind with my body.  Although I had no expectations for this race, I love to compete and I felt like I gave it my best - making good decisions, staying in the moment, having fun and not leaving everything out on the course. Karel reminded me that neither of us should dig too deep in this race as we need to get back into our Ironman training later this week when we return home from the states.

Because every finish line feels amazing, I really enjoyed this one. Coming from a horrible-feeling with no energy at Ironman Austria to feeling energized for most of the race (of course, the last few miles were tough as in any long distance race) at Challenge Prague, I couldn't wait to see Karel at the finish line and hear about his race and share stories about our experience. Karel was super pumped about his race. There was a mistake in the results and I was listed in the 40-44 age group and Karel was in 35-39 (they switched us) so there was a moment when Karel was first AG and then 2nd AG but then 1st again. He was shocked as he never thought he would get on the podium here so he was really happy about his day. I was also happy to be on the podium, especially for a no-pressure, just-have-fun type of race. Funny enough, it seems like these are the races where the body performs the best. Maybe there's something to say about putting too much pressure on a race performance/outcome and not being able to perform to your full abilities.

After taking a cold shower after the race (love it when races have shower trucks!) and cleaning up, we reunited with Karel's brother who took a train in to see us race and spend the next 1/2 day with us. It was great for Karel to see his older brother, who just got back from a one-month-long bike-riding trip over parts of Europe (with his wife).

It was nearing 6pm when we went back to our hotel to drop off our bikes and gear bags before heading back to the race venue for the awards. The award ceremony started at 7:30pm and was top-notch! It was an added bonus for us to each win our age-groups as we were both just so happy with this awesome race experience in Prague.

After the awards, we were ready to eat a real meal. We went to Cafe Louve for a delicious (late) dinner before a night of restless sleeping.

If you are looking for a well-run race in a historic town, as part of a race-cation, we highly recommend Challenge Prague. We would absolutely do this race again!

Karel Sumbal
Swim: 28:14
T1: 4:24
Bike: 2:18.38
T2: 2:50
Run: 1:23.33 (10th fastest run split, including pros)
Total: 4:17.22, 1st AG (40-44), 18th overall, 6th amateur

Marni
Swim: 27:42 (1st amateur female out of the water)
T1: 6:00
Bike: 2:31.03
T2: 3:07
Run: 1:40.27
Total: 4:48.21, 1st AG (35-39), 17th overall female, 4th female amateur 

2018 Trimarni Supporters and Affiliates

We would like to send a BIG thank you to our Trimarni sponsors and affiliates for supporting the Trimarni team:

• Run In - for helping us with our running gear/shoe needs
• Mg12 - for helping our muscles stay relaxed
• Clif Bar - for quality, organic ingredients in quality sport nutrition
• Carborocket - for providing a quality bike and run nutrition in tasty flavors
• Base nutrition - for making delicious bars and a variety of products to meet the needs of endurance athletes. And for being all around awesome. 
• Veronica's Health Crunch - for the most delicious hand made crunch - ever!
• Infinit - for customizable sport nutrition with safe and effective ingredients
• Levelen - for helping athletes optimize our hydration needs through sweat testing
• Hot Shot - for boosting neuromuscular performance and preventing muscle cramps
• Solestar - for maximum stability, better power transmission
• KLEAN for making quality products, tested to be clean and safe for athlete consumption.
• Boco Gear - for helping us race in style
• Canari - for the most comfortable, functional and stylish gear and for helping our athletes race in good-looking kits
• Amrita bars - for making the most delicious tasting, high-quality plant-based protein and energy bars. 
• Xterra - for the fastest, most comfortable wetsuit ever.
• Alto cycling - for engineering the fastest race wheels
• Swamp Rabbit Inn and Lodge - for keeping our campers happy with perfect lodging options
• Ventum - for designing a cool-looking bike that has been backed by research and top-notch engineering. And for supporting athletes whe

Ironman 70.3 St. George - race report

Running to the finish line in a long distance triathlon race is an amazing feeling. As I ran my way to the finishing chute at Ironman St. George, I couldn't help but thank my body for being so resilient. While I don't feel "fast" right now, I have been able to set a course personal best in my last two half Ironman races. So although I am getting faster, I contribute this to being great at not slowing down. With my focus now shifting to Ironman racing (with Ironman Austria and Ironman Wisconsin on the schedule), I feel I am in a good place with my endurance so the goal isn't necessarily to get better at going longer but to continue to trust the process because whatever I am doing, I think it's working! 

