Ironman distance #20 will be........

                          

Few people know this but shortly after I completed graduate school and received a Master of Science degree in exercise physiology from FAU (in Davie, Florida), I accepted a 6-month internship with Ironman from January until June 2006 in Tarpon Springs, FL. Instead of utilizing the two new initials behind my name, I was 23 years old, broke, living with my parents in New Port Richey, FL and obsessed with triathlon - I was registered for my first half ironman distance at Disney in Orlando, Florida (May) and my first Ironman in Panama City Beach, Florida. I received a very small amount of money each week to perform various tasks at the World Triathlon Corporation (located in Tarpon Springs, Fl). At that time, Dr. Gills - a world-renowned ocular surgeon and Ironman athlete - owned the Ironman brand. 

Much of my interning was learning about the behind-the-scenes of this event organization. Back then, the company was tiny compared to what it is today but the focus was growing and expanding the brand. The 70.3 World Championship didn't exist yet and Kona was still the holy grail. I spent a lot of my time working under Judy Molnar at Iron Girl. Some of my most memorable moments were being asked to write a nutrition article for the "Ironman Insider" newsletter, watching the excitement of the lottery winners receiving their IM World Championship slot, receiving a lot of Ironman-branded swag, spectating my first Ironman event (Ironman Arizona in April 2006) and learning all about the Ironman history. 

Although I went on to get a real job shortly after my internship, I absolutely loved my time interning at Ironman. Over the next year, I continued to help out with Ironman, writing articles, forming close relationships with triathlon-related brands and providing nutrition talks at many Iron Girl events. 

After I completed my first Ironman in Nov 2006, and qualified for the 2007 Ironman World Championship, I couldn't wait to stop by the World Triathlon Corporation building to share the news with everyone. I felt like I had family at Ironman. They were so happy for my accomplishment. 

Fast forward to 2022, I have now completed 19 Ironmans. I've participated in 5 Ironman World Championship events in Kona, Hawaii and just recently in May, I placed on the podium in my age group at the Ironman World Championship in St. George. I've won my age group at 5 Ironman events and placed top 5 in my age group at 12 Ironman events. I've lost count of all the 70.3 events I've finished over the years. Thanks to the Ironman brand, I've stayed in love with the sport of triathlon for over 16 years as I've been able to train for a distance that has challenged me and helped me grow as a human. Ironman has given me so many amazing opportunities. I formed close relationships with brands like Clif Bar and Oakley. I have made so many friends from all over the world. I've traveled to places that I never imagined I would see by swim/bike/run - like St. Croix, Whistler and Austria. I've been able to create so many memories with Karel. It was in 2011, when Karel took his first trip to Kona to watch me race and decided he wanted to try triathlon. Since then, We've raced 12 Ironman events together, including 3 World Championship events (2x Kona, 1x St. George). I've watched Karel race in Kona twice and have seen him excel at the long distance. 

The Ironman distance not only enhanced my life, but for the past 10 years, I've been able to enhhance the lives of others through my coaching and nutrition business. 

This past July I mentioned after Ironman Lake Placid that I was taking a break from the Ironman distance. This past year I explored different events, like gravel riding, mountain biking and Xterra. During this time, I realized that I still really love triathlons - especially long distance. Over the past year, I learned that it wasn't that I needed to move on from triathlon but I was seeking a different way to be challenged. 

I thrive in the journey. I love racing because I really love the process of training. I don't like to randomly sign up for events but instead, I'm meticulous in race planning. I spend a lot of time researching events, watching videos on events, exploring logistics like travel and understanding the course. I like to select events that I can't stop thinking about. The further out the event, the more time I have to prepare. But to keep me motivated, I need events that scare and excite me.

Over the past year, I recognized that the Ironman distance still excites me but I no longer feel challenged by the distance. It's a distance that I've mastered and I know how to mentally and physically prepare to race 140.6 miles and fuel for it. I've achieved a lot in the distance over the past 16 years and I am craving training for something new and different. When I started Ironman racing, I struggled. I was constantly experiencing setbacks and I was very scared of the enormity of the distance.  It took me over 10 years of training and racing to finally put the pieces together. And then for the next 6 years, I continued to work on my strengths and weaknesses. It was the process of self improvement and self discovery that kept me in the sport so I could finally excel at the distance. 

Like many, the history and storied traditions of the Ironman World Championship sucked me in. But it was the Ironman distance (2.4 mile swim, 112 mile bike, 26.2 mile run) that kept me going. The true beauty of the Ironman distance is in the lessons that I've learned about myself while preparing for each of my 19 Ironman distance triathlons. Personal growth occurs in the journey On race day, I am prepared to push the limits of my body and mind because I know I've prepared to the best of my abilities. I've learned that I can overcome obstacles and setbacks. I've shown myself that my comfort zone can be stretched. 

And so it begins. 

An extreme new chapter. 

Nature, adventure, challenge. Small field size. Self supported. Close to the full distance but no race is the same. 

Triathlon in its pure form. Swim, Bike, Run on challenging courses with distances distances based on topographic features, water conditions, terrain and local infrastructure.

I'm excited to announce that my 20th Ironman distance will be part of the XTRI World Tour, starting in Lac-Megantic, Canada (in Quebec) and finishing at the Mont Megantic observatory.

On July 2nd, 2023 I'll be swimming 2.4 miles at 4:30am in the freshwater lake of Lac Mégantic. I will then transition to my bike (with the help of my support crew Karel) for a 111.5 mile bike with 8202 feet of elevation gain. I will then run/hike for 26 miles with 3986 feet of elevation gain to finish at the Mont Megantic observatory. 

If this excites you, the organizers of the event have provided me with a few 50% off entries to the XTRI Canadaman/women and a few 50% off and free entries to XTRI solo point five events. 

If you'd like to join me in Canada on July 2nd, 2023, to win a free entry or 50% off registration, you can enter to win by completing this form. 

Xtreme Triathlon - the day after

The night after the event was a bit restless - as to be expected. We woke up exhausted and sore. We couldn't help but think how incredible the mind is when it comes to showing up to perform. It was as if the mind knew we had completed the 3-day event and it could finally rest. With the mind at rest, the body was able to also shut down and start the recovery process. The human body is truly amazing. 

After enjoying a hearty dinner a few hours after the event (Moe's - we both ordered the Close Talker bowl with lettuce, rice and beans, topped with tofu and all of the other veggie toppings, avocado and cheese). It's not uncommon for athletes to crave salt and fat after a long distance event for the body is depleted. The brain knows that the body is in a very vulnerable state so it seeks (or asks) for the most energy dense options to help restore health. Of course, with the body being in such an exhausted state, digestion is slow and compromised. There have been plenty of Ironman distance events where we have craved a hearty meal after racing for 9+ hours, only to be able to stomach a few bites. 

But of course, nightime munchies and post race insomnia are a thing. We tossed and turned throughout the night and I finally got myself up around 5am. I ate a bagel w/ butter which seemed to hit the spot for an hour....until I was ready to eat again. 

When working on the computer outside turns into a hard nap. 

After catching up on emails (I did not open my computer throughout the race....which I think is a first for me to go 3 days of no computer work) and other work stuff, we got ready for the awards banquet. 

We were really looking forward to the banquet because it was our first opportunity to really see the other athletes in a normal setting (with normal clothes). We sat outside of a restaurant in a wide open pavilion (and wore masks while we weren't eating). The meal options were limited as it was a BBQ but the race staff was able to get us some plant based options. Karel has been enjoying more of a plant based eating strategy over the past few months after blood work in June was flagged for extremely high cholesterol due to genetics. Not to worry - croissants, chocolate and pastries are still consumed as any food can fit into a health promoting, performance enhancing diet. 

The awards banquet was just as special as the rest of the race. We receive unique awards and Karel and I even got to give a short speech as the overall winners (and new course record holders - male and female) for the event in the 4th year running. 

