Sunday, October 3, 2010
2010 Vineman Race Report (Ironman)
Vineman 70.3
Sonoma County
07/18/10
Race Morning
4:10 a.m. Wake Up Call from the Hotel
Breakfast
5:45 a.m. 12oz Shake (1 Banana, Almond Milk, Sustain Energy Powder and Ice) and 1 Energy Gel which was drunk in the car.
The Road to the Russian River Starting Line
Cheryl (Sister) and I headed on the road to the start of the race the Russian River. At 5:30 a.m. it is dark in the mountains and no street lights to help you with signage. We of course, got turned around for 10 minutes in the hills trying to get on the right track to the river. It was a good thing she had me drive because my stress level was very high trying to make it on time and my decision making had to be quick with finding the way to the river. There was a Mini Cooper that had a bike on the top so the decision was made to just follow that car. All I can say was that I hoped he was heading to the Russian River because we were so turned around that I don’t believe we would have found our way out of the hills.
We arrived to the Russian River a completely different way than the route we remembered but my time was just ticking away. I was dropped off as close as possible to the river and had to run with my bike and gear to the transition area. I had 15min before my wave started and as I was moving, I was thinking that this will have to suffice as my warm up; no pre swim, no stretches, no light jog, just get to the starting line. I also hoped that the start time was delayed, every race I have been in never started on time so I was hoping for some luck.
I got to transition and my age bracket racks were set up all the way on the other end. Once I got to it there was no space for “Kay” or my gear but, of course there was one area that a racer had taken up two spaces. This is the 1st time I actually moved another person’s items to make some space for myself. I did it nice and neat though, trying to keep her stuff like she left it…but condensed. More time was lost though and I still had to get my wetsuit on. Then I heard the gun go off and my thought was the Pro’s have just set out, I need to get to the Starting Line. I had 8 minutes left. I ran through groups of racers with their bikes and gear, ran through the port-a-potty lines. The announcer said “30 seconds to go…” and so much noise I could not hear him say what age group but I just kept heading towards the Start Line saying, “Excuse me, excuse me, excuse me…” A man said to me, “Isn’t that your age group heading out?” He saw my light blue cap in my chest. As I was answering him the gun went off…I made it to the Start line and asked the announcer, “Is that my group?” He said, “Yes, get your breathing under control, before entering the water! Wait a minute, let me zip you up, OK, you can go now.” I dived into the water and said to myself, “I made it!” I started with my swim wave, and wow the water is warm…I actually passed one lady in the water, she wasn’t swimming and it looked like she was dog paddling and my thought went back to my stroke and keeping a nice easy pace to finish this swim.
Swim 1.2 Miles
6:38 a.m. Wave time Behind the Professional’s
The 1.2 mile swim was OK, you could actually stand up in the river with no problems. The Russian River is only 4ft-6ft deep. I never wanted to stand up and look bad, so that was in my head. Cheryl asked me if I stood. I don’t think I did, but if I did, it was only for a minute to see the buoys. Allot of the men walked several feet before the buoy and around it, because your stroke or should I say your hand and arm could not even get a real stroke in or it would hit the bottom of the lake. I got a great pedicure. :o) Best River I have ever swam in. I received a tip from a fellow athlete at TriFit Club where I do my swim training at. She said “stay near the river bed going up stream to avoid the down stream current and swim straight up the middle returning, the current will help you out allot”. That tip was a beautiful one because I was not exhausted when I turned at the buoy and coming down stream I felt the water pushing me forward so less energy was used on the return. I had a big smile on my face when I felt that current. I did get off track a couple of times but that is part of the race. I was not hungry and felt really good on the swim and was not totally exhausted exiting the water. My swim time matched my training swim time. I was very pleased with my swim because this is my biggest challenge of the race and it didn’t feel like it took me an hour to swim it.
Transition to Bike
Returning to Kay there was only one other bike left on the rack. I proceeded to eat 1 Energy Gel, and put my gear on. This transition you had to bag your gear up and leave it behind for the volunteers to take it to the Finish Line. If I arrived on time to transition, I would not have had so much gear to leave behind and a decision was made to pass all my gear to Cheryl so of course this cost time. Getting on my bike I heard “You got it 113, looking good!” I of course heard Cheryl say “GO NINA!”
