Samoa Half Ironman Race Report

I got a bit slack leading up to our little trip to Samoa and neglected my blog a bit... But the couple of weeks leading up to Samoa were pretty boring, I pretty much just swam, biked and ran and worked.  Biking was still a bit mojo-less and running was starting to feel a bit tight in the leggie department.

The trip to Samoa was about being able to practice racing in Kona race kit and do a race somewhere hot.  I was racing Pro even though I made a statement a while ago about sticking to Age Group but the whole thing came about because Gina Crawford enticed me into doing the race so I figured if she thought I could race Pro then why not...

We got to Samoa two days before the race so spent most of our time lying around exclaiming how hot it was.  This was a first time event for Samoa and they really tried hard to put on a good event which was pretty impressive considering most people in Samoa probably didn't even know what a triathlon was.  All the competitors (about 40 of us...) did a little march from the race hotel to the transition accompanied by the police marching band and then the Prime Minister gave a speech (admitting he didn't know what we were going to be doing and why we were only doing half), so it was all a pretty big deal.

Like the Parade of Nations at Kona.  No undies run though

Samoa Police Brass Band

Swim course reccie

 RACE REPORT

The Pros got a 2 minute head start but with such a small field I had a feeling I would be swimming by myself and after about the first 150m I was all alone.  Being a non-wetsuit swim it was a good chance to test out my Blue 70 swimskin which sadly didn't give me any amazing ability to swim but was pretty comfy.  I got passed by about 3 people from the group behind and came out in front of one other Pro - woo!
It was later commented that I took a long time in T1 and it may not have been the speediest transition but it flowed nicely and I didn't forget anything.

Onto the bike which was 3 laps adding up to about 14km through the city and then the rest of the way out and back with a big hill at the turn around.  The roads through town were pretty smooth but at the first bump I hit at the end of the first lap my rear bottle came flying out.  It was a full bottle of Replace and I knew that I needed it for nutrition so I started to stop to pick it up but the little policeman on a scooter waved me on and said he'd get it so I carried on.  I was starting to get concerned by the time I was on the 3rd lap but then I saw him come up next to me and handing me my bottle - what service!  He then scootered next to me for about the next 50km beeping his horn to anyone who looked like they were going to pull out or cross in front of me.  The road was so, so bumpy, I was weaving all over the road avoiding the potholes.  There were potholes on top of potholes... Jared broke a spoke when he hit a rock avoiding a pothole and so many people had multiple punctures.  Because the roads were so rough I found it really hard to get into a rhythm and I think all the jarring really took a toll on my legs.

Bumps upon bumps upon potholes

I could tell my rear bottle wasn't go to stay in the bottle cage for long so I drank as much of it as I could and started to feel rather bloated and icky after about 50 minutes.  The bottle ejected itself a second time but only had about a quarter left so I wasn't concerned but my little police escort picked it up for me and handed it back to me - bless him.
We rode through a lots of little villages who had gone to heaps of trouble to support the different countries represented in the race.  I'm sure they had never seen anything like it with our aero bikes and alien looking helmets but they all got really into it.  It was a bit nerve racking riding past kids who looked like they were about to jump in front of me and getting buckets of water thrown (and I mean thrown with enough force that I almost came off my bike) over me by large Samoan woman.

Team NZ supporters

Village people getting into it

It was not a fast course and while I admittedly rode a bit conservatively it took a little bit over 3 hours - I can't even remember the last time I took over about 2hrs50 on any 90km course.

Another slow but efficient transition and I was onto the run.  It wasn't the most exciting run course being 4 laps out and back through town with about 20m of shade per length but plenty of aid stations with water and ice which helped to prevent overheating.  The first couple of km's were a bit quick but then settled down to a good trot pace.  One direction was faster but hotter with a tail wind and the other way was slower but cooler with the head wind.  When I say cooler it was over 30 degrees so not really cool at all.
The benefit of the multiple out and backs was being about to see fellow competitors so I crossed paths with Kezzle and J-Rad several times and was very excited to see them in 2nd and 4th.  Jared was most concerned about the fact that I wasn't wearing a hat and being the gentleman that he is offered me his hat when we crossed on my second lap.
My hip and quad started to tighten up after about 15km but I managed to maintain my tootle pace to the finish.  At the finish I was treated to an ice sponge bath which was rather intense but a good way to cool down until I got an ice cream headache and thought my brain was about to explode.

So overall it was a good hit out - certainly not a fast course or a fast time for me but a good chance to practice with the gear I plan to use at Kona and to practice racing in the heat.  And a good day for Kezzle especially who came in 2nd and J-rad in 4th - both of them taking maybe their only chance to beat the legendary Cam Brown who punctured 3 times but still managed to run his way up to 5th.  On the girls side Sam Warriner and Gina had amazing races to come 2nd and 3rd overall beating all the men except Graham O'Grady so a good day for NZ.

