Tall Pines Triathlon Weekend Recap

It’s been such a long time since I’ve had a race report to write that I’ve really forgotten how to do this.  But, fortunately, I’m in luck with two race recaps to practice on (I apologize in advance that this will be an epically long amalgamation of two race reports).

Anyway, I’m a huge fan of racing discounts.  So, when I can pay for a weekend bundle of races for a discounted price, I’m all in, especially when they are “training” races.  I registered for the Tall Pines Olympic Tri (Saturday) and Tall Pines Sprint Tri (Sunday) knowing they were 3 weeks out from Raleigh 70.3 and would be great speed and transition tuneups before my first 2015 A race.

I did not anticipate, however, that I would be racing these races with just 4-ish good weeks of training under my belt.  But, that was the situation I found myself in.  I stepped up to the starting line on Saturday having completed just one t-run in the last 13months and having done approximately zero running speed work.  To be honest, my expectations were so low as to be nonexistent.

May 9th: Tall Pines Olympic Triathlon

I woke up to a beautiful but windy morning.


Swim: 1500m, 27:51, 1:52/m
The swim was described by multiple different people as “extremely rough” and “like an ocean swim.”  When you see white caps on a lake at 8am, you know you are in for a rough ride.  Fortunately for me, I have never had race OWS anxiety (just practice OWS anxiety about alligators in the river).  Because of the chop and wake, it was difficult to get a good long stroke, but I just tried to stretch out and get as much length as I could.  This was a little slower than I had hoped, but I ended up come out of the water as the 2nd female.  But Sandra passed me in T1.

T1: 1:20
Bike: 25mi, 1:18:58, 19mph
I really wasn’t sure what to expect speed wise on the bike, but I was pretty sure that I would average at least 20 mph.  Eh.  Guess not.  The course was changed at the last minute because a bridge was out on the normal course, and of course, as always, a changed course adds more hills (right? It never gets flatter…)  Mostly, I just relaxed, tried not to lose too much time to Sandra, and to move into second place.  As I came off the bike, I saw that Sandra had a good mile into the run on me but couldn’t see where the third place woman was.

T2: 1:09
Run: 6.2mi, 48:20, 7:46/mi (or at least that’s what the pace would be if the run hadn’t been .5mi short)
The forecast predicted that temperatures would reach the 90s in the afternoon, so I had already prepared myself to be melty on the run.  And, I am notoriously bad in the heat and I regularly mentally implode.  I had two goals: be mentally strong and average 9 minute miles.  I blew both of those goals away.  This is a hilly run (up down up down up down, turn around back to the beginning, do it again) and the hills hurt.  But, I took it one short bit at a time and the run passed by quickly and without too much melting.  Before long, I was running down the chute to finish.


Total: 2:37:41, 2nd female OA.  And good enough for an Olympic PR and second place to Sandra!



May 10: Tall Pines Sprint Triathlon

Day 2 worried me a little bit more for two reasons: my legs were going to be tired and short stuff hurts.  But, a lot of the racers had competed the day before too, so I felt comfortable knowing that we were all going to be really uncomfortable together.

Swim: 500m, 8:51, 1:46/100m
I figured that the quiet little lake couldn’t be choppier than it was the day before, but oh it was.  Again, took advantage of the fact that I never have OWS anxiety in races and just allowed my body to go with the waves.  It was a slowish swim, but I came out of the water as the second female (second to the same woman as in the Oly) and was passed, AGAIN, by Sandra in T1.


T1: 1:19
Bike: 10mi, 32:12, (technically, for 10mi) 18.33mph
As I got on the bike, my legs did not feel great at all, so I shifted down and spun them out a bit.  The course was 10 miles of rollers and I couldn’t really get into a groove (but I was def faster than 18.33mph…the course was long).  But, finally with a mile or two to go, I felt my legs start to come around.  And, as I pulled in to T2, I saw that Sandra was ahead of me by about the same amount as yesterday.


Run: 5K, 23:02, 7:25/mi
I actually felt good on the run and was pleasantly surprised with my 7:25s since I’ve mostly been running 9+min/mi since last year. Same goals as yesterday: mentally stay in the run game and have a solid run.  Check and Check.


Total: 1:06:08, 2nd female to Sandra again. ;)


This was a fun weekend of knocking off the cobwebs and chasing Sandra around Appling.  I’m excited to race again in Raleigh (although I still feel wholly unprepared) and loved having races where I kept my head in the game.  I had a few major takeaways from the races:

  1. Learn how to do better transitions.  Stop getting passed in transition.
  2. Things only hurt for a little bit.  Or rather, the hurt waxes and wanes.  Breathe through it and stick it out.
  3. My swimming is shockingly coming around.