As for the rest of the day, we ordered out veggie burgers and fries as we needed a hearty meal to continue the recovery. We stayed at the most beautiful airbnb condo in Palm Coast, which was just a short walk to the beach. We enjoyed a ~20 min walk on the sand as the sun set, which was about all the energy that we had for "exercise" for the day. 

We went to bed super early on Monday night (like 7:30pm - we were so tired) and after packing up the car, we made our long drive home back to Greenville on Tues around 10am. As for the rest of the week, we continued to eat what our body craved but also got back to a more nourishing diet to help with recovery. The main priority was sleep for the rest of the week and a little swimming and biking to help with recovery. 

Along with the kind congratulatory remarks that we have received from so many (Thank you!), the number one question that we have received is "Would you do it again."

Our answer is a definite yes, but. 

Yes in that we loved the race staff and participants which made this event even extra special. And during these unique circumstances of our nation, we have so much gratitude that we were able to participate in this event. More than anything, this race really fed our soul. We loved the adventure feel of doing something epic and new with our body and mind. It tested us in different ways and really lit the fire inside of us that was dimming due to so many cancelled races. Because everything went so smoothly for our first extreme triathlon, it would be hard to top this experience. 

But, the purpose of this event was to feel challenged. We want to continue to find ways to challenge ourselves. One of the reasons why we love long distance triathlon racing is that we constantly feel challenged in training and on race day. Although the half and full distance are long events, they still allow for improvements in terms of getting better at not slowing down. I hesitate to use the word "faster" because it's all relative in long distance racing. But in ultra endurance events, I feel it's more about the completion of the event itself as the accomplishment  - as that is what we felt in this recent Xtreme Tri. We never take long distance racing for granted and we feel so lucky that we get to do what we can do with our body and mind. I never want to settle or just get comfortable going longer. I want to continue to explore what I am capable of as a long distance triathlete. We would like to do more ultra endurance events but it isn't something that will replace focusing on the half and full distance (which are plenty long). 

Thank you again for all of the support and kind words before and after the event. We are so grateful that we remained in good health for this event and continue to stay healthy during such a scary time for our nation. Keep yourself well and thank your body daily. 

Xtreme Triathlon race recap - stage 3

 

All things relative, we slept much better after stage 2. It was nice knowing that we didn't have to drive to the start of stage 3 - the finish of stage 2, lodging and start of stage 3 was all in the same area. We "slept in" until 5:30am and made our way to the swim start around 6:45am. Because we were so exhausted after stage 2 (93 miles of racing) that we didn't prepare as much as we should have after the race so we felt a bit more scattered and busy on the morning of stage 3. Al was a huge help as he packed up the car for us so that we could have a little more time to get ourselves ready in the morning. 

I failed to mention that going into the race, there was a chance that the event was going to be cancelled (or modified) due to hurricane Eta. Thankfully, the hurricane changed direction but it did leave Crystal River, FL (stage 1) with a bit of debris on the road (and trails). The weather could not have been more perfect during our event (no rain and in the upper 60's-upper 70's for stage 1 and 2). The only issue was that the hurricane brought some wind that stayed with us for all three days - regardless of our riding direction, it was windy. 

Although we slept better (still restless), our appetite for food was pretty low. But not eating was not an option. We laughed that it took us almost 90 minutes to finish our pre-race meal (oatmeal and toppings for Karel - hot water from the skillet and a bagel w/ nut butter, yogurt and toppings for me). This is all too common that extreme exercise can negatively impact the appetite so we prioritized energy dense food before/after each stage. 

After preparing our bottles and packing our gear bags, Karel and I rode down to the swim start (a minute down the road) - the spin was actually rather nice to move some blood. Al drove the car down to the swim start shortly after he finished packing up the car. 

We set up our transition area pretty quickly as it felt a bit like groundhog day. You could feel the energy that everyone was excited that this was the last stage of the event but also a bit sad because it was the last day that we would all get to do what we love to do with our body - swim, bike and run and test our physical and mental limits. At this point, the race staff knew us all and the overall vibe was much more relaxed.

After the national anthem (which we all sang because the loud speaker wasn't working - it was actually a beautiful experience), we made our way to the water for the pre-race athlete briefing and then the swim start. 

Karel and I were joking before the start that this stage was the shortest stage and we were brushing it off like NBD (no big deal). But then we thought about it that we were still racing for 82 miles today (2 mile swim, 67 mile bike, 13.1 mile run). Karel's cumulative racing time after 2 days (and covering 216 miles) was 14:49 and mine was 16:11. And now we were about to cover over a half ironman distance.  It's funny how perspectives can change. It was also a mindset boost knowing that this was the final day of racing so we didn't have to save anything for the next day. Although, there wasn't much left in us to leave it all out on the course. 

2 mile swim
Just before 7:30am, we jumped off a dock and into the dark, murky water of the camp Keystone lake. I was expecting the water to be a bit icky from the looks of it but it actually felt rather fresh. Exactly at 7:30am, the horn blew and we were off to complete our last swim of the Xtreme triathlon. Karel was really tired and he did not go out hard like he did in the past two races. I liked the 3 loop, counter clockwise, triangle-like course as it didn't feel long but it was long enough to settle into a rhythm. The sun was a little bright in the first section but other than that, it was easy to stay on course. I started to inch my way ahead of Karel during the first loop and that lead started to grow in loop 2. I didn't have my normal build effort but instead, I just stayed steady with each loop. My "strong" effort for the day didn't feel too strong so I just focused on my technique - making sure I was catching the water, driving my hips forward and staying taut. 

After finishing up loop 3, I made my way toward the dock and exited the water on a ladder. The ramp to the shore was rather uncomfortable on my feet and with the sandspurs on the grass, they allowed us to leave our shoes or sandals by the shore so that we could put them on before we made our way to the transition area. I slipped into my HOKA sandals and made my way to the transition area. And sure enough, here comes Karel sprinting past me. 

I thought that I had a bigger lead but Karel started to feel stronger as the swim went on and he inched himself closer to me. I figured there was no point digging deep in the swim as I needed to conserve all the energy I had left for the upcoming bike and run. 

We ended up in the transition together. Karel swam 54:33 and I swam 54:20. We exited the transition pretty much at the same time (Karel just ahead of me) and then we rode out of the camp site. 

67 mile bike

The first few miles into the first hour was kinda a hot mess for us. We got ourselves a little lost/confused in the first mile, then we weren't sure if we needed to stay on the trail or go on the main road. Our garmin map was giving us different directions than what we read in the guidebook map. Plus, with this stage, there was a trail option and road option so it was a bit confusing for our computer. Karel was feeling completely empty inside and his quads were really sore. He could barely pedal. Since we were somewhat close together as we were trying to figure out where to go, I rode ahead of Karel and he stayed draft legal behind me. 

I forced myself to eat early in the ride even though I didn't want to chew or stomach any solid food. Drinking was easy as it was already over 80 degrees and sunny when we started the bike. 

Once we made our way to main road (a nice race volunteer told us that we were on the right part of the course - mental fatigue sure does make you doubt yourself!), Karel started to get his legs back and rode away from me. I felt like I didn't have it in me to push any harder so I just focused on my own effort. 

Technically, this bike was not a lot shorter than stage 2 bike so it still felt a bit long. Plus, we had long segments of road (like 10+ miles at a time without a turn in sight) as we made our way from the middle of the state to the Atlantic ocean in Palm Coast, Fl. It was also really windy, often with the wind at our face. For this bike, I just focused on keeping myself relaxed as I was sore in my upper body. It would have been easy to just sit up and stretch out all the time but that would have costed more energy (and time) as the wind was in my face. This bike ride was all about doing things well and staying focused with my body posture and pedal stroke. 

I met Al at our 41 mile sag stop and he told me that Karel was only about ten minutes ahead of me. I thought I had been riding really slow (I felt like I was on the struggle bus) but hearing that I wasn't that far away from Karel was a good motivation boost. I spent around 6 minutes at the sag stop as I wanted to reapply sun screen as it was getting really hot out. I also cooled myself with some water reapplied AMP cream for a little boost in the legs. After I left Al, I "only" had about 25 miles left to go. 

