Filed under: Triathlon training
My results for the 2009 Oakdale Duathlon (3 mile run / 13 mile bike / 3 mile run) as follows:
Total Time: 1:39:42
182nd out of 313 total participants
49th out of 148 women
8th out of 26 in my division (women 35 – 40)
Run 1: 25:56 (8:39/mile)
T1: 0:56
Bike: 45:15 (17.9 mph)
T2: 1:05
Run 2: 26:33 (8:51/mile)
So, not bad considering I haven’t been running all season. It’s not the 8:18/miles I had last year, but I’m pleased to have eecked out sub-9s — especially given my fear of running 10 minute miles today. If anything, it shows that I don’t have that far to go to get back into last year’s race shape as long as I take it cautious on the runs.
Ironically, I placed HIGHER this year — 8th out of 26 (last year I was 10th out of 27). I love it when I can make the top ten of my age group, even if there were only 26 of us. It’s still cool to make the top 10 — and the fact that I actually placed higher this year, well, that feels good.
That said, my bike was SLOW. Holy cow. I thought I was doing well out on the course. But it was pretty windy out there and it’s a hilly course. I also have to remember that last year I did this race coming out of a week spent cycling in Texas for Hell Week. I’d had almost 750 miles on my legs by this time last year. This year? Hmm, maybe 250 if I’m lucky. I also noticed that there were a few times during the bike that I did notice my heart rate dropping into my aerobic zone as opposed to the anaerobic I was trying to maintain. Oops. Funny thing is that this year’s time was slower and LAST YEAR we were stopped on the course by a train for two minutes. Funny.
As for the race experience, it was a great day and I’m so glad I talked myself back into going. It’s a 9 am start and not that far from my house, so I got to sleep in later (6:30 is really sleeping in on race days — some tris have me up at 4:30 am). I had my regular granola and soy milk and got my gear together. I was out the door around 7:30ish and got to the race a little before 8 am. Parking was already a little crazy and transition was full, so I took a spot towards the back — the non-desirable area, I suppose given its distance from the bike in and out. But I didn’t really care since this race has a teeny transition area and I know the transitions would be quick. It’s so great when you don’t have to deal with a wet suit. Love that.
I caught up with a teammate and another buddy. I also ran into a few other friends. It’s always so much more enjoyable when you know people at a race. I remember my first races in Minnesota and not knowing a sole. I always felt so lonely wandering around, setting up my stuff.
Since I just put my aero-bars onto my bike last night, I did take the bike out for a spin just to make sure they were okay and remind myself what aero-bars felt like. I also noticed just how cold it was. Temperature when I arrived at the race site was 47. Not sure it got much warmer than that. Clouds moved it and it was windy so it never really felt that warm. I made a mental note that I’d most likely need arm warmers and a wind vest for the bike portion.
After my bike warm-up, I jogged a little as well. Then I lined up with my peeps. The 35+ women were the last wave so we got the carry up the rear. I have to admit, I hate starting last. I’d kind of wished I’d chosen to race Athena and then could have started in Wave 1. Oh well.
For the first 3 mile run, I was determined to keep my heart rate between 155 and 160. Although, it was actually more steady around 162. This felt about all I could give. My teammate caught up to me and we paced each other through the whole 3 miles which was nice. It kept me motivated. Just like last year, I was in love with the gorgeous venue. The running trail was hilly, but so pretty in and out of the wet lands.
My first transition felt really fast. I did take a few seconds to drink some water. And I’m glad I didn’t wear a hat this year so I didn’t have to deal with swapping it out with my helmet.
It felt good to get on the bike since my legs were feeling tight and a little tired from the run. I just cruised at what I felt was a good pace. I stayed in my aero-bars. I tried to make sure my heart rate stayed anaerobic (155+), but, as I mentioned before, I did see 145 a few times and chastised myself a bit.
I passed a lot of people. I guess that’s the nice part of starting in the last wave, I don’t have fasties behind me catching up. I felt pretty good on the hills — mostly just cranked along. There were some brutal sections with a strong, strong headwind (up to 15 mph gusts).
At the end of the bike leg, I managed to get my feet out of my shoes on the bike. I’m still tickled that I’ve managed to figure this out. Running into transition barefoot is so much easier than in my cleats.
Transition 2, however, was not so smooth once I got to my transition area because another athlete had racked their bike in my spot and I had to futz around a bit to get my bike racked (in the process, knocking over the coffee I had in there and spilling it all over my towel and dry clothes — damn). (NOTE TO TRI PEEPS OUT THERE: Don’t be an ass in transition. Put your bike back where it was to begin with and NOT over other people’s stuff. Goodness, that drives me batty when transition neighbors aren’t considerate.)
Right away on my second run, I knew it was going to hurt. Almost immediately, my calves started to cramp a little (probably didn’t help that I did have a massage yesterday). I had to really push myself to stay anaerobic, because I could really feel my legs. But my ankle was fine (that was my biggest worry) and I felt okay. I just had three miles left to go. I knew I wasn’t as fast as I was on the first run, but I made every effort not to completely tank on the final run (although, I did consider for two seconds just walking the second one using my ankle recovery as an excuse — but that would have been lame, right?). There was a flat-footed, heavy breathing dude behind me for the first 1.5 miles and that was annoying. He was just so loud. Luckily, he passed me right at the water stop and I actually walked through this, drank some water and set off for the final leg.
The last 1.5 miles of the race are brutal because it’s constantly up and down with barely any flats. So, just as you are trying to push out the final mile, you are also dealing with painful legs and lots of uphills. I also had some woman at this point pass me so closely she brushed my shoulder and then immediately cut in front of me so close my arms in there natural movement actually hit her back. “Excuse me” I exclaimed. “Oh, sorry,” she mumbles. And I wonder how necessary that really was. Weird.
The last little bit of the run is also tough because you see the finish line when you still have approx 400 meters still to go. You can hear the people, but you have take the long way around to get there — a large half-loop with the longest stretch up hill and in the opposite direction of the finish. It’s a bit of a mind game because it looks like a really long way.
As I turn the final corner, I muster what I have left. My heart rate is in the upper 160s, so I know I’m giving it my all. I see a woman in front of me that I’ve been following the whole way and she becomes my rabbit. In the last 100 yards, I pull out whatever sprint I have left to pass her and finish strong.
I know I worked hard because I did feel a little pukey at the end and my legs were screaming. The best news, however, is that my ankle feels really good after putting a combined total of 6 miles of running on them — my longest since December. That feels really sweet because it does feel like I’m finally recovering.
My teammate was right behind me. Our other buddies rocked it and were waiting at the finish.
All in all, a pretty good day.
And now it’s nappy time.