TriDot: One Year Later

A half Iron Aquabike PR - cut 1h08 off my time!

It was exactly a year ago that I wrote about my experience with the TriDot Preseason Project (PSP) and how after seeing gains for the two month program, I become a paying customer. My gains did not stop with the PSP – in fact, at age 50, in my 7^thtriathlon season, I experienced my best year yet!  Besides the big accomplishments of completing my first 70.3, there were a lot of smaller wins along the way:

Philadelphia Triathlon Olympic PR– On a very hot June day, I had a 7 ½ minute Olympic PR, and my fastest bike and swim splits on that course.

Seaside Sprint PR– My third time doing this Bridgeport, CT race, I PR’d with my fastest swim and bike splits yet.

Martha’s Vineyard Half Iron Aquabike PR– A few years ago, I attempted a half Iron aquabike.  My times for both the swim and the bike would have given me a DNF in a branded Ironman race.  I used the race this year as practice for my Atlantic City 70.3 and cut 1h08 off my time, giving me huge confidence for my 70.3 a few weeks later.

10K women’s master division winner & PR– It took me a half century, but this was my first, first place ever in an athletic event and a 10K PR by 3 minutes at 55:40.  I actually had to fight for my award (a cuckcoo clock!) as a misinformed announcer thought that masters only meant women 40-49, rather than anyone 40+!

My first first place and 10K PR!
A cuckoo clock for the master's win!

5K PR & age group placements– After my first 10K win, I went on to take first place in my age group at a Thanksgiving trail run – and win a box of coveted Chilmark Chocolates to boot!  I had been moving up in my 5K rankings (and my TriDot Run score) this summer when I took 2^ndplace twice in my AG on the same course, first getting a course PR by :28 with a 26:24, and then 2 weeks later running a 26:06.  While not a podium finish, I was happy with my 4/56 age group placement in a San Diego New Years Eve 5K.  

But, the real story in the competition against myself was my all time 5K PR of 25:55 (vs 25:59 a few years ago) in May at the American Heart Association run in NYC, a crowded race I usually dislike for the inability to navigate the throngs and the cobble stone streets.  Somehow not caring, having no warm up and just walking up at the last minute and inserting myself with the fast runners produced that result!

TriDot normalizes your data for the environment.
My highest RunDot score came on a day that was not my
fastest 5K, but it was my hotest!

Numbers and awards are nice, but the real win for me has been the confidence TriDot has given me to take the leap and train for a full Ironman.  I remember in my early days being at a multisport conference where one topic was “Is this your year for an Ironman?”.  I couldn’t fathom it.  After I cheered my friend Diane on at her first Ironman in Lake Placid, I didn’t think I physically could do it since I was always getting injured.  And I didn't think I could ever find the time for training.  My belief changed in an instant – the day I crossed the 70.3 finish line feeling good and realizing how efficient TriDot training is, not requiring the volume and hours other plans call for.  Only 4 months earlier, I had made the decision to buy the Garmin 735xt because I couldn’t imagine I would need the 935 battery life for an Ironman.

It’s funny – I’m a marketer by profession who has proposed engaging brand advocates to my clients but I’ve never formally become a brand advocate until now.  In December I applied and was accepted to become a TriDot ambassador since the program has given me so much.  It’s a volunteer assignment, and I’m happy to spread the word and help the latest bunch of PSP participants learn the ins and outs of the program.  

Journey 26.2: Gaining Entry into the NYC Marathon

Race #1: Joe Kleinerman 10K

This past November as Mike and I watched the NYC marathon on TV, we had the realization that 2020 will mark the 50^thanniversary of the NYC marathon.  This fact combined with the sappy, inspirational stories, tracking friends participating, and a dose of breakfast mimosas finally led me to put a marathon on my bucket list.  God willing, this won’t be the first time I run 26.2 miles since Ironman Maryland this year will actually be my first marathon and my first full Ironman.  Yes, call me crazy but I’m abiding by the advice that training for and racing a full Ironman is somehow more enjoyable than focusing a marathon.

There are multiple ways to get accepted into the NYC marathon – run ungodly fast as a pro, run super fast for your age group, bug your friends to fund your expensive charity slot, or get lucky in the lottery. It keeps getting harder to either achieve a qualifying time or a non-guaranteed slot – in 2018 the applicant pool for the non-guaranteed lottery increased 7 percent to 105,184 for 15,640 slots!  With an acceptance rate of less than 15 percent, you actually have a better chance of getting into a top 50 college as the average acceptance rate is 22.5%, according to BusinessStudent.com!

