ATC 50K+ Ultra Challenge

 Date: December 5, 2020

Total Mileage: 32.89 miles

Total Time (includes bathroom and re-fuel breaks): 5:28:54

Total Actual Run Time: 5:22:29

 So you all know that I ran a little run this past Saturday, and it was actually fun and quite fulfilling.  Sometime in August, when Tim put out the announcement that the ATC was embarking on a little Ultra challenge, I thought that it might be something different to do. Since it has been a weird year, and I knew that I was not going to embark on my 2nd Iron Man (just couldn't wrap my head around training after so many cancellations/virtual races, etc.), I thought I might do it.  I still had my virtual Boston to run, and I figured that I'd see how I felt after that.  

 My virtual Boston was somewhat of a disappointment.  I didn't have  a great day and never actually felt right from the start.  I probably over trained a bit in the heat and humidity and I think I just never really wrapped my head around the whole thing.  So much worry and craziness with my daughter teaching in person in the time of COVID and my personal life being a bit of a mess.  Running/biking, etc. is my outlet and it was stressing me a bit with the pressure of Boston even as a virtual race.  After the virtual run, I took a couple of down days and then focused on that crazy ATC 5K swim challenge that was a week later just to get my mind off running.  I then just started back real easy to see how I felt and focused on just making sure the runs and rides felt good.  Working with Coach Melissa, we put together a weekly plan that had me focus more on running as I started to feel better about it again and the weather began to cooperate.  I actually got up to a 70 mile week at the peak which I handled and only had one really (really, really) bad run which meant that I got it out of the way.

 On to challenge day.  I got up very early (3:30 am), dressed and ate breakfast (oatmeal, a banana, coffee and some Gatorade), finished packing my car and left for the starting area  to arrive at 5:20 am.  Several folks were running the 50K+ (it was actually just shy of 33 miles) and two were running the 100K (to the State Line).  After some quick logistics and pictures, we took off in the pitch black at 6 am.

 My plan was to have Andrew help crew me for the first few miles until I met up with my daughter at the 15 (14.6) mile trail head.  I had several gels, some Base salt, some gummy chews and a full bottle of Infinit with me.  The first few miles were with a lot of company and we ticked off 6, 8, 10, 12 miles feeling very easy with some banter and talk and it went by very quickly.  I gave Andrew my light up vest and headlamp at mile 7 and then I missed him at mile 12 (he was helping others too), but I smartly put a Nuun tablet in my belt so I stopped at mile 12 to use the bathroom and re-fill my bottle knowing I could make it to mile 15.  

 At mile 15, I met Shannon at the trail head, took off my top layer, filled my bottle, had another gel and grabbed some more gummies.  I felt fine and actually had been struggling with keeping the pace in check as I certainly didn't want to run too fast.  At this point, I was running by myself which was fine and kind of pleasant.  I don't run with music at all, so I was just kind of taking in the trail and the scenery and moving along to see Shannon again at mile 22.  During this stretch, Tim came by on his bike and we chatted at bit which was fun, I caught up with Stephanie who was running the relay, and I kind of reveled in the fact that I had only ever been on this part of the trail on my bike.  The trail also changes to concrete from asphalt somewhere in this stretch, but I didn't let that get to me.  There is also a "downhill" section (the trail is like a net 1-2% grade from mile 0, so even though it is downhill, it isn't that noticeable except for pace) to the 22 mile mark at Rambo Nursery.