Bike 56 Miles
Sonoma Valley is full of rolling hills, sharp turns and some straight-a-ways. I passed 8 flat tires, 3 broken down bikes, 2 dead skunks, and one dead snake. Sorry to say I didn’t pass anyone long enough to say I actually passed them on the bike. Wait a minute… I did pass one man on a Tri Bike near the end of the bike race. :o) When you pass a fellow racer you have 20 seconds to complete the pass and the person that was just passed must drop back to give a 6ft cushion between you and them. If a race official saw that you did not complete a pass correctly you would be assessed a time penalty. The officials were all over the route on motorcycles and you didn’t know they were there until they made a move to pass you on the route. Now I realize my bike time is the same time I did on PCH doing 56 miles in 4hrs for training. I thought the time would change during the race for the better but I guess not. I guess your training time is like pre-race time for each event. Plus you must stop at the Port-A Pots to relieve yourself. :o)
Transition to Run
Coming into transition, I heard “look at her she still has a smile on her face, you go 113”. Then I heard “You can do it 113, you are almost there!” Another voice said, “I Love the Pig Tails!”, “Look she is still smiling after all those miles; you are almost there #113”. This is the 1st race I have done without GO NINA on my racing uniform and I have found people give support the best way they can when they choose someone to cheer on. It felt GREAT! I also heard Cheryl “GO NINA!” that was very special. :o)
Made it to my run shoes, sat on the green grass and put my socks, shoes and hat on. I headed out eating 1 Energy Gel and felt good. I also chose to carry a water bottle with me for this run even though the 1st thought was no water bottle but the final decision better safe having water when I need it instead of getting it from the volunteers every 2.5 miles. I forgot carrying a full 24oz bottle of water is a load when you are tired.
Run 13.1 Miles
The only thing that concerned me was my left knee because it had swollen on Saturday before the race & of course Race Day (Sunday). I did a pre-run on the race route on Friday and lost my footing but did not realize the damage until Saturday morning when it swelled up like a big balloon. Cheryl wanted to take a picture of it and was mad at me for wounding myself before the race. We were both trying to figure out when and how did it happened because she does a great job trying to protect my athlete body from harm before the race. The only thing I could think of was that missed footing on Friday’s run. Of course from Saturday until Race Day it was iced and I stayed off of the legs as much as possible. On the bike I made sure I stayed in an easy gear to save the knee for the run.
My uniform for this race was a secret weapon a Long Sleeve White Tri-Shirt that was 75% UPF. It shielded me from the beaming sun, and cooled me when a breeze came through using my own perspiration. My fellow racers were burning up hot, and cooking in the sun. Every water mist or water hose that was out by the road from home owners supplying water relief was taken by my fellow athletes. I did not need it, and glad too because that causes your socks and shoes to get wet and blisters to occur.
I felt good on the run until mile 8, but I kept the legs going. I met allot of people on the run that just wanted to Finish and get their Finisher T-Shirt. A Finisher’s T-Shirt? I’d never heard of such a thing but I’m in, and I want mine too! I had a man say to me, “You are doing it sista, I was behind you on the bike and you are looking good!” I felt like saying you go brotha but it just didn’t feel right. :o) I saw one other American Black Woman on the run course on my way in and I said to her, “I thought I was the only one out here today?” Her reply, “Well you’re not!” She still had at least 7 miles to go. On Mile 7, I passed the lady wearing the Ironman Shorts. I remembered her from the bike when she passed me, and I wanted to stay in front of her on the run, I don’t want to see those shorts again. :o) Mile 11, I was out of supplies and hungry but guess who I saw? Volunteers! Young High School Teenagers or Young Adults or just some great Youths. Now get this, I did not lose focus until mile 11, which is pretty good for me. 1st thing I heard, "Do you want Coke, Water but we have no cups." I said, "Do you have Chocolate Chip Cookies?" The response was, "We have Chocolate Chip Cookies, Pretzels, Fig Newton’s, M & M's, we have it all!" I headed for the Cookies and they tasted divine. As I ate the cookies I saw all the runners I passed run by then I thought about that Cola. I was, of course, talking and laughing with the volunteers about the race. They were some great kids gave me a lot of laughs. Then I saw the lady wearing the Iron Girl Shorts pass by and I said to the Young Adults, "I got to go, I can't let her get to far ahead." They said, "She didn't stop for cookies and coke, you will catch her in no time."
