Monday, March 7, 2016

Heart Rate Red Line...........

Woke up this morning in an empty bed. Big Gazza had left early for a run. Waking up in my own time with out an alarm screaming in my ear has got to be one of the best feelings ever!

I sat with a coffee and watched my favourite pre race motivation video by Eric Thomas and then rolled out of bed. And hit the loo, 1, 2, 3 times. Ok this is getting concerning, 4, 5 oh noooo. Nerves? Hmm,

Dressed and ready to go Gazza and I headed into town. Wollongong Triathlon is our local race and just 20mins down the road. I arrived comfortably and with loads of time to sit in the shade and chat with some of the AP10ers. A quick run into Coach and he gave me the nudge..."get in to it Bowden."

A 6th visit to the loo and then it was time. I lined up at the swim start after a good comfortable warm up swim feeling keen to get the race started. Hooter blasted and we were off. I launched into the water, jumped a few paces and then dived in. A good solid few strokes and I had clear water already. Sweet. A hard but bearable pace and we were at the breakwall. As soon as we cleared the breakwall the rollers became lumpy. A quick sight of the buoy at the top of each wave before diving back down into the trough. A lot of the girls started breast stroking around me and I seized the opportunity and worked harder. Along the straight the waves went from peaks and troughs to a roller-coaster as we crossed the big swell. One more buoy rounded and I was facing shore. The waves were now coming from behind and I literally bodysurfed down a few. The push from behind gave me a chance to catch my breath. Some of the fast girls from the group behind us started to come through and I jumped on their feet when I could. I made it to shore nice and strong, stood up and ran. No wetsuit to contend with meant I just needed to rip off the cap and goggles and run.
I'm near the green buoy on shore

I ran into transition, my feet safely protected by the rigid tape. Transition went smooth and quick. Out on the ride and the race went straight up a hill and into a head wind. I found it tough going in the wind and had to sit up a few times as I was uncomfortable. On the return leg the wind was at my back and I flew back into town. Up the tight pinch in front of the Novotel and repeat x 3. I got the turn around point wrong both times going wide each time. Got to check the course and stay focused Sammi!

I took my feet out of my cycle shoes (a bit too early) but not in front of the crowd as it was the first time I had done the manoeuvre in a while (other than on my street) so no falling or failing in front of the home crowd. All good. Stopped at the bike dismount and ran into transition again. A quick turn around and then ran out onto the course and straight into the hurt locker. The bike had been incredibly hot. It was hard to keep the temperature down and my chin was chattering from the exertion. The heat and anxiety of trying to stay cool came with me out onto the run.

I ran out until the crowd was behind me and then slowed to a walk. Run.....walk......run......walk....... pretty soon Sandra passed me NUTS! Then Cheryl NUTS NUTS!!!! ok Cheryl is a good runner. But very quickly they were out of sight. I just couldn't get going. I finally made the aid station and dumped water over me. Ok, start slow and try and get the heart rate and heat down. I still struggled but eventually the run legs came back. Off road now and on a camber the grass was uneven and I tried to keep to as level a path as possible. The next aid station and more water over the head. A young guy was standing with a hose and he hit me and I rotated in circles enjoying the cool relief.

It wasn't far before the turn around point and two young girls sat directing the runners and singing..."turn your feet around, got to change direction." hilarious. Another quick douse of water and it was time to head home. Across the grass again and now the feet finally started to tap tap tap over and I got some ground. Last aid station and more water.

A familiar niggle/ache started in my right knee. Oh there you are 'ol mate! I had decided not to strap my knee for this race. There were no sheep stations riding on this race. If I DNF'd it was no big deal. But I didn't like the feeling of loose, cranky, pain. The final 1km gave the ITB time to really kick in and now I was walking from the pain not so much the heat.

Finally the last part of the run where you have to run past the finish line and down to the stadium before rounding the final bend. It was a tight bend and I had to walk so as not to send my knee out into space. I looked back and there were about 5 girls behind me. Yikes! A girl from Jervis Bay Tri club was right on my heels and as we hit the final straight she over took me. I sat just behind her shoulder and put the pain of my ITB into a quick little box and slammed the lid down hard. With the pain on hold I lifted the pace. 100metres out I felt Jervis lift again, hmmm. Feeling good I went with her and as we hit the red carpet I took the brake off and hit the accelerator. I came past her shoulder and took the lead, she came at me, but I lifted again and sailed into the transition area in front. Sweet. A nice way to finish.

