To give a little background, this was Shannon’s second time in Kona, her first race there didnt go as planned and 3.5 weeks out from this years race she had a crash in training and broke her collarbone, it was a non displaced fracture but it definitely put her chances of racing in jeopardy, this is how her day turned out in the end:
As per usual not a great sleep the night before the race, I lay in bed listening to the palm tree hit the condo in the wind storm. This was not a comforting sound. Luckily I did doze off for a bit and when I woke up the winds had died down – yeah! I know I can ride in the wind, I was just hoping for light or no trade winds because of my busted wing.
Getting to the race, checking-in and all the pre-race stuff felt different this time. I was SUPER happy to have another chance to race Kona again, and this time cross the finish line. My pre-race nerves were different this time, I knew that I wasn’t really going to be “racing”, just “surviving”….especially for the swim!
The most important thing for me was to stick to my plan, and this is how it went…
The Swim:
As all the athletes started to funnel into the water I said “bye” to everyone else and waited by the back pier wall. I kept getting pushed deeper in but kept walking back to the wall. Once all the athletes were in the water and making their way to the start line I started to wonder did Nigel mean wait at the wall or wait just behind everyone out at the start line? Then I determined it must have been to just wait behind vs. at the wall or I’d be swimming extra distance. So I started to make my way out to the water start line, this ended up being good because it gave my arm a little bit of a chance to warm up. I waited approx. 50 metres back from everyone treading water, feeling very weird…the gun went and I waited (so bazar) watching everyone take off – chaos!! It was a different perspective that’s for sure. So then I started, no sense of panic or redline just swimming in my own open water. Unfortunately that didn’t last long, I caught up to the back of the packers and started passing athletes while trying to stay in open water as much as possible. I did this for what seemed like a few minutes and then everything got nutty, I was in complete chaos! I was getting bumped and swam over and there was no sight of open water to swim in. It seemed like the swells were picking athletes up and dropping them right on me. I knew I had to make a change or my shoulder would be toast. Swimming for survival vs racing is not fun….more annoying & frustrating. I started to swim to the very outer edge against the kayaks and that wasn’t much better as so many others were doing that as well. Then it became the worry of my shoulder banging off the kayak. I was stressed & wondering if I could get through the swim. I couldn’t even see the first turn buoy. This crap continued until the first turn (which felt like it was at 4km). It was a little hectic around the turn as usual but after I made the turn I was able to get to the inside and swim along the kayaks without any other athletes near me! Yeah, now I could swim and I started to feel like I would get through it. No shoulder pain. The rest of the swim was uneventful, I got in a good rhythm and just swam….it felt like 10kms. When I got within the last couple hundred metres I felt pretty emotional – holy crap – I survived! This was HUGE, I knew that this now meant that I could get through this race!!!!!
I got out of the water with the biggest smile. It wasn’t until I was sitting in the change tent that I looked at my watch, I was shocked! I was expecting at least 1:30….so my smile got bigger!
My mistake leaving the tent was putting my bike shoes on. I think I almost wiped out 10 times while running to my bike – that green carpet is SLIPPERY!!
The Bike:
The smile continued I was so happy to be on my bike, I knew this is what would make or break my day. My power numbers & nutrition were my #1 focus. I enjoyed the first out & back and up Palini, a chance to see everyone and for them to see me and know I survived the swim!!!!! Once on the Queen K I got completely focused. I had my watch set to beep every 20 minutes to keep my nutrition on track and I’m happy to say I didn’t miss a beat with that on the bike. I thought I was going to be riding in chaos, really busy since I got out of the water at the back of the pack but actually that wasn’t the case at all. I had to ride in more congestion 2 years ago. I found I was able to get in my groove pretty quickly, I got comfy in my aerobars – no pain! I was worried that after the swim I would be tender on the bike, but it wasn’t an issue at all.
For the start of the ride the `160 watts avg felt a bit easy but I knew that by the end of the ride that wouldn’t be the case. I stuck with my numbers and just ignored everything else (except nutrition). I was doing lots of passing and didn’t have to worry much about draft packs (except on the way back from Hawi). As soon as I got to Waikaloa it was like someone flipped at switch – the wind was full on!!! At this point I also started to feel the heat, the aid stations were awesome….every bottle of water I got on race day was ice cold – heavenly. I got a bottle at each station I went through even if I didn’t need it for hydration I grabbed it to pour on my head / face to keep cool – this made a huge difference. I didn’t do this 2 years ago – stupid!!! The ride along the Queen K was pretty uneventful, I felt good and in control. I couldn’t help doing the comparison all day, and at this point I knew I felt way better than last time – yeah! Making the left turn off the Queen K I saw the NRG cheer squad – woo hoo!!! That gave me a good extra burst of energy before heading to up Hawi. And you said I looked good & smooth – phew~~ These are good words to hear from your coach ;o) The wind continued as I climbed Hawi and occasionally I worried about my shoulder – as the wind going to strain it too much? But nope, just kept riding. I felt steady & focused and just enjoyed the ride. Being able to do that ride a few days before made all the difference in the world!!!! I felt more confident on the descents and better able to deal with the wind. Plus, knowing what to expect is always good! It also allowed me to get rid of the negative thoughts / memories from 2010!!!!