Finish
Coming into the last mile, I hear, “You are almost there #113!” “Keep those legs going 113!”; “Half mile to go 113!”; “You can do it 113!” I wish the Young Adults were right because I never caught the lady in the Ironman Shorts...that darn throbbing knee kept my run to a very slow jog. I did pass 6 people on the run and one guy coming into the finish line said, "You were playing possum!" He heard me tell the spectators, “Let’s see if I can pass those 2 men ahead of me.” He then proceeded to start running faster and then I said, “You heard me!” :o) I always try to give everything I got at the end to make a good show for the spectators. My stride was stretched out and I gave it all I got to the finish when I heard him say “you were playing possum”. I was running for too long and didn't time it right or I would have had enough fuel to get me to the finish line without stopping and loosing focus.
The Sonoma Valley is just BEAUTIFUL!!! What a GREAT RACE!!!!
Vineman Race started on time (my 1st), the volunteers were just awesome and I loved every one of them even though I did not need any food supplies until mile 11. The Spectators were GREAT! My fellow athletes on that long run journey to the finish line, the positivity in everyone to just finish that darn race they got themselves into. :o) You just got to love the SPIRIT of The RACE!
Finisher 9hrs 3min 59sec
2010 Bonelli Olympic Race Report
Bonelli, San Dimas Olympic Distance Race Report
Race Date: 06/13/10
Wake Up: 4:50AM
Race Breakfast Meal: Jay Robb Smoothie with Yammit
7:15a Arrived at
Race packet pick up was set up for the morning of the race. This is really stressful, because you have to wait in line to get your bag with your bib number, racing chip, and bike number. This is where the race really starts. I was in line for the pre-registered racers and the line was very long. The announcer told everyone they could go to any computer to get packets; No need to wait in the long line. This was my first mistake. I got out of the long line to get in a short line which was intended for new registrants. Even though the announcer was technically correct, I ended up receiving a bib number that was not cosmically mine. Normally when you have pre-registered (as I did) a bib number is assigned to you based on when you actually registered with your name on it and age. The bib number I was assigned to was #37 and it just didn’t feel like it belonged to me. The race must go on.
Transition
The transition was chaos. There were no labels on the bike racks either by age group or by gender. The bike racks were full of racers stuff and bikes. Some competitors took up 2-3 spaces with gear. “Unbelievable!” was my thought. Gear everywhere spread out like they owned the whole rack. Of course there are some bold contenders who move people stuff over and if not done carefully that racers equipment might not be easily found on their entry to transition. They had no staff at the entrances to transition so anyone could have walked off with a bike or gear at any time. This was another stressful moment. I waited until staff appeared at the entrances before I left my “Kay” to defend herself from fellow racers.
The Swim (.93 Miles)
I had a chance to warm up in the lake. I did a quick check-in with my body. My swim stroke was good, no shoulder issue, I had no body issues at all. Everything checked in just fine from my head to my toes. I was a happy camper. I listened to the other ladies talk about the swim route and how they needed more buoys in the lake. I watched while one lady pointed out the course to another lady, saying that coming in will be hard because there weren’t enough buoys. I thought, “I’ll just follow the pack, as usual, no worries”.
