Racing in Paradise - Ironman 70.3 Puerto Rico

"I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be." - Ken Venturi

Ironman 70.3 Puerto Rico - Half Ironman Triathlon

Date of Race: 3/15/2015

Total Race Time = 7h 8m 32s

Overall Place = 1134/1309

Age Group = Female 30-34

Age Group Place = 44/60

The Road to San Juan: 

The decision to sign up for this race was an easy one. We have family in Puerto Rico, a place to stay, and we visit a lot. I wasn't going to feel like I was missing out on seeing something in a new place during race preparations and the race site was at the beach so Sherpa Scott would be occupied! My official training started in December. I swam 3 times and ran about 4 or 5. It turns out I was fighting tendinitis in my right foot. After a few massages, a dry needling session, and some extra arch support I was on my way to being back to normal. 

Official training now started in January - 10 weeks prior to the race. I put in a decent amount of indoor riding during January and the first half of February, I ran 3 times a week, and I swam once in February. I managed 4 outdoor rides. This was just enough to make me comfortable about the upcoming race, and not quite enough to where I worried a little about the distance and the training I had put in. Taper week was filled with work so there were absolutely no training sessions.

Pre-race: 

Amazing view from the room

Waiting to check-in

Scott and I arrived in San Juan Friday afternoon. We were in the same flight with Lindsay, Sondra, Adam, and Krystle, so it was nice to see familiar faces on the way down. We took a taxi to our hotel, checked in, dropped off our stuff in the room and headed straight for the expo.

Unlike every other WTC race I have participated in, non-racers were allowed to go through the check-in process as well. This was a very bad idea. The space was small and it was crowded. There were strollers in the way and it was confusing as to which line to go to next sometimes. Once we made it through, I purchased my standard race coffee cup and name t-shirt. We dropped my race stuff in the room, ate lunch, and went to get my bike from TriBike Transport. We dropped off my bike and I grabbed my swim stuff. I wanted to check out the water and loosen up from the 4 hour flight. I swam about 700 yards, felt the current and choppy water, and figured I was good to go. We rested a bit, ate dinner, and went to bed pretty early.

Test Ride with Adam, Krystle, and Lindsay

Saturday I was up early. We ate breakfast at the hotel and then waited for Lindsay to finish her swim so we could ride our bikes. My parents had just gotten back from a cruise so we hung out with them while I waited. I rode with Lindsay, Krystle, and Adam out on the first part of the run course. The scenery was beautiful and my bike worked just fine. I went for a quick 1 mile run, showered, changed and headed with my family to the Bacardi Factory. This seemed to be a good balance for the day before the race. I wasn't running a marathon or sitting on my ass at the beach all day. We ate an early dinner and headed to the hotel for a good night's sleep.

Go Time!

Race Day: After an early wake-up, I made myself a PB&J sandwich (which i had absolutely no interest in eating,) packed up our things and headed to transition. I set up my spot, had my tires filled and then walked with Scott over to the swim start. I was actually doing a decent job of hydrating that morning. I was so proud of myself! I saw Chris, Krystle, and Adam, but I was bummed I didn't get to see Lindsay. I wanted it wish her well for her first HIM (she didn't need my well wishes since she rocked the race!) I hung out with my family until just after the pros started.

Swim: 

For once, I was in an early wave! Once wave 5 was off, my wave walked to the water and swam out to the bouys. That was my fantastic warm up. The cannons went off and I started swimming. I was a bit worried about how fast I could go with my lack of swim training. I expected this to hurt a good bit and be very fatigued in my arms halfway through. My watch buzzes each quarter of the swim so I know where I am. The first quarter took forever! It didn't feel good, I was drinking water, and I was just ready to be done. I had decided that this would not be a good swim and that I would be ok with any time that my watch said. I caught up with the wave in front of me and a few folks in the wave before that prior to getting to the first buoy. 