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Pre race: 
So many to-do's on the day before a half Ironman. After a good night of sleep and a little work on the computer in the am, II had a quick snack of 2 waffles, PB, raisins, granola, egg and syrup (similar to race day) and then laid out all my gear for the race. Around 8am, I left the house for my pre-race warm-up which was around 75 minutes on the race course (mostly the run course) followed by a 15 min run. My pre-race warm-up is never the same as I always go by feel and do what I need to do to feel race ready. After my warm-up, it was time to eat. I had a glass of milk before showing and then I yummed over homemade cinnamon rolls (2 of them - made my Michela) and some scrambled eggs. Yummo! I also had some fruit (banana, strawberries, tangerine).

With bike check-in lasting until 5pm, we were in no rush to drop off our gear. I spent the next few hours working on the computer which was good as I could take my mind off race and not overthinking anything. I stayed hydrated throughout the day and ate every few hours (mostly carbs with a little protein). I never felt too full, bloated or stuffed which was a good feeling going into the race.

Around 2pm, I packed up my transition bags and Karel and I headed off to T1 (Sand Hollow State Park) to drop off our bikes and gear. The gear bags were optional (cycling shoes and helmet) but we decided to drop them off with our bikes so we had one less thing to carry with us on race day morning. We scoped out the transition area and the swim course as all the buoys were set up.
Since we had already driven some of the course (after our practice swim on Thurs), we took the quickest way to downtown St. George to drop off our run gear bags in T2. Although two transitions make things a little more time consuming on the day before a race, it does feel good to drop things off, similar to an Ironman. Since Karel and I (and our athletes) all use some type of hydration system on the run, we still needed to access our run gear bags on race morning to drop off our flasks for our hydration belts.

Nearing 4:30pm, it was time to head back to the house to eat, rest and sleep.
For dinner, I had rice and potatoes and cottage cheese with a very small salad and Karel had chicken with rice. It was nice to have some many Trimarnis in our house as we could all socialize in the evening - reducing some of the pre-race nerves and jitters. By 7:30pm, I was getting tired and with a super duper early wake-up call, I managed to fall asleep around 8:30pm. While I felt I slept great for a few hours, I woke up sometime in the middle of the night but refused to look at the clock because I didn't want to get frustrated if I saw a time that was close to our 3:40am. I tossed and turned a little but eventually, I think I went back to bed to get a few more hours of sleep.

Race day
With our early wake-up call, I was a bit tired and slow moving. After my fainting incident at Ironman 70.3 World, I have become very mindful and attentive to how I feel and move on race day morning so I made sure to get up very slowly. Anytime I start to feel a little lightheaded (which now seems to only happen on race day morning) I just make sure to walk slowly to a place to sit or lie down until it goes away. Thankfully, no major issues that I couldn't resolve with a quick sit as I was waiting for my coffee to heat up. I had my typical pre-race/training snack of 2 waffles, PB, banana, lots of maple syrup and an egg (I swapped my normal yogurt for an egg this race) and one small cup of coffee. I also had 1 scoop Osmo pre-load in a cup of water. After I ate, I headed outside for a quick 5-8 minutes jog to get the digestive system flowing. I spotted Karel out doing the same thing. Nearing 4:40am, it was time to pack everything up and head toward T1 to park, drop off our run flasks and set up transition and board the shuttles.

After setting up my run transition area, we boarded the bus to head to T1. The ride was uneventful although it felt like it took forever to get there. Karel listened to his music and I listened to all the chatter from the athletes on the bus. I sipped in 1 throw away plastic bottle of 2 scoops Osmo hydration throughout the morning up until the race.

After we arrived, Karel pumped up my tires and I set up my bike transition area followed by placing my 3 sport nutrition bottles in my bike flasks. I put my computer on my bike and I was done. I still had a good hour before the race start but it felt good to not be rushed.

Because this race does not have a water start (which is very unfortunate considering the cold water), we resorted to dry land warming up with lots of jogging around the parking lot. I must have spent a good 20-25 minutes of stop and go jogging with some resting/stretching/talking in between. It was great to see so many of our athletes and familiar faces.

With the water temperature being 65 degrees, I debated about not wearing booties as I have never worn them in a race before. But Karel and I loved how they made our feet feel in our practice swim so we decided to wear them for the race (since they are allowed in 65 degree water or cooler).