The ladies were the last wave to go out for the race. The Gun was fired; I took off into the green murky lake which was a lot different from
I believe before I got to the 2nd Buoy I took a rest break, although I can’t be too sure because the buoys were spread out pretty far. While I was taking my break, a cute life guard asked if everything was alright. I signaled that I was OK and stated, “Just taking a rest.” I continued my swim, and I tell you, it felt like I was swimming for days! I did my strokes and I sighted and was very pleased that my stroke felt natural on both arms. I kept a decent rhythm but I was tired. I finally got to the buoy to turn, “another rest spot” was my thought, and a young lady life guard was very nice she said “You are doing just fine! Keep it up!” I thought, “She’s nice” and my next thought, “Why did I register for Vineman? This swim is a killer. What was I thinking, I’m crazy. Oh! Ironman Championship Kona is why I’m doing these crazy races.” So, I continued to swim and focus on doing it right and to breathe. I arrived at the next buoy turn, and I’m exhausted, I feel a little hungry but not worried. The same lady life guard said, “You are on the home stretch!” I say “Where?! I can’t see home! I’m taking another resting break!” I continued to swim and sight and came across a man wearing a yellow cap. We both were asking, “where’s the exit” to the same lady life guard. She yells to both of us “I think you just keep going straight and get closer to the shore. No more buoys.” The yellow-cap man was at my heals, of course he got kicked. I didn’t realize he was so close to me. The lady life guard screams out, “There is one more buoy to go around before your exit!” I stopped mid stroke, the yellow cap guy stopped too and we both said, “What do you mean?” She pointed to a white buoy and said, “Just swim around that to your exit, I will stay with you guys to guide you in”. My thought, “she is really nice,” she stayed with me for a long time, at least 4 buoys. I wish I had gotten her name. I did yell to her on the 4th and last buoy, “Now I see the home stretch!” I saw my friend Audrey with the Nina sign and I tried to get her attention but she didn’t see me, so I continued on in and got a little closer. Then she saw me and I heard her little squeaky voice “GO NINA! GO NINA!” I was thinking, “incognita is sounding great now,” my 2nd (more urgent) thought…I’m hungry.”
Bike Transition
It was easy to find Kay, all the other bikes were gone and then I realized I had no food. No Shot Bloks, no supplements and thought this may be tough but I can do it. I got my gear on and headed to the exit to start my ride.
The Bike (24.8 Miles)
My 1st loop was OK but then it hit me. I’m starving, my stomach was growling! If I had cash I might have stopped at a gas station for something to eat. My average speed was 12 mph and I had to do 24 miles on the bike (3 loops) around the park going up and down hills. My last loop I believe my speed was 6-10 mph, and I was just exhausted. I thought, “What do I have to eat at transition?” My mind was racing now because I had nothing left in me for the run. I finished my 24oz Heed drink on the bike, but I need some food fast. Then I remembered the registration packet bag had a free cliff bar in it, maybe 30 calories. I never eat them, because they always give you the flavors no one buys. But this was not a time for me to be picky.
While on my last loop I realized all the event support cops that stopped traffic were gone and signs were taken down. I told a couple of race crew that I wished I didn’t know how to count to 3. Maybe I would have come in on the 2nd lap. They laughed of course and said “You are almost finished.” All I could think was that I still had a run to do and I was starving.
Run Transition
I entered transition, racked Kay and attacked my gear bag for the one little
The Run (6.2 Miles)
As I ran out of transition, saw my family and friends I yelled “do you have food?” The reply was “Yes! Chocolate Chip Cookies!” That sounded really good at the moment. I ran out passed an overhead bridge and all my energy was gone. I had nothing left in me. I did a body check-in at this point: shoulder, legs, thighs, knee, ankle, feet. Everything came back fine then my stomach grumbled. I’m starving! Food! My need for food just hit me like a ton of bricks. Since my body was fine I started to run again at a slow pace but I could not keep the momentum up. I was told there was one lady behind me on the run and I didn’t want to be last. There was no racing staff out so I made a wrong turn down a hill. Some cyclist told me it was the wrong way and that I needed to go back up the hill to the right. I believe that cost me about 7 minutes. There were no water stations either. Every one was gone. I was glad I had water on me.
