Caroline Gregory

Rookie No More!

2011-11-29T15:25:00.000-08:00

Photo by: Kevin Koresky/Finishline Multisport

Whew, what a year! What a season! What an experience. It is so hard for me to even recap this year because it really has been a dream come true. When I was nearing graduation from college I sat in the student athlete career services office and was asked "what really makes you happy, what fuels you, what do you want to do?" I responded "I just want to workout for 8 hours a day and get paid for it." I'll never forget this moment. It was one I laughed about then. I still laugh about it, but now I do so with a grin. I pictured myself more as the commercial says "NCAA student athlete, 99% of us go pro in something other than sport." Attorney?!?! Ya, I certainly went pro in something other than sport, but... now, I am an athlete that has pushed my limits, and slowly started to believe this dream IS MY REALITY! I own it, and I am so proud to have shared this with so many friends, families, and sponsors. THAT is what makes this dream one worth fighting for.

My final fight of the season was Ironman Arizona. This would be my 12th triathlon of the season (all but 2 being half or full IM's). To say I packed them in might be an understatement. One too many, possibly, but I'm a fighter and don't walk away until I am officially down for the count.
Race morning was perfect. I woke up, had my oatmeal, banana, PB and Chocolate Mix1 as we made our way to the course. IMAz can bring bitter cold temps, but it wasn't too bad. I pulled out the stretch cords to try to get in a quick warm up before hitting the water. Then at waters edge it was time to offer good luck hugs to so many of my friend racing. I wish I had a picture to capture this- because it is what I've enjoyed most about racing professionally. Outside of the race we really are friends! I want the very best for these girls, and just hope on any given day my best ranks right up there with theirs.
TYR SWIM: Amanda Stevens and I were outfitted in the new TYR Freak of Nature suit. This is for real! Granted I didn't hang with Amanda in the water, but then again few guys can even do that. I mentioned having shoulder pain during Austin70.3 and it really hasn't gone away. I've tried to manage it, but was sincerely worried about it when I woke up race morning. It was throbbing! I started the swim way off to the right and instantly started swimming with another guy. Anytime I left his draft I could feel my shoulder go. So that is where I stayed, it wasn't a good swim by any means but I just had to get through it. This is NOT the approach I should have for the swim and is something that will have to change next year. 54mins is very doable for me, and now I know the importance of swimming near the front. I need to be with these girls if I have any chance at hanging on the bike. I exited in 58 minutes, sub par indeed.
QUARQ + GARMIN + FUJI BIKE: The plan for the bike was to absolutely hammer the first two loops. If this resulted in a fly and die, so be it. Let's just say I didn't execute this strategy. I felt cold and half asleep for the first loop of the bike. I just couldn't get the muscles to fire. I threw down a fruit smoothie power bar, but struggled to swallow and chew it since it was frozen solid. The conditions were by no means hellaciously cold. In fact most would say they were perfect. For me, this is not my perfection and next year I will be finding myself a few ovens to ride through.

Photo by: Jay Presuhn - Thanks buddy for the pic and cheers!

I tried a few new nutrition strategies. One was to eat a bar right off bat. 220calories down the tube. I backed off the calories in my sports drink (straight GU Brew, without as much carbo pro added) and had a bit more water instead. I went through 4 GU's (400cal), and 2pacs of GU Chomps (360cal). I also tried to grab as many bananas as I could as I flew through the aid stations. Nutrition is something I think Chris and I are going to continue to tweek. This time I actually put down too many calories, and in turn my body had to expend too much energy on digestion instead of forward propulsion.
In terms of power and speed I got stronger with each lap. Weird thing is, with each lap the head winds picked up. Yes, lesson learned- I need to go out HARDER! Erin Spitler and I worked together and hammered our way through he strong headwinds to T2.
NEWTON + SPIBELT RUN: Chris was right there as I ran through T2. He reminded me to just do my thing. Within two miles my feet were on fire. I have been working my way into new orthotics, thanks to Tammy Harbison (Elite Feet Orthotics). I met with her while I was in Texas and she has been "all hands on deck" in terms of helping me figure this problem out. We both think it comes down to the orthotics I've been using in my bike shoes, but her master mind sure did come up with an amazing solution for my running shoes. The pain was bearable, and I know we're on our way to pain free!
This run was tough. I was in no mans land. When I saw Kurt after the first lap I just wanted to know how far to my next competitor. 3 minutes. Bugger. I never felt great on the run. I tried hard to have an out of body run experience, but my body was fighting. My legs started seizing up at the end of the second lap. I was hydrated, I had plenty of calories. My legs were just not-so-happy. Come on legs, just turn over. I focused at one mile at a time. NOT how I ever want to run a marathon!

Photo by: Kevin Koresky

This run was about fighting from within. I wasn't comfortable out there and it was not easy. The fact is, my legs and body was a bit fried from a full season of racing. I knew I wasn't going to run my way up to the money spots, and I knew top 10 was unlikely. I did however know I could run my hardest, earn the beer I would consume later that night, and put together a new PR for me. I could not have pulled out that run without the cheers and encouragement from Kurt and Chris. Guys, thank you. I ran by Chris as I headed into the 3rd loop and just said "well, I can still get an ironman PR." He wasn't quite sure if I said "PR" or "ER" but figured both were possible for me.

With 2 miles to go I had closed the gap on the three girls ahead of me. Kurt let me know the gap, and I just put my head down and fought. I was close to tears, I was so done! But if I'm going to be out there I mis well fight. I made two passes in the final mile and cruised it in. Done and Dusted! A new ironman PR of 9:50, good enough only for the top 20.

What an amazing field of athletes out there in Arizona. I knew going into this race it would be one to learn from, and I did. Although it was my fastest time of the year I don't believe it was my best performance. I pushed my limit this year and now I know how to play the game a bit more strategically next season.

After a quick stop here: before being greeted by my well equipped friends:

The best part of the day was sharing it with those who have been part of this entire journey. A quick shower in the parking lot and I was off to celebrate. This might be my best accomplishment of the day: a full meal, cheesecake and 2 huge beers. Yes, this did lead to bad muscle spasms later that night, but it was worth it! I've come a long way this year and am beyond grateful God pushed me through this door. It wasn't easy, and came at a price. But I know I will always look back at this as an experience I wouldn't give it up for anything!

Thanks is never enough. But to my sponsors: TYR, Garmin, Newton, Fuji, Quarq, Nytro, GU, TrainingPeaks. You all allow me to compete at this level. You've believed in me from the beginning and I am so thankful for every ounce of encouragement you've provided along the way. Your support is what fuels me to want more from myself.

AIMP Coaching- It is Chris that reminds me where I've come from and where WE will go from here. Thanks for never saying no when I asked to race more... and more ;-) and for helping me learn from each and every one of these experiences. To be part of your group of athletes is an honor. Many athletes search for years to find a coach that is the perfect match for them, I've found him in year one. Here's to 2012! (and a little R&R before then?!?!?!)

Kurt: A huge and special thanks to you for pushing me to give the pro thing a try. You've been an unbelievable support for me since the beginning and it was great having you out there in Arizona! Sherpa of the year for sure. Huge gratitude ...even if you did take my bike away from me after ;-)
Sim: Oh Simone, where do I start. You are a true gem! The best!! Thank you for all your massage work, and your friendship. Thank you for every story you've shared of your time as an athlete and for encouraging me to believe I belong doing just this. Mateeeee, you've become an amazing friend and I feel so fortunate to have shared this year with you!

Everyone who followed and commented on FB, Twitter and blog world. I don't take a single word of encouragement or congratulations for granted. We can't always be together for every race, but I feel your presence as I tick off the miles on race day.

I'd like to say that I'll do a great job with blog updating over the coming month, but honestly it might be easier to catch me on twitter: ckgregory. Quick, to the point and full of pics.
Happy Holidays and thank you for being part of my journey as a professional athlete!

The Real Podium

2011-10-26T20:28:00.000-07:00

I am fairly confident this state has more flying state flags than any other-

ok yes, it's a big state...but seriously, they love being Texans!

I have never been to Austin and really wanted to come experience the city. Also, my amazing friend, Sierra, moved to Austin earlier this year. Last year I got to share the Kona finish line with her:

She has a sparkling new addition to her family, who I also couldn't wait to embrace. Meet Kaleb:

My lead up to the race was as stress free as can be. How can you stress about a stinking triathlon when you are amidst a beautiful baby who demands much larger concerns and won't let you sweat the small stuff! But race morning I got down to business and was ready to throw down a good solid effort.

TYR Swim: Bam, gun goes off and again I was nailed by a good friend. I think I'm done lining up next to my closest friends ;-) Nah, it wasn't that bad, just an elbow to the mouth and another fist to the eye, but nothing that would slow me down. I got out with the lead group and held with them for about 300yds. One girl picked it up and dropped us all (as we knew she would). Jessica Meyers was right on my feet and I knew we could work together. After 1000yds my shoulder had a different idea. I haven't talked much about it, as I thought maybe that would make it go away, but I've been nursing a pretty bummed up shoulder. It is awesome for 2 days after body work, but then goes back to a useless painful state. It went to this place, and after only 5 mins my left arm strength was zapped. Jessica wisely came around me and took the lead. I held on for maybe a minute, but simply couldn't pull. I was then caught by the next group back and tried to jump on Terra's feet. That lasted until the turn around buoy and then they dropped me. I couldn't do much about it other than pull as hard as I could with my right arm and kick more than I ever have before. Finally in the last 4-5mins my shoulder relaxed and I was able to swim again. I hit the shore frustrated, but my short term memory kicked in and it was onto the bike.

Bike: The bike course was one loop, covering some of the worst roads I've ever raced on. Definitely the worst of the six 70.3 events I've done this season! Unacceptable in my book. Letter to the powers that be is in the works.
I exited transition with Terra. I felt fine on the bike and my power was right where it needed to be. I opted to put my head down, stop looking at my computer and just think about finding that leg burn I hate so dearly. Terra was crushing it and I was just happy to have company.

I loved the new Speedfil A2! Didn't bounce around or splash, and SO easy to refill!

There was a long patch of dirt/gravvel/rocks at mile 18. I don't understand why this wasn't covered! Sure enough one of the small rocks sliced my tire. I didn't realize it was going flat for another 10 miles but eventually dismounted and threw a pit stop in it to see if it would seal and be ok.
Back to work.Now I was playing the solo party catch up game and well, I failed! Not much more to say about that. It it comes down to one thing: I don't go to that dark place where pain is a welcomed into the body and nothing will stand in my way! It isn't an issue of capability, it is one of desire. I just don't dig deep enough on the bike. Yes, I am amidst ironman training (clear by the fact that I was back to riding and running long immediately after the race), but that is no excuse. I need to ride harder, I need to push deeper, and I need to simply find the desire within to HURT!
I don't want to give any more attention to the flat situation, but I did end up riding the last 16miles on a very low tire. I am not sure if that was the wiser decision (versus changing it), but I didn't know how flat it was and I didn't want to get off to check. It was obvious when I turned going into T2 that little air was left in that baby. Doesn't matter, flats or not I didn't ride hard enough.

Run: I exited T2 with my head down. I almost didn't care how far up it was to the next girl. I just had to pull something out of the day. The course was changed to 3 loops. It was rolling hills with a few substantial dips. The sun was out and things started heating up, but overall the conditions weren't anything extreme. I caught 3 girls in the first loop and was comfortably holding around 6:30. My mental game switched from pace to passing. Tick them off one at a time and see how far this can get me. Every up hill had a downhill so I tried to power up the hills and use the downhills to close the gaps. Free speed!
Garmin let me know my pace tailored off to 6:35's for the second loop- think I only made one more pass. I saw Sierra, John and Kaleb as I started the 3rd loop. They told me I had 3 girls within 90 seconds and this got my legs firing again. It was time to drop the hammer. My goal was to build each loop.I immediately passed one and believed I was now in 6th (aka-one out of the $$$). It was hard to get anything from the aid stations because the course was so packed. I took coke, water and my carbo pro/gu flask concoction wherever I could get it.. 3 miles to go and I cruised by Hailey. Hailey and I raced CDA together and although I closed the gap on her during the run I never caught her. We both encouraged each other, but she didn't have it in the legs to come with me (she flatted too- grrr). I thought I was comfy in 4th or 5th and that's where I'd finish. 3 miles to go I saw one more yellow bib ahead of me and worked on closing that gap. My feet were on fire, but my turnover was still there (recall this was sucked dry during my time in Boulder and led to awful runs at IMWI and Branson!). When you're passing someone every mile it is a lot easier to hold your pace up and keep fighting/believing. My Newtons reminded me to keep my forward lean, high turnover and fast feet! With 2 miles to go I passed Lesley. She was the only person I passed that hung on for a bit before dropping back. I wondered if I should have delayed that pass, but there was too much ground left and I was fine with my pace. I just had to push harder. I didn't know if I would catch anyone else (I knew Jessica was too far ahead), so I thought maybe the fastest run split was a good goal to run for.

When I crossed the line I wasn't sure what place I was in. Honestly, I couldn't keep track. I approached the finish and was welcomed at the 3rd female. I was ecstatic! My first REAL podium finish. And this came after 2 weeks of no running. After my week in Kona we were worried I might have a stress fracture so I took some (painful) time off the feet. Chris's first text to me post race was: see I told you fast was still possible for you after minimal running. Cheers to that!! After a strong run at IM CDA my running hasn't been anything to write home about. I've had great training runs, but during races my legs haven't been there. It wasn't a fatigue thing, but simply an effect from training at altitude. Let's just say I am HAPPY to welcome my running legs back. All the top girls agreed something was up with our run splits. My watch had me at least 2 mins faster (and i stopped it late)- took them FOREVER (once again) to update our times/splits/results. So who knows. Maybe one day they'll throw some $$ into their timing system and get it right so tracking athletes online isn't so tough for those who want to follow our sport.

"The podium" can be defined as however deep the money goes for any particular race, but traditionally it was reserved for the top 3. So, this was my first time on the real podium, and I am so happy to share this with the sponsors who have toed the line with me all year long! Once again Chris prepared me for everything.It wasn't always pretty, but I was happy with my delivery. He likes to remind me there are a million ways to get to the finish line after 70.3 or 140.6 miles. Every mile presents opportunity. Just hold it together and never stop fighting! I did just that.
Congratulations to my friend Jessica Meyers on another 70.3 win. She is a rock star of inspiration! Things didn't go completely according to plan for her either, but in the end she finished a champion. Well deserved my friend! It was great to race with Hailey, Erin, Terra and Morgan again. Equally awesome to race and meet other pro women I hadn't raced before.
A HUGE special thanks to Simone for all of her massage work with me! I returned from Boulder with some "issues" and she is a big reason I was able to put together the fastest run split on the day. Simone, I love you and treasure your friendship beyond words! Chris, it's been a very fun road this season and I certainly share the podium with you. Thank you for believing in me and continuing to teach me so much about this sport- more to come from this team!!! Next up for us: Ironman Arizona...

Appreciation!

2011-10-22T18:43:00.000-07:00

We all know what was going on 2 weeks ago over in Hawaii. The sport of triathlon once again took over the Big Island and lit up the lava fields! I knew I didn't want to race there this year. I feel blessed beyond words to have raced there the past 3 years. I look back to when Kona was just a dream...and now 3 years later all that hard work payed off and allowed for new opportunities. This year was all about experience...soak it all in and love every minute of it.
BY FAR the best part of the year has been the people I've met and become great friends with. Many headed to Hawaii to live out their dream. I couldn't sit in San Diego- I had to be part of the action. So off I went to the Big Island. My week was jam packed of training (my season seems far from over), helping as many of my sponsors as I could, and doing anything/everything for my friends who were racing.
Although I could hardly walk by weeks end, I loved every second of it. It felt amazing to give back to this sport that I love so much. Being a competitor can be so selfish! So here you have it- my week in Kona:

THANK YOU TO THOSE WHO HAVE STOOD BEHIND AND SUPPORTED ME THROUGH MY ROOKIE PRO SEASON: It's not just about the brands/products- the people behind these brands have become great friends and an amazing family of support!

Tyler from GU. Dude, I better see you again before Kona next year!

Talia- it was awesome to FINALLY meet you in person. Mahalo!

She isn't just part of Quarq- SHE IS Quarq. Ki...thank you for believing in me.

I wouldn't of made the improvements in cycling I have without my Quarq!

Brian and Jen- part of the TYR Family. TYR isn't just about swimming

any longer. They have arrived and made an amazing impact within the sport of triathlon!

Two of my dear friends at Newton- Tim and Tory! I am showing off the new MV2,

but the shoe was cut out of the shot- so not it looks like I'm just hugging Tim with my leg. Hmmm

I threw down a solid week of training! Never looked far for awesome training partners (at least for the first and last hours anyway. The middle was usually solo as those racing weren't about to go the distance with me that week).

Many hours training on the Queen K taught me it is way easier to race out there than to train there.

Hydration and food along the way, and ample opportunities to drench yourself with water.

The winds were wicked that week- racers, you lucked out!!

I ventured south as well to get out of the wind and hit the hills.

Pre race spin for Rinny. Who didn't enjoy watching her throw down another amazing run!

Congrats girl!!!

Heather and Linsey brought me home after a solid interval session.

To say these girls are studs on 2 wheels is an understatement!

One of the highlights of my summer was training with Jo Lawn. Not only an amazing athlete, but an unbelievable person and ambassador for our sport! I'll miss her and her hubby Armando!

Donna and I got in some training, relaxation and recovery (thanks Normatec!).

Recovery boots + Lava Java = heaven!

And then there was race day! WHEW way easier to race than watch!

Can you spot coach? Right behind the top paddler. (Yi Hsueh, AIMP athlete extraordinaire got some solid pics!)

Team TYR outside the TYR house waiting for the runners to come by.

It was great to see all of you!!!

Many hugs of gratitude for all you do for us, and our sport!

Speaking of TYR- Here are your TYR reps-Ryan and Sarah. Great job out there guys!

Ryan's first IM- Impressive performance my friend! (He is yet to admit how much fun he had out there ;-))

Rich Blanco on his way to the finish (Pic by Yi Hsueh). HUGE thanks to Rich and Jordan for letting me crash with them all week. It was a great week in Kona, and I really enjoyed spending time with you guys. Love those AIMP athletes!

And...here he comes! Great to watch Coach Chris and support him for once. He didn't have the day he dreamed of, but dang the 40-45yr old men are wicked fast! You can read his race report here

(pic by Yi Hsueh)

There were a lot more dinner dates and drink outings this time around. Like I said, it isn't easy being a spectator in Kona ;-) I snapped a few at the after party- but am pretty bummed D'Anza (TriBike Transport) and I didn't get any pics- but I love you too D!

The happy Potts couple. Good job out there Andy!

Ohhh, there he is. Mr. Dave Scott. I do miss our swim sessions. He made me WORK (and laugh-a lot)! Cheers Mate!

And that's a wrap: train, sherpa, expo, dinner/drinks...a successful week in Kona. Thanks to everyone who shared their Kona dreams with me. It was an honor to sit on the side line for this one. Only 29pro women toed the line- and to each of them, I am in awe!

As for me, Austin70.3 has my name written all over it. Time to get back to racing-it's been 4 weeks after all. This will be half IM number 7 for me this year. Whooop Whooop! Love racing!

Come Back Fight

2011-09-30T22:35:00.000-07:00

LONG overdo, but it's been a whirwind couple weeks. Nevermind the 3half IM's and most of an IM in 6 weeks. The drive back from Co to CA + working a 3 day expo and trying to sleep/recover/catch up knocked me out! Anyways...with no further ado, Branson70.3! (sorry for the lack of pics)

The evening of Sept 11 was a bit emotional and tough. I was quite discouraged with how my day unfolded in Wisconsin, and really started questioning myself. It was my first ever DNF, how could I not. Thankfully Chris would have none of that. He didn't wait long before asking me: "what's next?" I didn't know how I could get things together, be ok with what went down after giving SO much, and return to battle again. I just didn't know that I even wanted to train and get ready for another ironman. I did EVERYTHING I could for IMWI. I put aside financial stresses, left San Diego and trained my butty off in Boulder. I was fit, I was ready! but...I didn't deliver. My body just said no. To think of gearing up for another ironman seemed emotionally daunting. But what Chris meant was: what is next, as in immediately! Options: Branson or Augusta? I talked to Branson's race director, Ryan Robinson and he put on a solid sell. I had to jump through few hoops, but 1 week after WI I found myself toeing the line again.

