Friday, September 26, 2014

What I have learned. Sharing my story . . .

What I Have Learned.  Sharing My Story . . .
September 26, 2014

The YMCA that sponsored the Lake Santee race asked me if I would agree to be featured in an article.  Oh my gosh!  That is so strange!  But, I remember how much it helped me to know that other people had lost 100 pounds and were exercising even though overweight.  So, maybe my journey can help others.  I agreed to be interviewed.  

Knowing that I will have a chance to say things to others who might be thinking about starting this journey, what do I want to share?  I think that the main things are:   1)  Losing 100 pounds is doable.  A LOT of people have lost 100 pounds the old fashion way (good nutrition and exercise).  2) People at any weight can exercise.  3) Be courageous.  Decide that nothing is going to get in your way - pride, temporary set-backs, nothing. 

Here are some other thoughts . . .   
  1. Don't do it alone.  Join Weight Watchers, the local YMCA, a local gym. Let there be angels in your life.
  2. If you have a lot of weight to lose, find people who have also lost that much weight and use them to remember that this is a do-able journey.  In the beginning, I told myself over and over again, "This is do-able.  Trish did it."
  3. When your pride gets in the way, ask yourself, "Which is more important, my pride or my goals?"
  4. When you are afraid, just grit your teeth and leap.  Courage is a big part of this journey.
  5. Don't think of what you are doing as a diet.  It is a lifestyle that will be with you for the rest of your life.
  6. Remember that you are not doing this to lose weight, you are doing this to get healthy.
  7. Make sure your journey includes a nutrition plan (not a diet) and a cardio plan.
  8. Begin thinking ofood as fuel rather than as comfort or enjoyment.
  9. Commit to a year-long journey.  Remember, this is a lifestyle change, not a diet.
  10. Start with a small (but challenging) goal - e.g. lose 10% of your weight
  11. Celebrate every time you lose 10 pounds.  Tell people.  Let them celebrate with you!
  12. Never go off the nutrition or cardio plan one time.  If you do, the second time is so much easier.
  13. If you do slip, tell yourself to get back on plan immediately.  This is very, very important.  Don't let slipping become a habit.
  14. Find a way to make cardio fun.  Make it social by doing a class at your YMCA or gym.  Take up a sport (e.g. training to walk a 5k).  If you are thinking 5k, I highly, highly recommend Couch to 5K on your iPhone.  It is super easy in the beginning, you do a little more each day, you complete the program in 9 weeks, and then you enter a 5k.  Totally doable.  Remember, no one is looking at you.  They are all thinking about their race.  And those who do look at you (e.g. the race organizers) will be SO proud of you.  And when you walk across that finish line, I promise that you will be SO proud!!  I cried!
  15. Record every bite you eat.  I use My Fitness Pal (free) on my iPhone. 
  16. Record every bit of cardio that you do.  In the beginning, I used My Fitness Pal (to log my minutes) and Runkeeper on my iPhone.  Runkeeper tracks your minutes, miles and pace using GPS.  Both are free.  
Additional tips:
  1. Have a "go to" food that you can eat in any restaurant - especially fast food restaurants.  Don't be afraid to ask the waiter / waitress to leave things off the dish that you don't want (bacon, cheese, potatoes).  I always ask if I can substitute brocolli for potatoes.
  2. Because we all have hectic schedules, most of us end up at fast food restaurants.  I try to only do fast food every other week.  The problem with fast food is that it has SO much salt.  I gain 5 pounds of water weight immediately even when I only eat 300 calories ofast food and then it takes five days to shed that water.  Frustrating!  Have go-to selections at fast food restaurants too. Here are my fast food go-tos:  Taco Bell - 2 Fresco Tacos  /  Wendy's - half salad + small chili  /  Subway - 6" veggie delight (no cheese, no mayo) + bag of apples.    
  3. Use spices to make vegetables interesting.  Be creative.  One of my favorite foods is hot scrambled egg whites mixed with Southwestern spices, then tossed with cold fresh spinach and low-cal Raspberry vinaigrette.  Doesn't that sound terrible?!  I love it!
  4. I try to make the mechanics of eating healthy food the same as when I ate junk food.  For example, I eat a slice bread like it is a sandwich, I slice apples paper thin and eat them like potato chips, I pretend yogurt is ice cream!  Ha! 
  5. Understand that after a while, an apple will be as exciting as a candy bar once was!  I promise.
  6. I like to eat the same thing every day.  Then, for a treat, I have some other kind of healthy food that I don't normally eat.  
  7. If someone upsets you, don't let them hurt you twice by going off your nutrition / cardio plan to eat comfort food.  Tell yourself, "I am not going to give that person the power to hurt me twice," and then stick to your plan.  Tell yourself, "I am too strong to let that person hurt me twice."  Then be that person.

