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You would think my first blog post would be a post would be something along the lines of me introducing myself to the world or talking about something positive or happy in life. But sadly no.
Instead, I decided I needed a creative outlet to write about my very first DNF (Did Not Finish) race.
Since then, I have written close to 3000 blog posts. I've had over 2.5 million blog views.
I've written about triathlon, running, and bike races. Going back to school for my dietetic internship. Went in depth about my accomplishments, setbacks and failures. I've shared my travels, events, recipes, nutrition tips, fueling suggestions, motivation tips and pretty much anything and everything about my life.
And of course, plenty of animal pictures - especially of our furry children.
Even though blogging does take out a big chunk of my time each week, I'm not planning to stop blogging anytime soon. A a writer, it is the best outlet for the many thoughts that circulate in my head, it's a great way to educate others and I love being able to refer back to special times in my life that I have documented through my blog.
Although my first blog was written nearly 13 years ago (when I was 25 years old), I find it very ironic that I wrote about the only race that I started but didn't finish.
But you know what? That's life. It's not all rainbows, unicorns and sunshine.
It's normal to have bad days, failures and setbacks...it's all part of living. And you really can't value your great moments unless you have bad moments for comparison. And this is true for racing and pretty much anything in life.
We all have great days, good days and days that we don't want to remember. So while it is important to highlight the great days (because we often take them for granted), it's important to not let the bad days get the best of you. It's just part of being human.
I hope you enjoy a walk down memory lane with my very first blog post that started the Trimarni blog thirteen years ago ........
Well, that's right-no finish time for the miami marathon.
I never thought it would happen to me....
For the first time ever, I got injured during a race.
Even worse, first time I have been injured since I started training for triathlons/marathons. What a Bummer! The marathon, all together, wasn't the best for me.
Started out really rough, standing for over 30 min before the start in the pouring rain, only to start the race with soaking wet shoes and the rain to finally stop. Next part of the the race, which went bad, was when I ran up the first huge causeway and my shins and calves starting killing me. Quads hurt, everything hurt really...well, except my heart. Heart rate was fine and I wasn't showing any signs of fatigue, besides in my legs. However, I ran through it, stopped in 3 port o potties, then at mile 11, I felt like I had just started running! I was a brand new woman.
I guess that is why I love endurance events. Nothing like a 11 mile warm-up!
From miles 11-19 I was just dropping pace (as you saw in my 10K splits) from over an 8:30 pace to almost 5 consecutive miles of sub 7:50 pace. And even better, I was seeing a sub 3:35 finish, when at first I didn't see anything less than 4 hours! However, at mile 19.5 my achilles just throbbed with pain. I was wondering what was going on...I've never been injured during a race before! I didn't know how I could run anymore, but still tried. It was like a poor ironman shuffle.
However at mile 20 had to walk. I knew the shuffle run wasn't normal Marni running style and I felt tired cause I was using muscles that weren't designed for running a marathon. I tried to run, stretch, whatever just to keep going and it wasn't until mile 22 that I couldn't make it anymore. 4 more miles of walking in pain or just stop.
Although it was at mile 22 that I debated about stopping, it was at mile 20 then I started the self talk about my reasons for going or reasons for stopping.
The tears were being held back by my pride that I still have many more races. However, when you hear a person in the crowd yelling "you can do it, just 4 more miles" all I could do was tilt my head down to the ground and keep walking.
Why why why I asked, but sometimes there isn't always a "Because".
It just happened and it is overwith. What a bummer and it just sucks! No other words around it, but I'm thankful there is no tear or sprain, just some tendonitis or inflammation.
But to be so passionate about running and see people running right by me, it was sad for me cause I just love that feeling of running.
The energy, the endorphins, the feeling of moving forward and being so easy. This was not the way I would have choosen the outcome to be for that race, especially after my horrible first half of the race.
I even debated about stopping at the half and just finishing without a medal, but my Marni spirit took over and I just wanted to keep running.
It took a lot for me to stop and I am glad that I did. The foot is getting better and I am anxious to move on and look forward to my upcoming race season.
This just shows me that I even more appreciate what I do, ever morning, of every day. waking up, excited to train, not worrying about anything hurting me or feeling weak and just loving every minute of my life, regardless if I'm swimming, biking or running.
I'm ready to train hard and work even harder for the upcoming season. I am very thankful that I have a strong heart and a positive mentality when it comes to racing and training.
When I participated in IM Canada back in July, I had three weeks of no running going into the race due to sudden hip/glute/back injury. This is nothing new for me as my body tends to get "twisted". Thankfully, I've been able to manage it well over the years but this season gave me a hard knock in the back - literally. Luckily, I went into IM Canada with great run fitness but unfortunately, I wasn't able to show it as I had to manage the run with a lot of walking, stopping and shuffling. It was actually a big unknown if I was going to be able to complete the marathon portion of the Ironman in Canada as I was not able to make a step forward without pain in my groin/hip. Somehow my body allowed me to run for 26.2 miles - very uncomfortable but not painful.
I share this picture above from the exit of the energy lab at the 2019 Ironman World Championship. I don't think the smile left my face for all 26.2 miles. Despite another "slow" Ironman marathon this season, I was grateful and thankful for the opportunity to run without pain. It was not a comfortable run as I had 10 weeks of no running from early July to mid September and only a few runs on the treadmill and a few runs outside in Kona. While my issue resolved on the left side thanks to a lot of help from PT's, spine specialists and ART, stuff moved to the right side - which is my chronically weak side that likes to give me issues every now and then. Throughout most of the marathon in Kona, my right leg felt off and I was having trouble landing without my knee/hip/foot feeling very unstable. I believe it's nerve/muscle related but I'm not overly concerned as I know it wasn't the ideal run prep going into the race.
I say all of this not to make excuses but to give some background on why I feel extremely satisfied and accomplished at the 2019 Ironman World Championship. While I am very competitive and would have liked to have had a chance to see what I could have done in great health after starting the run in 4/5th of my AG, I had to accept the current situation with acceptance. Acceptance that this was the day I was given and I can't live with what if's of what could have should have or needed to happen on race day.
The IM Kona run was difficult on many physical levels (as it should be) but mentally, it didn't break me because I didn't let it. I never gave up on myself. I focused on what I could control - nutrition, mindset, heart rate. I didn't have a pity party as I was passed by 17 girls in my age group over 26.2 miles. I also didn't settle for easy. I only walked the aid stations and although I may have spent a bit longer at each one as the race went on, I battled the demons in my head and body and kept myself moving to one aid station to the next. I fought for all 4 hours and 12 minutes that it took me to cover 26.2 miles. I celebrated each mile that I moved forward. I embraced the fatigue, pain, heat and uncomfortable whole body feeling that comes with running a marathon at the end of an Ironman triathlon on the big island of Kona.
There's not much to report on as I really just ran one aid station to the next. This is how I want to remember my 5th Ironman World Championship and 16th Ironman (my apologies - I miscounted and have "only" completed 16 and not 17 Ironmans!). I don't want to call this a bad race for it wasn't. I achieved so much and finish something that I didn't even think I would start. One day, I will look back at my triathlon "career" and see what I have accomplished, what I have overcome and all the setbacks and achievements in between. This was an incredibly challenging year on many fronts. While this may not have been a best-ever season for me, I'm proud of what I was able to start and what I was able to finish. I am proud of my body for what it allows me to do. Onward I go.
As for Karel, his back eventually loosened up and he was able to manage throughout the marathon to put together a 3:15 marathon. It wasn't fast or slow but just what he needed to do to get to the finish line. It was the day he had and he worked with what he was given. He ran aid station to aid station and like everyone else out on the course, battled the demons that told him to quit, slow down or walk more than he did. At one point a thought came into his head to just wait for me and run with me for the remainder of the marathon but I am glad he didn't. That would have been the easy option and I know he isn't one to settle for easy. When Karel crossed the finish line, he was empty and done. He hobbled to the finisher area and then soaked in the ocean until he gathered the strength to go to the grassy area with some of his Czech friends. Over an hour later, I crossed the finish line and hobbled my way to the finisher area to collect my hat/shirt and finisher medal. Oh what a feeling to have that big heavy medal around my neck. I found Karel and he gave me a big hug. With tears in his eyes, he told me about his race and his disappointment with himself. He was super proud of me but it's always hard to celebrate when one of us has an off day. We walked to the grass area and laid on the grass in the fetal position for at least 15 minutes - it felt SO good to finally lay down.
Karel brought me some food (yum french fries and pizza) and we sat on the grass for the next 30-45 minutes and shared war stories from the race, checked the results from our athletes who raced (Sara, Roman and Ericka) and talked about the pro race.
The hardest part of the entire Ironman was being so completely empty and incredibly sore and having to collect our gear bags, bike and morning clothes bag from the huge transition area - walking oh so slowly. And then waiting in line to get checked out - a lot of security. It felt like it took longer than the marathon! Then it was a very slow 25+ min walk to our condo (~1/2 mile). Then up the elevator and then to our condo. Oh it felt so good to take a shower (ouch - chaffing!) and to collapse on the bed while reading the lovely and supportive messages from our friends/athletes (and give our IMKY athletes one last virtual cheer).
Marni Run Nutrition:
2 flasks filled with 1 scoop Skratch (strawberry) in each flask
(I put the flasks with only powder in my run gear bag and then had a volunteer fill up my flasks with cold water when I was in the women's changing tent after the bike. I had 4 small tiny baggies with me with powder to refill the flasks along the way).
Coke - starting at mile ~16 to ~25.
Water/ice at each aid station.
After dismounting my bike, I quickly removed my cycling shoes as I ran my way into the terrace to grab my T2 (Run) gear bag. My legs were a little tired from 112 miles of biking but I didn't let it worry me. My athlete Diane was out on the course and on lap 2, she told me I was still leading but the girls behind me were closing in. At this point, I assumed I was still leading my age group but I didn't know by how much. Anything can happen in an Ironman marathon and I had a game plan that I trusted and I was looking forward to seeing if I could put together a solid run after what appeared to be a solid day of swimming and biking.
When I entered the women's changing room, I was all smiles as I was the only one in the room and I had all the volunteers to myself. I had a few Trimarni followers in the room (volunteers) giving me cheers which made me so happy. I put on my Nike Zoom Pegasus Turbo, emptied my pockets from the bike and put on my visor. I grabbed my hydration belt and race belt (which had my bib number on it) and headed out of the room. Rather than immediately running, I fast walked as I put on my belts. From experience, I know how good it feels to completely empty myself before a run so I made a quick stop in the port-o-john and I felt so much better afterward.
I've learned a lot from Ironman racing and one major tip always comes to mind when I start the marathon - be patient. 26.2 miles is a long way to go. I see athletes all the time chasing paces, rushing out of T2 and treating the marathon as if it is a sprint triathlon as if every second matters. Sure, you don't want to waste your time doing silly things but you want to make good decisions as it's a long day of racing and what happens in the first few miles of the marathon can potentially make or break your race. I had no time goals or paces for this run. I trusted my training and my nutrition and felt confident with my run fitness going into this race. And even though I knew my competition was likely close behind me, I needed to be smart with my execution which meant taking care of myself in the early miles and really listening to my body.
Plus, I had a very specific game plan for this marathon. Walk within every mile.
Photo: Brian Comiskey
Yep, that's right. My strategy was to intentionally take a walk (or reset) break within every mile. Not always at each aid station but instead, to walk to reset my form. This is something that I have practiced in all of my long runs and something that we encourage our athletes to do as well. Committing to walking in an Ironman can be tough for many athletes view it as failing. There's a big difference between unintentional vs intentional walking. The later makes you feel in control whereas the earlier makes you feel like defeated. I'm not saying that unintentional walking is bad but there's something very powerful about having a plan to walk and sticking to it. I figured that it wasn't if I got caught on the run by my competition in my age group, but when. However, I didn't let this thought of being caught scare me as I needed to focus on my strategy to get to the finish line.
