THE RACE!

If you missed my post detailing the events that leading up to "The Race" please check it out.

THE SWIM: (goal: Under 20 minutes and I did not want to float on my back UNLESS it WAS ABSOLUTELY NECESSARY)

As Frances and I were waiting for our wave to start, a gentleman approached us, we learned that this was his first open water triathlon. (I will not share his name, you will understand why in a moment. I will refer to this gentleman as "Sir"). Frances and I were both excited for Sir and talked about how he should join Black Triathletes Association and offered him encouraging words.  Sir reveals to us that he has never swam in open water; my stomach turned a bit for him. With this knowledge, Frances encouraged Sir to go talk to Derrick since Derrick learned to swim last year. Sir walks off and heads to Derrick. They appear to chat and Sir made his way to the back of the women's start wave. I thought that was odd since the men's wave was to start before ours. Anyway, I stopped with my concern for Sir, and said a prayer. 

No, we were not discussing "Sir."

As the women's wave inched closer to the start, I happened to turn around (I don't know why) and I see Sir standing with our wave, I say to him "Sir, are you starting with us, your wave is gone?" He replied "Yes." I shrug and smile. However, the race director signals him to start. Sir makes his way down to water. He steps in. He steps out. He steps in. He lunges forward into his stroke, arms flailing about. I gasp. He stops. Stands up. Goes underwater. I hear the race director yell "Hey!" Sir starts swimming under water and next thing you know he is coming out. Praise God. I'm happy Sir was okay, but I'm sure he was emboosticated getting out of the water with the entire women's wave watching him. However, I'm happy he checked his ego and got his butt out of that water.

Just a word of friendly advice to all who are considering tri-ing, please don't let race day be your first time swimming in open water. 

Out of the water

The women’s wave finally starts and I hang back and to the right of the others, although the start did not appear as chaotic as I thought it would be. I immediately begin my "stroke, breathe, sight rhythm"-1.2.breathe.4.5.breathe.7.8.sight. (Repeat) I feel good and actually catch and pass a few people. As I get closer to the first buoy I pause, there is a kayak stopped because a male athlete had started to panic. I felt bad for him, but I started swimming again and made my way around the buoy. "Yes, 3 more to go" I thought. As I continued my way to the second buoy, something strange happened, I started catching mouthfuls of water every time I turned to breathe. "WTF??!!" I thought. I didn't panic, I stopped and started doing the Tarzan drill (swimming with my head above water...thanks Coach Richard) just to try and relax, but keep moving forward. I try to get back into my rhythm and again, a mouthful of water. Finally, I say to myself "turn your head more towards the sky, dummy..." During all of this drama, I was either pushed a bit off course by the current OR I don't swim straight because I had to change directions slightly. I correct and settle back in to my rhythm, buoy #3 was on my left. My heart was beating with excitement and I could feel myself fighting the urge to smile. "Stay focused, Elle. Keep the last green buoy in front of you.” I was so excited because I could see the finish. I could see the volunteer in the yellow shirt. Next thing I knew, I was passing the 4^th buoy and shortly after, he was telling me to stand and extending his hand to help me up. I declined. I felt strong and trotted out of the water to cheers. I smiled all the way to transition.  I was so excited. I did not float on my back! I finished that damn swim.

SWIM TIME: 00:19:48 (12 seconds faster than my goal.)

Transition (T-1)

I was very emotional finishing that swim, I cried, but no one knew because my face was wet. lol My legs felt like they had cement blocks tied to them but I trotted. The spectators were ringing cowbells and cheering. I saw Andre, one of the volunteers who encouraged me prior to the race, and gave him a high 5. Then it happened, I saw my husband in transition, what a welcomed sight, I was smiling …big time!!! I successfully got myself out of my wetsuit, changed into my cycling gear, and it was time to ride. T-1 00:02:40

THE BIKE: (goal: 1:00:00)

The bike is my favorite of the three sports, although it does give me a little anxiety because I worry about mechanical failures like a flat tire. In addition, I had a dream a few nights prior that I mounted my bike before the mount line, this caused me a little anxiety. BTW, I didn't mount before the line. Anyway, I said a prayer in transition and kept it moving.