Woohoo! 170 pounds lost. No longer overweight!

September 26, 2014
Woohoo!  170 pounds lost!  No longer overweight!


THEN                                                       NOW


I just weighed in at the "studio" where I did my bootcamp two years ago.  I have now lost 170.4 pounds!  Woohoo!  According to the U.S. Government, I am no longer overweight!

I AM NO LONGER OVERWEIGHT!!!!!!!!


How did that happen?  My oldest son says "divine intervention."  It's not within my personality to proclaim loudly, "All glory to God!" but I do think that God had something to do with this.  There were just too many angels that came into my life at just the right moment.  One of my coworkers says, "I'll tell you how you did this.  You were disciplined and you worked your butt off."  That is true.  I was disciplined about my nutrition plan and I have put in a lot of hours exercising.  But, the really cool thing is that after a while, it didn't feel like work.  Now, it's just something that I enjoy doing - and I love the rewards.


While I'm thinking about blessings, there are so many.  I have a wonderful, supportive husband and sons.  I've been lucky enough to find some great programs that I did along the way in this journey.  In the beginning, there was Weight Watchers and Couch to 5K.  Then there was the nutrition plan at Next Generation Personal Fitness which I still follow, their challenging Core Cardio and Spin classes, and their bi-weekly weigh-ins which I still do (my lifeline).  My most recent blessing?  Dream Big Triathlon Coaching.  


While these programs are wonderful, it is the people who have made a difference.  In chronological order: Brian, Mike, Andy, Laura, Kerri, Maria, Megan, Barb T, Adam at Next Generation Personal Fitness, Trish, Jerrilyn, Mary Ann, Ruth, Barb W, Marty, Amy, Brant at Dream Big Triathlon Coaching, the stranger at the start of the Indy Half Marathon, Matt at Salt Creek Cycles, the people at the Lake Santee Triathlon who made triathlons SO much fun and later told me I was an inspiration, my colleagues at work, all of my friends who "liked" my triathlon posts and provided encouraging comments on Facebook.


Both of my sons have been so encouraging.  In the beginning, I would text them after my walks.  I'd text, "Walked a 1/2 mile today!!!"  They would both immediately text me back about how proud they were.  That made such a difference.  To this day, I envision them cheering as I do every workout. 


About a year ago, I started to fall off the wagon and was lost.  During a weigh-in, I told Adam, "I would appreciate any help you could give me."  He said, "I will not let you fail."  The next thing I new, every single staff member at NGPT was sending me an email just to "say hello."  I knew they must have talked about me at a staff meeting.  My pride went into high gear as I realized they had been talking about me failing.  I assured everyone that I was fine and I immediately got back to the nutrition plan.   That time, my pride helped me!  So appreciate of Adam's effort.


And when I had the atrial flutter last January, Brant at Dream Big Triathlon Coaching, had my back.  When I told him what had happened, he said, "Just tell me what you need and I will do it."  That made such a difference. He has been there every step of the way throughout my journey during the past year - the successes, the challenges, the self doubts.  I appreciate his training plans, instruction, patience, and pep talks so much.


So blessed!


Sunday, September 7, 2014

Santee Lake Sprint Triathlon - Race Report 2014












OVERALL
     1:36.05
     Overall Rank  28 / 43 = 65%
SWIM
     12:11.20
     39.18 / mile
     2:26 / 100 meters
     Overall Rank:  16 / 43 = 37%
BIKE
     44:36.20
     17.5 mph
     Overall Rank:  19/43 = 44%
RUN
     37:41.46
     12:09 min/mile
     Overall Rank 37 / 43 = 86%

What an amazing day! 

RACE SPONSORS
I have to start this Race Report by tipping my hat (bike helmet?) to the Decatur County YMCA and the Lake Santee residents.  I think I have finally figured out these people.  They simply love making people feel special.  And . . . they are good at it!  These are the folks that arranged for all the sirens and blaring horns to great me as the last-place person last year.  I wasn’t last this year, but he 82-year-old gentleman (with a pacemaker!) who finished last was greeted by a similar chorus of fire, police, and ambulance sirens.  I’m not sure if they do this every year, but the first-place racer was escorted in by motorcycle.  He was so excited.  I overheard him telling someone else that in all the first-place finishes he had experienced, he had never had a motorcycle escort before.  Totally cool.  And the residents of Santee are amazing.  What a happy group of race volunteers.