In addition to my walk breaks (which were rarely at aid stations until the last 6 or so miles), I was also confident in my fueling plan. I had two flasks, each with 1 scoop Carborocket hydration (108 calories, 10 ounce water, 331 mg sodium and 27g carbs). Each flask was a different flavor - one with kiwi lime and the other with raspberry lemonade. For the second loop, I had two flasks in special needs filled with 3 scoops per flask of Osmo women mango (105 calories, 10 ounce water, 552 mg sodium and 27g carbs). I also carried an Enveritine cheerpack with me to start the run (and one in special needs) in case I needed a little pick-me up (I didn't end up using either). I have practiced with all products listed above as I use sport nutrition in every training session - even easier workouts. I am comfortable running with my Nathan Trail Mix hydration belt (I actually love it so much I don't like to run without it), drinking when I run and I enjoy the taste of my products. I also know that I can eventually move to coke in the later miles of the run and still sip on Osmo. The reason why I run with my hydration is that I can drink when I want to drink. Because muscle glycogen stores are declining, keeping the brain energized with sugar is key. Since the liver is responsible for this, the nutrition that I take in on the run is not only helping me muscles but also keeping my brain alert. In other words, I can always stay one step (literally) ahead of my blood sugar to prevent bonking. Also, I find that it's incredibly easy to overdrink at aid stations when you feel very thirsty or low in energy so by bringing along my own nutrition, I can use the aid stations just for water and then coke, when or if needed.
Photo: Jay Baker
Within the first mile, I realized that I didn't completely empty myself when I exited T2 so I stopped in the port-o-john right before an aid station. I figured now was the time to go as I didn't want to wait too long and then struggle to find a potty and I knew once I went, I would feel so much better. And it worked! Plus, after a quick sit and rest, I felt a million times better. This also confirmed that adding in the reset breaks was going to help me delay fatigue and hopefully run fresher longer.
As usual, the first few miles were a little tough as I was trying to get my rhythm, settle into a good stride, find my form and just put my mind into a good place. The walk breaks were also a nice distraction from how far I still had left to run as I only focused on one mile at a time. This actually made the first few miles go by really quickly. My friend Jacqui (who was the overall amateur female) blazed by me (she ran 3 hours!) and we had a quick little convo. Based on this, I knew my effort was conversational and I was not over-doing it. Sure, it felt hard as I had been racing for over 6 hours but I wasn't forcing my effort or trying to chase a pace. I would glance down at my watch every now and then and see paces in the low 8 minutes and I felt like I could hold this effort for some time so I just ran with it - literally.
Photo: Jay Baker
Once I found my running legs, my smile grew bigger. I was actually enjoying running and I felt very strong and healthy. Because I don't do the typical "long" runs in training (my longest run was 2 hours/14 miles with a main set of 10 x 1 miles slightly faster than IM marathon effort w/ 30 sec walk between) but instead, many brick runs, double run days and a lot of frequency running, I not only felt fresh for this marathon but I was looking forward to the mechanical fatigue that I knew was coming. Because I only like to put myself in that deep uncomfortable place on race day, it was something that I was welcoming but I wanted to delay it for as long as possible. My goal was to run a very steady and sustainable effort for the first loop (13 miles) as if I was holding myself from going harder. This actually made the effort feel rather "easy" but within the context of Ironman racing (it's never easy). And that tired feeling that I felt on the bike was gone. I was alert, happy, energized and fresh. This rarely happens so I couldn't stop myself from smiling. The course was packed with spectators and I felt like every corner welcomed me with new cheers and faces. I love all the turns and terrain changes on this course as it helped me break it down mentally into small segments. Once I approached Observatory hill, I saw Karel and I was super excited to see him and hear an update of how I was doing. Karel and I have developed an ability to know what the other person needs to hear in the moment when we are racing and Karel said the right thing to me. He told me that I he was so happy with how I was running but the 2nd and 3rd place girls were 2 and 3 minutes behind me. I told Karel that I was feeling really good but I was sticking to my walk-break plan. He told me to not change what I was doing as it is working. All of this conversation occurred in about 30 seconds as I was running my way up the hill. Since I was being very strategic with my walk breaks, I made sure to walk anytime I felt like I wanted to feel good for an upcoming segment. Once I made my way on State Street, I could feel the crowds giving me so much energy. I was just happy that I felt so good and could smile my way through that section.
Photo: Joanne Marshall
Going into the race, my goal was to get a Kona slot. I figured we would have two slots but I wanted to win my age group just be sure. While this goal was important to me, I made sure not to take risks and to stick to my plan. At the end of the day, the only person I can control is myself. If the other girls were to run faster than me, so be it. I wanted to put together a race that I was proud of and at the end of the day, the athlete in my age group who put together the best race (in other words, who is the best at not slowing down) was going to win the age group and get one of the two Kona slots.
When I saw Karel for the second time, he told me that the girls were running just a bit faster than me but to not change what I was doing. This news worried me a little bit as I saw the two girls running in the opposite direction on State Street and I felt like the gap was closing. It was still hoovering around 2-3 minutes which is not that much time in the marathon. I also heard Karel's mom cheering which just made me smile so big as she was having a blast out there with her cowbell.
Once I made my way on the gravel trail section, my legs were happy. I really enjoy running on gravel and I tried to stay on the gravel section for as long as possible (even if that meant running on the side of the run path with just a small patch of gravel). On the next out and back, I saw the girls and they were getting closer to me. Still, I was feeling good and stayed with my run/walk plan.
The first loop went by really fast which is exactly what I had hoped for. I was also really happy that my form wasn't breaking down. While I thought it would be hard to make the u-turn to lap two within a few hundred meters from the finish line, I was actually looking forward to lap two. Bring it out, I thought to myself.
I made a quick stop at special needs and then made my way back out of town. For this second loop, I needed to take a few small risks but also remain calm. Since I was very patient in the first loop with my effort, I had a lot of trust in my body for the next 13 miles. I knew the mechanical fatigue was building and it was going to get really hard, really soon but I just kept taking care of myself and focused on running well. After the run through the stadium, I started to mentally take note of the segments of the course that I wouldn't have to do again. Stadium - check. As I got to Observatory hill, there was Karel again and he told me that it was still close. Perhaps the coaches/friends of the other girls behind me were giving information like "she's walking" which made the other girls speed up but it was getting close and Karel was on edge (he later told me that my race was a very exciting race for him to track!). Rather than walking up observatory hill(s), I ran because I knew that if I was going to take a risk it was going to be on the hill. So I made my way up the hill, took a reset break, charged down the hill and after state street, Karel told me that I had opened up the gap and it was now around 4-5 minutes. I couldn't believe it. Am I really running away from my competition? This never ever happens?!?! While I knew I was slowing down, I was still able to keep good form and I never felt like I wanted the run to be overwith. I felt like I was there doing what I had trained to do and my body and mind were ON!
As I past mile 20, I told myself to just think of my favorite 6 mile running route. Then when I got to mile 23, it's only 3 miles - that's like a typical brick run (even though I always go by time and not miles/distance). Then when I got to 24, I told myself when I got to mile 25, I could give it everything I had. While it wasn't much more than I was giving for the last few miles, I couldn't believe the day that my body put together. I sprinted my way to the finish (well, it felt like a sprint) and made sure to celebrate the last mile. I loved seeing my athletes on the course and I could not wait to get back out there to help bring everyone to that finish line.
Funny stories....At one point, Karel told me to keep myself cool. I was like, um, I am not hot at all. While a few sections of the course were a little warm, the weather was perfect. I grabbed ice a few times but I didn't hold it long because it was too cold. Also, when I was nearing mile 16, I thought in my head it was mile 17. Total disappointment to see mile 16 instead. However, I must have missed mile marker 24 so after mile 23, I just kept running on the course thinking "where is mile 24?? And then when I saw mile 25 I was like "SCORE!" That was the best feeling ever and it couldn't have come at a better time as my legs were not moving so fast in the last few miles.
When I crossed the finish line, I felt amazing. Sore, tired, exhausted and short of breath but amazing. I couldn't believe it. When I saw Karel and his mom (and a new friend Lindsey) behind the barricades, I just lifted up my arms as I couldn't believe it. I just won my age group and qualified for Kona for the 6th time.
There's nothing like that feeling of crossing the finish line of an Ironman!! It makes all the unknowns, challenges, worries and muscle aches worth it.
My coach, best friend and life-long teammate.
While anything can happen in an Ironman, I feel I put together a perfect race. The exciting part for me was that I was racing for all 140.6 miles. My competition was strong behind me and for most of the race, three of us were within 3 minutes of one another. For me, it wasn't so much about the time or place as far as why I am so proud of my performance but my execution. Everything I did on race day was practiced in training, I listened to my body, I arrived fit, healthy and physically and mentally fresh and excited to race. I didn't chase a result or metrics or an outcome but instead, stayed true to myself and focused on what I needed to do all day to deliver me to my 14th IM finish line with a smile that didn't go off my face for all 26.2 miles.
After the race, it took me some time to hobble my way to my gear bags and change in the terrace bathroom before heading back out to cheer for our athletes. I was so cold after the race that it took me some time to warm-up in the food tent! It got rather cold at night so I was happy that I had my warm clothes from the morning. I made sure to eat as much as I could after the race to help with the recovery process. The worst part of the day was hearing from Karel that our athlete Ericka crashed with just a few miles to go on the bike after she moved herself up to 6th place in the pro field in her first ever Ironman. She hit some gravel on a turn (accident as she is a great rider and bike handler) and went down - luckily nothing was broken but she was taken to the hospital. While we are incredibly sad about how her day ended, we know she will be back stronger and hungrier than before. We love you Ericka!
Here are my splits from the run, which include my walk breaks. I didn't have a set time that I was walking as I just walked to reset my form, stretch out and take care of whatever I needed to do to run well until my next walk break.
Mile 1: 8:17 min/mile (didn't see the official start to the run so I started my watch late)
With every Ironman, there is always the unknown of what will happen to the body on race day. For most athletes, there are a lot of questions surrounding the Ironman marathon. Running 26.2 miles is no easy feat but after 2.4 miles of swimming and 116 miles of cycling, the body is physically compromised. Toss in the heat and a very hilly and challenging run course and the thought of running a marathon at the end of an Ironman can cause a lot of worry.
After I registered for Ironman Chattanooga the week before race week, I didn't worry too much about the marathon. To be honest, in the past, I've dedicated my entire season to training for an Ironman and felt less ready than I felt going into IM Chattanooga. All summer, my running form and resiliency has continued to improve. I always feel stronger running off the bike than in solo runs. I've experimented with all types of sport nutrition products and I've gone back to running more on the treadmill and track (along with hills) to help me stay injury free. With my longest runs in training this summer ~11.5-12 miles (Karel's longest run since IM Lake Placid was 1:50 and on the treadmill), I found myself going into this marathon with a surprising amount of confidence. I didn't feel fast but I felt strong.
Because we don't prescribe to high volume run training (instead run frequency and specificity), we believe that a "successful" marathon does not result from running long miles in training (2.5+ hours/20+ miles), trying to be fast in training or by achieving a certain body image/body fat composition but instead, focusing on the things that are important on race day. A great attitude, a healthy body, freedom in pacing, great form/posture, great mental strength and a dialed-in fueling/hydration plan (with ability to adapt) provides an ideal scenario to help delay fatigue. Although I never consider myself a fast triathlete runner (and Karel was not too impressed with his "slow" marathon immediately after the race), we both have learned to recognize that success in long distance triathlons, especially in the Ironman, comes from being exceptionally great at not slowing down. This is why Karel and I use sport nutrition for every workout so that we can go into a race with confidence and experience on the products that best work for us. This is why we focus more on form/posture and building resilience in our run training instead of chasing times or paces. Seeing that we both were focused on doing things well on race day and being great at not slowing down, this is a testament that a healthy and well-fueled and hydrated body with a strong mind can do amazing things on race day
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Even though Karel recently ran on some of the Ironman Chattanooga course just two weeks ago at the Ironman 70.3 World Championship, you can only mentally prepare so much for an Ironman marathon as mechanical fatigue and the weather and any other issues can play an impact on how the body performs when running off the bike.
