View from San Felipe Castle
Pre Race
I’m pleased with how the race unfolded, even though 10 days prior to this race I had a left hamstring tendinitis diagnosis. (Read my blog below for more info). I had a decent swim considering a bit of choppy water and the crowds. I held close to the power I wanted on the super windy bike course, and I was able to push just enough during the run (that is one tough run course!) to come out on top. Given that I’ve typically struggled with hot and humid conditions and that I have a hamstring injury, I was happy to pull together a decent race.
With a beautiful...
..destination like Puerto Rico, rich in culture, I felt that this would make the perfect opportunity for a family vacation. My family and I arrived in San Juan on Wednesday afternoon, four days before the race. Our rental was half mile to the swim start, a quarter mile to transition and just 5 meters from the swim exit (we were able to see the swim course and the swim exit from our balcony).
We had….
Thursday, Friday, and Saturday to check out the swim course and the run course. We swam every day in the lagoon. I also rode part of the run course on Friday to make sure my bike was working properly. While the swim course (in a protected lagoon) and run course (pretty much 2 loops of an out-and-back) are easy to check prior to the race, the bike course is not. In fact, I did my 20 minutes of riding the day before the race on the spin bike at the hotel gym. I prepared all my nutrition the night before and all my gear was ready to go. I also prepared a bottle to use pre-swim.
The Race
Up at 4am. Pretty standard wake-up time pre-race. I felt like I slept alright, having gone to bed around 8:30pm. I launched into my pre-race routine from there.
At about 5am, Mike, Mary and I walked over to the transition, and I set-up the bike, nutrition and gears. The cool part about this race is that we had plenty of time to go back to our room after setting-up in transition, especially because the swim start was just a 10-minute walk from our hotel room. So, after setting up in transition, we went back to the room. I chilled and relaxed for a bit.
At 6AM on the dot, I left my running shoes at the swim exit. Then, my family, Mary, Christine, Tim and I walked to the swim start. We had about 30 minutes to warm-up and focus. I squeezed into my swimskin and did a 10-minute run warm-up since we could not warm up in the water. When swim or run warm up is not possible, I do jumping jacks and push-ups while staying in the swim line to raise my heart rate.
The Swim 39:59
Since it was a rolling swim start, I started with the fastest group. It started raining, the wind was strong, and the water was’t calm like the previous days when we were practicing. I jumped into the warm water of the "Laguna del Condado". I was certainly thankful for that protection from the rough sea. I was thinking that nothing could have been worse than the shocking swim we had in the choppy water of the Utah Ironman 70.3 Worlds 2021 during the sandstorm and thunderstorm ⛈.
I started at a decent pace for a few hundred yards and got on someone's feet. I was on him for maybe 200 yards before he totally detonated. So I passed him....from there I was pretty much on my own. At the first turn, maybe 800 yards in when I got to the first buoy I already started to catch some other swimmers.
I tried to draft, but I am not very good at staying on someone's feet for long. I just put my head down and pushed, popping up every 10 strokes or so to sight. It was crowded, but I managed to swim through people without too many issues. There was plenty of space for everyone to swim and the course was very well marked. I didn’t have any issues navigating or staying on course. As I had the finish in my sights, I swam as fast as I could, I felt great, sighting was easy and everything clicked. I was imagining seeing myself from an air view. I visualized some beautiful colorful pics that Vicki recently took from the Clearwater pier bridge while we were swimming a couple of weeks ago. My new FORM goggles were keeping me focused on timing. I got to the bridge and started to feel the current getting stronger. We were now in water that was exposed to the ocean. It took me a bit more effort to swim from the bridge to the swim exit (since it felt like a washing machine). I got to the exit ramp and it was very difficult to get up the ramp because it was very steep. I hit the exit ramp almost exactly at 39 minutes. The ramp was a bit crowded.
I came out of the swim 16th in F45-49.
Transition 1
5:52 minutes (a fast one)
The crowd lined the swim exit and it was amazing and exciting. I wore my running shoes and started my run into transition.
The run from the swim exit to T1 was just over half a mile.
Alessia ran with me quite a bit.
Once I entered into transition, I put my bike shoes and helmet on, grabbed my bike and ran out of the transition.