I felt good once I started and I remembered what Coach Mari taught me and my Irons In the Fire teammates about the importance of taking in our nutrition on the bike. She also had us perform a “sweat test” to determine how many calories we needed to take in per hour. With that knowledge, and the fact that I have trained using my nutrition, I felt confident that I would be in good shape on the bike and made a plan to drink every 10 minutes. Although my plan to drink every 10 minutes was was a solid one, I did not consider how I would keep track...hmmm. Yes, I had my Garmin 920XT and I’m sure I could have changed it where I could view the clock, but I did not dare touch any button (other than the “lap” button when I reached transition) out of fear of messing with my data. Lmao... whatever...lol  With that, the only thing I could do was guess, not perfect, but it was something. 

Off the bike

The ride course was nice, I really enjoyed it. Although I thought the description "rolling hills" was a bit misleading, I enjoyed it. (SN: one woman's hill, is another woman's mountain.) I felt great and passed a few folks and got passed by others. I started to get a little bored around mile 7 and started playing "pick a target." Pick a target is a game I play with the voices in my head. The object is to catch the person in front of you. My first target was "Orange shirt" simply because he was the only person in front of me. I inched my way closer to him, the hills slowed him down a bit and I was able to catch and pass on the down hill. I stayed in front of him the whole time. He drafted for a bit and I noticed this maroon PT cruiser slow down next to us, I think it was a referee and he may have gotten a penalty. I think he believed the same thing because he backed off and I did not see him until he made it back to transition. I passed a couple more folks and then there were the yellow shirts telling me to dismount. As I make my way back to transition, there he was, my husband. 

BIKE TIME: 1:05:01 (5 minutes, 1 sec slower than my goal).

Transition 2 (T-2)

Dorian is cheering me on...well talking shit. "C'mon Martindale, speed it up." Me-in my head: "What? Shut up!" I rack my bike, toss off helmet while kicking off shoes. Stop. Sit down and I hear Dorian say "What? What are you doing sitting?" Me-in my head: "what the hell does it look like, putting on running shoes." Anyway, I get my shoes on,  get up, stretch, and grab hand held bottle. I’m out. T-2: 00:01:50

THE RUN: goal 00:42:00

Heading out for the run

Bike legs. Lawd have mercy, bike legs. My quadriceps were burning, I swear they were bleeding. Just imagine your thighs being on fire. Now imagine those fiery thighs with cement blocks wrapped around them with plastic wrap. Yep, bike legs…lmao

I felt really good as far as my energy, but those legs...oooh.  I started off with intervals for the 1st mile, it took that long for my legs to feel better. While I ran, I heard Coach Mari telling the Irons group to try and "clear the peg" when we ran. So, in an effort to distract myself from my fiery, cemented thighs, I focused on form and clearing the peg. Yeah, that worked for all of 5 minutes...lol

Overall, I really did like the run course, it was flat (flat for Georgia) and it was nice to see all of the athletes that offered so much support during the swim. I saw Derrick and he said something like "go get it" or something and I replied thank you. Lol. I saw Frances and she said "you look strong." I saw Tiffany and the other ladies that were in my transition area and they all were so excited for me and I was excited for them. I received several compliments on "THE KIT" and complimented others on theirs. Everyone just seemed to be having a great time, I know I was even if my thighs were internally hemorrhaging...lol

I finally reach the turn around and for some reason I experienced this rush of energy, maybe it was my "runner's high" because I felt good running. Maybe it was because I knew that I had less than 15 minutes before I would see the finish line. I'm not going to say that all the stars aligned and the burning in my thighs resolved, but it was not as intense and I was comfortable. I wanted to finish strong, so I did not push until I heard the sweet sound of music and cowbells. I picked up my pace, and made sure I "cleared the peg." Next thing I know, there was Andre the volunteer. Andre shouted, bring it on it, you look so strong! He seemed genuinely excited to see me and ran with me for a bit, just before I crossed the finish line. RUN TIME: 00:40:02 (00:01:58 faster than my goal)

The Results:

I make my way over to transition to see my husband so he would know I was finished. He got stuck volunteering in transition so he did not see me finish. We chatted as I gathered my things so we could take them to the car. As we were headed to the car, I looked for Derrick and Frances so I could congratulate them on their race and to take a few more pictures to share with the BTA group. I saw Derrick first and he shared that Frances won 3rd place in her age group and asked if I had checked my time. I wasn't really concerned, but I went and when my name finally scrolled by it read "LAWANDA MARTINDALE 1/3." Huh? Wha? I went over to Derrick and whispered "I think I won first place in the Masters Athena." Although I was planning to stay and watch Frances get her award, I had even more reason to stay. 