TAPER
This was my first B race.  I wondered how my coach would handle the taper prior to this race – and was pleased to see that the volume did not decrease as we continue to prepare for the future.  We only lost one day of endurance training which was yesterday.   This (and long hours at work) made it a tiring week.  My coach told me that he thought I might come into the race feeling tired or at least not 100%.  He warned not to force the effort 
early – and especially not on the bike.

FRIDAY
My husband and I left for Greensburg (where we would be spending the night) in the mid-afternoon and arrived at 
packet pickup at 5:30 pm.  We spent several minutes talking with the race organizers, then drove the bike and run courses.  I remembered how much fun I had on the hills last year, but didn’t realize how BIG they were!  Using my Garmin Edge, we determined that all of ga-zillion hills were 6-8 degrees.  A little intimidating!  My coach texted to say good luck (including the photo to the left – love his silly sense of humor).  I wrote back, “I can’t believe I liked this bike course.  All the hills are 6-8%.  One is 10!!!!!!!”  He wrote back, “It’s because you’re an animal!!  You got this!”  It helps so much to know that your coach believes in you.

RACE MORNING
Woke up at 4:45 am.  Ate a new breakfast:  Oatmeal, banana, peanut butter.  The half bagel that I had been eating (instead of the oatmeal) was leaving me feeling a little heavy so I wanted to try oatmeal.  I had been practicing this breakfast to determine when I would have to . . . you know, “go.”  I thought I would be ok, but I was wrong.  30 minutes before the race, it hit me.  Luckily, there were restrooms so I didn’t have to sit on a porta-pot.  Phew!  So, back to the half bagel!  Left at 6:10 and arrived at the race at 6:30.  (You know you’re a triathlete when . . . you write about “going” in your race report!  Ha)

Put my things in transition.  One hick-up was that the Shot Bloks that I “glued” with spit to my bike frame attracked bees.  There were bees everywhere!  I tore off part of a plastic bag and put it over the Shot Bloks.  I also learned that the race would be wetsuit legal.  Woohoo!  Almost everyone was bummed because they had not brought their wet-suits.  I’ve been listening to Triathlon Bible Coaching Podcasts.  This week they talked about how one o f the Tiathlon Bible coaches messed up because he assumed a big race would not be wet-suit legal and didn’t bring his wetsuit - and then the race was wetsuit legal.  He advised the audience to always bring their wetsuit.  Great advice that paid off this morning!  Put on lots of Body Glide and then my wetsuit (half way) and then walked to the briefing at 7:30.  At the end of briefing, I yelled, “Thanks to Amy and the volunteers” and every clapped.


After briefing, I practiced the swim start.  The first 25 meters were so shallow that we would have to run.  My coach advised that I dolphin-dive through the shallow water.  I loved to dolphin dive as a kid and would do so forever when I was about 10 years old.  When I tried it though, I found that it shot my heart rate through the roof.  I wasn’t sure if dolphin-diving would be a good idea.  I swam about 300 meters very slowly to get my heart rate back down and then lined up for the start.

I wasn’t sure where to line up.  On the registration, I put that I was an above average swimmer.  I didn’t want to be in the back with the people swimming all over the place.  However, that put me in front with a bunch of stud-looking young men.  I know I can swim faster than a lot of stud-looking young men, but I know they probably take one look at me and wonder what I’m doing there.  What young man wants to let a 60-year-old overweight woman start before him?  So, I let my perception of their thoughts impact me, and move toward the back.  Should not have done that.






SWIM

PLAN:           Strong and smooth
ACTUAL:      Pace:   1:51 / 100 m (Garmin 656 meters)       Official Pace:  2:26 / 100 m  (500 meters
                     Cadence:  31



As soon as I started running in the water, I knew that was not going to work.  So I did my first dolphin dive.  I pushed off the bottom with my hands and then tried to plant my feet but I was too shallow.  Luckily, I somehow got my feet planted under me and pushed off again.  I think I did about five dolphin-dives.  Instead of exploding off the bottom, I toned it down a bit so my heart rate wouldn’t go up.  I probably should not have done the last one.  The water was fairly deep at that point and I could not get into the air enough so I ended up dragging my thighs through the water.  At that point I started swimming.  But, I think it must have worked because my speed didn’t come down to swim pace until about 75 meters into the swim. 





