If I cannot make it through a run (whether standalone or post-bike brick run) without having to stop and walk or rest, I consider that workout a failure. I feel compelled to repeat my failed workouts 1) to restore my confidence and 2) to overwrite the memory of the failure with a memory of success and redemption. When I was a kid, I would sometimes record things on cassette tapes. If I made a mistake the first time, I could record over the original until I got it right. Same principle.
Normally, I have anywhere from 0-2 failed workouts per year, and they are almost always related to the heat in some way. Last summer, I started failing early and often. I was struggling with the grief of losing my bunny Doppler. The emotional pain was so intense that I found my capacity for physical suffering to be diminished. Plus, it was hot, and I was doing long, hard ironman training sessions. The repeated failures messed with my head, and I reached a point where I expected to fail. When that’s the case, you’ve lost before you even start. In time, I managed to pull myself out of the downward spiral. In a way, it’s a summer I’d like to forget, but it’s also one I need to remember – especially when I go thinking I want to do another ironman.
A full list of all of last summer’s failed workouts and redemption dates:
- 5/19: 60.2-mile bike + 6-mile run; 2 stops during run @4.35 and 4.65 miles [Doppler]
- 6/9: 52.2-mile bike + 7-mile run; 2 stops during run @4.7 and 5.6 miles [Radar-late start]
- 6/13: 13-mile run @ Lake DeGray; 2 stops @ 57 minutes and 10.5 miles [humidity]
- 6/26: 17-mile run @ Huie/DeLong; 3 stops @ car (~9 mi), 2 hours (~13.1 mi), and 15.1 mi <–mental
- 6/29: 60-minute open water swim @ Lake DeGray + 43-mile bike ride + 8-mile run; 6 stops during run, starting @ 2 miles [heat]
- Repeated 7/7 = FAIL; walked 2X during run @ 5.3 and 6.85 miles
- Repeated 8/10
- 6/27: 52.6-mile bike (planned 55 miles) [late start, water crisis, heat]
- Repeated 7/4 (61.7 miles)
- 6/30: 8-mile run; 2 stops @ 5.8 mi (walked up big hill) and 6.98 mi <– mental
- 7/14: 20-mile run; walked 3X – stop @ car (11.5), 16, 17.92 miles [heat/humidity]
- 7/16: 76.8-mile bike + 5-mile run; 1 stop during run @ 3.5 miles [flat tire drama, bike switch, extra humid, no water on run]
- 7/17: 8-mile run (Watt St.); 3 stops @ 3.6, 5.2 (Elaine’s house), and 6.8 miles [extra humid, fatigue]
- 7/20: 90-minute open water swim (Redwater) + 7.3-mile run; 2 stops during run @ 5.2 and 6.3 miles
When I redo a failed workout, I always do the same route and often even wear the same clothes. Occasionally, I will slightly increase the distance just to really nail home the victory. I tweak things that may increase my chances of success the second time around, but it’s largely a mental game. I have never failed on a second attempt…until last summer.
This blog is about the swim-bike-run that took me three times to get right.
Friday 6/29/2018: Attempt #1
The night before, I gathered my mountain of gear and loaded up the car:
- swim cap
- goggles
- ear plugs
- watch to time swim
- bottle of water with GU electrolyte tablet and snack for after swim
- sunscreen
- beach towel
- bike
- bike shoes and socks
- helmet
- sunglasses
- bike gloves
- 2 water bottles for bike (1 frozen, 1 insulated with ice and water)
- insulated bottle full of ice
- ice chest
- insulated soft-side cooler
- snacks for bike ride
- hat
- running shoes
- GPS watch for run
- fuel belt with four 8-oz. bottles of water (2 frozen)
- gel
- bottle of water for afterwards
- chocolate milk for afterwards
- flip flops
I arrived at the Lake DeGray spillway dam parking lot just as it was getting daylight. My friend Elaine met me there. She would do the swim with me and then head to work, and then I was on my own for the bike and run. We swam for time, hugging the shoreline away from the boat ramp for 30 minutes and then turning around and coming back. The approximate distance measured on Google Earth was 3,000 yards (1.7 miles). My form felt sloppy/bad.
This map shows the swim route. The start and finish are actually both at the green arrow since we did an out and back. The red square is the approximate turnaround point.
After the swim, I downed a 16 oz. bottle of water with a lemon lime GU electrolyte tablet and ate a granola bar before applying more sunscreen and getting my bike out of the trunk. My car was parked in the middle of the parking lot, and I had planned to move it before I started the bike but decided not to mess with it (a decision I would regret several hours later). I rode over to the corner of the parking lot to hit up the bathroom before taking off on my 43-mile bike ride. The bathroom is up on a big hill at the top of two flights of concrete stairs that are difficult to climb in bike shoes, and there is nowhere good to lean a bike while you’re off of it. Inside, it’s dark and creepy so I made haste.
