Race Report by Athlete Ann D.
Lake Murray Sprint
5/12/18

Pre-Race:
I didn’t sleep exceptionally well.  Stayed overnight with some good friends who live less than 10 minutes away from the event site so that was a plus.  Got to set up an hour before the race started and was surprised how crowded it was.  Seemed like a LOT more participants this year than before.  Had to park in a less than legal spot on the grass.  Had a hard time using hand pump to fill my bike tires.  Chip pick up and marking was well organized.  I made it to my rack in transition (which was close to the bike in/out area) and set up.  I felt good.  Excited but not nervous.  The water temp was announced as 75 degrees and wetsuit legal.  My decision was to go with the wetsuit.  I would say that about 80% of the participants had some form of wetsuit-most were sleeveless.  I brought my sleeveless as well.

Warm Up:
I hopped into the water to get acclimated.  I had no problems.  Water was pretty calm (thank God!) The race had a deep water start about 100 yards from the dock.  I swam out to there and back, practicing sighting every 6 strokes.  The sun was strong, so I knew it would be a challenge sighting the buoys after the first turn.  This race did have green sighting buoys between the yellow turn buoys.  This was very helpful.  After the second turn, it was a straight shot to the dock.  The only thing marking it was an orange buoy. (I really wish they use large flags which are easier to see…)

Swim:
After the prayer and National Anthem, the song “Lose Yourself” started blasting over the PA system.  I was stoked!  I love that song.  I’ve kept that on my running playlist for years.  “Lose yourself in the music, in the moment…”  “You’ve got one shot, one opportunity to prove yourself…” It speaks of digging down deep and finding that strength to succeed.  After I heard that I knew that this was my moment to DO IT.

I was in the 3rd wave, which started precisely at 8:06 AM.  In a rare move, I positioned myself near the front.  When the gun went off, there was chaos.  I stuck to my plan.  “1-2-3-4-5-6 sight”  I kept repeating this even as I was kicked, bumped, etc.  Before I knew it, I was at the first green sighting buoy. I heard the last wave horn going off.  Excellent! I was that far already in the race!  I turned by the first yellow buoy.  Things then got difficult because of the sun.  I could only spot the green buoy every other sighting or so.  I was still in a pack of other ladies, so I knew I was (hopefully!) going in the right direction.  I know it’s really mean, but when I saw myself pass a pink cap (the men in wave 2 wore pink) I was secretly happy.  I didn’t let a crowd of people around me upset me because as long as I saw others I knew I was “in the pack” and not lagging behind.  The only time I stopped to “tarzan swim” was when I really needed to figure out where I was because of the sun.  I found the buoys and motored on.  When I rounded the second yellow buoy, I knew it was a straight shot to the shore.  Just like last year, it was hard to sight, but I stayed the course.  “1-2-3-4-5-6 sight.”  When I saw that there was no one around me, I realized that I had drifted to the right.   I had taken the turn fairly wide.  I had to started shifting to the left to get to the dock.  I’m pretty sure that was where I added on 50 yards or so to my swim.  As I got closer to the shore, I kicked it up a notch.  Brian was waiting for me and shouted that I was under 20 minutes.  I was elated.  My unspoken goal was 20 minutes.  I bettered that goal.  I shaved 7 minutes off of last year AND I wasn’t dead last.

T1:
I’m no speedster in transition.  I was able to peel off and out of the wetsuit relatively quickly (for me) and after a quick drink of water I headed out.  It was starting to warm up.