In 2018, there was another interesting option to gain guaranteed 2019 entry for a limited number of people on a first come, first serve basis who registered for a virtual marathon.  According the NYRR site, using the Strava app to track their participation, participants must complete the total Virtual Marathon distance of 26.2 miles, by either running and/or walking only, within a continuous period of 6 hours and 30 minutes any time between November 1, 2018 and November 4, 2018.  Not a bad option assuming you are in shape to complete it, but it’s unclear if this option will be offered again.

If you are living abroad, you can get guaranteed entry by going through one of the NYC marathon traveler partners and, as an example, get 4 nights hotel plus your entry fee and a few extras for a minimum $1,800 per person.  Not a bad way to combine a vacation and a race but I’m guessing my Connecticut residency status won’t work.

If you live in Metro NY, there is one other way – through their 9+1 program in which you run 9 races plus volunteer for 1 race in the year prior.  So with some careful planning and diligent execution in 2019, you can find yourself with guaranteed entry into NYC 2020.

This all sounded like a good idea until I woke up the morning of January 5 in a NYC hotel room to rain for my first race.  This year between Atlantic City 70.3 and the Oktoberfest 10K, I should have been used to rain but the January chill in the air added a new dimension of miserableness.  I usually abide by the fair weather plan for shorter races and register when good weather is in the air, but NYRR races sell out and so we had heeded the “near capacity” warnings a month before.

Surely, no sane person would get up on a Saturday morning and run this race but we arrived in Central Park to find 4,568 other crazy people wanting to run a 10K in the cold rain.  My plan was not to “race” this race but simply use it as my TriDot Fartlek 50 min(ish) run on my training plan which called for 4 x 4’ intervals at threshold pace followed by my easy pace.  I knew the challenge would be holding myself back from wanting to run faster in a race. I didn’t know the real challenge would be finding the open space amongst the throngs of people to do my intervals. I changed my plan mid-race and decided to just do the intervals when the timing was right, including saving one for the end to have a good finish.  And low and behold I achieved the “unicorn” – a 100 Train X score on my TriDot workout – while also finishing with a respectable time of 1:02:35.

Finding Your Tribe

Our AC AirBnB Housemates

Over the last 8 years my circle of friends and acquaintances has grown to include more and more fellow triathletes, swimmers, cyclists and runners.  Quick acquaintances at an event lead to more facebook friends sharing my passion, and now I often find myself tracking and cheering on people in their latest Ironman race.  I have many virtual friends making up my social media feeds, some of whom I have yet to meet.  This really is a wonderful community of people educating, supporting and inspiring each other to do more.  Here’s who’s part of my latest tribe:

Women for Tri:  This is a great global facebook community and an Ironman sponsored initiative to recruit and support more women into the sport and longer distance races, which have been dominated by men.  The Ironman Championship Kona announcers credited Women for Tri with increasing the number of women participating in the longer distances.  It was fun going to the Women for Tri meetups at Atlantic City and starting to meet people in person.  The community also provides a safe place for newbies to ask questions, for women to discuss sensitive and personal topics, and for like-minded triathletes to celebrate small and large victories that people outside the sport “don’t get”.

Women for Tri Meetup at AC 70.3

TriDot:  My training program also has a facebook community that helps provide support, answers questions, and provides new connections with people at races.  The community of coaches is more Southwest / Midwest / West based but coaches can coach virtually and there is a growing a community of racers in the Eastern states and internationally. The coaches give Ironman race previews and onsite support.  They are currently recruiting people into their PreSeason Project (PSP) so if you sign up now you get 2 months free and get started with what I think is a great program that helps you get faster, go longer, and stay injury free with a personalized, data driven plan.

Philadelphia Triathlon Club:  My husband and I joined this club since our friend Diane is part of it, and we do a lot of races where this club races.  There is a supportive facebook community, and we managed to attend both the season kick off and closing parties, and meet members at races.  Our club won our division at the Atlantic City 70.3, and actually had the most points of any division, even the larger clubs!

Philly Tri Club at the Philly Tri

Martha’s Vineyard Cycling Club:  Our weekly Sunday group ride, run by Edgartown Bicycles, consists of year round and seasonal residents and vacationers who hear about our club. The club welcomes a variety of abilities with former pros, elites, and amateurs all joining the weekly ride.  As one of the slower riders, I have a few shortcuts that still allow me to keep up and join the group at our meeting points when I get dropped.

Martha's Vineyard Cycling Club welcomes residents & visitors

Amity Island Running Club:  All you have to do to be a member of this group is show up at Bad Martha’s, a Martha’s Vineyard craft brewery, for their thirsty Thursday evening runs.  They sponsor the Farm Institute 5K, and you’ll see runners in their famous logo shirts at many races on and off the Island throughout the year.