My Swim Wave

After the first turn I got kicked in the face. My right goggle had been pushed all the way in and the pressure on my eye was unbearable. I stopped and fixed my goggles, very irritated that I had to break whatever rhythm I had. I still felt slow and like I wasn't really pushing myself, but my arms felt so much better than I anticipated so I figured I was at a good pace for my current swim ability. I kept passing swimmers in earlier waves, which was slightly annoying. Just as I had found my space, I had to maneuver my way through people to avoid getting kicked in the face again. The next two watch buzzes were quick. Apparently only the beginning of the swim seemed it drag on. The rest of it flew by! Before I knew it, I felt the current and was swimming under the bridge towards the exit. We were now in a less protected area, so the water was choppy. I fought the waves, and was at the exit before I knew it. I had been worried about the exit. There was a decently steep ramp and two stairs - everything covered in rubber mats similar to a locker room floor. There were volunteers lining the ramp who pulled me up the ramp. "Watch your step!" I slowly step down the stairs. As I touched the ground, I twisted my right ankle.

The first step on a twisted ankle

Swim Time: 33min 32sec

My B goal was to be faster than my Austin swim time (35:13) and my A goal was between 32:00 and 35:00. Spot on!

T1: 

The first step after I twisted my ankle was not pretty. Apparently my family was at the swim exit but I missed them as I was focused in my foot. I limped through the beginning of a .3 mile path to my bike. After about 1.5 to 2 minutes I was able to jog and figured my ankle was ok. (More on that later.) Once in transition, I did the usual stuff - dry feet, put on compression sleeves, socks, helmet, sunglasses. I put water in my back pocket, grabbed my bike, and was off.

T1 Time: 8min 48sec (it took me over 4 minutes to make it to transition from the swim exit)

Bike:

It usually takes me about 20 minutes to warm up on the bike, even during a race. To my surprise, after only 10 minutes, my heart rate had evened out and my legs were good to go. This course was made for me! I can't climb a hill to save my life and I didn't have to here. There were a few overpasses and a lot of false flats and it made for a pretty fast course for me. It was 9 miles to the start of the out and back portion that we did twice. I felt good, it felt "easy." I didn't want to push more since I knew there was a head wind on the last 9 miles and I needed to be able to fight that. My watch hit 30 minutes and I was above an 18mph pace. That couldn't be right. I am not that fast! An hour came along and I still felt good - 19mph, what?!?! Can I keep this up? I was really enjoying myself. You could see the ocean and there was some wind, but nothing too crazy. 

Check out the ocean behind me!

On the way back from the first out and back, I hit a bit if a head wind; Enough to fatigue my legs a little, but not too much that I couldn't keep my pace. I was, however thrilled when my watch buzzed at the halfway mark. I was on pace to hit below 3:00. I couldn't believe it! The second out and back was as uneventful as the first except I started to get tired at about 40 miles. This is where more bike training would have helped. I also noticed that my watch was ahead of the mile markers and getting more ahead as the race went along so my pace wasn't quite as fast as I thought. At mile 47 or so, we were on the way back into San Juan, and here the famous head wind hit. I was tired, my legs were tired, and I just wanted to be done with this part. My shoulders hurt from being in aero the whole time and I just didn't have it in me to fight the wind like I wanted to. I also noticed a pain in the side of my right foot. This would be pain from when I twisted my ankle. Wonderful.....My pace dropped a bit, but not too much. Before I knew it, I could see the transition! My family was cheering me in as I rolled to the dismount line.

Bike Time: 3hrs 14min 40sec

My B goal was to beat my Austin time of 3:47 and my A goal was to meet or beat my Augusta 2012 split of 3:20. 6 minute HIM bike split PR!

T2: 

I did my nutrition right. I came off the bike without being nauseous!! A silent pat on the back as this has been my nemesis in long, hot races. Again, nothing exciting here. I took off shoes, helmet, and put on shoes, visor, race belt. I threw a few gels and salt sticks in my pockets, hit the port a potties and was off.

T2 Time: 5min 23sec

Hard to concentrate with that view!

Run:

I was so happy with my swim and bike splits at this point. All I needed was a decent run. Here is where the twisted ankle came into play. Apparently the pain from the ankle decided to manifest itself in the side of my foot. I couldn't run. The first mile was a mess of walking and figuring out how to run. I had planned on a 5 minute run, 1 minute walk for the race, but it wasn't working. I finally got to the point in mile 2 where I could run and kind of deal with the pain in my foot. This course was out and back twice through the old city along the ocean. There are a few nasty hills in this course and I walked every single one of them! The first one has an average grade of 7.5%! At each aid station, I had two cups of water and two cups of Gatorade. I had water poured on my head too. If they had ice, I poured it down my bra. For most of the run, you could see the ocean, and that came with a welcomed breeze. There was a section where you go down a super steep hill, exit the city gate and run along the water front to the turn around. This was nice because it was flat, but it was really hot. There were also no aid stations out there. I was holding a decent pace on this section until we came back in the city gate up the steep hill on cobblestone roads. 