Bike:
The race actually starts on an island.  About a mile in, there is a causeway that you cross.  It is deceptively flat, meaning it looks flat but there is actually an incline.  And headwinds.  Not sure how I could have forgotten this.  I then realized I didn’t have any strategy for the bike.  I was trucking along at 10mph, and everyone I beat out of the water was starting to pass me.  Every time I heard their Tri bikes come up behind me and pass me, I got angry.  <Note to self:  Work with Coach Jay about cycling! > I had to rope myself back in the moment.  I had a tough time for the first half of the bike.  Lots of gradual inclines.  I just wasn’t getting the speeds I wanted.  My legs were tired.  I had water with me and drank every so often.  Probably not enough but I was fearful of losing control of the bike.  The roads were in bad condition.  Lots of potholes.  And then there was traffic.  Some crazy drivers with trucks pulling boats.  Some of them weren’t leaving enough clearance as they passed us cyclists.  I watch one car slowly follow some cyclists head of me for about a mile before they finally passed.  The one that scared me the most was the truck that was pulling a pontoon boat.  As it whizzed by me, the cover on the pontoon had an unsecured rope that was whipping around in the back and nearly hit me!  I was playing a passing game with a girl on a mountain bike, but she was the only person to this time that I passed.  At about mile 10 I saw our friends cheering me on and I perked up.  After that, it was another steady incline to the turn back onto the island. I caught up to these 2 little boys that were being marked just before me at pre-race.  Mean thing #2 about me.  I was going to pass those little snots! It wasn’t too hard.  The worst incline of the race is at mile 14 back on the island.  This was where I gave up last year and walked my bike.  I wasn’t going to do that this year.  I hunkered down and climbed that hill, passing those 2 boys like a champ!  I looked at my time.  Unspoken goal #2 was to do the ride in 1 hour.  I wasn’t going to make that goal.  I started off too slow.  When I got to transition, I was at 1:05.  <Note to self:  Work with Coach Jay about cycling!>

T2:
As I got off my bike, my left hip was sore.  The time in the saddle, the effort on that last hill took its toll.  I moved as quickly as I could and started out.  It was now 80+ degrees out.  All the volunteers were cautioning people to HYDRATE.

Run:
I saw Brian.  He reminded me that if I could run my pace, I could finish in 2 hours.  I really wanted to do this and my mind was all in.  Unfortunately, my body wasn’t.  As I started running, my left hip was “pinching”  with every step.  Not cool.  I was only 1/4 mile into the 5K.  I stopped to shake it out and stretch.  I started up again.  Within a few steps, I felt this sharp, take your breath away pain in my left pelvic area.  The pain shot down my left leg and I couldn't move.  I stopped.  I needed to figure out what to do.  I was past the first-aid booth, so at first no one saw me.  I didn’t want a DNF, but I couldn’t move.  So I did was pretty much every female would do; I cried.  And I mean I UGLY cried.  Big, pitiful sobs of anger and frustration.  My greatest fear JUST materialized.  Two guys from behind came to me and asked if I was OK.  I’m sure I convinced them when I said “I’m fine.” between sobs.  I was determined to finish, tears and all.  I walked mostly and tried to run when I could.  I have NO doubt I made my situation that much worse for the attempt.  At one point I was basically dragging my left leg and hopping on my right.  The course was hillier than I remembered and there were many people walking, which only made me feel slightly better.  I kept looking at my watch, and then I’d cry.  I wasn’t going to make my 2:00 goal.  In the end, I beat last year’s time despite a 39 minute 5K (my worst 5K ever)
When I passed Brian and our friends in the Finisher’s shoot, he saw my face and knew something was wrong.  I limped across the finish, turned in my chip and headed to the car.  We stopped for ice before going back to our friends’ house and I never looked at my results until the next day. 

I know that I need to appreciate the gains that I made instead of dwelling on the negative.  But in the end, this damn race got me…again.  My friends promised they’d race with me next year if I attempt it again. Sigh.   I’m crazy enough to take them up on it.

Coach’s Notes….
Every race is an opportunity to learn. So we should always look at what went right and what we can improve on.

The Positives:
You had a great swim. You proved to yourself you can change your mindset and overcome. 2 weeks before this race you were considering not doing the race because of the 2 bad practice OWS you had. From that to a sub 20 swim is a HUGE accomplishment. Your transitions were good, not blazing fast but not slow either. Your bike was solid. Yes, we can make a lot of gains there, but you still had a good ride. You stayed focused on the moment and were able to bring your mind back when it wandered.

What can we improve on:
What can I say about your run? I'll start with I'm sorry. As your coach I have the responsibility to get you to Race Day healthy. I feel like I failed you. Your hip injury got quiet for a while and I lost focus on it. I'm proud of you for finishing the race. You are a fighter and you proved it by not giving up. We knew the hip injury might show up on race day and unfortunately it did. Going forward, your run mileage will be more closely monitored and a longer run taper will be implemented.