When Karel started the marathon, he quickly passed a few guys and found himself in 2nd place in his age group, 1:46 behind the leader. For the first 4.5 mile slightly undulating, long stretch of road with no one in sight, Karel focused on finding his form and taking care of himself, nutritionally and mentally. When he got to an aid station around mile 7-8 ("railroad" station with the band for those who were on the course), he started to feel the heat and at that point, he walked through the aid station to make sure to really cool himself off. By the time he saw Justine at the first kicker of a hill around mile 8 of the course, Karel was in the lead of his age group by about 2 minutes. When Karel crossed the bridge, he still felt ok but to keep himself cool, he took advantage of the fully stocked aid stations with water/ice. In the back half of the course with the longer hills, Karel walked twice more at aid stations to take the necessary time to cool himself and to also take in calories from coke/Red Bull. Karel also used his sport nutrition from his flasks, which he sipped as needed between the aid stations to get electrolytes, fluids and some calories. Karel never has a precise plan with his nutrition going into his Ironman races yet he has never had a nutrition/GI related issue on race day. Karel is always listening to his body to know when to take in or back off on calories based on how he is feeling.
After crossing the wooden blue bridge, Karel got another update from Justine that he was still leading his age group and the gap to 2nd place was over 8 minutes. At this point, Karel didn't care about his overall placing as he was focused on getting his Kona slot but little did he know that he ran his way from 10th overall male after the bike to 4th overall but the leader was still over 5 minutes ahead of him. Because Karel was so focused on his age group, he didn't think to ask Justine to track his overall placement so he never knew where he was in the overall placing. After Karel stopped at special needs to grab two new bottles (which were fully unfrozen and very hot), he started to really feel the heat so he knew that he would need to start walking more at the aid stations to take care of himself. Although this would slow down his average pace for the marathon, this was the best decision for him on this day to put together the best race possible.
Once I reached the top of the hill and heard from Justine that I was "killing it" (thanks Justine for the great energy!) in my age group with a 17:45 minute lead from 2nd place (official results, more on this in a minute), I didn't get too confident with this information as I know nothing is certain in an Ironman marathon. And with the rolling start, I wasn't sure if the results would change after a few miles, when more females got on the run course. With my athlete Thomas (first time Ironman) about 1-2 minutes ahead of me and in my sights(great motivation), I kept myself focused on my form and used the first aid station to cool myself down. I wanted to give my tummy a chance to settle after the bike before taking in calories so I waited until mile 2 to take in calories from my hydration belt. The volunteers were amazing at the aid stations and for the first 4.5 miles, I looked forward to each aid station to break up the run course. I was using water, ice and sponges to keep myself cool.
I didn't care for the first 4.5 miles of the run course (boring to me) so my focus was on running well and then rewarding myself by taking a little walk before turning to the path by the water. With every mile, I found myself passing guys and running alongside a Japanese guy who was great company for me. Before I knew it, the "boring" part of this course was over and I was surprised that I didn't walk yet. Although we are huge proponents of walking to reset form and to take care of yourself, my form felt great and mentally, I felt strong and resilient so I just kept going.
I loved the run path section of the run course (especially the wooden bridge sections) and before I knew it, I saw Justine at the hill around mile 8 before the bridge. It's always a nice boost to see a familiar face but Justine was giving me so much positive energy. She told me that I was still in the lead with over 16 minutes to 2nd place (it was actually 20:23 per official results but more on this in a minute).
When I got to the bridge, I spotted Thomas's wife Lindsay and my athlete Katja who was cheering and it made me smile. I couldn't believe that each mile marker was getting bigger and I was already at mile 8 and the miles were just ticking by. While I didn't feel fast, I didn't feel slow as I was passing a lot of guys out on the course. I had a great rhythm and I was actually looking forward to the hills to bring a change to my running stride.
By the time I got to around mile 10/11 of the run course, I passed Thomas at an aid station and gave him a cheer. We ran together until the next aid station and I loved having his company. I noticed that the camber of the road was making it hard to run as my legs began to fatigue so I made sure to focus on running the straightest line possible around the neighborhood/country club.
Not even half way through the run, I didn't think about how long I still had to go but I kept myself going by thinking about how awesome the wooden blue bridge would be with all of the spectators. Although the hills were tough on this course, I felt like I was still moving at a good pace. I never looked at my running watch as I didn't want to get disappointed if I saw a time slower than what I thought I was running so I just focused on how I was able to use my mind to control my body.
Before I knew it, I had tackled the big hills on loop one of the marathon and I was finally on the wooden bridge. I really liked the feel of the bridge as it was a little easier impact on my legs but the dips and bumps in the bridge made it a little more challenging to run on than I had imagined. Regardless, I was so happy to see so many spectators cheering me on. What a great boost!
When I got to special needs, I gave myself permission to walk as I felt it was a necessary moment to take care of myself. I grabbed two new flasks of sport nutrition (mine were not super hot which was good) and walked until I was ready to start running again. Although it felt like I walked for minutes, my file in Training Peaks said I only walked for 45 seconds. After my walk, I saw Justine and my friend Kristen and they both told me I was still doing great and that the girl in front of me (overall female) was not looking at good and she was really slowing down. Once again, I didn't think about overall as it never occurred to me that I would be racing for an overall amateur female finish so I just stayed focused on my age group and taking care of myself to keep myself going.
As Karel made his way through the growing crowds of his second loop, he started to walk more often at the aid stations as he was in survival mode to keep himself cool. As his body was getting tired, he kept focusing on his form and nutrition as he knew those two things would help him run the best possible on that day. Aside from Kona, Karel and I have never raced a hot Ironman before so we were adjusting to the conditions with every mile. Karel stopped taking the Red Bull on the second loop as he felt like it wasn't sitting as well as the Coke and he was using ice/water at each aid station to keep himself cool. We both wore our Perfect Cooling Towel which worked wonders on race day as it not only kept us cool but it held water for us to squeeze when we got warm in between the aid stations.
When Karel saw Justine at mile 20 (on the hill), he told her that he was getting really tired. Karel isn't one for excuses but his energy was running low. Justine kept him going with some positive words just like I did when I saw him in Lake Placid and he told me he was hurting bad. Even though Karel had over a 15 minute lead in his age group at this time in the race, he still didn't want to leave anything to chance, just in case another athlete had an unregistered/lost chip or if something happened to Karel in the later miles.
The hills were growing on loop two of the run but no matter how much pain Karel is in on race day, he finds something deep within him to keep him going until the finish line. Just before climbing the last long hill just after mile 23, Karel told himself that this would be the last hill so he could push it. Well, that extra push took so much energy out of him that he stopped at the top of the hill (before the downhill into the downtown across the river) because his body stopped moving. His mind was telling his feet to keep moving but for 8 seconds (which felt like forever) he could not get his body to move. He almost thought that he would collapse and not make it to the finish line with less than 2 miles to go. Finally, he managed to wobble forward and let gravity push him down the hill. Karel doesn't remember much on the wooden bridge as he was just focusing on one foot in front of the other but he does remember getting a few cheers saying his name (he says thank you!). Just as Karel was about to round the corner to head to the finish, his fuel belt fell off (velcro) and he had to stop and pick it up. He said that was so difficult to stop and bend over with less than 1/2 mile to go. Karel managed to make his way to the finish line chute without being too disoriented (like in Placid) and crossed the line with his first age group win.
(Karel didn't wear his bib number in the front on the run so we are still searching FinisherPix lost and found for his run pictures before we purchase them...so for now, this pic will have to do.)
When I got to the long stretch of road on my second loop, my mission was to keep moving forward. I said a few cheers to familiar faces and my athletes but other than that, I tried to minimize any extra energy expenditure that was not related to cooling myself, moving forward and fueling myself.
Once I made it on the running trail, I pulled every mental trick in my book out to keep me going. I would tell myself "pretend you are on a relaxing training run" and I would look at the birds in the water. I also found myself really embracing the pain in my quads and calves as it was a sign to me that my body was healthy and strong enough to keep going. I thought back to all the times that I was injured in the past and I would have given anything to run. I also looked forward to every aid station to grab ice and hold it in my hands, along with sponges and to soak my cooling towel. Around mile aid station 10 or so, I started to sip coke every now and then just to change things up with my sport drink in my flasks. My tummy felt fine but I still had to make sure not to listen to my body as I know it's a small margin of error with sport nutrition in a hot and hilly race as you have to fuel/hydrate enough to help delay fatigue but without overfueling/hydrating to cause GI issues. So far, my gut was doing ok and based on my ability to keep going without walking the aid stations, I felt like I was doing things well on race day.
Marni Marathon Nutrition (Nathan Hydration belt):
4 x 10 ounce flasks each with 120 calories EFS Pro (cucumber)
Coke at aid stations (I'd estimate about 8-10 aid stations)
Water/ice
Karel Marathon nutrition (Fuel belt hydration belt):
2 x 6 ounce flasks with precision hydration (1500)
2 x 8 ounce flasks with precision hydration (1000)
1 x 8 ounce flask with Enervetine
Coke/red bull
Water/ice
When I saw Justine at mile 20, I was doing more shuffling up the hill than running but still smiling. Justine told me that there was a girl named Olga was closing the gap behind me and that she was now about 6 minutes behind me. After I heard this information, I remembered to ask Justine how Karel was doing. She responded by saying "He finished 2nd overall and won his age group." I was so happy for him that I completely forgot about my pain for a minute. I also laughed to myself that she said "Finished" as I was a little jealous that he was already done and I had 6 more miles to go on the hardest part of the course.
After I settled back into my race, this Olga girl worried me a little bit as she was running much faster than me and gaining a lot of time to me. Part of me said "oh that's ok, you can be 2nd in your age group" but then a bigger part of me said "second doesn't sound as good as first!"
With my legs throbbing with soreness with every foot strike (especially on the downhills more than the uphills), I found my mental strength to be at an all time high to keep myself going. Although per the tracker, I was slowing down, I was still holding good form which was my main focus on race day. I was determined to keep on running until the finish line because well, the quicker I get there, the sooner I can stop the hurt!!
With around 4 miles to go, I became really really worried about the downhill to the finish line as my legs were starting to get tighter and tighter as I made my way to mile 22 and it was so painful to hit the ground with every foot strike, especially anything downhill. I remember seeing the mile 23 sign on the first loop and when I got to the second loop, I was so thrilled to see it! It was the best feeling to see the bigger numbers on the mile signs on the 2 loop course and to finally realize that those are my numbers!
As I was making my way back up the last long hill, I saw a few of my athletes on the course and everyone was cheering me on. I tried to give everyone a cheer or least a thumbs up (or pat on the butt). Although I felt like I was still moving forward I knew that I was really slowing down. After not being passed by any females all day, I was finally passed by a female athlete. She looked really good as she passed me and as I made a little surge up the hill to glance at her bib, and it read Olga. I wasn't sure how much of a gap she had closed on me in 4 miles so I tried to stay with her, but my body had one speed and it was not as fast as hers.
After she passed me, I stayed in competition mode as I know that anything can happen in the last two miles. Even with all of the pain in my body, I did not come this far to give up. When I saw Justine at the end of the wooden bridge, she yelled to me "Marni, you have to sprint!!!"
Sprint?!?! Are you freaking kidding me?? Well, I did all I could as I knew there must have been a reason why Justine wanted me to sprint and somehow, I managed to run down the hill toward the finish chute as fast as I could, with pain in every leg muscle and a body that just wanted to fall over and rest.
Although I was still running as fast as I could (after 144 miles of racing), I made sure to really enjoy the finish line. There's nothing more special to reach the finish line after a full day of swimming, biking and running.
Although my focus was on the finish line, I somehow managed to spot Karel and I immediately I ran over to him and gave him a high five. It was the best feeling to see him there, cheering me on. I could hear Justine cheering me on "Go Marni Go!" and I gave it all I had until I crossed the finish line.
Before I had a chance to even process my day, the volunteers were asking me if I was ok and if I needed any help. I told them that I was ok, just very, very sore and exhausted. I couldn't wait to hug Karel and hear about his day since I hadn't seen him all day since we started the swim, over 10 hours ago.
After the volunteers congratulated me and handed me my finisher hat and shirt, I walked over to the barricades to finally rest and I saw Justine sprinting over to me, yelling "You did it, you did it!!"
