Cranberry Sprint Race Report: Going fast.

After a whole season of races that take more than two and a half hours, it was really nice to have a race that I finished in just over an hour. That's not to say that I wasn't sore after this race or I didn't take a mondo nap. It's just nice to go fast and be done.

[Bikes racked, goggles checked, ready to race. ]

I had planned on it being a wetsuit legal race, but when I got there, the water temperature was 79 degrees. At that temperature, wetsuits are allowed, but you're not eligible for prizes. The swim was supposed to be a half mile. I had estimated that without a wetsuit, I'd probably finish in about 14 minutes.

Another change: I had decided to try out a different top this time around. Both my head coach and one of our assistant coaches race in the "running singlet" rather than the tri top, so I thought I'd give it a go (the tri top zipper sometimes chafes).

I started the swim on towards the front and on the left with all the other women in 30-34 and 35-39. When the horn sounded I started swimming hard. Quickly, I was out ahead of the mele. I could see about 6-7 girls ahead of me all swimming together, but I was mostly alone. Without my wetsuit the top swished around a bit in the water. Not a big deal, but my heart rate strap also came dislodged and started inching its way down my waste. Just at the final buoy, I saw another woman from my wave come up on my right. I held onto her as best I could, but she got out of the water about 5 seconds ahead of me. Paul was waiting for me on shore and told me I was less than a minute behind the leaders and in 8th or so place. My watch said 7:30. That swim was short! Afterwards the officials said it was closer to 0.3 miles.

[trying to get the heart rate strap back in place]

[I had pretty decent rack positioning, near the bike out, though a bit off to the side]

I beat the woman who overtook me in the swim out of transition by about 40 seconds, and successfully mounted my bike. The bike route was two loops of 5.5 miles, and it went pretty fast. On the first lap, I was passing people, but never sure if I was passing people in my age group. I saw a few 25-29, at least one 35-39, and I was pretty sure one 30-34. I did get passed by the elite woman toward the end of the first lap. On the second lap, all bets were off. I was passing people a lot, but I stopped even trying to keep track of age groups. I didn't get passed by any other women.

[heading out on the run]

Paul was waiting for me at T2. I asked him how many girls were ahead of me. He said he thought I was in 5th place (out of 30-34 and 35-39). Off I went. Got about 300 yards outside of transition and decided I really didn't need to be running in my visor. It was cloudy and misty out, no need to shield my face. So as we rounded the corner of the parking lot, I tossed it onto the fence post.

I got passed by a few men but mostly just focused on picking people off. At the one mile mark, I saw a guy pull over and star to walk. As I made the pass, I reminded him, "Only 2 more miles, dude." He said thanks and started running again.

I got to the hill and saw a female runner up ahead of me. I forced myself to up my cadence and direct my eyes down at the pavement. Whew, made it to the turn (the halfway point in the hill), and I've gained some ground on this woman. Eyes down, cadence up, and we've cleared the top of the hill and come into the water stop. Just after the water stop, I caught up to her. I asked, "Are you 37?" She said, "yes, and you?" I told her 32. She said, "oh, well done then." I said, "you, too." She said she would have wished me luck even if I had been in her age group. Isn't that nice.

My next mark was a 50 year old man, but I just couldn't seem to pass him. I followed him all the way back to the park. Just as we were about to turn in, I finally catch him. The volunteer rightly tells us, it's about two tenths of a mile to the finish (I hate it when they throw out completely inaccurate numbers). And I try to squeeze out every last drop.

[my favorite shot from the race: the finish line, just after I had crossed it]

Paul tells me he thinks I was 4th in my age group. But I ask if that included 35-39 year olds, and he wasn't sure. We wait for Andrea and Rachel to finish up and snap this shot:


The results come in: 3rd place in age group. We find a dry spot in the tent for the awards, just as it starts to rain.

[Third place and looking pretty short on that podium]

It's not quite the win I'd planned, but I feel like I really went hard, and I'm very satisfied with the outcome.

Analyzing your results

I took 3rd in my age group yesterday at the Cranberry Sprint, and I'll post a full race report tomorrow. Today, I wanted to talk about analyzing race results.

You see, this morning, I awoke to find the full results from the race posted to Cool Runnings. I wanted to find out how my discipline times stacked up against the rest of the girls in my age group, but with the raw dump of results it's hard to figure out. You can use excel, but excel is, let's just say, not very graceful with this kind of data. I had to use a handful of tricks to massage the data to a usable format. Here's how I did it.

Just the basics

First, copy and paste. I usually paste results in as text (Using excel, 2007, from the Paste drop-down, select Paste Special, then choose Text.) Depending on how the data is organized it may pasted into individual cells. If not, from the the Data menu, use Text to Columns to quickly spread the data into columns.