One thing final that I gleaned from the pictures is that I’m still pretty far from racing weight despite my fitness gains over the last few weeks. There is really very little I can do in the short time period though, so, no stress for Raleigh.  It is what it is.  I am where I am.

IMRaleigh70.3: 7…6…5 weeks to go!

Is there anything more beautiful than a Training Peaks week (mostly) all filled with green?  It’s even better when it is THREE weeks almost all filled with green. Screen Shot 2015-05-04 at 6.15.55 PM I honestly don’t know the last time that I’ve seen this kind of consistency with my training.  It has been years.  And this happened just in time, since I am just 4 weeks out from Raleigh.

Some of the highlights from the last few weeks of training include:

Being first female at an OWS race (let’s not mention the fact that there were only about 10 competitors)

Finishing 1.5 OW swim race.

Finishing 1.5 OW swim race.

Seeing some running speed come back around and enjoying a long run during a trip to Nashville.

Long run in Nashville!

Long run in Nashville!

And refueling with a delicious strawberry shortcake milkshake.

Post-race strawberry shortcake milkshake!

Post-race strawberry shortcake milkshake!

My last few weeks topped out with:

7 weeks out, April 13 – 19:

  • Total: 11 hours 40 minutes
  • Swim: 2:21, 6800 meters
  • Bike: 5:04, 73 miles
  • Run: 3:35, 23.7 miles

6 weeks out, April 20 – 26:

  • Total: 11 hours 30 minutes
  • Swim: 2:50, 8400 meters
  • Bike: 4:14, 42.5 miles
  • Run: 3:46, 24.6 miles

5 weeks out, April 27 – May 3:

  • Total: 11 hours 21 minutes
  • Swim: 3:05, 9500 meters
  • Bike: 5:08, 91.8 miles
  • Run: 3:07, 20.9 miles

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And a half year later…

I know I fell off the face of the earth but…I’m still alive!

The last time I posted, I was all inspired by cheering for AGS 70.3 and ready to get back at it.  My motivation and inspiration has waxed and waned since, but I think I’m finally on an up-swing (which is particularly good since I’m registered to race Raleigh70.3 in SIX weeks.  Oh fudge.)

This “time off” from training has been insanely good for me.  I’ve discovered all matter of things about myself and about a life outside of compulsive triathloning.  I took a solid break from about June of last year through December.  I trained occasionally, maxing out at about 4 hours per week.  I ran a couple of races, including a trail half marathon and my favorite Doggone Cold 5K where Brennan took home 2nd dog with a female (23:40).


If you ask him, he could have gone at least 2 minutes faster but for his slow, out of shape mommy.

photo 4

Brennan’s Loot

The transition back into training has been difficult as I break out of the “normal” life to which I had habituated. I was sleeping in until 7am, playing kickball (with beer in hand) on Thursday nights, and hanging out with friends far more regularly.  I also managed to way overcommit myself with seats on multiple boards and other community involvements.  So, as I introduce 10-15 hours of training per week again, I am still juggling to fit in all the other things I added into my life during my time off (like not one but two kickball leagues) while still giving the puppies I love all the attention they need and deserve.

Gratuitous puppy-sweater-christmas photo, because.

Gratuitous puppy-sweater-christmas photo, because.

I kept telling myself that I would start blogging about training when I hit a week where I did more than 10 hours of training…and I blew that away last week..so, here I am, back.

2014 - 5:08

I just want this weekend to be over.

Usually, I love this weekend each year–the last weekend in September.  This is the weekend that Augusta is flooded with 3500+ triathletes for the Augusta 70.3  Since I moved here in 2009, I’ve participated every year except for 2010 when I was still recovering from Ironman Wisconsin.  It was my first half-ironman.  It is my favorite half-ironman.  It is my hometown half-ironman.


2009 – First 70.3, 5:40

But this year, it’s just painful.  Tomorrow morning, thousands of athletes will take to my streets and I won’t be among them competing.

2011, DNF - had the flu

2011, DNF – had the flu

All week, friends and acquaintances keep asking me if I’m competing this weekend.  They expect it.  In the courthouse and in Augusta, I’m known as the triathlete, the ironman, the athlete.  And, not being able to participate this weekend is just a painful reminder that I am so far from where I’d like to be.  I’m so far from where I’ve been.