I passed a volunteer who radioed in my bib#. She told me that one lady was behind me and a man is in front of me. The next part of the run she said will be a great view. I told her that walking was on the agenda at the moment. I came across the man walking and I jogged pass him and greeted him. I never could keep the momentum of the jog so it was always a jog and walk. This part of the race was very nice. The pine trees and wildflowers were just beautiful and the smell was wonderful. It reminded me of
The Finish
I saw Scott running to his camera so that’s when I knew I was close to the finish line. I picked up my feet to make a good apperance. There was no sprint in me, just a lazy jog. Now I know what hitting the wall really means. My body had no physical issue, I was just starving and my stomach was growling on the whole run. It was coming to an end now; I jogged past Scott, continued on and saw the finish line. I gave it what little I had left, a very tired sprint. Brandon caught me as I crossed the finish line and it was over. Sylvia gave me a high-five. The family and friends were tired and worried about what happen to me out there. I guess this race will go in the record books for being the worst for not having all my gear. The main lesson I learned is that I will make a list for my next race so I wouldn’t forget anything. Forgetting my fuel on an Olympic Distance has cost me this race.
Nina
Finisher Time 04:47:37
2010 Spinerval Iron Girl Training Video
Iron Girl Spinervals Video Tapping with Coach Troy Jacobson was GREAT! (www.irongirl.com),(www.Spinervals.com), (www.coachtroy.com)
The tapping session started at 9:00a and ended around 1:30p.
The Interview
1st they did one on one interviews for us to tell about our self in 15sec and then a 45 sec story of how we became triathlete's and to inspire the women that watch the video. I don't remember what I said during the interview phase but it was quick and I truly hope they edit it out. I don’t believe what I said was all that great but it’s on tape now. They had to retake my shot 4 times and each time the story changed around. :o(
The Tapping
Before tapping the Coach told all the girls to show their personalities, and Judy the casting person said "Personality was not listed as a prerequisite" I had to chuckle at that, because Judy was one nice lady but also powerful and tough.
The original format was 10 women on trainers and 2 on spinners. The trainers didn't get delivered as planned. Coach Troy trainers were on an airplane being held hostage on the tarmac. They changed the layout of the 1st tapping. They had 2 spin cycles and one trainer. I was a signed to a spinner for my tapping session was bummed about that but didn't protest. Some of the other women did so they made some adjustments for them. I was in Group 4 where it was a quick intense workout changing gears but for only 10mins. Some of the women left after their tapping, they thought they were through with tapping but wasn't and since I was hanging around and Tina was also we got to be in another session which was the very intense level 5 for 10 min. This time they said I can be on my bike which I jumped up for joy and screamed out YEAH! The production lady said “I knew that would make you happy”. I think she over heard me talking about Kay not being immortalized in the video because I was on a spinner. :o) The crew was soo nice; we weren't getting paid so they weren't even upset that the women left. There were another 12 women waiting to be filmed for the next section of the video, they were covered with cyclist.
On my last session, since it was a very intense training session, Coach Troy asked me not to smile and to look mean and like I'm working really hard. I told him I would try but it would be very hard to do because I'm just soo stoked at this moment. I don't know if I accomplished that goal.
For the last tapping of the video they had to call a Coach in
Coach Troy also referred to us as Team Iron Girls, so I'm official and it's on tape. I’m an IRON GIRL!!!
I didn't get a goody bag, but I'm hoping it will come in the mail with the video.
My 5 minutes of fame.
Thank YOU!
I would like to thank my Trainer Lori Christensen of viXen training for going over Kay’s gearing system her cog’s and getting me prepared for this video and my race.
I would like to thank Allison at sporteve, for talking to Luna and informing them the reason the Jersey was needed in a short period of time and getting them to send it ASAP.
I would like to thank Luna Corp. for sending the Luna Jersey ASAP for the filming of the video. www.lunasportswear.com
2010 Iron Girl Race Report
Iron Girl Race Report
Lake Las Vegas
May 15, 2010
The Morning
4:30a Wake Up
Breakfast: 12oz Shake (2 scoops of Whey Protein, Almond Milk, 1 scoop flaxseed and 1 banana) I drank and also had an 8oz bottle of water.