I was pleased that people were fairly spread out.  Per my coach’s instructions, I swam a steady pace but didn’t force the effort early.  I was pleased that my line to the first buoy was straight and I swam within inches of the buoy.  There was a rope coming out of the top of the buoy to who-knows-what and I hooked my left arm on it.  Strange.  I lost a stroke but still managed to pass a couple of people at the buoy.
I think my swim to the second buoy was straight also.  Somehow, I got mixed up and thought the second buoy was the third buoy.  I’m not sure how I could have made that mental error.  I came around the second buoy expecting to see the shoreline.  Instead, I saw another orange buoy 300 meters away. 
As we swam to the third buoy, everyone was totally spread out.  There were people swimming 30 feet to my right and 30 feet to my left.  I was really having trouble siting.  Every time I sited, I had turned slight to my right.  So, I started siting every sixth stroke instead of every eighth and tried to mentally picture the buoy as I swam.  That helped. 

I tried to work on rhythm and kind of found it about halfway to the third buoy.  I was concerned that my breathing was a little heavy.  I just tried to swim a steady pace.   At one point a man passed me.  I started drafting and was amazed, once again, by the calm water.  But he was going too fast for me to maintain the draft without forcing the effort so I let him pass.  I passed about eight people.

At the third (and final) buoy, I swam over a man.  I’ve only swum over women in the past so that was a little weird.  I think this was an older man – and wondered if he realized a 60-year-old woman was pushing him aside.  A little later, someone (the same guy?) pushed my legs straight down.  I had to do a quick flutter kick to get back to the surface.  Whoever it was did not pass me.  The exit was not marked and I had a hard time seeing the chain link fence where we were supposed to leave the water.  I swam until my fingers hit the bottom and then stood up.

TRANSITION 1

The run to transition was very short (25 meters).  I had a little panic again that I couldn’t find the zipper cord, but found it.  Then I could not get my left arm out as I ran.  One of the volunteers from Lake Santee (in yellow) that I met earlier was on the sideline cheering me on.  I heard her say, “I wish I could help you!”  So sweet.  The volunteer's encouragement meant so much!

The entire transition area was only about 80 feet long with only one isle.  Very small.  My bike was racked on the isle which was nice.  When I got to my spot in transition, my heart was pounding.  I got my wetsuit off except for my left foot which was stuck.  I remember saying out loud to that foot, “Oh come on!”  I finally just jerked it out.  My feet were covered with sand.  I thought that might happen so I had a water bottle ready and poured water over them.  I put on my glasses, helmet, socks and shoes and took off.  I remember thinking that my core must be a lot stronger because I was able to balance long enough to just pick up my foot and slip my sock on.  Cool!  When I took the plastic bag off of the Shot Bloks, there were a million bees that had worked their way under the plastic.  Even though I am rather not fond of bugs that stink or bite, it didn’t faze me.  I do, however, remember hoping that they wouldn’t follow me down the course!  They didn’t.


BIKE
PLAN:            First quarter mile – getting bearings / build HR to 140
                        HR - z4 (141-150)  /  Cadence 90  /  Race the peaks and the down hills
                        Nutrition – Shot blok every 10 min (or so)
                        Hydration – sip continuously

ACTUAL:      HR Ave = 146  / Cadence Ave = 82  /  Ave Speed = 17.58
                        4 Shot Bloks + Water around 8x




















CHECK THE HILLS!!



 

I loved running with my bike.  There is just something about running with my bike that makes me feel so proud.  A guy next to me mounted his bike about 50 feet before the mount line.  I think he was a beginner.  I hope they just had him go back.  A lot of people were stopped at the mount line clipping in.  I ran past them and had no problems mounting without stop my forward motion (on flat pedals) – gear and pedal position were just right.

This bike was a blast.  Per plan, I spent the first part (probably about a quarter mile) getting my bearings.  Three minutes in, my heart rate was 144 and my cadence was 90.  Perfect.  My heart rate stayed in zone 4 for the entire race except for some 8-10 degree climbs.  My cadence was another story with the hills – but I was pleased that I averaged 82. 