 Got to mile 22 without any issues and again refueled with another gel, a banana and once again refilled my bottle with Infinit.  I knew this was the last time I would see Shannon or anyone really unless they were on the trail running or riding until the end at mile 32+.  I would also get to run through the tunnel which was a section that I had never even ridden through (I had only ridden out as far as mile 25 in the past).  I made it my goal to "not walk" (shuffle if need be) until at least the tunnel.   A tri coach friend of mine told me before my first full IM to resist walking if I could during the run and even if I was running a 30 min mile, keep running, and I took that to heart.  So I kept moving forward.  This part of the trail seems like an endless uphill (which it actually is to the tunnel) and I had to keep focusing by putting one foot in front of the other and making it to the tunnel.  Strangely, I didn't really feel tired so I just kept a steady rythmn taking it all in.  Never felt like I needed anything at all.  At roughly the marathon distance, there was a sign that said the tunnel was 4 more miles and I glanced at my watch (which had overall time including stops as I didn't pause or stop it at my re-fuel stops) which noted that I had run for 4:19 min - which in reality is my BQ for a 60 yr old (and I'll be 59 in less than a month) so that was cool.  Keep moving forward, taking in the leaves, the squirrels and the occasional biker.  Adrienne passed me somewhere along this stretch as she was running the relay and told me that I had roughly 5 miles to go, and at that point, I knew I'd make it as I still felt good and all systems were a go.

 It seems like several miles after seeing Adrienne that I saw the entrance to the tunnel.  I texted Shannon to let her know that I was there, and that I had about 2.5 miles left to go.  The tunnel is actually surreal as it is a large concrete structure just wide enough for a train and quite high.  It echoes when you run through it and suddenly the "hill" seemed to finally flatten out.  Just as I exited the tunnel, I had a really weird sensation as I suddenly felt like I was in a fog and that I might pass out - so remembering what Doug had said once - I took another gel and a hit of Base salt and after a few moments I felt fine again.  My pace had slowed a bit at that point, but I knew that I was almost done.  It was along here that Tim caught me on his bike again as he was headed to the 50K finish to welcome those of us who were done and make sure those doing the 100K (who were not far behind me) got their stuff there.  

 The last 2 miles is a blur, but suddenly I could see the lake on my left and knew that I was going to be done in a matter of minutes.  Andrew was there with his Go-Pro taping and giving me a fist bump, and Shannon was there to run me in the last few steps to the "finish line banner" and I was done.  5 hours and 28 mins after starting (5 hrs 22 min of running) and I had done it - 32.89 miles.   And surprise, I was tired, but I have been more tired after a hard half marathon or even 10 mile Race, which made me very, very happy.  

 Would I do it again???? Not so sure, but it certainly gave me a lot of confidence both in my ability to run that far and pace (my pacing was actually very good and I didn't really drop off that much in that my last mile was the same as my first) and my ability to handle slightly higher mileage in training which I think served me well.  I also found that the "shorter" training cycle may have served me quite well too.  I'm excited for a couple of weeks of easy downtime and then hopefully getting back into training for a late February marathon.  For that marathon, I'd like to run one last sub-4 (hopefully sub 3:50) and get my last qualifier so I can run Boston in 2022 as a 60 yr old.

Ironman Louisville

IM Louisville Race Report

When I finally decided to do my first half Ironman in 2016, I never thought that I would enjoy it as much as I did and be crazy enough to actually decide to do a full Ironman race.  But that decision I made last October and one that I am so glad I did make. With the help of the Atlanta Triathlon Club and their support, I knew that I had the “team” and “friends” that I needed to accomplish this journey successfully.   I fully engaged a coach from the Energy Lab, Sara Scott, who might regret my crazy desire to make sure that I have all my workout ducks in a row every Sunday night so I can plan my week, and I made sure to do my best to understand and complete all the outlined workouts.  I come from a running background and not “running” was at first difficult, but I had faith in the process.

I spend my summers in a small community in western NY state between Buffalo and Erie, PA.  The good news is that it is a fantastic place to train for the bike, run and swim (if the lake allows).  I also have a community of cyclists up there that I can ride with – pretty much any mileage I wish – over quite hilly terrain.  The only drawback is that nothing is flat – so it was/is/can be tough to do some of the bike intervals workouts, but I did get them all done even if it was on a stretch of road that was only 1.5 miles long.  I also am somewhat forced (or force myself) to ride my road bike on those hills since riding in “aero” is not easy to do with the terrain.  I have learned that I will try to ride my TT bike more next summer regardless of what race distance(s) I decide to embark.