Amity Island Thirsty Thursdays at Bad Martha's Brewery

Housemates:  Whether it’s the annual Mayone house party weekend, or a race venue Airbnb, it’s fun camaraderie to feel like you are in college again with a great group of tri friends.  Well, sort of…..our bed time and alarm clock settings are a little different as is our alcohol consumption than our college days!

Fans:  You don't have to race to be in the Tribe.  Thanks for the support Mom & Dad!

Mom & Dad were Iron Spectators in the AC rainy conditions!

Journey 140.6: The Confidence to be Fearless

In a short period, you go from believing that something is definitely not possible to believing that it is possible.  In fact, you begin to think that it might even be possible for you.

-      Don Fink, Be Iron Fit

It’s 2 weeks after my first half Ironman, and I can’t shake the thoughts.  The realization that I’m capable of so much more than I imagined. The hunger now for something more. The belief that Anything is Possible.

I begin searching. Criteria:  A late season race;  A flat course;  A drivable distance.  The best option is clearly Maryland, but I know there have been weather issues in the past.  Then again, so many races this year have had weather issues and Maryland was great.  I remember I can’t control the weather but I can control how I respond to it, as I proved in Atlantic City.  

But this search is different than any other one I’ve done.  I didn’t even believe it was possible 4 months ago when I chose a triathlon watch with a maximum battery life for a half Ironman because, surely, that is all I would need.  After all, I thought I may only have one half Ironman in me.  It turns out I think I have a lot more.

I check out what people have said about Maryland.  A great race director, a welcoming town, a rescheduled race 2 weeks after a hurricane….great weather, a hard swim….a cancelled swim…an easy swim…jellyfish, tough head wind….a good bike course.  As always, there are contradictions depending on the year.  But mostly they said, decide now because lodging sells out quickly.

I register Mike and me for Eagleman, MD 70.3 in June so I can familiarize myself with the course. Then, with shaky fingers, I hit submit and just like that I register for IMMD, my first full Ironman next September. And, I rent an expensive but great AirBnb right on the race course and near transition.  Yikes, what did I just do!

In the morning, I’m in disbelief.  I’ve never swum 2.4 miles, ridden 112 miles, or run a marathon let alone done all 3 in the same day.  A week later, I see my friends struggle through a tough Ironman Louisville course in the cold rain.  But I also see their strength and determination.  And, I see amazing stories like 85 year old Hiromu Inada who just set a world record being the oldest person to complete the Kona Ironman World Championship.  I see a Ted Talk by Minda Dentler, who is the first female wheelchair athlete to complete Kona.  It took each of them two attempts before they were successful in their record breaking attempts – they were not afraid to fail, readjust and come back.

My biggest birthday gift this year is not my tri bike.  It is the confidence to be fearless.

Journey 70.3: Reflections

My first half Ironman was also my first half Marathon

 A year ago, I signed up for my first Half Ironman.  I formally announced my journey in my December 31, 2017 blog entry “Journey 70.3: Getting Started”.  The journey to my first Half Ironman has been a success. Yet again, the transformation I see in myself is truly amazing….

A year ago, I was excited for new gear but at the same time scared to ride a Tri bike.

Now I can balance just fine and ride in aero with ease.

A year ago, I didn’t know if I would make the swim and bike cutoffs.

I made the swim cutoff with 16 minutes to spare and the bike cutoff with over 1 hour to spare.

A year ago, I had never run past 10K, and worried past injuries could come to bear.

I ran my first half marathon (2:14:29) in the rain on the same day I completed my first Half Ironman.

A year ago, I didn’t think I physically could do a full Ironman.

I finished my first half Ironman in 6:53:55 feeling good, and a belief that Anything is Possible.

Now riding with ease in aero

And along the way, I had an Olympic race PR, and ran my fastest 5K, and for the first time placed 2^ndin my age group in a sizeable field in 5Ks – twice!

I often ask myself, why do I Tri?  Along with the wonderful camaraderie, it’s pretty simple – I see these amazing transformations happening in myself.  In wishing me congratulations, my friend Wayne posted this quote from professional triathlete Sarah True which I absolutely love:

The paradox of sport is that it’s both trivial and deeply significant.

It can be play, entertainment, and a luxury. But it’s also a celebration of what it means to be alive and to be human.

Journey 70.3: Anything is Possible!

10 months of planning. 10-12 hours / week of training for the last 16 weeks.  Here I am in Atlantic City on September 21 getting ready for my first 70.3 half Ironman in 2 days.  After spending a week being a germophobic, weather hawking, tapering triathlete, I finally give up checking the weather and resign myself to whatever it will be since the forecast is changing constantly but looking like some rain.  I am here, I am ready and I am excited.