The bike ride was only supposed to be 40 miles, but I decided I needed to add 2.4 miles to make up for the shortage two days before (6/27) when I planned to ride 55 but could only make it 52.6. Like the swim, the bike would also be an out-and-back affair. I would go west on Skyline drive for 8 miles, turn left to head south on Brushy Rd for another 3 miles, turn right to go west for ~2.5 miles on highway 8, and make a left onto highway 51 to head further south for another ~7.5 miles. This would take me 20 miles away from my starting point, but to add the extra mileage I would go straight through the 4-way intersection in Hollywood for another 1.2 miles before turning around and stopping for water at the church near the intersection.
It was sunny, hot, and windy, and with 1,977 feet of elevation gain, this is not a flat, easy route. In fact, it starts out with a steep hill right out of the spillway parking lot and then goes up another even steeper one just after crossing the dam. That’s only the warm up. There are at least 5 substantial hills going each way.
This hill on Brushy Rd is down on the way out…but up on the way back. It is so steep that as you approach, it looks like the road just drops off the side of the earth!
Despite the hills, I felt decent when I got to the church in Hollywood.
This photo was taken recently (not last summer), but it shows the Hollywood church water stop. The faucet is on the side of the church under the grown up sweetgum “tree” (bush). I was also riding my Pinarello and not the Trek shown in this picture.
I crouched behind the bell and pulled aside the leg of my tri suit for a quick pee before refilling my water bottles and heading back towards the lake. Going north on Brushy Rd, one encounters one of my top 5 most feared hills of anywhere I ride. Brushy Rd is predominantly uphill from highway 8, gradually at first, and then there is a section requiring use of the small chainring. At the end of that, when you’re really starting to feel the burn in your legs: BAM!
This nasty beast (below) winds up the side of the mountain to where a fire tower used to be. It’s so steep that even in my easiest gear, I had to switchback it to keep from falling over. Ouch.
You can’t fly down this hill with reckless abandon either. It is so steep and has such a sharp curve in it, that I always have to ride my brakes.
A rough patch of cold mix on the steepest part of the climb does NOT help matters.
After ascending back to Skyline (including more switchbacking up the drops-off-the-side-of-the-earth hill), I had gone from feeling decent to meh – but still better than I had on the awful ride 2 days ago. Thankfully, I got to reap some of what I had paid forward earlier in that Skyline is mostly downhill on the way back in, which allowed me to recover a little. I stopped at the visitor center at the top of the dam for more water so I could tank up before starting the run. The guy working the desk shook his head and said something like “I don’t know how you ride in this heat.” I knew riding wasn’t the challenge though; running (especially after riding) was going to be the real challenge.
Average speed for bike ride: 17.5 mph
Back at my car, I stowed my bike safely in the trunk and switched to my running shoes: Altra Impulse. I hated those shoes and usually only wore them for shorter runs – less than the 8 miles I had planned today. I don’t remember why I chose to wear them. When I went to dump the insulated water bottle full of ice down my sports bra, I realized a lot of it had melted from being in the hot car. I put a few cubes under my hat as well and strapped on my fuel belt loaded with four 8-oz. bottles of water. When I took off running out of the parking lot under the blazing late morning sun (high of 97F that day), I knew it was going to be a hard hard run.
The run route was not straightforward to say the least, and I had never run any of it before. I left the parking lot and headed across the road for an out-and-back in the actual spillway. The road that runs along the inner edge of it is not well maintained. It’s rocky and full of potholes. Several potholes even spanned the entire width of the road (see cloud emblems below for approximate locations) and were full of muddy water, forcing me to run through the overgrown grass on the sides.
At the end of the spillway, there was a 2-lane track that turned right down the power line easement. I ran a couple tenths down it before it got so rough and grown up that I had to turn around.
There was shade from one single tree at the turn (see sunglasses). The 1 second of shade made me all the more aware how open and sunny this area was.
When my watch beeped for 1 mile, I already knew things were going to get ugly.
Map of the 8-mile run
After exiting the spillway area, which I wished to never run again, I turned right and headed up a nearly mile-long hill on Skyline Dr. This area is surrounded by trees so I expected there to be ample shade, but I was wrong. The sun was bursting through the pine needles, and I had to weave back and forth across the road (which I did not have the extra energy for) to try to stay in what mottled shade patches there were.