I returned to Atlanta the last week of August – just in time to join the ATC group headed to Louisville for a course ride and run.  This was so very helpful to me and I cannot thank George Cone, his wife, Cynthia, and the ATC Lou Crew for this opportunity.  I also made sure to ride all of the additional rides I could with the Lou crew and I thank Alexa Johnson and Joedy Price for pulling me through those last couple of very long rides especially the 115 mile Silk Sheets endeavor.

Once race week arrived, I did everything I could to enjoy it.  The last pool swim, the last run in those 90F temps, the last bike ride down Columns Dr.  Race day was looking great temperature-wise, so I took the opportunity to finalize my clothing for the race.  

What had also changed was the water.  As expected, the water temps dropped quickly to wetsuit legal levels but something else changed too.  Due to the low rain and extended warm water season, an algae bloom had appeared in the Ohio River.  Local officials released a warning against swimming in the water due to the harmful nature of the algae.  The IM Lou Facebook group I joined said that it would dissipate quickly with the cooler temps and the forecasted rain Friday before the race, but I had my doubts.  I didn’t get to swim as much as I would have/should have in Chautauqua lake in the summer due to the same blue/green algae that shut down all the beaches.  You could swim in the middle of the lake, but in order to get into the middle of the lake, you had to swim through it.  If there is one thing that I have learned in all my years as a marathoner, it is that you learn to control what is within your control.   I cannot control the weather and I certainly could not control the algae in the river.  You race what you are given.

I drove to Louisville on Thursday with another friend, Amy Delguercio, who was doing IM Louisville for a 2^nd time.  Amy was very helpful in answering my questions and in convincing me that I could absolutely do this thing.  We got to Louisville around 5 pm, went to our separate hotels and relaxed until the next morning. 

On Friday morning, I met up with Amy, Andrew and Risa to do a quick ride.  It started sprinkling about 15 min in, and Amy and I turned to go look at the swim start.  It was then that we realized the algae was a lot worse that we thought and we both assumed that we might not get to swim.  I headed back to my hotel to drop my bike, and it was at that time, that Ironman sent out an email that indeed cancelled the swim.

I met up with Andrew to go grab lunch and as we were leaving the hotel, we ran into Tim and Rogue.  They were the people I need to see as Tim immediately reminded me that the cancellation of the swim was completely out of my control and that my job was to race the course given to me.  Kona spots were still being given out and in the eyes of Ironman, I would indeed be one if/when I got to that finish line.  I went to the Expo with Andrew to check in and then shop through all the IM gear.   Later that evening, we went to dinner with the whole IM Lou group which was a fantastic experience and honestly helped me stay calm and remain on point.

Saturday morning arrived and I met up with Andrew, Elsa, and Stephanie for a short shakeout run.  Andrew and I decided to cross the bridge to Indiana – cause we could – and then I went back to my hotel to meet up with my daughter and husband who were coming in to watch and volunteer at the race.  They helped me pack up my T2 and Special Needs bags and bring my bike and bags down to check in.  We then came back, had a nice dinner and I went to bed while they went out and explored the night life of Louisville.

Bike

The race was now to start with a time trial bike.  Two cyclists were to start every 5 seconds.  First were AWA triathletes, then women by bib number, then men by bib number.  I decided to start in the back of the AWA athletes even though I could have started earlier with my #420 bib.  It was a good decision since then not as many bikers would have to pass me during the ride.  It was cold at the start – 39F – and I really didn’t know the best way to dress.  In retrospect, I probably should not have worn my Tyvek jacket as it certainly wasn’t very “aero”, but I’m not very aero either.  Sara and I had set a target HR for the bike and I had set my watch to “beep” whenever I exceeded that target.  I also set an alarm to go off every 20 min to make sure I drank my Infinit and “eat”.

The course starts out with 10 miles of closed roads.  Then 5 miles of protected roads (you ride on the left or right of cones with traffic).  Then 5 miles with traffic until you turn off on the loop.  I’m not a fast rider and I tried to stay to the right and on my targets.  My biggest issue is that I had to pee almost immediately after I turned onto the first hilly section around mile 10.  I had planned on stopping to remove my jacket at the first water stop and I ended up stopping to pee as well.  I loved the section of the course through LaGrange and felt fine riding through the next .