When I hit the turnaround for the start of the second out and back, I got a pick-me-up from my family. I needed it because my foot was really hurting. But I am me, and I will run the entire race with a smile on my face no matter how much it hurts, so no one knew anything was wrong. With about 4 miles to go, I could barely walk. My mindset - it's only 4 miles, just finish this thing. You aren't quitting now!! After the last turnaround, I saw Lindsay and gave her a big hug. I was so excited for her that she only had 4 miles to go in her first HIM. She looked amazing!! I knew I should have walked (limped) my way in, but I really just wanted to finish. Continuing with as much running as I could bear would get me there faster. My foot was in such pain, I was definitely on the verge of tears for the last two miles. Finally, the finish line!! I trotted through the finisher’s chute, fist bumping my dad and giving high fives to Krystle, Adam, and Chris. Scott and my mom were on the other side of the finish waiting to get some photos.

Run Time: 3hr 06min 09sec

My B goal was to beat Austin (3:13) and my A goal was to meet or beat my Augusta 2012 split of 2:55. Maybe if I hadn't been hurt I would have made the A goal? Happy with the split I ended up with though.

Post Race: 

I found my parents and Scott and then went to grab food. I told them about my foot. At this point, I could barely walk. Putting weight on it was not a good idea as the pain was getting unbearable. We moved to the tri club tent (I highly recommend this) which gave me two free beers and a place to sit down and relax in the shade. My parents found ice and I relaxed a bit while eating, drinking, and icing my foot.  I'm so bummed that I missed Lindsay's finish. She wasn't far behind me, but I couldn't walk. I really wanted to be there to cheer her on through the chute. Scott went to get my bike and drop it off at TriBike Transport while my mom escorted me to the port a potties. I had to lean on her as much as possible to keep the weight off my foot. We sat in the tri club tent for a while, icing my foot. 

My beautiful Puerto Rican splint

Medical Transport to the hotel

We passed medical on the way to the hotel and my parents insisted I go in. I came out of medical with a plaster splint. The splint started at my toes on the bottom of my foot and was molded all the way up my leg on my calf until just below the knee. My foot and leg were then wrapped in two ace bandages and taped up. Medical gave my mom and I a ride on their four-wheeler back to the hotel where they brought me up to the room in a wheelchair since I couldn't walk. 

Me and my crutches (and a beer)

I was on crutches for a day putting no weight on my foot. Day 2, we took the splint off. I was still on crutches, but putting some weight on my foot. Day 3 and 4 I put full weight on my foot. My foot and ankle still hurt, but I can walk. Hopefully there is nothing seriously wrong and I can get back to training!

What would you do differently: 

1. Train more on the bike to prevent that fatigue towards the end. I know I can do it; I just need to kick my butt in gear when the time comes. 

2. Train more in the water. I am thrilled with a 33 minute swim with 1 training session this year, but what could I do if I actually swam once or twice a week? Just something to think about. 

3. TAKE OFF MY GOGGLES BEFORE REACHING FOR A VOLUNTEER!!!! I still had my goggles on when I hit the steps at the swim exit. If I could have actually seen what I was doing, maybe I would have fared better on the stairs.

4. Do my hair differently. I pulled the front of my hair back into two hair ties on the sides of my head before pulling it all back in a 3rd. Every time I hit a bump or a rough section of road on the bike, my helmet kept slamming down on the hair ties. My head hurt in those spots so bad halfway through the bike. I don't recommend this style for a tri for anyone with long hair. 

Rate your overall experience with this race: 5 all around. This is by far the most beautiful course I have ever raced. For your Sherpa, there is a beach while you bike. The course itself was perfect. The swim was mostly in a protected lagoon, so you got the calm waters of a lake with the buoyancy of the ocean. The bike is perfect, with minimal climbing - very fast. The run, while challenging, had a ton of support and was just breathtaking. If you can swing the flights, hotel, and cost to get your bike there, I highly recommend this race! If I didn't want to try out new things, I would be back every year. 

The beach for your sherpa during the race

"Don’t stop when you are tired. Stop when you are finished."