I started to get excited and I felt ready to get things going. Nearing 6:40am, I poured some water down my wetsuit to adjust it and keep it from "sucking" to my chest and headed to the corrals to line up for the swim. To avoid starting out too fast with the cold water and to allow more riders on the course before I got there, I strategically stood in the 30-33 wave instead of being with a faster group. Karel lined up next to me.

They started us every 3 seconds (in rows of 3) and Karel started right in front of me.As soon as he went off, it was my turn to go. As soon as I stepped into the water, I was so glad that I had my booties on as it was a nice to not feel as if my ankles were being chopped off due to the cold water. 

1.2 mile wim
29:00 - Marni

29:30 - Karel 
The good - I feel I swam super strong. I managed to see Karel for the first part of the swim but then I lost him in the craziness of having to swim through so many people. It was a little choppy so I tried to time my stroke rhythm with the chop. I was breathing every stroke and swapped sides for breathing every so often. Despite the sun, I was able to sight really well to stay on course. As I was swimming, I felt fast in the water and I kept thinking I would swim 28 minutes for the first time in my triathlon career. Wishful thinking - so close.

Lessons learned - I didn't have any issues in the swim but Karel felt a little tightness in his chest at one point which prevented him from picking up his effort. He stayed smart throughout the swim and still put together his best every open water half Ironman swim time. I feel like I only have one speed in the water and even though I can pick up toward the end, I wonder if I am swimming Ironman effort for 1.2 miles.

T1
2:30 - Marni
1:58 - Karel
The good - I felt like I had a quick transition until I saw Karel run past me (wahoo - I beat him in the swim) and then saw him quickly head out.

Lessons learned - I quickly wiped off my arms and legs as I was worried about being cold to start the ride. Not sure if that costed me a few seconds and if it was even worth it.

56 mile bike
2:38.20 - Marni
2:31.14 - Karel
The good - I was really proud of how I executed the bike. I managed my effort for the first 8 miles or so to really let my legs warm up. I did feel a little cold to start the bike but after the first climb, I felt much more comfortable. I got passed by two ladies in the first 10 miles of the bike but that was it for ladies passing throughout the 56 mile ride (I had the 20th fastest bike including the pros, I think 8th fastest female amateur). I didn't let it get to me when I was passed as I was focusing on my race and trying to put together the best race that I could from start to finish. I enjoyed passing lots of guys on the bike, especially on the climbs. I felt really strong throughout the entire bike, nutrition went perfectly and I had a lot of fun. The miles went by fast and the weather was perfect. Although a tough course, if you are a good climber, you get plenty of "recovery" for every climb.

Lessons learned- Karel did not have a good bike. He's been very frustrated with his biking and he isn't sure why his body is struggling on the bike. He is still running and swimming well but he is going to change up his bike training to see if he can bring back some speed into his legs. While he feels great on his bike (ex. no back issues like in the past), he just feels flat when he races. I felt a little warm near the top of Snow Canyon - I used water from 2 of the 3 aid stations to cool off so not sure I would have done anything differently. Although I used my climbing strength the best I could throughout the race, I felt I lost time on the downhills. I rode confident and skillfully but I don't think there's enough of my 5-foot body to give me much more of an advantage going down steep descends. 

T2
2:49 - Marni
2:30 - Karel 
The good - I remember last year being really tired after the bike when I entered the transition area. We had much less wind this year compared to last year but I also think I executed the bike and fueled/hydrated better.

Lessons learned - I spent too much time at my rack putting on all my gear. I should have walked out and put things on as I was walking to save some time. Every second counts!

13.1 mile run
1:40.50 - Marni
1:25.61 - Karel
The good - The first few steps out of transition felt good. Not great but far from bad. This was my first wearing the Nike vapor fly 4% in a race (same with Karel) as we have only put about 4 miles in them to keep them responsive and fresh. They felt amazing to run in and I felt so springy and light running off the bike. That feeling alone changed my mindset immediately as I was really enjoy the run from the first step. I was able to break down this course into sections which helps my mind when I run so I don't feel into any ruts. After the first few miles uphill, I found a good rhythm and couldn't believe how "fast" I was running. Last year I was disappointed in my 1:49 run as I stopped too much at the aid stations and just felt heavy and tired throughout the entire run. I felt in control and strong throughout the entire run which was a great feeling. I used only water and ice from the aid stations and made sure to hold ice in my hands between each aid station to keep myself cool - it worked wonders. Thanks to my hydration belt, I could drink whenever I wanted to and I tried to strategically drink on the downhills when breathing was more controlled. I loved seeing more and more Trimarnis out on the course as the miles went by for me. Karel had an amazing run that he felt made up for his sub-par bike. With Haines City not being a good run for Karel, he was wondering if his "fast" running days were overwith. It's a nice surprise when you can prove yourself wrong. Karel only took water from the aid stations (he said he didn't use much ice as he didn't feel too warm) and relied on his flasks from his Naked Running belt (which he loves because it doesn't bounce when he runs fast).