The hill heading up Skyline Drive: I don’t know what time of day or year this was taken, but there was nowhere near this much shade on my run.
Just before reaching the highway, I turned left onto the maintenance road (Forestry Circle), which continued uphill. The hill, the heat, the fatigue, the thought of 6 more miles to go…somewhere just after 2 miles, it became more than I could take, and I stopped (see sun symbol on route map).
I found some shade on the side of the road and paced back and forth as I drank a bottle of water from my hydration belt. At no point did I consider turning around and heading back to my car, though maybe I should have. It never crossed my mind. Instead, I just thought about what a world of suffering I was in for to finish this run if I was already struggling at only 2 miles in.
After a bit of time, I continued on down the road and past the Corps of Engineers’ maintenance facility. There was a small slice of shade on one side of the road that ran out too soon. I turned left and ran a short distance down the large shoulder of busy highway 7. It’s one thing to suffer on a run, but suffering on display just amps up the torture. I was glad to turn left onto the Lakeview Area road. I ran around the side of the closed yellow gate and knew there would be no passing traffic to worry about for the next few miles.
A view of the turn in to the Lakeview Area from highway 7. I had run down the shoulder from Forestry Circle and turned left here between miles 2 and 3.
The road to the Lakeview area was quiet and wooded but still more sunny than shady.
At the end of the road, I made a conterclockwise loop that went past the dilapidated bathroom and some picnic tables and then started back out. It is not a frequently used area. Just past 4 miles, I had to stop again. I glugged down another bottle of water, but I was so hot and thirsty that my body hardly even registered that I had drank anything. The 4 bottles in my belt had to be carefully rationed to last me through the whole run…but I remembered seeing a water faucet at the picnic area. I gulped down the cold water from another bottle – one of the ones I had frozen (nirvana!), thinking I would just walk back down to the picnic area and refill it.
It was farther back down there than I realized, and after walking for a while I got impatient and started to run again. When I arrived at the faucet, it didn’t work.
No water.
I now had 1 bottle to get me through almost 4 more miles. Oh, I have made a bad, bad miscalculation….
Nothing to do but get back to my car where I knew there was water…so after another rest I started running again. This time, I made a clockwise loop around the picnic area, the small hill having way more bite than it should. Before getting back to the highway, I had to do an out and back side trip off the Lakeview road. This required going around another closed gate. I’m not even sure I would call this a road. It was more of a trail that you could take a vehicle down if you really wanted to. As soon as I ran around the gate, I came to a stop yet again.
Note out and back section between mile markers 5 and 6. Sun emblems show where I had to stop and walk/rest.
It was peaceful back in the woods, a stark contrast to the inner turmoil I was feeling over how badly this run was going. I walked slowly over the blanket of pine straw, wanting water but knowing I couldn’t drink my last bottle yet. I passed a random port-a-potty (there’s a small pond out there where they have fishing derbies – I think), but I had no fluids to give. In my experience, every time you stop during a run, it’s harder to start again. Eventually, I forced myself back into a slow trot, wishing this trail wasn’t going downhill because that just meant I would soon have to come back up it.
When I mapped out the run, I was not sure how far I could go down this “road.” It wound through a gravel pit of sorts and then started getting progressively rougher and more grown up. When I came to a short, steep hill, I balked and turned around. Back up the hill, around the gate, back on the pavement…and just before the highway, I ground to a halt again.
The heat was short circuiting my brain, making time and distance seem to expand. I felt so weak, like I had been running for hours, and the 2+ miles back to my car seemed like a vast expanse of desert to traverse – no water, no shade.
There is a kind of desperate low-grade panic that sets in. Rationally, I knew I would survive this, but in the moment I felt like I could easily collapse right there on the side of the road. I allowed myself to drink half of my remaining bottle of water (a measly 4 oz.). This was my longest rest yet. My watch went into sleep mode (which happens after 5+ minutes). I imagined this is how the run would be during the upcoming iron-distance triathlon (Michigan Titanium) I was training for but had not yet committed to – except the agony would go on for 26.2 miles instead of 8.
This sucks. This is NOT fun. I am NOT doing that race. I’ve had it with this misery. No. No. No. No more.
It wasn’t the first time that summer I had talked myself of out the race. In the moment, I meant it, but I would get up to train another day and talk myself out of it all over again.
It took a Herculean effort, but I got my legs moving again, back around the gate, down the highway shoulder, and onto Forestry Circle. The sliver of shade had moved far off the road, and I desperately scanned the maintenance area for any sign of a water faucet. Nothing.