The temp really dropped as we climbed Hawi and this was such a blessing for me, a nice break before cooking in the heat the rest of the day. As I rode back from Hawi there were a few fun gusts that just about got me but I was able to stay in my aerobars the whole time and didn’t have to go for the one arm up & one arm aero trick. As I got to the right turn at the Queen K I was thinking OK, home stretch and I still feel good. And then I saw the cheer squad again!! That was a great surprise as I thought everyone would be back in town already. Although it was the home stretch it was a tough one….wind was still there and once back on the Queen K the heat was back. At this point I was still passing athletes and feeling good. I was noticing that everyone’s kit was covered in salt! A good reminder to keep on top of that. It was somewhere between Waikaloa & the airport that I started to feel my shoulder. It was getting tender when I’d put pressure on it. It was fine when I was aero but the shifting of weight for drinking or taking gels would cause shooting pain. So I just adapted the way I was reaching for my gels & the pockets that I was using for garbage, no biggie. Unfortunately it got worse and by the time I’d passed the airport I wasn’t able to get my bottles out to drink – not good but at least I was almost back. The last couple of miles in were awesome, I realized that I was feeling good, my nutrition had been solid & I wanted to run….this is exactly how I wanted to feel.
Arriving into T2 and getting off my bike I felt like my back was broken for a second, I don’t think I’d barely gotten out of aero position for the whole ride so this was a shock to my back! But the little jog around transition sorted that out (this time without my shoes on!!!).
The Run:
In the change tent the volunteers were AWESOME! One of the ladies wrapped me in cold towel and it felt like heaven!!! I took my time with everything, made sure I had my gels & salt…then off I went. I’d powered on my Garmin in the morning so it was good to go. This was another moment that I couldn’t help compare to 2010….this time I felt ready to go and capable of 42 km. As I made the first turn I saw the Canadian flag and knew it had to be my parents & my GF….I was all smiles and so happy to be feeling good (have to admit got choked up – at this point I knew I could get across the finish line). A minute later I saw big William, he looked real happy to see me….prob glad to see my shoulder was holding together. Although he gave me a high five that almost knocked me over – I should’ve know better!!!
I kept hearing your voice in my head “on Aili the first number on your Garmin needs to be a 5”…this was the plan and I was sticking to it! I would notice that after an aid station I get started a bit too fast and then get back in control. I grabbed water, ice or something at each aid station in an effort to keep cool. I didn’t enjoy Aili….I had heard others (I won’t mention names!) complaining about how much they hate Aili and unfortunately that stuck in my head!!! I just wanted to get out on the Queen K. I felt like there were too many distractions on Aili, I just wanted to get in my zone. The only good thing about Aili was seeing the guys, they all looked strong (and melting just like me!). The section before Palini was good, another chance to see fam & friends. Bill was yelling at me “stick to your plan”….and I yelled back “I AM!”. The 5/ km felt easy, too easy at times but I knew that would change. I got to Palini and started to run up, and then I gave in and walked part of it. I know, brutal. But as I was running up it I could feel my HR about to pop and thought it’s not worth it….run before you get to the top. When I made the turn onto the Queen K I was so happy, I felt like this is what I’d been waiting for. At this point all felt good with my running form & nutrition but my shoulder was reminding that it was hurt with every footstep. I was on the Q for a km or 2 before I saw Ralph…it was so good to see him, someone to talk too! And also someone to whine too….I think I almost or did cry to him about my shoulder. But I got it out of my system and kept going. I really felt like I was in a good running rhythm and was on pace. Then in another km or so I saw you! You were awesome….to know that you thought I was in good shape and still could pull off a good day was super encouraging. Plus I felt good. It was also cool to see the Pros heading back into town, and then the NRG rockstars Tim & Joe!!
I kept running and running and then I started to hear my stomach slosh…yikes, I know this means trouble and also know it means salt & water. I saw you again and complained to you said salt & water, I was on it. This continued for a few miles and for the first time the thought of walking came into my head – F*CK! I fought it off and went aid station to aid station except the one before the Energy Lab was just too far so I walked for a minute – booo! I made the turn at the Energy Lab, very important moment….that’s where it all ended in 2010! And although I didn’t feel awesome at this point I knew I had to “suck it up buttercup!”. I knew that Brandon & Ken were already in the lab so looking for them would give me something positive to focus on. I saw Andrea too – big hugs…a second of complaints & off we went. I continued with the salt & water for the whole lab and by the time I got back on the Queen K I was feeling a bit better – not awesome, but better.
At this point I was breaking the race down into little chunks and I knew I only had 10 km…piece of cake – NOT! But I was trying to comfort myself with that. I was running aid station to aid station and trying to adjust how I held my arm to reduce the shoulder pain. I must have been doing something crazy cuz at one point my abs were killing me! Luckily that went away. When back on the Queen K the aid stations had chicken soup so I was taking that & I think it really helped….I’d managed to pull myself out of stomach issues – yeah! I was still picking up ice at each station and sticking in my shorts & sports bra…this was the best way to keep cool and it took me almost ½ of the marathon to figure this out. The sponges did nothing for the Kona heat.
As I went from aid station to aid station towards town my feeling of holy F increased….I couldn’t believe that I was going to get it done! When I turned right off the Queen K that’s when I felt like I had won the lottery or something…I got to the aid station on Palini, 1 mile to go! And I remembered what Brandon had said that morning in transition, “the last mile of this race is the best mile in our sport”….with a HUGE smile on my face I ran that last mile and enjoyed every footstep even though my feet had been killing me since the bike! Whenever I feel good enough at the end of a race I’ll push / sprint to the finish, but not this time….I wanted to see everything!!! I saw my parents, Bill & Ralph before crossing the line….I was soooo happy! Happy that I got to the start line & happy I got to the finish line!!!!
Next time in Kona will be more of a “race” than “survival” day but I’m thrilled with how things went…yippee!
Thanks for everything Nigel, I always trust you & you were right again J
Shannon