The thing that was different about this race was that all the constant hills made it necessary to shift gears literally all the time.  At first, I kept shifting between my two crankshafts, but that was cumbersome.  So I ended up staying in the larger crankshaft except for the very steepest hills.  I passed a bunch of people.  I think only two people passed me.  I was so busy switching gears (and planning my strategy for the next hill) that I didn’t have time to even look at my speed, heart rate or cadence.  It was all by feel.  A couple of the hills were 10% grades.  On the down hills prior to these steep climbs, while maintaining speed, I tried to relax every muscle, take several deep breathes, and prepare mentally for the climb.  Then, I’d hit the hill with every bit of confidence that I could muster.

Once again, I played leap frog with a man on this course.  Except this time, I was passing him on the uphills.  (In fact, I passed almost everyone that I passed on an uphill).  I noticed when he switched gears at the bottom of the hill, his feet would spin like crazy – and then I would catch him.  We must have passed each other a dozen times. 

I did have one scary moment – except it happened so fast that I didn’t have time to be scared.  In retrospect, I probably did a stupid thing.  Toward the end of the course, there was a 10% downhill with a blind curve and then a long 10% uphill.  I had planned to race down the hill as fast as I could to get momentum for the uphill.  As we started the downhill, there were two slower bikers in front, then a car, then the guy I was playing leap-frog with, then me.  The car was afraid to pass the two bikers on the blind curve so it slowed down.  That forced the leap-frog guy to slow down.  Well . . . I did not want to slow down.  So . . . I passed the leap-frog guy and started to pass the car.  I know, bad idea.  I was wondering if the driver had the window open so I could yell “on your left.”  I really just wasn’t thinking.  I just knew I did not want to slow down. 

Well, I think everything would have been ok, but all of a sudden there was a car coming toward us around the blind curve.  Oh no.  I yelled, “Coming in!” and pulled in front of Leap-frog Man.  I heard his breaks squeal as I pulled in front of him.   The car coming toward us passed by.  The car that was now in front of me passed the two bikers in front of it.  Everyone was ok.  But I felt terrible.  I knew that was a dumb move and I had forced Leap-frog Man to slow down before the 10% climb because of my stupidity. Dumb. Dumb. Dumb.  At the top of the 10% hill, Leap-frog Man passed me and I apologized and thanked him for letting me in.  I let him stay in front of me for a while to make up for my stupid move.  But I had the speed to pass him so after about a half mile, I passed him and never saw him again.  He probably was afraid of me. 

Note to self:  Do not try to pass cars during a race.  When I think back on this, I am dumbfounded.  I still don’t ride on the road during training because I am afraid of cars.  But something just takes over during races.  I am a beast – and in this case, a stupid beast!   

The end of the bike was kind of exciting.  A man in front of me was tiring.  He would go strong and then coast repeatedly.  I was catching him but couldn’t get close enough to pass prior to the finish.  However, I was close as we approached the finish.  He slowed down and I did too.  I did the things I planned to do prior to dismount - ate a Shot Blok, drank water, and stretched.  But, I made sure I stayed at the legal distance right behind him.  At the dismount line, he stopped to dismount.  I pulled up right next to him but did not stop.  I swung my right leg over the saddle while moving, stepped off the bike and hit the ground running.  I ran right past him into transition.  That was fun.


TRANSITION 2

All I could think of as I entered Transition 2 was, “This will be fast.”  Unlike other racers who use clipless pedals (a fear that I have not yet conquered), I did not have to take off bike shoes and put on running shoes.  I racked my bike, took off my glasses and helmet, and ran.  As I approached the run exit, I realized that I had forgotten to click my Garmin watch at the end of the bike and so I did.  Then one of the kind Lake Santee volunteers at the exit yelled, “You forgot your bib!”  I was immediately SO grateful to him.  Thank you, thank you, thank you!  SHOOT!  How could I forget my bib?!!  A silly mental mistake.  I have practiced transition a million times - but did not envision it as I normally do as I entered the bike.  I always count:  Two things off (helmet + glasses) / One thing on (race belt).  This time, I just didn’t think.  So I had to run back and get my race belt and bib.  As I left transition, I thanked the volunteer profusely with my words and my eyes.  I was SO, SO, SO appreciative.  Since I had just clicked my watch prior to having to turn around, I know that mistake cost me exactly 16 seconds.

