Prospect Park Duathlon

Wow, what a day!

Today was a massive success, as far as I'm concerned. I walked away (or rather, rode) from that race feeling pretty great about myself, and when I got home and uploaded my new Garmin data (thank you!!) I was even more thrilled.

I made a plan, I made some goals and I felt excellent knowing that I had intentionally completed the race. I am truly grateful for the wisdom given me about planning. It eased so much tension and allowed me to race with purpose.

I fed myself well in the morning, had all of the things that I needed for the race and for the day in general (i.e., I dressed with extra layers for the weather and brought along additional warm items for the ride home) and I had a good plan. When I got to the park, I hopped on my bike (faster than walking) and rode at a gentle pace around the course to the transition area. This was a very good thing. Because of this, I felt confident about the bike course from the very first loop.

I was early enough to get all of my gear in order and take care of all of my needs without rushing or worry. I fed myself again half an hour before the race start time and took my asthma meds about fifteen minutes before.

The first run was right where I wanted it. I have been doing a lot of distance work at 10:30/11:00 lately and the strides and interval work has been difficult due to lung sensitivity. I set a personal goal (though not in writing, as I tend to get too emotionally attached to hard data, and this was my first rodeo) of 8:30-9:15 for the first 5K. I wanted to start out conservatively, but not slowly. I wanted to run well and run hard, but not run out of gas. I came in at 8:59.

When the race began (a whole herd of people, no discerning M/F or age group, whatnot) we all started off and I was in a pretty good position. Not at the front, but near enough to give a good start. What amazed me was that, though I was very consciously NOT racing the other people but rather running by myself, I was keeping up. AND I was passing people. AND I felt good, not easy, but good. Awesomeness.

By the end of the run, I was feeling confident about my timing and position. This feeling was based solely on how I physically felt and what was going on around me. Though I did have my Forerunner on and was utilizing the (most excellent!) multisport function with transitions, I was trying not to look at it. I really didn't want to focus all of my attention on times and speeds because I freak out too easily and didn't want to see a number that made me get out of my comfort zone by going faster than I was able.

The bike, however, was definitely monitored. I have a CatEye on my ride and made sure to check in on it periodically; ride harder when I knew I was lazing, ride faster when the energy was there, coast on good hills and use that speed to my advantage. I am VERY proud of this ride. I kept an average pace of 16mph and my nutrition and hydration were on point. After the first transition, I took it easy to let my legs warm up to the idea of biking. The first thing you hit out of the gate is the big hill, so after that "warmup" I was pretty set for the ride. I went through the first two laps with gusto and took the third lap a little harder, putting everything on the table for the last lap. Maximum speed, you ask? Fourth lap: 29.0mph. I was flyin'. I know now, based on my experience, that I have gotten so much stronger on the bike and was able to truly tap that resource, which is really great because it was quite windy. More windy, even, than my last long CP ride.

Finally, I made it to the last leg of the race, a very familiar final 5K. I knew well enough to start the run gently. However, I was not quite prepared for how hard it would actually be to physically run. But I did. I ran. I didn't walk. Not even once. Not even up the hills. I let the first portion of the final run be all about the legs. I focused on what my legs felt like, on where they were landing, on how the muscles were reacting and how I could help them stretch by using the first hill and helping myself move along with my arm swinging. I didn't focus on speed, though I passed a few people, two of whom were walking.

You'll notice on my data that I achieved something grand. I ran the last leg of my race with negative splits. I am so proud of this. I focused on getting into an even gait in the first mile, still at a decent average of 10:11. I focused on getting back my speed in the second mile, allowing myself to sit within the 10:00-9:15 allowance I had mentally prepared (actual avg 9:34). At the bottom of the second mile, into the third mile, I checked my watch. My written goal was to finish in 1:55:00 or less. It was 1:44:00. I knew I could kill the rest of that mile in time and I wanted to get it done. I picked up my pace slightly and continued to up my tempo incrementally as I neared the finish. I made sure to concentrate on good form and think about bringing it home strong. My final mile is my second fastest of the race: 8:41. I came across the line with everything. I felt strong, I felt accomplished, I felt proud. As I ran across the mats the clock read 1:52.

Now... I wasn't sure what the seconds were. BUT I know that the woman who won third place for my age group was at 1:52:19. That made me feel pretty awesome hearing that, it meant I wasn't far behind...

... and without further ado:
Women 25-29
Place: 4 !!!!!
Classic Place: 81
Overall Place: 132
Bib: 68
Race: C
Name: Emily Speer
Age: 27
Location: NEW YORK NY
Run 1: 28:30
Bike: 50:42
Run 2: 29:25
TOTAL TIME 1:52:46

Add'l info:

Rank Run1   Pace  Tran1  Rank Bike  Rate Tran2 Rank Run2   Pace  Final  
89   28:30  9:12  2:28   78   50:42 16.6 1:44  78   29:25  9:30  1:52:46 

Div/Tot  Div     Gen/Tot  G
5/8    F25-29   15/26   F


 

A very important thank you for inspiration and sharing of wisdom, time and training technique goes to a very dear one, without whom I would still be unaware of my abilities. You make my light shine brighter daily.