The bike began to feel hard as we were heading done Highway 42 to the 2^nd loop and I attribute it to the strong headwinds coupled with the climbing.  I usually try to push up the hills, but that would cause my HR to go up – so I would settle back down.  When I hit the 2^nd loop, I was fine riding the hills, and I planned to stop again at Special Needs to fill my last bottle.  I did this and found that I once again needed to pee – oh well, it might be a race, but I also need to be comfortable on the bike. 

The 2^nd loop went fine until I made it to Highway 42 and the final 33 miles back to the city.  It was again tough with the wind and it was totally compromised by this nasty blue pickup truck that insisted on driving very slowly and right in the way of the cyclists on the road.  The driver placed himself just so you couldn’t pass on the right and only faster cyclists attempted and did pass on the left.  It was quite frustrating and combined with the hills and wind, I was getting so ready to just get off the bike.  I actually stopped at the last water stop since I was just frustrated and well, of course, I had to pee. When I finally got to the final 10 mile stretch, I was trying hard to keep up the pace.  Once I got to the last 5 miles, I did slow as I knew that I was getting ready for a long run.

Time: 7:14:40 / 15.46 Average (Includes 3 stops)

Rank: 28 of 43 Age Group  (43 finishers although there were 54 starters)

Transition

I was not happy with my transition as I really got no assistance in the tent.  I did quickly change my shoes, removed my helmet, grabbed a coke and ate some chips and then I was out of the tent and straight into the port-a-potty to once again Pee! 

Overall time in transition:  14:18    (Way too long and something to remember if I ever do this again.)

Run

My goal for this race was to run the entire marathon and to stay within my HR target of 130.  Prior to IM Louisville, I had run 53 marathons (!) but none of course after having biked 112 miles.  I had been told by a very good friend who has done 12 Ironmans, that I would want the first couple of miles back, and I didn’t doubt that they would be “fast” but as long as they were at or below my target HR, I had no problem with the pace.  I knew I would settle in after 3-4 miles, and that I did.  I simply wanted to stay steady, keep running, and not fade into a shuffling walk.  Running is the strongest of the disciplines and I needed to use it to my advantage.

The first loop pretty much flew by.  I stayed on target, didn’t stray, and enjoyed taking in the noise and energy.  I had set my watch to take a gel (or chips or pretzels) every 45 min, and I took in Gatorade or water at most of the aid stations.  I did have my hand held which I filled with Gatorade at one of the aid stations (my only stop in the first loop) and I ran on.  It was a lot of fun seeing so many ATCers on the course and it certainly helped my psyche to actually run by and pass many athletes on the course.

In the 2^nd lap, I actually stopped at a port-a-potty early on to (you guessed it) pee, but then continued running and keeping my HR on target.  I had no idea of my mile pace, and I didn’t care as that was not the goal.  It was somewhere in the back side of this loop that I caught up with Nico who was trudging along at a slow walk.  Now Nico and I have a funny history in that we both used to run with a running group at Marist on Tuesday nights, so I made him tag along and run.  He told me that he had gone out too hard on the bike and was paying for it on the run.  I was glad that wasn’t me. And as we ran along (for 3 miles until the next loop transition), he laughed when I’d slow every time my HR went above the target and I would slow.  It was also in that back stretch with Nico that I gave my hand held to a kid at one of the water stops who filled it with Gatorade and had it ready for me as I came around to the other side.  I gave me my Volunteer appreciation bracelet.

I entered the 3^rd loop and immediately saw the ATC group again.  I knew I had a little over 8 miles to go and I made it my goal to get back to them running, not walking.  I was also in the zone and didn’t even realize that I saw Jerome on the course until a couple of mile later.  During this last loop, it became dark and although I had a head lamp, there were some very dark stretches where I knew I slowed a bit (so I wouldn’t fall).  It was also along this stretched where I  passed or saw a few more ATCers including George and Stephanie (for the 2^nd time).  I didn’t need to stop at Special Needs and just kept following the course, following my HR, and running.  I was passing a lot of walkers at this point all who cheered me on as I went by.  There were a couple of tough spots where I had to run through walkers.  I would usually cheer them on as they cheered me. 