Feeling a bit giddy after two sips of alcohol coconut juice

Making up numbers on the Women's podium

Go Kezzle and J-Rad 

The race organiser Seti really put his heart and soul into this race and really did a great job - it was much better organised than some races I have done in NZ! We were so well looked after and everyone was so friendly and happy to help, hopefully I will be back next year!

Big Jo Training July 8 - July 21

SWIM

We got evicted from our home pool all of last week due to 'scheduled maintenance' - maybe a bit late given the pump fiasco a couple of weeks ago.  So we trooped back to Newmarket for the week which is where we spent most of our time when the Teps was being revamped.  In the past year since the the last time we were there they have painted the pool green - oh wait no I think the pool turned green by itself.  It used to be a beautiful blue, clean and well cared for pool but when we arrived on Monday we were shocked to find an icky looking greenish pool which looked like it needed a good clean.  The water appeared to be clean (albeit a bit low on the volume side) but the spa pool was rather murky and the showers had good pressure but was a bit too concentrated so it felt like I was being hosed down by a fireman's hose.  All in all a bit disappointing.  So if anyone from Newmarket is reading this clean up your act!
Even the cafe attached to the pool was having problems with their eftpos and forgot part of our order. The cheese scones were still delicious though.

BIKE

Feeling rather uninspired on the bike at the moment, can't seem to produce the power I had a month or so ago.  I have been averaging around 12 hours on the bike per week and even got up to 13 hours last week thanks to some delicious winter sunshiney weather.  So hopefully the good weather will continue and my mojo will return.
We are doing the Samoa Half Ironman in less than 3 weeks (eek!) so have been doing some half Ironman paced efforts which aren't too bad, I juts can't imagine doing a half Ironman in ~30 degree heat when I am out training in below 10 degrees with all my gear on and we are only there for 2 days before the race so won't have much time to get used to it.  It will be a perfect dry run for Kona though and a nice little escape from the cold.

Looked a bit more impressive in person, but still an obiligatory "I'm out enjoying the morning being a healthy person while you lazy people lie in bed and miss out - my life is so fulfulling" type of picture

RUN

Runnies is going well and starting to build.  Ironman training only really began a couple of weeks ago so I am slowly building up the mileage - I ran 19km for my long run on Saturday woo!  The weekends have been pretty good weather recently and pretty warm by the time I head out for my long run which good.
Last week was quite an eventful week with my friend Amy Campbell (now Amy Howse after a wedding in Vegas) completing the Badwater Ultramarathon in Death Valley USA in what may be the fastest time any Kiwi has ever done, certainly the fastest a Kiwi girl has ever done.  217km in 36+hrs and 40+ degree heat - and people think we are crazy for doing Ironman! This takes crazy to a new level.  Pretty impressive though and I am now proud to say that I know someone who has done Badwater.  Hopefully I will get to go to Death Valley one day - not to run 217km, but just to see what it's like.  Crewing for someone doing the race would be pretty awesome.
In the meantime I will stick to my ~45km per week in 10-15 degree heat admiring my pretty shoes as I go...

New friend

Banana cake fail

Big Jo Training June 24 - July 7

SWIM

A bit of excitement at swimming with us being evacuated from the pool 1hr into our session.  Nothing quite as exciting as a code brown which was of course my first thought but actually due to a leaking pump or something.  The excitement was quickly over once we realized that they turned the hot water off so it was cold showers for all on a chilly winter morning.
Actually a bit more excitement now that I think about it - I found a Speedo silicone strap for my goggles - wooo! No more mornings of lifting my goggles up and having the perished strap snap in half and me having to run to reception in my togs to beg for some scissors to cut a fresh piece.  And it was so cheap I even bought a second one to put in the bank.

BIKE

Knocked out 2 weeks of ~12 hours on the bike - BOOM.  Not really seeing an improvement in my riding sadly.  But I have noticed an improvement in my awesomeness with my awesome new paint job on my TT bike - behold:

Deliciousness

The best part

So now I am riding my TT bike 100% and it is great, we even finally got a nice sunny Sunday to do a long ride so let's hope that continues.

RUN

Running is still good! I even bought a new pair of shoes - purple is not really my colour but hopefully purple is fast.

Purple=fast? I hope so

Purple shoes + orthotic top cover too thick = ouch

 I had an awesome run last weekend and was 90 seconds quicker over the same course as the week before, and then backed it up the next week with my second slowest time on that course so I guess I can't be great all the time...