I’m struggling to cobble together a new identity that doesn’t include being a peak performance athlete and each time I have to answer that “no, I’m not racing in the half this weekend.” “Well, I needed a break this year.”  “Yeah, I fell on my head twice.”  “Nope, can barely run 3 miles in a row…,” It is just painfully clear that I’m still figuring that out.  I’m still figuring out how to get back to where I was and how to get to where I want to be.  And I’m still seriously angry that this year was a complete wash and backslide.

2012 - 5:25

2012 – 5:25

So, tomorrow, instead of pulling on my spandex to leave it all out on the course, I’ll pull on sweats to go marshall the swim start, be the best volunteer ever, and cheer my heart out with a bloody mary in hand.  It’s not ideal, but it’s this year’s reality.  I want this weekend to be over so I can move along and get on the road to a comeback without the constant reminders that I’m in need of a comeback.

2014 - 5:08

2013 – 5:08


Back to Square One and Okay with it

It’s been two+ months since I recognized my burnout and I’m happy to say, folks, that sparkly Pen is back.  I think back to how I was living this spring/early summer and it just makes me sad.  I remember being on the verge of tears constantly.  I remember sleep-walking through the days until I could get home at 5 to nap.  I remember being constantly stressed that my training was going so poorly and yet still didn’t have it in me to invest more into my training.

My two weeks off really did the trick.  During that time, I travelled to Western NC and didn’t swim, bike, or run once.  Instead, I filled my days with reading, eating great foods, hiking with the dogs, and occasionally relaxing out by the pool.  It was wonderful.


I returned back to my life after the 4th of July and was noticeably more myself, but I was not fully healed.  It has taken another two more months of not training, not stressing about training, and focusing on self-care to get to the point where I am on the mend.

Does this mean that I’m back to “normal?”  Heck no.  Right now, my “long” runs are 4 miles.  My run pace is 1.5min/mi slower than I was running in June…which itself was already 30 seconds/mile slower than I used to run.  I haven’t been in a pool for 2 months and I’ve ridden only maybe 100 miles since that last post.  60 of those miles were part of a charity ride that I entered on a whim and just enjoyed being outside on my bike.

But, all of this time off means two things, (1) I’m out of shape.  I’ve said to people that I’m out of shape and they always give me the same reaction.  They look me up and down and say “you don’t look out of shape.”  But the thing is, in-shape-ness is not determined by weight.  I may look close to the same as I did in June (perhaps because, well, I didn’t look particularly ironman-fit then either), but I am not sure that I could comfortably complete a 10K if I wanted to right now.  And honestly sometimes, being “in-shape” is relative.

(2) I found a life outside of Ironman.  I have a tendency to be extreme.  I pretty much live balls to the wall.* I like to be busy, I like to do be productive, and I pretty much run my life in constant fear of being lazy.  This means that there is little time for down time and relaxing.  And we all see where that left me before.  So, I’ve been actively trying to find “non-productive” things to enjoy during my free time now.  I think part of the reason that I was so drawn to ironman was that I could have a hobby that required me to be productive during all of my “free” time.  So, I’m changing that.  The pups are getting lots of dog park time and I’m doing a lot of cooking.  Brennan has become a whizz at frisbee catching.  He is less of a whizz at giving the frisbee back sometimes.

I’m happy and relaxed, but I would be lying if I said I didn’t feel a little unmoored by the current loss of my athlete identity.  And I would be lying if I said I don’t feel pangs of jealousy and insecurity when I see all of the wonderful things that my triathlete and runner friends are doing.  I want to be back training, but I want to keep the balance.  So where does this leave me?  Rebuilding.  And I am kind of excited.  There are no expectations except the expectation that I continue to have a life in addition to work and training.  I’m planning on getting back into running–my very first true love and I plan on fashioning goals for next year that have absolutely nothing with being fast but instead test other limits of mine.   Next year, I’m going to start by focusing on running a healthy and smart half-marathon and then move to attempting an event that I don’t even know if I can even complete: The Assault on Mt. Mitchell.

But first, before all that, I’ve got to get back at it.

*Did you know that this idiom actually originates from the position of a throttle lever in going full power?

Don’t Even Care: How Burnout Killed My Ironman Season

Don’t let my silence fool you into thinking that I am deep into the busy ironman training season.  I am not.  Lately I  have been doing a lot of sleeping.  This post has been a long time in the making, but unfortunately, the subject is the prime reason that I can rarely get myself to sit down and focus on writing.  The big bad B-word: Burnout.