My immediate response was, "I did what?"
She then proceeded to yell to me that I won.
"Won what?" I asked.
Justine ran over to me on the other side of the finishing area and she gave me a huge hug and told me that I was the overall amateur female. The amateur female champion! This was the first time that I processed this information and to be honest, I didn't believe her. A few minutes went by as I collapsed into her arms with exhaustion and I kept asking her "Are you sure?"
Karel walked over to me and gave me a huge hug. What a day for both of us! Karel was pretty tired as he had been waiting for me for over an hour so not too long after I finished, we waited for Thomas to cross his first ever IM finish line (10:50!!) and then we both hobbled our way to our gear bags and then to the car to get changed, before spending the next few hours waiting for each one of our athletes to finish so that we could congratulate them at the finish line.
A little while later we heared that Olga (who was in my age group) was disqualified (we still don't know why). But before her results were removed from the official results, Justine told me that I still won my age group by ~90 seconds. It was so close between us and that is why Justine told me to sprint the last 1/2 mile. Even though I won, I'm glad that I sprinted!
Although Karel and I both ran "slow" marathon times, we have both learned that to run fast for 26.2 miles at the end of an Ironman, you don't have to be fast....you just have to be great at not slowing down (or be the one who slows down the least). Here are the stats as it relates to our age group and overall placing (and time gaps) over 26.2 miles:
Karel Overall:
Bike end: 10th overall, 9:52 down from leader
Run start: 10th overall, 10:19 down from leader
4.5 miles - 4th overall, 8:21 down
7.2 miles - 4th overall, 7:49 down
10.1 miles - 4th overall, 6:49 down
13.1 miles - 4th overall, 5:26 down
17 miles - 3rd overall, 4:48 down
19.7 miles - 2nd overall, 4:01 down
22.6 miles - 2nd overall, 2:49 down
25.6 miles - 2nd overall, 2:25 down
26.2 miles - 2nd overall male, 2:25 from the winner
Karel Age Group (40-44):
Bike end: 2nd AG, 2:05 down from leader
Run start: 2nd AG, 1:46 down from leader
4.5 miles - 1st AG, :53 lead
7.2 miles - 1st AG, 2:06 lead
10.1 miles - 1st AG, 4:12 lead
13.1 miles - 1st AG, 8:22 lead
17 miles - 1st AG, 12:27 lead
19.7 miles - 1st AG, 14:26 lead
22.6 miles - 1st AG, 16:48 lead
25.6 miles - 1st AG, 17:06 lead
26.2 miles - 1st AG, 17:02 ahead of 2nd place
Marni Overall:
Bike end: 2nd overall, 10:38 down from leader
Run start: 2nd overall, 9:08 down from leader
4.5 miles - 2nd overall, 8:49 down
7.2 miles - 4th overall, 8:35 down
10.1 miles - 4th overall, 7:08 down
13.1 miles - 4th overall, 6:37 down
17 miles - 3rd overall, 5:16 down
19.7 miles - 2nd overall, 2:03 down
22.6 miles - 2nd overall, 1:43 down
25.6 miles - 1st overall, 5:33 lead
26.2 miles - 1st overall, 5:47 ahead of 2nd place
Marni Age Group (35-39)
Bike end: 1st AG, 17:26 lead
Run start: 1st AG, 17:46 lead
4.5 miles - 1st AG, 19:45 lead
7.2 miles - 1st AG, 20:23 lead
10.1 miles - 1st AG, 22:02 lead
13.1 miles - 1st AG, 22:49 lead
17 miles - 1st AG, 24:22 lead
19.7 miles - 1st AG, 24:20 lead
22.6 miles - 1st AG, 22:22 lead
25.6 miles - 1st AG, 20:40 lead
26.2 miles - 1st AG, 20:20 ahead of 2nd place
Final Results Karel: 9:20.55 1st AG (40-44) 2nd amateur 3rd overall Kona qualified for IM Kona 2018 (accepted slot)
Swim (2.4 miles): 47:05 T1: 3:08 Bike (116 miles): 5:08.14 T2: 2:40 Run (26.2 miles): 3:19.52
Marni: 10:28.50 1st AG (35-39) Amateur Female Champion 10th overall female Kona qualified for IM Kona 2018 (declined slot) Swim (2.4 miles): 47.00 T1: 4:12 Bike (116 miles): 5:33.23 T2: 3:00 Run (26.2 miles): 4:01.18
Stay tuned for our post-race/awards/Kona slot/rolldown race report!
A BIG thank you to our
2017 Trimarni sponsors and affiliates:
-Run In - for helping us with all of our running needs -New Wave Swim Buoy - for keeping us safe and seen in the open water -Mg12 - for helping our muscles stay relaxed -Clif Bar - for quality ingredients in quality sport nutrition -Cheribundi - for providing a safe, natural and delicious way to reduce inflammation -Veronica's Health Crunch - for the most delicious hand made crunch - ever! -Infinit - for customizable sport nutrition -Levelen - for helping us optimize our hydration needs through sweat testing -Hot Shot - for keeping Karel cramp-free! -Solestar - for maximum stability, better power transmission -Boco Gear - for helping us race in style -Canari - for the most comfortable, functional and stylish gear
-Xterra - for the fastest wetsuit ever (so fast, Karel is now beating me in the swim!)
-Alto cycling - for enginnering the fastest race wheels
-Swamp Rabbit Inn and Lodge - for keeping our campers happy with perfect lodging options -Salem Anesthesia - for your Trimarni support
After transitioning from bike to run, I jogged out of the transition area, started my Garmin 910 (which I powered on in the last mile of the bike - already set on the run function) and was feeling a lot of energy from the crowds.
My plan was to use the first 5 miles or so to find a good rhythm as I had no pace goals for this run. My Garmin was simply there to record data but it was not controlling how I raced my race.
While shuffling my way up Palani, before turning right onto Kuakini Hwy, I tried to not confuse feelings with actions. Even though I didn't feel great coming out of the transition tent and my Ironman swim and bike performance had me feeling as if I was not having a good day, I did everything in my power to not let it get to me. I told myself that I could still put together a great run and amazing things could still happen.
I suppose I had two options at this point - to settle for the day that was far from my best or to convince myself that today was a great race - I went for the later as a little positive self talk during tough moments can make a world of a difference.
Suddenly, I felt a little better - not great but not bad. My legs still felt super heavy as if the pavement was sucking all of the energy from me but after turning right onto Hualalai and then left onto Ali'i and seeing all of the people, I really had no choice but to keep running as the crowds were giving me a lot of energy.
In my three previous Kona races, I have never really enjoyed the out and back, almost 10 mile section on Ali'i drive. It's really hard for me to get into a rhythm and with all of the people, it's almost like mental overstimulation. But perhaps this is because on the Queen K it is the extreme opposite - it's too quiet with not a spectator around for over 15 miles.
For the first few miles, I focused on drinking my Clif Hydration from my flasks between the aid stations and water at the aid stations. I had extra packets of Clif hydration to refill my flasks as well as some blocks and salt (and TUMS as needed - never needed to use them in Kona this year).
As usual, I walked through the aid stations and for the first few miles, my walks were short as I was feeling semi-ok. But nearing the turn around, 5 miles down the road, I started to feel a bit tired. Although we were running by the ocean, the lack of cloud cover and almost no breeze made the air super thick. At first I was actually excited for these extreme conditions as I tend to perform well in the heat but on this day, I just felt off from the start and I still wasn't able to bounce back for this run.
I saw a lot of athletes that I knew who were doing amazingly well in front of me, met a few new ones (thanks Jacqui for the 1-mile chat!) and saw a lot of familiar faces behind me. I kept reminding myself of this awesome opportunity to be racing (suffering) in Kona for the Ironman World Championship.
Prior to the turn around, I saw Karel. I don't know what got into me but I moved to the left, gave a big cheer for Karel and stuck out my hand for a high-five. Karel smiled and high-fived me back.
In all of our races that we have done together in the past 3 years, never have I tried to disrupt Karel's race as I know he is always mentally in the zone and doesn't like distractions. But something inside of me felt like I needed to do this and I am so happy that Karel had the energy to high-five me back.
It totally made my day 10x better.
As I was running back toward town to finish up the Ali'i drive segment of the marathon, I hit a really low spot around mile 7 or so (I'm guessing). It was hot and my body was tired. Oddly enough, my mind was still fighting hard. I didn't feel bonky or weak, just tired. My legs were trying super hard to get me to walk often but I only walked the aid stations. I was surprised at the pace I was holding which was around 8-8:20 min/miles when I looked at my watch, but this was only thanks to the walk breaks at the aid stations. And as the race went on, the walks got longer and longer to take advantage of the coke, ice, water, more ice and more water.
It was getting hot!
After running my way toward Palani, I shuffled my way up to the aid station which was waaaaay up the middle of Palani.
It's amazing how that hill grows on race day.
The crowds were amazing and there was even an announcer with a mic who was cheering for us so I stayed mentally focused until the aid station. At the aid station on Palani, I gave myself permission to walk all the way to the top of Palani in order to reset my brain and mind for the next half of the race (sadly - when we get to the top of Palani, we are "only" at around 10 miles - not even half way.)
At this point, I had decided to switch to coke, water and ice along with Base Salts but I didn't ditch my Clif packets, blocks or flasks. I was in survival mode and I was just focused on getting my body from one aid station to the next.
The Queen K is nothing more than long rollers. Sounds easy, right? Well, it's really very long rollers with no shade, squeezed between two lava fields. To say it was/is hot is an understatement. The heat that was felt on race day was indescribable and just by seeing some of the professionals who were walking, jogging or not having good days, this was a sign that being fast on race day was not the magic formula - just be the best at surviving.
It was really cool to see the professionals and age groupers who were having great days as this was a great dose of motivation. I remember hearing Luke McKenzie cheer for Beth G, Matt Dixon cheer for Sarah P and seeing Rachel Joyce and Heather Jackson having amazing performances.
As I was running on the Queen K, I could feel my legs starting to feel a little better. Somewhere between mile 11-13 (can't remember) I needed to go to the bathroom - although it felt really good to just sit and of course it felt like an eternity in there. But, I was in and out rather quick. I did have to take off my race belt and hydration belt and pull down my tri suit but I much prefer racing in a tri suit than having an elastic band around my waist when I run.
The miles were ticking away...but very slowly. I stayed as mentally strong as I could, still only walking the aid stations.
It wasn't too long on the Queen K that I spotted Karel. My first thought was "he is so lucky that he is only a few miles from the finish". I was, maybe, half way through the run (we typically are between 45-60 minutes apart in Ironman races). My second thought was "wow, he is running with really good form considering his previous foot injury (partial plantar fascia tear back in May) and I can't believe he is still running so well in the heat" (Karel does not like racing in the heat).
And my third thought was - go give him a high-five!
There I went again and ran over to the left side of the cones and reached out my hand for another high-five. Karel responded back and smiled. One of my favorite memories of the race as he was just a few miles from finishing his first Ironman World Championship.
Well, the great feeling didn't last long as a few more miles down the road, it started to really get hard to move my legs forward. My mind was still "racing" but my body wanted to stop - very badly. But I found strength to keep moving.
The 6 miles to the energy lab on the Queen K are long......but I had mentally convinced myself that if I can get to the energy lab, I only have 4 miles in the energy lab and then I am on the way back to the finish. I can do this!!
I saw a lot of people walking and it looked like everyone was suffering. Sure, there were athletes who were having a great day but I could tell that everyone was extremely focused. Although the Ironman does require a lot of mental strength, it seemed as if this year in Kona, every athlete was trying to handle the mind games that were happening during the race due to the heat. The body wants to keep going, the mind says no. The mind says keep going, the body says no.
It's so exhausting to have to race like this rather than just getting the body into a rhythm but in order to get to any finish line, the mind has to be stronger than the body.... BUT, then again, the body has to be able to respond.
I welcomed the slight decline in the road for the first mile in the energy lab and at that point in the race, I really couldn't tell if it was any hotter in the lab than on the Queen K. I do recall feeling a little breeze but it was far from the breeze that would cool me off.
