Mimi 70.3 Race Report

Participating in an Half IronMan did not start on Sunday. Training for 3 disciplines is time consuming. It requires the support of family, friends, training partners and coaches.

The last week is filled with anticipation and nervousness. Pep talks are given by coaches and friends. Re-assurance you have done all the work. Your body is ready. You are in control of your mind.

On race morning, I woke before the 4:00 AM alarm clock. A last note from Michael: “Swim like a dolphin, Ride like the wind, and run like a Mustang!” Since my wave starts at 6:45AM, I have time for breakfast: superfood, toasts and eggs. Last check to ensure I have all my gears and that my tires pressure is adequate. It is still dark outside and time to ride to the reservoir.

After transition is setup, I went for a short run. This is a great way to find a potty away from the transition area. The sunrise was spectacular. Hot air balloons were setting off for their journey. A beautiful sight…

Good news. We can wear our wetsuit. 6:00 AM, it is time to make my way to the waterfront and warm-up. The course is well marked. Since I got off course in the last event, I made sure I could see the color and number of buoy. 6:40 AM, this is yet, time to line up in the water. There are lots of people in my wave as they combined the women 40 to 49. 6:45 AM, here we go.

The start of the swim is always chaotic. It is also the best time to draft on the feet or hip of other swimmers. I find my space and things are going well. Half way, the next wave (of men) is passing me. One guy pulls on my calf to go by me. He is swimming too fast for me to return the favor. Out of the water, I reach my first goal – swim in 42 minutes. Yes, I am slow! For once, I don’t feel dizzy.

After a quick transition, I am off to my favorite event – the bike. At 7:30AM, the temperature is still great. The bike course is a fast one. I drink every 5 miles and eat every 40 minutes. I keep a good cadence to save my legs for the run. But at the end of the ride, my quads are tight. I reach my second goal and average 20mph on the course.

I enter transition and realize my Garmin is off – it takes a while to locate satellite. It is 10:30 AM and the temperature soars to at least 90 degrees. I remind myself to take it easy the first few miles and build up as it goes. I also take salt tablets to replenish my electrolytes. The beginning of the run is a little downhill and I am right on pace – 9:15. That is when disaster struck, both hamstrings cramp up and I find myself down on the ground. A massage therapist attending the course comes to my rescue. She works mostly on my right leg and offers water. I finish the first mile in 16 minutes.

About 5 minutes later, my left hamstring cramps. Again, I find myself on the ground. I can only wait until it goes away and I can’t even walk to a post to do the relaxing exercise. After 30 minutes, I finally reach mile 2. I am extremely disappointed. I am ready to quit, especially if I cramp again. I have a lot of negative thoughts. The only positive one that keeps me going is my family. I keep on taking salt tablets every mile and take my time through each aid station. I walk and run. As the miles pass by, I start feeling better and can run a little faster.

The day ends just like it started with a beautiful sight, my family! I reach another goal. I finish the race. I am an IronMan(Girl).

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Summer session starts the week of June 13th. More information coming soon!

Swim Workouts Week 9

MONDAY SWIM WORKOUT

1. WARM UP 200M-50 KICK/ 50 SWIM
2. 3 X 200 M--USE PADDLES + BUOY IF YOU HAVE THEM
3. LEG KICK WORK 6 X 50--KICK BOARD, SIDE KICK, BACK KICK
4. 4X 100 SWIM--20 SECS REST BETWEEN SETS 70 % EFFORT
5. COOL DOWN 200M--2x (25 FREE/25 CHOICE/25 DRILL/25 BACK)

TOTAL 1500 M

FRIDAY ENDURANCE SWIM

• Warmup: 400 Meters (100 free/100 nonfree/100 kick/100 free)
• MAIN SET:3x500 meters -start out easy and then build each 500. You should decrease in time for each 500. Rest btwn each 500-25 seconds
• Cooldown: 300 ( 6x 50 kick/50 choice--free/back/breast)

TOTAL: 2200 M

Week 9 Locations

Week 9 Locations:
Tuesday: Waneka Lake (7am/9am/6pm)
Wednesday: East Boulder Rec Center 6pm
Saturday Long Run: Waneka Lake 8.30am
Departure for long ride on Saturday/Sunday: East Boulder Rec Center Time: TBA

Week 8 Locations

Workout Locations Week 8

• Tuesday Workout: Centennial Middle School 6pm
• Wednesday Workout: East Boulder Rec Center 6pm
• Saturday: Dick Flat Out 5K-Flatirons Shopping Mall
• Sunday: Long Ride to Carter-starting from Tom Watson Park (Time TBA)

Swim Workout Week 8

MONDAY-EASY SWIM WORKOUT

WU) 300 your choice

MAINSET

• 10 x 50 alternating 50 kick/50 free
• 2x200 pull-all steady effort working on feeling the water and hand placement. Pull though

CD) 300 your choice

TOTAL : 1500 meters

FRIDAY-ENDURANCE SWIM

WU) 200 easy swim, focus on form. 4X 50 in at a hard/tempo effort

MAINSET)

15 X 100 in on 15" rest. This is good for half and full ronman- to learn

this feel for pacing and to also learn to concentrate on holding

form when fatigued.

CD)

2X 100 pulling

TOTAL: 2000

Week 7 Weekend Rides

Weekend Rides:

JAMESTOWN

Saturday 9.30am : Leaving from Terry's house (email me for direction)

Sunday: 9.00am: Leaving from Amante

Long run this weekend: 75 min. The goal of this workout is just to get time on your feet.