Race Recap: Duathlon World Championships

Part 1: The 10k

The Course: The run portion of the course consisted of a single loop that was repeated 4 times for the 10k and twice for the 5k. It was an out and back loop that went up hill on the way out and down on the way back climbing 136ft per lap for a total of 816ft for the 10k and 408 for the 5k.

The Training: My training program was designed by Fernando David at South Florida CrossFit Endurance .  I directed my energy towards my running technique (Pose Method), speed, and strength. I did this through a Crossfit Endurance (CFE) training program that included 4-5 CrossFit workouts, and to 4-5 CFE workouts per week. CFE workouts were either cycling or running and consisted of sprints, intervals, and "long" (I never cycled for more than 60 minutes and never ran for more than 30 minutes on the "long" days). South Florida lacks in the hill department so I relied on this combination of skill and strength training to prepare me for the elevation of the course. I can confidently say that I was more than adequately prepared for the hills (more like mountains to me) of Edinburgh.  This is what CrossFit is all about, being physically and mentally prepared for anything life throws your way. Just because I hadn't run on hills did not mean that I couldn't.

The Pace: I knew I could hold a 7 minute mile pace on a 10k back on a flat run in South Florida going at about 85% “perceived effort”. I decided to pace myself for a 7 minute mile here in Scotland despite the challenging course assuming that I could take advantage of the down hill, the fact that I would be fresh for the 10k, the cooler temperature, and that wonderful race day adrenaline. I missed my mark by two minutes (ran a 44min 10k instead of a 42) but I was still happy with that time considering the grueling 40k bike and final 5k run I had ahead of me.

The Brain: So why did I miss my 42 minute mark? What kept me from achieving my goal? My body was ready; it was my mind that was not adequately prepared. I was surprised at how strong I felt on the course. I should not have been surprised; I should have trusted that I would feel strong. Those two extra minutes found their way in through a gap in my performance that was created by the smallest bit of self-doubt. In retrospect I realize that when I told myself to run a 7-minute mile pace my subconscious wasn’t 100% on board with the plan. Stop being so stubborn subconscious! Have a little faith! It was a good run… but I know it could have been better if my brain would just let my body do what it was trained to do.


Part 2: The 40k Bike

The Course: The bike course consisted of 5 loops within Holyrood Park. The elevation gain was 417ft per lap for a total of 2,085ft. There were two long, steep ascents and a couple short and steep climbs mixed in. There was one long descent that wrapped around the back that was exciting and technical. Sharp turns on the edge of the cliff were bordered by dozens of bails of hay. I have to admit, this visual just screamed CRASH! at me as took those sharp turns at top speed. A little unnerving to say the least... but fun!

In addition to being the most challenging course I have ever ridden it was also the most stunning. I had the pleasure of riding the loop the night before the race to get familiar with it. I had read about it, seen it from afar, studied the elevation map with great scrutiny… and to say I was intimidated would be a gross understatement. A bunch of athletes took the opportunity to ride the course on Friday night. It was unreal. We started the first climb right away and though it was challenging I was once again surprised at how strong I felt. As we pushed up the side of Arthur’s Seat we came around the edge of the cliff. I looked out ahead of me and it looked like we were going to pedal off the edge of the earth. Absolutely incredible. I could see forever… hills, valleys, cityscape, country side. It was an awe-inspiring moment. All the training, all the stress, all of the hard work… it all became worth it right at this moment if only for this one single view. I will never forget that.

We wrapped back around and down the side of the hill for major ascent #2. This was longer and steeper than the first and led to the very technical and steep downhill that finished the loop. From this point I could see all the way to the ocean on my right and historic relics nestled in the side of Arthur’s Seat on my left. I knew I had too take a good look now because during the race all I see is the road and whatever competitor is in front of me. There is no appreciating the scenery during a race. I was on such a high from this insanely gorgeous ride that I decided to do the loop again. It wasn’t that hard after all… oh what a different feeling on race day…

Race Day: Here we go... 5 loops of this beast that yesterday "wasn't that hard". I had just finished the first ascent when a woman passed me and said "I think your back tire is flat." We are only about 2 miles into the race at this point. I have an extra tube, tools, CO2... no adapter. You know, that thing that allows you to actually put the CO2 to into the tube. Yea, it's a pretty essential part of the tire changing process. I had forgotten to pack mine when I left Miami and when I tried to buy one at the expo the day before the race they were all out. I went into the race knowing that I was not prepared for a flat but I thought "what are the odds?" I took a chance. I lost. There is no assistance allowed on the course. Any assistance would result in a 2 minute penalty or a disqualification from the race for anyone involved. Needless to say, no one was rushing to come to my rescue.