The Bike 2:38:39
I got on the bike and started to get down to business. It was raining. We immediately had to climb a few hills. I got settled in the aero position and started to get into a rhythm. Goal was to ride at 177 (85%) watts for the first 45 minutes and go from there. I was planning on hanging on at 177 or even going up to 185. 177 felt alright for the first 30 minutes, but for the next 30
minutes 170 felt more appropriate as I closed out the first lap. At the start of the second lap, I felt pretty good and inched closer to the 177 range. I kept this up until about mile 35. At that point, my power started to fade. I think this was a mix of fatigue along with a bit of a headwind and the crowded course. From mile 35-50 I rode 177 watts, but then picked things back up from 50-56 riding at 185 watts.
I started drinking my nutrition within the first few miles to make sure I was staying on top of my plan. The bike course had a few rolling hills and some very deceiving false flats. The road conditions weren’t great. You really need to be careful not to hit holes or get a flat. I saw many athletes changing tires, and 2 riders falling off.
The scenery…
was absolutely amazing, as there was the ocean to the right and what seemed like a jungle to the left. At some point there was a huge Iguana crossing the road which was unreal. The ocean wind was at our backs and the first 15 miles was deceptively easy. The bike course brings you out to the turn around point, then a few miles back towards the start to a smaller loop back to the original turn-around. At the turn around, I felt the strong 20 mph plus headwind, then after turning around again for the second loop, we had tailwind again. I was happy to have a break from that strong headwind.
The course was crowded on the second loop and passing was a challenge at times. I had to do a bit of surging then soft pedaling. (My VI was 1.02, which isn't that bad. I think that speaks to some of the surging.)
I definitely got a bit of a boost from the constant passing of people. I was passed just twice, both early on, and ended up overtaking both the people before starting the second lap. I came off the bike 4th in F45-49. (So I passed 12 women in my AG)
Transition 2
1:21 minute
I racked my bike, took off my helmet and removed my bike shoes. I put on my running shoes, grabbed my visor, pouch and bottle, and ran out of transition onto the run course.
The run
2:15.22 hours
I was eager to run. I have missed running on the ground. Since my hamstring injury diagnosis I have been only running underwater. While I came off the bike in 4th, I actually had no idea where I was in the race. I figured I was in the top 5% given the swim + bike combo, but I knew I'd have to run well to be in contention for the podium.
My legs felt pretty good only for the first mile or so. Mile 1 is a gradual uphill. I focused on cadence and waited for my legs to start feeling normal. I hit the mile 1 marker in 9 minutes. My hammy was good, but the tightness on my back and gluteus started hitting me. I ran with a bottle of my nutrition and as soon as I finished the bottle I added water and another portion of my nutrition. I took ice and water at every aid station and used it to cool myself down.
As we headed…
…out towards Old San Juan, there was one main hill that came at the end of mile 2. It's a 10% grade (try putting your treadmill at 10%!) for maybe a quarter mile. It's tough, but at least it ended quickly. I walked to avoid putting strain on my hammy.
From there, mile 3 is a bit downhill and mile 4 is a flat course out-and-back along the water near the forts. I got through these first 4 miles pretty well, but I could not hold my strong 70.3 pace. There was zero shade on the run course and I was thankful for the overcast on the first loop. The run course was very tough. Though it was hot and humid with steep hills, it was one of the most breathtaking run courses that I have ever done.
The views were absolutely stunning. I would describe the run as all uphill. I know this is virtually impossible on two loops out and back run, but that’s exactly what it felt like. If your plan is to walk the hills, just know that you will be walking half of the run.
As I came…
through the turn-around the volunteers were amazing and really zeroed in on me knowing I needed the encouragement as I was walking. They made me smile, they made me run and they made me tear up. I was telling them: “mi fa male culo!”... and they were laughing! Spanish is similar to Italian.... They knew what I meant!
Another hard part of the run is along the wall of the castle. It is exponentially hotter there and even though it’s fairly flat, it was still a challenge. The road leading there is glazed cobblestone and very steep. Coming back through Old San Juan means you get to climb what you previously descended, making mile 5 (and mile 11) the hardest part of the race in my opinion. You're running uphill for more than half of each of these miles, and much of that is at a 5-7% grade. The sun was shining and it was even hotter. As I hit this section, my pace slowed considerably, but I still felt in control. Once I walked over this climb, I refocused on my pace as I ran the 2 miles back from Old San Juan to the transition area.