Lessons learned - I feel like I could have broken 1:40. I was looking at my watch several times as I felt in control over my form and it wasn't negatively affecting my race to see my pace. If anything I think it was encouragement as I was shocked to see the paces I was running. I am not sure if I would have done anything differently for if I had tried to run harder earlier in the race, I may not have felt so strong in the last few miles where I was able to pick up some good speed down the hills and to the finish line. I also didn't see Karel the entire run! I was bummed about that. Because of all the downhill running in the last 3 miles, my feet were starting to get a little tired so I think I need to make sure I do more feet strengthening exercises.

The finish - 70.3 miles
4:53.27 - Marni, 2nd AG (I was given 3rd place as I tied with 2nd)
4:30.26 - Karel (3rd AG)

The good - Oh that finish line feeling. I tried to run as hard as I could to the finish line. I wasn't sure what I was chasing but I knew this was going to be a big improvement from last year (5:04). Karel also had a course PR of 2 minutes. I was really proud of myself for the race that I put together and I couldn't wait to get back on the course to cheer for the rest of our athletes. After not recovering so well in the 24 hours post Haines City 4 weeks ago, Karel and I made sure to focus on our hydration and refueling as soon as possible after the race (we neglected to do so in Haines City with over 30 of our athletes on the course). This time I had Osmo pre load right after the race to replenish electrolytes and fluids (I had it in a bag for post race) and then I ate fruit, chips and 2 slices of pizza within 30 min post race. Karel had a chicken and rice dish from the food tent, along with a Mexican coke that he brought for post race.

Lessons learned - In looking back at the race, I don't think I would have done anything differently. My equipment was great, my nutrition went well, my mind was in a good place and physically I felt great all day. I made a huge improvement from last year on this course, I felt strong all day and I had fun racing. I smiled all day and felt like my body worked really well with my body - a great feeling that doesn't always happen in endurance racing.

As always, thanks for the support and for following us along in our adventurous and extreme hobby. Next up.....my favorite race venue ever.....Ironman Austria on July 1st! 

Ironman 70.3 St. George - race day gear and nutrition

MARNI

Pre race: 
Kit - Canari Trimarni two piece tri kit
Calf sleeves: Compress sport
Warm-up shoes: NB 1500
Body glide: Pjuractive 2skin
Nutrition meal/drink: 2 waffles, syrup, PB, hardboiled egg with salt, granola. Osmo pre-load (1 scoop), 1/2 scoop Klean BCAAs, 1 small cup coffee. Throw away plastic water bottle for pre-race warm-up with 2 scoops Osmo. 

Swim: 
Goggles: 2.0 special ops femme transition clear lens
Wetsuit: Xterra Vengeance w/ Xterra LAVA booties
Gadget: no watch

Bike:
Bike: Trek Speed Concept w/ dura ace Di2, Cobb 160 mm crank
Wheels: Alto CC 86/56
Helmet:  Giro Aerohead MIPS Helmet with shield
Tires: Specialized Sworks tires 24mm
Other stuff: Ceramic speed oversized pulleys, Garmin vector pedals, ISM PN 1.0 saddle
Shoes: Bontrager Hilo
Socks: Balega ultra light no show
Gadget: Garmin 810
Fuel: Infinit Trimarni custom formula (2 bottles - Fruit Punch and Grape, 2 scoops each bottle), Carbo Rocket Black Cherry Half Evil 333 (1 bottle, 2 heaping scoops). Total calories on bike = 750. 

Run: 
Shoes: Nike Zoom Vapor Fly 4%
Hat/visor: Boco Gear Trimarni trucker hat

Socks: Balega ultra light no show
Hydration belt: Nathan Trail Mix Plus 2
Fuel: Carbo Rocket Hydration (1 heaping scoop raspberry lemonade in flaskk), Osmo women active hydration (3 scoops in flask). Total calories during run = 210. Additional water and ice from aid stations.
Sunglasses: Oakley Flak 2.0
Gadget: Garmin 920

KAREL

Pre race: 
Kit - 2 piece Canari Trimarni kit
Calf sleeves: CEP ultra light socks
Warm-up shoes: Nike Zoom Fly
Body glide/Sunscreen: Chamois cream, EMJ Sunscreen
Nutrition meal/drink: 1 packet protein Oatmeal w/ walnuts, Osmo pre-load (1 scoop), Coffee. Espresso. 1/2 nut filled Clif bar at lake. 1 Hot shot before the swim.