I had to do one final out and back before heading back down the hill to the finish. This one was 1/2 mile downhill (naturally followed by 1/2 mile uphill)…aaaaand she’s stopping…again. This was the most times I had ever stopped during a single run – of any distance. I drank my last 4 oz. of water and thought about how far 1.1 miles can seem when you’re feeling bad. After another rest so long my GPS went into sleep mode again, I mustered the last of my strength to get back up the hill to the final left turn.
Even though it was downhill, that last mile felt so long. I couldn’t believe I was finally going to finish what had seemed like an all-day ordeal. I refused to let myself look at my watch until I was sure I had less than half a mile to go. Across the parking lot to my car…7.97…keep going…7.99…oh come on!…8.0.
DONE.
- Pace: 8:32 pace (NOT accounting for walk breaks/rest time – I stop my watch when I stop – so not accurate at all)
- Cadence: 178 steps per minute (2 spm below target)
- Elevation gain: + 494 feet
My relief at being done was short-lived as I faced the reality that I was going to have to do this all over again. I got into my car, which was hot as an oven from being parked in the sun for hours, and drove home with my figurative tail between my legs.
Lake DeGray: 1, Penny: 0
Analyzing my training in the week leading up to this failure, I came to the conclusion that I had gotten behind the 8 ball in terms of hydration. In fact, just 2 days before this swim-bike-run, I had gotten so hot and dehydrated out on a bike ride that I had to cut it short (which I NEVER do) and even then barely made it home.
Having addressed that problem plus having the added determination that comes with a previous failure, I felt confident I could get through the run without stopping on my second attempt. After all, my track record for doing so was 100%.
When I got the tri suit I had worn out of the laundry, I realized I had done the whole 43-mile bike ride with my butt crack on display.
Different day, same tri suit
In my experience, the Achilles heel of a tri suit is the fabric in the middle of the back of the shorts. It wears thin and becomes see-through long before the rest of the suit reaches the end of its usable life.
These are pictures of a different pair of tri shorts than I was wearing but same problem (that’s my hand inside the shorts in the picture on the right):
I decided I didn’t care how many Clark county citizens saw my butt crack. I was going to wear the same tri suit on my repeat attempt.
Saturday 7/7/2018: Attempt #2
I got up well before daylight and was tending to Radar (my rabbit) before heading to the lake when I heard thunder. I pulled up the weather radar and saw that a storm was moving in, and I would have to wait for it to pass. So much for my early start…
I hung out with Radar for a bit. He was just a baby bunny at the time, and I’d only had him for about a month. Something startled him, and he bolted, running headfirst into the bedroom door – hard. When the weather finally cleared enough for me to leave for the lake, I spent the rest of the morning worried I was going to come home and find him dead from a brain bleed. [He was fine.]
At the lake, I parked in the shade near the boat ramp this time, although I knew it would be sunny there by the time I finished my bike ride. I vowed to move my car to a place with constant shade after the swim.
The swim went fine other than having to stop and defog my goggles 4X during the first half. I swam for 1:03, turning around right at the buoy line surrounding the intake system for the dam. Daniel always teases me that I will get sucked into it if I get too close.
Prep bike, talk myself out of moving car again, swing by bathroom, ride up all the hills, constantly compare how I was feeling to how I felt the last time, worry about Radar…
It was sunny and just as hot as the last time but even more humid following the morning’s storm. I felt good though and did allow myself to cut off the extra 2.4 miles this time.
Stop at the church, pee, refill water bottles, suffer up the nasty hills on Brushy Rd, stop at visitor center for water…
So far, so good.
Onto the run (again wearing my Altra Impulse shoes)…dodge the water-filled potholes (even more numerous since the recent rain), try to keep the pace easy, curse the humidity, appreciate the 1 second of shade, try to go really slow up the mile-long hill, sneer at the derelict water faucet, only drink 1 bottle every 15 minutes like a good girl…
I tried to remember exactly where I had turned around to head back down to the picnic area the previous time. I had picked a tree as a landmark but couldn’t locate it so I got as close as I could. I do remember precisely where I was when it hit me that I was not going to get through this run without stopping: I was making the loop around the picnic area for the second time, going up the small hill. I fought it. I did NOT want to do this whole thing yet again.
At 5.3 miles, just after running around the gate, I lost the fight. In disbelief, I stumbled over to the edge of the pond, squatted down, and splashed the dirty brown water onto my face and neck and on top of my head.
The pond in the woods
I was so freaking hot. I was alone in the woods, and no one was going to bring me ice or more water or drive me back to my car. It was up to my legs to get me there, and it was only getting hotter. (The high was 92F that day.)