Swim: We were worried we'd have another canceled swim on our hands. The storms leading up to the race where horrendous. Thankfully the thunder subsided around 5am and we were cleared for the swim. Phew! The gun went off and I could see Jaz was off. She even left power house swimmer Nina Craft in her dust. We rounded the far buoy and I joined 2 swimmers I had previously swam away from. I let Morgan do some pulling and Jessica stuck right to my feet. I felt like I was swimming well, but had wished I was further out front. I exited the water and crossed the mat in 3rd. Once in transition I took time to put on arm warmers and a vest- both weren't necessary, but had it started to rain I would of been thankful. A broken zipper cost me 1-2mins, but getting cold would take me out of the race completely.

Bike: I felt strong from the second I started riding. I didn't feel as uncomfortable and "out of it" as I had in Wisconsin. My legs were powering up the hills, and I felt I had an extra gear when I wanted it. The plan was for me to not look at my power readings. I didn't care what they had to say- I just had to GO for it! I rode my way into 3rd but was later passed by Jasmine and Mackenzie. I still knew I was in this, but unlike WI I didn't get obsessed with where I was in comparison to my competition. Yes, that is what I thrive for and the largest reason I took this pro journey, to RACE, but I needed to race myself again. I needed to dig and never give up. I needed to bounce back from the previous weekend and know I was just fine. My legs were burning, but I knew I was laying it out there. Turns out when I looked at the power file after the race I did just that. I took a risk and held my power from beginning to end. 4500ft of climbing and VERY wet roads led to slower bike splits, but finally I was right there with the other girls. I was in the mix on the bike, like I knew I could be. Mission accomplished. Now time to put together a solid run.

Run: I jumped off the bike and my leg turnover was no where to be found. This was how I felt in WI. My legs usually roll over so fast I have to pull in the reigns. Training at altitude sucked my turnover out of my legs. I never felt great running at altitude. I had some awesome workouts and was running plenty fast up there, but my turnover faded. I just never felt good on the run. I stayed with it mentally and got through the day. I didn't realize I was closing in on Jasmine or I might of charged a little earlier. I put the throttle down with 2 miles to go but ended up 30secs behind her to finish in 5th.

The goals for the day were: erase IMWi from my memory. Mission accomplished! Be happy I decided to race immediately: mission accomplished! Realize my fitness is there and another ironman is definitely in my near future: mission accomplished! So all in all I was very happy with my race. My swim was where it should of been, the bike (on a very tough course) felt powerful and was very solid coming off a tough 112mile ride the weekend before, and my run will be fine. In fact, the advantage of waiting so long to write this- my run is already returning. 2.5 weeks down from altitude and I'm already running faster than I have all year (awesome considering my legs still haven't recovered from the recent spat of racing + travel). My turnover and form is BACK!

Long ago I learned it's not how many times you get knocked down but how many times you get back up that really matters and shows your character as an athletes. I'm back up and ready to keep the fight alive! GAME ON!

BIG Thanks to Ryan Robinson, Tom Ziebart and the entire race support team! The weather conditions required them to work over time and come up with plan a) swim bike run, b) bike run, and c) swim run plans. The bike course in Branson is hands down the best bike course I've ever done. I wish the run course had less paths and winding turns, but the swim and bike course makes up for that. Thank you Chris for believing in me, and for being an amazing coach and friend and not letting me rest when I was down. To the Martin family, thank you for pushing me to another start line. Having your support this summer meant the world to me- one can never have too large a family. MISS you guys! TYR, I am one lucky girl to have your support. If you've read my blog once you know how committed I am to this brand- for one reason alone...it is THE BEST! Fuji, I'm loving my new ride and finally we're rocking together. Only up from here! Newton, thank you for helping me work out a few niggles and a special thank you to Danny Abshire for tweaking my run form and refitting my orthodics. Newton shoes + Active Imprints insoles = fast pain free running for me. TriBike Transport allowed me to hunt down their truck to get my bike back in time to leave again for Branson. Talk about customer service!!!!! THANK YOU. Garmin and GU you make this all possible by keeping me fueled and focused on moving forward.

Moooooooo Booooooo

2011-09-14T21:00:00.000-07:00

My visit to Madison was spectacular...well, except for one glowing disappointment- the race! As in the reason for traveling there and the reason for almost everything I've done over the last 3 months.However, before I get to that I have to say that Katya and I were blessed to stay with homestay extraordinaire Joann. Seriously, she WAY over did herself!!!

She took Katya and I to a little Oasis to get our nails race ready, made sure we were properly fed every night, ensured I had any and every kind of coffee (AND splenda!) I wanted, drove us to drop off all of our gear on Sat, returned to the house when she learned I forgot to put something in my transition bag, ran to the hardware store to get the right screws for my beaker concept Blaze hydration system, AND got ice for both of us to do ice baths after the race! A.M.A.Z.I.N.G thanks to Joann for adopting 2 more daughters for the week. This makes 4 for her, no wonder she's so loving.

I know a lot of people are wondering what happened, where it went wrong and why/when I called it quits. Thank you for all the awesome messages of love and support! I'm lucky to feel your support when things go well, but to feel it when things don't go according to plan is simply heart warming.

Swim: I felt very relaxed and ready for the day to get under way. I put a lot of expectations on myself, but was ready to get to it...first challenge-the swim. The cannon went off and 5 strokes later, BAM! AUGH! I took a substantial blow to the stomach. I felt like my insides were jolted and I couldn't breath. I (literally) had the wind knocked out of me. I tried to move, but couldn't. A few minutes later I was able to swim a bit of backstroke. I could kinda breath, but not enough to submerge my head underwater for a 2second. Never had this happen before, first for everything. Once my breath returned it was time to get to work. I was catching those ahead, and flying by them. At the end of the first lap I caught people that typically swim around 1:05. More work to do! I was swimming well, but had to fight for every inch of water until the swim exit.

Bike: Here we go. The plan: hammer! Take risks! and believe! I took off from T1 determined to make up for lost ground. I was a girl on a mission. The first 60 miles I was laying it down and everything was going well. My power was right where I dreamed it would be. The rolling hills were unrelenting. I absorbed the pain they deleverd and battled on. 65miles in I hadn't caught anyone and now was getting caught by those behind me. Jessica came by and I didn't hang with her at all. Then Lauren caught me and we worked together for a bit. I felt great again, but she took off on one of the downhill segments. Just then an age group guy pulled between us and stopped peddling- as if to say "look at me, look at me, I passed a pro, my day is now complete." I immediately passed him and was given a yellow card for not dropping out of his draft before repassing. Lauren was now a bit down the road and I never caught back up. Later I got a second penalty for going over the imaginary (there wasn't a line in the road) center line because a car decided to totally block the road. I was the second pro to swerve around the car but the the only one to get a penalty for it. Oh well, just saying...it wasn't my day and luck was not on my side. Looking back, this all came into play in terms of the mental component of the day.

Ultimately my ride went spectacularly well for 3.5 hours, thereafter (as coach said) I was not a happy camper and it showed in my performance. After 4 hours my legs just said NO MORE! I tried to stop looking at my power, but my heart rate wasn't much better. I tried to focus on nutrition and keeping my fight alive, but I just felt dead. I rolled into transition and fell dismounting my bike. Luck, come on...start now...because it's finally time to RUN!

Run: I started my run feeling pretty down. Even at IMCDA I was happy to be on the run course. After a few miles I felt like small pieces of glass were being shoved into the bottom of my foot. I ran into 6th, but knew I might call it a day pretty soon after. All I wanted was to see my friend and hear that it was ok for it to "not be my day" and the smart decision would be to call it quits. I saw Joann, around mile 8. Like clockwork she let me know where I was and how far ahead 5th place was. I ran another mile and then knew it was time. Time to do something I've never done before. Time to walk off the course, towards the lake, and turn in my timing chip to the officials.

Honestly, the day just never went my way. I never felt the way I'd hoped to. I never felt like I could pull things together and make a race out of it. My dear friend Jenny started crying and did EVERYTHING to urge me on. I had to make the call, and believe it was the right one. I was discouraged, frustrated, sad, beaten down, deflated, etc. When things went wrong, I fought and battled on. Ultimately, things weren't clicking and although an ironman is 140.6 miles, and anything can happen- it wasn't my day. Over 16miles to go and I didn't feel I could get things together and pull out a day that I'd be happy or even content with.

I got a ride back to the finish in time to see Jessica and Meredith's spectacular finishes. The day belonged to them, and they tore that course up! Both were kind enough to ask what happened and if I was ok. Tears flowed almost immediately, I just wanted to celebrate for them but was still amidst a bit of a pitty party. While taking in THEIR moment both girls offered up stories of when they experienced the feeling I had. They were beyond gracious, and just made me slap myself to realize this was part of professional racing.We can put everything into a race, but that doesn't mean it will turn out according to plan. We have to deal with what comes our way, push deep, but also be smart.

Thankfully, Chris is an amazing coach (and friend) both when things go well and when the stars don't align. He reminded me that endurance athletics don't come together (for 99% of us) over night. We have to keep on keeping on! Pitty party lasted a few days, but enough of that. Don't you worry...it WILL fuel my fire within. Chris and I- yeah, we're not going out like that.

It is easy to stand behind someone when everything is going well, but one's true colors show when things aren't going so well. A HUGE thanks to my sponsors and friends who have picked me up and demanded that I carry on. AIMP Coaching, words can't describe! TYR, I will make it back to the podium and my smile will be even brighter because of your support. Quarq for allowing me to continually track my progress, analyze my training and race results, and develop a strategy for moving forward. Newton for giving me the confidence that my legs can fly on the run even on a less than stealer day. GU and Mix1 for fueling me day after day. Beaker Concepts, and Speedfil for making sure hydration is never an issue. Garmin, 100% makes the best bike and running computer systems out there. AND endless hugs to my Boulder family- the Martin's have offered the daily support I need to keep believing in (and laughing at) myself. I LOVE you guys and am getting a bit sad that it's about time to head back to the beach :-(

My fight continues- STAY TUNED!

Focus

2011-08-22T16:45:00.000-07:00

Since returning to Boulder I've been all focus. Honestly, my mind was in a million different places, but with a little help I've returned to where I need to be mentally....and am HUNGRIER than ever. I couldn't wait to get back to work...and thankfully didn't have to wait long. Wednesday I was back in the pool slogging through a 5,000m high quality workout. The final 50m was the most important of all-a race between the great Dave Scott and myself. It was all business! 50m breaststroke, with paddles of course. The 8 judge panel called it a tie.

Photo by Paul Phillips

Thursday I returned to the bike and powered through a few long hill climbs-1x60mins, and 1x40mins. THAT is what is so awesome about training in Boulder. After a 30min spin you're at the base of the mountains and can climb until your hearts content. Ohhhhh how I missed seeing 9,000+ ft on my Garmin500! Friday Uli and I returned to the peak and banked a solid long ride (someone's returning to Kona! Whoop Whoop!).

Last week I emailed Coach and asked if I was free to add as much time in the pool as I wanted. His response-yes! 3 solid weeks until Ironman and I know I have to take advantage of my swimming background. As an age grouper I could get away with minimal swimming and still be in the mix. NOT the case in the pro ranks. Even with my background in the sport I've been coming out of the water with the middle of the pack. If you've been reading about my time here in BoCo you know I've been focusing on improving my weakness (cycling, duh!)- but this can't come at a cost. I need to get every ounce out of my strengths. Swimming should be the strongest of the 3 disciplines for me, but it really hasn't been. Failing to come out of the water ahead of the main pack means too much ground to make up on the run. So.... I need to up my game and stop slouching in the swim!
I've been arriving to the pool with a revived sense of focus. I get in early, get out late, and sneak in short swims whenever I can. Thankfully, my neighbors invited me as their "guest" at the country club 1/4mi away. This leaves me NO excuse.

Photo by Paul Phillips

When my plan calls for a real workout/masters I head to Flatirons. The coaches and my lane mates always keep me honest and make me hurt (as does the altitude)! Between these swims (and when I'm so tired that it wouldn't be safe to drive) I walk down the street, throw myself in the pool and crank out the meters. In a strange way I think many of us find it easier and more natural to focus on our weaker of the 3 disciplines. I've refocused and in my final build am putting everything I can into my swimming and running. I know I need to get my swimming back up to par so I can reach my full potential and be "ALWAYS IN FRONT."

Time to put my head to the grindstone...20days until we party in Mad town!

The battles we choose, and those we don't!

2011-08-17T19:48:00.000-07:00

Last weekend I traveled back to MI to spend time with my parents and get in the second of my back to back 70.3 races. It was pretty awesome to see how many top professionals also decided to add Steelhead to their race schedule. In years past the race has only drawn a handful of professional, however with a large prize purse this year I got to share my beloved homeland with athletes from around the world-including some of my favorite San Diego girls:

One of my favorite places to swim is Lake MI. It's crystal clear fresh water is one of our countries hidden gems! I was pretty excited to return to sea level and hammer out a strong swim, however mother nature had something to say about that. We woke up to weather advisories for strong rip tides. This meant another canceled swim for me this season. I was ready for all water temps, but sadly my TYR sleeveless, hurricane and swimskin would remain in the car-BUGGER!

The pro's were sent off in a TT format, one every 30 seconds. This assured an honest race by all! I am not sure they even needed to send draft marshals out onto the course.

(Once again) I was determined to put everything I had into the bike! Dig dig dig. With the TT style of racing there were certainly moments where my mind could wander. Thankfully my Quarq kept me honest and pushing from mile 0 to 56! I passed 2 girls pretty early on, and then later was passed by the speedy Mel Rollinson and Heather Jackson. I stayed focused on my goals for the race and continued to push the power. (Being that I had only ridden it a collective 2.5hrs) I was honestly shocked with how comfortable I felt on my new Fuji D-6! My power transfer was constant and I felt right at home tucked down in the Profile aero-bars! Killer bike, awesome fit, happy girl.
Although I didn't put out one of the fastest bike splits of the day it was a HUGE step for me. Coming off Boulder70.3 and some solid training blocks my legs were a bit fatigued. The ultimate goal will come in 4 weeks, and I just needed an honest test to see where I was at. My average power was about 15watts higher than in Boulder, the highest it's ever been for this distance. and I come away from this race knowing what the best cadence will be for me at the Ironman distance. Overall I returned to T2 very happy with my effort.

Photo by: Wattie Inc. - Rock the W! (Thanks Wattie!!)

The run course is rolling and offers challenges both in terms of the short quick climbs, wind, and a variety of running surfaces. My Newton shoes wanted to turn over faster than I could almost keep up with. 2 miles in I told myself to settle down and settle in. Although my legs felt pretty fried coming off the bike I could certainly feel the effects of returning to sea level. My heart rate was lower than it typically is for this pace/effort and my breathing wasn't a bit labored. I made one pass early on and then it was a pretty lonely run. Just me and my Garmin battling through the miles. At mile 10 I hit the most substantial hill of the course (again, 2 loop run) and my legs felt like bricks. I still felt great cardiovascular but muscularly I was toast. I put my head down, even grunted a few times, and tried to push as deep as I could through the finish. A run split of 1:27:30 (4th fastest) was a solid accomplishment for me on this day. OUCH! I was D.O.N.E!
In the end I was 10th, only one second behind 9th and a few more behind 8th. Congratulations to everyone on dealing with the adversity and conditions of the day! Another race with amazing athletes-many of which will be throwing down their 70.3 skills at the World Championships in Vegas in a few weeks time. Good luck Heather, Melissa, Christie, and Kristin.

This race was ultimately about much more than the race itself. The real battle and inspiration came from my mom. She'd kill me for mentioning or drawing any attention to her, but the week before IMCDA I found out my mom had breast cancer. This awful disease runs in our family and she's done EVERYTHING in her powers to avoid falling victim to it. Thankfully this meant it was detected early and the prognosis is as good as it gets! My mom is my rock and to hear this absolutely killed me. Racing at Steelhead meant I could also be with her through a few of her treatments. She's already half way through, and will be done by the time I toe the line in WI (or for opening day of UofM football ;-)). Being with her this past weekend meant more to me than any placement, PR or power ride file ever will. As she always reminds me "the best memories are made when we share them with those we love!!!" So, to my parents- thank you for sharing this one with me! She certainly didn't choose this battle, but she is fighting through it with dignity, grace and determination....all things I hope to display while I'm out there fighting through my own small battles of life.
Thank you to my sponsors for continuing to believe in me and supporting me on this quest. TYR, Newton, Quarq, Flatout Bread, TrainingPeaks, Nytro, GU, and Garmin. My feet have a special thanks to Sidi for helping me move past some post IMCDA foot pain!!!

Boulder70.3

2011-08-09T06:54:00.000-07:00

In the day leading up to the race I felt a strong combination of nervousness and excitement. I was a little nervous about racing at altitude, knowing that I am no where near acclimated. Although this town is raging with the worlds best triathletes several opted out of this race because they say racing at altitude takes too much out of you- and well, they live here year round! So, it just had me a bit on edge. Thing is, this was overshadowed by my excitement to race several of the top women in this sport, so...Game On!

TYR SWIM:
Check out a video of the pro men and women swim start (it focuses in on me just before our start and then out of the water) and then coming out of the water: http://youtu.be/vwIqF3ywFOY
I knew I had to go out at a controlled pace. I've been swimming a fair amount, and my stroke actually feels better it has in years (hmmmm, maybe that coach of mine and his olympic swimming powers has something to do with it?!?!?!) However, I still haven't been able to put in any real sustained solid efforts in the water since getting here. I knew if I went too hard I'd be unable to catch my breath and the day could start disastrous. As it turns out I settled into a strong pace, focused on my stroke and pull, and was instantly leading a group of girls, with only Kelly ahead of us. I could still see her, and she wasn't gaining any ground. I wanted to GO for her, but 12 strokes hard was all I could put in. Around the first buoy I started getting pummeled. Yup, I've only felt "clobbered" like this once before, and sure enough it was the same culprit. I tried hard to ditch her, but again 12 strokes was all I could muster before relaxing to breath again. The pace felt fairly easy, and I didn't feel it was really necessary to move behind and let her pull. I wasn't struggling and I didn't feel the swim was taking much out of me. Other than overheating I felt great (water was supposedly 75.8. RIGHT?!?! Please WTC change this rule! If I'm hot I can only imagine how the guys felt). With 200meters to go I decided "Hell, I don't need to breath for 200m." I threw my kick into the mix and took off. I got out of the water in 2nd, 2mins down from Kelly. Solid!

Thanks to the Training Peaks crew for snapping some shots of me!!

QUARQ BIKE:
Unfortunately I wasn't able to jump on my killer new Fuji. My long a%# legs require a longer seat tube for the small frame, so his debut might have to wait until Wisconsin :-(
When I hit the road I instantly began gasping, and I mean gasping! I have done a lot of hard riding here in Boulder, and I know racing is different but it still felt wrong. Yesterday was one of the first really dry days here and I typically don't do as well racing in dry climates. So perhaps that played a part, who knows. In the first 5 miles I was passed by Angela and Amanda. I told myself no matter who it was that came up on me I had to go with them. Easier said than done, they ate me up and spit me out. I locked into my power and felt I was holding right where I should be. At mile 30 I was passed by Whitney, Uli and Jessica. My spirits plummeted! I felt I was riding strong and my training has been going really well. I tried to hang with them but it just wasn't happening. I came into the race pretty tired, but had taken 2 days super easy. Ultimately I just think I was struggling with the altitude. Whatever it was, I got my head screwed back on and got back to work. The second loop of the bike was packed with age groupers. It got a bit dicey at times with the open roads, but I remained focused on the task at hand, zeroed in on my powermeter, and tried to say hydrated. My legs were burning and I was ready to hit the run.

NEWTON RUN:
My plan was to settle into 7minute pace for the first uphill mile, and see how my stride and turn over felt. The run is on hard gravel roads and paths with a few rollers. I've done some training out there, so knew it wasn't going to be a fast run. No sub 6:30 pace miles racing up here in the sky! I was running in no mans land. Once to the top of the hill I looked back and didn't see anyone charging at me. I kept this pace and finally at mile 5.5 saw I could catch someone. I passed Marylyn and moved into 7th. I didn't have anyone there giving me info, and the course doesn't really allow the opportunity to scout out the competition. I wondered if I could move up any more, so when I saw Dave Scott around mile 9 I asked how far ahead Jessica was. He didn't seem too confident in his approximation, but guessed 3 minutes. With that I shut it down. I knew I was solid in 7th and started thinking about Steelhead next weekend. I settled into a comfortable tempo pace and headed for home. Again, I didn't care about my time but simply wanted to secure the best place I possibly could. On this day it was 7th....and amidst my Boulder based competition I was very pleased! I was all smiles heading home.