RUN
PLAN:  
Cadence 90+
Mile 0-0.25           Settle down  /  focus on form
Mile 0.5 – 2.2       z4  (149-155)
Mile 2.2 – 2.5       Climb & relax
Mile 2.5                z5 (156-160) – Push to end

ACTUAL:
Cadence                   97
Mile 0 – 0.25             HR  144           Pace  13:21
Mile 0.25 – 1.5          HR  147           Pace  12.47      
Mile 1.5 – 2.2            HR  150           Pace  12.04
Mile 2.2 – 2.4            HR  153           Pace  13.33       10% climb & relax
Mile 2.4 – 3.1            HR  154           Pace  11:37       Push

Ave                          HR  150           Pace  12:26       12:09 official pace                Stride:  0.67
Max                         HR  162           Pace    8:57











Note:  The chart below (from 2013) is the correct elevation.  The diagram below (2014) does not have correct elevation, but everything else is correct.  This was an out and back.  Note the valley that we ran through twice (out and back).  The climb out of the valley on both sides of the valley is a 10% grade. 

2013
    

2014     
Shortly after leaving transition, the man who I passed as we entered transition passed me.  That did not surprise me.  Everyone passes me on the run.  I am SO slow.  Last year in this race, I was dead last and about ten minutes behind the second-to-last finisher.  So even if I had improved, there was a reasonable chance that everyone would pass me on the run and I would be dead last again.



This run was an out-and-back with a steep valley in the middle.  Each side of the valley had a 10% grade.  So on the way out and the way back, we would run down a 10% grade for about a quarter mile and then run up a 10% grade for a quarter mile.

The start of the run was just mechanical.  I did not have any pain (I sometimes do from the bike).  But I certainly did not have an easy running stride.  I think my feet were just barely clearing the pavement.  I was pleased, however, that my cadence was above 90.  In brick workouts (bike + run), my cadence is almost always above 90 immediately.  I was pleased that I did not feel especially tired or creaky as I have in races earlier in the summer.  I think this was the part of the run where my coach tells me to get my bearings.

Per my coach’s instructions, I didn’t push in the beginning which was a slight decline.  I just focused on maintaining the 90 cadence and making sure my heart rate was not crazy.  It was around 144 (top of zone 3). Good.  I ran for a while and then checked my watch.  I was surprised to see that I had already gone a half mile.  I was dismayed that my pace was in the 13:00’s.  I wanted to be in the mid 12’00’s in the beginning so that was a little disappointing.  I was so scared that I was tired and not at 100% from all the training I had done in the previous week and I wasn’t going to be able to maintain the run.  

According to my cadence and heart rate, I thought I should be going faster mathematically.  I wondered if my Garmin Forerunner was malfunctioning again.  At this point, I was on a slight uphill so I decided to just maintain what I was doing and hope my watch was wrong.  I also got a message that my watch battery was low which made no sense because I had charged it all night and had checked to make sure the charge indicator was on.

At about a mile, I started running downhill as I approached the valley.  I decided to run a little faster on the downhill.  I increased my cadence but and then thought it was probably better to keep my cadence were it was (96) and instead, increase my lean.  I checked my Garmin and found that my pace was in the 11:00’s.  Good.  But . . . my pace would jump between 13:00 and 11:00 for no apparent reason.

The uphill out of the valley was not as bad as I thought it would be.  I was able to maintain a 90+ cadence and if my watch was accurate, I was doing a pace in the 12:00’s.  Good.  The runner in first place passed me going the other way.  I was pleased because the first place racer is usually off the run course before I start my bike.  I must have been feeling good because I spoke to each of the lead runners as they passed (e.g. I was not so breathless that I could not talk).  I tried to think of what a 60-year-old, overweight woman could say that might be might be rewarding or encouraging to these elite athletes.  I finally settled on “Looking fresh!”  Not sure my words made a difference to anyone, but I tried!

The distance between the top of the "valley climb" and the turn around was about a half mile of gentle climb.  I checked my watch several times and noted paces in the mid 12:00’s.  Heart rate was around 145.  Good.  I crossed paths with several people who were on their way back as I approached the turnaround.  I remember thinking how cool that was because last year I was so far behind that I couldn't see anyone for almost the entire course.  Only a couple of people passed me from behind.  It was great to be among runners for the entire race.

At the turn around I grabbed a cup of water and poured it into my apple juice bottle.  That’s right – apple juice bottle.  I forgot to bring my hand-held water bottle.  Luckily, I had a small apple juice with me that was just the right size for holding so it became my water bottle for the run.

