Race Report: Christiana Goes 10:39 at Roth

Christiana is one of my Ironman coaching clients who I've worked with since 2007.

She had qualified and competed in Ironman Hawaii in 2006, incredibly finishing the race while running with a stress fracture.

Rather than have me tell her story about her recent 10:39 PR at the Quelle Challenge Ironman in Roth Germany on July 12th, I'd like to share her race write up. If you're even thinking about doing an Ironman or want to learn tips and techniques for going faster, you'll find some very valuable insights from Christiana, especially on mental preparation and attitude.

Enjoy!

Christiana wrote:

“You are putting together the perfect race”

Challenge Roth was the most incredible race experience of my life. It exceeded my expectations in every way. My biggest fear now will be trying to find another race that can measure up…otherwise I might be heading to Germany every year. Race Report After racing three Ironmans in 2006, I was left injured, overtrained, and lacking enthusiasm for the sport. I spent the last several years racing some half Ironmans for fun, training just for the enjoyment of it, and waiting for that desire to return. I started to get the itch again last summer but I wanted something different- a different atmosphere, a different venue, without expectations or qualifications hanging over my head. I had always been intrigued by the stories from Roth so last August I decided to sign up.

Luckily for me, after I rehabbed from all of my injuries in the aftermath of 2006, I started working with coach David Glover in 2007. In hindsight I think working with him for the past two years without having the pressure or expectations of iron distance racing was probably a very good thing. In the first year I began to have the confidence that if I did the workouts and followed the plan the results would be there. I quickly set a PR at the half Ironman distance at Eagleman in 2007. For the past two years he patiently worked with me to get me healthy, happy, and inspired again never once putting any pressure on me to either race more or jump back up to the Ironman distance. My training ends up being a real balance between time constraints from work travel and obligations and injury predisposition from years of running. I knew that neither of these two limiters were going to change so I either had to accept that and attempt to successfully fit Ironman training back into my life or choose another sport.

Build up to Roth

I entered Roth in August and I began training consistently in early November to try to build some sort of base again. Other than fracturing my foot in late November and not running for December, January, and part of March, I had a consistent 6 months of fairly low volume stress free training. I raced St. Croix in early May and I had reasonable expectations for my level of fitness.

After St. Croix, David and I talked and I decided to enter Rev 3 Half 5 weeks out from Roth and really have an intensive dedicated 8 week build of training to Roth. Again in hindsight, I think the 8 week plan of increased volume and focused training really worked well for me. I could remain focused and I felt like it was a short enough block that each workout had importance and meaning towards the end goal. Early in the season, my goal for Roth was to enjoy the experience and have fun.

After Rev 3, I voiced my goal to enjoy the experience, have fun, and oh…set a PR and if I was being honest with myself go under 10:45. My previous bests were 11:10´s at both CDA at 2005 and Lake Placid in 2006 and I had not really been able to put together a successful strong marathon yet. Maybe a lofty goal after taking 3 years away and traveling to Europe for the first time to race, but I was feeling fit, strong and hungry, and David didn't fall off his bike in shock when I first told him.

Travel to Roth

I had a far from ideal taper (in hindsight, maybe it ended up being a true perfect taper). I badly injured my back in yoga class the Saturday before I was supposed to go. I was horizontal on the couch and in pain for 48 hours. After I got over the “poor me, how are you ever going to be able to travel and race” syndrome, I started to get myself together and problem solve. On Monday, I saw the sports medicine doctor who gave me a shot of Tordal non-steroidal anti-inflammatory in my butt (after which I almost promptly passed out) and a prescription for a short course of steroids to alleviate the inflammation. After another 48 hours of medications, massage, icing, heat…I could almost walk just in time to catch my flight. I took with me a years supply of icy hot back patches for the flight and off I went.

Another good piece of advice, don't fly Lufthansa if you can help it with your bike. I checked in and they promptly told me it would be $550 additional for my bike. After a bit of panic and 30 minutes of discussion, we bargained down to $200. After hobbling crookedly around the airport and on my flight, I felt too embarrassed to actually tell people that I was going to Germany to race an Ironman.

