Monday, July 25, 2011

70.3 Taper & Winner


Week 12 of 14 and taper has arrived for a two week visit. Usually tapers make me mad and restless, but I’m welcoming this one.

I’ve been putting in 11-12 hour training weeks. Just a drop in the bucket for some and way out of reach for others. For me, trying to fit in workouts has been challenging. If training was all I had to do it would be a piece of cake, but like all of you, I’ve got a job, a family, a life that needs attention as well.

A typical week for me looks like this:


This week I’ll taper to an 8 hour week, next week will be 4 hours. The Boulder 70.3 is in 13 days. Butterflies for sure. This reminds me of my first marathon in 2009 when I had never done a long run of more than 20 miles in training. Could I go 26.2 miles? Yes, I could and I did.

This time, I have never done the full 70.3 distance at once because that would be stupid and my body would hate me. But, this leaves my pea brain wondering if I can go the distance. Let me rephrase that. I know I can go the distance, but can I do it the way I want to do it? Of course I have goals in mind.

Goal A: Finish the damn race in one piece
Goal B: Finish in 6:30
Goal C: Finish sub 6:30 with goal of 6 hours

My ideal breakdown is:

Swim (1.2 miles): :45 mins
Bike (56 miles): 3:20
Run (13.1 miles): 2:00
Transitions will probably total 6-7 minutes

This equals 372 minutes or 6:12.

Yes, this may conservative or it may be lofty. I’m not sure.  The weather will be reaching into the mid-90s by the time the run starts and there is little shade. I’ve never done a race this long before in terms of time. Just not sure how I will hold up.

But, I have trained hard and I need to trust that. Could I have done more? Absolutely. Could I have slacked off more, you bet. When pre-race nerves get the best of me, I need to remember to:

  • Trust my training
  • I can do anything I set my mind to
  • Run my own race
  • I am stronger than I think I am
  • It’s just a race, not the biggest deal in the universe

How do you pump yourself up the weeks before your big race? For me it is all about getting in the right mind space and not psyching myself out.

Any 70.3 advice for me?


PS:  Amanda from Runninghood is the winner of the Special Hidden Talent Contest with 35 out of 77 votes! That girl can stretch her tummy skin like a mean piece of taffy. Amanda – email me and let me know if you want a small or medium SUAR shirt.


  1. I'm with you in the mind space/not psyching myself out. Otherwise I turn into a giant ball of nerves bitchy train wreck.

    I'm trying to do that now, with 2 weeks to go until RnR Providence and I'm trying to break 2 hours in the half. I know I can run a 2:10 half, so I have to trust my training and speedwork to help me continue further.

  2. You are all over this!

    I'd say you deserve a Vegas trip after you kick this 70.3's a$$!

    You've. Freaking. Got. This.

  3. I JUST did my first 70.3 last weekend~ and had ALL of the exact same thoughts that you did. A few things I learned..

    a) the time goes surprisingly fast
    b) carry 2 tubes
    c) this race is YOUR race...nobody elses and

  4. You are going to be amazing! You've trained and you have it all planned out, now all you have to do is go and be your best. You will seriously rock it!

    Congrats to Amanda and her stretchy skin. :)

  5. Best of luck with your race! I am doing my 2nd 70.3 in 3 weeks so getting close for me too!

    As others said, run your own race and listen to your body! I walked thru the water stops on the run and still beat my goal time by 16 minutes!

    You can do it!!

  6. You can do it - just enjoy it :-) I just did my first one (here in Finland) for time 5:32 10 days ago and i felt great all the way! I think you´ll do the changes much faster than you think. My only advise to you is: pee in the end of the swim :-) Good luck!

  7. I just did my first 70.3 on 7/17 with exactly 3 weeks of training...while not recommended...i did finish and I didn't die.
    Race Report:
    Good luck!

  8. No advice other than enjoy! Can't wait to hear all about it. You totally rock!

  9. Wishing you the best with regards to the taper…in some ways it's probably the hardest part of the training deal. You ARE 6:12. Why the F not? It is YOU. Now get set to get it :)

  10. Wow! Your training is amazing! I love the things that you remind yourself of when your pre-race nerves get the best of you! I think I am going to use those too! Good Luck with The Boulder 70.3! YOU CAN DO IT AND MEET YOUR GOAL TOO!

  11. You got this - have a great race! I didn't realize your race was so soon, seems like you were jus tmulling over the training plans a few weeks ago. If anyone can do it, you can!!!

  12. Yes... you will be fine.

    70.3 is not horrible once you break it all down. What may make or break you is your nutrition on the course.

    Be smart and make sure you stay hydrated.

    Execute your PLAN perfectly. Don't change the plan. If you don't execute your plan, you execute yourself ;)

    Have fun :) I don't pump myself up. When you go to packet pickup for an Ironman brand event, that is all the pumping up you ever need :)

  13. What, you want MORE advice???? Sheesh you are needy, aren't you? There is good advice out the ying yang over the last bunch of posts. Your time goals look reasonable, but don't get bent out of shape if you get behind them. It will be hot, and shit happens. Stay strong, and don't stop.

  14. It will be better than you think....your projected times are right in line with my one and only 70.3 but I was slower on the run (6:33 was my finish). As soon as I shook out my legs from that unGodly bike ride, I was fine but it took a mile or so to find my legs and then I just didn't push during the run, was just happy to know that I would be finishing at that point. Once you get to the run, it's totally have it in the bag and you will be ESTATIC! Good luck and enjoy!