When I approached the run special needs at mile 18, I decided to not pick up my extra flasks with Clif Hydration. Perhaps I should have (now looking back) but then again, I was really struggling making good decisions as I was so focused on getting to the finish line.
Although I didn't think about while I was running, I look back and all I can think is all of the poor decisions that I made on race day on the run. Maybe the outcome would not have been any different but it was almost as if my body and my head were in two different places and did a very poor job of communicating with one another during the race.
As I moved my body, one foot in front of the other as quick as possible up the 1 mile steady climb back to the Queen K, I was approaching mile 20 and I gave myself permission to have one more long walk before the last 10K home. While I was running close to the energy lab and inside the energy lab, I counted all of the age group females ahead of me.
As I was exiting the lab, I guessed that I was somewhere between 50-60th. I was actually quite surprised and this gave me an extra push to keep going to the finish. I was in a world of hurt at this point, not knowing if my next step would be my last step but I just kept fighting.
For the next two miles, I could feel an ache in the left side of my neck. It felt like someone was pinching me and every time I ran, it felt a bit tighter and more painful. I didn't think too much of it as it was just annoying more than anything so for the next two aid stations, I tried to stretch out my back/neck as much as possible (my back issues from August were on my right side).
When I got to mile 22 or so, I noticed that Professional Meredith Kessler was walking - as she did for most of the marathon. We both shared a sigh that this was a hard day but I told her how amazing she was for not quitting. After a brief chat with her, I had an even bigger fight to get to the finish. She is so inspiring.
It was only a few minutes later that with every step, I was having trouble breathing. The neck pain that I was feeling had moved to my chest and it was becoming extremely painful. I was willing to push through it but my body thought otherwise.
With every running step forward, I was unable to breath. The longer I tried to run, I found myself gasping for air.
I stopped immediately and put my hands on top of my head as I was trying to catch my breath.
At this point, I was frustrated. I saw athletes passing me and I wanted so bad to be with them. Not to beat them or to compete with them but I had worked so hard mentally to get to and out of the energy lab and now my body was not letting me fight any longer.
I tried to run again and to adjust my arm position while running, tilt my head, hunch over - do anything possible to run but I couldn't run without losing my breath. I could handle the pain - hey, it's an Ironman, it's going to be tough - but physically there was nothing I could do for the next 4 miles as every time I tried to run, I was gasping for air.
I've never walked more than an aid station (or a short walk as needed) in a marathon of an Ironman and here I was, walking mile 22, mile 23, mile 24, mile 25. Surprisingly, the miles went by rather quickly as I just kept focused on the next aid station.
I must add - the volunteers were amazing all day but especially on the run. They would say my name (from my bib number), "Marni - you are doing amazing." I couldn't help but smile but inside, I was sad.
I spotted my athlete Colleen near the Base tent who was full of cheers all day. I was actually so happy to see her as it lonely walking by myself on the Queen K (no spectators are allowed past the first/last 1/2 mile or so on the Queen K).
I tried to tell her what I was going on but it was hard to talk. I asked her to text Karel that I was having a hard time and that I was at mile 22 but that I would finish.
As I was nearing mile 24 and almost at the top of the Queen K, I saw Purple Patch bike expert Paul on his bike and he was giving me a pep talk. Sadly, I still couldn't run.
More than any other race, the IM Kona finish line is extra special and for the last 4+ miles, all I could think about was not being able to run to the finish.
I tried to run again down Palani and just couldn't. It was dark at this point and my only thought was to just get to the finish - I'm never doing another IM again (more on that later).
I tried to run again on Kuakini, less than a mile from the finish and couldn't.
I tried again on Hualani, less than 1/2 mile and with the help of some very deep exhales, I was able to run. I figured I only had one chance to start, for if I stopped I would be gasping for air. So, I just kept with my heavy exhale breathing tactic and shuffling my feet until I reach the finish line chute.
I tried to embrace the finish but all I wanted to do was to cross the finish line, stop moving and see Karel.
When I crossed the finish line, I felt so relieved that my 11 hour and 30 minute, 4.30 marathon run/walk, 140.6 mile adventure with my body was over.
The volunteers put their arms around me and asked if I needed help walking to the finisher area and I said YES!. At that point, several of my friends (who were volunteering) came over and assisted me to the finishing area.
I kept asking, "Where's Karel?" but no one could tell me where he was at. All I wanted was to see Karel.
I finally felt a bit better (and could breath a bit easier) and I was moving extremely slow but I made my way to pick-up my pre-swim gear bag (with my phone), texted Karel that I was walking over to the food area. I picked up my medal and finisher swag from the volunteers at a tent. I then went over to the food area to sit on the grass and I just laid down, for what felt like forever - hoping that Karel would find me but little did I know that he was worried, looking for me because he heard from someone that I had DNF'd.
Stay tuned for my post-race report......
As for Karel's run:
Karel said he felt off from the start but luckily, his foot wasn't bothering him too bad. Karel had to miss/modify a lot of runs due to his foot which was very slow healing so it was a big unknown what would happen on race day.
Because Karel never raced in Kona before, he knew it would be hot (and windy) so he didn't have anything to compare to if 2015 IM Kona was any more hot than other years.
Karel focused on finding his stride, light on his feet with good form for the first few miles. He was unable to find light feet so after a few miles, his only mission was 26 x 1-mile aid stations. Karel's only goal was to get to the next aid station - he said that his race had nothing to do with running a marathon. He kept telling himself "just make it to the next aid station and your race is over." When he got to the next aid station, he then told himself to get to the next one.
He mostly drank coke and water and his sport nutrition in his fuel belt and he wasn't limited by any GI issues all day.
He took full advantage of everything at the aid stations and stuffed himself with sponges and ice to try to stay cool.
Karel was really happy that he could run without pain and we think that he was dealing with some scar tissue that finally broke up during the marathon. Karel did feel limited by lack of proper run training due to the injury but he was very happy with what he was able to put together on race day with all of the extra variables affecting him like racing in the heat, racing in Kona and overcoming a food injury earlier in the summer.
As Karel was running, he laughed at himself "I can't believe I am signed up for two Ironman's next year - that was so stupid of me! I never want to do another Ironman and I definitely don't want to do Kona EVER again!" (more on that later :)
Thank you Colleen for the pic!
Karel crossed the finish line with a 3:25 run and he was greeted by our friends Lisa and Curt and Susan who all congratulated him.
Thank you Erin K for the pic of Karel finishing the race!
Karel was laying on the grass after the race and a nice volunteer came up to him and handed him his medal and finisher bag.
It was only a short time before the day caught up to Karel and after eating a pretzel, his head went a bit fuzzy and light and he needed to sit down.
My first Ironman journey was special. Everything was a first
for my body while training for IMFL in 2006.
My first 100 mile
ride (which was celebrated with pancakes with my boyfriend Karel and my mom and
dad). My first long brick. My first day off after my first solid weekend of peak
IM training. I just loved that every long run became my longest run of Ironman
training. On race day, it was the most incredible day knowing that my entire
race was a day of firsts for my body. My first 2.4 mile open water swim. My
first 112 mile bike ride and my first time running a marathon finish my first
140.6 mile event.
Although the distance hasn’t changed since I crossed my
first Ironman finish line, each time the journey is different. There are
obstacles, highs and lows but I have learned to accept nothing will be like my
first Ironman journey.
Looking ahead, I will be training for my 10th
Ironman and 4th Ironman World Championship. Just like IMWI and the
ones the preceded it, I have had 9 incredible different opportunities (on 6 different
courses) to race for 140.6 miles
Over the years, I have developed a great understanding of how
to train for and race in an Ironman. But certainly, mistakes have been made, noteworthy
workouts and races have been remembered and the learning/experiences continue with my amazing body and mind. I have
used my education in exercise physiology and sport nutrition and with the help of learning from consistent,
successful coaches/athletes, I continue to discover the best approach to have a
successful Ironman journey and race.
Here are a few of my tips to keep in mind for your Ironman race day.
1)Train with the least amount of training stress
to foster the most performance gains
2)Arrive to race day healthy, not injured and not
burnt out
3)Do not race for a time, race your closest
competition
4)Know how to overcome obstacles that arise on
race day
5)Postpone fatigue for as long as possible
I have been very vocal in our approach to training as we
focus more on intensity, strength training and recovery as oppose to high
volume training to prepare the body for endurance racing. This approach provides us with a smooth and effective transition to taper and ultimately, makes for a
body and mind that has adapted well to training and is hungry to race.
Seeing
that it is not easy to train for an Ironman, by focusing on #1, this improves
the odds of #2. Because many endurance athletes do not believe (or trust) that #1 can
properly prepare them for Ironman racing, the athlete who trains smart (less is
more) may not need to be as fit as the other athletes. Consider that if you
arrive to your race healthy, not burnt out and injury free, your odds of being
able to race to your full potential are increased, regardless of if you felt
you could have done more training. You are already putting yourself at an advantage by arriving with a healthy body. Because every day and course is different, feel
free to keep an eye on your times to keep you honest with your potential and
past training but 140.6 miles is too long of an adventure to chase a time. Keep
in mind that no how competitive you are, your biggest goal on race day is to
function optimally for as long as possible in order to cross the finish line.
This season has been incredible for Karel and me but IMWI
really pushed our limits. It’s incredible to think that on the day when our biggest dream came true, there was a chance that
neither one of us would make it to the Ironman Wisconsin finish line.
After exiting the port-o-potty, I grabbed a sip of water
from the first aid station before starting the official “26.2” mile run course.
When I crossed the timing mat, I hit the lap button on my Garmin 910
(multisport function) and off I went.
The Ironman Wisconsin run course is challenging (elevation map for 1 loop above from Karel's Garmin) but the
spectators are incredible. With many turns and ongoing terrain changes, there
is really no way to get bored on this course.
As I was running away from the finish line (which we nearly
pass to start the run and start the 2nd loop), I did not feel good
in my legs. Certainly I was not expecting fresh legs but unlike IM Austria
where I had a PR run of 3:39, I quickly realized that this was going to be a
looooonggg 26.2 mile run…..unless I could figure out a way to overcome my
tired, heavy legs.
While carrying my two NAPALM flasks, each with 150 calories
to last me the first loop (sipping every mile and as needed), I made sure to stop at the first aid station. Even though
the first 2 miles or so are slightly down hill (which means uphill coming back
in to town), I was not going to make the mistake of not stopping. The way I was
feeling, I either stop now or expect many unintentional stops on the 2nd
loop.
I was feeling really warm in my face so my first focus was to cool myself
with sponges and cold water. If I let my body temperature rise, not only would
my heart rate increase which would affect breathing and my ability to conserve
glycogen but digestion would be severely compromised and I needed to make sure
I consumed all of my calories/electrolytes in my flasks to postpone fatigue as
long as possible.
Many memories of racing IMWI in 2010 came back on this run
course so there were a few parts of the course that I was looking forward to…but
first I had to make sure my body would get there.
Although I had planned to walk every aid station, by mile 2
I started to feel a little better but I gave myself a little mental pep talk
that it probably would take a few more miles of run/walk to find my rhythm. I
was not concerned about my pace and rarely looked at my watch. The IMWI changes every mile so a pacing strategy is not practical on this type of a course for most age group athletes.
My focus was
only on who was behind me especially since I thought that I was 2nd female amateur
at this time and 2nd age group.
Although this run course is entertaining with all the
different parts of Madison that we run through, I really, really, really needed
to see Karel. My instant pick-me-up. By mile 3, I started to feel a little
better but still not the feeling I had wanted (I also didn’t expect to feel
amazing). IMWI is one tough 140.6 mile course!
After a little steep incline toward the stadium, I ran down
a steep decline and my legs did a little happy dance as we made a loop around
the stadium. This was not only a great relief for my legs but it was also a
good opportunity to scope out my competition. I had passed one or two pro girls
but I was looking out for bib numbers in my age group (or 30-34 ages on calves).
After running a loop in the stadium with only male competitors around me, I
exited the stadium and I was getting more and more excited, just a few more miles until the crowds at State Street.