When I finally started running again, I thought I could probably make it the 2.7 miles back without stopping. When you’re feeling good, 2.7 miles can feel like nothing. But I wasn’t feeling good. While running on Forestry Circle, it is easy to see the parallel highway, and I noticed a dark gray Ford Ranger pass by. Daniel, is that you?! He knew I was redoing this workout today, and showing up to see if I needed help is definitely something he would do. I imagined him driving by and handing me a big ‘ol bottle of cold water out the window…
…but it wasn’t Daniel. Not this time.
Since I had already stopped and broken the sanctity of a continuous run, it was hard to talk myself out of stopping again when the volume of physical and mental fatigue got too loud – this time at 6.85 miles.
Map of run showing locations of stops (sun logos) on attempt #2
Two stops was better than 6, but it was still two too many.
I didn’t even look at my runs stats, but I know the 8 miles took me 1:09 and change. (For comparison, I can run 8 miles in about 55 minutes on a really good day.)
Lake DeGray: 2, Penny: 0
Back to the parking lot and another drive home in my 400-degree car. I kept hearing the Shawn Mendes song “In My Blood:”
“Sometimes I feel like giving up, but I just can’t. It isn’t in my blood…”
Friday 8/10/2018: Attempt #3
It was over a month before I got around to trying again. I had been keeping a watch on the weather forecast and noticed we had some cooler weather predicted, with highs in the 80s instead of 90s. That was the only thing that could help me. When I saw a high of 85 in the forecast for the day on which I had planned attempt #3, I thought I got this!
The high turned out to be 91F that day.
I am DEFINITELY moving my car to the other side of the parking lot this time!
I needed to try out the new tri suit I planned to wear if I went through with the Michigan Titanium race so I reluctantly sent my Castelli tri suit to that big clothes rack in the sky, but I did still wear the awful Altras.
Before starting the swim, I made a life-changing discovery. I spit in my goggles as usual, but instead of rinsing them out, I flung the spit out and didn’t rinse. I had discovered the secret to preventing goggle fog!! Since I could see clearly the whole time and didn’t have to stop, I had a good, smooth 1:02 swim to the buoy line and back.
I tried to take it down a notch as far as my pace on the bike. Finishing the ride, I felt fine…but I had felt fine after the ride the last two times.
Average speed for bike ride: 17.7 mph over 40.3 miles
As I was gearing up for the run, I realized I had gone off and forgotten 2 of my 4 fuel belt bottles at home. There was no way 2 bottles would be enough water for over an hour of running.
What to do? What to do?
I had a large water bottle from my bike ride that was still halfway full so I decided I would have to make do with that. I remember feeling good starting that run. As I crossed the road to head to the spillway section, I dropped the large water bottle in the grass. I was mentally prepared for every nuance of this stupid route by now.
When I came out of the spillway, I bent down to swoop up my water bottle. I never run with anything in my hands, much less a giant 32 oz. water bottle. Since it was only half full, the water sloshed around as I made my way up the big hill with it. At the intersection with Fishery Circle, I drank half of the contents and then ran off the road to drop the bottle in some shade. I would pick it up on my way back through around 7 miles and finish the rest.
Though I felt decent, getting through this run was still a mental war. Every time I passed a spot where I’d had to walk previously, I won a little battle. I was constantly checking in with myself. How am I feeling? Am I faltering? Do I need to slow down? Do I feel better than I did at this point last time?
I ate a Vermont pure maple syrup energy gel at 4 miles and shook my head as I passed the muddy pond. Not this time.
Come hell or high water (or heat or fatigue), I wasn’t doing this again. It was probably around 6 miles when I knew I would make it. It was slow (8:41/mile; 1:09:31; cadence 177 spm), but I never stopped until I reached my car – still parked in the sun.
I went home and signed up for Michigan Titanium 140.6. You can read how that went here if you haven’t already.
Post-Script: While training for Goose Pond Island 70.3 this past spring (2019), I once again failed on my second attempt to successfully complete a training session. This time it was a 56-mile bike ride (out-and-back to the lake) followed by an 8-mile run around town. The second attempt was unique in that I made it even less far into the run than I did the first time before having to stop and rest. On the third attempt, the temperature was 20 degrees cooler. I nailed it without any trouble, but it felt like cheating!
Post-Script #2: After writing this blog, I got the itch to go run the awful 8-miler again (crazy, right?). I did it this morning (7/29/2019) without the bike and run beforehand but added 2 extra miles for a total of 10. The temp was in the 70’s, and I was blessed with overcast skies 100% of the time. Even with all that, my conclusion is that it’s still a tough run. I flipped the script and hopped in the lake for the 3,000 yard swim afterwards. I’m testing the waters (pun intended) for a new event I may be taking on in the near future. What could that be….?