SOAS Ambassador Willow Harrington!
This Saturday, she will take on the toughest Ironman course to date... Ironman St. George. Willow explains the proper training and preparation it takes to go into this amazing race. In Willow's words... What does it take???
Saint George has a reputation for being brutal. The
combination of weather and topography break even the toughest and experienced athletes.
The bike is hilly, with two main long climbs, totally about 25% of the 112 mile
ride. The run course was changed this year, flattening it some, but there is
still a gradual two mile hill that you climb three times in the looped course. The
fact that it still has not sold out speaks to the fact that there is a certain
fear of this race.
Last year of the 4 seasoned racer-friends that
started the race, 3 DNFed (SOAS friend Jess Smith crushed it for the overall
armature win). So when I signed up, I knew exactly what I was getting into, and
in part it was the reason I chose this race. I know I am not the fastest, but I
can be tough. If I play my cards right,
this course will play to my strengths as an athlete: Will and Patience.
Training
smart: I am extremely lucky to train under the wing of
Matt Dixon and purplepatch fitness. Purplepatch
always provides insightful low-volume, specific-intensity roadmaps that
continue to push my ability, while not wearing me down. Given that this is the
first big race of what will hopefully be a very long season, purplepatch didn’t
make huge race specific adjustments to my training program. Being “game ready”
for Saint George was build into my overall yearly progression, with some very
intentional focuses to ensure I was ready for the long, hilly day.
Remember
why you love it:
As my fall marathon focus rolled right into Tri season, the “refreshed”
factor was essential for prepping for an early Ironman. I took few weeks of completely unstructured
activity. I didn’t call it training on purpose. I left the watch, scripts, and
intervals by the wayside to focus on my LOVE for sport. I hit my favorite trail
runs, went on social rides with friends, or whatever inspired me that day. When
it was time to get serious at the end of January, I was both mentally and
physically refreshed, while not giving up much of my hard earned fitness.
Building
Strength: If I had to summarize the emphasis on my early
season training, it would have to be STRENGTH. Living in San Francisco, I have no shortage
of hills to push my training. However, purplepatch was very intentional how I use these hills. On the bike I did
lots of low cadence, big-ring muscle tension work, focusing on perfect form. I
also did a lot of hilly trail running, trading in the mileage for terrain that
was sure to get legs and hips firing. I also found local hills that were about
the same distance/% grade as the race course and made sure that I ended my long
runs on that hill.
The other essential aspect was that I made strength
training a priority with standing weekly session with “functional strength
guru,” Ryan Stockton. Everything Ryan had me doing was
directly tied to building a solid core, hip mobility, and form for swimming,
biking, and running, allowing me to “do more with less.” My structural
difference and sustained strength (as compared to even a year ago) is significant,
especially late in the race when biomechanics would typically start to
breakdown. If you ever get a chance to work with Ryan, take it. It will change
the way you approach training.
Race
Day:
Above all, my race plan is build on respecting the course. I know I’m in for a
long, hard, hot day. I also think that it’s pretty special that I get to race a
course that was short-lived, but legendary. When Ironman.com announced
last Thursday that, starting in 2013, Saint George will be a 70.3 distance, I
was a little sad, but also grateful that I get a chance to experience it. I
think that its courses like this that get to the true spirit of Ironman: A test
of endurance, fitness, mental flexibility, and in the end, attrition. Coming
from San Francisco, the 90 degree weather will be something I have to pay
special attention to, respond carefully, and require that I stay very very smart.
I think I'm up to the challenge!
I will be looking for all the SOAS ladies out on the
course! Be strong. Be smart. Be fearless.
Willow
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