  15. Keith: yes, I do need more advice, and I've gotten some new stuff here today like recent race reports, etc. If it helps, why not? It's my blog and I can be needy if I want to.

  16. Awesome goals and I'm sure you'll reach them! Happy tapering and good luck!! I'm also in taper mode!

  17. I did my first 70.3 last year and it was so much fun! I loved the distance - way more fun than an Olympic or Sprint. Enjoy yourself and don't get in a dark place if you feel like you're struggling. You may feel like crap at some point so just power through it, knowing it is sure to pass. You've done the training and that's what will get you through.

    Be sure to not get so excited that you forget to hydrate and eat. GOOD LUCK!!!

  18. I can't imagine the nerves as you head into 70.3. I know you will hit your goals and enjoy it. I've never done a tri or got that far so my best advice is to trust your training and enjoy the experience.

  19. Gosh darn it! I should have entered my darn video. But Amanda is way cooler & she totally would've beaten me.

    Okay 11-12 hours a week sounds incredible to me. You mad woman. You make me feel like a lazy woosy that sits on her butt eating bon-bons all day! I need to get my ass moving. Heck, I'm going start doing jumping jacks in my cubicle right now...

  20. Good luck! You are going to do awesome, especially as a runner, you will be able to get it done on the run, when the swimmers and bikers are tired and hating it, you will know what to do out there on that run!

    I did my first 70.3 this year, and then did it again one month later. If I can do it, you can do it! I totally agree to do your own race, worry about yourself and no one else's pace. It does go by pretty fast, and don't get bogged down thinking about how much longer you have to go. One thing I thought about while biking on my first was how great it was going to be to get to run on such a beautiful day after finishing my bike. We had been plagued by rain prior to the race, and I was really excited to just be able to run in the sun. While that excitement didn't last, I was glad I had it for the beginning of the run. When it gets tough, just be thankful you are out there doing your thing!

  21. I have nowhere near the experience or expertise that you have, but during my last 1/2 in June (in which I PR'd) when I stopped for a walk break, my inner drill instructor piped up and asked me if I was gonna be happy with my race result knowing that I had walked. I set out to RUN the darn thing and was I gonna be SATISFIED looking back, knowing I had WALKED?? Needless to say, that got me going because NO, I wouldn't be happy knowing I had walked. Then during the last mile or so, my mantra became "Empty the tank. Give it all you got. Empty the damn tank." And I did. And I PR'd. :)

    Running, or any endurance sport, is a good percentage mental strength as well as physical strength. My novice advice would be to have a mantra, or a word, you can use to kick yourself in the ass.

    And I totally agree with all the previous commenters - YOU. TOTALLY. GOT. THIS.

  22. I can't believe you're already tapering! Whoa, this went by fast.

    I usually "pump up" by reading old race reports where I did well, and more importantly HAD FUN :) it helps remind me why I go through it all, and that feeling that comes with the Finish Line crossing.

    You're gonna kick ass!

  23. My only advice is to read bullet point #1 to yourself: Trust your training.

    You are prepared so now it is time to enjoy your hard work. That is what race day is all about.

    Don't think of it in terms of a triathlon but instead you are a swimmer, then a cyclist, then a runner and it will all come together for you.

  24. I'm so excited to see how you do Beth!! Yay I won! :) Honored to wear your shit, I mean shirt. Small please. I'll e-mail too!

  25. I think you're being conservative because I think you'll be faster in transitions. And I know nothing about tris so you should ignore everything I say.

  26. AHHH SO SO EXCITING!!! You are going to get your goal!! I usually hate taper too but 12 hours a week is crazy and taper would be amazing after that!!

  27. Good stuff here!!! Love that you are getting all this advice helps me a ton too!

    I have no advice...I would say see you at the finish line but chances are you will be long gone by the time I get there!

  28. Transitions will take less time than that, but okay that you are being conservative. You are amazing. Trust the process. YOU. WILL. SUCCEED.

  29. My first 70.3 is this Saturday. I'm 56, and my goals are a little different than yours. No real time goal, but I would like to finish in 8 hours. I have a "goal" for each segment - smooth on the swim, strong on the bike, happy on the run.
    And my goal for every race - enjoy the experience !

  30. Exciting! I'm volunteering for that one, I'll be with my daughter at the first aid station of the run. Hopefully temps will cool down a bit, it's been BRUTAL lately.

  31. You have done so much more training than I ever did for my 2 IRONMANs (or is it IRONMEN?) so I bet you can aim at that 6 hour mark good luck.

  32. More advice, you aren't racing, so take it easy in the change overs, AND HAVE FUN!!!!!!

  33. Looks like you have been working hard for this race, awesome commitment to training! Enjoy the experience and best of luck to you, I hope it all fits together and you kick some ass!

  34. I have no advice as I am beginning to hyperventilate now just thinking about doing this!! Where's my paper bag??

  35. Have fun. What another amazing accomplishment! Trust everything. Love you!

  36. Good luck and have fun - can't wait to read about it!!

  37. Ready to hear about how that 70.3 got served by SUAR. "Don't be afraid to give up the good to go for the great."

  38. Enjoy this taper - well-earned for sure. For me it's all about trusting the training and remembering all of the GOOD days - they aren't flukes!

  39. You can do it!

  40. Amanda said that I can have the shirt. I'll take a large.

    Good luck young lady. You are a total stud. This will be a walk in the park for you. Okay, maybe not, but if it was easy it wouldn't be fun.

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