Mike and I arrive Friday and check into our AirBnB in Ventnor ahead of the 5 others joining us (more on that in forthcoming post).  We decide to pick up our packets and check out the race venue.  My excitement becomes greater seeing the Ironman brand in full force.  While my exercise is tapering, my hunger is not so we go to the Biergarten meet and greet for some food and mingling, meeting some nice triathletes who traveled from Indianapolis for the event.

Saturday is a beautiful sunny day.  We have to drop our bikes off the day before so we ride the 1.6 miles to the venue, and go to the athlete briefing.  Stephen Del Monte is a well regarded and beloved race director who gives a thorough and lively 1 hour athlete briefing.  What fun it is to go to the Women for Tri Meet and Greet and meet fellow women athletes who are active on the Facebook page.  Mike and I then do a brief run warm up on the boardwalk and return for pasta dinner prep and final race preparations.  My wonderful parents travelled to cheer us on so we adorn them in spectator gear.

The alarm sounds at 4am on Sunday and I’m looking forward to the day.  While this is the biggest and most important race so far of my racing career, my past experiences keep me calm and I go into normal race prep mode – eat my bagel, dress, and put on sun lotion even if I am uncertain of its necessity. As I’m about to head out the door, my quick transition shoe lace comes apart.  Uh oh – I run and grab an extra shoe lace and some twist ties so I can figure out what to do the in car.  It turns out we have plenty of time in the car for the 1.6 mile drive as there is a serious traffic jam just getting to the race venue.  It’s frustrating but we stay calm and get parked by about 5:45am. Time then flies as I do all of the last minute prep in transition, get my wetsuit on and the race begins at 6:50. Here’s how the race goes:

SWIM:  I’m remarkably calm as I line up in the 46 – 55 minute wave and wait my turn. As I get closer to entry, amazing volunteers cheer us on and encourage us and the line speeds.  Boom, I’m off!  Since I have confidence I will meet the 1h10 cut off with a smooth sailing pace, I decide not to push my pace and just keep calm.  At times, I get caught up in swim traffic and people are bumping into me. It feels like a washing machine, especially near the buoys.  Keep calm and just keep swimming I tell myself.  Before I know it, the exit is in site.  As I exit, I look at my watch and I’m right where I thought I would be around 53 minutes (54:10).  I use the wet suit strippers, a luxury I’ve never had, although I’m not sure how much faster it is as they struggle over my watch.

Seaweed beards are in!

T1:  I have a great spot along the other Philly Tri Club members near an exit and where I can see my parents cheering me on.  Rich Montgomery, the TriClub president, sees me and kindly tells me I have a green seaweed beard!  I learned after the MV tri a couple weeks ago to have a small towel to dry my feet to put socks on (which I don’t do for shorter races), which doubles as the beard removal method.  I also decide to wear my arm warmers given the cooler temps.  I end up having a 10 minute transition due to all of this and also because it takes me about 5 minutes to run and cycle out of transition to the bike course.

BIKE:  It’s not raining yet so I decide to get aggressive and pedal strong to make headway.  It’s a flat course and when I check my watch from time to time, I can see I’m consistently pedaling above 16-17 mph.  I complete loop one and begin the next loop on the Atlantic City Expressway – a new experience going through EZ-Pass lanes toll free!  Every time I go over the time chip checkpoint I think about the people virtually tracking me and cheering me on. 

Pedal to the medal pre-rain!

 The drizzle comes and soon turns into rain, and then heavier rain.  This is the most miserable fun I’ve ever had, I think to myself.  I pull into T1 with a very respectable bike of 3h22:54, 16.48 mph.

"The most miserable fun I've had!"

T2:  I bike the .5 miles that are part of the transition back in. I’m soaked so I change socks for the run.  I also have to pee so I head for the porta potties on my way out of transition – unfortunately I have to wait a few minutes.  All of this adds up to my longest transition ever at 12 minutes.

RUN:  Like every race, once I’m off on the run, I feel confident I will finish.  But this is my first half marathon run so I don’t know how I will fair.  My longest training run was 90 minutes, which equated to 8.5 miles.  The rain continues but the run along the boardwalk provides for interesting scenery and distractions.  And the volunteers at the aid stations are amazing.  Many are high fiving us, cheering us on by name.  I know I didn’t drink enough on the bike so I pause briefly for water at all of the beginning aid stations.  