If you read Kelly's race report she jokes about one of us saying "have fun" right before the gun went off. Kelly sent out a quick "good luck" and I responded with "have fun." We all laughed because at that moment, the battle we're about to embark on doesn't really sound "fun." However, it is incredibly important for me never to loose site of how fun racing is for me. ESPECIALLY at this level! Painful, YES, but wicked fun too!
A quick thank you to the CMS crew! Michael and Ryan were in T1 (to tell me I was running out the wrong direction), T2 and at the finish to bring me in. Race day support really means a lot to me, so thank you boys!!! Thanks to Berry Siff for not only putting on a great race, but getting to know even the newbie/out-of-towner and making me feel right at home. Awesome race, amazing volunteers, great course! Those who started these races worked VERY hard to create the best race atmosphere possible.This was a good one. Congratulations Angela, Kelly, Amanda, Whitney, Uli Jessica and Marilyn. It was an honor to share the podium with each of you!

Next weekend I get to enjoy a "hometown" race! I can't wait to get back to MI (for some cooler weather and family fun). I'm especially excited to see a few of my California training partners and friends who will be racing there as well. Another one in the books...and with each one I feel truly blessed to be experiencing this journey!

Let's get 'er DONE! FUJI style...

2011-08-05T18:26:00.000-07:00

I've been training really hard here in Boulder, and am not taking this opportunity for granted! It is hot hot hot here. Everyone keeps saying "yeah, but it's dry." Hmmm, not so sure, I come home from almost every workout covered with sweat. Love it!

The mountains here are no joke. Last weekends 6 hour ride was a solo, go from the get-go, venture. Again, total time was only 12 minutes longer than my rolling time, something that just isn't possible in San Diego. Climb for 22 miles and this is your reward:

Another 6 miles up hill and the eye candy continues:

However, the best eye candy of all arrived mid-week. Is there better eye candy for a triathlete than a new bike?!?!?!? Thanks to Colorado Multisport for building my baby and getting me perfectly fit on him. It will be a very smooth transition onto my Fuji D-6

Ryan Ignatz is THE master of Retul bike fitting. If you're ever in Boulder this is the place to go for everything triathlon or bike related! My fuji seriously fits like a glove, and today I got to take him for his first spin...

HUGE HUGE thanks to Kurt for very graciously hooking me up with Nytro and Fuji! I hope to make all involved VERY proud when I display all this hard work I've been putting in. The next two weeks will be my first attempt at a fun filled back to back 70.3 attempt. It will no doubt be awesome training and fitness building for Ironman Wisconsin in September. First up: ohhhh, just a little show down with the Boulderites at Boulder70.3. I can't wait to race against several of the best women in this sport!
Cheers,
CG

SMASHED!

2011-07-27T16:32:00.000-07:00

I couldn't be happier with my decision to transplant myself to Boulder for the summer. In San Diego I'm use to being surrounded by the "who's who" of triathlon, but Boulder is just another little bubble....something different, something out of my ordinary, something to challenge me, and something to motivate me. This has a lot to do with triathlon, but even more to do with life outside of triathlon. I fully believe we can only achieve the extraordinary when all the pieces of our lives are aligned and ready to propel us towards our dreams. As much as I am uncomfortable with change, change is exactly what I needed.

Here are some things I've learned about adjusting to altitude:

1. 8yr old girls are completely capable of smashing me in the pool while I suck for air and try to push even a sub-par swim pace.
2. Every 1,000 feet I climb over 6,000 hurts exponentially more! For the first 2 weeks, every time I went above 7,000ft and tried to produce any power on the bike I felt like I was going to yack. I pushed hard anyways-AND kept my breakfast down.
3. It's totally normal to feel like you might throw up AND have a heart attack at the same time. I just prayed I'd throw up prior to the heart attack so I wouldn't choke and die.
4. It is really dry here, so at times you might want/need to guzzle water. But you can't breath while drinking -which means drinking water may increase the heart attack feeling. Sip, breath, sip, breath, sip...is a better tactic.
5. Recovery and sleep are not easy when you're both adjusting to altitude, as well as temps over 100degrees.
6. Altitude means you are way closer to the sun- so I often feel like I'm baking under a broiler. I've never used THIS much sunscreen in my life.
7. I am fully capable of running 9:30miles! OUCH! But it sure did feel amazing when mr. elephant departed my back and left me to run alone and feel my natural fluid stride once again.
8. It is BEAUTIFUL here. Yes, I miss the ocean, but the mountains are providing ample eye candy for the time being.
The #1 best thing I've found here in Boulder is a HUGE smile that has emerged while...wait for it... riding my bike. I don't think I've ever really smiled like this while riding. Things are coming together and I am finally feeling like the bike doesn't have to be my enemy. I'm pretty confident this week marks the first time I've ever really surprised Chris with one of my ride files. From day one here I've been hammering away, and finally the Quarq numbers are there to prove it! One of my many smashing rides involved a steady effort to this climb, 3 long/painful intervals up this beautiful monster,

and then a solid tt effort home (at which point I clnd't see straight and my mind was in a complete blur. Result- 120 miles with a higher power output than I shelled out in CDA- once again...SMILE!)

I leave you with one last image. It pretty much sums up my time here- because more often than not, this is how I've felt at the end of each training day. Deposit in the bank, smashed, but ready to work again tomorrow!!

I am reminded of how I felt when I got into this sport- I go to bed so excited for my next workout that I can hardly sleep. Speaking of tomorrows, I requested mile repeats and/or a track workout for this week (I haven't done either in ages). Chris didn't disappoint, and by weeks end he might have me "watching what I wish for."
11 days until my next race-Boulder70.3, and my first back-to-back 70.3 racing attempt. Steelhead70.3 will be second up, on August 14th.

Week One in the MILE HIGH City

2011-07-17T20:53:00.000-07:00

My first week here in Boulder has been pretty spectacular. This whole venture materialized largely because of a friendly tug from my friend, and fellow UoM athlete/grad Kay. Months and months ago when we talked about me whether I should come to Boulder she instantly invited me to stay with her family. The Martin's have been beyond amazing in opening their house and their lives to me! Last night Kay and I sat on the couch reminising back to our days as athletes at UofM. Many of my Cali friends make fun of how crazy I am for the Maize and Blue, but it's connections and friendships like this that remind me how fortunate I am to be part of this amazing alumni network.

I totally found her varsity letter jacket in the closet!

Yup, we're dorks...and "Proud TO BE a Michigan Wolverine"

I couldn't wait to hit the mountains the first day I was here. My workout called for 40minute hill intervals- a workout that is much more challenging back in SD. Here, I bike 30mins and I have myself a nice 22mile mountain to play on until my hearts content (or flat lined...). I thought maybe I'd ease into things a bit more, but Chris started chiseling away on his plan the second I arrived. I have a renewed sense of focus, and it's been crazy fun! Lots of smiling, laughing, AND... gasping for air.

When I set out for my day 2 bike interval session I found my bike in a pristine, sparkly condition! God bless those who love maintaining bikes, because as the boys at Nytro know, it's NOT my forte. The Martin basement is a well equipped bike shop, and Bill totally spoiled me with an awesome post Ironman cleaning! (can you count the # of bikes in the background- and that's only the basement bikes! There are more in the garage)

One week in, and I now know why people rave about the riding here. Yesterday I went out for a 5 hour ride, and was home in 5hrs and 7mins! 6000+ ft of climbing. NO slouching! The biggest difference in acclimating is a ridiculously elevated HR. During my hill interval efforts I wasn't sure if I was going to puke or have a heart attack. My legs felt good and I was nailing my prescribed Quarq power goals, but it HURT! I could hear Chris's voice in my ear urging me on, and reminding me of the goals we've set for ourselves. Taking in the views helped dissipate some of the pain.

Swimming has been challenging due to the breath control aspect of the sport, so I have yet to really push the pace much. Thursday I joined the open water swim down at the Boulder Res. The water isn't clear, but it IS shark free. Swims there will be crucial for my open water swimming challenged self.

Running has by far been the hardest for me! Hills, O.U.C.H!! Although I've brought my trusty Garmin310 along for the ride, I've been going 100% by feel. Let me tell you, it has yet to feel spectacular! Today I ran 60mins off the bike and finally felt like I'm making progress and seeing paces that somewhat resemble the fact that I can actually run.

Each day I'm noticing improvement both in my training and ability to sleep up here in the beautiful mile high city. I can't wait to see what Coach has in store for me this week... but before we get to that I must congratulate him on another killer race! 2nd overall amateur at Vineman today- and the only person to beat him was 24yrs old. Chris only has a few years on him ;-) but continues to be an unbelievable inspiration to me and the whole AIMP crew.
So, many deposits in the bank this week! Goodnight from BEAUTIFUL Boulder!

Time for Another Adventure

2011-07-13T21:47:00.000-07:00

For months I've considered spending significant time away from San Diego- try something new, seeing what comes from it, and just believe God will guide the way. I've had some significant road blocks over the past year+, so when everything started coming together for me to escape to Boulder the decision became easy. I don't think most of my BoCo friends really thought I'd make the trip (hmmmm, maybe bc I've been telling them I'd come for years!), but I proved them wrong-and arrived to several "are you really here?" comments. Last week I packed the car, said goodbye to my little paradise and headed east.

When this is the view from your back yard it isn't easy to say goodbye.

Chris may have picked up on my wishy washy ways, so requested TriBike Transport send my bike from CDA to Boulder. Thank you TBT for once again proving that you're THE greatest! Saturday I hit the road to start my journey towards Co. First stop, Whole Foods in Vegas for breakfast. Second stop, St. George for a swim and swing by my favorite Fro Yo joint-Krave of course! Then I was off to Park City. 12 hours later I was finally done driving for the day.

I spent two days exploring Park City with Soup- I mean Matt- Molly, and their adorable boys. I thought I'd arrive and crawl right into bed, but Soup had other plans. Off we went to take in the Main Street night life. I practically fell asleep in the bar before the boys agreed it was time to shut things down for the day.

I wasn't sure I'd wake up in time for 8a.m. masters, but I couldn't resist spending a little time with the energetic Campbell kids. GU Chomps should help help them sustain their energy levels, right?!!?! A quick Chomps breakfast and it was off to the pool.

Does everyone in Park City have a ski lift in their house?!?!?! ;-)

Park City is beyond spectacular. Although I was gasping for air the entire swim workout, I loved every minute of it. At 7,000+ft altitude adaptation was in full effect. Soup, I hope you enjoyed spanking my butt this time around! If I swing through again after my Boulder excursion we're having a re-do!!

After the swim we gathered the troops and took off for a point to point run through Park City's ski resorts. Running at 8,500ft was going to be a treat. Oxygen, who needs it?!?!?! The first 10 minutes were killer! I couldn't breath, let alone return smack talk comments back to the guys as they asked if this is the typical pace for a pro triathlete.

Half way through the run I decided to take a quick video to take in the views. Ok, fine, I was actually feeling dizzy and this was my excuse to try to catch my breath for 10seconds.

The rest of the day was spent pool side at the country club, and catching up with the previous 5 stages of the TDF. Monday morning it was time for me to get back on the road and get out to Boulder. Matt and Molly, thank you for showing me around your hood! I loved it! Tell the boys Captain Crunch misses them =D
My first few days in Boulder have been amazing. Time to get to bed so I can hit up the 6a.m. open water swim at the Res. Goodnight from (stormy) Boulder.

Ironman CDA Race Report

2011-07-04T21:30:00.000-07:00

Leading up to the race I was a bit anxious about the weather and water temps. I knew there was nothing I could do about it other than be prepared. Then...Saturday night all weather worries were side lined. The monthly female gift arrived and I was sent into panic mode. Whenever it hits I am completely USELESS for the first few days. No Bueno, but back to controlling what I could control.

Ok, race morning…After Chris dropped me off it was a race to get my bike ready, special needs bags checked and get into the rubber insulated suit (aka: TYR Hurricane). My pre-race warm up received as much attention as the swim/bike/run portion of the day. Name of the game: get as warm as I could before jumping into the frigid water. I received one last TYR delivery to complete my ensemble -TYR's cold water cap.

I was dressed and insulated from head to ankle for my stretch cord warm up. Once warm I made it to the water, smiling the whole way, hugging friends and SO excited to get the day underway.

A quick prayer for safe keepings and many thanks for this opportunity!

Swim: The plan for the swim was simple: find fast feet and swim hard. Well, you know that gasping for breath feeling you get when you initially jump in freezing water??? Yup, that is how I felt for the entire swim! I was in survival mode, gasping for air! I definitely had my kick going because if I stopped for a second I wondered if my feet might snap off. It was simply awful! 500m in I was pulling a group of 5 people, and continued to do so until half way through the first lap before when I relinquished the lead to one of the guys. I needed his feet to keep me going. I tried so hard to think of something, anything positive. I couldn’t muster a single thought. I literally felt like I was in survival mode. Breath each stroke , move forward, and get through the first lap in under 30mins to avoid being swept up by the age group mass start. I stayed on his feet until we exited the water for good. I ran down the beach thinking “how am I running without feet and ankles? Are my feet still attached?”

Transition 1: THANK YOU THANK YOU to the wonderful ladies who dressed me! I was shaking violently and couldn’t do anything for myself. Vest on and zipped, arm warmers on, gloves on. Run, get to your bike, breath-keep breathing. Ugh, the 51 degree air temps weren't helping!

Sue Hutter was everywhere on the course! From beginning to end. offering hugs, cheering like mad,

and snapping great pics. Thanks for capturing the moments Sue!

Bike: The first 5 miles I tried to get my cadence up in an effort to find my legs…literally, because I surely couldn’t feel them. Desiree came by me around mile 5 and I settled legally behind her. The cameras were all over her, meanwhile wondering who the heck this chic was on her tail. It’s cool, first pro race…I’m a no name, and I didn’t mind a bit. I loved watching them record her pedal stroke. It reminded me how excited I was to be racing with these girls.

I remained with Ficker through mile 30. The pace was completely doable. Everything was going to plan. I knew it was only a matter of time before Hailey worked her way up to us, and sure enough she did. Alright, let the game begin!

I can’t go any further with my race report before commenting on my mental preparation going into this race. Chris prepared me 100%! Mentally, the pro race is a different beast. We worked out every scenario. There was never reason for me to panic, because I was prepared for everything. So far plan A was going to plan. Get out of the water around the middle of the pack, use the first portion of the bike to warm up and find my legs, and then stay right with them. However, around mile 40 the alien in my stomach reared his ugly head! I wanted to pull over, crawl into a ball and sleep. While gritting my teeth I tried to stay in the game. Sadly, plan A soon went out the window and they rode off.

Plan B- let the Quarq power be my guide. That was out the window too, I couldn’t even look at the thing! I found myself curling up in the aero position as if to pretend I was still lying in a ball on the side of the road. In a state of despair I rolled up and over a roller and started closing fast on someone. I realized it was mighty Meredith. Something had to be wrong, because she came out of the water with a commanding lead. I passed and willed her on with a quick “come on girl.” It gave me a little encouragement to know I gained back a place. At the next out and back I knew I was still losing ground and needed to get things together. It wasn’t until mile 90 when my cramps FINALLY subsided enough that I could take in something other than my GU Brew. At the next aid station I slowed enough to grab one of everything, and as many bananas as I could grab.
22 miles to go! I tried to tell myself it wasn’t too late. Head down, get back on top of the pedals, and get to T2 fast. Eat, drink and get ready to run like it’s my job ;-) I seriously wondered if a 3:05 marathon was doable. (The new run course added a whole new dimension of hills that made for much slower run splits). I wanted so bad to salvage my race and make something of it. Ironman is a LONG day, and most lows don’t last forever. My forever was over and I could finally work again. Go Go Go. I flew into T2 and THREW my bike. I have never leaped off my bike so fast in my life. I prayed the cramps would stay away for 3+ hours.

Run: My bright pink Newton racers made me feel somewhat at home again. I knew the gap was immense, but I also knew we had 26.2 miles left to cover. I settled into a solid pace through mile 3. Then my feet decided to join with the cramp fest. Pain Pain Pain. I reached in my back pocked for more advil only to find it had become a powered mess. I didn’t hesitate to lick every drop off the saran wrap! Who knows how many I digested, I didn’t care. Hillary and Linsey were out on the course cheering like animals. Their smiles and exuberance of passion gave me hope and inspired me to keep with it.

My mile 10 I saw Tim and Torrey (aka: Team Newton) and asked how far out of 4^th I was. Tim responded with “I’m not sure if you really want to know.” I did. I didn’t care how big it was, or how much my feet and stomach hurt, I wasn’t giving up! I have never ever thought about stopping during an ironman. I wondered how my feet would carry me 15+more miles. Just then I reentered the neighborhoods leading back to town and was greeted with cheers and contagious excitement from everyone I passed. I thought “if they can get this excited about me, I have to give them something to be excited about.” The next 4 miles were magical. The cramps in my feet turned to a dull burn and my stomach was fine again. Thanks to the amazing energy from spectators another low had come and gone. As I made the turn around at the half way point I passed my friend Megan. As always, she was smiling from ear to ear...just another moment I didn't take for granted. Giving her a quick high five was a big highlight to my day.

Around mile 14 I learned that I had cut the gap between me and Desiree in half. The next time I saw Chris I was happy to report that I was “finally feeling good.” His smile and excitement pushed me along. If I could cut the gap in half over 14 miles while I was feeling pretty lousy, then maybe I could reel her in before the finish.
(Thank you for the awesome run pics Tristan!!!)

Turn ‘em over. Tunnel vision locked in. Every person I ran past was cheering for me and willing me on. My bike escort was phenomenal!!! She cleared a path for me through the age groupers, placed orders at each age station and got the crowd going. I locked my sight on her bike and pictured her pulling me along. For the second loop of the run my aid station order changed from just water, to water and coke. We exchanged a few words, and I told her “WE are going to catch her!” I felt like she was on my team. Maybe it’s that I am not use to the bike escort racing scenario, but it was pretty awesome.

The new run course toughened us up! More ups, more downs, more pain. While running up the last hill before the turn around I spotted Hailey and Desiree. I couldn’t believe how much time I made up. I wasn’t sure if I could catch either of them, but I was willing to die trying. I made the turn around, gasped for air and flew up the hill. As I passed the age groupers heading towards me I was encouraged to hear “you’re catching her” “she isn’t far ahead of you” “you look way better than her” “she’s suffering.” Oh My Gosh! I can not tell you how amazing this felt. Even writing about this section of my race gives me chills! I’ve always encouraged and cheered for the pro’s while racing, but never realized how encouraging it was for them. To anyone reading this who said 2 words to me during the last 10k of that race…in the midst of fighting your own battles out there…THANK YOU!

5 miles to go. One last hill. If the women ahead of me were suffering this hill would surely slow them down (or so I told myself). Chris was cruising around on a bike, flying by me urging me on. “She’s at the top of the hill, GO! You can suffer for 4 miles.” “Your dream was 4^th, no go get it.” From here on it was a team effort. Chris was right there biking back and forth. He never stayed with me for more than a few seconds but words can’t describe how it felt having him there with me. 3 miles to go. The course was so packed that I didn’t see Desiree until I was right on her. She looked back, leaving me no time to contemplate whether to make the pass right then. At the same time Chris yelled “GO!” and with that I WENT! Around the next corner I looked back. Desiree didn’t respond and come with me. I asked Chris if I could enjoy the last few miles. “Yes, I think you’re locked in 4^th.” With that I nearly slowed to a halt. I was hurting! Chris laughed and “come on, you have to keep moving at least.” Ugh, ok. I continued to make my way to Sherman Av. Once there I took it ALL IN! 4^th in my first Pro Ironman, dreamy indeed. After the race many commented about how close I was to the 10 hour mark. I could of cared less! I cared about my place, but time- nope, I wanted enjoy this. If you watched the live pictures of me running towards the finish line you’ll see that I did just that.

I rounded out the day with a 3:16 marathon, a new run split PR and a new IM PR for me. We haven't been focusing much on my running, so to pull this out while not feeling so hot has me exited for the rest of the season. And if you recall my last post, I was in quite a hole 2 weeks before this race. To come around and lay down the 2nd fastest marathon (10mins faster than any other woman -other than super star K. Snow of course!) was an accomplishment in itself.

NOT the correct time, but one day I'll get there!