I started to change the tube even though I had no way of getting air into it. I had to do something. A man stopped and tossed me his adapter except it was the wrong kind. I picked up my bike and started walking back thinking "Is this it? This can't be it. I didn't come all the way here to run a 10k." I don't know what my plan was but I figured I should just keep moving forward. I suppose I would have walked all the way back to transition to get to the bike mechanic if that's what it came to. Last year I missed out on the World Championships because I got hit by a car the week before the race. Now I am here and I might miss out on it because I got a flat and forgot my adapter. What is going on?? I have no idea how much time went by before a guy named Gillespe came to the rescue with a hand pump. We put as much air as we could into the new tube with the hand pump. I remember Gillespe saying "Well, it's not full but I think that's the best we're going to do." I grabbed my bike and said "Whatever, I'll take it!" I thanked him profusely and quickly snuck back onto the course fully aware that I might be disqualified or put in the penalty box (yes, penalty box). I would guess that the girls in my age group were about two laps ahead of me at this point (roughly 40 minutes had gone by). I didn't care, all I wanted was to finish this course. I wanted this experience, the whole experience. Gillespe, I don't know where you are now but I'm going to find you and you are getting the world's most extravagant gift basket.

It was hard to get my head back into the game. Knowing I was so far behind, the competitive fire inside was starting to dwindle. The course was the most physically challenging I had ever been on and now I had this tire thing that I had to get out of my head. I knew I had to snap out of it and attack the course as if nothing had happened if I wanted to feel good about this race when everything was said and done. I thought of it like a WOD, 5 rounds for time. I broke down the course into sections in my head and took it on one challenge at a time. I knew my finishing time and place would be irrelevant but I still wanted a race I could be proud of.

Part 3: The 5k:

I'll admit, I was really glad to get off that bike even though I knew that this 5k was going to hurt like nothing else. I had prepared for this run in a few different ways. I did a little "brick training" but another way I trained my body to run in a fatigued or "beaten up" state was by running 800m after my CrossFit WOD's. During a WOD an athlete takes his or her body to the absolute limit performing the prescribed workout at such an intensity that she is often found lying in a pool of her own sweat when it is over. Instead of collapsing after a workout, I ran. That was not easy and it was not fun but definitely helped. Once again my training served me well. I felt strong coming out of transition and focused on my running form as I headed up the hill. The whole bike ordeal was behind me now and I put it out of my head and focused on the 5k. Quick feet. Lean. Pull. Quick feet. Lean. Pull. At this point I try not to leave any room for any negative thoughts. This is it. Last chance. Run faster. I finished the 5k in 23:05, a 7:26 pace.

The Finish: I crossed the finish line and could tell my husband didn't know what to say. He assumed that I'd be somewhat of a wreck, my experience ruined, my heart broken. This could not have been further from the truth. I mean, I wasn't doing a celebratory dance or anything, let's not get carried away.

Afterthoughts: The race did not turn out how I thought it would but then again, these things never do. It makes me laugh to think about all of the ways I was completely overly prepared for this race. I was neurotic with my planning - my lists, my agendas, my training log, my nutrition... and then one little thing happens that was out of my control that I was unprepared for. I beat myself up about it and I cursed the tire Gods. The whole thing took a lot out of me but as a result I gained more than I could have imagined. Sometimes I think that the more adversity we are faced with, the more rewarding the experience ends up being. I was off course for a long time. A lot of things went through my head, I had many opportunities to throw in the towel, but the entire time all I was thinking was "How do I get back out there?" It was mentally draining and the course was physically taxing but I knew if I could push through all of this and just get myself to that finish line it would make all of the physical pain and mental anguish worth it. Without pain, there is no joy and without adversity there is no opportunity to show strength.

I am reminded of the sign I saw in the cab on my way home the night before the race: "It is choice-not chance-that determines your destiny." Who knew that cab ride would end up being so prophetic? The flat tire was a fluke, and by not having all my tools I left it up to chance. Well, chance screwed me in the end but I was not going to let it ruin my experience or determine my race-day destiny.

I'll admit, I don't like looking at the race results and seeing my name at the bottom of the list. It's kinda like a punch in the gut at first. However, it's really just a matter of pushing any ego aside and realizing that these stats may indicate one thing, but the race itself indicated something completely different. One thousand athletes raced the same course last weekend and each of us had a completely different experience. My race wasn't a "ruined experience" it was just my race. I am proud of how I handled my personal challenges and I feel good about my performance. I don't feel like the girl at the bottom of the list, I feel like a girl at the top of her game. On to the next!