A woman in my age group (I’ll call her ACK for her Adorandeck tri club suit) passes me but is just within my pace so I tag on behind her.  At the fishing pier, I see my parents who have wisely taken cover from the rain under a gazebo.  Out and back on the pier and for a period of time I’m on ACK heels drafting her – I’m sure she is annoyed, and I can tell she is tiring but I am staying strong so at some point I pass her.  I’m keeping a good pace until I hit a period where we have to navigate some sand and uneven surfaces.  About mid race, I also start to feel hungry so I decide to do a walk through one aid station long enough to eat a piece of banana.  ACK probably caught up to me during this and passes me so I once again stay on her heels.  I blow past the next aid station while she briefly pauses, she passes me again, I stay on her heels and pass her again at the next aid station.  

On the heals of ACK!

“Wahoo – we’re at ten miles people” I announce to my fellow racers as if they didn’t see the marker. With only a couple of miles to go, I pick up the pace and maintain it leaving ACK behind.  I know the finish line is approaching but I can’t quite tell how far it is, but then I see it.  I’m wet, I’m happy, and I know I can claim my first 70.3 as I raise my arms in jubilation.

ACK comes over the finish line soon after me.  In the end I look her up and she beat me by 1 second!  But we know this is really only a competition against ourselves and about getting better and better.  She pushed me to my best, and I’m sure I wouldn’t have finished my run in 2h14:18 if hadn’t been for her.  Since the gun time clock reads 7h21 when I cross the finish line, I’m not sure if I met my best possible goal of finishing under 7 hours, but looking at my watch, I see I finished at 6h53:55!

I DID IT!!!!!!

When I started my 70.3 journey, I was afraid of meeting the cut off times of a 1h10 swim, a bike that finished within 5.5 hours of my start, and a 8.5 total time limit. Despite the weather, I didn’t end up having any troubles.  My TriDot training program guided me perfectly, without injury and without overdoing it.  I proved Ironman’s motto that even at age 50, Anything is Possible!  Now I actually believe I physically could do a full Ironman 140.6….

Anything is Possible!!!

Twas the Night Before AC 70.3

'Twas the night before the AC 70.3, when all through the house

Not a creature was stirring, not even a mouse;

The tribags were packed by the front door with care,

In hopes that Steve Del Montesoon would be there;

The athletes were nestled all snug in their beds;

While visions of finish lines danced in their heads;

And mamma in her trikit, and I in my swim cap,

Had just settled our brains for a long pre-race nap,

When out on the lawn there arose such a clatter,

I sprang from my bed to see what was the matter.

Away to the window I flew like a flash,

Tore open the shutters and threw up the sash.

The moon on the breast of the Atlantic Bay,

Gave a lustre of Bader where transition objects lay,

When what to my wondering eyes did appear,

But an AC jitney and eight volunteers,

With an energized driver so lively and quick,

I knew in a moment he must be St. DelMo.

More rapid than eagles his coursers they came,

And he whistled, and shouted, and called them by name:

"Now, Denise! now, Kristy! now Mindy and Maggie!

On, Rachel! on, Ryan! on, Dawkins and Teddie!

To the top of the porch! to the top of the wall!

Now dash away! dash away! dash away all!"

As leaves that before the wild hurricane fly,

When they meet with an obstacle, mount to the sky;

So up to the housetop the coursers they flew

With the sleigh full of swag, and St. DelMo too—

And then, in a twinkling, I heard on the roof

The prancing and pawing of each bike shoe hoof.

As I drew in my head, and was turning around,

Down the chimney St. DelMo came with a bound.

He was dressed all in lycra, from his head to his foot,

And his body was all tarnished with tritats and soot;

A bundle of pint glasses he had flung on his back,

And he looked like a pedler just opening his pack.

His eyes—how they twinkled! his dimples, how merry!

His cheeks were like roses, his nose like a cherry!

His droll little mouth was drawn up like a bow,

For he had never learned how to say the word no;

The stump of a shot block he held tight in his teeth,

And the gu, it encircled his head like a wreath;

He had a broad face and a flat toned belly

That stayed put when he laughed, unlike a bowl full of jelly.

He was cheery and fit, a right jolly young elf,

And I laughed when I saw him, in spite of myself;

A wink of his eye and a twist of his head

Soon gave me to know I had nothing to dread;

He spoke not a word, but went straight to his work,

And filled all the tribags; then turned with a jerk,

And laying his finger aside of his nose,

And giving a nod, up the chimney he rose;

He sprang to his jitney, to his team gave a whistle,

And away they all flew like the down of a thistle.

But I heard him exclaim, ere he drove out of sight—

“Happy Ironman 70.3 to all, and to all a good night…brought to you by DelMoSports and Inspira Health Network!”