Frances-3rd place 35-39

1st place Athena-I still can't believe this happened.

I quickly headed to the car to find Dorian, he was loading "Big Daddy" (my bike) onto the car.  I was so excited and shared with him the news of what I thought to be 1st place in my category. (I continued to say "think" because until they called my name, it was not official to me.)

It is finally time for the awards, and it was official, I won 1st place. I was happy that Derrick, Frances, and Veronica stayed to watch, we took a few more pictures and wrapped up the day. 

Overall, I was pleased with my performance and thought the race was well organized with AMAZING VOLUNTEERS, I thanked everyone of them each time I passed by. However, I was

extremely disappointed with Georgia Multisports and how they handled the awards for the Athena category. According to the event site awards would be given based on the criteria below. Georgia Multisports honored this until they reached the awards for the Athenas, the 2nd and 3rd place did not get awards! WTF?!!! I was a bit confused and extremely pissed. I plan to write a letter. I know the 2nd and 3rd place winners were disappointed, because we congratulated each other while viewing the results. It is my hope that they contact Georgia Multisports. It is not fair that every other group received awards (actual awards) for top three, but I was the only Athena. That shit stinks...bad!!!

So, there it is, my first Open Water Swim triathlon. 

Now, time to write that letter...

• Overall top three finishers.
• Masters top three.
• Athena (165+) top three.
• Clydesdale (220+) top three.
• Relays top three.
• Age group awards will be given three deep in the following categories: 15 and under,16-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+. 

Spring Fling Sprint Triathlon-My First Open Water Swim

Sprint Triathlon-Eve

I woke up excited and carefully checked off each item I would need (or thought I would need) for my race. I noticed that my race kit was wet, so I quickly tossed it in the dryer...

"The Kit!"

I had a busy day. I cleaned. I studied for a test. I practiced my transitions. I helped with Dorian with a prom photo session. We drive to 1 hour to Lagrange. We drive to locate the park. We go back to the hotel. Oh, I forgot to post my pre race picture of my cute tri kit (tri top with matching shorts)*insert sound of record scratching here*  I can't find my kit. I know I packed it because I checked it off my list. I'm frantic. I ask Dorian if he had moved stuff around in our suitcase. He had not. I stop. I sit on the bed. I call T'Lai and ask her to check our bedroom. My workout stuff room. I asked her to FaceTime me so I could scan my rooms. "Oh F@#k...I remember...my kit is in the dryer!!! I cry. Yes, I cried. I simply could not believe it. When I cried out in utter disbelief of what I had done, Dorian would reply "shit happens, we're only 1 hour away. It could be worse." I will drive home, get your kit so you can rest." I could not let him drive home, I knew he was tired. I felt horrible. He had been awake since early morning preparing for and hosting his Saturday morning radio show (Check out the Grove Lounge on Orange Room Radio 9-12 every Saturday orangeroomradio.com), he had a prom photo session after that (Griot Photography) ,and he now he was fooling with me and my anxiety about being in town the night before the race. Anyway, We drove 1 hour back home to get my race kit. We drove 1 hour back to Lagrange. We go to sleep. I. HAVE. THE. BEST. HUSBAND. EVER!

THE. BEST. HUSBAND. EVER!

Race day-The morning-4:15 am

The alarm sounds and I got right up. Although I slept 4 hours, I felt refreshed and surprisingly calm. My "poo plan" was well executed. I took a shower and ate a banana while I filled my water bottles with my race nutrition/hydration. I checked my gear bag against my checklist several times to make sure I had everything I needed, I did. I was wearing my race kit, so I was not concerned about leaving it behind (I still cannot believe I forgot my kit).

Check In-5:33 am

We arrive at the park and head towards volunteer check in. Since Dorian volunteered, we were able to park right at the finish, which was also very close to transition. Dorian checked in and I grab my stuff and head towards transition.