The bike portion on stage 3 was a little more exciting as we were making our way to the Atlantic ocean. We used to live not too far from Palm Coast (in Jacksonville, FL) so it was cool to ride on some familiar roads that we used to drive on. I continued to enjoy the scenery and to express gratitude to my body for allowing me to do this incredible adventure without sickness, health issues or injury. There was one relay team from Gainesville that was a huge energy boost every time I saw them. They would give me the biggest cheer from their car or when they stopped to change relay positions on the bike. 

I had to spend over 2 minutes at one big intersection because the light never changed for me (twice) but after I got rolling again.

The 14 miles after leaving Al were tough - physically and mentally. It was a long straight segment of road and it was really windy. Staying aero and staying focused on my pedal stroke was mentally challenging but I just focused on one mile at a time. As I started to smell the salt water and feel the sea breeze, I was excited to make the left turn onto A1A as I was welcoming a nice fast tailwind. 

Nope. 

Wind again. 

The next 7 miles were long but I just focused on clicking away one mile at a time. I had no idea how my body would allow me to run for a half marathon so I tried to enjoy my time on the bike (even though I was ready to not ride my bike anymore). 

When I arrived to the transition area, I was so relieved to make it there safely and to hear that Karel was only less than ten minutes ahead of me. I finished the bike in 3:31 (3:20 riding time) and Karel finished in 3:20 (3:13 riding time). 

13.1 mile run
I was in no hurry to exit the transition area. With the finish line being in a different location than the bike to run transition, I was a little sad not to have Al there but I was looking forward to seeing him at our cooler stop around mile 6-7. I took my time in the transition area - changing my top, applying sunscreen and putting on my run gear. I made the mistake of moving off the sand and onto the grass - not realizing that I stepped into a pile of sand spurs (ouch!). So I had to spend a few minutes picking out each sand spur from my sock. Also, since Al wasn't there, I decided to run with my phone in my naked belt as I didn't want to leave it in the transition bag (sitting out in the hot sun). Karel did the same. 

When I started the run, I felt like my feet could barely get off the ground. I was sore all over and my body was really tired. But I just focused on one mile at a time (stay in the mile you are in) and I tried to imagine myself on different sections of road back at home (some of the places where I enjoy running). It was very warm out so I was happy that I decided to put my cooling towel in my transition bag (it was wet and in the container it came in so it stayed wet). Karel also wore his cooling towel. As we did in every stage, we also had our Naked running band with 2 flasks each filled with sport nutrition. 

The first few miles were lonely as I made my way south. I kept with my run walk strategy of running a mile and then taking a 20-30 sec walk break. This actually helped me loosen some fatigue and after a few miles I started to find my rhythm. I was actually shocked that I was holding around 8:20-8:35 min/miles for most of the run - albeit I needed the walk breaks to help me out but they were well worth it as I was able to get back into good run form pretty quickly after each walk break. Of course, the walk breaks felt so good so it was a mental battle to make sure those walk breaks during go too long. 

Karel felt pretty good on the run but he said that his quads were really sore and tired. We both focused on trying to make running feel as "easy" as possible. Controlling our form was key in helping us keep one foot in front of the other. 

Around mile 4.5, I started the "off road" trail section and I loved running on the boardwalk bridges and under the tall trees. I wanted that section to last longer but it was only 2 miles so I really took advantage of it as I felt really good on the trails. It even started to sprinkle a little bit which was so nice! 
After exiting the forest/trail, Al was there with the cooler and I was so happy to see him. He actually ran with me for about a mile which was so needed. I finally saw Karel and he looked so good and I gave him a big smile. The next 6 miles were really tough. It was windy and the miles felt really long. I told myself that my "finish line" was at the turn around 8.4 miles. Once I got there, I checked it off and then had my next "finish line" at mile 10.5. I was so happy to finally get to the cooler and to see Al there waiting for me. He told me that our friend/athlete/assistant coach Joe was going to meet Karel at the finish line (Joe lives in Jacksonville and came to watch us finish and to drive Al back to his car at Joe's house where he left it). 

Having Al there with me was so good as I was really struggling. We didn't do much talking as I had to stay focused - one foot in front of the other. I was still shocked to see that I was running so well but boy, I needed those walk breaks to keep me going. I told myself that once I got to the beach (a little over 12 miles), I would be so close that the last mile would feel so easy. HA. 

First off, climbing the sand dune to get to the beach forced me to a walk as I could barely get my feet through the sand. And then once we got to the ocean (which was beautiful and gave me a huge sigh of relief that I was so close to finishing this extreme event), the sand was so soft that I couldn't even run. With almost a mile left, I couldn't tell if I should laugh or cry. 

Al was made sure to keep me in a good mood so he was having fun zig zagging up and down the sand to find a packed place to run. He even told me "look - those are Karel's Nike shoes - run there!" I laughed and told Al I would rather just follow the paw prints in the sand. 

As we got closer to the finish line, I could see the big flags blowing in the wind. It was an epic last mile to finish an epic race. Karel was there waiting for me (along with Joe) and it was such an incredible feeling to think about what I had just done. I gave Karel a quick kiss and hug before stepping over my last finish line of this three day, three stage race across the state of Florida. 

Crossing the finish line as 2nd overall (around 40 minutes behind Karel) was just the icing on the cake. This race was all about you vs. you. Mind, body and soul. I walked to the finish line just to savor the last few steps and lifted the finisher tape above me with great relief.

I could not wait to take off my shoes as my feet were soooo sore. Out of everything on my body, my feet hurt the most, then my quads/calves and then everything else. There were times during the run when I felt like my toenails were falling off and I stopped just to press down my nails but thankfully, all was ok (no lost toenails!). 

Within a few minutes after taking pictures and wobbling my way to Joe's truck, I enjoyed a few slices of pizza that Joe brought and we all chatted about this epic adventure. Karel and I were so happy that we completed the event in good health (and without any major niggles or issues). With this gratitude came joy that we didn't have to do anything on Monday! 

I finished the 13.1 mile run in 2:03.02 and Karel finished the run in 1:35. 
Total time for stage 3 was 6:38 for me and 5:58 for Karel. 

Total for all three stages (292 miles = 6 miles swimming, 242 miles biking, 50 miles running): 
Karel: 20 hours and 47 minutes.
Marni: 23 hours and 16 minutes.

A few fun stats (times from our Garmins):
 
Swimming average pace per 100: 
Stage 1 (Marni/Karel): 1:24/1:17 (Karel's garmin thought he swam 3900 yards but we finished around the same time)
Stage 2 (Marni/Karel): 1:33/1:34
Stage 3 (Marni/Karel): 1:27/1:29

Biking average speed: 
Stage 1 (Marni/Karel): 20.6 mph/21.9 mph
Stage 2 (Marni/Karel): 20.4 mph/20.6 mph
Stage 3 (Marni/Karel): 20.1 mph/20.7 mph

Running average pace min/mile
Stage 1 (Marni/Karel): 8:50 (8:21 removing walk/stop breaks*)/6:56 min/mile
Stage 2 (Marni/Karel): 9:01 (8:28 removing walk/stop breaks)/7:07 min/mile
Stage 3 (Marni/Karel): 9:21 (8:47 removing walk/stop breaks)/7:18 min/mile
*I wanted to show how my walk breaks help me run steady and that they don't cause massive slowdowns in my running. It's a strategy that I firmly believe in to help with consistent running.

After the race we drove to T2 to get our bikes and then made our way to our Airbnb a few miles down the road for a well-needed shower, real food and lots of salty snacks. 

Xtreme Triathlon Race Recap - Stage 2

 

We didn't have much trouble falling asleep around 8:30pm. However, staying asleep was the hard part. It was a light night of sleeping before the alarm woke us up at 4:50am. Without feeling too sore, I was looking forward to stage 2 as another opportunity to explore my physical and mental capabilities. However, the tiredness in my body reminded me that I did just finish a 8 hour and 50 minute triathlon event less than 13 hours ago. 

