Seriously, don't beat yourself up over your first Olympic.  It's such a mental game compared to the Sprint--- my first was a total nightmare.  (I'm dreading the second, but I hear it gets better)  You actually did great out there considering how sparse the competition was.  It's so much harder to stay mentally strong when you spend so much of your time alone out there.  You will be just fine in 10 weeks for your HIM.  Just fine!

Despite what you may feel, I think you did great out there yesterday, so congrats for just getting it done.  It was NOT a fun swim, you did phenomenal on the bike after a crazy T1 (running for 1/4 mile after you swim that long really IS tough), and you stayed strong on the run when it could have been much worse.  Kudos-- hope to meet you on course one of these days. 

Awww, mixie ...

You showed up. You pushed on (when it was safe) despite some VERY disconcerting dizziness. You made your body keep going even when your head checked out.

As for running ... hmmm ... let's see, now HOW and HOW MUCH were you running a year ago?

And HOW and HOW MUCH are you running now?

Huh, I think that is called hard-earned progress.

I totally understand your need to be self critical and it takes a lot of intestinal fortitude to put all down in a RR. (But it also takes the power away to get it out of our heads)

IMHO: Racing by HR is a dodgy proposition at best. I will post an article or two for you written by Pete that talks about why. It does work for some folks, but more often than not, HR is a poor pace gauge.

FWIW: My LT is 165 and I spent most of the time on the bike just on the ragged edge of that and was totally maxed out climbing both loops. (Out of the saddle pushing my 53/21 Ratio) On the run, I was way over my LT for the entire run and was pretty close to max effort for the last 3 miles.

The Oly is fast and furious and it sounds to me like you were definitely pushing the pace.

The swim was hard for the reasons that you said, choppy water and a lack of participants on the 2nd lap. Instead of drafting the 2nd lap, you were pushing water. But then I think you need to get used to that because that is what front runners have to deal with.

Sounded to me like your ride went great and the run knocked you down. (The first 2 miles sucked for me too) Those short rollers really hammered the muscles that were still in riding mode. My legs definitely were not happy with me. (And it sounds like you had a similar experience)

You looked really strong out there on the run both when I saw you and when you were running into the finish.

Without qualification, you did great out there. Your a very strong Triathlete and this was a good race for you. The course threw some hard punches and you took it all in stride and finished strong.

In the end, like the 10k, this distance requires a lot of very specific training to be able to race at such a high intensity for that long. Race day tactics and pacing also is based on personal experience. (And some of your workouts are definitely on task for that)

I think this was an excellent tuneup for your HIM. You just trained through a race that a lot of folks work a whole season to peak for. If you are concerned, definitely think about scheduling another tuneup race. (An Oly if you can find it)

I am a true believer in tuneup races, and so is Pete, but he does warn us to not read too much into overall performance. (Especially given that we are never fresh on race day) This is usually stuff a coach would say but since we are self trained, we have to remind each other of this from time to time  

But I think this definitely suggests that your training for your HIM is right where it should be. Keep up the great work Mixie

Verna, I'm sorry this was such a discouraging race for you. I know how it feels to be alone on a course and feeling DFL. It's amazing how much the mental stuff can really f**k you up during a race. There is a book I bought after a bad swim nearly derailed me at Hermosa. It's called "The Triathlete's Guide to Mental Training". It's on Amazon...

http://www.amazon.com/Triathletes-Mental-Training-Ultrafit-Multisport/dp/1931382700/ref=sr_1_1?ie=UTF8&s=books&qid=1210611416&sr=8-1

Reading this really helped me deal with races when things weren't going my way. It's a good read.

Try not to feel too discouraged. I think you were right to stop when you didn't feel well. (It's funny, I also thought of ChrisM in my last race when I felt a teeny bit of dizzines on the swim.) You were safe about it and got back on when you were ready. I think it is awesome that you stuck it out and finished the race. One tough race doesn't mean you're not HIM ready. Just focus on training, try to learn from what happened this weekend, and realize that you are are a total rock star! GOOD JOB!!!

Congrats on your first Oly Verna. I think you did very well for your FIRST time. Nobody knows what to expect and it's not often that a first time at anything goes the way we THINK it is. I think you might have some stuff picked out that you want to work on and that is only going to help you come the HIM. Keep you head up and keep doing that great work that you do!

Verna, you kicked !

I'm so proud of you (best mentor ever!)  And i love that you used "sucktitude" ha I think I like that word.  Seriously, you are a strong tough competitor and you will do GREAT on your HIM.  You have a solid training base and solid plan and I am confident that you will do well at Vineman.

Great job, girl!

Norine 

Hey Verna, don't beat yourself up, you did great out there!  That was some serious dizziness you overcame getting on the bike.  I don't know how you stayed with it, and didn't get sick!  I probably would've been curled up by the side of the road, enjoying my breakfast a 2nd time.

The race sounds like a really cool one -- I think I might try to do it next year.

Grats on your first ever oly!!