Roast chicken 101

Big Jo Training June 10 - June 23

SWIM

No new exciting toys at swimming the last couple of weeks sadly and no exciting swimming news.  The most exciting part of swimming at the moment is the spa at the end which is basically the reason why I go to swimming on these cold mornings.
We haven't been doing any threshold stuff so it has all been pretty easy but apparently some threshold sets will be starting soon which will be good for our up coming races, not sure if everyone else at swimming will appreciate it though...

BIKE

Last week I almost cracked 12 hours on the bike which was a bit of a surprise but then it was followed by a ~10 hour week which is about what it has been for the last couple of months.  The weekends have become a real problem with every Sunday morning pissing with rain which makes our long ride very difficult.  Our long rides have only been about 2.5 hours long instead of 3-4... but we have not even reached July yet and so are very far from the business side of Ironman training so no need to panic just yet.  And all those people harping on about their 160-180km rides of FaceTube are just silly - who needs to be doing such huge amounts of training 4 months+ out from Ironman?! I normally only start training specifically for Ironman about 12 weeks before...  The proof will be in the pudding come October the 12th...

 

Tree down - not good biking weather

The Tadpolemator is very close to be finished and hopefully I will back on it by next weekend, here is a little sneak preview...

Nom nom nom

RUN

Running is GOOD! I have been keeping my long run at about 80mins and I was even a whole minute faster over the same course last weekend - woo! I have to say it is very nice to run without being injured so long may it last.
I bought a new pair of shoes the other day so I am eagerly awaiting their arrival, can't quite say that purple is my colour but hopefully it won't clash with my BMW kit too much...

Shame I couldn't wear my warm jacket during the Polar Blast

Lunch with my new friend John

Big Jo Training May 27 - June 9

SWIM

Exciting swimming news - the Muppet Swimskin II has arrived!! A bit muffintop-ish around the thighs but otherwise fits all good.  Not labelled Little Muppet this time (like my Helix) but with my name which is pretty cool, it would be a bit cooler if they'd spelled my name right...

Jo Carrellllllllllllll

It had it's debut at swimming last week and although I didn't quite have to move up a lane because I was so fast it hopefully did make me a bit faster.  I did at one point glide into Amber's feet which I blamed on the suit but may have been more due to me not looking where I was going.
The Muppet Suit will now be packed away until I hit the warm waters of Samoa in August.

BIKE

The little Tadpolemator is STILL being painted (or maybe sitting around being put to the bottom of the priority queue...) so no exciting biking news.  I got back onto the intervals wagon after a couple of weeks of being sick and was surprised that I was able to pick up where I left off.  I am quite keen to get back onto the TT bike soon though to do some efforts so hopefully it won't take too much longer to get done.
The 2 up TT is on this week but since my previous 2 up partner is now knocked up (but will be rocking some pretty cool MINI tri kit once she is no longer knocked up) plus I have no TT bike I shall be on spectating duties.

Why can't all the evening commutes be like this

RUN

I ran a half marathon!  There was supposed to be a little posse of us running the half at Mount Maunganui but my two running buddies came up sick during the week so both decided to pull the pin.  I wasn't exactly sick but wasn't well either with a stuffed up nose but no other symptoms (which is still going on over two weeks later...)so I was rearing to go.
I thought I'd be doing well to break 1hr40 but then thought 1hr35 was a better target although maybe a bit optimistic.
It was mostly flat but went around the Mount base track twice for 5-6km in total which definitely slows the pace down.  I planned to head out at 4.20's for the first 3-4km then settle in to 4.30's and whatever I could manage around the Mount and my plan worked pretty well except 4.30 was seemed quite easy and I seemed to be in between 4.20 and 4.25 most of the time.  By the time I got to about the 16km mark and realized I was catching the 2nd and 3rd place girls in front I tried to put a bit more effort in but the last couple of km's around the Mount were a bit too tough.  Ended up running mid 93 which I was pretty happy with, it was probably the best paced half I have ever run and the leggies weren't too sore at the end (maybe a little bit sore the next day...).  I did manage to go for a run two days later which I was quite impressed with.
So I seem to be learning that I less I expect from myself (or maybe the less pressure I put on myself) the better I seem to go...

Man down

Big Jo Training May 13 - May 26

SWIM

I am pleased to report that my tempo timer and I are now friends, quite inseparable actually.  I think I may suffer from separation anxiety if I swim without it which slightly concerning,
Now that I have found the right tempo for the easy stuff we are getting along well.  I especially like it for the harder stuff like 100's because it means I pace myself better.  I think I was starting with a really high stroke count and then blowing up after 50m whereas now I feel like I am going easier holding the higher tempo at the start but then am able to hold it for the last 50m.
Swimming has been pretty boring recently since it is most people's off-seasons so they are putting all these boring (and impossible - why would I ever need to do breaststroke kick on my back?!!) drills in and nothing really meaty like what we do over summer.

