princeton 70.3: plans and goals


As I mentioned earlier this week, it’s HALF IRONMAN WEEK.  Cue panic.  It’s been a little bit of a busy week (I suppose taking the GRE the same week as doing the Ironman wasn’t my best idea…), but it’s Friday, I’m done with work and now just have to put together final preparations for Sunday.  This includes buying a new tube for my bike tire, as I was riding on Monday for a final confidence-boosting ride…and ended up with a flat.

photo 1 (16)
45 minutes later and two hands covered in grease, I changed my flat.  And headed home because I was a little mentally defeated.  But at least I was able to change the flat myself (I had pondered walking my bike to the nearest bike shop, self-sufficiency for the win), I’m glad it happened on Monday instead of on race day.  Fingers crossed.

Sometimes I feel really great about how far I’ve come in training and in sports I haven’t really ever touched before, but sometimes I get knocked down from a ride that seems tougher than it should be or getting a flat and taking forever to change it.  It makes me nervous for the upcoming triathlon because it’s totally new territory.  But of course, I’ve been leaning on my running experience to get me through this, as well as my Runner’s World calendar for motivational quotes.  September’s quote is this:

I sometimes have difficulty equating athletic challenges that I choose to put myself through to anything that is a challenging life event (working in an ICU gives you a bit of perspective…), but I know there will be times in the half Ironman where I will be questioning myself and my ability to complete the race.  I’ve had plenty of those moments during marathons, including ones where I doubted everything and couldn’t imagine my legs continuing on.  But the mental aspect of knowing that I’ve pushed through those hard times before allows me to carry on.  I’ve been told that the mental game is a huge part of an endurance triathlon, so I’m hoping that having that background in marathoning will play a role in the tough times on Sunday.

I started this blog post with the intention of writing about my goals…and never even got close to talking about that.  Most likely because I’m not sure what my goals should be, a and part of me wants to say that only goal is to finish and to not fall apart mentally.  But as Betsy has pointed out while talking about the half Ironman, I’m not one to work to “just finish.”  That being said, I don’t know what a good time would be for me, so I think it’s appropriate to set both time and non-time related plans and  goals for the race and for each sport within the race.  (Please feel free to tell me if I’m being ridiculous in these time goals…)

the swim

The swim is probably the most foreign part of the triathlon – I know this against any triathlon advice, but I’ve never swam in a wetsuit before, and I only swam in open water once when I was in Maine in July.  Otherwise, I’ve done all my swimming in a 20 yard pool in NYC.  Certainly new territory here, but the swim is in a lake and I don’t think it will be that choppy or anything.  So that’s nice.

the plan

Start towards the back, start easy (not that I know how to swim “hard”), just keep away from other people for mental purposes.  I’m in the second to last group, so I won’t have speedy men (or women, you 18-29 year old speedsters…) climbing over me.  Swim, remember to sight, just keep moving.  Luckily in most of my swims, I don’t stop for breaks, which will be key.  I mainly need to remind myself that it’s the shortest part of the race and that it only takes about the time that a super easy five mile run takes.  And that is a piece of cake in my book.  Also, I plan to not get down on myself if I need to take a minute to breaststroke or doggy paddle or whatever I need to do to keep myself mentally in the game.  Clearly swimming is not my strongest sport, but I will come out of the water mentally ready to hit the next sports.

the time

I’m totally making this up, but I can swim a mile in about 30-32 minutes (in a pool, when I count the laps right…), so between the open water aspect and being new to this, I’m hoping to come out of the water in less than 45 minutes.  I think that’s fair.

the bike

OH THE BIKE.  My last couple long rides have been awesome – my 60 miler was the best time I’ve ever had on the bike.  The key to that was not worrying about my pace, just focusing on being out there, and making sure to EAT.  I’m not the most comfortable on the bike, but I’ve come a long way since I started.

the plan

Eat on the bike.  Drink on the bike.  Eat on the bike.  Drink on the bike.  I’ve got Clif bars and my energy chews to take with me on the bike, as well as hydration.  The plan is to eat a chunk of Clif bar every five-ish miles (that’s about every 20 minutes), then later in the ride switch to my chews to be easier on my stomach when I switch over to running.  Otherwise, I plan focus on where I am at in the race versus how far I have to go, keep a consistent effort, not go crazy on any uphills, but push it on the downhills to make the most of it.  And enjoy being on the bike.

the time

For my long rides, I average about 15.5-16.5 miles once I get out of the city and don’t have to stop for lights, etc.  I would love to be done with the bike in 3:30, which is a 16mph pace.  I think it’s doable without making myself crazy.