On the flight over I had a lot of quiet (but somewhat painful) time to think, focus, and get control of my head. I had put in 8 good months of training, I was ready, the last week didnt matter, I was not going to get any more fit….so, if I was healthy by race day, I would be ready to perform. I think that mental discussion with myself was a turning point for the trip and for the race. I was able to let go of the negative thoughts and (some of) the anxiety. My best friend and longtime training partner Margaret gave me a card which I read multiple times before the race. It said, “I hope that mixed in with the stress, anxiety, mile 18 on the run discomfort, you have moments of joy, exhilaration, a heightened awareness of every thing around you and a gratitude for being exactly where you are.” In the end the race ended up being very little about discomfort and all about an unbelievably exhilarating experience that I will never forget and feel privileged to have taken part in.

For those of you thinking of doing a race in a different time zone, I probably could have used one more day to really adjust. I flew on Tuesday night and didn't arrive in Roth until Wednesday afternoon due to a flight cancellation in Frankfurt. David had graciously set me up with his previous host or sponsor family in Roth with whom he had stayed for four previous races and become great friends with, Franz and Annette Spiegl. They were absolutely amazing. Anette picked me up at the airport and when we arrived home there was a beautiful hand made sign on the door welcoming me and wishing me success. What I soon learned is that the race is a whole town affair and it is only with the support of the entire town that it is the exceptional event that it is. With a population of about 20,000 in Roth and 4,000 athletes (both single starters and relays) in town for the race, you can imagine what that does to the town. Banners welcoming triathletes hanging everywhere in town, many athletes staying at home stays, “Nudel Woche” (noodle week) at many restaurants…the town was still fairly quiet on Wednesday but the energy would build exponentially in days to come.

Pre-Race

Thursday was dedicated to the expected post flight bike debacle and driving the course. But in the end, at least I had the bike in my possession unlike St. Croix this year when I made it to St. Croix and the bike made it to Puerto Rico. After a trip through airport security, not only were the bike box latches not closed, but the front brake had been broken and was missing an extra special unique “Specialized” bolt. I might not speak German but I knew the face of the bike mechanic after he looked at the brake was not a good one. After they talked for about 10 minutes, Franz looked at my stressed face, smiled, and said it would all be fine and we will pick it up in a few hours. Little did I know that they were going to attempt to make a bolt to fit…it all worked out and I was operational by 7pm that night. We picked up the bike and went off for a pre-race tour of the course. This was excellent because we drove around the course except for at the base of of the climbs I would hop out of the car at the base climb up, descend then throw the bike back on the car and off we went. It was an incredibly worthwhile exercise and I was very glad I had done it on race day. Friday was a pre-race swim in the canal, registration, and out to dinner for a true German meal with Annette. Saturday another swim in the canal, bike check in, and relaxing with the Spiegls and friends.

Logistics of the Race and Bike Check-in

Because there are two separate transition areas (swim to bike and bike to run), the logistics are a bit more complicated. Luckily the Spiegls have generously hosted athletes for six years now so they knew all about it. 3,000 bikes all checked in with yellow plastic covers makes quite an overwhelming scene! I quickly learned that everything about this race was top quality- from the plastic bike covers, to the canvas transition bags, to the athlete back packs and finisher shirts, to the unbelievable volunteers from check in through race day. The organization was superb. I was still adjusting to the time change and still wasnt sleeping well- slept about 5 hours on Friday night and only a few on Saturday night…so luckily I had plenty of time to generate my pre race plan.

When I communicated with David for the last time before the race I asked for a final instruction or helpful tip. He said to be sure to generate my pre-race plan. I thought to myself that I do this anyway in my head so why do I really need to write it down…but I went through the exercise and it was invaluable in the end. I made some notes about how I wanted to feel (I have had some serious anxiety problems early on the swim and I knew I would need to be extra PATIENT on the bike as it had been 3 years since I had gone this long), I wrote down my goal times for each event (1:10 in the swim (actual 1:09) 5:40 on the bike (actual 5:39) and 3:40 on the run (actual 3:43). I had no idea that I could even get that close…if I only would have figured in the 2 minute nice chat I had with the lady in the change tent in T2…I would have raced a few minutes faster.