When I got up the little hill around mile 22-23, I looked up and saw the City of Louisville in all its lit up splendor.  I was running with another girl at that point and we were the only ones “running” at that point.  We both realized together that we were going to finish this thing. I waited until mile 24 to decide to pick it up, and then I did.  After coming off the loop you run about .5 miles up a 100-foot incline.  Make a right turn.  Run a block.  Make another right turn and you are on the red Ironman carpet!  I will admit, I didn’t take it in as much as I wanted to.  In fact, once there I started running faster.  I weaved left getting high fives from the crowd.  Then back to the right side.  Then left.  Then right.  Arms in the air and punctuated it with a yelling leap right under the clock.  My daughter and husband had worked the finish line all afternoon and there they were to greet me, and as I crossed under that banner, I heard them announce that I was an Ironman!

Time: 4:39:01 / 8:27 Pace

Rank: 9 of 43 Age Group

Overall

Time: 12:07:58

Rank: 16 of 43 Age Group

Wow!  I am now an Ironman!   Thanks so much to my family for being there at the finish, for my Chautauqua riding group, for my ATC family, and special thanks to Tim for convincing me two years ago that I could indeed be a triathlete and to Sara for believing in me and providing me with coaching and friendship.  

Torn as to whether I will do another although, I am still thinking that I would like to do one and actually get to swim.  Although tough, the training was not as bad as I thought it would be and well, I actually enjoyed it.  

We will see!

And two things I learned:   Base Salt and Coke are "Da Bomb"

Augusta 70.3 2018!

Augusta 70.3 is in the books, and it was a hot, tough day – tougher than any 70.3 than I done in the past – of course, this was only my 5^th one and from one I was a DQ!  My goals were: 1) Not screw up on the run course as last year, I made a wrong turn and ruined my whole day; 2) Enjoy the swim which weirdly my worst event, 3) Be smart on the bike as I knew I had made a lot of strides there, 4) Finish under 6 hrs (if possible given the predicted warm conditions); 5) have fun!  

I knew I had put in the training, but the last week was filled with a lot of anxiety over the race.  More than I experience normally and certainly more than I’ve experienced for a 70.3 in the past.  I guess just feeling like I had something to “prove” at Augusta was tough.  I felt ready though as I had mostly good workouts along the way.

Swim: The swim was not wetsuit legal, not did I expect it to be.  I did wear my Swim skin which was the first time I got to use it.  Who knows if it helped or not with “speed” but it sure keeps my tri top from rolling up.  I swam 32 min in 2017, so I seeded myself there for the rolling start.  Like the rolling start but didn’t like the fact that it appeared as if so many people ”lied” about their times.  I pretty much passed everyone in my “heat” and had to breaststroke to get around a lot of athletes who were having a tough time in the water or simply were mis-seeded.  The swim current never seems like what they say it should be in Augusta, in fact, it felt like not much at all.  Swim time: 32:10 – exactly what I thought I’d swim!

T1 is long in Augusta with a run around the whole fence and then into the bikes.  T1: 5:25 which was for me – excellent.

Bike: Off on the bike course.  I expected to have a better ride than last year, but this was a new course.  I didn’t hat it, but it was certainly not any faster than the old one especially with all the railroad track crossings at beginning and end.  There were also three very long hills, an annoying distance grab by the airport with a tough turnaround, and then I felt like there was a good  headwind in the last 12-15 miles.  I felt good but also felt like I was beginning to cramp a bit and was not happy with that feeling.  I was drinking my Infinit every 20 min and taking a gel every 5 miles, but still seemed to be thirsty. Bike felt good overall though until hitting that wind in the last few miles, but all in all, I was very pleased with my time:  3:02:46

T2 was tough.  I felt a bit of cramping coming on but sort of ignored it.  Mad sure to get in two salt tablets, stretched my quads a bit and then started off on the run.  I felt hydrated enough as I had to pee as well, which I did losing some time. T2: 4:01