I then use an autofilter to view just my age group results (from the home menu, select Sort and Filter, then Filter to add the filter). In the column labeled div (i.e., division), use the drop down to select just your age group.


Then I can sort by each discipline to see how my times stacked up. Sorting by swim, I see that I had the 5th fastest swim in my age group. By bike, I had the 4th fastest time, and by run I had the 4th fastest time, which led to my overall 3rd place age group finish. Nice.

With a race where each of the discipline times is under an hour, this works well. But try sorting by Tottime (Total Time) smallest to largest. You'll see the folks who completed the race in under an hour end up at the bottom of the sheet, not at the top.


Fixing times
Excel is looking at the times for the top 9 finishers and thinking they did a 50+ hour race, not 50+ minute. To fix this you need to use several time functions: TIME, HOUR, DAY and MINUTE. Here's the equation you can use (where E2 is the Tottime):

=TIME(0,HOUR(E2)+24*DAY(E2),MINUTE(E2))

TIME takes 3 inputs: hours, minutes and seconds. Basically, this says, set hours to 0, set minutes to the hours field (plus days because the HOUR function doesn't return values great than 24), and set seconds to minutes. You can use this function for everyone in the top 9 in a separate column, then copy and paste-value to the Tottime field.

I use similar functions to this one to convert each of the discipline times, so they are comparable.

Fixing the rankings
Excel tries to be smart. When you enter 1/18 in the Div/Tot field (i.e., your rank within your age group), it reads that as the date Jan 18, 2011. This is probably helpful much of the time, but doesn't work when you're trying to show that a person was the first out of 18 in his age group. You'll notice for people in the top 12 of their age group excel is replacing the rank with dates, but after 12 it displays them properly. The short answer for how to fix this is:

=IF(ISNUMBER(F2),IF(YEAR(F2)=2011,CONCATENATE(MONTH(F2),"/",DAY(F2)), CONCATENATE(MONTH(F2),"/",YEAR(F2)-1900)),F2)

Basically, this function first checks if the entry has been converted to a date, then it recreates the ranking as a text item. (There's also a little funny business in there about the year being outside of 2011.)

Cumulative time

Finally, I like to look at my positioning in the pack at relevant points in the race. Having fixed each of the discipline times above, I create a cumulative time exiting T1, entering T2, exiting T2, to see how I'm fairing versus the competition. It's pretty simple: Exiting T1 = swim time + T1 time, Entering T2 = Exiting T1 + bike time, Exiting T2 = Entering T2 + T2. I then graphed the resulting ranks in powerpoint (I'm in orange!).


You can see the first woman out of the water held onto her lead throughout the race. I came out of the water 5th, passed one person in transition and another on the bike to put myself in 3rd place, which I held onto for the remainder of the race.

Cranberry Sprint Race Plan: The Encore

It seems like it was just last week I was planning for Age Group Nationals. Ok, it doesn't just seem that way. This weekend, I've got the sprint at Cranberry.

Every year since I returned from Australia, I've done the Timberman Sprint with my good friend Andrea. She and I did our very first triathlon together way back in 2005, so it's sorta special to get to do Timberman with her each year. This year, unfortunately, Timberman Sprint was scheduled for the same day as Nationals. Andrea competed in Timberman without me last weekend (and beat her previous best course time by five minutes!), while I raced at Nationals. We decided we'd need to find another sprint to do. Enter the Cranberry Sprint. We chose it because it was close enough to our A races that we wouldn't really have to train for it. In fact, since Nationals I have trained exactly once: a 20 minute or so open water swim yesterday.

I raced Cranberry Olympic last year. This year, I'm pleased to be doing the sprint because (a) it appears we'll be able to get it in before the hurricane hits (the olympic distance may not be so lucky) and (b) it's my only sprint for the season. Last year's Timberman plan was to have fun and go hard. Plan for Cranberry is the same. And add to that a win. We'll see how I'm feeling race day, but from this comfy couch, it certainly feels doable.

Cranberry Race Report: Knocking on the door

[me, Head Coach Ali, Assistant Coach Christina pre swim]

I did it. I finally broke my PR of 2:43:49. My new PR is now 2:43:05. So 44 seconds improvement, which sounds sorta piddly after 18 months of training. Here's the thing: I went all out on this race. I pushed the swim, I owned the bike and I struggled through the run. I left absolutely nothing left in the tank, so I will take those 44 seconds with pride. (I will also remember that this course is technically 1.2 miles longer on the bike than my previous PR).