the run

I LOVE RUNNING I LOVE RUNNING I LOVE RUNNING.  I did a “long” run (eight miles, ha!) by myself last weekend, and I missed it.  Running by itself is wonderful.  Running after doing other sports, as I’ve been doing while training for the triathlon, is another beast.  They call them brick runs for a reason – my legs feel like they’re barely moving, even at an eight minute pace.  But if there’s anything I know I can do in this race, it’s run.  I’ve got that little tidbit in my back pocket, and I will use it to my advantage on Sunday.

the plan

Running after swimming/biking is hard, but the plan is to not get wrapped up in pace.  If I go through that first mile at a slow pace, that’s fine – just letting my legs adjust.  I don’t want to push it early on because I don’t know what those later miles will bring.  Also – use the aid stations.  I’m not sure if I want to walk the aid stations or not, since once I start walking I don’t like to start running again.  But being sure to hydrate or take in some salt will be key.  And just remember how much I like running – this is my sport.

the time

I’m hoping to maintain around an eight minute pace, bringing me in at around 1:45 for the half.  In my brick runs, I’ve been running around 7:45-8:15 without thinking about it much and just telling myself to keep moving, so that’s a plus.  We’ll see how race day goes.


Mainly, I just want to enjoy this adventure, and anything else will be the icing on the cake.  I don’t want to walk away from the race hating it or never wanting to do it again.  (Although how many times have you run a marathon and then said, “Never again!” -  ha.)  The time goals are secondary to trying my best and keeping a positive attitude.  You only get one shot at your first half Ironman, so I want to make the best of it.

If you add all the time goals together, that comes to a six hour race.  Plus however long transition will take…so hopefully 6-6:15?  Either way, or however fast or slow, on Sunday I hope to call myself a Half Ironman.



The first time I tried to find my bib number, I kept looking under the 25-29 age group before I remembered I’m in the 30-34 age group.  Oops.  Anyway, if you’re interested in tracking me (Mom, this is for you!), here’s the tracking info:


I will take all the cheers and support I can get on Sunday – thank you to everyone for your tips and support throughout training.  I haven’t been the best blogger lately, but I really do appreciate the support and guidance.

Next time we chat, I will (hopefully definitely) be a Half Ironman!

NOTR Goals for 2011


I think Calvin says it best.  The buzz around blogland is that we’re not making resolutions this year, we’re setting goals.  Which is something I can get on board with.  I don’t want to change what I’m doing, I want to work towards something better.  Without further ado, here are my goals for 2010:


  • Run a 3:10 marathon.  Why not?  My current PR is 3:22, which was an 11 minute PR for me.  Another 12 minutes is a big jump, but go big or go home.  In my race report for the Chicago marathon, I mentioned this quote:  “Maybe I can’t run as fast as I believe but maybe just maybe I can run much faster and I will never know unless I try.”  You don’t know unless you try.  Not saying I’ll do it on my next marathon, but you never know!
  • Stay injury free.  After battling my IT band for two marathons, I want to stay health…I’ve been great since I switched my shoes (but stayed true to my Brooks!), so I just need to listen to my body and stretch and foam roll for preventative measures.
  • Core work and lifting.  I say this every year.  I need someone to come yell at me to do this…I guess that’s what they call personal trainers.
  • Run for fun!  Running is what I love to do, so it better be enjoyable.  I’m doing the Reach the Beach Relay in May, which is going to be a blast.
  • Run more races in general.  I usually only run marathons, but races are fun and are great events for meeting other runners and having a good time in general, so why not?  Plus, I obviously need another race tshirt.  (Lies!)



  • Do one “New York-y” thing every month.  I’m new to this city that has TONS of things to do, right at my fingertips.  It’s time to see shows, taking cooking classes, and watch the Knicks.  Please let me know if you want to be my nerdy tourist buddy!
  • Travel!  My trip to surf camp in Costa Rica this past year was amazing.  Gotta do something equally as awesome because there’s more to this world than NYC.  :)
  • Volunteer.  So many organization in NYC, and lots of them are related to health promotion, nutrition, and/or running.  Sounds good to me.
  • Be a good nurse.  Oh my goodness I have so much to learn.
  • Smile.  Be happy.  Try to make others happy.  Because life is so much better than ever before.  (Yes, I’m dramatic, but when you used to cry daily, you have a different perspective, I promise.)


Sounds like a good year to me!  Let’s see what happens…I can’t even describe how far I’ve come in the past year, and 2011 is shaping up to be pretty good too.  :)


Short and sweet run today…six miles.  My legs felt tired, but the pace was fine…I swear it felt like I was running nine minute miles, but that simply wasn’t true.  The weather was in the 30’s and sunny, which was perfect running weather.  Fabulous day for running in the park…can’t beat that!

Wednesday, January 5
6.22 miles in 48:31, avg pace of 7:48

Love it.

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