Stretched + Planked
The Swim (800 meters)
I could not warm up in the lake due to the cut off time they had in place to exit the water. Several women got in the pool in their wetsuits to warm up but I didn’t. They used a time travel start every 3-5 seconds 3 women were allowed to enter the water to start their race (long line to wait.) I believe I passed the 1st buoy when my left arm/shoulder started hurting. I was tired by the time I reached the bridge. I continued on my swim with some stops along the way. It did take some adjusting to the green water because it smelled like urine. I never lost my sighting, the buoys were huge enough to see and of course there were no waves. I missed the waves helping me back to land it seemed like the swim was forever and I never lost my train of thought during the whole race. I was told after the race that the lake was full of duck poop and that’s what I smelled. The women in this race were so nice, during the swim if they kicked you, slapped you, nudged you, they would say I'm so sorry, excuse me, unbelievable! It was a very polite swim.
Transition to Bike
I placed Zoot Flip Flops by the lake to put on once I exited the lake because I picked up some blisters 2 days prior to the race running the route. The flip-flops helped on the long distance run to transition from the lake. I have to say this was the longest transition run I have ever done in a race and it was uphill.
The Bike (18miles)
My blister protection was destroyed during the swim, I had to peel the remaining protection tape/padding off that covered the blisters so it wouldn't cause any problems on the bike or the run. I had no problems with mounting and getting out of transition on the bike. The route was mainly up several hills and some flat areas and what must go up must come down. All the women on the way up passed me and of course on the way down I got ahead of them until the next hill. During the 2 flats I made my move and really overtook the ladies. There was a deaf lady (this was on her back) she passed me and said "You can do It!” Well, 3 miles later I got by her and gave her thumbs up in front of her bike she had such an honest response/ reaction "I PASSED YOU MILES AGO!" I couldn't help but to laugh and thought about all the women I had just passed on the bike what their thoughts were.
I made my move on the last lady in my sight while on the flats before the next major hill; she passed me going up because I couldn’t hold that lead going up the hill. There were 3 women that upon passing me or me passing them I would say “leap frog” and they would laugh every time. The deaf lady never caught me again, I hate to call her that but I didn't get her name and that was on her jersey. I finished all my Heed 24oz on the bike (1st time in a race.) When the women racers passed you on the bike it was thank you, you can do it. No one hogged the passing lane.
Transition to the Run
Coming into transition was slippery and I almost fell on my dismount but I didn't and made it to put my running gear. My family and friends informed me after the race that a lot of women fell off their bikes coming into transition, some landed in bushes, slid on the ground, couldn't clip out, you name it they saw it. Good thing I had good balance.
Run (3 miles)
HOT!, I had the wrong running shoes for this race was my thought. The temp was…
Hi 86°F Lo 61°F
2 Miles in the desert is new for me and pointy rocks, gravel, hot sandy hills/mountains. This did not help with my blisters, I should have taken some time and put socks on to help me out. This is the first time I had to walk during the run part of a race. I'm amazed that even though I walked up the hills/mountains I still kept my marathon race pace. SHOCKER! The water station was about a mile and ½ into the race and I drank the water going up and coming back down the mountain and poured it on my head. My lips were dry, my face was dry, I was just dry all over, and HOT! I was thinking that maybe I should have had my water belt. I say this because I was thirsty when I started the run and through out the whole run my mouth was just parched and dry...water...water...water...I need water was my thought. All the lady athletes agreed they should have had 2 water stations.
The Finish
Spectators love my finish, I got so many high five's and congrats on my run finish that you would have thought I came in 1st place. I did my famous all stretched out run flow. Cheryl couldn't catch me on the camera to get the finish pose. I have to figure out one day how far my sprint takes me before I burn out. I started far again and gave it my all to the end and was wiped out at the finish line, I had no more to give at that point. I was thinking that unlike the marathon or any of the other races I had energy afterward; the heat and altitude might have played a part in my body reaction differently.
Elevation range: 1,200 feet (371 m) to 5,639 feet (1,718 m)
I'm officially an IRON GIRL!
I even had a 5 & 0 in my bib #, what a great BIB # to become an Iron Girl (580).
Nina Mosby
Time: 2:26:33
Group 10 Picture
One quick stop in Beverly Hills before the finish line for another Group 10 picture.
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