The swim was .8 miles around a cute little pond. The start was messy. I got out to start in the front, and still got pretty thoroughly pounded out to the first buoy. Then things eased a bit. Every 12 strokes I'd look to my right and I'd see another girl in my wave and I'd think, "ok, push it on this one and drop her" 12 strokes later, I'd look right again and see her, no further behind me, but importantly no further ahead. This girl paced with me the entire swim. And it was great to have some one right there. I definitely pushed harder because of it.

[yay 7th]

I came out of the water in 7th place in my age group, right behind the girl who paced with me and one other. I got out of transition ahead of those 2, so I was 5th starting out on the bike. As I've said, I rocked this bike. Just focused on picking people off and drinking plenty of fluids. I even held my coach off until the last few miles. I passed two girls in my age group, putting me in 3rd until the very end when I got passed just before the chute. Maybe it was getting passed at the end, but somehow, I just wasn't thinking when I was dismounting. I'm not the most graceful at getting off my bike: generally, I take my feet out of shoes while riding, then put weight on the right shoe, come to a stop, put my left on the ground, and swing the right leg over. Somehow this time around, I attempted a different dismount. I tried putting my weight on the left, and swinging the right leg over before coming to a stop. I didn't fall, but I did lose my left shoe in the process.

[just about to attempt an entirely new dismount]

I passed the girl who passed me at the end of the bike at the beginning of the run. Then it was just trying to hang on. It was a long, hot slog, not all that different from the half ironman run. I got passed about halfway through by another girl in my age group, just pushing me out of the top 3. I grimaced my way through the last 3 miles, but never got passed again.

[out on the run]

Finally, I've gotta give a shout out to the awesome spectators who get up when it's dark out just to come out and cheer. It was great to see other BPC and BTT athletes out, snapping pictures and cheering us on despite the pain, and of course, Paul and his parents coming out for it.

[post race cool down]

Cranberry plan: one more time, with feeling

Feels like I just wrote up my last race plan, and here I am writing another. Guess that's the way it goes with back to back races. Cranberry is this Sunday, and it's an olympic distance. It's my last oly of the season, and I have to admit, I'm a little trepidatious for several reasons.

1. Last week's race was awesome, so seems like it will take a lot to rival it.
2. My last olympic at Mass State wasn't as awesome as I thought it would be, so I don't want to get my hopes up again.
3. Work's just crazy this week.
4. Paul's parents are coming to town, so we've been busy prepping.
5. It rained Monday to Wednesday of this week.
6. Because of 3, 4, and 5, today was my first training since Saturday's race. This is unheard of for me. I just lost the plot the week. Planning on a quick spin tomorrow morning, and that's probably it in terms of prep.

As a result, I've started obsessing about little details (like how to wear my hair - my hallmark braids aren't working with this new hair cut, so I was soliciting suggestions from my teammates this morning. Solution: two piggie tails on the top of my head, one low pony. Gonna test it out on the ride tomorrow) that my coach points out, won't make me any faster.

In my heart, I want to podium, I want to break my PR, but I worry that using those goals, I set myself up for disappointment again. I don't know how many people will be in my age group (though if I assume 5%, then it should be close to 50). I can't control how hot it's going to be (expected 88 degrees). How can I set these things as my goals when they feel so out of my control?

So here's my plan:

• 5:00am wake up, oatmeal
• 5:30am start driving down there (drink a bottle of heed)
• 6:30am arrive, bodymark, rack
• 7:05-7:25 warm up run
• 7:30 replace running shoes in transition
• 7:45 - 8 warm up swim, gu
• 8:10 start swimming! Start watch!

In the swim, I want to start near the front of the pack, push to the first buoy, then try to settle into a nice, but hard rhythm. Hopefully a wetsuit will work here, if it's not too warm.

Fast transition, tri shoes, already clipped in, grab helmet and sunnies.

Last week, I got passed on the bike by 5 people (and one whom I passed back and kept behind me). I know my swim is my strongest leg, so in all likelihood, I'm gonna get passed on the bike. I'm embracing this. My goal for the bike is to hang with these tough girls who pass me and use them to push me to go faster. "Keep them in your sights" is my motto. Gu once settled in, One bottle of Heed - drink the whole thing!

Second transition: runners, helmet off, visor on, race belt.

The run is tough too. Those 8 minute miles are elusive, but I will continue to hunt them down. I will use my watch to mark each mile. Ideally, I'd love to pass some of those fast bikers on the run, but that's out of my control. So I'm focusing on 8 minute miles, relaxing my shoulders and enjoying my run.

Finally, a few more piccies from last weekend:

Brenda (ready for her first tri), Andrea and me

into the chute