BIKE

We quickly discovered that being inner-city apartment dwellers makes you very lazy on the bike.  Commuting is a pretty big part of my training if nothing but as motivation to get out the door and actually get to work but staying in the city cut out a huge part of my commute out.  And not to mention how dirty the Serottica got from not staying at home where the Sunday cleaning sessions usually take place.
However the last two weeks have been pretty snotty and coughly (?) in our household so maybe it was a blessing in disguise to not have to ride in the cold and wet too much.
We had a very dramatic Saturday ride last week with our friend JT riding headfirst into a metal and stone bollard on the old Mangere Bridge snapping his bike int half and knocking himself out for 5 minutes.  As the resident health professional of the group (jointly shared with Dr Dildo the dentist - don't expect him to put someone's tooth back in if it gets knocked out though...) I did the best I could but was pretty thankful when a paramedic rode past and took over.  Luckily JT came around but was pretty spaced out and ended up with 7 fractures in his face and a few broken ribs and a concussion.  Never good to see a buddy on the ground and especially in that state, and probably a timely reminder that I should do a refresher first aid course.

Snap goes the Willier

RUN

Managed to get back on the running wagon then had to jump off due to sickness but am now back on.  We are doing the Mount Half Marathon next weekend will be severely underdone but it will be good for training.  I did a couple of long runs of 14km and 16km plus the 23km volcano run so at least I have done a bit.  If I can go somewhere around the 95min mark I will be pretty happy

Man with an umbrella on his head

Edward Fishslice hands and Steff the sausage

Big Jo Training April 29 - May 12

SWIM

The latest trend at swimming at the moment are these Tempo Timers things which you stick in your cap and they beep in time to your swimming, or what is actually supposed to happen is that they beep and you swim in time to them.  Haydn has set some ridiculously slow warm up tempos where we are only take 22 strokes per minute - not so good for weaklings like me where the longer I try and glide for the lower my elbow drops down.  I think they are quite good for keeping my stroke count up for sprint/VO2 sets but jury is still out for the easy stuff.  I think I will be forced to purchase one of these soon so I'll keep you posted.
My little muppet swimskin is currently being sewn together in the Blue Seventy factory so will be with me sometime next month - exciting!

BIKE

Not much has been happening on the bike in the last two weeks due to an annoying cough and me being sensible (or being a wuss?) and not training through it.  So I missed the Sunday ride the week before and didn't do much last week.  We are currently being inner-city apartment dwellers which reduces my commuting time by quite a bit but is quite nice on those rainy afternoons where I only have a 3 minute bike from the ferry as opposed to 30 minutes.
I said goodbye to a good friend last week - RooRoo and I parted company and it now has a new owner and lives in Whakatane.  It was sad to see it go but the extra cash paying off my credit card made it a bit easier.  I was a bit disturbed that they put it on a bike rack on the back of the car (RooRoo's first time on a bike rack...) and then it absolutely pissed down with rain about five minutes later which made me feel sorry for RooRoo getting all wet.

Stocking up for winter.  Spot the odd one out...

RooRoo I will miss you but I do love MONEY

Commuting on a nice day nom nom nom

Anyway Taddy is getting ready for it's new paint job within the next couple of weeks so standby for some mini bike porn.

RUN

Not much running happened during the week of the relentless coughing but I did do a fun 23km (!) run last weekend which was a fundraiser for my friend Amy who is doing the Badwater Ultramarathon in July.  It was basically a self guided run of the volcanoes of Auckland with a few different distances.  I had planned to do a couple of longer runs building up to it but only managed an hour so ended up increasing my long run milegae by about 100% - none of this 10% crap.... Jared Razzle and I ran with our friends Claire and Two Piece and the km's flew by as we tootled along and chatted.  We went up four volcanoes but was maybe supposed to do six, it was supposed to be 21km so by the time we went up the fourth we had all had enough.  There was an aid station up the top of One Tree Hill with coke and Em's cookie bites and other delicious treats which were all very well recieved.  Not sure I would have made the last 5km without that stop to be honest.

Helpers helping themselves

It was a great way to spend the morning and kick off our long run training.  And an awesome way to fundraise, way better than doing a gay movie night or something.
Leggies actually held up pretty well aside from a few DOMS which crept up the next day so all ready to get serious about running...

Murfy and her new friend Simon the apartment cat