I view this race as a success. The swim was your biggest hurdle and you crushed it. Your mental game is getting so much better. And if it wasn't for the hip, you would have finished 3rd or 4th in your age group. Congrats. Now it’s time to get that hip healed up and get you ready for Age Group Nationals in Ohio!

Thank you for putting your trust in me. I appreciate it and you. Coach Jay

Asheville is a neat place to visit. Teresa and I have been here before to run Asheville Citizen Times Marathon in 2013. The City has a great vibe and there are lots of Vegan restaurants to eat at. I needed another race for the Setup Events NC Series, so I thought we could visit Asheville and I could get a race in.

My research on the race led me to believe that Biltmore Lake tends to stay cool and the race is usually wetsuit legal. While this point alone didn’t sway my decision to choose this race, I did find a wetsuit legal race in June to be interesting. The lake ended up warm at 79.5 degrees and not wetsuit legal. I didn’t think the race would be flat, but it’s a Sprint distance so how hilly could it be? Well turns out it’s pretty damn hilly. Estimates are around 1500’ of elevation gain in the 17.5 mile bike. From parking your car all the way to the awards ceremony, this race was well executed from start to finish. This was the 10th anniversary of this race and you can tell they have perfected the race. There was a slight change in the run course that was handled perfectly through updating the website, announcements, and the pre-race meeting. This race will be on my “I’d do that again” list.

Swimming is not my specialty. This is no secret and it’s something I’ve been working hard at improving. But after this race performance it’s time to admit that I need a little outside help. Practicing OWS in the ocean is great for sighting practice, but I definitely got used to the extra buoyancy of the salt water. I felt like I was dragging an anchor in this fresh water lake. I was in the first of 3 mass start waves and had a clean start with very little bumping. Lake was clear and well marked with turn and sight buoys. My sighting skills are good but I just couldn’t seem to find a rhythm during the race.

I like to think of myself as above average when it comes to transitions. My rack position was not ideal and probably added a few seconds to both transitions, so a 7th place result on both is awesome.

The slow swim left me with a lot of time to make up in the bike and run, not the position to be in if you want to podium. I knew I had to push the bike if I had any chance of reaching my goal of a top 20 finish. “What goes up most come down” turned into my mantra for the bike leg. The bike course was never flat. I was either climbing in my lowest gear (39x27) or spinning out of gear (53x12) on the downhills. On at least 2 of the climbs I had to be out of the saddle in order to maintain momentum. I reached a new max speed PR of 45 mph on one of the longer downhills (which my wife was not impressed with, LOL). I didn’t count how many riders I passed, but I knew I was making up ground. I realized the hard work on the climbs paid off once I came into T2, because I immediately noticed the lack of bikes on the racks.

The run was on a trail that winds along the lake. The modified course created 2 out and backs, which were perfect for figuring out where the competition was. Heading out to the first turn around I tried to count how many athletes I met going the other way. Then once I made the turn around I got to see who was chasing me. My legs were dead and I was having trouble holding my pace. The thought of walking actually crossed my mind. I quickly reminded myself of my goals and dug a little deeper. Just hang on, don’t let anyone pass you, top twenty finish – all of these self talks helped keep me focused.

58th in Swim, 7th in T1, 15th in Bike, 7th in T2, 29th in Run, 17th overall male finisher,  18th Over-all, and 2nd in age group.

Certainly one of the hardest things about being an Athlete that also Coaches, is coaching yourself. I’ve spoken to many coaches over the years and many of them hire a coach when it comes to their own training. I’ve always self-coached and honestly, it’s what inspired me to start my own coaching business. So now it’s time for me to be the coach and analyze my own performance.

The Positives:
Great transitions, period.
Amazing bike leg considering you can’t train on hills. The bike intervals and strength training really paid off.
Good run considering how hard you pushed the bike. You even ran negative splits! The self-talk and positive attitude helped you stay focused.
What we need to work on:
The swim needs more work. We are going to work on getting you more relaxed during the swim.
Over-all: 
Great race. Congratulations! Now take a day off to enjoy Asheville, then head back home because you have to get prepared for Carolina Beach Double next weekend!