Not only did I get to share this day with Chris, but SO many of my friends were out there cheering or racing. I've met some pretty remarkable people through this sport! Every cheer and word of encouragement sent my way was appreciated more than you know! Thank you for making my debut so memorable. And at the end, waiting for me to cross the line, was the entire TYR Team. I was embraced, welcomed to the family and with that reminded of how awesome this company is! They’ve done a TON for this sport, and absolutely make the best training, and race gear!

I’ve never felt so content and happy after a race. It isn't because I put together a new IM PR, but instead it was the experience and journey of the day. Things didn’t go exactly as planned, but now I have the first one under my belt. I learned a ton from this race, and am more motivated than ever! In the words of Coach Chris: “we’ve just begun!” Yes indeed. I'm motivated and hungrier than ever!

Thank you to the amazing sponsors who've believe in me and allowed me to take this leap. TYR, Nytro, GU, Newton, TrainingPeaks, Beaker Concepts, Oakley, Quarq- THANK YOU for playing a huge part in this journey of mine.

Hello from BEAUTIFUL Coeur D'Alene

2011-06-24T08:27:00.000-07:00

I arrived in CDA on Wednesday, and was greeted at the beautiful home of Marie and Tom. They've hosted a number of athletes in the past, and graciously opened up their home to me for the weekend. Their welcome mat says it all!! And the view out of my window when I woke up the next morning was a quick reminder of why I always knew I had to return...

It was 2003 when I first ventured to CDA (from Michigan) for my first Ironman, and second ever triathlon-Go big or go home, right. I got into the sport of triathlon with the purpose of racing an ironman, however never dreamed that 8 years later I would be back in CDA to race my first ironman as a professional. Back then I just wanted to do an ironman before starting the dredges of law school, and the demanding law firm life thereafter. Life sure does throw you curve balls and opportunities! Embracing this one has been a blessing and will continue to be an incredibly journey.
When people talk about the cold water, and potential cold weather that comes with this race I struggle to picture it. I was still a MI girl back then, and although I hated the cold just as much, I certainly wasn't the softy I am now. Plus, race day in 2003 brought temps that soared over 100! The problem then certainly wasn't keeping warm. Each day lake temps are rising. Slow, and still won't even reach 60, but 58 is better than the 54 of last weekend. The weather will be what it will be, just have to bundle up.

My taper for this race has been a bit out of the ordinary. I've always been honest on this blog, and honestly last week I was in a bad place. I returned from San Francisco with one goal- REST. My lactate testing proved what my body and mind were feeling....I was exhausted: physically, mentally and emotionally. Craig and Chris both concluded that it was time to shut it down...and hard. Last Sunday-Tuesday I could hardly get out of bed. I won't lie, I was worried. But I also knew the hay was in the barn and if I could just freshen up and rest up I will be golden. I tried to tell myself that this could be a blessing in disguise and would really force me to rest. However, the inability to even get on top of the pedals during rides, or run without feeling like I weighted over 200lbs and was trudging along, did not help the psyche. I could tell Chris wasn't excited to cut so many workouts short, or all together, but he was very careful to really ask how I was feeling each and every day. Each day we reevaluated the plan for the following day, and more often than I'd like to admit this involved "day off again tomorrow" texts or emails. However, this weeks everything started coming around again, and as things stand 2 days before race day I AM READY! I am mentally recharged, physically feel I'm right where I should be and emotionally couldn't be better.
I am beyond excited to race amongst this talented group of girls. A text from Chris yesterday sums up what lies ahead for me. Suffer fest ;-) "Sunday will be about racing, not fitness, it will be about learning to race (and suffer) different than any AG race..." I'm 100% in this and up for the challenge. It's going to be a day I know I'll never forget, so I better go out there, dig deep, push myself to new levels, and see what I can make of it. This is exactly where I belong, and I'M READY.

Finale

2011-06-17T10:04:00.000-07:00

Last week I traveled north to beautiful San Fran. Chris wanted to me to get in a little training with him pre-IMCDA. I love that city, so it didn't take a whole lot of arm twisting. The morning after I got to town fellow AIMP athlete, Rich, treated me to a masters swim sess at the Olympic Club. If you aren't familiar with the OC, it's a swanky prestigious club in the city. I knew the athletes that train there are no joke, but I didn't realize that jumping in the fast lane would be so demoralizing. They flew as I tried to hang on in their wake.

Jordan and Rich, thank you SOOOOO much for hooking me up and making sure my training time in the city kept me on track for CDA in 9 days!
The weekend featured a solid training day at the Silicon Valley long course triathlon. It's a local event that was perfect for my final push for Ironman (1mi swim, 56 bike, 9mi run). I won't get into a ton of details (although entertaining), but let's just say things went wrong wrong and wrong. I was in the lead on the bike until I missed a turn (I wasn't alone. I think about 20ppl missed this turn). Once we made a group decision to roll back I got a flat. Seriously?!?! I decided to jump in the truck with a farmer (and his baby, so I felt totally safe!). He took me back to the course and let me off. I tried to fix the flat but the tire was WAY over glued. Lesson for all- for tubular tires make sure to leave a strip of unglued tire across from the valve. This allows you to get the tire off. I also carry a razor blade and cut it off. But it wasn't my tire or wheel, so I opted not to. Instead I went back to the corner and directed traffic so others didn't miss the turn. Finally I got a ride back to transition. I was famished so instead of heading out for my run I stood at the Cliff tent and downed about 4 bars.

Coach wouldn't let me off that easy and sent me out for a hard run later in the day.I'm pretty confident that the 9mi run off the bike would of been significantly easier than this long run was. I did laps at Chrissy field. The wind was howling, so I had to put my game face on and get 'er done. 1mile warm up then hammer out 9 more. I just about passed out after! The day was exhausting. It was one last deposit in the bank to cap off a solid block of training.
Sunday I went for a cruise ride (wasn't capable of anything more) through Sausalito. Other than fighting my way through tourist traffic over the bridge it was perfect. My legs were fried so I just took in the beautiful scenery, and enjoyed running into several friends from January's coast ride. Missed them, and can't wait for next years adventure.

Then it was off to Berkley to celebrate with Jordan and Rich. One year of blissful marriage for them. Congratulations kids!! A killer concert to complete the weekend.

The rest of my time in SF was pretty mellow. Sunday night I hit a wall and was instructed to sleep sleep and sleep more. Monday I did my best to hammer out a solid lactate test with Craig Upton (if you're in the SF area, he is your man for lactate testing and bike fit!!!!!) This info helped Chris tailor the optimal taper plan for me, and will help me manage my power and race plan for CDA. Thank you Craig!!!

To everyone who helped make this trip possible, thank you. My brother was a real trouper! I just love this city, and am so happy I made the visit. Every chance I get to train with Chris is a treat! We're on the same page and ready to tear it up in Coeur D'Alene. Water and air temps are slowly on the rise. I'm ready for the magical day that awaits me there.

Professional Christening

2011-05-18T14:55:00.000-07:00

My Florida70.3 race weekend was magical, and not just because anywhere you go within Disney you're told to "have a magical day." The entire experience was new, exciting and inspiring! Even my pre-race glitches (significant bike issues, and almost getting hit by a car) couldn't wipe the smile off my face. I was the most relaxed I've ever been for a race. Honestly, it didn't really make sense...I always thought I would be more nervous pre-race as a professional, because "it would matter more." Turns out, it's all about perspective! This was another new and excited adventure that God guided me to, and I was/am excited to see where it will take me.

I awoke, at 4am (yes, that was 1 A.M. to me!) to strong wind, rain and thunder. I didn't panic, or even think of a canceled swim. It's Florida, and with 2.5hrs until the start I knew it could easily blow over. Once in transition it was dark, still raining, and still storming. While attending to my bike and setting up transition (under layers of towels and plastic bags to keep things dry), race director T. Ziebart came over and showed me the radar weather forecast. "No worries" he said, we'll get you guys in there. (a much better attitude than what I experienced at NOLA). So, while it was still raining we made our way to water's edge. We couldn't see the first, let alone second or sixth buoy, but we were ready....ready to wait. They delayed the start a bit allowing the sun to sneak over the horizon and light our way.

A special thanks to stud/studette pro vets Cait Snow, Heather Gollnick, Andy Potts and Ian Mikelson. Each of them welcomed me to the pro field and made me feel right at home. There were a few other first timers out there, so together we kept the mood light and fun. I had never formally met Heather or Cait. These little gestures went a long way with me. Thanks for keepin' it real girls!

Swim: TYR ready. Always out front...so that's where I started. Ok, so I wasn't "as" confident as I am amongst the age group women. So I started right behind the girls I thought would lead the pack. I was right. Within 10seconds they were off. Within 2minutes I was alone.

I am right in front of red suit girl

I picked my head up to see how far ahead the lead girls were. 3 girls ahead of me, all swimming alone. Head down, no one on my feet. You're good girl, just GO! Kick, remember to kick. Pull, hand entry, freaking go! I was working, I swear. Once to the first turn buoy Gollnick appeared out of no where. Ok, we're probably 4th and 5th, get her feet. I'm on. Go! Then she started viering to the right. I always tend to go a bit left, so this was a bit uncomfy for me. Where are you going girl, buoy's that way. To stay on the feet and swing wide, or to create my own path? (the water was very murky so it was tough to see her feet even when they were 2inches ahead of me). I stayed to my course (which clearly was the wrong decision, since she beat me out of the water. Lesson learned. check).
2nd turn buoy, bring 'er home. Go! Kick, pull harder. I felt good. On the way in the chop picked up, and I swear I saw a water snake right under me. Ick! That got me moving again. One of the buoys was a bit off course, and far right. I don't like going to my right so I aimed past it. 20feet later Disney's finest lifeguards were yelling at me. Were they cheering? I lifed my head up and they yelled at me to stay right. WTF, it's not a turn buoy. But it's my first pro race and I'm not letting something dumb take me out of it. I went back a bit and rounded the buoy. Smart? Maybe not, but I heard the same thing happened to a few others. Whatever, keep going. When I exited the water the cheering was intense. I felt good. Thankfully I didn't see my time or I might of been pissed. Top 5, not too far out of it, I'm good. My time doesn't show it, but I was swimming well. I'm ok in this department. A few lessons learned for sure!

Bike: Alright Quarq Cinqo, let's see some numbers! The plan was to somewhat ignore the wattage numbers, and instead chase anyone ahead of me and hold off anyone behind me. Around mile 5 the first pass was made, and in case you can't guess by my bike split, it wasn't me doing the passing.

Both of us eating...I'm sure the pass happened soon after this shot was captured

Grrrr, come on legs it's like the Wednesday group ride, jump within a legal distance and hang on...let's reel them in. My legs answered with a big fat NOTHING. Ummmm, hello, I said "Go. Now." Nothing. Ok, maybe they aren't in it now, but stay positive and they'll come around. The next pass was made around mile 15. Another opportunity, ride with someone. Nothing. Without going into the details of the next 56 miles I'll leave it at that. My legs just weren't there. It was bad, like zone 2 training ride bad. The goal was to be with the group, to push with them, answer back and ride strong with them. I missed every opportunity to jump on and be within the mix. A group of 5 formed, and I was left behind for a solo session.

Run: When I came into T2 the announcer welcomed me and told me I was in 8th. I believed him, but I'm not sure why. I knew there were at least 10 girls ahead of me. But why wouldn't he be right?!?!?! I ran out of T2 like I stole something. I probably looked like it too. My hands were full of every variety of GU nutrition you could ever want. I like options ;-) Chomps, Roctane, salt, Gu Brew/Carbo Pro mush...let's Go!

Within the first mile I dropped half my salt and passed one girl. Ok, I'll trade salt for moving up one position. Who's next. Ahhhhh, no one....anywhere. I asked a few people where the next chic was and the answers weren't pretty: "4minutes" "between 5 and 6 minutes" "it's been a while since I saw one." Awesome. Mentally I was weakening. My pace wasn't fast. I quickly learned why this run course hasn't produced any record breaking run splits. They description says there are some "off road sections." Picture a field of unmanaged grass, random divots and holes, and tractor wheel carve outs guiding the way.
My stomach wasn't happy. It was warm, but not hot. I wanted hot, however maybe my stomach wouldn't of approved to any more heat. Good thing I packed options, but none sounded appealing. My mental and physical state remained stationary...until I saw a group of girls within reach. I only had 4.2 miles to go, but I was excited to play again. "Alright Caroline, set the treadmill at 6:20 pace and go. You've done this how many times? Garmin, show me 6:20. Grass or no grass, just get-a-move-on." I was smiling again, and back to the chase. Within a mile I caught one girl. I paused for a few seconds behind her. Yeah, she was holding a much slower pace, no reason to stay here. Grass again. Ugh! 2 girls right ahead. I twisted and turned my way through the age groupers (3 loop course= busy busy!). No time to pause. I'm good, I can take them. I still didn't feel great, but passing people sure does help the whole mind over body thing. Final mile, ticked off one more. Ugh, does the run have to end, it was just starting to get fun.

Through the line, and the announcer welcomed me as 5th. Huh? I was a bit delusional, and believed him for a minute. Then I saw a slew of pro women hanging out around the finish. Unless they arrived here some other way, other than through the finish line, I clearly was not 5th. When I realized I was 8th I felt a bit sad. But once it all soaked in, and I really looked at the big picture, I WAS SO HAPPY! (yes, you guessed it, coach Chris talked some sense into me).

Thanks: where do I start! The messages before and after this race ALL mean a ton to me. I know you read various blogs put out by pro athletes, and the all end the same way. But the reason, is because the support we get from family, friends, and sponsors really means something. Race day is exponentially enhanced because of the people we share them with. So thank you for the calls, texts, and messages!

TYR: My loyalty to TYR is firm! There is a reason 90% of the professional athletes at the start line were wearing TYR. Their increased product line this year is amazing...and I can't wait to see what they'll come out with later this year and next. Thank you for your support. I'm beyond honored that you believe in me and allow me the opportunity to promote my favorite swim and triathlon apparel!

Newton: It's simple, their running philosophy, science, and shoes are the reason running has become my strength. If things keep improving as they have this past year I'm going to be one very happy triathlete. Plain and simple, my improvement is a testament to the shoes and Newton's dedication to speed.

Quarq: I swear my cycling is coming along. I know when it appears in my race results the proof will be in the power...the power meter that is. Training with my Cincqo has been key! Stay tuned, I know I'm going to be in the mix on the bike. Not only has Quarq been amazing, but I can already see the strength they're gaining from the SRAM acquisition.

Thanks for reading! What's next??? All eyes are set on Ironman Coeur D'Alene. 8 years ago I completed my first ever ironman on that course. I can't think of a better place to jump into the ironman professional scene.

Florida 70.3 With Smiles!

2011-05-14T16:50:00.000-07:00

I am honestly so excited for tomorrow! The weekend thus far has been amazing, and I know I'll top it off with a killer first pro race. Thank you to everyone who's sent good luck messages....they really do make a difference and keep me energized and digging deep come race day.
One of my closest friends and teammates from college will be racing with me tomorrow. While rowing at UofM, her and I had to work our asses off in hopes of deserving a second of attention from our coaches. The two of us were two of the only lightweight rowers to survive amongst the wicked talent of open weight girls. Let's just say, we formed a very strong bond over years of sweat, tears...and probably some blood too. Ever since Jeanine got into the sport I've been dying to race with her. She's a little fireball, and one of the hardest working athletes I've EVER had the privilege of calling my teammate. After NOLA I knew I wanted to fit in a May 70.3. Knowing Jeanine would be here made the decision easy. So tomorrow I get to share my first pro race with an athlete and friend that I admire beyond words!

Yes, she's TYR ready! Good luck Seeger...I can't wait to throw a few Go Blue's your way!!
Race prep has been pretty stress free, and loads of fun. I did have a bit of a hiccup today while out on my training ride today (other than coming 2inches from being nailed by a Disney tourist speeding for mickey mouse), but thankfully Zipp and Ironman wheels came to my rescue. Just another example of the great people behind the awesome brands within this sport.
I'm crazy excited to take in every aspect of tomorrow's race day experience. It's going to be painful, but that's exactly what I want. My fellow pro women are going to make me dig deeper than I ever have, and I can't wait to answer the challenge.
Race #48...off to bed!!!

One more BIG Change!

2011-05-07T11:28:00.000-07:00

In my last post I left one really big change off my list. After Kona last year I really began throwing around the idea of getting my pro license. I've had a tough year, but triathlon is a door that keeps opening doors for me. When people would ask if I was going to get my pro card I sincerely dismissed the idea. However, after Hawaii the list of "reasons to get my pro card" started to grow, while the list of "reasons not to get my pro card" lessened. Although the wheels started turning in my brain months ago, there were some major road blocks that I first needed/wanted to overcome. In terms of athletic capability, the largest of these was to gain confidence on the bike! Having a strong swim and run simply won't cut it if I want to toe the line with the top women in the sport. It's one sport, not three!!! It's great to excel or specialize in one of the three, but in order to compete you can't have a real weakness.
In looking for a coach I wanted to find someone who could help me make the pro card decision. This is why Chris was such an amazing match for me. He's been there! He raced professionally, while also holding a demanding job. Triathlon was a component of his life, not his entire life...and he excelled at it! This is what I was after. I believe the only way to be your best is to race the best. Although I was excited about the opportunity to race at the professional ranks, I ultimately want to maintain perceptive. A professional triathlete's career, even if they're lucky/crazy talented, is extremely short....an attorney's career-much longer. And fact is, I enjoy using this brain power that I paid so much for ;-) I enjoy being challenged...both intellectually and physically. Chris understands this "honest reality" I have with myself, but also believes I can really make something happen if I believe in myself!

Soooooo after NOLA we had a few talks. Immediately after the race I didn't feel like I proved (to myself) that I was ready. He did. I thought I should of been closer on the bike to the top pro's, he thought I was there. After a few days of digesting I agreed with him. I trained, prepared, and didn't taper similar to how a pro would prepare. Chris gave me a racing strategy that was pro minded...not amateur. I honestly didn't realize how different racing as an age group athlete was until he started pointing out these mental and physical differences. He was getting in my head, and in turn prepared me to BELIEVE! I'm there! I'm ready! I'm EXCITED to COMPETE with the best!

I can't wait to RACE! I had a ton of fun moving up among the amateur ranks, but I want to race! I don't want to wonder where I am in comparison to others, and feel like every race is a time trial format. I want to race! I want to see how fast I can go when I'm pushed to my limits by other amazing women! I will get my chance next weekend. Florida70.3 will be my first pro race.
I am so appreciative of everything Chris has done to help me get to this point...mentally, emotionally, and physically. His coaching reaches far beyond the training day...he keeps me in check, keeps everything in perspective, and reminds me that together we can do this! AND HAVE FUN!
To those who've supported me and helped me reach this decision, THANK YOU (you know who you are)!!! For those who continue to support me now that the journey begins....my appreciation is endless! (I have also finally joined the twitter bandwagon: if you want to follow me...ckgregory)
Ok, speaking of Coach Chris...time to get back to my IM St. G online spectating. He's killing it out there! Fastest amateur swim (duh...by far!) and he's hanging right in there at the front with some young studs on the bike. Inspired??? Yes!

Changes!

2011-05-01T18:47:00.000-07:00

In terms of my training things sure have changed! I'd summarize by saying it's been about QUALITY over quantity...but then I look at this past week and I realized it was my highest volume week ever. Here are a few changes Chris has made in my training.