I wasn’t feeling my best on this run but I knew I needed to
keep on moving forward. This has been my go to motto for the past few Ironmans “keep
moving forward and you will finish, keep moving forward.” It seems like a
logical saying but after racing for over 7 hours, my body certainly thinks
otherwise. Let’s just say that this Ironman Wisconsin marathon was a struggle as my mind
and body were in constant battle since the very first foot strike on the run
course.
I guess if it was easy, everyone would do it!
In 2010, we stayed on the gravel trail toward State Street
as Observatory Hill had construction. Well this year it was ready for us to
climb. Although my legs were tired and every college student I saw sitting on
the grass made me think twice if this was even worth it (sitting on the grass looked inviting), I had to focus on what
I do best in the Ironman (or at least what I feel my strength is) and that is
troubleshooting situations as I race.
I had already overcome my heat issue by walking and
making sure I cooled myself before it got too late. I had stayed up with my INFINIT Napalm, even if I was too exhausted to drink. I made sure to use the
first few miles to find my rhythm rather than trying to go too hard or give up.
I told myself that I may be tired but there is no way I am going to give up on
a course that I can race smart on and especially run up a climb which my quads and short stature (typically) love to do.
When I got to the Observatory Hill which is a steep long
climb, followed by a short descend and then another climb with a switch-back
like descend just a few blocks from State Street, I put my head down, relaxed
my arms while holding my flasks, shortened my stride and shuffled my way up the
two hills. I made sure to stop at the aid station before State Street because
there was absolutely no way I was walking on State Street. The screaming
spectators have a tremendous amount of energy to give the athletes and I needed
to soak up everything I could.
Karel told me to keep my face relaxed. He says I smile too
much. Even though I was suffering, I was happy and the spectators made me smile.
After leaving State street I was feeling a bit better and
couldn’t wait to get to my favorite part…the gravel trail! Oh relief to my
legs!
I made sure to only focus on one mile at a time and since I wasn’t
looking at my Garmin, I was just focused on each part of the run. Since I had
remembered most of the run course from 2010, I simply broke it into sections and
checked off each section.
I was nearing mile 8 and I really had to go to the bathroom.
No sense trying to hold it (#2) so I stopped to go and felt SO much better.
What a different scenario than IM Austria when I felt
amazing, so light on the feet, for the first 13 miles (which was also my
longest run for IM Austria). But in IMWI (longest training run was 16 miles which is the longest I will run while training for an IM), it was like my legs were finally
coming along….it only took 8 miles!
I had not been passed yet but with each
out and back section, I saw more and more females chasing me down. I was not
feeling awesome, only better, but I was not going to settle for anything less
than my absolute best effort on this day.
As I made the turn around on the paved section of the trail,
I noticed Suzie Fox (had never met her before but knew of her and that she is a
super strong runner and top age group triathlete) running really strong and it
was only a matter of time before she passed me. I could just tell that my body
was not going to be able to keep up with anyone faster than me and my only
option was to continue to run as strong as I possibly could (which meant
running strong on the uphills which are my strength) to at least get 3rd
place...if I could stay ahead of the girls behind me
(And this was all wishful thinking, in the case that there were 3 Kona slots).
So here is where the race gets interesting.
I always believe
that faster athletes can help me reach my full potential. As long as the ego is
not part of the picture, I believe that every athlete should embrace faster
competition and not see it as discouraging.
I continued to stop at every aid station for it was not just
my initial strategy but now it was my only strategy to help me keep moving
forward. I would grab water, sponges and the occasional sip of coke but really
it was just my “interval” for quick recovery for 10-30 seconds.
After stopping at aid station #10, I am passed for the first
time by a female since around mile 35-40 of the bike. Suzie had passed me
running super strong and that previous thought of “there’s no way I can run
with her” now became “just try.”
And so I did.
And there I was, running behind Suzie for a full mile. It
was probably the easiest mile I had ran and it was not on a flat part of the
course! Thank you Suzie!
Nearing mile 11, I felt as if I needed to introduce myself to Suzie. She was helping me run when I thought I was not able to run any faster.
It
was just awkward to run behind her. I think if Karel found out I did this
during the race, he would have said “you did what??!"
I’m pretty sure
Karel was not introducing himself and making BFF's to the other athletes that he was chasing
down.
I introduced myself to Suzie and told her I read her blog
and then told her I have a doggy, since I know she likes dogs. She was super
sweet and although it was not the place to get to know each other, my
competition now became the person who was literally, keeping me going. I still
tried to stop at the aid stations, they were short but I still managed to stay
with Suzie.
I mentioned to Suzie if she could keep me going, that we
were 2nd and 3rd and I thought there would be 3 Kona
slots so we would all get slots. I also told her my husband was racing and trying to get a Kona slot.
Before I knew it, my race was about to change.
“Oh, I’m not taking my slot so it is all yours! I hope you and your husband can race together!”
WHAT???? Oh this changes everything!!!
Should I believe her, do I keep going, should I hold back? Where in the heck is Karel? I still want to sit in the grass right now.
Although there was a brief moment of relief and concern, I still needed
to race. Kona slots are not easy to come by and even though Suzie may end up finishing
ahead of me, I am still being chased by a handful of girls that want to go to
Kona and be on the podium.
One thing I have learned, there is no easy race if you want
a ticket to the big island for the World Championship.
After running side-by-side for a good two miles (and 1 mile
to start behind Suzie), I told Suzie I would be stopping at special needs for
my flasks and to keep running strong. I knew that I would lose her as she was
not stopping even at the aid stations and she told me to keep trying to run
with her.
It was only a matter of time when Suzie was too far ahead of
me and there was no way to catch her but I am incredibly grateful that she
caught up to me because I really thought there was absolutely no way I was
going to get my body to go up the steady climbs back into town.
As I made my way to start loop two, I had many thoughts
going through my head. Now that 1st and 2nd place were
ahead of me, I was in third. I had no idea where Karel was on the course and
since most of my focus was on the women behind me now, the next few miles were
extremely important because I knew that this is when the going gets tough, both
physically and mentally. Whereas 13 miles ago I didn’t even know how I would
finish the race, I found myself now with only 13 miles to go.
It’s still far but it
meant I made progress.
As I entered the stadium again on my 2nd loop, I
could see girls behind me and they all looked so strong. I was happy they were
having good days and I tried to channel some of their energy. I really dug deep
to not walk except aid stations. I was starting to get really tight in my left
shoulder and neck and I think the day of racing was just catching up to me.
Every time I had a low moment, I thought about the finish
line. I thought about my dad and instead of thinking about his fight with cancer, I thought about how much he loved seeing me race in the Ironman. I always made sure to give him a smile for the camera.
Oh and how great it will feel to cross in 3rd place age group and
amateur!
Come on body, you can do this!
This may not be the way I envisioned my
run legs feeling off the bike but I knew I carried experience and if anything,
I had arrived to this race healthy, injury free and hungry to race!
And before I knew it, around mile 23 on the other side of the road...
Oh my gosh, can it be!!!?! It’s Karel!
We crossed paths under an overpass so as I was running down the street, he was
running up a little incline. Although I was incredibly exhausted, I cheered as
loud as I could “GO BABE GO!!! DIG DEEP!!!”
Karel didn’t even make eye contact with me. I thought he was
just focused but it turns out that Karel completely blacked out the last 10
miles. I guess he was digging so deep, he couldn’t even think clearly!
Karel was pacing with an Austrian guy on the run, who had passed him on the bike. I'm pretty sure they were not talking about doggies or becoming besties.
After seeing Karel, I got my second wind. It didn’t make me
run any faster but I sure did feel inspired to keep on pushing. When I got to
Observatory Hill, there were athletes on their first loop walking. This looked
like the best idea ever! Oh walking, what a beautiful thing right now with less
than 10 miles to go. But no…if I walked that would mean that my competition
would gain seconds on me, if not minutes. I had very little wiggle room at this
point and it was only a matter of miles when there was a good chance that the
girls behind me would be in front of me.
I noticed that some of the girls that were once close to me
where now out of the picture so I kept on believing that I could do this. But
then again, I had new competition too. I really don’t remember thinking much of
my Kona dream when I got to mile 20 because the going got really tough. I mean
really, really tough.
I know that the Ironman is all about pacing and postponing
fatigue. It is only a matter of time when the body slows down from glycogen
depletion and dehydration. As endurance athletes we have to do our best to
minimize these for as long as possible but because of the nature of our sport,
we can’t expect to feel amazing for 140.6 miles.
When I got to mile 21, my walks were longer. I didn’t look
behind me because now I was in survival mode. I never once thought that I
overbiked or pushed too hard at any one point in the race. I accepted that this
was the day I was given.
As I continued to find myself counting down the mile
markers, I really appreciated the cheers from friends I knew on the course and
volunteers telling me that they liked my Trimarni kit (it helps to have your name on your kit for the professional photos).
An absolute (mental) highlight of the day
was approaching mile marker 23. I thought I was nearing mile 22 and when I saw
23, I nearly jumped and did a happy dance. Oh how mentally relieving it is to know you are 1 mile ahead of where you think you are! I kept on running. Almost home!
OK body, you can do this!
Oh wait, maybe you can’t.
Obstacles.
Yep, they happen at every Ironman. I was faced
with a new one. I was not able to breath. I was breathing very shallow as I was
running back into town and could barely catch my breath. This was not a good
situation to be in for I knew that if I was not getting oxygen into my lungs
and I was breathing shallow, I was building up CO2 and this would not be
healthy for my body. It was only a few minutes of trying to figure this out
that I did the only thing that I knew would work.
Stop.
With less than 2 miles to go, you’d think that it’s only two miles, suck it up. Well, I can assure you
that I stopped and did not move and 2 miles to the finish felt like another marathon
that I needed to conquer. I am not sure how long it was, probably no more than
45 seconds (which felt like forever as I was being passed by three more girls
between miles 23-25) but I stopped and tried to get in a deep inhale. I did
this a few times and I felt better but the tightness in my chest did not go
away.
One mile to go.
I was in full survival mode. Hang in there
body, we can do this!
Still climbing and nearing the final turn to the finish
chute, I put my empty flasks in my Trimarni jersey pockets, zipped up my jersey
and feeling as if I was sprinting (at the end of this exhausting marathon, 9-10
min/miles felt like sprinting for me), I had finally gotten my body to another
140.6 mile finish line.
The IM Wisconsin finish line is one of my favorites (aside
from Kona) because it is long. There are spectators on both sides and I was
high fiving everyone! It was a true effort to get my hands up at this point but
the high fives were totally worth it. I figured I was 6th amateur
but still not positive on my age group placing if the girls who passed me were
in my age group.
And just like every other Ironman, despite having huge goals
for race day to Kona qualify, everything is forgotten when I am finishing an
Ironman. It is the most unbelievable feeling to finish what you start, not just
at 7am but the journey that started months and months ago (and for us, a year
ago when the dream started).
As I was running on the right side of the finish chute, I immediately
spot Karel and our homestay Ed and Judy! I ran to the other side and high fived
Karel. This was the total highlight of my day!
I was smiling ear to ear, arms were up and I did it.
9x Ironman finisher.
And then my body said, you are done.
I collapsed in the arms of the volunteers and finally I
could catch my breath. The volunteers walked me to some chairs to sit down and
finally, after 10 hours and 44 minutes of racing, I could sit and didn’t have
to move my body any more. Off season has officially begun!
I was in no hurry to talk to Karel but after I started to
come back to life a bit, I realized that I had no idea how Karel did.
I hobbled my way over to Karel after a few minutes of
sitting and I asked Karel how he did.
“3rd place. I did it. I’m going to Kona!”
This is Karel's happy face, now that the suffering is over. Karel suffering?
He's good at that.
(Karel's longest run in training was also 16 miles)
I gave Karel the biggest hug and even though I didn’t know
my place, I had no Ironman scheduled for 2015 (even though Karel signed up for
Lake Placid as a back-up race to try to Kona qualify) and I had the most
difficult 26.2 miles to cover, I was so thrilled for Karel. He had worked so
hard and was so patient in his IM journey. It was just 2 years ago when Karel
learned how to swim for the first time.