I arrive at transition and the racks were assigned; I find my number and rack my bike. As I set up my transition mat I could hear Coach Richard saying, “Walk through your race. What are your swim needs? Transition. What are you bike needs? Transition. Then run needs.”  I set up my mat. I looked at the entry/exit points for the swim/bike/run. I change the set up. I was pleased. I head to over to body marking and went straight to Dorian, then off to pick up my chip.  So now what? 

Other people started arriving in transition and I struck up a conversation with “Ann” because she just looked like a nice person. She was and gave me some great tips. I started to see familiar faces, and thought, “I know her, she swims with Pete!” She must have thought the same thing because we started walking to towards each other like we were old friends. We hug and ask each other “what’s your name again?” It was Tiffany. Tiffany so supportive and shared with me “you looked strong in the water last week, you’re going to rock this!” Next I see Derrick from Black Triathletes Association, we hug and we finish taking care of our business before transition closed.  

0630

All of sudden I started feeling nervous and remembered that I did not complete my morning mediation and prayer; I head back to our very cush parking spot and took care of that very important business.

0640

I head back to transition feeling pretty calm, and begin the process of getting into my wetsuit. Now, if you’ve never had the opportunity to wear a wetsuit, let me tell you, it is like putting on Spanx that are two sizes too small. Yes, that tight. However, thank goodness for products that help you ease that sucker up. I got it on in 10 minutes, and guzzle down my pre race UCAN.

Hmmm, now I have to pee.

0650

I head towards the water to warm and I see another familiar face from the BTA Facebook page, it’s Frances. Before I could say anything, she asked me if I belonged to BTA, she said my name and we hugged like old friends. I also met Veronica who is also a member of BTA, she was volunteering. We all chatted and took pictures before Derrick, Frances, and I headed into the water to warm up. 

Veronica, Me, Derrick, and Frances #BlackTriathletes

0700ish

I head into the water and bob up and down to adjust to the water and fill my wetsuit. I set my sights on the first buoy and head out to warm up. I felt great. I did not feel restriction in my chest or arms, and my breathing was easy. When I got out, Dorian said, “You looked really strong, baby.” I felt really strong too.

Next up...THE RACE!

The Choice...

When I sat down at the end of 2013 and created my vision book, I really didn't think I would fulfill some of the things in it. Because of my ambitious nature, I desperately wanted to believe I would and could, but the negative voices in my head said otherwise. As flipped through the pages and read the notes that I have written, I see evidence of a somewhat broken me, a person that I actually feel sorry for. However, there is also evidence of a transformation--I can see the moment I decided to make a choice to live a "positive" life. This choice was not easy, it required me to let go of unhealthy relationships, change bad habits, battle the external negative energy, and most importantly, silence the negative self talk. 

What did I learn as a result of this "choice?" I have learned from my mistakes, I've learned to celebrate my accomplishments, and I've learned how powerful the words that follow "I AM" are (thank you Clarissa Mitchell). 

This year as I created my 2015 vision book I had a different energy surrounding me, I almost felt like there was a glow around me. As a result, I did not use many pictures, I channel energy when I see words written by my hand. Although, I won't share the specifics (My granny used to say"don't tell everybody your business, all people don't have your best interest at heart...lol) my vision book contains several "I AM" statements...several. I will admit, I am a bit intimidated, but I am not afraid. 

Happy New Year!

Elle

Triathlon and locs...what to do?

Disclaimer: the information shared in this blog is for informational purposes only. Please consult your cosmetologist, loctitian, barber, or anyone else you trust with the care of your hair and scalp, that's not me. : )

Since I have ventured into the world of triathlon I've had requests to discuss how I maintain my hair, especially with swimming. Well, I don't know that I'm the best resource for this since I contemplate cutting my hair daily, but I will share what has worked for ME. Again, this is what has worked for me.

Pool swimming was my biggest concern because of the chlorine. When I started swimming I tried different swim caps to "keep my hair from getting wet" until learned that swim caps were not designed to keep your hair dry, but to assist you with "gliding through the water." Once I understood that I decided on a couple of caps; the Speedo Long hair swim cap and My swim cap. I've had time to test them both and my favorite is actually the Speedo. I'm not saying that My Swim Cap is not good, but I've recently started swimming with earbuds and My Swim Cap has to cover your ears; this jams the earbuds deep into my ears and that hurts.