Learnings taken from this race:
  • Helicoptering above and outside myself works for controlling my nerves
  • Labelling my mental attitude as "Defensive Pessimism" has really helped understand the way I think and therefore, control it.
  • A Dextro pre race worked.
  • I'm a strong swimmer, get into it!
  • Straight rigid tape, no fixamol
  • Pack the right goggles.
  • Take water with me on the bike to dump over me to keep cool.
  • Take my feet out of my shoes, its ok I can do it.
  • Practice flying starts and putting feet into the shoes too.
  • Check my watch is working sync to power metre and push the buttons MAX.
  • Need to do more hill/strength work on the bike.
  • Need to do more runs off the bike.
  • Need to strap the ITB. Find a solution to this and talk to Coach.
  • Need to have water in transition to dump over my head before I run.
  • Need to lose weight.
  • Need to do more harder runs, use the Garmin. Avg 5:30 pace.
  • Practice, you can not expect greatness without practice and training and effort.
  • Coach has more faith in you than you do.

Name Time Categ (Pos) Swim T1 Cycle T2 Run
Narelle TALBOT 1:16:13 50-54  (1) 0:14:00 0:02:06 0:35:51 0:01:29 0:22:45
Frances EDWARDS 1:23:45 50-54  (2) 0:17:22 0:01:57 0:36:39 0:02:22 0:25:2
Cheryl FREEMAN 1:29:12 50-54  (3) 0:19:35 0:02:11 0:38:37 0:01:37 0:27:10
Sandra EGAN 1:31:59 50-54  (4) 0:18:48 0:01:49 0:39:48 0:01:46 0:29:46
Samantha BOWDEN 1:35:07 50-54  (5) 0:16:58 0:01:54 0:40:56 0:01:46 0:33:30
Deborah HALL 1:40:15 50-54  (6) 0:19:52 0:02:02 0:44:39 0:01:56 0:31:43
Colleen ERINGA 1:41:38 50-54  (7) 0:19:50 0:02:31 0:45:17 0:02:34 0:31:24
Ceinwyn WHITTAKER 1:42:07 50-54  (8) 0:19:09 0:01:47 0:45:16 0:01:46 0:34:07
Sally HILL 1:42:57 50-54  (9) 0:16:47 0:02:16 0:47:30 0:02:11 0:34:11
Swim - 6th out of the 40+ females wave
Narelle TALBOT 1:16:13 50-54  (1) 0:14:00 0:02:06 0:35:51 0:01:29 0:22:45
Carolyn DEWS 1:16:21 45-49  (1) 0:14:45 0:01:48 0:35:22 0:01:30 0:22:53
Maree DOBLE 1:25:09 45-49  (2) 0:14:25 0:01:43 0:40:13 0:01:48 0:26:57
Kirsty GRACE 1:30:44 40-44  (5) 0:15:14 0:02:22 0:40:48 0:02:03 0:30:15
Sally HILL 1:42:57 50-54  (9) 0:16:47 0:02:16 0:47:30 0:02:11 0:34:11
Samantha BOWDEN 1:35:07 50-54  (5) 0:16:58 0:01:54 0:40:56 0:01:46 0:33:30
Bike - 14th out of the 40+ females wave
Petra MALLIA 1:18:53 40-44  (1) 0:17:47 0:01:43 0:34:47 0:01:25 0:23:08
Carolyn DEWS 1:16:21 45-49  (1) 0:14:45 0:01:48 0:35:22 0:01:30 0:22:53
Narelle TALBOT 1:16:13 50-54  (1) 0:14:00 0:02:06 0:35:51 0:01:29 0:22:45
Frances EDWARDS 1:23:45 50-54  (2) 0:17:22 0:01:57 0:36:39 0:02:22 0:25:24
Mandy MEREDITH 1:28:47 60-64  (1) 0:16:59 0:01:51 0:36:50 0:02:08 0:30:56
Cheryl FREEMAN 1:29:12 50-54  (3) 0:19:35 0:02:11 0:38:37 0:01:37 0:27:10
Jana KAPR 1:23:36 40-44  (2) 0:17:04 0:01:46 0:39:09 0:01:30 0:24:05
Nicole GILLIES 1:28:13 45-49  (5) 0:17:45 0:02:16 0:39:13 0:01:51 0:27:06
Annabel MILLS 1:31:45 40-44  (7) 0:17:34 0:01:46 0:39:44 0:01:27 0:31:13
Sandra EGAN 1:31:59 50-54  (4) 0:18:48 0:01:49 0:39:48 0:01:46 0:29:46
