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Revenge in Augusta

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Revenge in Augusta

Post  Michele "1L" Keane on Thu Jul 26, 2018 8:24 pm

Starting up a new blog to carry me through to the 2018 Ironman 70.3 Augusta.  I have a bone to pick with this race as I screwed up and got turned around in the run portion of the course last year and I am determined not to do that again.  I've been doing a fair amount of swimming, running, and biking since I took some downtime after Victoria and it has been going well so far.  I ran my favorite summer half marathon two Sundays ago with a very successful finish time and an AG win.  See the race report I posted.

Anyway, as each week goes along, I'll try to remember to update this blog as it goes along.   Today was an uneventful 30 mile bike ride through the Amish countryside here in western NY.  Beautiful morning as it wasn't too warm - only in the mid 70s - even though it was humid.  You don't really notice the humidity when the temps are that low, so it was a nice ride.
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Re: Revenge in Augusta

Post  Mark B on Sat Jul 28, 2018 4:24 pm

All right! A fresh Michele blog!

Given how well you did in your recent half, I'm thinking that Augusta ain't gonna know what hit it.


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Re: Revenge in Augusta

Post  Michele "1L" Keane on Sun Jul 29, 2018 7:32 pm

Thanks, Mark.  You never know as each day just brings something different.  Last week had me ramp up the training just a bit and I'm a little tired.  The weather has been weird as it has been only in the low 80s the last few days and it was actually 58F (and 94% humidity) for my 13 mile run this morning.  I am going to leave a bit earlier than in the past as I really need to make sure I get in some training in the heat in Atlanta and I'm guessing that Augusta won't be a "cold" day.  

This week continues with some tougher swims, some intervals on the bike and finishes with the 2.7 mile Race here up and down the hills on the CHQ grounds.  On tired legs I never know what I can expect over the hills each year, but I am hoping to stay ahead of my AG competitors.  There is a woman here that I have continually "raced" for the last couple fo years for the 50-59 AG title.  I beat her  in 2016 and she beat me last year (in both cases it was by 2 sec) - maybe she'' be back.

On another note, a cyclist friend of mine here had a horrific crash while descending a hill out in Amish country that he had descended a zillion times in the last 20 years.  Rob was a very experienced cyclist and triathlete back in the day and still rode pretty much daily.  Anyway, he is currently paralyzed from the waist down and has just been transported to the Shepherd Spine Center in Atlanta where he will be for the next 3-4 months undergoing rehab.  Not sure what it all means as I have been told by closer friends of his that the paralysis is not temporary as he severed his spine.  Please if you think about it, keep him in your prayers.
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Re: Revenge in Augusta

Post  ounce on Mon Jul 30, 2018 2:47 pm

Good luck on the race training.  Maybe Nancy passed Fast Freddy to you.
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Re: Revenge in Augusta

Post  nkrichards on Sun Aug 05, 2018 2:08 pm

Rob will definitely be in my thoughts and prayers Michele.  Coach Sara has a good friend who participated in IM 70.3 Victoria and Coeur d'Alene and was training for her third 70.3 of the year when she was hit by a car.  Her injuries were serious but not as life changing as Rob's.  It's scary.  How much do we alter our lives to stay safe and how much do we do what we love and take the associated risks?  Not sure I know the answer.

Hope training is going well.  Excited to see how you do in Augusta!

Say hi to Carol if you're still together up there.
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Re: Revenge in Augusta

Post  Mark B on Sun Aug 05, 2018 2:21 pm

That's horrible news about Rob. I'm so sorry, and we'll keep him in his thoughts as he recovers from this. That must have been a horrific crash.

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Re: Revenge in Augusta

Post  nkrichards on Sun Sep 23, 2018 7:38 pm

Hey gang...I tracked Michele's 70.3 in Augusta this morning.  Her swim and bike both looked awesome!  I was on the tractor during her run and was surprised to see her finish time when I got back to the house.  It looked like she had a really tough run so I sent her a text to make sure she was OK.  She assured me that she was fine...just dialed it way back due to the heat.  It was 95 degrees and I'm sure it was a humid 95.  I'm sure it was a good decision to ease up on the run in those conditions!  

Hoping for a race report when she recovers...

Congrats on an official finish Michele!
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Re: Revenge in Augusta

Post  ounce on Mon Sep 24, 2018 3:20 pm

She's a tough cookie.  Gratz, Miche1e!
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Re: Revenge in Augusta

Post  Mark B on Thu Sep 27, 2018 10:22 am

Woot! Way to go, Michele! Those sound like awful conditions, but you got it done. Proud of you!