Fewer 5+ hour rides through San Diego County (although I'm sure this ride volume will come soon), and more 3 hour solo smash fests.
I bike almost every day. Clearly we know where my weakness lies!!
In an effort to eliminate this weakness the work begins the second I start peddling! Like I said in my last post, I use to spend a lot of time in zone 1 or killing myself. Now (unless it's a recovery, coffee, chatty cruisy cruise) power application starts almost immediately.
My intervals on the bike are a bit longer than in the past. More 3x20, 3x40 type intervals. The second the interval ends, no crusisy cruise! This is where the work pays off...back to a strong powerful zone 2 effort.
Rest. When it's prescribed I take it! I no longer hate rest days. I work hard when I'm suppose to so I NEED recovery days to regroup physically...and mentally.
Taper. Thankfully, after NOLA Chris pointed out that "we didn't really taper for that race." Ok, thank you for the affirmation. I thought I felt a bit tired (not too bad, just not fresh/tapered). It's all part of his forward thinking plan. I like it!
Back to work. Within 3 days of NOLA it was back to work for kiddo Caroline! I woke up Wednesday morning and jumped in on the Swamii's train-of-pain group ride. I figured I'd roll up there and get spit off the back on the first climb. Nope, just the opposite. I had one of my best rides to date. I don't say this because I hung onto the pack for the whole ride, but because it was...dare I say it...easier than it's ever been. The rest of last week was focused and solid! 2 super solid weeks that also included a *half ironman (*swim excluded).
When a workout isn't going well I try to listen to my body and not beat myself up over it. I've even opted mid-workout. Yesterday I got in a solid swim and then had a long ride planned. For various reasons this ride did not go according to plan. I canned it. Instead of making up for it (as I use to) I got over it and moved along with a smile and positivity today.
Swim. When your coach has "olympic swimmer" on his resume, you can't help but feel motivated to swim faster. All I have to do is swim up to my potential! I've been working on the entry of my stroke quiet a bit this winter. This means changing the ingrained muscle memory that dates back 20years. The past few weeks things finally clicked. Ahhhhhhhhhh, yes that is what it should feel like! Effortless power finally propelling me forward!
Where did all those chill transition runs go? Ummmm, Coach Chris...I like those ;-) Here are a few examples of my new transition run protocol:

4 hour ride. Legs were feeling nice-n-toasty. T-run time: 2miles cruise to find the legs. Then 12x400 sub 1:30 with only 45seconds rest. slog fest a few miles back home before falling over.
This past friday I had a 3 hour substantial ride (with some of those fun fulled 20minute efforts). Once off the bike it was 45minutes at 6:30 for me. My legs were semi trashed going into the day, so it hurt...but what hurt worse was getting back to my car only to find that my key fell out of my pocket. Rest assured I wasn't going to re-do that run to find it! Thank you Mr. Mailman for calling AAA for me!
Then there was the 11 mile run the weekend before NOLA-10mins 6:45, 10mins 6:15. If his goal was to make 6:45 seem "easy," mission accomplished.
More of the same. Soon my legs won't know what pace to move off the bike- other than FAST ;-)

There you have it, a little glimpse into the fun filled hard work I've been putting in. Ultimately I don't believe there is a single format/answer to triathlon training. For me I just knew in order to really make improvements I needed change! The changes in my training have really challenged me, and, in a sick-sort-of-way, have been pretty fun.
Great job to all who raced this weekend at Wildflower, St. Croix and St. Anthony's !!!

My Big Easy Experience

2011-04-20T17:44:00.000-07:00

When we pack our bags (and bikes!) and travel to races, it’s often for more than just the “race.” We, or at least I, seek an experience. I hope to get a taste of the local culture and see new and different cities/venues. Well, the big easy was certainly a different experience (I’ll leave it at that)….so it shouldn’t of come as a surprise when we were thrown a few obstacles on race day.
I rolled into transition around 5:45. Body markers were not only there to slather us with ink, but to also “the swim has been canceled.” Disbelief. What? Seriously? But the wind is way less than yesterday. Moments later, when the race director confirmed this, I started shaking. We were told it would be a duathlon, so we figured a 5k run to start the day instead of a swim.

Video of the water race morning.

Then the news became a bit worse. They couldn’t set up a 5k run course, so no duathlon, just a bike-run. There was NOTHING I could do to change the situation. I had to “be an athlete about it” and deal with the adversity. I came to this race with 4 goals: 1) fastest amateur swim split; 2) fastest amateur bike split; 3) fastest amateur run split; 4) fastest amateur. Goal one was dead. But 3 remained in play. During my bike racing days this winter I always wished the time trials I did this winter were longer, and here was my shot.

The pro start was orderly and spectator friendly. They announced each athlete to the line, and off they went -30 seconds apart. The amateur start on the other hand, a totally cluster-F. By the time I walked towards the line I had been at the race for 3 hours-hunger was soon to be an issue. I enjoyed an additional Roctane GU and moved into the corral. I was hurdled like cattle towards the mount line. Every 3 sec. 2 athletes were shoved through. I started towards the beginning of my wave. I wanted to start last (rather chase than be chased), but I was ready and sick of waiting.

So….on to the race:

Bike: The bike course is flat, with the exception of a few small bridges in the first and last 5 miles. I couldn’t get around the mobs of people for about 2 miles. It was ridiculous. I went around a cone and got yelled at by an official. The road was packed. I stayed calm and just dealt with it. Within 5 miles I was able to finally get into my rhythm and speed. Time wasted, but other faster cyclists would have to deal with the same issue. Head down and race! I settled into my quarq powered wattage plan. I felt great. My legs were cooperating even though I was worried I went into the race a bit tired. The next 25miles were into a strong head wind. It hurt, but I was moving right along. I felt strong, and could feel the benefits of training with my new BFF: Quarq. Steady, steady, steady, strong strong strong. Then, my power began to fade. NO!!! I wanted this, and if I could hold my power up I didn’t think there was anyone that could out bike me. Slipping, NO! GU, need more GU. Energy was back up. We made the turn around and I couldn’t wait for the tail wind. It was still hard. I was hurting. I focused on leg turn over and pushing the pace.

With 10miles to go I hit another slump. I needed something to get my engine going again. A guy, Carlos (no clue who he was, but I saw his bib and decided to act like this was my new training buddy), made a strong pass. I jumped out of my saddle and went with him. Power come back up, now! I remembered Chris telling me that opportunities would present itself- opportunities to race, opportunities to change my plan and go with it, opportunities to dig. I sat a solid distance behind him and zoned right in on his back. Power was back on. Up and over the last bridge. I looked down and saw that I’d be close to the 2:30 mark. This was going to be a new bike PR. At this point all I wanted to do was make it back to transition without getting a flat. The roads were awful, with potholes galore. I rolled in and saw my computer still under 2:30. I was aiming for a bit faster, but with the wind…solid!

Run: Where the heck am I? This format of racing left you to wonder all day how you were doing in comparison. But, this was MY challenge. A race against myself. A race to build confidence, a race to challenge myself, a race to take risks. Here was my risk. Run- FAST! My plan was to start fast, settle in and find comfort at this uncomfortable pace, hold on for dear life.

I ran out of T2 (or was it T1 since we never had a T1??) moving pretty good. My pace was quick, but my legs didn’t feel all that stealer. Let’s just say my first two miles at 6:20 were already uncomfortable. I quickly reminded myself that last weekend I ran 11 miles averaging 6:30 pace (and this was after a very solid 4.5hr ride). I can do this. Grrrrr, come on legs. I was back on. The run hurt from the beginning. 3 miles in I started looking to see if there were any age group women ahead of me. I didn’t see any. This meant I passed them all on the bike. Yowsers. 6 miles in my feet were on fire. Still holding onto 6:30 pace. The road surface was less than par. I constantly had to focus on the ground to make sure you didn’t trip or land wrong. 8 miles in, I saw a girl behind me, close behind me. Oh no, was she always there. Did she start before or after me. Who cares, just run faster! Ouch! Coke, now. 9 miles in, only 4 to go. 2x2 miles. I was going to break 1:30 for the first time, but by how much. Could I hold onto this pace. My average was sliding up. Mile 8: 6:40. Ugh! I am fading. My feet were killing me and the surface was getting worse. Chip seal would of felt cushiony in comparison. Then we made a left turn and the head winds hit. The run was incredibly lonely. No one cheering, and it seemed like there weren’t many competitors even out there because of the point-to-point nature of the course. I was searching for anyone/anything to will me on. Nothing. Up to me. My pace slowed more into the head wind and I was-a-hurtin'. Mile 10-12 were closer to 6:50. Heck no, I want 6:30. I forced the pace back down. I actually threw my nutrition at the last aid station, threw my head down and just asked my body to suffer more. Right turn, head wind gone, whew. Sprint towards the finish. The announcer brought me through the line, announcing that I was the first amateur to cross the line. Dang, I passed all those studetts. But now I’d have to wait. Shortly after crossing Sarah came up to me. We compared splits and quickly knew she got me on the bike and I got her on the run (but not by enough). Man, the swim would of helped me ;-)

After the race I felt really empty. I felt like I didn’t get to put together the full race I wanted. I felt like something was taken from me. I know it sounds extreme, but I went to this race looking for something…looking to prove something to myself…looking to build confidence. It took a while, and a good nights sleep, but once I talked through the race with Chris I realized my goals were accomplished. I ran a great 13.1 miles on pretty tired, untapered legs. My power output on the bike was strong and I executed my race plan. Oh, and I even made my way to bourbon street before nights end.

Congrats to Uli on an awesome race amongst a stacked pro field!!!

All dressed up with no where to go...

2011-04-07T12:27:00.000-07:00

Yesterdays workouts were smashing! My day started with a solo 2hour trail run, all in zone 2 heart rate. As the run went on I felt better and better and better. I never felt like I was working, and my hr confirmed just that. 16 miles later it was time to quickly fuel so I could get to the pool for the masters workout. Wednesdays are usually long/endurance free sets, which fit perfect into my need for a 5,000+ yd swim workout. Make that 5,700yds! And I felt amazing. This was by far my best swim workout to date. I've been working on a few technique changes and I feel like it's finally producing results. All in all it was a killer morning.

Today was suppose to be another hard one: a shorter swim, good effort bike, and a long transition run with plenty of speed work. I was up by 5a.m. Felt tired, but well-it was 5a.m. so nothing out of the ordinary. My legs felt great, but I'm pretty sure I slept through my swim workout. The change in weather didn't help either. Cold, rain, and crazy winds. I tried to venture outside, only to nearly get blown off my bike and into a swamp. That wouldn't of been pretty!

I got off the bike and texted Chris. "Power low, legs feel great, just lacking energy." He responded with one word: "Rest!" Suddenly the decision to cut workouts short, move things around (I won't get away with not doing this long hard t-run as it's already been added on for another day this week), and listen to my body is becoming easier.I can honestly say that if I wasn't training with power I wouldn't realized how off the mark I was. My heart rate was fine for the ride I was suppose to do, but my power was way down. This confirmed what my mind was telling me, and allowed me to properly access things!
So my shoes were laced up, but for today have no where to go...

It isn't always about how hard we can push it, or how long we can sustain...sometimes it's about being SMART!

Power Training

2011-04-06T21:13:00.000-07:00

Over the last 2.5 weeks Quarq power training has become a staple in my daily routine (ok almost daily, last week I had one day off the bike). Right now Chris has me in learning mode...and I'm anxiously soaking it all in.
The first thing I realized was how much of my training time was spent either in zone 1 or zone 3+. When I go easy, I go very easy. When I go hard, I go very hard. This seems fine and dandy, except that ironman training is all about teaching ourselves to settle in and hold high zone 2/low zone 3... with the ability to surge into the higher efforts when necessary, only to quickly settle back into that z2/lowz3.
So things are-a-changing. Here are a few changes I've experienced since incorporating power into my training:
1) Zone 2 is my friend, so it's time to hang out a bit and get comfy in it's presence. I spend a lot more time in that zone 2 power and heart rate.
2) Heart rate takes forever to catch up to power...power is instant, and can change with each stroke. Power doesn't lie!
3) It will take work to get my power output to settle into a constant output and hold it. (Sometimes watching my power number jump up and down 20 beats makes me wonder if one leg is working while the other is along for the ride).
4) Climbing a hill in z2/3 is not easy. Sometimes I watch granny's go by and have to remind myself: "All good, I'm building power."
5) Going downhill in z2 is not easy. I've learned to work the downhills.
6) After a year of jumping on group rides, or with whichever friend was riding the longest on any given day, I've spent a lot more time focusing on me and adhering to my set workout goals. It feels good.
7) Within just 2 weeks I can feel the difference in my power output. I'm more consistent and my pedal stroke is much smoother with fewer breaks in the stroke. I'm already a believer.
8) My average pace for the same rides I've been doing on a consistent basis is up 1.5-2mph. This isn't necessarily because I'm going harder. It's because I'm riding more consistent. No spinny spin spin. I settle in, hold the pace and go. Every minute I'm on the bike is work...and my legs feel it when I'm done.
9) Checking out my power readings makes it a lot easier to truly measure my level of fatigue.
10) Although this training is more focused and precise, I'm still taking plenty of time to enjoy the views! Here's a few shots from Double peak...after a painful -but very fun - hill repeat workout.

Training with power has been an exciting change...just one of the many since starting with Chris! I'm all in. I listen, respond, perform and respect the knowledge he shares. This is already helping me gain confidence and know that my goals are well within my reach. And when my mind waivers he's been there to get me back on track. Our vision might require patience, and hard work...but I'm all in!!! and ready for the ride :)

2011 Season Opener

2011-03-29T20:29:00.000-07:00

Sunday's race was about 3 things: get the winter cob webs out, collect wattage data, and go hard. It was awesome to sleep in my bed, wake up no earlier than I would to train, and enjoy a March race that didn't involve frigid waters. The water in Coronado flows from Mexico, and was way warmer than I ever remember the water being for Cali70.3. No brain freeze = is a good thing!
The elite wave went off at 8:00. I wish I could report that the swim was uneventful. If that were the case I probably would of held with (or closer to) the lead pack of girls. (unlike long distance racing, these short course girls can swim!) I was out to the first buoy with the lead group. I believe I found Christina Jackson's feet, and was happy to settle in there. Just then a girl decided it would be smart to grab my ankle and YANK me backwards. I've never had this happen! I lost my feet, and then to add poison to the wound she threw an elbow at my head. Unreal, I don't know what she was trying to accomplish. Instead of jumping on my feet or sharing the draft she sent us both backwards while the group swam away. Now that the results are posted, I know who it is. Next time I see her I hope to give her a hug, and shower her with sportsmanship...
That aside, the swim went well. I worked hard (better than my typical settling in). I came out of the water 1minuite down from the leader.

Thank you Kevin -Finishline Multisport- for the pics!!!

Bike: I honestly don't want to go into this much. I don't know exactly what went wrong out there. My quads were on fire, and I felt like I was pushing hard....while in reality I was going backwards. I 100% should not have lost the kind of time I did. I analyzed the ride to the extent that it will help me moving forward. I also revisited my bike fit yesterday. The goal was to get some wattage numbers, and well we did. Turns out I also learned the first lesson about installing a power meter: you can't change the chain ring after it's been calibrated. This changes the calibration (makes sense now) because different material/stiffness= different force. So, the numbers we did get were way off from those I was actually producing. There was, however, a pattern and Chris analyzed what we did get and will use it to shape my training.

Run: The race is put on by a few great friends of mine. Mitch Hall is one of the race directors, and Ben Vaughan handles the race day volunteers. They were both at the exit of T2, and let me know that "my work was cut out for me, [so I best] start running hard and not slow down." The first two miles were on a softer sand trail with a few twists and turns. I couldn't see anyone ahead of me, so I just worked on leg turn over and put the throttle down (why didn't I do this on the bike. ugh!). My first two miles I clocked around 6:35 pace. Considering the soft sand I figured this wasn't so shabby. Mile 3 was on a straight packed trail, and my pace jumped substantially. I checked in with where the girls were ahead of me, and at the turn around knew my only hope was to move up one spot.

Lesson learned: No matter how wrong a race might be going, it's still an opportunity to make large fitness gains from going "race hard". I kept pushing the pace. My next mile 6:10. It quickly looked like my typical (half and full IM) race strategy of negative splitting my runs was going to be a cinch. The last 3.2 miles were on concrete.This is where I have to thank Christina. I could see her ahead of me, and used her as motivation to keep running fast. It would of been easy to slow up and say it just wasn't my day. Instead I dropped my pace to 5:45 and gave it everything I had. I ran out of real estate, so was unable to catch anyone. I finished with a new PR 10k- 39:40. Considering the terrain, I am happy with that. Something good to take from the race- I haven't been focusing on running at all this winter, but it is still there. Problem is, I have been focusing on cycling, and that wasn't there.
But the analysis has been done, and in the end the race was totally worth it. I had fun, and enjoyed going through the motions before it really counts. Looks like the next race will be New Orleans70.3 in 3 weeks.
Until then, me and the CinQo will be spending a lot of time getting to know each other.

Season in Style

2011-03-28T22:18:00.000-07:00

This past weekend was the kick off to my season. Last year my first race was the SuperFrog half ironman on the Navy Seal training base in Coronado. This year they decided to move the half IM to September, but kept the international and sprint as their race series season opener.
Typically the day before a shorter "C" race I get in a quality long ride and go in a bit wrecked. Coach is my voice of reason, and this time I actually rested the day before. That meant I had time to paint the nails- TYR red of course! And time to admire my new bike jewels... something I've dreamed of for a while now.

Awww, yes dreams do come true! So before I get to my race report I have to share this... In my last blog I mentioned that I really wanted to find a coach that would implement power into my training and racing. I've been talking to the founders of Quarq for a few years now. They've put their soul into this company, and I haven't been disappointed with my decision to use their power meter over the other top sellers on the market! Back in 2006 Jim and Mieke Meyer (founders of Quarq) began with a passion, driven by their desire to create a less expensive power meter. They partnered with some of the best designers and testers, and in 2008 their engineering, testing and science was revealed in the CinQo. In 2009 the Cervelo test team was outfitted with the CinQo, and ever since their biggest problem is keeping up with demand.
Long story short, Quarq is an amazing company backed by even more amazing people (I know, I've been on the phone with them nearly every day last week. Customer service= AMAZING!) I am ecstatic about this partnership, and in turn hope to offer a little insight for others interested in getting on the power bandwagon.

So, the main motivation for racing yesterday was to obtain data. A huge thanks not only to Quarq, but to Kurt as well! He installed my CinQo and took care of all my pre-race bike prep (and if you read this often, you know this is not my favorite aspect of racing!!!) So it goes without saying that taking apart bottom brackets, cranks, and large chain rings...not my forte! Much gratitude! My new bejeweled machine looked better than ever! Race report to follow...

Camp Continued

2011-03-18T10:41:00.000-07:00

Our time in St. George continued with more swim, bike, run...and many many more laughs. Most people in the group are from San Fran, and have been fortunate to have been working with Chris for some time.

Everyone welcomed me into the group with open arms. The weekend was an absolutely perfect introduction into what a killer coach Chris is! I saw first hand how much he cares about each athlete...and it was awesome to watch him out there tearing it up with us. He will no doubt be an inspiration to me along the way!
Day 2 included another ride, and a longer transition run. We rolled down to the lake and said a quick prayer for those racing (that the water would warm up of course).

It was a quick: "look at the pretty lake," and then we were rolling again. I jumped on the wheel of Chris and Rich and let them set a good tempo for the ride home. By the looks of this pic, we must have been moving right along...

While most of the gang scouted out the run course, I headed for the trails. Since I'm not racing St. George, I opted for the more scenic terrain. Plenty of ups and downs, and many epic views. I got completely lost in there, and loved every second of it (Just as I was about to start my run Chris said "feel free to run 90 minutes if you want, it's gorgeous back there." I utilized every minute and took it all in). Almost 12 miles of trail running= pure heaven. It was the mental escape us runners and triathletes crave!

Crave. Did someone say Krave? So, if you're going out for Ironman you have to hit this place up. Last time I was there Katya and I went nuts w/ their Only 8 fro yo. This time I knew to overload on it Sat night because it isn't open on Sundays.

Sorry for the side bar topic, but I don't want any of you St. George racers to miss out on the KRAVE experience.
We topped off our training on Saturday with a solid swim session, and a quick meal, before heading off to bed. Sunday was a dark and early start (time change). First up, a 2 hour run through another set of miraculous trails. I was blessed with the company of an equally spectacular running partner. After Sat's trail run my legs weren't capable of much. I just wanted to cruise, and laugh- so I called upon Soup to lead the way. I mean, if you're nickname is Soup you have to be funny...right?!?!?!

Thanks for the run Matt!!! I can't wait to watch you crush this course in a few short weeks.

We quickly transitioned to the bike for one last spin through the IM course. If anyone has any questions about the course, I now know just about every detail of it! Animals and all...

And that's a wrap. The weekend was exactly what I needed! I returned to San Diego with a renewed sense of excitement and love for the sport. Oh, and thanks to Chris I also returned as a tired, but happy, camper.

Keep it real, and whatever you do- KEEP IT FUN!