Run: I always look forward to the run as it is what I can do the best.  I felt off and attributed to the heat and just started to go.  Don’t know if I was worried about making the same mistake and wrong turn as last year, but I couldn’t really relax and I was just trying to get comfortable. My quads were also very tight and I was trying to run through it an settle in. I saw Shannon and John at mile 3 and then again right after mile 5 when I told them that I was hurting.  The first 5 miles were hard and I felt like I was going to cramp any minute and right around the 10K mark.  I had just taken some Gatorade at the aid station and put some ice in my hat, but I just could fend off the cramping quads anymore and had to walk some.  After that, I just kept on running as far as I could and then walking 100 steps.  It worked pretty well, but I was a bit devastated as running is my thing!  Weirdly, everyone around me seemed to be having issues in the run as well and even walking, I was passing athletes out there.  I never saw or passed anyone in my AG as I feel they had already passed me on the bike – so I was happy with that.  The cheerleaders at the ATC corner were awesome and told me to try to get in more salt and water, but I guess it was already too late.  The run was hot, hot, hot as the temps were in the 90s, but as I said to one of the ATC guys, I’m going to finish and I went the right way.  Run: 2:14:54.

Total time:  5:59:13!   Under 6 and I didn’t get lost!   14^th in my AG which was great – I had hoped to make the top 10 – but I really wasn’t anywhere near their times.  Hats off to the fast women in the 55-59 AG.   I was actually 13^th out of the water, 17^th after the bike, and I battled back to 14^th overall.

Thanks so much to my coach, Lesley Smith, from AJBaucco Racing.  I think we work well together and I hope that we can continue on this path. I love the way she has helped me mesh my running schedule in the winter/spring for Boston with biking and swimming.  Thanks so much to Shannon and John for their support and for being there on Sunday, thanks to my cycling and running buddies both in CHQ (Chris, Kent, Brian, Bill, MP, Claire and Carol) and here in Atlanta (Cycle Alpharetta, the Goat Riders and of course, all the Riverside runners!).  And Thanks to the ATC for being on the hot corner as I looked forward to you on every loop.

I really like the 70.3 distance and I’m still holding out as to whether or not I should attempt a full Ironman.  I’m already committed to Boston for 2019 and IM70.3 Traverse City.  And maybe, maybe a full – just got to see that final ATC 2019 target race list again. 

Return to Training (after Injury)

So as I mentioned in my last post (yes, I know it was awhile ago), there was something indeed going on with my right foot.  Turns out that I actually had broken the 5th metatarsal which pretty much ended my fall season.  The broken foot immediately received a present in the form of a fun new boot, and my training drastically altered.  I had to withdraw from the Bourbon Chase relay, IM 70.3 North Carolina, and the NYC marathon.  Not an easy decision, but the good news was that I had taken out race insurance for the flight to the relay and for the HIM, which I filed a claim for, and received all of my monies back with a "Dr's note".  I also deferred my entrance to NY which means that I am guaranteed an entry for 2018.  Not sure if I will take the entry, but I still have time to make that decision.

During the time I had the boot, I had to change my training.  I was able to continue to swim which I did, but really I did a lot of pull for the first few weeks and no pushing off with the right foot.  After the first 5 wks of the boot (remember I didn't get the foot checked until 3 wks after the initial break), I was able to add back "real" swimming i.e. freestyle with kicking, but I still did mostly pull work.  I could no longer cycle outdoors so I started taking spin classes which turned out to be something that I really enjoy.

As for rehabbing a broken fifth metatarsal, I couldn't find a lot of direction as I scoured the internet for folks with a similar situation.  I made sure to take extra calcium in my diet and kept those glasses of wine to a minimum.  I also massaged the foot area daily to maintain blood flow.  After 7 wks in the boot, I finally was able to walk without it, and at that point, I was cleared to ride my bike, but I still was wary of riding outside for fear of falling, so I stuck with spin classes but now I could at least come out of the saddle.  After those two weeks, I was cleared to run.