Like many other professions, my particular career carries with it a very unique predisposition to causing burnout and compassion fatigue (see here and here).  I thought I was burned out in 2010 and 2011.  But it was nothing like I feel now.  After the crash happened in February (and again in March) and I was forced to take a step back from training, I lost my primary stress outlet.   I think that is when things started to unravel.  My lack of training led to poor management of stress which just increased my stress and made me more tired so that when I could start training again I didn’t have the emotional/physical/psychological reserves to put in 14 hours of training per week.  That made me feel guilty AND continued to mean that I was lacking in a stress outlet, which in turn compounded everything.  By this spring, I was coming home to nap during my lunch hour and napping again when I got home from work.  I was skipping workouts, key workouts, right and left.


Ultimately, in May, I found myself sitting on the curb during a number of runs with my head in my hands because I was so unhappy and tired.  It was during a run on Memorial Day weekend, that I sat down on the curb and crafted an email to Jen saying that I just couldn’t do a full Ironman this year.  3 mile runs were difficult and I just did not feel like myself.  And with that, I essentially wiped out all of my plans for the rest of the year.  And I just didn’t even care.



I thought that I might be depressed.  I thought that I might just be over triathlon.  I thought that maybe I was just a lazy and apathetic person.  But, it wasn’t until two weekends ago, though, that I figured out what was happening.  For a while I just thought that I was dead inside because my attitude to almost everything in my life became one of callous indifference.  I was becoming someone who is not me.  But while at a PD conference, when everyone was talking about how inspired they were, I turned to a coworker and started to cry.  And all I could do was say that I realized just how tired and numb I was.  I realized that always taking home all the immense sadness in my job was making it so that I was too tired to do anything. I didn’t care about anything.  Not a goddamn thing.  And especially not training for an Ironman.

So, I got home and I looked up burnout.  And every single symptom was me to a T.   Chronic fatigue, but insomnia at night? Check. Increased Illness? Check (so many GD colds…). Anxiety? Check. Loss of Enjoyment and Pessimism? Check.  Anger? Check.  Feelings of Apathy, Helplessness, and Hopelessness? F yes. I started looking back at the last few months and I think other people noticed before I did.  I had a number of people who I work with on a daily basis ask if I was ok because I had lost my sparkle.  I struggle with being burned out because “why me?”  And not in a plaintive “why god, why me?!” kind of way.  But, in a “why am I the weak one that falls to burn out and not anybody else?” or “why am I the weak one?”  And I feel incredibly guilty that I have ended up this way…because I should be working harder; I should be making a bigger difference.

I realize now, that I haven’t taken a legit vacay since October of 2011.  I have taken time off to race but not taken time off from the world to relax.  And I’m not good at relaxing, which is probably a big part of my problem. I’m also empathic to a fault, so I take home all the burdens of all of my clients.  I honestly spend a lot of my free time thinking about the sadness associated with my clients’ lives and my job in general.  It is difficult not to get burned out as a very sensitive person in a job that is only filled with sadness and where you so often feel absolutely impotent.  I think I was self-medicating with all the triathlon hours I was putting in.  And, to a degree it worked.  But, I also believe that I was headed into burnout even before the crash, the crash just hastened it’s arrival.

And so, after work tomorrow, I start a two week impromptu vacation.  I had two weeks leave of court for Ironman Coeur d’Alene that were not going to be used when I cancelled my IMCdA plans, so I just decided to up and take them.  I have some sketchy plans, but mostly, I just want to find my, as one person called it, “bubble” again.  That person said that when I’m happy and myself, I just bubble.  And I apparently haven’t been that way for a few months.  I know that is not the case now.  I need to find that again, but I’m just not sure how.

But, that’s where I’ve been–in the middle of a burned out apathetic haze.  I feel more out of shape than I have felt in my entire life.  I attempted a sprint triathlon and DNF-ed yesterday because my HR was above 185 the entire time and I couldn’t get it below (another side effect of the revved up nervous system I’m dealing with). I’m just here.  I would like to get back in shape so that I don’t feel so uncomfortable in my skin, but now, I’m in a mindset where I don’t know if it will ever be possible to train like I used to–to want to train like I used to, even.  And I know it is the brain completely clouded over by burnout…but, still.  Right now, it feels like my life will never return to its normal, like I will never be able to crawl out of this.

I am going to start doing the things that I know should help me, even though all I feel  like doing ever is sit on the couch.  Hopefully I will do more yoga, disconnect my work email from my phone, enjoy my runs, eat healthy, and get good sleep.  And hopefully as I piece together these things that I used to love, I’ll start to love them again and I will start to crawl my way out of this hole.  And then when I get done with vacation, I can return to work and take better care of myself.