Ötillö Swimrun World Championships 2017
At the end of Ötillö 2016 we asked ourselves: ‘how could we go faster again?’ This was knowing we had picked off the easy changes. Not all of our races this season had gone to plan and I had doubts creeping in. Two weeks out and the time for fitness training was done. The only gains that could be made were mental. So we went out and had a couple of good sessions along the East Lothian coast. We ran on the rocks to find confidence, we swam in the sea, we tried out a new tow arrangement, we had fun, smiled and ate cake afterwards.
On our last session Izzy had a shoe crisis! The hole in her trusty Icebugs had significantly widened over the last two hours … We googled and thought about it and finally worked out we could order a pair for collection from the Addnature store in Stockholm…
So we arrived and made our way straight into town to pick up the new shoes! This was followed by café stop number 1 and an enormous cardamom bun. We got to our accommodation late but managed a nice run round town in the gathering gloom. No matter that my sense of direction went slightly awry and we did 5 miles instead of 5km.
Stockholm feels familiar to us now, helped by the fact we went back to stay at the same place. We had a lovely few days and managed to get ourselves out to the Tyresta nature reserve for a walk, beaver hunting, a swimrun session focussed on technical aspects and another splendid café. Saturday just time for fancy café number three, a swim at Hellasgården and a sauna, complete with cold lake dips.
Helen Webster, the 220 Triathlon journalist had asked us a few pre-race questions and something in Izzy’s reply got me thinking. Over the couple of days before the race, we devised a cunning plan. It looked like this:
- Rosemary eat more and Do Not Bonk
- Run the little bits and the technical bits at the same speed as last year
- Run the three longer sections at a minimum average of 6:30 / km
- Go 5s/100m faster on the swims – whether by swimming faster, going in straighter lines or quicker transitions
I would be allowed to tow as hard as I wanted on the easy terrain, without creating pressure on the trickier stuff. 6:30 / km sounded a breeze, just like a very relaxed training run without hills – how hard could it be?
Izzy is the master weather checker and the closer we got to race day the more it looked to be moving in our favour. We willed the temperature to drop and the wind speed to rise.
The day before the race we all boarded the boats to Sandhamn. We sat outside as it got progressively windier and wavier out in the channel! Helen came up to do an interview, by which time we were the only ones left on deck… We are hardy having trained all year in Scotland, and were looking forward to some exciting swims like we had in 2015 🙂
At the briefing it was apparent the weather was causing the organisers some serious concerns. I did not realise how close they had been to changing the race until later. However, they didn’t, and I am so glad! This is why I love swimrun more than triathlon. It is up to you to look after yourself and your partner and make your own decision about whether it is safe for you to continue. Nature and the conditions it creates are part of the race and the experience.
All night as we tried to get some sleep, the wind blew and flapped things outside. As we woke up, bleary eyed, it was also raining on and off. Izzy had eaten her soaked overnight oats already and we trotted over for me to get breakfast. I asked for the porridge. There wasn’t any. I was sitting there at 4:30 am eating cheese sandwiches and wishing I had brought my own cereal with me …
It was nearly time to go but I was hoping for one more toilet break! I faffed around trying to do what I could as I really didn’t want to stop mid course 😉 Izzy was waiting outside wondering what on earth I was up to and by the time I scurried out we had to line up right at the very back of the gaggle. Oh well, plenty of time to get back to the front again 😉
The gun sounded and off we went. Someone fell over in the rush before we had even gone 100m. Soon we were at the first swim. We had come to look at this the day before and been left mystified as to where we were going. Turns out I’d been looking at the wrong island. Now we had a strobe light to aim for, 1700m away. This swim is sheltered but was still fairly rough. I thought this may mean later swims would be ‘interesting’. At some point the tow popped off Izzy – we’re not sure why – but she managed to grab the end before I swam off and gave it a good tug so that I stopped!!
We landed and were onto the fabled rocks. Because of the rain they were wet and slippery again, like they had been our first year, except now we had our grippy shoes on. There were more teams in the race and we could feel it, as we got caught in a few short queues. I would skip and bound and nip through a gap, only to find I was separated from Izzy. I kept to my promise and waited, and she kept hers, maintaining a positive outlook. Despite other teams coming between us and slipping and sliding more than once, she did not let it affect her mood.
On one tricky bit, I heard a cry out and looked back. Izzy was sliding down the steep rocks towards the sea! I quickly assessed the situation. There was nothing I could do to help, and at least she was heading feet first … Luckily she came to a stop before she hit the water and we were off again. But it was easy to see how several teams we saw during the course of the day needed medical attention. It’s always a balance between risk and speed.
Into the second swim and I remembered it was better to head right. However, we got in to the left and weren’t tethered, so it was hard to change direction. I was also edging away from Izzy and was concentrating to make sure we stayed together. As we got out I was kicked in the face by the person in front. I thought I might finish the day with a black eye but it wasn’t so bad after all 😀 . We slid and slipped and I was all over the place as Izzy headed up the rocks!