I woke up feeling relatively good compared to Karel. He felt horrible. He barely slept and felt nauseous, sleep deprived and exhausted. He still made himself eat his pre-race meal but he just felt off. 

To be honest, the swimming, biking and running was the fun part of this event. The packing, unpacking and planning ahead was the tough part. When the race started each stage, it felt so good to just move my body and do what I love to do. The packing/unpacking/prepping bottles/nutrition sometimes felt more exhausting in the evening after the event and in the early morning hours before the next days event. 

With a little longer of a drive from the hotel to the race venue, we left the hotel around 6:30am and arrived to the Carney Island recreational area in Ocala (the same place where we ran/finished on stage 1) to set up our transition area around 7am. It only took a few minutes to set up our transition area and hand over our run gear bag to the staff before we made our way down to the swim start. 

Once the athletes started to gather after the National anthem was played (for our pre-race briefing), the I could feel that everyone was tired but we would all rally together to get each other to the next finish line. Although it was only day 2 of the event, Karel and I quickly felt like we belong to the Xtreme Tri family. The race staff/crew was calling us by our first names and the other athletes were even getting to know Al (he's easy to get to know :) This was such a refreshing change from the bigger triathlon events where you are just one of many athletes. We loved the personalized attention from this race. 

2 mile swim
We started on the sandy shore and made our way into the water when the air horn was blown at exactly 7:30am. This time, Karel swam just a little ahead of me but he didn't have his typical take-out speed. I knew it would take me some time to get warmed up and with another long day ahead of us, I expected more lows throughout the swim. With two big loops (each 1 mile with a run out of the water before starting loop 2), it took me about 1/2 mile to start feeling like I could bring up the effort a bit. However, I really only had one gear during the swim today. More so, the water was extremely choppy - it felt like the ocean! So on top of being super tired, there was the added difficulty of having to navigate in very tough conditions. Once I made my way past Karel, I used the kayak support by me to help keep me on course. The course was well marked with buoys as well. The water was around 72 degrees but it felt warm as the swim progressed. 

When I made my way out of the water, I took my time - had a sip of water and looked behind me at Karel. Of course, he made sure to sprint his way right by me before we started swimming again. We were having fun and enjoying this first part of stage 2. 
The swim felt really long (especially after 10 loops of swimming for stage 1) but it was nice to settle into a rhythm on the second loop. I started to swim away from Karel but he was never too far behind me. I exited the water in 56 minutes and 19 seconds. Karel finished around a minute behind me in 57:17. But it wasn't too long before Karel entered the transition area (apparently I was taking my time). 

My transition time was 4 minutes and Karel's was 2:50. However, we both left the transition area pretty close to one another (Karel right before me). I wasn't sure how my body would do over the next 73 miles so I kept an open mind and reminded myself of all the training sessions that I have completed with a tired body and mind. 

73 mile bike
As we left the transition area, the temperature was perfect around 70 degress. There was a little fog in the air but nothing dangerous for riding. The roads were well marked (I can't say it enough - this Xtreme tri staff was incredible with all their hard work and attention to detail!) and the start of the bike was a bit easier to manage as we didn't have to ride through a town like we did on stage one. I didn't hit my first stop light (red light) until around 43 minutes in (of course, Karel got it when it was green so that was the last I saw from him). It was fun riding through small towns and enjoying the country roads when they came. 

I kept with my typical hydrating strategy on the bike but I started taking in solid food (ex. sport bars) a bit earlier - like in the first 45 minutes. I knew that my body and brain needed the extra energy. The bike portion of stage 2 was pretty much entirely north so we expected some headwind and we got it. This stage had much more real road riding (instead of trails) but the roads were pretty quiet as it was a Saturday. Although we knocked off almost 30 miles of riding from stage 1, 73 miles was still a long way to go with a tired body and mind. We planned our refill/refuel stop with Al at mile 50. He texted me when he arrived and I would give him quick updates when I was less than an hour away. I was really looking forward to this stop because we spent a lot of time riding on the same road - in the wind - and my mind needed a break. Oddly, I was actually feeling better on the bike than I did on stage 1 - stage 1 just felt really off for me as I had all types of niggles in my hips/back. On the flip side, Karel did not feel good on the bike and his quads and back and hips were really bothering him. Not to mention that he was super duper tired. The nausea went away once he started moving in the swim. 

After 23 miles of riding on Hwy 301 (never did I think I would ride on that stretch of road!), I was so relieved to finally see Al. My energy level felt pretty good but I got a little extra pick me up seeing Karel there with Al. We both used the public restroom at this park sag stop. The volunteer lady was super supportive and kind. Karel and I both rubbed a few packets of AMP on our legs and wow, did it work! We felt like new people after that stop (but the stop also helped!). Al was once again great - he stocked the cooler with our prepared bottles and ice, had coke for a quick pick me up and had other snacks if needed anything (sport nutrition). He was super prepared as we learned from stage 1. 
I also prepared a first aid kit with extra items like Tums and hand sanitizer.

Side note: no ibuprofen was used before, during or after this event. To be honest, the last time I took a NSAID was in early March. We are highly against using NSAIDs and only use them in emergency situations and never to mask pain for training/racing. 

As for the execution of day 2 on the bike, it was all about management. Managing the mind, managing the body and staying in the moment. We gave the best effort that we could within each mile. I also made sure to focus on doing things well - staying as aero as possible in the wind, keeping good pedaling mechanics to get the most out of every pedal stroke and staying up on nutrition. 

Although the last 23 miles felt a bit long, it was nice knowing that I only had a little over an hour left of riding for day 2. The last few miles into Keystone park were on a paved trail. I was most looking forward to the run on stage 2 because our lodging for the night was in the same location as the stage 2 race finish - what a relief to not have to drive anywhere. 

Once I rolled into the transition area, it was nice to see the Xtreme tri staff and hear their positive words of encouragement. It was also great to see Al. I finished the bike in 3:43 (actual riding time was 3:34) and Karel finished the bike in 3:38.49 (actual riding time was 3:31.58). Seeing that Karel and I were only within around 5 minutes of each other, I was really looking forward to seeing Karel somewhere on the 3 loop run course. My transition was 4:48 and Karel's transition was 4:32. Karel actually had a little longer transition because he gave his running watch to Al after the swim because it didn't fully charge overnight. Al forgot to give it to him so Al had to run back to the car to get it and Karel had no problem waiting in the transition area until he got back. For each stage, I changed out of my cycling jersey and into a run top (just to be more comfortable with a fresh kit). 

18.6 mile run 
The run course was 3 loops. Technically it was an out and back course but because of permitting issues on the trail, they had to shorten a section on the trail and include a little bit of running inside Camp Keystone. I really enjoyed the scenery around the camp and welcomed the "bumps" of incline within the camp grounds. The 4 miles of running on the flat trail (out and back 2 miles) is not my style of running so it took a lot of mental strength to stay focused during all three loops. I much prefer rolling hills, twists and turns when I run. I am not a rhythmic type of running (unlike Karel who likes to settle into a rhythm). Al told me that Karel was feeling really good to start the run which made me super happy. I also felt ok (much better than on stage one). Learning from stage 1, I started my walk breaks early and kept them consistent. After leaving the camp grounds and making my way a mile down the road (gentle hill), I got myself confused because I didn't see any arrows telling me to get on the trail. I knew we were to run on the trail but I just psyched myself out and confused myself so I ran back to the last set of arrows just to make sure. Of course, during this time I realized I was going the right way and accidentally added another mile to my run from this mistake. But I didn't let it get to me. I just moved on and tried to convince myself that my legs didn't even feel it.

The first loop went by pretty quickly. I did have a few tummy issues to settle out as digestion was slowing down from fatigue (and all the sport nutrition + pre/post race food). The walk breaks really helped. I tried to keep them around 20-30 seconds just to stay consistent. During this time I also took a sip from my flask of sport nutrition. I was really looking forward to Al joining me on loop two and it was great to see Karel coming back from his first loop of his out and back segment. Karel looked really good running and I tried to copy his good running form. I focused on keeping my shoulders relaxed and trying to run as smooth as possible. Al and I were having so much fun together that I told him that he was not allowed to make me laugh as I was getting side stitches every time I laughed. But more than anything, just having Al there really helped me stay focused. 