Maree DOBLE 1:25:09 45-49  (2) 0:14:25 0:01:43 0:40:13 0:01:48 0:26:57
Carol WOOLDRIDGE 1:31:38 40-44  (6) 0:17:18 0:01:46 0:40:15 0:01:43 0:30:33
Kirsty GRACE 1:30:44 40-44  (5) 0:15:14 0:02:22 0:40:48 0:02:03 0:30:15
Samantha BOWDEN 1:35:07 50-54  (5) 0:16:58 0:01:54 0:40:56 0:01:46 0:33:30
Run - 36th out of the 40+ females wave
Narelle TALBOT 1:16:13 50-54  (1) 0:14:00 0:02:06 0:35:51 0:01:29 0:22:45
Carolyn DEWS 1:16:21 45-49  (1) 0:14:45 0:01:48 0:35:22 0:01:30 0:22:53
Petra MALLIA 1:18:53 40-44  (1) 0:17:47 0:01:43 0:34:47 0:01:25 0:23:08
Elizabeth HAINES 1:28:44 40-44  (4) 0:18:45 0:02:28 0:42:05 0:01:55 0:23:29
Juliana DAVIDSON 1:27:21 45-49  (3) 0:17:43 0:02:14 0:41:51 0:01:51 0:23:40
Jana KAPR 1:23:36 40-44  (2) 0:17:04 0:01:46 0:39:09 0:01:30 0:24:05
Paula RYAN 1:27:28 45-49  (4) 0:16:55 0:02:29 0:40:57 0:02:10 0:24:55
Estibaliz CABAƑES 1:28:08 40-44  (3) 0:18:34 0:01:49 0:41:05 0:01:37 0:25:02
Frances EDWARDS 1:23:45 50-54  (2) 0:17:22 0:01:57 0:36:39 0:02:22 0:25:24
Mridula LEWIS 1:39:09 40-44  (12) 0:22:44 0:02:45 0:45:02 0:02:16 0:26:19
Jennifer Ann BURNS 1:39:12 55-59  (1) 0:21:25 0:02:15 0:47:12 0:01:37 0:26:41
Maree DOBLE 1:25:09 45-49  (2) 0:14:25 0:01:43 0:40:13 0:01:48 0:26:57
Robyn JOHNS 1:35:39 40-44  (8) 0:21:26 0:01:58 0:43:17 0:01:56 0:27:00
Nicole GILLIES 1:28:13 45-49  (5) 0:17:45 0:02:16 0:39:13 0:01:51 0:27:06
Cheryl FREEMAN 1:29:12 50-54  (3) 0:19:35 0:02:11 0:38:37 0:01:37 0:27:10
Vanessa SULLIVAN 1:30:34 45-49  (6) 0:17:36 0:01:58 0:41:33 0:01:49 0:27:36
Jo-Ann BRAITHWAITE 1:38:06 45-49  (10) 0:22:12 0:02:52 0:42:24 0:02:39 0:27:56
Nicci JONES 1:37:27 45-49  (9) 0:18:23 0:02:45 0:45:20 0:02:14 0:28:44
Montse PENA COOK 1:38:45 45-49  (12) 0:19:54 0:02:41 0:44:22 0:02:44 0:29:02
Natalie GILBERT 1:39:49 40-44  (13) 0:17:23 0:02:28 0:48:20 0:02:16 0:29:21
Cherie TREGENT 1:37:14 40-44  (10) 0:20:51 0:02:18 0:42:18 0:02:22 0:29:22
Sandra EGAN 1:31:59 50-54  (4) 0:18:48 0:01:49 0:39:48 0:01:46 0:29:46
Glynis KUIPERS 1:35:06 45-49  (7) 0:19:15 0:02:16 0:41:49 0:01:53 0:29:52
Kirsty GRACE 1:30:44 40-44  (5) 0:15:14 0:02:22 0:40:48 0:02:03 0:30:15
Helena DOBBIN 1:36:36 45-49  (8) 0:18:01 0:02:32 0:42:51 0:02:46 0:30:24
Carol WOOLDRIDGE 1:31:38 40-44  (6) 0:17:18 0:01:46 0:40:15 0:01:43 0:30:33
Jane RUDGLEY 1:38:12 45-49  (11) 0:17:36 0:02:04 0:45:43 0:02:00 0:30:48
Mandy MEREDITH 1:28:47 60-64  (1) 0:16:59 0:01:51 0:36:50 0:02:08 0:30:56
Annabel MILLS 1:31:45 40-44  (7) 0:17:34 0:01:46 0:39:44 0:01:27 0:31:13
Nerissa KEAY 1:42:35 45-49  (13) 0:19:07 0:02:21 0:48:30 0:01:16 0:31:18
Colleen ERINGA 1:41:38 50-54  (7) 0:19:50 0:02:31 0:45:17 0:02:34 0:31:24
Tiffany O'NEILL 1:36:57 40-44  (9) 0:18:24 0:02:21 0:42:18 0:02:21 0:31:32
Deborah HALL 1:40:15 50-54  (6) 0:19:52 0:02:02 0:44:39 0:01:56 0:31:43
Sophie PIPER 1:38:52 40-44  (11) 0:17:43 0:02:36 0:43:47 0:02:14 0:32:29
Mary STREET 1:38:37 60-64  (2) 0:19:10 0:02:12 0:42:30 0:02:13 0:32:30
Samantha BOWDEN 1:35:07 50-54  (5) 0:16:58 0:01:54 0:40:56 0:01:46 0:33:30

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