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Re: Revenge in Augusta

Post  Michele "1L" Keane on Fri Sep 28, 2018 1:31 pm

Here's my report:

[ltr]My Augusta 70.3 race report. Overall: Finished in 5:59:13, 14th in my AG! [/ltr]


[ltr]Augusta 70.3 is in the books, and it was a hot, tough, and long day – tougher than any other 70.3 that I done in the past – of course, this was only my 5th one and from one I was a DQ! My goals were: 1) Not screw up on the run course as last year, I made a wrong turn and ruined my whole day (that and a broken foot); 2) Enjoy the swim which weirdly is my worst event, 3) Be smart on the bike as I knew I had made a lot of strides there, 4) Finish under 6 hrs (if possible given the predicted warm conditions); 5) have fun! [/ltr]


[ltr]I knew I had put in the training, but the last week was filled with a lot of anxiety over the race. More than I experience normally and certainly more than I’ve experienced for a 70.3 in the past. I guess just feeling like I had something to “prove” at Augusta was tough. I felt ready though as I had mostly good workouts along the way.[/ltr]


[ltr]Swim: The swim was not wetsuit legal, nor did I expect it to be. I did wear my Swim skin which was the first time I got to use it and who knows if it helped or not with “speed” but it sure keeps my tri top from rolling up. I swam 32 min in 2017, so I seeded myself there for the rolling start. Liked the rolling start with a cool jump off the dock but didn’t like the fact that it appeared as if so many people ”lied” about their swim times. I pretty much passed everyone in my “heat” and had to breaststroke to get around a lot of athletes who were having a tough time in the water or simply were "mis-seeded". It is honor system and I know several people decided to screw that and just go in because of the heat. The swim current never seems like what they say it should be in Augusta, in fact, it felt like not much at all. Swim time: 32:10 – exactly what I thought I’d swim![/ltr]


[ltr]T1 is long in Augusta with a run around the whole fence and then into the bikes. T1: 5:25 which was for me – excellent.[/ltr]


[ltr]Bike: Off on the bike course and I expected to have a better ride than last year, but this was a new course. I didn’t hate it, but it was certainly not any faster than the old one especially with all the railroad track crossings at beginning and end. There were also three very long hills, an annoying distance grab by the airport with a tough turnaround, and then a good headwind in the last 12-15 miles. I passed several people on the bike, but several passed me as well. I felt good but also felt like I was beginning to cramp a bit and was not happy with that feeling. I was drinking my Infinit every 20 min and taking a gel every 5 miles, but still seemed to be thirsty. Bike felt good overall though until hitting that wind in the last few miles, but all in all, I was very pleased with my time: 3:02:46[/ltr]


[ltr]T2 was tough. I felt a bit of cramping coming on but sort of ignored it. Made sure to get in two salt tablets, stretched my quads a bit and then started off on the run. I felt hydrated enough as I had to pee as well, which I did losing some time. T2: 4:01[/ltr]


[ltr]Run: I always look forward to the run as it is what I can do the best. I felt off from the first step and I attributed it to the heat and just started to go. Don’t know if I was worried about making the same mistake and wrong turn as last year, but I couldn’t really relax and I was just trying to get comfortable. My quads were also very tight and I was trying to run through it and settle in. I saw Shannon and John at mile 3 and then again right after mile 5 when I told them that I was hurting. The first 5 miles were hard and I felt like I was going to cramp any minute and right around the 10K mark, and did just after I had taken in some more Gatorade at the aid station and put some ice in my hat, I just couldn't fend off the cramping quads anymore and had to walk some. After that, I just kept on running as far as I could and then walking 100 steps. It worked pretty well, but I was a bit devastated as running is my thing! Weirdly, everyone around me seemed to be having issues in the run as well and even walking, I was passing athletes out there. I never saw or passed anyone in my AG as I feel they had already passed me on the bike – so I was happy with that. The cheerleaders at the ATC corner were awesome and told me to try to get in more salt and water, but I guess it was already too late. Seeing Diane in her fairy costume made me laugh - thank you. The run was hot, hot, hot as the temps were in the 90s, but as I said to one of the ATC guys, I’m going to finish and I went the right way. Run: 2:14:54.[/ltr]