After the turn around, I started crossing paths with runners who were behind me.  That was also cool.  I knew they were probably faster than me and were likely to catch me.  I calculated that if I were still passing people running toward me at the 2 mile marker, they would be unlikely to catch me even if they were great runners because I would be one mile ahead of them. 

The run back to the valley was a slight downhill.  My coach had told me to wait to kick it until after the valley, but I suspected I was behind the average pace I wanted to run (sub 12:30).  I was feeling good and only had 1.5 miles to go, so I decided to speed up on that half-mile downhill.  I focused on elbows back, lean, and no heal while maintaining my 96-ish cadence.  My watch checks showed paces in the mid 11:00’s with a HR in the high 140’s / low 150’s.  So far, so good. 

I passed a runner coming toward me right before the mile 2 marker.  Hooray!  I might not be last!

When I reached the downhill into the valley (at mile 2.0), I tried to relax on the decent and mentally prepare for the climb.  As I started the climb, I saw a young woman that I met prior to the race.  She had approached me while we were waiting for the swim.  She said, “You inspired me to do this race!” and gave me a BIG hug.  I guess she was at the race last year and when she saw me finish, she figured she could do a triathlon too.  I was so touched and am even choking up a bit now as I write this.  She said she was crazy nervous. 

It felt great to be able to talk her down.  I told her that in addition to triathlons being great because training for them keeps you physically fit, they are also tests of courage.  I explained that when she crossed that finish line she would feel a tremendous sense of accomplishment not only because she met a physical challenge but also because she had the courage to meet her fears head on.  I explained that in this first triathlon, the focus was on learning what it was like to go the distance.  Later, if she wanted, she could focus on racing.  Today was only about learning what it was like to go the distance.  I tried to think about what my coach says when I am freaking out.  “I have no doubt that you will finish,” I told her.  

When I saw her approaching me on the run, she was walking at the top of the valley, then she started to run down the hill.  When she saw me, I pointed at her and yelled, “You are going to make it!”  I got a huge smile in return.  Very cool.  I think the energy she gave me was with me through the climb.

That climb was grueling.  The night before when driving the course (and having my own little freak out moment) I had texted my coach to ask him how to handle the push at the end given a 10% climb at mile 2.5.  He said to get to the top, relax for a little bit, and then push.  When I read that, I thought, what does that look like?  Does “relax” mean wait until your heart rate comes down?  How long is a “little bit?”  I texted him back, “I’m just catching my breath and relaxing for 30 seconds or so.  I am not looking for a specific HR.  Right?”  He told me, “You will know what to do.  Just listen to your body.”  I told him ok, but I was secretly wondering what I would do if my body said, “Lay down on the grass and take a nap!”  I had no confidence that I could interpret what my body was trying to tell me.  But, I’ve learned that I should always listen to my coach.  If he said that my body would tell me what to do, then I would need to start listening to my body and learning how to understand its messages.

Per my coach’s instructions I took little steps on the climb.  I was not conscious of slowing down my cadence, but I think it dropped to 90.  My pace dropped to around 13:30.  I was surprised that before I knew it, I was at the top of the 10% grade and starting the 2% grade that would last for another quarter mile.  I started listening to my body and it said, “I’m feeling pretty good.  No need to relax.”  So I focused on form and sped up to a steady pace in the 11:00’s.

To my surprise, I passed more people who were running toward me.  Woohoo!  I would not be last!  One tired man asked me as he passed, “How far to the turnaround?”  Of course, I was not going to tell him the turnaround was a mile away and that he had 2.5 miles left to go.  I just said, "Down the hill; up the hill; a little bit to the turnaround.  You can do it."



When I was about 400 yards from the finish line, I let it rip.  Head high, chest up, arms back, flat foot, high cadence.  As soon as I started, I thought "Oh no!  I'm sprinting too soon.  I am not going to be able to maintain this effort to the finish line."  But once again, the positive and energizing people of Lake Santee carried me on.  They were cheering for me by name.  Go Sue!  My husband was cheering.  I crossed the finish line.  The race director’s daughter put a medal over my head. 

Immediately, a runner came up to me.  He said, “Did you do this last year?”  I responded, “Yes, I came in dead last.”  He said, "That's what I thought."  Then, he told me how impressed he was with my strength today and offered me congratulations.  Wow.  People can be so kind.

I was pleased with my husband’s photo of me at the finish.  My head is up, I seem to be leaning forward and it looks like my heal is not going to hit first.  There is hope that I may become a runner (maybe).