It felt like we were losing time compared to last year and failing even at the first hurdle of our plan. We got to the first longer run and headed for the feed station and cut off. Here I checked the time and was surprised to find we were still on target!
I started thinking OK, so maybe we have a chance this plan will work after all, but we have to push on with the easy runs to do it. It felt hard and I reminded myself it was a race, and was meant to be hard work! I had belief that our timings were feasible, and that we’d done enough work and other races that the legs would know what to do without fear of suddenly fading.
The second cut off had been revised due to the conditions and was 45 minutes earlier than previous years. If we’d had any issues it might have been tight, so I was keeping an eye on it. However, we sailed through, still within 1 or 2 minutes of our plan.
This cut off is at an out-and-back so we could see from the teams immediately in front and behind that we were very much mid pack for the girls. Our friend Jenny had had to look for a last minute replacement partner and was racing with a girl called Cat. Cat had never done a swimrun before (!) so we were delighted to see them heading in together behind us! I thought if they had made it this far they’d be able to finish.
Along the way we saw a bit of wildlife, especially a deer and Bambi jumping across our path. I also spotted an anthill and several harmless jellies the water. However, at dinner another British pair said they saw a dolphin, or was it a shark?! I think I was too preoccupied on the swims to have seen such a creature even if it had been right beneath me!
We had also been trading places with Marie and Malin just as we had last year, but this time we pulled away on the easy run. I expected to see them again later, but we never did.
Onwards we went. At some point we slowed to eat and get ourselves sorted at the start of a longer run. Teams passed us but we did not react and kept to the plan. It was important for me to eat! As soon as we settled into our pace again, we would overtake and make up places.
One half of a mixed pair had fallen and was crying on the ground beside us. Her partner said maybe she had broken her ankle and we promised to get help. I knew we were close to a swim entry but there was no marshal and I didn’t think to use my whistle to get the attention of the nearest boat. It was a short swim and immediately the other side there was a film crew and I gave them the message.
Soon enough, we passed through the garden full of noisy and musical supporters and then we were at the infamous Pig Swim. It looked rough like it had the first year we did it, but once we were in, the current did not feel so strong. It was windy and there was a lot of chop and white horses. The waves were coming from our left and I often felt like they were assisting with ‘good body rotation’, except sometimes this ‘help’ went too far! Sighting and breathing were difficult and unpredictable but we got straight over and were feeling pretty pleased with ourselves, if a little cold. We grabbed our Twix and kept moving.
The next 1km swim actually felt more difficult. I was cold and it felt rougher. The water during the race was 12-15oC depending on the swim, but I think our state of fatigue and nutrition had an effect on how this felt. We made it and the next big stage was the half marathon, where we would really face the crux of our plan.
Just before that we caught a clutch of female teams at a feed station. We all jumped into the 300m swim together and headed off. I was shivering hard but it was short and we’d soon warm up. I think we swam faster than they did, and headed off at speed on the other side. We definitely didn’t want to ‘cab down’ yet, and in fact didn’t need to for the whole run.
Now we had to try and average 6:30 / km for an extended period. In doing so, we would make up a lot of time on our previous two attempts and this was the easiest place to do it. I had forgotten how rough the start was though, and we were barely averaging the right speed, before we suddenly got an 8:11! I wanted to panic and push on and tow hard, but I remembered the plan, and to do so was not in the plan where the ground was more difficult. We had also accumulated several minutes in the stages immediately preceding this, so we had some ‘in hand’. I waited until we got to the wide track and then went for it.
I was pretending I was out for a long steady training run. I tried to relax, to run tall and look ahead, to use my arms and to trick my mind into thinking I had just stepped out of the door and really hadn’t been racing for 8h at all. As my watched beeped and the km ticked over I was feeling good – now we were comfortably going under 6:00 / km!
The roads go on and on but it was drizzling with rain and nice and cool. This was easier than in scorching sunshine. We ran fast in our suits which have very thin and flexible legs. I remembered to eat, feeling like I was going overboard but knowing I really wasn’t. It made such a difference, I kept my head and did not feel like having a little sit down!
With two or three km to go I felt that the tension in the tow cord was getting stronger and more persistent. We hadn’t been talking much as there was no need and it was better to concentrate on what we were doing and where we were putting our feet. I silently willed Izzy to keep going and told her how far it was. She didn’t quite believe me, because this run is a little shorter than advertised, so you have to trust experience!
It was true though, and we were so delighted to finally get to a swim, chattering excitedly to the marshals. We remembered these sections as a series of short, easy and refreshing swims with some fiddly running in between. The marshals told us to look at the current – it was like a river running left to right. The coast jutted out to our left, so I followed it as far as possible before launching ourselves across. It was hard work but not too bad in the end. I was happy my arms did not feel as tired as they had before we did the long run!