[ltr]Total time: 5:59:13! Under 6 and I didn’t get lost! 14th in my AG which was great – I had hoped to make the top 10 – but I really wasn’t anywhere near their times. Hats off to the fast women in the 55-59 AG. I was actually 13th out of the water, 17th after the bike, and I battled back to 14th overall.[/ltr]


[ltr]Thanks so much to my coach, Lesley Smith, from AJBaucco Racing. I think we work well together and I hope that we can continue on this path. I love the way she has helped me mesh my running schedule in the winter/spring for Boston with biking and swimming. Thanks so much to Shannon and John for their support and for being there on Sunday, thanks to my cycling and running buddies both in CHQ (Chris, Kent, Brian, Bill, MP, Claire and Carol) and here in Atlanta (Cycle Alpharetta, the Goat Riders and of course, all the Riverside runners!). And Thanks to the ATC for being on the hot corner as I looked forward to you on every loop.[/ltr]


[ltr]I really like the 70.3 distance and I’m still holding out as to whether or not I should attempt a full Ironman. I’m already committed to Boston for 2019 and IM70.3 Traverse City. And maybe, maybe a full – just got to see that final ATC 2019 target race list again.[/ltr]
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Re: Revenge in Augusta

Post  nkrichards on Fri Sep 28, 2018 6:41 pm

Lots to be proud of Michele.  Sounds like you handled the heat and cramping as well as anyone could on a really tough day.  You weren't the only one that struggled from the sounds of it.

Congrats on surviving a tough day.

Rest, recover and then prepare for Boston.
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Re: Revenge in Augusta

Post  ounce on Sun Sep 30, 2018 5:21 pm

Gratz, Miche1e.  I had no idea that tri-tops rolling up was a problem.

I'll tell you to read up on that Harvard Med school article on potassium vs sodium.  If your potassium level is low, any sodium you ingest is just going to be sweated or pissed away because the body balances your electrolytes based on your potassium level, not your sodium level.  If you can stomach a banana, that would be better to at least increase your potassium level.  1 whole banana gives you about 10% of daily potassium.

Gatorade, pickle juice, and other sodium purveyors don't want you to know that because it's bad for business.

If you're real consistent about getting potassium, you'll have more wiggle room on sodium on race day.

Get that wine IV going!
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Re: Revenge in Augusta

Post  Michele "1L" Keane on Thu Oct 25, 2018 1:16 pm

Been pretty much lightly training for a 15K race this coming weekend.  Not sure how "fast" I'll be but it is always fun to represent a team (the Atlanta Track Club) in Masters championship races.  Doubt that I have really done enough true "speedwork", so I should pull up the rear of the team, but that's ok by me.  It will be fun to go to Tulsa as I have never been there - so there is that.  It will be a kind of hilly run, but cannot be anywhere near as hilly as the 10 miler that I ran last week here in Atlanta.  It's funny when you read the course map and you know where the streets are, but you just don't realize how ridiculously hilly they are when traversed on foot.  When you drive, those hills appear so very different.

The 10 Miler has a cool twist in that there is a contest to run a "fast" downhill mile.  I figured I'd warm up, try to run that mile hard, and then just finish the race as the body allowed.  Cool mugs were the reward for the top 50 women and thop 50 men.  Temperatures were beautiful for running on Sunday morning as they were in the low 40s!  First day that we had temps below 60 a since April - and in spite of the wind, it was a great morning to run.  I warmed up for the first two miles and those 8:30s felt so easy (that cold weather), and then I laid down a 6:44 downhill mile.  Certainly not the fastest, but I ended up 33rd on the list and got my coveted mug.  I was also the only person over 50 on the list - so I still have a little bit of speed.  Interestingly, I was the 2nd Grandmaster and 1st in my AG (actually 2nd as Mimi who was 1st Grandmaster is actually 59 still) and she ran a slower downhill mile even though her overall time was 35 sec faster.  I wasn't actually "racing" as my goal was the top 100 - but I do wonder if I will really be able to run this weekend's 15K at a faster pace.  I'd like too, but who knows.  I can say another thing that made me happy was that my last two miles (9&10) were 7:23 and 7:12 respectively.  The last 300m of the 10th mile was downhill, but the rest of those two miles were rolling - so there is that positive note.