News...Exciting News

2011-03-16T11:05:00.000-07:00

It seems like forever ago that I was standing on the Big Island deciding whether it was time for me to start working with a coach. The search began the day after Ironman. I met with a few people there, Lava Java of course, and talked to many more after. I wanted to find someone that: understood where I'm at and what I want to accomplish, could help me learn how to integrate power into my training and racing, could help me learn more about my fitness, strength, & weaknesses from doing various fitness testing, and simply someone who believes in me. That said, really, above anything else I was just looking for that indescribable connection that would allow me to completely trust in the their approach. I did pretty well on my own (with immense help from friends-Terry, Brad, KP to name a few!) but knew in my heart that it was time to really commit to a coach.
Well...I'm confident that I've found something very special! and am ecstatic to now be working with Chris Hauth. I don't know where to begin, but let's just say I already trust him 100% and know I'm in amazing hands. It is so obvious that he really cares about his athletes, understands where triathlon stands in my life, and has a pretty amazing athletic resume! He is a former olympic swimmer and ironman champion... but what really sold me?? He too is a former Wolverine (swam at UofM). Hell's ya- team GO BLUE! in the making!!!

When I found this pic online, I couldn't resist ;-)

Last week our journey together started with a little testing & training. I met Chris and his testing guru, Craig Upton, in L.A. for lactate testing. This was the critical first step to a new focused/meaningful training approach.

From there we set off for St. George, where Chris will be racing in a few short weeks. We had several hours in the car to get to know each other, and by the time we got to St. George I felt like I've known him for years. PS- if anyone ever tells me they can't fit another bike in their car I might have some doubt. 1 car, 2 passengers, 12 bikes!!!

Day 1 of camp included a swim (time for me to actually get into the pool again!!), 92mile bike out on the course, and a quick run preview of the first section of the run course. Last year I spent the week before Ironman St. G training out there. It was freezing, and the winds were insane! This time around it was much more enjoyable, and the sun was shinning every day.

Day one was the start of "training with a purpose." So many of us get so caught up in how many hour we train, and how that compares to other athletes. (I do it too!). For me, this is not the answer for how to get faster on the bike. Chris pulled in the reigns and held me back during the first 2.5 hrs. Thereafter, it was all about quality. I focused on the work I needed to do and in the end felt a greater benefit (both mentally and physically).

A special thanks to GU for sending the group a plethora of nutrition to keep us fueled. We tested the new GU Electrolyte tabs (flavors: orange, lemon-lime & peach tea), and survey says...LOVE 'EM!

Ok, this is quickly becoming a long one, so we'll leave it at that for now. More camp re-cap tomorrow, and I think there might be a little more fun news to share later in the week. Stay tuned, and thanks for reading! I am beyond excited to be an AIMP athlete, and I can't wait to share this journey with you...

Stage Race #2 - Callville Bay- Race Reort

2011-03-03T17:20:00.000-08:00

Settle in, get some hot cocoa, and enjoy- Here's the recap from last weekends stage race... (I rarely write blogs this long, but people have been asking about what happened- so here you have it)

I made a last minute decision last week to travel to another bike race. I had been sick most of the week, and my stress levels were through the roof. The thing about bike racing (I learned this quick since I've only done one), is that your mind doesn't wander. You stare at the wheels in front of you, work hard, and play smart! Unlike an ironman, there isn't time to think about anything - you simply live in that moment.

I drove out to Vegas Friday morning, and much to my dismay only arrived with an hour to spare before my TT start time. Yet again, I rolled over to the line feeling rushed, unprepared and anxious. The starter blew the whistle, and just like that I was off...or so I thought. Turns out in the rush to make it to the line I didn't have time for details- you know, which gear I was in. Ooops, this cost me a solid 10-15 seconds (deadly in a 3.5mi tt). The TT wasn't too exciting. I didn't feel great but was happy to see my HR soar. In the end I learned that details are detrimental- pay attention to them or don't show up! (and never rely on people who could care less about getting you there on time for your start).

I started day two, the road race 1 minute back from our Cat 3 leader. My goal for the road race was to hang on with the lead group through mile 30. At that point the long climb would start and it would be my time to attack. It was rainy, freezing and very windy! I figured the group would break apart by then.
Ok...deep breath! This section of the blog is tough to write about....

The race director gave us our "intro" and then sent us on our way. We rolled out without a lead moto (I guess us Cat3/4 girls weren't worthy?!?!) and the only reason we had a follow wheel vehicle was because a girl volunteered her car and a driver at the last minute. We were told our turn around would be marked by 3 American flags followed by 3 cones 100 yards further down the road. Like a scavenger hunt we were sent off to explore...
The rain and wind made for a decently miserable start. I honestly didn't think about that though. All I thought about was the wheel ahead of me, staying in the top 1/3 and keeping my effort low. This meant taking the rooster tail of water from the bike in front of me right in the face. Yummy ;-) The group broke apart pretty good during the first climb. We hammered up faster than most people's tt speed. I was riding strong, hiding as well as I could from the wind, and staying out of trouble. The pace was much faster than Valley of the Sun, which honestly made me happy...I did come to race after all!

Then things took a turn...
The lead group was down to about 15 girls. I didn't dare look back, but that is what I was told. We approached 3 American flags, and saw 3 large turn around cones ahead. Everyone in the front started questioning whether that was the turn around. We thought it was further, but no one seemed to know. The course was a bit different from previous years, so even those that have raced there in the past were unsure. We slowed and everyone started talking. It was a rushed and quick conversation as we slowed and rolled past the turn cones. Not wanting to get dropped, I wanted to go whatever way the group went. I looked over my left shoulder to see if anyone behind me was turning. Just then I saw a truck on the other side of the road (over the 2x yellow line!), trying to pass the group. A girl about 4 bike lengths back moved into the middle of the road and started to cross the road to turn around. And yes, you guess it...the truck hit her. HARD! It was the worst noise I have ever heard. The truck tried to take off, so a few girls and another car chased him down.
I turned back to find my friend Shannon. I didn't know what else to do, but I knew she would...she's an E.R. surgeon. She ran to the girls side and took over. Seriously, I can't say enough abut how she handled the situation. She brought so much comfort to the rest of us- we didn't have to wonder what to do..she knew. Girls were crying and well by now, freezing. It was an awful scene. Glass and bikes everywhere and girls wishing/wanting to do something to undo what just happened. As we waited for the officials to come I got a group of girls together and we said a quick prayer. It was all I could think to do...and she needed our prayers NOW!

The official canceled our race for the day, and together we rolled back to the start. A few of us went out and rode the course- with a very heavy heart. I got back to our car and took off for a run. I hammered it. Let's just say a rough weekend just got way worse! But my Newton's provided a bit of security as I ran around the lake. Freezing temps or not, my body was numb.

Honestly, I wanted to leave. The road race was my only chance to move up in the standings, and I have no doubt I would of moved dramatically. And well, a 44 mile race is better for me than a 3.5mi or 30min sprint. But, there was one day of racing left, and I was stuck there anyways, so why not race :) The morning was frigid, but at least it wasn't raining anymore. The mountains were covered in snow, making for spectacular views.

Our race was 30mins. We nailed it from the line, and kept the pace up from the beginning. I again stayed amongst the front 6girls, and just felt much safer there than trailing in the middle or back. Various girls took turns at the front, and together we kept things moving right along.

With 4 laps (i think) to go people started moving around a bit more. I noticed that whenever one team moved to the front they slowed the pace dramatically. I guess they had a solid sprinter and wanted to keep it under control for her until the finish. They moved up and right when the pace slowed I took the opportunity to jump. I got out ahead and tried my darnedest to stay out. The announcer was commentating that "Caroline from team Nytro" had moved ahead and built a gap on the group. I wasn't sure if I could hold on, but I also knew my chances of winning a sprint out of the final turn were unlikely. I just didn't look back...but eventually I heard them closing on me.

I was swept up, and back amongst the masses. I didn't feel like I totally killed myself, but I had blown a crap load of power/energy with the attempt. There was little time to recover before everyone was jockeying for position on the final lap.

This was the final turn before the finish. I tried to get out of the middle, and back to the inside of the turn.

The sprinters took over, and little old me rolled in with the group in 10th. I took a risk, and well, it was fun! It may have been a stupid move, but again- it was fun. My 9mile run after the crit also proved that bike racing takes its toll. My legs were t.o.a.s.t!

My feelings on the weekend are a bit clouded! It's hard to really even write about racing knowing that one of our fellow riders is fighting hard to recover from an accident that never should of happened! I ask that you keep her in your prayers and send her all the warm/healthy/healing thoughts you've got. Last I heard she had a broken pelvis, fractured skull, loss of hearing, and various fractures throughout her body. She's lucky to be alive, and we can only hope serious changes will be made to make sure this doesn't happen again. No, we can't control a wacko dead beat driver, but if we had a lead out moto-like every other race- this never would of happened. Just sayin'...
To those that raced with me last weekend- great job chicas. Thanks for teaching me the ropes, and Raegan- nice win girl!! You deserved it.
That was a LONG one- thanks for reading.
And if you've made it this far, stay tuned because I have some super exciting announcements to make very soon!
Keep Smiling :)

It's Love

2011-02-19T17:42:00.000-08:00

I, like many reading, was your typical triathlete that said I'd never race a crit. Ummm, scary? yes. Dangerous, well ya. Never say never, because never came knocking on my door for Day 3 of the stage race. I was of course nervous, but after the road race was pretty excited to go hard again.
I jumped on the trainer for my long warm up, only to learn the hay delivery man slept in so the race would be delayed at least an hour. Most people jumped in their car for an early morning nap or chill session. I took the opportunity to get in a longer warm-up. 2 hours later, I found my way to the line.

The starter put me at ease as he went over the 'rules of the road.' Our race was set for 20minutes. I only had to remind myself of my failed tt two days prior to realize my work was cut out for me. Have I mentioned that sprinting is not my thing (and by sprinting I mean anything less than, ohhhhhh maybe 2hours). I recently changed to speedplay peddles so I wouldn't get left at the line wondering where the hell everyone went.
Sure enough the gun went off and like horses flying out of the start gates, we were off to the races!

We let the race leader take over at the front and set the pace. The course was a figure 8 of sorts, featuring 8 turns per lap. I settled in about 6 people back and started getting comfortable with the course. My tires felt a bit sketchy on a few of the turns. I'm pretty sure they were glued on years ago, and I know the tires were selected with the sole intention of riding straight 'n steady for hours on end. After about 3 laps I turned the "your going to slide out around the turns" voice off and decided to move-on-up..

Vince and Kurt were kind enough to explain how to move up in the pack around the turns. I didn't really comprehend what they meant until I was out there. Soon enough I started cutting the wide turns and moving up towards the top 3.

I never looked back, but had I done so I would of realized we dropped over half the pack in the first 2 laps. With 5 laps to go the lap bell rang loud to signify the next lap would include a prime. I thought we were racing for time bonuses and knew the only way I've move into the top 5 in the GC was to get a few time bonuses (I needed 10seconds). I wasn't set up well after the final turn to go for the first prime. Lucky for me the bell rang again and the next lap also had a prime at stake.

I moved up and just before the line sprinted ahead to take the lap win. 2 laps to go! The heart was pumping and I was actually having fun. I stayed within the top 4 and went into the final turn in 3rd. Unfortunately I picked a bad line and a small gap formed between me and the top two. I sprinted my heart out, but there was no way I could close on them.

Grrrrrrrrrrrrrrrrrrr. (I am to the far right of the above pic-someone needs wider bars!) I could hear a few girls breathing right off my back wheel and knew I was in trouble. Sure enough they flew by me at the last second.

Crit racing is actually fun. I'm not going to lie, it was scary. There were crashes. But, for my first crit, I was darn happy with the result. I learned so much from this weekend and had an absolute blast racing with these girls.
I've now fallen in love with cycling in a whole new way. Yes, I actually enjoyed biking even though it didn't entail sitting in the saddle for 5+ hours. But, something else captured my heart that weekend! I knew I had a crush on this little guy, but now I am full on IN LOVE! The bonus to racing in Arizona, and much of the reason I go out there is to see my BFF. It's been way too long since I've seen her and her little man. He is more precious than ever and well....the picture says it all. I so miss that smile.
Oh Cole, I can't wait to see you again. You may of thought I was a stranger when I came in and swooped you up from your nap, but little buddy-you've captured my heart and I love you to pieces. XOXOXOXOXO.

Pics now, Crit report...tomorrow

2011-02-16T21:20:00.000-08:00

So I promised a follow-up post with pics and the deets on the scary 8 turn, blink and you'll miss it crit race.I'll deliver on one of the two...because my bed is calling my name. But here are a few pics from the time trial:
Me- kits matches my ride perfectly! That's worth a few bonus points, right?!?!?!

Vince and Kam- Solid!

Pete setting up for domination, and Wattie chasing.

Kurt killing it on his new(est) ride.

and Heather pretty much kicking everyone's ass!

Then, there's day 2. I am already excited to race with these girls again soon. How soon?!?!? That tis the question.

I spent most of the day hovering around the front, but trying to keep my tall self out of the wind!

I'm in there, hiding ;-)

just waiting to pounce on every hill.
There you have it- day one and two in pictures. and here's a quick glimpse of the fun that presented itself on Day 3. Ahhhhhh ya baby!

Valley of the Sun- A Weekend of Firsts

2011-02-15T20:58:00.000-08:00

Before I get into a recap of my amazing weekend in Arizona, I have a long overdue announcement. I am excited that Nytro will officially be one of my sponsors this season. Not much of a surprise since it is the shop that I've always gravitated to. I seem to be in there just about every other day for one reason or another (usually just because I love the people of Nytro!), and they've always taken excellent care of me! The kit makes it official ;-) And if you haven't sported a Capo kit, you're missing out. So comfy! The new kits are available in the store, or online.

After a quick run into the shop (literally. I ended my morning run there-can't sit in a car for 5 hours without running first) we were off. We rolled in style, with team Felt ready to represent. They were even nice enough to let Heather and I under the tent on our non-felt rides.

Day 1- 22km Time Trial. When I told people I was going to do a stage race their first response was: "You'll kill the time trial, and in a stage race, that is everything." Uummmm, hell no. the tt is 14 miles not 114. 14miles= sprint= NOT my forte! My warm-up was half what I wanted. I rolled to the line with heavy legs. Ready or not it was time to dig deep. My first ever tt awaited me.

I tried to put myself in the hurt tank, but as expected failed at doing so. As an endurance athlete I've become accustom to settling into an uncomfortable, but manageable pace. While the guys were worried about "going out too hard," I was worried about simply "going hard." I was the 7th Cat 4 girl to take the course. I passed 4 girls and was passed by one. I didn't think I did all that bad until I saw the results. 13th in the GC. Ouch!

Then I watched Vince, Pete, Wattie, and Kurt come across the finish. I quickly realized I didn't dig deep enough. They had snot, spit, sweat, etc all over their face and their eyes looked a bit crossed. Hmmm, within 20seconds of finishing I thought I could probably do that 3 more times at the same intensity. Instead I headed out for a short run.

To be honest, after this failed attempt my desire to keep racing on day 2 was minimal. I told Kurt and the guys that I wanted to get in a long ride instead and would stick around Tempe. Thankfully they dragged me to the starting line for Day 2- the Road Race.

41 miles. Ok we're getting closer to my desired distance. I surrounded myself with the top girls from the TT. If any of them attacked, I'd follow. I was a bit frustrated that the attacks didn't come until the second climb. I wasn't sure if we were heading out for coffee, or racing. A learning experience to say the least. First lesson- bike racing is as much about racing smart as it is about fitness, strength, & speed!

Can u guess what fueled me during our break away?

The attack came at the second climb- king of the mountain points were up for grabs. I didn't look back to see how many girls made the jump, I only knew there were 3 girls ahead of me when I got to the top of the climb. I pushed one of the W35+ girls to motivate her to keep working. She thanked me, but come on-it was somewhat selfish. I wanted the lead pack and figured I'd need some help reeling them in (wow, look at this triathlete starting to analyze like a roadie- lol!). It didn't take long and I was back up with the leaders. The pace slowed more than I wanted it to, but it was too windy and I didn't think I could attack and get away. So there we stayed until the final climb- a 1mile up hill finish. The attacks started at the base of the climb. I stayed with it but waited a bit too long to throw the hammer down. I tried hard to real in 3rd place, but took 4th.
Lesson learned (there were many!): I may not have the instant jump, but I have fitness and endurance. When others were huffing and puffing at the top I kept getting stronger.

So....after day 2 the overriding lesson learned: road races are crazy fun, and I was so happy I didn't throw in the towel after day one. The RR put me in 6th for the GC. Better than 13th!! To quote team Felt: "NIIIIIIICE!"

Day 3- the crit. Ahhhhhhhhhhhhhhhhh! Scared?!?! Ah, yeah! I always swore this was something I'd never do. Lesson learned: never say never (when-o-when will I learn this one). Final day recap to come tomorrow (with pics too).

The body

2011-02-02T10:42:00.000-08:00

My body has been sending mixed messages. Since getting back from the coast ride I've had some very strong workouts. My cycling is coming around, and I believe my goals on the bike will become reality this year. I'm fighting hard and learning to deal with a new level of discomfort on the bike.

Pic of Beth and I fighting on Day 3.

I jumped in with the Swami's ride last Wednesday wondering if my legs would come to play post 380mi ride-o-fun. For the most part they did. By the end of the ride I was finally convinced that I was ready to test my 2-wheel tango skills. I came home and signed up for a stage race next weekend. I'm less scared than I was 3 weeks ago, and way more excited about the idea than I would have been this time last year. If I can hang onto this train, I hope I can hang amongst the Cat4 girls out in Arizona next week.

My USA cycling license # has been issued. Entry to Valley of the Sun is confirmed. I know signing up for a race isn't a big deal. But for me, this one is. Two or three years ago I only liked cycling because it was squeezed between a swim and a run. I have since fallen in love with the sport, and am excited to take it to another level. I mean, don't get crazy- I'm not a cyclist and never will be. (ok, never say never! I'm learning a lot about this lately). But I hope my cycling legs will carry me to new levels this triathlon season.

Although I've had some killer workouts, I've also had some not-so-killer ones. I wasn't recovering as well between workouts, and was hitting big walls during my workouts at the end of each week. Unfortunately Beth and James experienced my frustration two weeks in a row.

Gotta love riding behind tiny James and Lesley when you're not feeling right. I don't know where their tiny bodies pack the power- but they're loaded with it! Doesn't make drafting easy, esp when you feel like your going backwards down the mtn instead of climbing it.

I knew this feeling wasn't just result of normal training fatigue. So Monday I set off for a quick visit to the doc. Test confirmed what I probably already knew- Iron, I need more...much more! My body doesn't absorb it well, and although I've had this under control for quite some time, I have to get back on the iron supplement routine...this anemia killing dinner should help too!

To make things worse I woke up feeling a little under the weather yesterday. I'm trying hard to listen to my body and just sit still, but it isn't easy for me. I don't play sick very well. I didn't feel too bad when I woke up (probably because I was still half asleep), so I found my way to the track. Andrew escorted me for my first real track workout of the season. I lost about 10lbs of snot during the course of the workout, and then spent the rest of the day tied to the couch. Hopefully these cocktails will get me back on my feet stat!

After all, there is bike racing to do!
Happy healthy training to you...

The Finale: Morro Bay- Santa Barbara

2011-01-21T11:20:00.000-08:00

Ohhhh ya baby! I woke up and was surprised to find it wasn't as painful to sit in the saddle as I thought it might be. Or maybe it's because I used a half bottle of chamois cream in my shorts. Whatever it takes, these legs had 125miles to go. Day 2's train-o-pain didn't leave me smiling as I rode into the hotel. Lucky for me, day 3 started with an easy 15mile stroll, and coffee stop. As if I hadn't digested enough caffeine over the past 2 days. Coffee, 2xcaffeine Roctane GU , and cold double shot espresso drinks were my potions of choice.

55 people started the ride from the Golden Gate bridge. Although some only rode day 1 or did partial days, most rode the entire way. After stopping for coffee it was time for our finale! SMILE, and 2 seconds later we were off again!
Ohhhhhhhhhhh crap. Hold on legs! My ability to hold in there on the hills, or cover the gap after falling off hurt more than ever. I didn't mind accepting a few pushes from the guys. My ego was long gone, as I was just happy to still be participating. Eventually I had to call "UNCLE!" and let the group fly away. (This wasn't a new attempt for comic relief. I literally yelled "uncle" a few times the previous day. However, it was followed up with encouragement and "don't give up" pleas from those around me.)
The group stopped for water a few miles later,. but I rolled on with Beth and the Thirsty Bear boys. Day after day , they kept us laughing! (Seriously, I keep having random reminders of the off-the-wall comments they'd yell to us and find myself laughing). Notice our shorts and jersey only attire, blue skies and sunshine. The weather kept getting better!