Al set the cooler for us to refill our flasks near the finish line which was nearing the end of each loop before the run around the camp grounds (the 1-mile "hilly" section that I loved). The race staff was great with their cheers and it was awesome to see more athletes out on the run course. The out and back on the trail was nice because you got to see other athletes and give them a cheer. Everyone was so supportive. It was getting a little hot on the run course so it was nice that Al had ice for us in the cooler. 

The 2nd loop was mentally the most difficult because I was getting tired but I just stayed focused on one mile at a time. At this point, my feet were starting to get really tired and my entire body was just tired. My legs were sore but it all felt familiar to me (like in an Ironman). I kept going back to my past 16 Ironman races and how I was able to survive the pain in the legs and keep getting one foot in front of the other. I reminded myself that I was healthy and that I trained for this hurt. 

Karel finished just as I was finishing my 2nd loop so I once again got to see/hear him finish which was awesome. This also timed out perfectly so that Al could run a little with me for the 3rd loop. My mind was focused on getting to the turn around of the 3rd loop as I felt like that was my "finish" and everything else would be easy as I would be making my way to the finish line. Of course, the last 3.5 miles were not easy but I kept myself going with positive self talk, mantras and gratitude for my body. I tried to focus on running as easy as I could and continued with my run/walk strategy - making sure I didn't take advantage of the walk breaks and stayed strict with them to keep myself going. 
I finished the 18.6 mile run (well 19.6 miles due to my mistake) in 2:59.04 (9:04 min/mile). Even with my walk breaks I was able to run nearly every mile around 8:45 pace - on very very tired legs. 
Karel finished the run 2:14.50 (7:15 min/mile). 

It was so great to finally cross the finish line of stage 2. Although we had confident in our abilities to finish stage 3, we knew that our bodies were really tired and that recovery was critical at this point in this ultra endurance triathlon event. 

With stage 2 "only" being 93.6 miles, Karel finished the stage in 6:58.06 and I finished in 7:47.56. It was nearing 3:30pm when we finally made our way to the car with our bikes and gear. With less volume on the bike, it was really nice to have a little extra time for recovery before going to bed. 

After driving one minute to our "hotel room" at the camp site, Karel and I unpacked and prepared our stuff for the next stage. We refueled with a recovery drink, snacked and then enjoyed a vegetable pizza (Al picked it up for us at a local place around 10 miles away). Thank you Al! Not having a fridge or microwave was a little tough for us but we managed. We tried to eat as much as we could but it was getting a bit difficult with us being so tired and exhausted. Karel kept a yogurt recovery smoothie drink (store bought from Publix) at his bedside for when he woke up in the middle of the night. Al went out to cheer for everyone and I did a little light mobility and foam rolling. Karel used the normatec boots and around 7:30pm, we were turning off the lights to try to go to bed. With our bodies aching and being super fatigued from just over 16.5 hours of racing for me and just under 15 hours for Karel in 48 hours (and over , we stayed grateful for this opportunity and went to bed looking forward to the "shortest" and last stage of our epic xtreme triathlon. 

RESULTS STAGE 2
PHOTOS STAGE 2

Xtreme Triathlon Race Recap - Stage 1

When we arrived to the transition area at Hunter Springs in Crystal River, it felt like any other triathlon. Although there were only 17 participants, the atmosphere felt familiar. There was music, spectators (crew for each athlete), an announcer, lots of signage, rules to follow, race volunteers and staff, and a fenced in transition area. While this event was technically called a "gathering," it felt really good to be showing up to a triathlon race - especially after a season of cancelled races. 

After setting up our transition area and turning in our run gear bag to the race staff (for them to bring to T2 - which was ~102 miles away in Ocala), it was almost time for the national anthem, followed by the athlete pre-race meeting. The energy around us was positive and there was a strong sense of camaraderie among the group. We instantly felt like we were all part of a family. 

2 mile swim

Karel and I lined up near the front on the grassy/sandy shore and exactly at 7:30am, the event officially started. We were treated with a crystal clear swim but sadly, no sightings of any manatees this year. The swim course was 10 loops of a ~350 yard counter clockwise course. While ten loops may sound tedious and boring, it was actually a great way to start the race. Once we got familiar with the loop, it was easy to settle into a good rhythm. In typical fashion, Karel went out fast for the first two loops. Later he told me that he didn't feel like it was a hard effort, but he said it felt really easy. I couldn't help but laugh at Karel for swimming away from me. 

In my head I chuckled at myself and thought "don't you worry Karel, I'll catch you soon." After a few laps, I was back on Karel's feet and swam away from him. I got myself a little confused on my laps near the end so I lifted my head up and our crew support Al told me that I was on lap 8. The race staff was keeping track of the loops for each athlete as it was a continuous swim in the water (no exiting the water). I started to build my effort a bit and finished the 2 mile swim in 50 minutes and 18 seconds. Karel exited the water around 20 seconds behind me in 50 minutes and 39 seconds. Our average pace was around 1:24/100 yards. 



Within a few steps, I removed my wetsuit, cap and goggles and handed my swim gear to Al who was outside of the transition area (crew wasn't allowed inside the transition area). Although our typical motto is "nothing good happens in the transition area - get in and out" we didn't feel too rushed transitioning from swim to bike. I even sat down to put on my gear. We turned on our Garmin bike computers as well as our Varia radar lights and put on our cycling gear. Although it felt like we were in the transition area for forever, it was all of less than 3 minutes (2:16 for Karel and 2:50 for me). Karel left on his bike just a little ahead of me but by the time I mounted my bike after the mount line, I was still able to see him in the distance. We were required to wear our bib numbers on the bike and all normal USAT triathlon rules applied (ex. no drafting). And if you were wondering, Karel and I had no plans to ride together (and no way he would let me beat him out of the transition area) but it was nice to know that we were somewhat close to one another throughout the first hour of the bike. 

102 mile bike

Going into this event, Karel and I felt a little overwhelmed with the course maps. Even after reviewing the course maps that were provided to us online and in our race swag bag (a full binder of printed maps), it was still a bit different for us knowing that we would be self navigating throughout each bike leg. Although the race staff did a great job marking the entire course (all but the trail sections which were not allowed to be marked due to the permits allowing us to only be a "gathering" and not an event due to Covid), we were required to follow all of the rules of the road like stopping at stop signs and lights. We also had to navigate through a few busy segments of roads (crossing lanes) to get to the more quiet segments of road. Whereas most triathlon races have police to control certain segments of road and you can often rely on having athletes around you to keep you on course, this part of the race was a very different from most races. 

But like most events (even the ones that are familiar), sometimes our thoughts of what could be are different than what really is. In other words, sometimes the mind can make a situation more scary or confusing than it really is. After a few miles, all of my worries started to settle. Between the course being well marked with plenty of ground and sign arrows, the course map loaded into my Garmin and Karel being within eye sight ahead of me, I felt much more confident. At one point, Karel and I ended up at a red light together and after a few lights, Karel rode away (he got lucky and got a lot of green lights while I got the red lights). And just before I made my way to the Withlacoochee trail, Al drove up behind me in our car at a light so it was nice to see him (Al didn't follow us on the course but instead met us at our pre-decided SAG stops). 

Although this was a different style of racing with 3 days of triathlon events, stage 1 felt really familiar. It felt much like a normal Ironman distance triathlon so we raced it as if we were racing any other long distance event - but without the pressure or need to dig deep. We set out wanting to give our best, explore our limits and of course, have fun. We didn't take it easy and didn't ease up a lot if it felt too hard. We trusted our good health and resilience that we would be able to overcome the fatigue from a long day of racing to do it all again the next day (and the day after). 