AWARDS CEREMONY
The first thing I always do after a race is text my coach.  I’m just so excited by what we have done as a team (his plan / my execution), that I can’t wait to tell him how we did.  I think he was pleased.  Since this was a B race, I don’t think either of us expected personal records.  But I think both of us were pleased that I wasn’t too tired to compete and ended up with a fairly solid race.

Brian and I went to wait for the awards ceremony.  I drank a chocolate milk and ate half an apple.  A gentleman came up to tell me that I had inspired him to enter the race.  He was a volunteer last year, and he said that watching me race made him realize that triathlons weren’t about racing, they were about enduring.  He told me, “You are the most courageous person that I have ever met.”   That blew me away.  We chatted for quite a while and said, "See you next year!" as we parted.  Nice guy.  

Brian and I wandered back to the finish line to watch the final runner arrive.  He was an 82-year-old man with a pacemaker.  Talk about inspiring!  Part of succeeding is having a vision of what is possible.  As I looked at him, I could see myself doing triathlons at age 82.  Thank you, thank you, thank you for giving me a new vision of what is possible!

I was nervous at the awards ceremony.  If I placed first at this event, I would qualify for USAT Nationals in 2015.  I looked around to see if there were any other “old women” in the group and saw one or two that looked young, but could possibly have been in my age group.  When they got to my age group, I was ecstatic when I heard my name.  I pumped my fists in the air and yelled “Woohoo!”  Everyone laughed and clapped.  What amazes me about this is that I am actually pretty shy.  There’s just something about Lake Santee and triathlon . . .

I ran into the girl with whom I had spoken before the race.  She immediately gave me another HUGE hug.  She was so happy and so proud.  I was soooo happy for her.  She conquered the distance AND her fears.  What a wonderful day.

I checked all the race results and learned that I was 28 out of 43 people.  Not bad for someone who came in dead last the year before.  I was 16 in swim, 19 in bike and 37 in run.  I took almost 20 minutes off last year’s time.  Solid.
  
As we were packing the car, a man pulled up and rolled down his window.  He asked how I had lost so much weight.  Like me, he had lost a LOT of weight.  He said he had an ah-ha moment when he understood that heavy people can exercise and do sports too.  He said that he was inspired by me to do the triathlon next year.  Cool.  His story really touched me.  He talked about the emotional side of losing so much weight – how you wake up one morning and realize you are no longer you.  Before I knew it I was getting misty-eyed.  He knew my journey.  He had been there.  He understood.  I was not the only one whose weight loss was an emotional as well as physical journey.  As we said good-bye, I said something about competing with him next year and he affirmed that he would be there.  Another journey begins!    

I also spoke with one of the YMCA Board of Directors.  He told me the race director read my blog about last year’s race to the YMCA Board earlier that week and that there were many wet eyes in the group as they listened.  He said that he explained to the board, “That’s why we sponsor the triathlon.  It makes a difference in people’s lives.”  

COMMUNITY IMPACT 

I'm learning that while a triathlon greatly benefits those who compete (and sometimes changes lives), its actual reach is much greater than just the athletes.  

While in Greensburg for this race, my family ate lunch in the public restaurant at Lake Santee following the race.  We also ate dinner in Greensburg the night before the race and stayed at Hampton Inn.

Hampton Inn was so nice, that I decided to bring seven events sponsored by our non-profit to the Hampton Inn in 2014 and 2015.  We had been looking for a venue in the southeastern part of the state so I was really pleased to find such a nice location.  I will make sure they know that the business resulted from the Lake Santee Triathlon.  


And best of all, the YMCA Board member that I met is also the president of the Greensburg City Council.  We talked about our non-profit's work with the Decatur County College Success Coalition (as an intermediary for the Indiana Commission for Higher Education).  The coalition in Decatur County currently has thirty member organizations including the City of Greensburg.  And because of this group's work, the State of Indiana has proclaimed that Decatur County is an "Indiana College Success County."  That's a BIG plus when trying to secure new business and industry - and high skill / high wage jobs.  I'll follow up with him to talk about how to get involved with the coalition in Decatur County and how the coalition can be used to 1) attract business / industry with high skill / high wage jobs, and 2) enable the county's students to qualify for the state's Twenty-first Century Scholars Scholarship.

Lots of connections resulting from the Lake Santee Triathlon!


WHAT'S NEXT?

So, I’m now looking forward to what comes next.  My coach says, “Now we don’t have to worry about qualifying for Nationals.  We can just prepare to dominate.”  Ha.