Nooo!! One more Hill at finish????
My Pacing for lap 2 was very similar to the first go-round. I was pushing hard and the fatigue and heat of the day were setting in. As I started mile 12, I reminded myself that it was now pretty much all downhill with just 2 miles left. I wanted to make them count, so I really focused on holding my pace.
With about a mile left in the race, I started to slow a bit. Just as I did, I had a weird feeling that I really needed to get back on my pacing. While I had no idea what place I was in, something told me that I needed to dig deep and keep pushing.
Have I mentioned the hills on this course? The elevation picture online is BULLSHIT. There were at least 3 serious climbs and then 5-6 moderate climbs x 2. I literally walked every hill; in fact, everyone did! I didn't see anyone actually RUN any of the 3 serious climbs. And it was hot. But thank goodness for water hoses and volunteers!! They were dumping ice and water on us all. I turned out to be in 12th place in my AG.
Conclusion
This race was not the hardest 70.3 I’ve completed, but it was hard! The volunteers were absolutely amazing and the race was organized just as good if not better than any other race I have been to. I felt accomplished.
It was hard
but it didn’t break me!
I didn’t hit my…
…projected time, but I was still proud of the work I put in. I did that!
Overall, I'd say this is a great destination race! It's definitely beautiful!
There is a TON to do here. We had fun, shared a lot of laughs with new and old friends, made some new memories, and learned some valuable lessons. We also rocked out another 70.3 WOOP WOOP!!
Thank you for all your cheers and motivating words of encouragement. I have the best support crew in the whole wide world!!
Again, I was pretty happy with how things went. Next step is rehabilitation of my left hamstring and I will be back stronger than before because ANYTHING IS POSSIBLE!
This is a blog I posted on March 11, 2022, 9 days before the race.
In 2017 I was diagnosed with a bursitis on my right hip. The only symptom I had was weakness on the right leg especially on the terminal stance (push off) while running…. And I was slower. After a couple of weeks later I raced Panama City IRONMAN 70.3 with the risk of a full rupture of the hamstring tendon at the ischial bone. After the race and after many MRIs, they finally gave me the right diagnosis. I had almost a full rupture of the ischial hamstring tendon. I consulted many doctors and I stopped until I found Dr Eaton who was the only one who gave me hope to overcome the injury without a surgery. And that is what I did with the help of Larry Mayol. After 8 months of strength training, swimming, biking, elliptical and only running in water I came back stronger again! I raced Panama City IRONMAN 70.3 again and qualified for world championships! That was my revenge!
Today doc Choi diagnosed a tendinitis on my left hamstring tendon and suggested no running for ever. Do you know how many times doctors told me that before?
I always proved them wrong! I’ll recover and overcome this one too! If I overcame a tendon rupture of the ischial hamstring tendon, this one will be much easier to heal! Crossing fingers it will not take that long like in 2017.
This time the symptoms are different. In 2017 I just felt weakness and one day while running I felt a burning sensation under the gluteus. No pain! This time a little discomfort started in September 2021 after IRONMAN UTAH world championship. The discomfort became a pain after BDR in safety harbor this past February. After mile 9 I had to slow down the pace. This time I started feeling pain all over the left hip only after running. My range of motion has decreased more and more so I had to seek more into this. I monitored my running data a little closer and noticed a huge difference in the ground contact balance. From the X-ray that was taken today everything looks fine. I have an MRI scheduled after Puerto Rico IRONMAN 70.3 on March 20. I feel like the story is repeating all over again. However I’m sure this will be much easier to overcome. I just need to stop running for a while. I’ll not run until Puerto Rico. I will race Puerto Rico IRONMAN 70.3 in a week.
Pool running here I come! After many readings and studies, I was already thinking to incorporate water running for me and my master athletes into our regiments to prevent injuries. This is a sign that I waited too long to do so! Many pro runners and athletes alternate water running to real running!
There are many benefits from this: Active recovery is effective and efficient. Running underwater improves land-based running function. It increases aptitude without increasing injury risk. It increases strength and lean muscle mass.
So even after I will overcome this other injury I will still continue running underwater as a supplement of my weekly mileage and recover from my road work.
After Puerto Rico I’ll focus on the rehabilitation. There is no quitting option in my life! I will prove again that anything is possible!