The scenery couldn't compare to that of Day 2. I think I started getting a bit delusional. What?!?! talking to the random farm animals along the way seemed totally appropriate!

I arrived at our our lunch stop feeling pretty darn good. I was scared to stop as I didn't want my legs to lock up. I rolled in and tried to get some help with my first mechanical issue. My bike wasn't shifting properly. I was limited in gear choice but sucked it up and rode on. I wasn't laughing quite as much during our post lunch stop hill session, but better to have this problem in day 3 as opposed to day 1. Oh well, ride on!
Eventually we made it! I raced for the Santa Barbara city limit sign- awwww ya, who's a cyclist now ;-) Can we say, horse riding for the barn?!?!?!
3 days, 380miles. I did it! Faster than expected...but also way more fun than anticipated.

A quick smile for the camera, a quicker shower, and Beth and I were off for the train station. Thankfully there were a few restaurants across the street from the train station. We stocked up and with 2 minutes to spare were ready for a long train ride back to SD. (We both agreed that we were happy to not be driving. We were a tad bit delirious, and not in any condition to operate a motor vehicle).
What a journey! Thanks for reading...and if you ever get the chance to do this ride- DO IT! Goodnight California coast...

Day 2- Seaside to Morro Bay. EPIC indeed

2011-01-19T18:22:00.000-08:00

Day two was the highlight of my coastal journey. I woke up tired, but ready to rock 'n roll. By now I knew the pace would be strong (but later in the day realized the group would redefine "strong").
I was so scared of bonking during the ride that I took extreme care to properly fuel myself. This is as close as I've ever come to the "I can eat anything I want" mentality. Truth is, no matter how much we consumed I'd still be at a deficit by the end of day 3. So the morning started with a killer breakfast. I ate one of everything, and loaded my pockets with seconds. The start of the ride was dark and dewy, but this set the stage for spectacular views to come.

I was told the ride to Big Sur would be killer in terms of climbing and scenery. I couldn't fathum just how awesome it would be! I will try to share pictures with you here, but imagine rolling up and down a mountain while ascending and descending through a layer of puffy clouds. It was jaw dropping! and I enjoyed every second of it...

Once we hit the mountains the group started to break apart. I didn't mind- this meant I could actually look to my right and left and enjoy the morning. This will go down as the best 85miles I've spent on 2 wheels. The pictures don't even do it justice.

Some people drive the coast, but to ride it and be part of it was breathtaking. Thanks to Steve for this amazing pic...yup, that's me! KILLER shot!

Once the fog lifted the sun gave light to the clear blue water that would remain on our right for miles to come. Have I mentions how awesome these hours of riding were? I rode most of this section with my new friend Zach. It was another opportunity from me to learn how to properly descend. Riding with this group might bring me one step closer to calling myself a real cyclist!

12 miles to go until our quick lunch stop (where I purchased the most expensive bottle of water and double shot I've ever. Even worse than Disney World prices...worth every penny!) From there I was told it would be 40miles of easy flat riding. I was skeptical. The winds had been in our face for two days, and knew flat/rolling terrain meant the turbo train would be moving full steam ahead.

I don't have any pictures from this portion of the day. But imagine this: A strong head wind, causing the mass pack of bikes to span across a lane of traffic on the 101. Every time I looked at my Garmin500 it confirmed that our pace was insane- 28+mph. I tried hard to stay tucked behind the speedsters. I didn't dare take a pull as it would have resulted in me getting shot off the back 10secs later. I am finally learning how to survive these psycho group hammer sessions (survive being the relative term here).
After the ride I learned that we flew by Hertz Castle and a large family of elephant seals (hear they mimicked the size of a whale. Can't tell you from personal experience. The only thing I saw was the wheel in front of me). Guess I'll have to check out the Hertz Castle another time.
Once back at the hotel all anyone could talk about was the insane riding that just ensued. I knew if I didn't do everything I could to recover I wouldn't make it out of bed the next day. So we rallied the troops and made our way to the ocean for a cold soak.

Then it was off to dinner where I consumed a burrito a size of my head. Once back at the hotel we laughed about how the day unfolded. My legs were toast!

Day 2 in the bank: 126miles, 7,900ft of climbing, lots of pain inflicted. Thanks boys!!! Feelin' the love.
Only 125miles to go...

Beyond Words!!!

2011-01-18T15:09:00.000-08:00

I really don't know how to put the last 3 days into words. I just don't think I can properly explain the experience, the landscape, the friendships, the memories....or well, the pain. I also don't want the memories to remain in my head without at least attempting to share them. So here we have it....and we start with DAY 1
SAN FRANCISCO- SEASIDE: 130 Miles (well 125, except that Beth and I had a rough start...)

So the directions said we were going to roll out from the Golden Gate Bridge. We knew this meant the downtown city side, but seeing as though Beth and I were the only two who were both not from San Fran, and had not done the ride before, we didn't know exactly where this "well known" spot was. We saw the bridge- but the group wasn't in sight!

So we circuled, rode back and forth and rode up and down for several miles. Eventually, we (and our 50lb back packs!!!) made it with 10minutes to spare. A quick meet and greet and we were rolling.

One of the coolest moments of the trip was what happened next. I ran into a teammate of mine from 10 years back. We rowed our way to a few gold medals many summers ago (the medal and pic still remains on my wall to remind me of what an unbelievable summer that was), and now we were about to roll down the coast together. We were both shocked! and elated to see each other and catch up! She was a bad ass rower, and now is a bad ass cyclist!!! Small world...

Anyways, it was good by San Francisco. I had no idea what really was in store for me over the next 3 days.

Life can't be too bad when you have the ocean to your right for 3 days straight!
After the first climb we all realized we were over dressed. To say the weather was on our side would be an understatement. Last year they did this ride through the rain and froze. Only blue skies and sunshine this time around!

It didn't take long to realize how strong this group of riders was. The only 3 triathletes were those of us that came from San Diego. Beth, Katya and I had to represent. Katya didn't struggle with that in Day 1. She was blazing the trail from up front!

I am tucked in the group trying to stay out of the wind. Not knowing my way, and having to rely on a map was ample motivation to hang on. However, no mercy was shown to those who couldn't sustain the tempo set up front.

Anytime I had the chance to look up I tried hard to take in the views, and enjoy a bit of small talk with my new riding mates and friends. This was a killer group of people and I was stoked to be attempting to ride up to their caliber.
Finally we made it to our first lunch stop. An espresso drink (sadly they didn't sell Starbucks double shots at this local hangout) was in order.

Not a good shot, but it kinda shows that we were all still smiling and enjoying the ride!

The second part of the day took us through Santa Cruz. The pace finally slowed enough so I could snap a few pics. Sorry they aren't straight...but if I took too long I surely would of been dropped. (notice the gap already forming as I tried to snap this one)

After weaving our way through the busy beach streets it was time to fight fight fight again. By mile 110 the headwind was taking its toll and I was excited to reach Seaside!

I thought we should get a few pictures of us actually riding. Beth was quick to let me know there was no time for this! Her face is half smiling and have telling me to put the camera away and pull back to the group so we didn't have to sleep in the fields on night 1.

Eventually we made it! I watched my computer tick away the miles and was beyond happy to see it finally reach 130! Seaside Holiday Inn Express....so happy to see you!

Day 1 was in the books....Good night, and stay tuned. Day 2 was epic!!!!!

Day 1 recap: 130 miles, av. pace: 18.6mph, 5600ft of climbing (thank you Garmin Edge 500)

New toys worthy of a little adventure

2011-01-14T16:06:00.000-08:00

Every triathlete needs a few new toys to start the year, right?!?!? I am pretty stoked to welcome a few new fancy pants toys to my training artillery. The first new addition, which shouldn't be surprising, deals with a change in my cycling footwear. For years I thought this ankle issue was from running, but no matter what I change with running (including time off) it doesn't go away. In fact if I keep running high volume but back off on cycling it gets way better. Hmmmmm! I'm slowly working through a few things, but the first necessary change was in my cycling shoes.
BONT welcome to my world! This isn't just a cycling shoe, but a speed enhancer. The second I put the shoes on I felt like I had a small turbo buster on my rear hub. Also the lower profile of the heal/ankle is ideal. There is plenty of support from this part of the shoe, without any necessary pressure or rubbing around my ankle. LOVE THEM!

They will certainly be put to the test this weekend. What better way to celebrate MLK weekend than riding from San Francisco to Santa Barbara- 3 days of 125+miles.
If you're going to do this kind of ride in January you need to pack an array of clothing (head to toe!). We might really luck out with sunny "warm" weather, but if this isn't the case I should be covered. TYR's new transition back is a work of art. There are a million zippered pockets, and ways to section out your gear for easy retrieval. I knew their new luggage line would be awesome, but the usability of each piece is killer.

And the latest, and quite necessary, change to my bike is the new Garmin 500! I can't wait to couple this with another equally awesome toy -soon.... The majority of the guys I ride with have been sporting the Garmin 500 for the past year and I just had to have one. I mean, this could turn me into a fast cyclist like them, right?!?!? Simply ride, and download all the information you could ever need.

So I'm geeked out and ready to ride! Hell, I better be, because right now I'm in San Francisco and my only mode of transportation back is my bike. This will be my first long ride of the year, and second, and third! Riding the CA coast has been something I've wanted to do for quite some time, and this was my chance.
I'll try to get out a few blog updates along the way. But here's to a sunny, safe, spectacular ride!
Cheers

Maui Revealed...

2011-01-12T19:00:00.000-08:00

I thought it was time to get back to the grind...but then a little surprise ferry delivered a pretty awesome Christmas surprise: 3 days in paradise! So, just when I thought it was time to hit the daily grind I was off for another adventure. This time there was a lot more sun than snow! I had never been to Maui, so every night leading up to the trip was like Christmas all over again.
There was just one rule: no bikes. I don't know how to travel without a bike. It's like my little kid who wants to come everywhere with me. It's my side kick that enables me to explore new territory. But for Maui, I think I could manage. That said, I certainly brought back a plethora of visual memories and can't wait to take him back for a full on training excursion!
Yes, to my amazement I was capable of sitting my happy ass down and doing nothing- absolutely nothing!

But that only came after waking up early for an awesome run and swim! Of course I couldn't resist jumping into the blue obis for a little sight seeing. No dolphin adventures, but there were plenty of whales off in the distance and turtles below. Both made for an awesome morning swim

Come here turtle turtle....hello???

and another post run evening dunk.

All I have to say, is this TYR suit is perfect for any Hawaiian activity! Swimming, Running,

and cliff jumping!

And their luggage was well tested this weekend too! The rucksack (I never even knew what these things were, but it makes an awesome day pack.) and the carry on bag fit everything I needed for my Maui getaway. They introduced this line of luggage this year, and in true TYR form it is perfectly designed with the athlete in mind and the quality is killer.
Seriously though, much of my time in Maui was spent relaxing and rejuvenating! Easy to do with views like these:

I am now packed with Aloha and ready to get back to work...for real this time! Maui, thank you for revealing your beauty to me. I'm in love...

Another awesome adventure is on tap for this weekend. Stay tuned.

Back to work!

2011-01-06T09:27:00.000-08:00

My off season focus thus far has been cycling. I know I can make big gains in this department, and am motivated to do so. With that in mind I've learned to love my time on the road with the 'real deal.' You know...actual cyclists, as opposed to us tri-geeks ;) The only chance I get to catch my breath is when there's a mechanical issue.

I've been reminded over and over that my peddle stroke and power if I just stayed with it. December included several moments of despair, but they might (very soon) make a believer out of me. I'm gracious, to say the least, that they let me even try to hang! And, I've learned to become a bit more lenient on my "no helmet rule." It's really quite simple, if you don't have a helmet on your head, don't ride anywhere near me. I paid a lot of money for the knowledge packed within this brain of mine! Thing is, at any moment they can drop me like a nagging girlfriend on valentines day-so my opinion goes without recognition. Damn those old school cyclists!
Since returning from the midwest I swore I wouldn't complain or utter the words "I'm freezing" for at least 6 weeks. I've been tempted, VERY tempted, but 50's certainly doesn't compete with sub20 degree days or weather reports that include the words "wind chill." Nevertheless, it's been cold enough to get my ass onto the trainer for my interval training sessions.

While in MI I got back to running, and logged in some solid time on the dreadmill (thank you Lifetime Fitness for allowing me to find peace/happiness with the tready!). I was elated to get back to running, but life as a gym bunny is only fun for so long. That said, I made my limited hours of training count and packed in some solid runs: my first mile repeat workout of the year (ouch! no OUCH!), hill repeats (got a few gnarly looks from gym goers on this one) and long steady runs.

Running again sure does bring a smile to my face. There really is just something about running! It's a feeling, both in body and mind, that I crave. Although the treadmill was loads-o-fun, I'm happy to be running on the roads and trails again. Off season training means looking look beyond the numbers (heart race, speed, time, etc) and simply enjoy the moment- not too hard when my run ends with this view!

Happy training to you!

A day in The life

2010-12-21T17:57:00.000-08:00

Last week I was on a mission to enjoy every ounce of sunlight, and get out on my bike as much as possible.
On the day I was scheduled to leave, I got an email telling my my flight was canceled and I'd be rescheduled on a direct flight the following day. No problem...and off I went on my bike.

It was a bit easier to leave the beach oasis the following day. Temps dropped dramatically and serious rain was in the forecast. My winter wonderland was waiting. So too was Santa (do you see him in the castle?):

I've been quite the gym rat, and today returned to my old stomping ground to visit old friends in some of my favorite places. Ann Arbor is without a doubt one of my favorite cities. There are so many memories within the confines of that campus. My morning started with a solid treadmill session in the training room that once seemed like my "half home" back in my college days. This was my first re-introduction to some sort resemblance of "speed" in my running. It hurt...but I was surrounded by a few young track/CC studs for motivation.

My time there had me wishing I still had access to this kind of facility! Next up: the cold whirl pool I once hated, but now love to hate!

Then the healing touch from one of our kick ass athletic trainers. Sadly, our former team trainer was already off enjoying her holiday.

Why stop here, when one of my favorite pools was calling my name from below: Off in the corner you can't miss the countdown to the next Olympic games in London (that's a LOT of minutes!).

No visit to Ann Arbor is complete without divulging in my favorite meal: Pizza Bob's Chipatti (if you've been reading my blog for a little while now you know this is a must on all my visits home). I enjoyed an awesome visit with Caroline, UofM's athletic department nutritionist and still my #1 source for credible nutrition info. (For instance today I learned that one of my favorite post race smoothie ingredients, Glutamine, is highly tested but is yet to show beneficial results)

These beauties were born while I was still a student athlete. Leah (far left) is now taking middle school finals. AHHHHHH!!! Am I really getting that old =(
Finally, on the way out of town I took in the most beautiful sight in all of Ann Arbor, The BIG House.

I love everything Ann Arbor! Even the fire hydrants. Every ounce of that city hold a piece of history and a special sense of magic for those who are lucky enough to call themselves student athletes during their time on campus.

My legs are spasming while I sit here typing this. I think they're just trying to tell me how happy they are to be running again! Even so, maybe yoga should be on the list for tomorrow's gym rat session.
4 Sleeps until Christmas! and it's looks like it is going to be quite the White Christmas indeed!

Life After Ironman

2010-12-14T12:13:00.000-08:00

So I've been a bit m.i.a! I swear I've started about 5 blog entries, but haven't finished any of them. I've been enjoying the off season, while attending to...life beyond ironman. There's been more sleeping in, more time with friends, and more time to send my mental energy to the various things that are partially (or fully) neglected during the tri-season. The little running I have done, has centered around enjoying my surroundings instead of caring about my pace. Sunset runs in the crisp "winter" air- breathtaking!
Every day is about doing what I want in that moment. Suddenly working out doesn't seem like training at all, and in turn I've enjoyed quite a mental break.

I finally caved and gave mountain biking a try. Uphill, fun. Downhill, not so muchhhhhhhhhh

My body is getting quite the break, while my mind is re-energized and hungry for what's to come next year! I've done a lot of thinking after leaving the BI and am really excited for next year. Step one, improve my cycling. I have no doubt that the race portion of my racing has been well under par. I am capable of more, and can't wait to deliver on it next year. Thankfully, a few fast fella's have stepped in and are towing me around the county. Some days I've hung in there, others I've been left on the side of the road in tears. It's all part of my plan to keep having fun with the sport, while pushing my limits. In my search for MORE POWER I even found new mountains to climb.

I can't help but feel continually blessed to not only this home, but to love a sport that enables me to keep exploring it.

Tomorrow I'm off to Michigan to enjoy time with my family! I can't wait to see everyone there. I'll be trading in the sunset beach views for snow and (hopefully) a white Christmas.

Cheers to a healthy and very happy off season!

.

Keep those shoes moving well beyond season's end!

2010-10-30T20:35:00.000-07:00

Last weekend I was up in L.A. sharing my GU love with the RNR 1/2 marathon participants. It was awesome to escape the nutrition knowledged world of ironman to help newbies find a nutrition plan that works for them. Here i am working it, and lovin' it

The booth next to us was Give Your Sole, an absolutely awesome company! So many of us, myself included, run a few hundred miles in our shoes and then just leave them sitting in our closet or under the seats in our car (or in my case, both). But in most cases the shoes are still in excellent condition. I love love love organizations that help charities and missions over seas, but the reality is we need a lot of help right here in our country, and in our home towns. And this one is easy.
Gather all your retired shoes and send them my way. I'll collect them all and get them to Brett at Give Your Sole. From there they will be donated throughout the country to the homeless.
Seriously, come on- it's easy! If you live in San Diego you can drop your shoes by my place, or email me and I will happily come get them from you: ckgregory@gmail.com.

Together I'm hoping to donate 500 pairs of shoes. We can do it, we can do it! This won't be hard if everyone simply gets their retired shoes into the right hands. If you live outside of San Diego just send me an email and I can either find you a drop off location close to you, or you can mail them to me.
Speaking of running. My ankle is still a long work in progress. This week I hit up Rob Rich to pick his brain about making a few changes in my cycling orthotics. Later in the week I met up with a foot ankle guru here in town. His answer: make major changes in my cycling, running, standing, walking, and siting mechanics. Yippee. Daunting! but I'm on it. The swelling is going down, and I know I will get to the bottom of this.But this time, it has to go away for good. Heck, last winter I completely changed my running form, so I can make this change too. I also have a shinny new pair of cyling (yes cycling, my first non-triathlon cycling shoes) to test out. The boys at Louis G say they will be the secret to my healing success!

Ok now get those shoes together and send them my way. I just know some homeless woman is going to LOVE my hot pink Newtons- fresh of Ali'i Drive! (note, if you've taken the insoles out of your shoes bc you use orthodics, put them back in if you still have 'em lying around)

The last of 'em

2010-10-19T21:11:00.000-07:00

Well, here are the last of the pitures and stories from the Big Island. The memories are starting to fade a bit and that makes me sad. One thing is for sure, for a girl who swore she wasn't going to race Kona in 2010, I sure did have a blast!

Beautiful, right? High, right? In my post ironman daze I tried to play like the locals."try" being the key word. The locals jump like this:

But, California Girls? We jump more like this: First we stare down at the water. Then we discuss who should go first, second, third.

And then we (ok just me) let out a huge "AHHHHHHH" until the our feet penetrate the water). then it's all smiles and laughs until we have to rock climb our selves back atop.

On the climb back up I quickly realized I wasn't quite as strong and sturdy as I was two days prior. The aftermath was not so pretty :( Several deep gashes on the same ankle that was already a swollen mess. Remembering the discomfort of this moment might help me resist the strong desire to throw on the running shoes tomorrow.

But nothing stopped me from partying it up with everyone I wasn't able to hang out with prior to race day. Seriously, I squeezed as much as I possibly could into the time I had there.

GU crew, you guys are awesome. Thanks for making my last night on the Big Island special....even if you did deny me from binging on frozen yogurt.