As for hair care, I will break this down into activities:

Running/Cycling:
Both of these activities I wear something on my head. When I run I wear a cap or visor and of course I wear my helmet while cycling. With that, gone are the days where I can sport the cute updos or the curly loc styles. With the updos my helmet does not fit and I'm not that vain where I will wear my helmet perched atop my hair to keep from messing it up. As for the curly style, once I sweat the curls are pretty much gone in few days.  In addition, with the updos my hair does not dry completely and my locs would stink...like mildew and I can't have that. Currently I wear my locs braided (usually 6 locs per plait) or straight.  After working out I blow dry my hair and scalp and twice a week I spray my scalp with water, blot dry, and I spray my scalp with tea tree oil and almond oil (different days).  The tea tree oil helps with the mildew smell and acts as an anti fungal, however my hair smells like astringent. The almond oil is used as a moisturizer.

Swimming:

After every swim I rinse my hair, but I don't always shampoo and I apply the almond oil. Typically it is only my edges and the nape of my neck that are wet. I do not apply conditioner or wet my hair prior to swimming, I find that it makes my cap slide off and when the edges get wet her comes the conditioner.

There you have it; and you thought locs were low maintenance!?! They are not and this is why I contemplate cutting them every day. Who knows, I may trade in my "long hair cap" for one that for "not so long hair."

Until next time,

Elle

Oh S#!+...Chasing 2:45

So it has been 2 weeks since Thanksgiving and I finally have my thoughts together to talk about why I am still “chasing 2:45.”

For those of you who are not “friends” on Facebook, the day before Thanksgiving I posted a time goal, something I rarely do. However, this Thanksgiving Day 13.1 was going to be different. I trained different; therefore my goal was not unreasonable. I even signed up for the 2:45 pace team because I felt just that good.

Fast forward to race day.

I woke up 3 hours early as I typically do before a race to make sure everything was in order. I completed the final check of my race items, I mixed up my “super starch” protein shake, prepped my Osmo hydration for my fuel belt bottles, and took a selfie…lol  Next up should have been “moving the crowd” if you know what I mean; however this was not the case. I messed around a bit more and made sure the rest of my family were up and about, they were participating in the 5k. 

530 am- I decided it was time to wrestle with my CW-X tights so we could head down to Turner field…still no crowd movement. I started to get a little anxious because a successful “poo plan” is imperative to my race day strategy.

I’m in wave E and see familiar friendly faces, Janelle and Priscilla. We chat. We take pictures. We are ready. If you haven’t noticed, I have not mentioned being grossed because I had to leave “the crowd” in the port-o-pot.

I really hope they did not smell that. : /

Mile 5-6: I can’t believe this is happening, my stomach starts to cramp but I run until the pace lead signals us to walk. I walk. The cramp does not subside. I pass some gas (sorry folks behind me). Relief. Time to run. The more I run, the more I want to pass gas. My gut is doing all sorts of foolishness. I feel like if I could just let a good one rip, I would be fine. After all, my mother-in-law swears that passing good gas will relieve any body ache. However, I can't bring myself to let it go. I know my body the end result of passing what may be gas, may also be a “shart.” 

I stop running and fortunately there are restaurants nearby that are very runner friendly. I’m pissed. I see my pace group run off. I take my turn in line with the rest of the folks who either can't hold their water or "poo plans" failed.   Bye "crowd." Bye 2:45.

I called Dorian and told him not to look for me with the pace team and cried (I’ve got that bad lately…crying) but reassured him I wasn’t hurt. I continued on my way, really pushing myself hoping I could make up some time. (Yes, I was channeling positive energy). I saw Jurmain. She saw tears. She cursed me. Really, she did. Something like "quit crying and hurry your ass up" but don't quote me. I'm certain that was her way of cheering me on. I needed it. Then I saw my warm and fuzzy people, Cassie and Raquel and pushed a little harder.  They were at mile 12.

I finally cross the finish line and of course my family is screaming and cheering. I smile. I am thankful and blessed for such an amazing support system. I applaud all of them for earning their medals; I was proud of them. 

Well my “poo plan” failed but overall I had an amazing day. I was with family and friends and completed the final race of the "Triple Peach" Series...mission accomplished. I am still chasing 2:45, but I am confident that the next time it won't go down the toilet...lol

Atlanta Half Marathon Medal

Triple Peach

I'm being transparent, I wanted to quit.