Once I got onto the trail, I had almost 30 miles of something that we don't get to do very often - ride aero! With almost 30 miles of flat, paved, car-free trail, it was fun to spend a bit of time in the aero bars (I still got out of aero every now and then to stretch my back/hips). Although there were plenty of aid stations (around every 20 miles) throughout the bike course, we only relied on Al for our refill stops. We coordinated our refuel stop at mile 66 (which was also an event super SAG stop - plenty of items to refuel). Not only was it necessary to grab our prepared bottles from Al (to fuel and hydrate for the rest of the bike) but it was something to look forward to. Like the special needs stop in an Ironman distance triathlon, it really helped looking forward to an opportunity to put our feet on the group. Knowing that we could have a quick break to experience Al's positive energy and to break the long bike portion into two segments was something to keep our mind in a good place. Karel and I had our phones on us (allowed and encouraged at this event) in the case that we needed to communicate with Al but we only needed him for that one stop. Al continued driving on the main roads to T2 so that he would be there ready for us after our bike. 

I continued to fuel and hydrate like I would in any other Ironman event but I did try to take in a bit more calories than normal of solid food knowing that I was not just fueling for this day but also in need of keeping my body well fueled for the next two days. I didn't consume any "real" food during the event but all sport nutrition products (easy to consume, easy to digest, well formulated and effective). I took one bathroom stop along the trail and while I needed to go once more after I stopped to see Al, I was able to wait until I arrived in T2. Karel stopped a few times for bathroom breaks. I did stop a few times to stretch out my back as I was having a few tight spots (probably from so much time being aero) and didn't want anything to get too sticky in my hips/back and affect me on the run. 

As for the effort that we gave during the bike, it was steady and strong. I wouldn't say that we held back too much but instead, just rode a strong effort with the energy that we felt from being fresh on day one. 
Like usual, we had low moments and had to adjust. The weather was great - in the upper 60's when we started. It stayed cloudy most of the day as the temps entered into the 70's. As we raced, we made sure to keep things in perspective as we wanted to race with gratitude. We thanked the volunteers and anytime we saw other participants (ex. run) we cheered them on. Karel felt really good on the bike and didn't have any major back pains. We both enjoyed seeing some familiar segments of road that we would drive on when we visited by parents in New Port Richey when we lived in Jacksonville, Fl. 

It was great to arrive to T2 because it was a location that we were familiar with! Back in 2014, Karel and I raced the HITS Ocala half distance triathlon in the same location of the run of Stage 1 and the swim of Stage 2. Karel finished the 102 mile ride in 4:44 and I rode 5:05. This includes all of our stops. Actual ride time was 4:55 for me and 4:39 for Karel. 

18.6 mile run 
When I arrived to the transition area, Karel was already out on the run course. Al greeted me at the transition area. I took my time in the transition and also went to the bathroom before the start of the run. I didn't rush the transition from bike to run. My transition time was 6 minutes and Karel's was 3 minutes. I wanted to make sure that when I crossed the line to start the run that I was ready to start running. 

With a 3 loop run course, my plan was to run the first loop to get into a good rhythm and then run loop 2 with Al. Per the rules of the race, we were allowed to have a run support with us (on two feet, not wheels) during the run of each stage. 

Karel was flying on the run although I never saw him running. As for myself, I felt tired and stiff. It was a long run for me and I really struggled at times. My shoes felt heavy and the trail section (which I usually enjoy) didn't feel too good. But with this race experience was an opportunity to push through boundaries and barriers. So instead of giving up or finding the easy way (walking), I just broke down the race into one mile at a time. I made the mistake of running too long without a walk break on the first loop so after Al joined me, I started to incorporate more planned walk breaks. I know that not taking walk breaks in the first loop contributed to never feeling good for all 18.6 miles of the run. And that's a long time to run without feeling like I ever settled into a rhythm. Al strategically put the cooler with our running flasks at mile 3, which was allowed us to access it twice on each of the 3 loops. Our crew was allowed to give us nutrition at any point on the run. I really enjoyed having Al as my pacer as it helped me to keep my mind busy and off the motions of running. Once more athletes started to arrive to the venue, it felt good seeing other people on the course. With an ultra endurance, 3 day event like this one, it was clear that every athlete was racing for their own reasons - not against one another. I was passed by a lady who was part of a relay and she was flying. 

It worked out great that I was nearing mile 12 as Karel was finishing his run. This was perfect timing because I was refilling my flask and I was watching Karel cross the finish line as first overall. He ran a blazing fast time of 2:09 (6:58 min/mile)! I'm used to Karel finishing around ~6 miles ahead of me in Ironman events so this was no surprise for me. Talk about the gut punch when Karel is done and I still have another 45-60 minutes of running to go. After Karel cleaned up, he went back to our cooler stop (mile 15) and cheered for the other athletes and helped to keep me going as I was about to finish up loop 3 (the trail section). The run was ~3 miles pavement, ~3 miles trail). Al ran almost 12 miles with me and it was so good to have his company. I finished the run in 2:45 (8:54 min/mile) which included a lot of short walk/stop breaks after the first loop. I didn't feel empty or too sore when I finished but I was certainly exhausted and tired. 

Karel finished first in 7:49.49 and I finished 2nd in 8:50.14. 

Funny story: As Karel was starting his run, the race staff was not expecting him so quickly. Karel ended up running past the volunteer girl who was marking the run course. She told him where to run as she was marking the course.  :) They also weren't expecting Karel to run so fast so they made him run back through the finishing chute again so that he could hold up the finisher tape (it was so special that every athlete got to hold up the finisher tape for crossing the finish line). 

After the event, we cleaned up, had a Skratch/milk recovery drink, ate lots of salty snacks and headed to the hotel to unpack, pack, sleep (kinda) and do it all over again the next day at 7:30am for stage 2. 

RESULTS STAGE 1
STAGE 1 PHOTOS

Logistics: 3 day, 3 stage, coast to coast triathlon across Florida.

 

Before I get into our actual race recap, I wanted to share how we went about the logistics of this event. As you can imagine, this triathlon event was unlike any other past event. Not only did we need a crew to transport our gear in our car from stage to stage (and to help us stay well fueled and hydrated) but we also had to move our stuff from hotel to hotel to hotel, we had three separate transition areas for swim to bike and three completely different transition areas for bike to run. This required a lot of packing and repacking, planning and organizing. 

Having never done this type of event before, I was very thankful that the Xtreme Tri staff provided us with hotel suggestions (and discounted rates) which made it easy to plan out where to stay. Although we typically don't stay in hotels when we race (we prefer an Airbnb for the kitchen and space), the hotel option made the most sense for an easy check in and check out (and less effort searching for a place to stay). Since we stayed at our final destination until Tues after the race, I booked an Airbnb for our final two nights instead of using the host hotel. 

I created an itinerary to help us and our crew (Alvaro) so that we always knew where to go and when. This helped tremendously so that we didn't have to search for addresses and start times/locations. The Xtreme Tri staff also gave each athlete a binder with all course maps and other information. This binder was super helpful for Al as he was crewing for us throughout the entire race. 