I also planned my nutrition – only 3 bottles of Ensure and 1 cup of coffee at 4am on race morning (my wave started at 6:20), about 250-300 calories per hour on the bike consisting of Roctane, GU, and Cliff Shot Blocks with occasional Endurolytes mixed in. Remember to drink water!!! I have gotten into trouble in the past not drinking enough water and drinking too much sports drink. The last few halfs I have had the best success with drinking predominantly water (probably 75% water, 25% sports drink) and being careful to get my sodium in both the supplemented Shot Blocks and with Endurolytes. Continue to utilize my very new found talent (just this year!!! And I dont know what to attribute it to) of eating on the run. I was going to try to eat a Roctane or GU every 3 km until I couldn't stomach it any more and again stick with water and Endurolytes for sodium. This was going to be a bit of an experiment…but I hadn't had an Ironman to practice on and the last few races I have fallen apart in the last 3-6 miles of the marathon. I visualized parts of the race – staying relaxed in the swim, staying controlled on the climbs, running strong…then went to sleep or at least laid in bed.

Race day

Couldn't sleep so got up at 3:30, drank my Ensure, made my drinks and we were off to the swim start at 4:40. The neighbor was hosting two athletes from South Africa so Franz got out of bed very very early to drop all three of us off at the swim start. I was remarkably calm even though the energy at the swim start was unreal.

Swim

If you are thinking of doing an Ironman but dreading the physical nature of the swim start, search no longer, this was perfect! I started in the first wave at 6:20 with all of the women, the professionals, the sub-9 elite amateur men, and the seniors. It was about 400 people. The canal is wonderful…you line up, swim straight to one bridge, turn around and swim back up to another bridge and in…no real sighting, no waves, perfect! The bridges were overflowing with people cheering and you could hear the cheering and see the signs as you swam under. Everyone was so polite. People gently bumped into me several times and just re-directed their path. No swimming over top of, no elbows, no kicking…just 400 people out swimming together and that equaled NO ANXIETY for me. Out of the water, feeling good and onto the bike!

Bike

I had my new aero helmet (I fought the urge to buy one for so long because I think they look ridiculous…but finally gave in) and i was off. In spite of feeling sluggish all week as seems to be with a taper, and in spite of my recent back problems, I felt great from the start.

During every Ironman, I pick a couple of sayings to recite to myself over and over and over again when I start to lose focus or feel discomfort…I sometimes have to be racing to be inspired or pick what they will be. I soon decided on three:

1) Be patient, be patient, be patient,

2) You are putting together the perfect race, you are putting together the perfect race, and

3) HTFU an acronym for harden the f— up (which I saw painted onthe road around 30 km in before the Kalvarian Burg) for when I need to get a little tougher.

My legs felt great, my nutrition was going very well…so then I just decided to have fun.

I have thought a lot about why this bike course seems to be fast because it is far from flat and very challenging…and I think it mostly comes down to the crowds and the energy of the entire race. It was indescribable and without sounding too kooky, life changing. On my first loop getting to the base of the Solar Berg ( the final climb of the loop and the one with the most crowds), I thought my heart was going to come out of my chest.

The crowds could rival anything you see in the Tour de France and I got to the base and didn't see anything but a sea of people that started to part to allow me to come through. I get chills now just writing about it but it truly was something that you have to experience. I gave up on keeping my heart rate in check and just enjoyed it and absorbed the energy and emotion to power me up the hill. I quickly learned that I might not know what the crowds are cheering but if you give a big smile especially going up a hill, they go absolutely crazy!!! Noise makers, cowbells, chanting, singing, everyone yelling “Hopp, hopp, hopp”. I wasnt sure whether that meant faster, faster, faster, or up, up, up…but it inspired me no matter what.