One final thing - and you might all gasp - but I signed up to do Ironman Louisville next October 13th.
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Re: Revenge in Augusta

Post  ounce on Sat Oct 27, 2018 1:21 pm

Ride
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Re: Revenge in Augusta

Post  nkrichards on Sun Oct 28, 2018 5:58 pm

Not surprised at all Michele.  I knew it was just a matter of time and place.  Is Carol signed up as well?

Your races are always fast by our standards!

I want to switch races.  Dr. Beckermans' Heart Breaker Half has a separately timed mile as well but it's the uphill mile!  It is a fun twist though.

Happy training...
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Re: Revenge in Augusta

Post  Michele "1L" Keane on Mon Oct 29, 2018 4:30 pm

Yeah, the Atlanta 10 Miler used to run the mile up Cardiac Hill (named because the "heart" center at Piedmont Hospital is on the top and it is a tribute to Heartbreak hill), but I guess it was harder to get racers to commit to it.  When they reversed the course, a lot more runners will indeed "race" down it.

So my USATF 15K Masters Championship was this past weekend in Tulsa and I was pleasantly surprised with my run.  The course was pretty tough with some good hills (Michael Young ran it last year and had prepared me as had some of my ATC friends), and I expected to run around 1:12 or so.  I ended up with a 1:10 and even Age Graded to Bronze medal status (over 80%), so I was very pleased.  Of course, my particular AG (F55-59) is by far the most competitive in the country (who knows!), and the top 3 women in my AG were flying and pretty much beat all the 40+ and other 50+ women.  The overall female masters winner who is 56, ran 58:14!  Unbelievable!  My PR set when I was around 30 for 15K at the Cascade Runoff which was in Portland, OR and was up hill for the first half and downhill for the 2nd is only 59:25.  I was quite pleased though as the age grading gets me under my PR and the last time I "raced" a 15k was at Gasparilla back in 2007 and ran 1:07 and it is flat, flat, flat.

Going to take a good rest with a couple of easy down weeks and then it will be time to think about ramping up for Boston and what is t come in 2019.
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Re: Revenge in Augusta

Post  ounce on Mon Oct 29, 2018 9:59 pm

Gratz, 1L!  Good to know you and I are the nose and the tail in this group.

Boston?  I've heard of that place.  I hear it's always packed and people just keep coming back.  Good luck on the training, too.

Gratz on your Sox, too.  You realize Cora was our bench coach, last year.
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Re: Revenge in Augusta

Post  nkrichards on Tue Oct 30, 2018 9:01 pm

Not surprised to hear you made a good showing in your 15K!  Congrats on a nice race.

Enjoy a couple easier weeks before your ramp up for Boston and Ironman Louisville.  You should be able to concentrate on running until April and then increase your biking and swimming in preparation for Louisville after Boston.  Won't be like last year when you had a 70.3 just a few weeks after Boston...unless you've got one on the schedule we don't know about....

Happy Holidays...Happy training...Happy racing
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Re: Revenge in Augusta

Post  Michele "1L" Keane on Wed Oct 31, 2018 1:52 pm

Well, I do have a little 70.3 on May 19th in Chattanooga and one on 8/25 in Traverse City.  That's all between Boston and Louisville.
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Re: Revenge in Augusta

Post  nkrichards on Thu Nov 01, 2018 9:26 am

Michele \"1L" Keane wrote:Well, I do have a little 70.3 on May 19th in Chattanooga and one on 8/25 in Traverse City.  That's all between Boston and Louisville.
You'll definitely be biking and swimming during Boston training!  Looks like a busy racing season....and I'm sure you've got some running races mixed in there as well.  You have some you do every year.

Happy Holidays and Happy training...
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Re: Revenge in Augusta

Post  Michele "1L" Keane on Mon Nov 05, 2018 8:23 pm

Funny, as I will also have a two week vacation in japan at he beginning of June.  But my daughter, who has signed up to run her first 5K - asked if it is easy to run in Japan - problem solved.
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Re: Revenge in Augusta

Post  nkrichards on Wed Nov 07, 2018 3:34 pm

Michele \"1L" Keane wrote:Funny, as I will also have a two week vacation in japan at he beginning of June.  But my daughter, who has signed up to run her first 5K - asked if it is easy to run in Japan - problem solved.
Enjoy Japan!  

I'm trying to figure out a training plan for the Heartbreaker Half (Feb 17) knowing that we'll be in Australia from Dec 30th-Feb 4th.  In addition to long flights I've got several hikes planned.  I'll just fit in what I can I guess...
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