I was anxious to find out how I did because now the pressure
was all on me if I would be joining Karel on the big island in 2015.
I had Ed pull up his phone to see the results and we couldn’t
believe it.
I was 3rd too!
I anticipated 2-3 Kona slots in my age group but if it was
true that Suzie wasn’t taking her slot, that meant I would receive the roll
down slot which meant, Karel and I would both race in Kona together!
Let’s just say that it was a long 15 hours of waiting to
find out if our dream was really coming true.
After we took our finisher pictures, I grabbed a space
blanket because I started to get really cold. I spotted some grass behind the barricades
in the finish line and Karel and I just laid in the grass for a good 10
minutes. I wasn’t able to lay on my back because I was still having trouble
breathing and I would cough a lot so I laid tummy down on the grass and before
I knew it, it all hit me. Ouch…this Ironman racing is hard!
Karel was so fast, they didn't have time to switch over the clock to show the age group time (it's still on the pro time)
Karel is now making friends.
Finally feeling able to move my depleted body, Karel and I
hobbled our way to the Terrace to get our morning clothes bag and to change
into dry clothes. Ed was amazing and grabbed our bikes for us and the IM
volunteers had put seat covers on all of our bikes! (Probably a good call
considering what goes on during the IM bike portion). I turned on my phone and
was greeted by so many texts, emails and FB messages! Thank you a million
everyone for tracking our day!
After returning home, I laid in bed (tummy down) for about
20 minutes and finally made my way to the most needed, yet painful (ouch –
chaffing!) shower. I put on comfy warm clothes and Judy had warmed up some
leftover pizza and soup for us.
The best homestay ever!!
Although I couldn’t eat a lot, it really hit
the spot. Fat, carbs and salt makes my tummy happy post IM. I continued to stay
hydrated, had 1 FIZZ (hammer) in a water bottle and after resting until
10:30pm, we (Ed, Karel and I) made our way back downtown to watch the most
exciting part of the Ironman, the last hour!
Post-Ironman exhaustion + Kona slot distribution
anticipation. Let’s just say it was a very restless night with only a few hours
of sleep.
Karel gave up beer for a little over a week! Cheers to a great finish and WI beer!
Karel: 9:44:02 3rd AG, 9th amateur
Marni: 10:44:47 3rd AG, 6th amateur
Karel stats:
Marni Stats
Marni Run stats (Garmin):
(including all walks/stops which was every mile + my extra stop to breath)
7:32
7:58
8:40
8:06
8:25
8:50
8:29
9:04
8:36
8:31
8:28
8:13
8:30
8:33
8:37
8:48
8:41
8:45
9:22
8:42
8:58
9:03
9:08
9:14
9:34
10:04
Karel’s run stats (Garmin)
6:42
6:57
7:20
7:03
7:00
7:24
7:05
7:08
7:13
7:10
7:24
7:14
7:32
7:11
7:19
7:34
7:39
7:35
8:14
7:57
7:53
7:56
7:48
7:48
7:38
7:21 .2 miles @ 6:42 pace(first ½ marathon @ 7:10 min/mile, 1:33)
And because I do not call myself a runner, but instead, a triathlete, I am ending my Ironmand World Championship by running 26.2 miles.
As if running a marathon wasn't hard enough, I choose to run 26.2 miles after swimming 2.4 miles and biking 112 miles. A marathon is certainly never under-valued for the every-day running enthusiast who strives to be a marathon finisher and I can't say it enough that I am so incredibly grateful for what my body allows me to do for a total of 140.6 miles. I realize that I could choose just to be only a swimmer and "only" swim 2.4 miles in the ocean. I could also be only a cyclist and "only" bike 112 miles. Or, I could only be a runner and "only" run a marathon.
But as a competitive athlete, my mind demands more to prove my toughness. I have chosen a multi-sport lifestyle because it not only challenges my body but also my mind. Seven Ironman finish lines ago, I decided I didn't want to settle for single-sport finishing lines. Absolutely nothing wrong with each sport performed alone but I have dedicated year after year to become the best multi-sport athlete I can be.
As an endurance triathlete, I realize that I have a lot on my plate. Oh yes, life is hard enough to manage but on top of that - nutrition, sport nutrition, stretching, strength training, training, racing, sleep. It's a lot to be an athlete, let alone an endurance athlete.
I take my sport, which is a voluntary sport, very seriously.
And what keeps me smiling throughout every race is knowing that I have trained myself to handle the mental demands of race day.
It's easy to sign up for an Ironman but you must have the motivation to train. Your inner drive keeps you going because of a meaningful goal that keeps you moving forward through soreness, bad workouts, injuries and stressful days.
The Ironman demands taking risks and learning to be comfortable being uncomfortable. And success as an Ironman athlete doesn't mean that you have the perfect pacing and nutrition plan but instead, that you are able to stretch your physical and emotional limits. When the body and mind want to give up, shower and lay down on the couch - you have to find a way to silence the screaming in your body so that you can finish what you started.
The Ironman requires that you handle competitive pressure in a good way so that you do not throw away hard work, good coaching and proper planning because you are nervous to see what the body will actually do when you put months of training together, of three sports, only for a one day event.
The Ironman requires that you believe in yourself for no one can move your body for 140.6 miles except for your own mind that controls the body to want it more than it has ever wanted it before.
The Ironman requires you to be an amazing person when it comes to adversity. The Ironman tests you when you are most vulnerable - like three weeks out from a race and you get sick or injured or during a race and you lose your fuel, get a flat tire or your GPS malfunctions. The Ironman tests you when the forecast isn't in your favor. When you feel scared or intimated by things out of your control, the Ironman wants to see how you use experience to adapt to the adversity. The Ironman wants to know if you can avoid making the same mistake twice (i.e. overtraining, poor pacing, etc.) and if you are strong enough to actually accept your mistakes in the first place instead of blaming your own mistakes on the weather or the course.
The Ironman is nothing more than a metaphor of life...although, when you cover 140.6 miles in an Ironman event, you get a big shiny medal and a t-shirt.
What I love about the Ironman, but most importantly as an endurance triathlete, is that I can develop skills during training that I never knew were possible. I can focus on what is important at that moment in time and set goals for myself for the future to keep me waking up every morning to see what I am capable of achieving for that day.
Lastly, the Ironman teaches me the skill of patience. Knowing that you can not cover 140.6 miles by training for a few weeks, the lesson I have learned the most with the Ironman is that hard work feels great. It's not easy and it's not quick and it requires more than just putting in the miles.
The Ironman is a lifestyle and that is what keeps me craving more, year after year. Every time I start a race, I look forward to the opportunity to be with myself all day and to cross the Ironman finishing line knowing that with every race, I am becoming a stronger human being.
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After 112 miles, I was excited to step foot on the ground for the first time in 5 hours and 30 minutes. I stopped my computer on my bike and hit lap on my Garmin 910. I handed my bike to a volunteer and bent over to remove my shoes. I carried my shoes with me through transition which was a long run all the way around the entire pier.
I finally reached my T2 gear bag which contained two gel flasks, my 110% Visor, a clean pair of socks, my bib number + race belt (with safety pins attached), my Brooks Launch running shoes (with lace locks) and a small hand towel and then headed inside the Women's changing tent.
I was very unsuccessful at emptying my bladder fully on the bike so as soon as I put on my shoes, clean socks (kept my compression CEP calf sleeves on) and visor (with the help of a volunteer giving my ice cold water), I went straight to the port-o-potty in the Women's changing tent.
One of my rules with needing to go to the bathroom during races is go the first moment you feel the urge. Do not wait until it gets too late and the transition area is a great place to go as there is a better chance you will find more potties than on the course with athletes.
Completely relieved after I went to the bathroom (I made us of my time by putting on my bib number belt), I stretched out my legs and walked until I left the changing tent until it felt "right" to run. I was in no immediate rush as I knew all was going well - no GI distress, great pacing and if all goes well, a very exciting PR.
After leaving transition area, I was mobbed by spectators. Of course, everyone was behind the barricades but they gave me so much amazing energy. I saw a few friends in the crowd (Lane Vogel and Lacey - thank you!) and made my way a bit up Palani, to the right and then down Hualani to veer left on to the notorious Alli drive.
I had mentally and physically prepared myself for this run. I completed the 3 x 2 hour runs which were all off the bike (1-2 hour bikes) and felt much stronger than in Placid 14 weeks ago. Also, I was reminded by a good friend of mine and a phenomenal top triathlete that when you become stronger on the bike, running is much easier off the bike. My power had improved 10 watts in 14 weeks which for me, is huge on the bike but most of all, my body was healthy and 90 days of no running meant lots of hip work to bring me to Kona with a strong body.
The run course is exciting and beautiful....until you step foot on the Queen K hwy around mile 10.
So to soak up all the excitement, I could not wait to see Gloria outside of our condo, just 2.7 miles down the road. It was the highlight of my day as I knew she would be cheering for me and I just hoped she had a message for me from Karel and my parents.
I'm not going to sugar-coat the run but the first few miles took a while to pass. I was feeling good in my body but it was just an overwhelming amount of energy to hold on to that I struggled to get my rhythm. I needed to go to the bathroom (nothing was distressing my GI system, I just needed to go and the body was telling me to do so) so I went to a potty and it was being occupied. This was just after I saw Gloria so I am thinking around mile 4 or so, just about 1.5 miles before the turn around. I stood outside the potty for what felt like forever but it was only about 30 sec or so until I decided to continue on to the next potty. Ah - relief.
I stuck with my plan of mostly going by RPE with a goal pace of around 8:30, if I ran faster, I would walk until I reached my goal pace. If I was slowing down a bit on the inclines, I would accept that time as I knew a decline was coming and I would still walk 20-30 seconds. I started walking at mile 2 and mentally stimulating, the mile markers were not at each aid station! This made things feel so much better as I walked the aid stations which meant I was walking just after each mile marker. It's odd but when you are running a marathon, something has to keep the mind occupied and I like to do math.
I was monitoring my current pace and average pace for the entire run. This was very helpful for me because I noticed that even with the walking (just like in training) I was not losing a lot of time all at once. I would gradually see my average pace go down but I was hoping for a 3:40-3:50 marathon and I had plenty of room to achieve that. I trusted myself and nutrition with my flasks and occasion coke + ice from the volunteers when needed. I had paced myself on the bike and as long as I was keeping myself cool with ice cold sponges and ice down my bra top, all would be in my favor. Just one step at a time.
After the turn around, I felt accomplished. I mentally broke down this run into sections. Get to first turn around. Get to Palani. Climb Palani. Run the 4 miles on Queen K hwy to energy lab. Run the 2 miles to turn around in energy lab. Run 2 miles back up the false flat in energy lab. Reach mile 20 on Queen K Hwy. Reach mile 24 and know you only have 2 more miles to go. If Campy can run 2 miles, you can run two miles. Reach mile 25 knowing you are almost home. Soak in the last 1 mile - you do it!
The way back on Alli drive felt harder than the beginning but it was nothing that I couldn't handle. I just couldn't find my groove and with my experience in IM racing, I knew it would come.
Nearing mile 8, I started to feel really good. Perhaps because I was approaching town and the cheers were coming or maybe it was because I had passed Gloria again and received instant energy from her. Whatever it was, as I made my two climbs out of town and toward the Queen K (I couldn't WAIT to walk at the aid station on Palani but it was near the top and seemed to take forever as I shuffled my way up), I really looked forward to the Queen K hwy.
With 2007 being injured in Kona, 2011 having GI issues...2013 Kona was the year that I would run happy.
There were only two spectator-allowed areas on the Queen K hwy and they both occurred within the first 2 miles on Queen K hwy. So beyond mile 12 or so, it was quite - aside from the occasion athlete throwing up, peeing/pooping in the pushes and what looked to be many cramping and bonking bodies struggling between each aid station.
But, then there were the success stories. Seeing the pros, my friends (go KATIE THOMAS!) and so many other athletes who were racing in the Kona for the first time. My own nutrition athletes (Christine, Fran and Nicole) and many friends who I have met along the way.