Pre-Race
11/11-11/13 (Wed-Fri):
Lodging: Holiday Inn Crystal River 
1203 NE 5th St, Crystal River, FL 34429
(Race start ~2.5 miles from the hotel)

• Athlete briefing was online.
• Packet pick up on Thurs late afternoon (near race venue).
• Hotel had a fridge and microwave - I brought most of our food (snacks and non perishables in a big Tupperware bin and a cooler for the rest of the food) but we also purchased some items at Publix grocery in the area. I also brought dishware so that we could eat anywhere, anytime. 
• We brought a large variety of sport nutrition products. Although we each had an idea of the products we would use for bike/run (and pre race), we had a lot of other options just in case. We had Infinit, NBS carbo-hydration, Skratch, bars, chews and gels, Gu amino pills and Tums. We prepared our bottles the day before with powder and added water on race morning or just prepared the bottles with powder and water and kept in the fridge. 
• We packed our transition bag (and run bag - provided from the race) the night before each stage. We also had a post race bag with cleaning wipes and towels, and a fresh set of clothes. 
• With this being a smaller field race, we allowed ourselves ~45 minutes before the race start before arriving to the transition area/race venue. 
• Race morning nutrition included waffles, nut butter, syrup, banana, yogurt and granola for me and oatmeal mixture for Karel. 
• Karel brought his travel nespresso machine. I use instant coffee (Nescafe Gold) and brought the electric kettle for hot water. 
• We used two huge bins (with a handle and wheels) to transport most of our stuff and also kept our clothing in duffle bags. I also prepared smaller Tupperware bins for easy-to-grab items throughout the race. 
• We reviewed the course maps and loaded the course maps into our Garmin bike computers. The courses were marked with arrows and signs in most places. Because of COVID, this event was called a "gathering" so they could not put signage on trails or have port-o-johns at the venues (there was always the use of a public restroom). 
• We went to bed around 8:30pm and set the alarm for 5am. 
• We planned out our "official" SAG stop with Al (mile 66 of stage 1 on the bike) which was also a SAG stop with the event. There were several aid station opportunities along the course but we did the race self-supported on the bike (only relying on Al who kept our filled sport nutrition bottles in a cooler with ice and also had extra snacks/items for us if we needed it at our SAG stop). 
• We set up our transition area like any other triathlon race. 

Stage 1 
Swim 2 miles in Crystal River. Bike 102 miles to Carney Island Recreation Area (Ocala, FL) and run 18.6 miles in Carney Island rec area. 

Lodging:
Holiday Inn Express & Suites Silver Springs-Ocala
5360 E Silver Springs Blvd, Silver Springs, FL 34488
(Race finish of stage 1 was the same location as the race start of stage 2. Hotel was ~20 min drive away.)

• Having just raced for ~9 hours, it was nearing 5pm when we got ourselves ready to head to the hotel. We started the recovery (Skratch protein powder and milk from the cooler) immediately after the race and also snacked on salty chips, pretzels, cheeze-it's and anything else that appealed to us. 
• We cleaned up with disposable "towel" wipes and dumped our dirty kits and towels into a laundry bag at the race venue. 
• It was nearing 7pm when we finally settled into our hotel room after transporting all of our gear from the car to the room, unpacking, cleaning bottles and preparing some type of dinner for the hotel microwave (I had soup, tempeh, some romaine lettuce and tomatoes and bread and then a bowl of granola w/ milk. Karel had a veggie burger instead of the tempeh). We had a lot of energy dense snack food like bagels, breads, fig newtons, granola, dried fruit, etc. Of course, I had chocolate for Karel. 
• We then spent the next 30-45 minutes preparing everything for the next stage - filling bottles with sport nutrition powder, charging electronics (our Garmin Varia bike radar, Garmin bike computer, swim/run watch, laying out gear and going through the course maps for the next day. I purchased an electronic organizer bag that came in handy for helping us charge all of our gadgets. I also brought an outlet power strip so we could charge multiple devices all at once. 
• Each morning I would foam roll (lightly) for around 10 minutes and do the same before bed to work out any kinks (thankfully, Karel and I didn't have any niggles or issues throughout all 3 stages). We also had a recovery bag w/ trigger point gun, balls, foam roller (2 of them, one as a vibrating foam roller) and the Normatec boots. We would both use the boots for 45 minutes before bed (Karel would start first and then I would go). We also used MG12 cream to help with the recovery. 
• We tried to get to sleep as early as possible. On stage 1 we went to sleep around 8:30-9pm but it was a restless night of sleep (never getting into deep sleep and waking up around 4:30am pretty exhausted and tired). 
• We packed up the car again around 6:15am and made our way to the race venue to do it all over again. 

Stage 2 
Swim 2 miles at Carney Island rec area. Bike 73 miles to Camp Keystone in Starke, FL. Run 18.6 miles around Camp Keystone.

Lodging:
Camp Keystone
6581 SE 9th Ave, Starke, FL 32091
(Positive: staying in the same place that we finished and started stage 3! Negative, no microwave/fridge in the room). 

• Our SAG stop to meet Al was around 50 miles into the bike. Karel and I were never more than ~10 minutes apart so it worked well for Al to drive to the SAG stop that we planned and then stay there until he took care of both of us with our bottles. 
• Stage 2 was the most difficult (physically and mentally) as we were carrying around a lot of fatigue from stage 1 and a restless night of sleep. 
• It was nice to only drive only a minute to our room on the camp site of Stage 2. We started our recovery with nutrition, a shower and after racing for 9 hours on Friday and almost 7 hours on Saturday, we were in need of a hearty meal. We called in a vegetable pizza from a local place (around 10 miles away) and Al picked it up for us. It was hard to eat it as our digestive system was starting to slow down from all the racing but we did our best to eat a few slices. We tried our best to refuel but it was tough this evening. 
• Since we didn't have a fridge, Al also picked up some ice for our food. 
• Karel went to sleep around 7:30pm as he slept really poorly after stage 1 and I went to sleep around 8:30pm. Al stayed out until 8:30pm to cheer for the athletes still out on the course. It was another light night of sleep but better than the day before. 
• We went through the entire process again of refilling bottles, charging electronics (our bikes stayed charged throughout the three days but we had chargers just in case), preparing our gear/clothes for the next day, reviewing course maps and planning logistics of stops/bottles with Al. Oh and packing the car again. 
• We "slept in" until 5:20am on Stage 3 and made our way to the race start around 6:45am (race started at 7:30am each morning). 

Stage 3
Swim 2 miles at Camp Keystone, bike 68 miles to Marineland in St. Augustine, FL and run 13.1 miles to Hammock Beach Resort in Palm Coast, FL. 

Instead of staying at the Hammock Beach Resort, I booked an airbnb around 2 miles away (we stayed there until Tues). It was so nice to have a kitchen and a little extra space. 

• Al met us around mile 44 on the bike for our SAG stop. 
• Each stage Al would have a cooler for us with our filled bottles (or for the run, our running flasks), cokes (with twist off tops), ice and water. Although there were aid stations on the course, we kept this race pretty self-supported thanks to Al. We also reapplied AMP performance cream during the bike and always had extra nutrition available for the bike and run. During the run, Al strategically put the cooler in a place where we could access it several times throughout the run (twice each loop). 
• The aid stations were well stocked for the athletes and the volunteers were incredible and so supportive. 
• Karel and I wore our cooling towels for stage 3 as it was really hot (80's). 
• For stage 3, the transition area from bike to run was located at a different place than the finish so Al met us around mile 6.5 of the run with the cooler. We could also access the cooler again around mile 10.5. 
• The first thing I did when we arrived to our condo (after taking a well needed shower) was wash our big bag of dirty clothes and eat all the salty foods we could find (along with a hearty meal from Moe's). 
• The awards ceremony was the next day at 10am, outside at a BBQ restaurant (limited vegetarian options). 

Additional notes:

• Throughout the entire race, we had to follow the rules of the road and had to stop at all lights/stop signs. 
• Al was not allowed in the transition area but he was able to hand us items outside of the transition area and get our gear (ex. wetsuits/goggles/caps) after we each left the transition area. The race staff would transport our run gear to T2 so it was there before we arrived. 
• Al was allowed to run with us anytime during the race. Al ran with me for 12 miles during stage 1, 11 miles during stage 2 and 3.5 miles for stage 3. Because each run was 3 loops, Al was also able to take care of Karel (helping with his flasks) and also see Karel finish each stage (Karel was often 45+ minutes ahead of me on the run).
• Al would pick up ice from the gas station and anything else that we needed as we were out on the bike. 
• We had to wear a bib number on the bike and during the run. 
• No listening to music but we were allowed to carry our phones in the case of an emergency. 
• The courses were well marked, although Karel would often be on the run course before they had finish marking it (speedy ;). Karel and I did get confused on day 2 and day 3 on the bike and run courses but we blame it more on being tired. 
• The Xtreme Tri staff was incredible. They would build a transition area and finish line for each stage and have the entire bike course marked for the next stage. I can't explain how incredible the crew/staff was to put on this type of event and they always kept a smile on their face and had lots of cheers for the 17 participants. 
• 
  Logistically there was a lot that went into this race but that just made it more of a challenge - which is exactly what an Xtreme Tri should be. We didn't account for the changes in our appetite, sleep issues and all the packing and packing but we just stayed flexible and adaptable and never complained or got frustrated. And Al was a huge help - we could not have done this without him! 