Although it was 112 miles on the bike, it was honestly 5 very fun hours. I was probably smiling in every race photo and I appreciated all 150,000 supporters. That´s right…150,000 spectators!!!! A few times I had to remind myself I was racing…I stuck to my nutrition plan, kept my heart rate very steady 150-155 bpm (with the exception of the climbs), recited my three mantras in my head repeatedly, had the time of my life, probably almost exactly even splitted the bike and got off the bike feeling great and ready to run.

Run

I spent most of the run continuing to try to do the math to make splits between miles and kilometers which is actually tough at the end of the Ironman but makes for a good time passing activity. I have never finished strong at the end of an Ironman marathon until now!

The run was very flat and most of it was on hard packed dirt alongside the canal other than a few turn arounds in the towns. I actually appreciated the flat monotonous nature and found it easy to get into a rhythm. The first 2 kilometers my legs didn't feel great and a bit of anxiety crept in that I had biked too hard…but i should have remembered that they always feel like that in the start. First we ran through the woods and down the “motivation mile” with hundreds of signs lining the road and where my adopted family had made me a sign with my name, a horse-shoe, and "it's your day” and “sub-11” written on it.

The kilometers started clicking away…GU every 3 km, water, some Excedrin and Endurolytes throw in. I felt great for the first 20 km. I play little games when I run…like run a kilometer for each person who has supported me on the way to the Ironman (although 42 kilometers isnt enough)…when my brain gets tired of that one I switch to the break the run into 5km segments game or the you are 2/3 of the way done game…my last favorite game was calculating how quickly I could run the first half marathon to give myself 2 hrs to finish the second half marathon and still break 11 hrs….silly games that don't really make sense unless you are running a marathon at the end of the marathon. Just things to keep my mind occupied other than the growing discomfort in my legs. I continued to look at my watch and consistent splits and say to myself “you are putting together the perfect race” and I continued to smile to the crowds to try to get better cheers.

Before I knew it, I was to 32 km…only 10 km to go…and then I started to get tired but was still able to pick it up a little bit. I actually started to think that I could break 10:45 and then 10:40…my legs weren't slowing down, my stomach wasn't upset, I was passing girls left and right…and I was almost enjoying it. I saw Franz and Annette several times each on the run and it did make all the difference seeing a familiar face – one that was truly excited that I was achieving my goal. They had only just met me several days before but were already calculating in their head each time that they saw me that I looked good and was ahead of schedule.

Finish

The finish was unbelievable. Massive crowds, music, cheering, announcing…and I felt so good I could enjoy it all! I sprinted for the line to get in under 10:40. I had had the perfect race and best of all I enjoyed every (almost) minute of it! I don't know how many more Ironmans I will do, but this one will always be incredibly special and will be hard to beat! I had the time of my life and I executed my race plan to within minutes. Now I realized after 3 years away, why I came back to Ironman racing…the feeling of the day and at the finish was like no other! Post-race Annette and I went back to the finish line to watch the final finishers, participate in cheering them on, and watch the fireworks display. The energy only grew as the night continued. I also went to the awards banquet today…mostly to hear Chrissie Wellingtons speech (she broke the women's world record by almost 15 minutes to race in 8:31and it was also her first time to Roth). As I listened to her describe her experience for the first time up the Solar Burg, I realized that it didn't matter if it was Chrissie Wellington racing in world record time, Christiana Ober exceeding her goal of 10:40, or one of the other 4,000 athletes racing we all experienced the same incredible emotion and special energy that Roth has to offer.

I will be back to Roth…in fact, my biggest fear now as I said before will be attempting to find something else that will measure up.

Congratulations, Christiana! As your triathlon coach and friend, I'm very proud of you.

Live life richly and boldly!

David

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David B. Glover
Author of Full Time and Sub-Nine: Fitting Iron Distance Training into Every Day Life

© 2009 David B. Glover