So I decided to start on the indoor track - and I ran 2 miles, and it hurt.  No the foot didn't hurt, but my lower back, glutes, ITBand, and adductors sure did.  That boot caused me to be off balance and really had my hip out of whack.  I have been working since I started back to running on fixing/improving these imbalances and slowly I'm feeling less pain while running.  So I've run up to 5 miles 3x now, and I've run a total of eight times.  It's coming back slowly but it's coming back.

I'm hoping that I can start Boston training after the first of the year - we will see.

It's Almost Here.........

Wow, it has indeed been a while!  I have done a ton since I last blogged including running the fastest time at Boston since I was 39, winning my AG by 10 min at the RnR Country Music Half marathon, riding the 384 miles of the GAP with great friends, competing at setting a PR at IM 70.3 Muncie, riding my 1st Century at OneLove in South Atlanta, and training, training, training for IM70.3 Augusta.  Ever since I was about to turn 50, I have set my sites on the Augusta race and well, Sunday is finally my opportunity to tackle the course.  Training has been going very well - that was until last week when I twisted my foot walking my daughter's (cute) puppy, Dodger.  Yup, he went one way and my foot went the other.  It seems to be healing ok, and I know that I could run on it if I had to.  Hoping that by Sunday it will all be ok (figuring adrenaline will carry me 13.1 miles of a run and after that I might not walk for a week - lol).

After life threw me a bit of a curveball in May, I'm coming out the other side and so looking forward to this race.  Screw the personal crap as it has no real bearing on my happiness and life as I will be fine.  I have my running/tri/CHQ community and I always will.  Thanks to all of you as you do more for me than you know - and it isn't just running, riding or swimming miles with me.

My original goal for Augusta was to try to once again break the 6 hr barrier although with the weather looking warm and the uncertainty of my foot, who knows.  My goal now is to finish smartly (due to the projected warm temps) and come out unscathed.  I've got some awesome running events coming up including a Ragnar relay on a team where I'm Grandma and the NYC marathon - both of which I am really looking forward to this year.  I love NYC and I missed running either the full or half last year.  It will be great to share it once again with Chris, Laura, MP, and Colleen.  And then back to Boston once again in April to keep my streak alive.  This year, I'm hoping to train with Jody and Courtney once again through the winter whilst getting Courtney prepared to run a BQ and Jody and I threw the race.  I hope to be able to break 4 hrs again myself, but that will again depend on so many things.  I am glad to have "aged up" though knowing that a 4 hr race is more than good enough.
Here are some pictures from my various events:

  Halfway down the Gap

 Nashville Half Marathon

 Boston Marathon 

Muncie Finish

Presque Isle Half Marathon

 Swimming with the Gang @ Mary Alice Park (I am no longer in (too much) fear of the OWS)

 Start of the BBC Ride

Celebration of Boston Marathoners with Susie and the Riverside Gang

Lamenting the Demise of the Local 10K

Over the last two weekends, I have participated in two local road races that have been in Atlanta each for over 30 yrs.  These races used to be quite a big deal and drew the fastest runners in the city.  And you all know how much I love to race.  One course is a very hilly half marathon - Run the Reagan - which is known for being a tough course and has suffered over the years by moving from February to April and back again hoping to draw the crowds that used to come.  They have even added 5K and 10K distances in hopes of bringing in those runners wishing to run a Peachtree Road Race qualifier.  The last time that I ran this half marathon was back in 2011 (now I have been living in Cleveland for the past 4 winters and it was postponed due to weather in 2012 when we had an ice storm in Atlanta) and there were 400+ finishers.  This year a mere 102.  Yup, 102!  Are runners too scared to come run this very tough course? Are runners reluctant to drive "all the way" out to Snellville? Are runners not satisfied to run a hard course that won't generate a PR but will require a good effort to run? Are there just too many other races in the Atlanta area on a given weekend? (There were other 5Ks around, but not really that many).  But that is a definite decrease in participation.  As for the 5K and 10K, they were decidedly smaller as well. I thought well, Reagan is a tough course, but the race next week will bring a much larger crowd right?

After all, I ran the Reagan Half as a training run myself - and was extremely surprised to find myself 2nd in my AG with only three entrants - just three in the F55-59 AG?  Wow, really?  And my time was good for a training run especially on a difficult course - but only three of us, really?