I tried to get my mind to a happy place - like I was running in my neighborhood, on a Sunday with pancakes waiting for me at home. I kept trying over and over to "feel" like that but I couldn't get myself there. My mind new I was in Kona...so did my body. I was hot, getting tired and using all my strength to get to each aid station. My goal was to slow down the least amount possible and I knew those last 3 miles would make or break my race. I did not walk between any aid station (aside from two potty stops on the course + transition. No GI issues, just nature calling and a sign that my body was functioning beyond normal for an Ironman) and unlike my past 6 Ironmans, I consciously paid attention to my overall time.
As I was nearing the energy lab, I was not scared. I knew what to expect. Never on the course did I feel overheated and I used the energy lab as a place to relax - as much as possible. I was not concerned with my pace from miles 16-20 and I just kept telling myself "keep moving forward. You will get there. You will get there." Sometimes I said it out loud "You are going to get there and you will PR."
I even told other people I was going to PR. I needed to verbally say it out loud as I knew I could easily surrender to the voices, the pain and the fatigue at any moment. I new my aid station stops were getting longer but between them I was running strong 8:05-8:30 min/miles. I knew I could keep this up, I just needed help to get there. I saw a friend that I met in Kona, Sherry Anne and she offered great help. She looked strong running and as we walked through the aid stations together, we exchanged supportive words. I watched her running form and tried to emulate it - that really helped.
A girl from Australia who was playing cat and mouse on the bike, run up to me on the run. Kristy helped me have the race of my life.
Mile 22 of an Ironman is an odd place. Feeling so close yet 30+ minutes of running feels like forever.
Kristy and I chatted, talked about how many IM's we have done, what we do, where we are from. I wasn't able to chat in full sentences but enough to make mile 22 go by as quick as to be expected in an Ironman. I asked Kristy about her day and she asked about mine. I told her I was going to have a big PR today as long as I keep moving forward.
I asked her to help me get to mile 24. She pushed me like I've never been pushed. It wasn't the type of lactic acid push as if I was running a 5K but instead, making me run a pace that felt uncomfortable and it was risky. But it worked. I was picking up the pace, even if I didn't have to but it was enough to give me confidence that I could finish this race stronger than I have ever raced before.
I told Kristy at mile 24 that I needed to hold back a bit but thanked her for the push. She ran ahead but I ended up catching back up at the last aid station on Palani. I no longer walked but instead sprinted down Palani. I told her I needed to go under 10:40 because that was my goal. She cheered for me. I saw my friend and pro triathlete Haley Chura, she cheered for me.
It was all becoming real. All I needed was mile marker 24 as confirmation that I was finishing this race in a PR. Checking my watch, my initial goal of 10:35 was slightly out of sight so sub 10:40 was driving me for the last 25 miles.
My cheeks hurt so bad because I was smiling so big. It felt much better to hurt in my face than in my aching quads.
But all around - I felt good. I never felt a low and I reminded myself of that. I tried to reflect as much as possible in 1 mile as I could - on the past two IM finishes in Kona, the past 6 Ironman finishes, going into IM Lake Placid (with what I felt was unpredictable run fitness to say the least) with Karel about to do his first IM and then me shockingly Kona qualifying and having a 10 min PR. I thought about the obstacles that I have faced in the past year, the struggles in life and a few happy moments that came to mind. I was so lucky to have Gloria there with me and so many fans cheering from afar. I missed my parents and wished they could have been there but I knew they were watching me all day. I thought about Campy who always thinks I am a winner and I thought about Karel who believed that I could have the day I was having.
I had so much support on the course from Gloria, friends and friends from afar and then came the finish line.
There it was. The finish line chute.
The shortest part of the race that is looked forward to the most.
I was beyond excited about how the day went but one thing I didn't expect was happening...
My legs did not feel fresh.
Aren't legs suppose to all of a sudden feel fresh in the finishing line chute?
Doesn't everyone look great crossing that finish line?
Oh, with every stroke, pedal and foot strike. It was time.
I ran up the finishing line and my body was officially done.
PR - CHECK.
10:37:10
6 minute PR from IM Lake Placid.
PR Kona Swim
PR Kona Bike
PR Kona Run: 3:51:14 (8:49 min/mile - with planned walking miles 2-24)
Before every endurance event I do, I like to read my old race reports. I was recently reading my IMWI and IMKY race reports and I just laughed while reading them because I guess two and three years down the road, my mind still wants Ironman racing to be "easy". I always think about a past race and somehow, my mind tells me it was "easy" back then and now I am really going to hurt. But it's funny that when I read my race reports, it was not easy and it was never easy. I guess the saying is true...
I guess when it comes to thinking logically, the body and mind do not like to suffer. Not a good combination when it comes to endurance racing. Not sure how many times you look for that "easy" button but if you find it while training for an endurance event or while racing, I am not sure you will want to use it because if "it" was easy, everyone would be doing it.
You see, the great thing about endurance sports is that you get to become someone that you don't believe you can become. You must be patient and respectful of the distance but you must also be willing to work every day to make some kind of progress. You get to experience highs and lows and you get to learn how to work your mind and body in magical ways. You get to inspire and motivate others and you get to join a special group of individuals who seek challenges outside their comfort zone.
I love working with athletes who are new to endurance racing because the human body must be trained and fueled in a way that it resists fatigue and stays energizes and does the minimum amount of work possible to receive huge performance gains. Sharing this journey with Karel has been so much fun because I have seen his body and mind strengthen in many ways and as I share my 6th Ironman with him for his first Ironman, I can't help but think that we will both be going through similar emotions on race day....a lot of why's and hopefully a lot of why nots.
I wanted to repost a blog I did after my 4th Ironman, which meant so much to me because I really pushed hard and received the best prize ever....a rolldown slot to my 2nd Ironman World Championship. Talk about emotions....battling thoughts to get myself on the podium and then being so satisfied with my performance that I went to bed fulfilled only to find out the next day I was going to Kona in 2011.
So I wanted to share my post with everyone (again) as to why I love endurance racing and that I hope this post inspires you to do something that challenges you. Get started with something now without thinking about where you are now and where you need/want to be in the future. The part of working hard for your goals is reaching your end point and being able to look back as to where you were when you started.
9-17-2010 This part of the report means so much to me. Not only because I finished my fourth IM since 2006 but I get to write MY report on behalf of all of the triathletes out there, who aspire to one-day sign-up and finish an Ironman. And even if you don't aspire to do a triathlon or an Ironman, or you have done an IM, this is for all of the people out there who have set a challenging, and perhaps, unthinkable, goal.
It is hard to describe the feelings that come with finishing an Ironman. For many of us, we devote a good 6-12 months of training to one event. That's right, an entire year dedicated to one event! And to make things even more nerve-racking, you pay a lump sum of money for the event.... 365 days before the race! For myself, this race was 4 years in the making and I sacrificed many other local races (and wants) to offset the expenses for this event.
For many of you, you are forced to put the hurdles and obstacles that you experience day in and day out, behind you, in an effort to train on most days of the week. On some days, your training may last most of the day. On other days, you may be up at 4:30am just to be finished before the sun comes up. But at the end of the day, you know your priorities and you quickly realize that only in your dreams would you train like a professional. That's right, no scheduled massages, no sponsorships, no free race entries, no purse prize. You have a family alongside work responsibilities and somehow, you are happy just make it all work. Why? Because you have goals. For many of you, perhaps your love for living a healthy life was taken to the next level and somehow, your goals became a lifestyle.
For myself, it was my choice to balance a dietetic internship and training. Just like you, I had ups and downs with my training and the rest of my life and just like you, I didn't always think it was possible to achieve long-term goal(s). You developed a support team and perhaps, there were some people on your team that bailed on you. However, by staying in the positive, you surrounded yourself with people who gave you energy, rather than take it away from you. Without a doubt, with IM training you are always searching for extra natural energy!!!
When I crossed the finish line, I was satisfied. I had given everything I had during the race and I couldn't have asked for anything better. For in an Ironman, every person who crosses the finish line is a winner. Everyone gets a medal, everyone gets a finisher t-shirt and every person becomes a member of a select group of people. Even for those who don't reach the finish line during an IM, they are still in a select club...for only a small part of the population even considers signing up for an IM. Reaching the starting line of an IM is one of the biggest accomplishments you can ask for. Finishing an Ironman is just the icing on the "healthy" cake.
Ironman training is tough. However, through following a periodized training plan, you should find yourself improving on a weekly basis. By allowing your body to recover through active recovery, weekly planned rest days and planned recovery weeks you should find yourself enjoying your IM training and enjoying the journey. Ironman training is 10x harder than the Ironman event. In an effort to get to the starting line of an IM, you must train your body to complete a 2.4 mile swim, 112 mile bike and 26.2 mile run. Because you have 365 days to train for a 140.6 mile event, most athletes arrive to the starting line trained and ready to go. Sadly, many people arrive to the race overtrained and/or injured, so certainly, balance and a smart mind (and coach) may be necessary when planning for your IM journey.
It's hard to describe the emotions and feelings that flood your body at the IM finish line. Perhaps you want to envision yourself crossing the IM finish line but you may be asking yourself....will my body ever let me do an Ironman??
For those who like to swim bike and runANYONE can do an Ironman.
Here's how I can describe the Ironman journey. Remember, it's a LONG journey with a one-day finish line.
Imagine yourself driving 140.6 miles on a daily basis. For the first few weeks, it probably seems really boring and you ask yourself "can I really continue doing this every day?" After a few weeks, the drive gets easier and you become content with the drive. Maybe you even look forward to the drive because you are alone with yourself, your thoughts and feelings. Maybe you come up with new ideas and thoughts during your drive and feel inspired to change something in your life. Certainly, some days do feel longer than others but overall, you are happy with your decision to do the drive. Eventually, a group of your close friends tell you that they are going to ride with you during your drive to keep you company. The drive becomes much more enjoyable because you can laugh, smile and share stories with your friends during the long ride. Down the road, you notice that thousands of other people are doing the same drive as you. Although they are in different cars (some nicer and more expensive than others) and drive at different speeds, they are all going to the same place as you. Some how, you look forward to the drive even more and you almost don't want the drive experience to end. One day, you notice that there are lots of people on the road wanting to help you. They want to make sure your car is fueled, it is in excellent working condition and that you have everything you need to feel happy during your drive. It's amazing how special you feel during your drive and you feel compelled to tell your friends about the drive, almost as if you are motivating others to do the drive with you. On your last drive, you notice that your closest friends and family are on the road waving at you. You couldn't be more excited to see them and they bring tears to your eyes because they are supporting your decision to drive 140.6 miles. They think you are crazy for doing it but they love you anyways and they want to see you finish the drive. When you get to the finish of your last drive, you notice that there are thousands of people cheering you on. You tell yourself "but it's only 140.6 miles" but you know that not many people would make the decision to do this drive. A drive that you once thought was never possible and you finally made it to the finish line. Happy that you don't have to do the drive anymore, you are kinda sad and are ready to sign up for another 140.6 mile drive.
But because there are so many other people out there with you, wanting to reach the same finish line, you feel the need to help the people behind you, reach the same finish line.
When I reached the finish line, I was ready to see all of the future "IMWI" athletes cross the finish line. A line that once seemed impossible, was in close reality.
2% of athletes qualified for Kona at IMWI. That statistic is pretty consistent at most IM events. I'm guessing that around 8% of athletes are shooting for a Kona slot. An amazing 98% of athletes at an Ironman are there to finish. 98%!!! If you feel as if you can't do an IM, you have absolutely no idea of what you are capable of doing. The body is truly amazing. Although many components play a role in finishing an Ironman, the Ironman event is very mental. With all of the training behind you, you are simply putting your training to the test and enjoying the day with 2500-3000 of your closest friends... a day that you have dreamed about for x-year(s). If anyone has ever told you that you were "slow" for finishing an Ironman above the average IM finishing time of 13-14 hours or questioned why it took you 14,15,16 or 16 hrs and 57 minutes (that was the last finisher at IMWI 2010) to complete an Ironman....I give you permission to stare that person in the face and tell them "I am an Ironman and no one can take that away from me!"
Or "I just swam 2.4 miles, biked 112 miles and ran 26.2 miles.....what did you do today???"