Swim: 
Goggles: MP Xceed, mirrored
Wetsuit: Xterra Vengeance w/ Xterra LAVA booties
Gadget: Garmin 735

Bike
Bike: Ventum one with dura ace Di2 w/ 165 crank
Wheels: Alto CT 86 wheelset
Helmet: Giro's Aerohead MIPS Helmet w/ shield

Tires: Specialized turbo all round tubular tires
Other: Ceramic speed oversized pulleys, Garmin vector pedals, Dash custom saddle,
Shoes: Bontrager Hilo
Socks: None
Gadget: Garmin 810
Fuel: 1 bottle w/ 1 1/2 scoops INFINIT, hydration system filled with 2 bottles INFINIT (each with 1 1/2 scoops). 1 Enervitine Cheerpack. 1 Hot Shot. Total calories = 875. 

Run: 
Shoes: Nike Zoom Vapor Fly 4%
Hat/visor: Boco Gear Trimarni trucker hat

Socks: Balega
Hydration belt: Naked Sports Innovations w/ 2 x 8 ounce flasks + 1 x 6 ounce flask
Fuel:  1 flask with less than 1 scoop Carbo Rocket Kiwi Lime, 1 flask with Precision Hydration 1000) + small flask with 2 packets Enervitine competition cheer pack w/ caffeine (only finished 1). Total calories: 370. Additional water from aid stations. 
Sunglasses: Oakley radar EV
Gadget: Garmin 735

Ironman 70.3 St. George - quick recap

Ironman St. George was once again memorable and jaw-dropping. You've probably seen countless pictures of the scenery floating around social media but the views are even more amazing in person - and that's one of the many reasons that makes this race so special. The Ironman staff puts on an incredible race - the course is well marked, easy to navigate and many sections of road are completely closed off from traffic. The community really supports this race and the volunteers are fantastic. I can't say enough good things about this race. Even the finish line area is fantastic - perfect for kids with the splash park and other activities. While a bucket-list race for many, it's certainly a challenging course that requires a lot of physical and mental strength. 

Sharing the race course with eleven of our Trimarni athletes was so much fun - especially since most of us stayed in the same house together. We shared laughs, food and stories leading up to the race and of course, the fun race stories post race.

There's something about a challenging course that makes you feel very accomplished - regardless of the outcome. St. George 70.3 provided us athletes with the opportunity to explore our mental toughness while testing our physical abilities, which makes the finish line feel oh-so-rewarding.

Without a doubt, St. George 70.3 is a very tough course from start to finish. The swim is cold and a little choppy. The bike is hilly but with long steady climbs followed by long descends. The wind is always unpredictable and the temperature can get rather warm. The run is extra hilly with long climbs and donwhills with no flat sections - its either up or down. But with all the toughness comes the satisfaction of completion and a feeling of confidence and self-belief.

Since this was our second time competing at St. George 70.3, we came into the race with a better understanding and appreciation of the difficulty of this beautiful course. I'm very pleased with my performance as I was racing against several very fast and tough ladies which brought the best out of me. I was more willing to take risks at this race compared to last year but I felt like I stayed in control all day and my body responded well at all times. I had a personal best on this course by 11-minute compared to last year by improving all three disciplines - swim, bike and run. I felt strong on the course all day with no low moments and I enjoyed racing for myself - determined to do better than last year to showcase my continued improvements in the sport. Karel was disappointed in his bike performance but thrilled with his swim and run. He had a two minute improvement compared to last year and we both ran much faster than last year (Karel ran 5 minutes faster and I ran 9 minutes faster). Challenging courses are difficult because you can't chase a time or outcome but you have to stay in the moment and be proactive and present throughout the entire race.