We approached the next swim – 350m. There was no marshal but we could see the current again. It looked so strong and this time there was no protection. I hesitated, not wanting to get in. We looked across and I decided to aim for a small hut to the left of the flag. The swim seemed to start well, and I sighted often to make sure we were still on track.
Suddenly, about 50m from shore, the current accelerated and seemed to catch us without warning. We were sliding to the right at high speed! I pulled with all my might and could feel the tow going tight behind me. I was picturing Izzy swinging away from me in the current. We passed the flag where we needed to land and the adrenaline was coursing through me. As I breathed to the right I could see the island does stick out a little – I thought if we could just get in line with those rocks then if we got pulled along we should hit them – if we didn’t get washed around instead! I didn’t want to find out and in my haste started to kick my legs. It might have been counter-productive as then my pull buoy popped out and was bobbing next to me – still attached but ineffective and in the way. I could see the bottom but couldn’t reach it. Izzy told me she tried to put her feet down and failed. There was someone standing on shore but I didn’t pause to look if he had instructions. I daren’t stop throwing my arms over, knowing that as soon as I did we’d be pulled away from where we needed to be without any chance of swimming against the current.
With a super human crazy strength I finally got close enough to grab the rocks with my hands. I hauled myself up, and helped Izzy behind me. Oh my goodness! What a total relief. The marshal was full of praise and admiration as he ran along to show us the way. There was no time to stop, but I was jabbering to Izzy. I am not easily scared but that was SCARY. What happened to straightforward finishing swims?!
I feared what might come now between us and the final run. They are all less than 200m, but still … at one swim we couldn’t read the water and when we got in we could see the bottom but were not moving anywhere.
Finally they were over, and we double, triple checked with the marshal. YES this is now the final run!
At the last timing station I checked how we were doing against plan. We’d lost some of our advantage with those difficult swims, but we were still ahead. We were going to make it, we were going to hit our ’20 minute faster’ target, but could we even make it 30? Izzy tells me to go for it and she will hang on. I say ‘it’s only like two laps of Porty parkrun’. Except then we are faced with a hill we don’t remember …
We got up and over and went for it. We put in a sub-5 min km as we smashed it. Only one ‘Porty parkrun lap’ to go. The final road climb came suddenly. Someone walking back said ‘you are 4’ … eh? ‘Yeah, we’re number 404’, I think to myself. We worked and worked. We nearly caught the male team in front with our sprint finish and I could hardly breathe. Not quite 30 minutes faster than last year, but 28:15. Final time 11:18. Result! Michael Lemmel is ready with the hugs and tells us we’re 4th females. Whaaat?!! We cannot believe it and are super, super happy.
We were so early we managed to get changed, eat, drink beer (Izzy) and still make it to prize giving. Just time to buy a t-shirt and go through all the facebook notifications – it had been going wild with friends back home tracking our progress! Results here. We were 15 minutes away from 3rd – close enough to feel we were not miles off the pace, but far enough to know it was not just out of grasp! In fact, we lost all that time in the first 4h and then held the gap. The weather helped us – when the wind was roaring in our ears it felt just like a jaunt down at Gullane. Some other fast teams did not start, or had to pull out due to injuries or sickness. But it didn’t stop us being over the moon.
For a 5 minute edit of the live coverage, including some cool coverage of the water conditions, check out this video:
For me, this was a remarkable case of following a plan and getting our minds in order. It is so much better to race this way, to both be on the same page and to maximise performance.
Cunning Plan – The Results
- Rosemary eat more and Do Not Bonk:
I ate 3 gels, half a Clif bar, ¾ a chia Charge, a pack of Honey Stingers and generally two things at every feed station! (banana, homemade energy balls and energy drinks)
- Run the little bits and the technical bits at the same speed as last year:
- Run the three longer sections at a minimum average of 6:30 / km:
Run 1 (8.6km) – 6:02, Run 2 (8.0km) – 5:52, Run 3 (17.7km) – 6:34
- Go 5s/100m faster on the swims – whether by swimming faster, going in straighter lines or quicker transitions:
Total swim time 2016 – 3:20:18, 2017 3:15:56 = 3s / 100m faster
It’s nice to go to races now and know quite a few people. Special mention to Cat and Jenny who did finish. Even more remarkable when I found out that Cat had never swum more than a mile nor in the sea before… not really recommended but she had a fantastic attitude and trusted in her partner. Her report here.
Also want to say thanks to…
- Scott, for coaching and making sure I don’t go too ‘bonkers’, like him.
- Grace, whose nutrition analysis was spot on and helped me get to the start line 4 kg lighter than last year.
- Ellie, for her amazing pilates classes that help my strength and balance.
- Alan for stroke analysis to help me swim faster, or at the very least, more efficiently.
- Staff at Physis for keeping my body together, especially Rachel for massage and Graham for physio – I know I can rely on you.
- Andy, for putting up with all my training and away weekends.
- Izzy, for getting it together and racing her heart out on the big day.