When I decided to become a triathlete, I subscribed to every social media feed I could find with hopes of people excited to help me simply because I was "becoming one of them." Now that I think about this, I realize how ridiculous it was to think that. I mean there is certainly an level of arrogance amongst athletes in general, but if you're competing in 3 sports in one day...good gawd folks are a tad bit worse...IMO. I mean I've had folks ignore questions that I had in different groups. Folks have suggested that because I am not loyal to a certain brand gear that this somehow diminishes my self worth...REALLY???

Anyway, today was one of those days where I truly felt like the last kid being picked for a team in gym class. I had decided that I would leave all triathlon FB groups and focus on cycling. I mean why not embrace the sport where the people I've met have been so helpful. No one made me feel like I was asking stupid questions when I asked. Men, women, black, white... everyone truly seemed happy that I was riding my bike and willing to share all they knew about cycling.  Please don't misunderstand, I have met some very supportive triathletes and appreciate what they have offered and I was not expecting everyone to be helpful, but dang. (I now realize that I was allowing those bad apples to spoil the bunch.)  It was at this point that I had made up my mind that I no longer needed a coach. I no longer wanted to compete in a triathlon any longer than a sprint. I decided I was going to devote my time to becoming a strong cyclist. 

Since my mind was made up, I did not feel the need to share my feelings with Dorian, Michelle, Valerie, or Clarissa; these are my "people" and I share with them when I start to doubt myself. I knew they would listen and then share reasons why I need to keep pursuing triathlon; hell Clarissa would likely post three words that would have me reconsidering my decision. I did not want to reconsider. 

As I prepared to call Richard I received a text that Cassie had just crossed the 10k mark during the Rock n Roll Las Vegas half marathon and I saw this post...

I can't blame Clarissa, this is more than three words...lol. 

  

I immediately shared the post on FB and I replayed today's Deepak and Oprah meditation to listen to the centering thought..."Fulling my dreams fulfills my spirit."  I smiled and wrote this blog. 

One of my dreams...goals...whatever you want to call it is to complete the races on my calendar; IM 70.3 Augusta will be the grand finale for 2015. I cannot allow negativity to invade my spirit to the point it makes feel like I should not do...cannot do what I have planned for myself. I'm sure when some "negative Ned or Nellie" reads this, they will have something to say. What I say to you, remember you were new once and stop being an ass.

I did not call Richard. I will not quit. 

  

Embracing MY Influence

Frequently, I receive messages from family, friends, and acquaintances who have shared my weight loss/fitness/emotional and spiritual growth journey, telling me "LaWanda you inspire me." Because of negative self talk, (you know the voices in your head that make you feel like you are not worthy) I would actually feel embarrassed and discount what they said. Sure, I would say thank you and offer words of encouragement to them to start their own journey, but in my head I wondered "how in THE HELL am I an inspiration?' I was simply this overweight, emotionally labile chick who has learned to love different forms of exercise and make better food choices...most of the time.

One morning while scrolling through facebook an update from one of my favorite blogs, "Three Words Daily," appeared on my timeline... "Accept Your Influence." This post spoke to me because I had recently completed my first sprint triathlon and the support, not only from my family, but from people I "met" via social media who came out to support me was OVERWHELMING. In my mind it was a big deal, but these other folks had completed iron distance races and they were celebrating my "little ole sprint." I thought, maybe I do "inspire" people.

Fast forward to this blog entry on November 14, 2014 (Happy birthday, Ma), I am embracing my influence with the birth of "Running Cycle Water Lillie." Why that name? Well, I asked my husband to help me; he's creative and knows me. When he shared the name, I loved it. It fit my quirky personality. It incorporated my granny-Lillie Mae Pryor (my guarding angel), and it incorporates my three favorite activities...Running, Cycling, and Swimming. Not to mention, after researching the what the flower represents (there are several), I thought it was perfect.  That's it. That's all.

So there it is, the birth of Running Cycling Water Lillie. I certainly hope you join me on my journey and feel inspired along the way to "Embrace Your Influence."

Don't forget to check out and support my friend, Clarissa Mitchell and her blog, "Three Words Daily" at http://www.threewordsdaily.com/