More details to come but for now, here are the final results:

Marni
1.2 mile swim - 29:00
T1 - 2:30
56 mile bike - 2:38.20
T2 - 2:49
13.1 mile run - 1:40.50
Total: 4:53.27
2nd/3rd AG 35-39 (I tied for 2nd but they gave me third place)

Karel
1.2 mile swim - 29:30
T1 - 1:58
56 mile bike - 2:31.14
T2 - 2:30
13.1 mile run- 1:25.61
Total: 4:30.26
3rd AG 40-44

Also congrats to our athletes who embraced the challenges and finished strong! It was so much fun to share the course with so many Trimarnis!

IM 70.3 FL - Quick race recap

Whew. What a relief to get the first race of the 2018 season out of the way.

As I mentioned before, this race was extra special for me and Karel because we shared the race course with over 30 of our coaching athletes from all over the US. Although we selected this race venue as our first key race of the season before we found out it was the Regional Tri Club Championship event, this was a fantastic location for tri clubs as the event is very spectator and family friendly and the community really embraces the event.

There was so much Trimarni fun happening before the race, which helped ease the nerves and build the excitement. Karel and I made ourselves available to our athletes before the race to make sure everyone was mentally, nutritionally, physically and equipment ready to dust off the rust at this early season half IM event. It was incredible to see our athletes in action and to celebrate their hard work, the Trimarni Coaching and Nutrition team placed 3rd in Division IV!

IM 70.3 Florida was a nice reminder of the hurt, emotions and unknowns that come with racing. The weather was tolerable - not incredibly hot and not pouring down rain. Keeping with the context of the season, this was only the very first race of the season with a looong season ahead of us. Although the winter months seem to go by very slowly, we have a lot of races planned this summer and no doubt, the weeks will fly by and each race will be here before we know it. With my last race being in September and Karel's last race in November, there was no need for us to be in peak fitness right now in early April. This race was not a showcase of our athletic worthiness or predictor for the rest of the season but instead, an opportunity to race with our current level of fitness and go through the motions and emotions of endurance racing.....knowing that we have yet to get into our "race specific" training.

Karel and I did not have any goals going into this race, which provided no expectations or pressures. Sometimes this mentality can be refreshing for it makes racing fun as the opportunity for mistakes, lessons learned and low moments are welcomed and not feared. Also, without an outcome focused goal, it's much easier to keep the mind in the present moment, focusing on the process instead of trying to chase an end result.

Karel put together a good race. He was a little disappointed in his run but he felt in the context of the season, it's better for him not to be running "fast" right now as he has three Ironman events this summer (including Kona) with his last Ironman in November. He felt as if last year he got fast too quickly and he didn't want to make the same mistake this year. Karel was extremely pleased with his swim (of course, he had to beat me by 5 seconds - errr) and felt comfortable on his new Ventum bike. 

I was very pleased with my race. I didn't have any low moments and felt great all day. I had a good swim, a great bike and a solid run. My legs took some time to come around on the run but they responded well in the 2nd and 3rd loop. After I crossed the finish line, I surprised myself with a 4-minute PR from last year, which was simply as a result of my motto "do things well" all day.

Karel and I loved the cheers from those on and off the course. There's something so special about the energy boost you get from spectators, teammates and from other athletes.

I went into the race with the typical questions of "why do I keep doing this??!!" but I think that's normal to question why we like to embrace these uncomfortable feelings and unkowns of racing. Racing is so much more than just testing my fitness. Racing provides me with a safe, supportive and competitive environment to stretch my comfort zone, escape from every-day-stressors in life, explore possibilities and work through the tough moments. And more so, I just love being surrounded by like-minded individuals who also enjoy swimming, biking and running in a competitive setting. 

With this being the 2nd time I have done the race (3rd for Karel), I have to say that this event is very well organized, it's easy to get to, the course is safe and the volunteers are great. There can always be things to complain about but with all things considered, I really like this venue - especially for an early season race. And like I said before, we got really lucky with the weather. The day before the race there were two storms throughout the afternoon/evening and hot days leading up the race. Luckily, it cooled off a little on race day but the humidity hung around.

Now that this race is behind us, we will recover and then ease back into our structured training as we build up for our upcoming summer races. We will cruise through St. George 70.3 in 4 weeks without any pressures/expectations as our next big focus is Ironman Austria. 

Race Results

Marni
1st AG (35-39), 5th overall female

Swim: 29.46

T1: 3:00

Bike: 2:30.32

T2: 2:38

Run: 1:38.59

Total: 4:44.52

Karel
3rd AG (40-44), 13th overall

Swim: 29.41

T1: 2:37

Bike: 2:22.45

T2: 2:59

Run: 1:29.33

Total: 4:27.33

Stay tuned for our official race recap.