Me at the finish of Reagan

So fast forward to this past weekend, and the running of the 34th Chattahoochee Road Runners 10k. Now this has always a been a fast course (even with the course changes over the years) and most runners used to run either it or this coming weekend's Charles Harris 10K to get their PRR qualifying times.  These two 10Ks have the reputation of being flat to slightly downhill and fast.  Now I had not run this 10K since 2007 opting for Charles Harris a couple of years and then of course, spending the last four years in Ohio.  Well was I surprised when I finished 1st in my AG with a time of 46:23 - not that it is a bad time, but still the race was only 480 participants way down from the last time I ran it with 1500 10K runners.  So maybe the addition of a 5K decimated the 10K numbers?  Nope last year there were 521 5K finishers and 430 10K finishers - not exactly 1500 runners.

Alex, Courtney & I at the Start

So where has everyone gone?  There are still lots of runners out there as the Publix Marathon that will be held on March 19th is sold out (the half still has plenty of entries available.  The Boston Marathon turns runner away.  Are there so many small races out there that the runners have been diluted?  I know runners who seek out the smaller races so they can win a medal in their AG.  I'm seeking out races so I can see how I stack up to my AG competition.  Has running society changed so much that we just want to show our friends on FB on medal on Monday morning?  Have I become just an old  runner hoping for the good old days?  I'm not really that interested in posting pictures of medals (and here I am ranting in a blog - lol), I'm just seeking out competition and hoping that I'm still running in another 5 yrs, and I hope the Run the Reagan Half Marathon and CRR 10K are still  there for me to challenge myself.

Me at the Downhill finish of the CRR 10K

Until then.........1L is still running.  Always Boston Strong.

Indoor Bike Training with the Atlanta Triathlon Club

If you had told me back in January that I would actually like riding on the Computrainer at the Energy Lab in Atlanta, GA, I would have told you that you were nuts.

http://energylabatl.com/


However, like it, I certainly do.  Showing up on January 18th, I was skeptical and frankly scared to death.  As you see, I'm not a great cyclist and I don't really have the mentality to be "bad" at something when I'm determined to be better at a sport.  I mean, I can certainly ride a bike, but ride well enough or fast enough to compete in my AG as part of a triathlon - that is another issue.  I showed up that day and when I was asked by Tim to ride at 25 mph to set the computer, I was like - what are you, nuts?  I can't ride at 25 mph - no way - even if it is for 30 sec to set the computer.  I did it but it was hard, I mean almost next to impossible hard, and then I couldn't even get the setup to work right, but for the first time, it wasn't that bad.

Fast forward two weeks when I came back and we did an FTP - or Functional Threshhold Power test. I understood the concept as I run often, if not at least 1x per week, at this level.  Cycling at this level though was a whole other beast.  I survived the 20 min test (and maybe I could really do a better job since I didn't know it was coming and I had run a hard workout the day before and I had run 6 miles that morning) with the predictably low FTP of 129.  But it was easier than it had been the first time and the encouragement from the others in the class was 2nd to none.  Now I'm use to being the experienced runner/coach/mentor and well, it is a weird feeling in the opposite direction.

Came back I did again, and today, well, today was definitely a breakthrough (at least for me).  I came in, I actually set up my bike with very little assistance, and I rode.  And I bumped up that resistance as we went along and although it was hard, it was actually easier than it had been.  When the program had us ride at 80% and 80 rpm, I was there, at 85% and 85 rpm, I was there and even when we had to do the surges at 110 rpm - I was there.  Now I might not be at the killer mph speed of others and my FTP is still low (although increasing), I actually felt not only like I knew what I was doing but also that I was making headway.

Sure it is going to take a while to transfer anything to the actual roads, but at this point, I am seeing where I can get to and even 1 mph increase will help me achieve my goals on the bike and in racing.
Special thanks go to Coaches Tim Myers and Bethany Rutledge and the others in the class.  And although I certainly still consider myself a runner, I might actually become a triathlete too.