It's race week for the Florida Extreme Triathlon!

 

The extreme nature of our upcoming 3-day event hadn't fully sunk in until just a few days ago. As I began to pack, organize and plan out all of the logistics of this point to point to point event, I started to think about this ambitious feat that we are about to take our body and mind on for over 300 miles. 

In case you missed my last blog post, here are the details of the event: 

• Stage 1: November 13th - 2 mile swim in Crystal River, 102 mile bike (from Crystal River to Ocala), 18.6 mile run in Ocala.
  
  
• Stage 2: November 14th - 2 mile swim in Ocala, 73 mile bike (from Ocala to Starke), 18.6 mile run in Starke.
  
  
• Stage 3: November 15th - 2 mile swim in Starke, 68 mile bike (from Starke to Palm Coast), 13.1 mile run in Palm Coast.

I have intentions on fully sharing this entire experience from start to finish on social media (Trimarni Coaching and Nutrition and Trimarni), but I thought I'd share how I am planning for this 3-day event. 

Food
Most importantly, we need to keep our bodies well fueled before, during and after each stage of the event. I know what it takes to fuel a 140.6 mile, one-day event but this is a whole new experience for us. Thankfully, we have had a lot of practice from training. In thinking back to the many meal, snack and sport nutrition strategies that helped us prepare for this event (as well as for our past combined 30 Ironman distance triathlons over the past 14 years), I purchased a lot of non-perishable food items that we can keep in the hotel rooms for each stage of the event. I will also purchase some items for the cooler but I want to make our eating/fueling strategies as simple as possible. I will be using the microwave for most of our meals and I am bringing a lot a lot of kitchen supplies for easy meal prep/consumption. Again - I am not complicating this process. While I have a plan for us, things may change and I want to be flexible (this is why I am not preparing all of our meals in advance). 

Sport Nutrition 
To be honest, this category doesn't worry me. As I mentioned above, we have done so many training sessions and races that we each feel fairly confident in this area. The only caveat is the back to back to back nature of this event - which includes swimming, biking and running for 3 consecutive days. We have completed different scenarios of this event but never in its entirety. But like any long distance triathlon event, it's good to have a plan but you also have to know how to troubleshoot, be proactive and adapt. 

Logistics
This is my biggest stressor although I'm trying not to let it stress me out. We will have our friend Alvi drive our car and be our sag support throughout this event. I've typed up an itinerary with our hotel reservations for each stage (address) but that is the simple part. Although the event will have "aid stations" throughout the bike and the run, we are responsible for knowing the course (which we will put into our Garmin bike computers). But more than this, we only swim and run in the same location. So each day we will swim in one location, bike to the next location and then run in that location. Stay the night in a hotel and then do it all again the next day. Swim in one location, bike to the next and then run in that location. For three days straight! As you can imagine, there's a lot to bring along and pack and repack. Organization is key. We have several bins and bags to keep everything organized but I have a feeling that it's going to feel a bit chaotic at times. The goal after the end of each stage is to quickly head to the hotel to start the recovery process and plan for the next day. I have a feeling I will learn a lot of lessons as we go along. Again, the theme of this event will be adaptability. 

With so much going into this event, we are so grateful to be healthy and injury free. We are really going to embrace this experience as we never want to take anything for granted when it comes to physically performing during an endurance (or perhaps now an ultra-endurance) event. 

Our next triathlon event will be XTREME!

With this year being unpredictable and different, we have approached our training as a way to try different things and to explore different events. Cancelled races meant new opportunities.

Earlier this summer, Karel was itching for a physical challenge. He wanted some type of event where he would be challenged physically and mentally. After 14 years together, I've learned that anytime Karel says to me "Marni, I have an idea...." I know it's something epic or exciting.

Or, it's a new bike 😄

When Karel mentioned the Florida Xtreme Coast to Coast triathlon in mid November, I immediately told Karel that I wanted to do the event with him. We registered and committed to the 3-day event. He also mentioned applying for Ultraman Florida but I told Karel that I would gladly support him during that extreme ultra endurance event (and not be a participant). 

After completing 16 Ironman distance triathlons (and qualifying for the Ironman World Championship six times), I feel that I understand what it takes to successfully navigate through the physical and mental obstacles that occur over swimming, biking and running for a total of 140.6 miles. I still feel extremely challenged by the Ironman distance and I absolutely love the journey of preparing for an Ironman. I also never take the Ironman distance for granted. I've been so thankful that my body has allowed me to train for the Ironman distance for 14 consecutive years. But this year has been all about trying new things and exploring new opportunities. 

From November 13th-15th, Karel and I will be participating in the Florida Xtreme Coast to Coast Triathlon. This will be a true test of our physical and mental limits and it'll be a challenge unlike any other endurance event that we have completed. 

Not only will we cover over 300 miles over three days - swimming a total of 6 miles, biking a total of 244 miles and running a total of 50.3 miles - but this event takes us from one coast to the other...a triathlon journey over the state of Florida. 

Here are the logistics: 

• Stage 1: November 13th - 2 mile swim in Crystal River, 102 mile bike (from Crystal River to Ocala), 18.6 mile run in Ocala.
• Stage 2: November 14th - 2 mile swim in Ocala, 73 mile bike (from Ocala to Starke), 18.6 mile run in Starke. 
• Stage 3: November 15th - 2 mile swim in Starke, 68 mile bike (from Starke to Palm Coast), 13.1 mile run in Palm Coast. 

Although we only registered for the event in September, I feel as if all of our years as endurance triathletes has prepared us for many of the physical and mental components that we will experience over three days of racing. However, this event will test us in many new ways - physically and mentally. The logistics of this event will be a new experience for us but we have no idea how our bodies will perform day after day after day. Then you toss in weather, course navigating and a small racing field and it's all a big unknown for our body and mind.  Over the summer, we have experienced training through fatigue on a whole new level. We have explored new mental limits and have tested ourselves physically. 

We are really looking forward to event as it's much more than a physical challenge. 

It's easy and fun to live a life staying in your comfort zone. Life is filled with obstacles, detours, peaks and valleys and road closed signs. There is great value in challenging yourself and getting outside of your comfort zone. Not only do you discover that you are capable of things that you didn't think you could do but you also learned that you have so many more skills, strengths and talents if you just give yourself a chance to explore your limits. Challenging yourself doesn't have to be physical. Learning a new skill, traveling to a new place or changing your normal routine can all be wonderful challenges that force you to break old habits or change mental barriers. 

We all go through difficult times. These moments can take a heavy toll on mood, health and outlook on life. As a result, you may feel helpless, hopeless, stressed and anxious. Resiliency is the ability to cope with trauma, loss and change. The more resilient you are, the better you are able to tolerate uncomfortable and challenging times. Resiliency isn't something you achieve in one day and it's not fixed. It's an ongoing process that requires effort as you build resilience over time. 

To build resilience, you must accept the situation for what it is. You must focus on things within your control. Take a step back and maintain a hopeful outlook. You need to be able to look at past successes and coping strategies to gain confidence in a difficult situation. You must feel your feelings but manage your emotions. And most of all, during turbulent times, we must pursue activities and interests that nourish our spirit. Never give up on something that defines you as an individual and brings meaning to your life. 

The Florida Xtreme event will teach us so much about ourselves and the world around us, it will strengthen us and help us continue to evolve and grow as human beings. 

You can follow along with our event at Trimarni Coaching and Nutrition, Trimarni and on the Xtreme triathlon website. 

To learn more about the event, visit HERE.