Ok, So I'm back in San Diego eating too many sweets and avoiding my regimented schedule. I'd be lying if I said I wasn't thinking ahead to next year. But before I can think of the next race, I'm determined to get to the bottom of this paroneal tendon issue. The ankle inflammation is going down, but clearly the problem remains. The cortisone shot I had prior to Canada wore off the week before Kona. I tried to ignore it, but it roared its ugly head during the race and became impossible once the post race swelling began. It is officially time for some RNR, and non-swim, bike, run activities with friends.
I am certainly missing the Big Island, and the random fruit that drifted onto our beach. Have you ever cracked open a coconut? If not, take note: knife and lava rocks won't do the trick

but, a pedal wrench? Now we're talking ;)

So that's a wrap. To my amazing house mates! Thank you thank you for an unbelievable week. You (yes even little adorable 1year old P.K.) kept me relaxed going into race day and full of life following.
The 2010 Triathlon season has been full of fun surprises! It was more than I could have dreamed and definitely helped me through a lot of tough times this year. I couldn't have done any of it without the support of so many amazing friends, fun training partners, my family, and of course those that took a risk to sponsor my search for speed! I 100% believe in everything TYR, Newton, GU, TriBike Transport and B.C!!

Take me back!

2010-10-17T22:02:00.000-07:00

I keep clicking my heals, snapping my fingers, saying my prayers to the island gods, and even drinking mai tai's, but I remain far away from the hawaiian side of the pacific. Sadly, I'm trying to fight through a bit of the post ironman daze/aid (after ironman depression, duh). So although life beyond ironman moves on, I don't mind taking a moment to look back at the days following the race.
If I haven't said it once, or twice, or three times, I must say it again: TYR rocks! How awesome is it that while we were out there tearing up the streets in our TYR red kits, the entire TYR crew was right there at the swim exit and on Ali'i drive supporting us with matching attire.

Sunday we got together to eat, drink and watch the waves crash into the lava. TYR, and GU all in one place, mmmm mmmm.

But I'm not sure anything compared to the most amazing morning swim IMAGINABLE! Yup, you guessed it...Dolphins. Not just a few, but 35. And yes, Tyler I counted them as they swam beneath me. Check out the babies! I may have done an ironman the day before, but I was in the water faster than Roch could say "dolphins."

My favorite Mate's: Kate, and our BEYOND amazing massage guru Simone, were there to take in the sights (and sounds) with me! Thank you Simone for clearing the Canada out of my legs so I could get 'er done in Kona. And Kate, you are my hero!

I tried to swim to the depths of the ocean with the dolphins, but for some reason I couldn't hold my breath very long. Dang Ironman.

And as if that wasn't enough for one day I joined the GU crew for a little cliff jumping excursion. I only had 2 days of real vacation, so I made sure to live it up! You'll have to wait until tomorrow for those pics.
Hopefully these pictures can help me dream of being in the care free, stress free, fun filled Aloha state.

Care to join me? Good night

2010 Ironman World Championships

2010-10-14T21:23:00.000-07:00

It seems like a dream. I can't believe that only a few days ago I was anxiously awaiting the start of the 2010 Ford Ironman World Championships!

In my pre-race warm up I felt a sense of calm that I have NEVER felt in previous visits to Kona! I swam back and forth between the pier and beach with a smile on my face, and with that, a sense of calmness came over me. I separated myself from the rest of the crazies and found my way over to the secluded beach. The spectators were amazing! I put my feet on the ground and they erupted into cheers for #1718! I heard my sherpa extraordinaire, Jenny, off in the distance and took a moment to run up and give her a huge hug. This picture says it all: calm, relaxed, happy and ready to kick ass!

Swim: The waters of Kailua Kona Bay featured a good/strong current with decent chop. However, I'll take rough water over awful foot cramps any day (as was the case in my previous 2 trips to kona)! I now believe that a huge reason for the cramping I've experienced in years past was nerves. I didn't think I was nervous at the time, but comparing 2008 and 2009 to this year I know that is probably the largest contributing factor. I also didn't abide by the "adjust to the heat" no air conditioning rule this year. This meant my electrolytes were not totally depleted before the gun went off.
It was a pretty physical swim out to the first buoy, but I hung in there and fought back. As was the case in Canada, I didn't take being clocked over the head very lightly. I fought back! and held my line/feet. Once around the final turn buoy I felt my draft starting to slow. I looked up for new feet to follow but there weren't many around. All of a sudden a guy came rip-roaring by my left, and I took the opportunity to jump on. This was my ride back to the pier. I probably should have left my initial draft buddy earlier on in the swim, but all-in-all it was a decent swim. Hell, I was singing to myself the entire time. Maybe I could of swam a bit faster, but I relied on the luck of the draft, and still exited the water within a minute or two of the leaders.

T1: get OUT of MY way!
I used a bit extra time this year to put on arm coolers and apply sun screen. I haven't done this in years past, and ended up a fried mess. I knew the extra 30second in the tent would be worth it if the heat and sun were anything like last year. I'm not sure what the deal was in that transition this year, but seriously I took out about 5 people on my way through. I am not sure why people thought it was ok to take their bikes out of the rack and block the entire row, but I yelled my whole way through transition: "on your right, on your left, coming through, MOVE!" It must of been comical to watch me throw aside anything and everything in my path, but I wanted to get the heck out of there. I think people think of transition as a break. But not me, the clock doesn't stop, so neither do I!
Bike: Once on the Queen K I stayed well within myself. Pain instantly filled my quads, and with it I realized this was not going to feel as "easy" as IM Canada. I was passed by a ton of packs, but tried hard not to let it fluster with my emotions as it has in previous races. I instead said a prayer and asked God to be my witness and remind me that I was an athlete with integrity and didn't need to play at their game in order to have a worthy race. That is what kept me smiling as I reached the end of the Queen K and started my climb up to Hawi.

If you read any other race reports I'm sure people will talk about the hellacious winds up to Hawi. I came into the race expecting nothing less. Instead of hating life (as in previous races on the BI) I accepted it. The faster I get to Hawi, the faster I get off this awful stretch of road. I remained aero as long as I could and did the best I could. The cross winds sucked and were a bit scary, but I handled them the best I could and just kept fighting.

I honestly did not feel strong, and nothing seemed to come easy to me, but I did remain calm and content. I couldn't control the feeling in my legs or that my heart rate wouldn't go up, but I could control my mental toughness.After watching the drafting and inefficient refereeing I almost threw in the towel. I could rant and rave on this topic for paragraph and page on end...but I'll save it.

I entered T2 feeling a bit depleted, but I still cruised in around 5:39. Considering we faced head winds for 90% of the ride I was content...and ready to run.
T2: there is a good funny T2 story, but in the effort of space I'll spare you the sun screen debacle. But obviously by my awesome lack of tan lines you can tell that I won the quick but brutal battle.

Run: The first 8 miles I tried hard to hold back. I wanted to duplicate my IM Canada run, and knew the secret was in the first few miles. Hold back now, fly later. The only difference was the lack of "flying." Unlike Canada I was not enjoying the run, and nothing came easy. I tried to put on a smile when I ran by the countless friends lining the course, but in reality I was in a whole heap of pain. The one thing keeping me going was the fact that I was finally the one doing all the passing.

When I hit the energy lab I knew I had a shot at sub 10:10. That is a "dream come true time" for me, and to achieve it in Kona would be sick. I thought sub 10:10 would certainly be good for the podium, so I tried hard to keep ticking off my competition. Robert was out on the run course trying to figure out where my competition was. By this point he thought I was in 6th, but I had 4 minutes to make up on the next closest girl. He willed me and cheered me on, but I was Ms. Negative pants in return. I was near tears when I yelled back "I can't...I'm running out of real estate." Both him and Jenny refused to accept this and insisted I keep fighting. They told me I could catch a few more girls if I just kept fighting. It was this moment when I finally allowed thoughts of my friend John Adams to enter my mind, fill my heart, and fuel my feet. Many of you reading this blog are blessed to also call him your friend! Those who don't know him, he was an amazing friend, athlete and coach! He was in a tragic car accident several weeks ago and has been fighting HARD for his life.

Friday night I learned that his family decided to follow his wishes and take him off life support. I wanted to grieve but didn't feel I could. I tried hard to sleep, but I couldn't do that either. Until this moment, I simply thought of crossing the finish line for him. But he decided to join me a bit early, and with three miles to go he let me know he was right there with me. Ask Robert and he'll tell you I was holding back the tears. I had NOTHING left in the tank. NOTHING! But, just as I turned to run down Palani I saw my next target. I flew! I was on her tail and waiting to make the pass. I figured I'd wait until we hit the hot corner, that is until she turned back and saw me on her feet. That was all it took and I was off. I turned back one and she was still within 100 feet, I turned onto Ali'i and surged again.
And as I entered the finish area I saw Sierra was right there as well. I thought we were both on the podium. When I passed her I thought I had run my way into 4th. Turns out a few of the girls ahead of me looked more like men, and my friends didn't calculate them into the equation. oops.

10:07! only 6 weeks after my break through 10:17 at IM Canada. And a new run PR of 3:21. I waited a few short seconds to great my good friend Sierra and congratulate her on an amazing race!
Moments like this are so much more enjoyable when shared with those we love. Sierra is an amazing athlete and even better person. It was awesome to share this moment with her! Now if only I could learn to bike like her!

And then, I took a moment for John. I finally let myself accept that he has left this earth. Sharing something like this with him gives great meaning to what I accomplished out there. You have to know John to know what I mean. Dear friend, you will be missed! And those lives you touched will continue to live with a spirit and love greater than any one of us possessed before you entered our lives. Finally I let the tears flow! =(

What a day, and what a journey! I never thought I'd be a contender in Kona, and never thought I would break 10:10 there. I've always been one to dream big, but I guess this year, on this day the dream was too big for even myself to conceive. Thing is, it was not to big for John!

...I have to end this blog post on that note.

and give a special thanks to my race day sherpas: Robert, Jenny and RJ! You guys kept the fight within me alive.

Swim, Bike, Run, RACE #1718

2010-10-08T22:12:00.000-07:00

The work is done. 6 weeks post IM and I'm ready to take whatever this island throws me and KILL it.
It's been an awesome stay here in Kona...

But there is a bit of unfinished business for me out in those waters,

On the roads up to (AND BACK from) Hawi,

And beyond Ali'i drive, out onto the Queen K, into and out of the energy lab, and around the hot corner, until I run down that finish chute with smiles! Good luck to everyone racing tomorrow. Enjoy the moment and take it all in. And a BIG pre race thanks to TYR, GU,

Newton and TriBike Transport, Cyclops, and Andrew...I mean BeakerConcepts!! I can't wait to race my ass off for you guys ;) and Mahalo to everyone who will be tracking me on ironman.com. Goodnight from the beautiful island of Hawaii!!

Swim, Swam, Swum

2010-10-08T15:33:00.000-07:00

One of the highlights of Hawaii (of course) are the long ocean swims. Monday morning a group of us took to the IM course with Roch paddling in toe. Man that turn buoy is a LONG way out there. The currents make the swim seem so much longer than other out and back lake swims (ie: IM Canada).

The new TYR torque is the bomb! There is a reason it is the most popular suit here in Kona. I can't thank the TYR crew enough for allowing me to be part of their kick ass team.

Sorry Ryan, I had to. That rainbow suite is H.O.T.! (too bad I wasn't sporting mine so we could match). Oh, and back to the swim...because like I said, it was a long way out to the turn buoy.

Thanks to Roch, for standing up on his paddle board at the turn buoy, we all made it out there.

Rhae and I were yelled at for not following command and sticking out our tongues. So...we took another

and then we were off again. My 20 stroke "catch the feet in front of me" pick-ups made the trip back seem a bit shorter. Thanks Roch for allowing me to hang with your crew fort eh morning!

Sierra and I are ready to kill it out there tomorrow! I just love being finding friends like her that share such passion for this sport, all the while praising the God that granted us the talent and love for serving Him in this way.
Off to drop off the bike and gear bags. More pics of my Hawaiian adventure to come.....
But I leave you with a few pictures that made me laugh (ESP the second!). Who knew there was such thing as a triathlon paparazzi. Seriously, Chrissie couldn't even get in the water without 5 camera men in her face. She played it up for them with a few kisses to her biceps.

And this guy! Are you kidding me? Speedo, K-tape, AND a hr monitor strap. I couldn't resist snapping one of him. The things that go on here before the race simply do not compare to any other race venue.

1 sleep remains. Awwwwwwwwwwww Yaaaaaaaaaaaaaaaaaaaa.

Countdown

2010-10-06T13:17:00.001-07:00

It is that time of year. The countdown began weeks ago, but I refused to acknowledge it or participate in that game. This will be my third time racing in Kona, and it is definitely different than years past. There is a lot that goes into this altered sense of being, but two things override the others. First, because this is my not my first (or second time here) I know what to expect and am ready to embrace the unexpected that inevitably comes with Ironman racing. Second, Ironman Canada was my A race. That race gave me an immense amount of confidence and contentment. Kona will be icing on the cake. Oh wait, there's a third: I feel blessed, fortunate and humbled to be toeing the line here on Sat. These three things combined are creating an aura of contentment and controlled excitement.
Here's a quick look through my training days here on the Big Island. Saturday I enjoyed a spin up to Hawi. The winds were out to play, and my only goal for the ride was to stay in the aero bars. I think I might have even missed the endless views of lava that line the bike course.

I was thrown around a few times, but I know this will help my confidence when the wind starts brewing on race day. When I got to Hawi I stopped for a second to look around. Usually there is a decent head wind on the way out/up to Hawi. So when I make that turn I put my head down and pray that the head wind means a decent tail wind for the treck back down to the Queen K.

After a nice t-run along the Queen K I jumped in to enjoy a swim at Hapuna Bay. It was so nice to swim without the pre-race ciaos of "Dig-Me-Beach."

Sunday I ran from town to the energy lab and back. This, again, is the first time I've run to the energy lab other than during the race. My legs locked into their pre-determined pace and I felt good. I can only hope I feel that good running home from the energy lab on Saturday!

I was lucky to be able to stay with Joanne again for the first few days while here on the Island. When I moved out of her house to my digs on Ali'i drive this is what I drove up to.

I wondered if the Potts clan was next door, but instead it was a very nice couple that just moved here from Ann Arbor. My first night here I sat with them on their porch as we shared stories from our times at UofM. They already offered to record the UM vs. MSU game for me so I can watch it after the race Sat.
Here is a shot of my view while sipping coffee and getting some work done.

I seem to have forgotten the cord to download pics from my camera. But hopefully I can find it and post pics from my swim of the full course yesterday and my swim/search for dolphins this morning. But first, off for a spin.
Thanks for following along on my Hawaiian adventure!

Ready for Aloha

2010-09-29T21:23:00.000-07:00

It's now 4 weeks+ since Canada, and 2wks- until what people call "The" Ironman! There is SO much hype leading into Ironman Hawaii. But the fact is, it wasn't my A race for the year. That came and went 4 weeks ago. But lucky me (seriously I feel blessed beyond words), I get another shot to deliver another A race performance. I wouldn't let myself even think about the wonderful Aloha until my body and mind felt recovered. Well, I'm there and now...I'm EXCITED!
Last weekend I enjoyed a weekend of training in Pasadena with Sierra. She was fit and focused, and I was well...I kind of felt I was just along for the ride. My body wasn't ready to go go go quite yet. But the daily improvements continue through race day, things will go quite well when I toe the line. Pasadena offered a bit of dry heat. From there I was off to interbike in Vegas. More heat!
I returned to San Diego to find that summer finally decided to join the party. Temps were over 100. Yesterday they started to drop a little, but the humidity was on the rise. I drove east until I saw at least 87 on the thermostat. And from there, I kept running east. I was a sweaty mess!

Water, Gu Brew, Nuun...I've been downing it all in mass quantities.

Kona means a whole slew of new products are making their way to the marketplace. GU will be introducing a new Island Nectars Roctane flavor. Swing by the GU house and booth along Ali'i drive (just before the run turn around) to give this, and the new Watermelon Chomps, a try.

And TYR is one of the few to come through with an approved speed suit. The Torque feels awesome! Development started long ago, and this product will stand above and beyond it's competition! They're selling through the online store, but you can try your local retailer (or wait until you get to the island as I am sure they'll be on sale there).

And on that note... ALOHA!

Treats

2010-09-14T08:37:00.000-07:00

There was a lot of indulging after IM Canada.2 solid weeks of eats and treats. Last years 6 week Ironman turn success is keeping me calm in no rush to jump back out there and "train" again. So while everyone else is out there completing century rides and endless hours of running, I've been baking, eating and eating eating eating. One of my immediate post IM treats was a whole foods power cookie. It was beyond good! So I took the ingredients and tried to whip up a batch of my own. Not too shabby for attempt #1. and those who taste tested for me gave raving reviews. They put your regular chocolate chip cookie to shame!

In a large bowl mix: 2C Spelt Flour; 1C quick oats; 1/4C almond meal (at trader joe's-just ground almonds); 1/3C wheat germ; 1/4C flax seeds; 1C dark chocolate chips (or more ;) ); 3/4C raisins; 1/4C sunflower seeds; 1/4C raw pumpkin seeds; 1/4C hemp seeds; 1T cinnamon; 1t salt.
In a separate bowl mix: 1C soymilk; 1/2C canola oil; 1/2C raw sugar ; 1/4C honey; 1/4C molases; 2T egg whites (the WF cookie used water-in case you want to make it into a vegan treat).
Fold wet into dry ingredients. Bake at 350degrees for approximately 12 mins.

After enjoying cinnamon swirl french toast in week one, I decided to whip up a healthier alternative for week 2.
Protein pancakes. In a blender combine: 3/4C fat free cottage cheese, 3/4C rolled oats; 1/4C almond meal; 1/4C wheat germ; 3T ground flax seeds; 1/3C unsweetened coconut; honey or agave to taste; 2 egg whites; 1t vanilla; then add your choice of milk (I didn't measure this, but slowly add it until you get your desired pancake batter consistency). Blend and pour in pan. Make smaller thin pancakes. They cook slower than traditional pancakes.

To break the eating binge (and I'm not talking about the recipe's above. I'm referring to the tub of ice cream, tortilla chips and 'not so healthy' bake goods that I was shoveling into my mouth) I decided to add a few hawaiian treats to my grocery cart.

And last weekend I finally jumped back on the saddle for a crazy easy spin. Worthy of a post ride treat, sure why not. Coconut, banana, mango protein smoothie.

ALOHA!

Soaking

2010-09-08T10:33:00.000-07:00

After leaving the ironman course in a soaking wet, frozen state, I've had time to digest all that went on out there. I couldn't be more happy about my race. Yes, there are things I wish didn't happen (hypothermia perhaps?!?!?), but it's how we deal with these moments that define our athletic spirit. Maybe I wasn't able to cope with the cold as well as others, but I did all I could. And later in the race I found a way to negative split my run (by 4 minutes) even though I was running into a crazy cold head wind that was toppling over entire aid stations. All ironmans are full of good and bad moments, and all we can do is hope that the good overshadow the bad. This is undoubtedly the case for me as I look back at how my race unfolded.
As I let the muscles and body recover from race day I've been doing a lot of swimming...or should I say soaking/floating. It started with an awesome swim in a 131m pool in Vancouver.

followed up my what might be my longest hot tub soaking session ever. I felt like my body hadn't warmed up from the race. And those Canadians don't believe in heating their pools either. Between the pool, and ice baths, I was once again frozen to the core.

Now that I'm back in San Diego I've slowly gotten back into the pool to mimic some resemblance of swimming. I know Kona is all about maintaining fitness, and have no doubt that I gained an insane amount of fitness from my Canadian 140.6! Today I'll dig through my closet of running shoes, and hit the trails for what I hope will be an enjoyable return to running.

My Canadian 140.6

2010-09-05T17:40:00.000-07:00

The course was set, and all that was left to do was....well 140.6 miles ;) I checked on my bike and gear bags and then made my way to the hotel lobby. I hid in a corner and found myself nervous beyond belief. I didn't want anyone to tell me "you'll be fine" or "you've put the work in" or "don't worry that it's Fing freezing out there." I just wanted to be. And my exact words were "there is no way I'm doing Kona. The nerves before that race are this X 900, and this is plenty!" But the fact is, when we work this hard at preparing for race day and care deeply about performing, the nerves are inevitable.
Once I got my TYR Hurricane on I felt a strange sense of ease overcome my body and mind. I jumped in the chilly (but less freezing than the air!) lake and warmed up while the pro start got underway. I was one of the last athletes to toe the line behind the awesome roped off swim start (awesome idea...Kona you should mimic this so Mike Riley doesn't have to yell at athletes for pushing the line for the entire 5 minutes before the start).

Once the cannon went off I took 2 dolphin dives and was on my way. Within 20yrds the guy to my right punched me in the head. He had this stupid urge to get over to the buoy line way too fast. After his second wack at my goggles I slapped him back and went on my marry way. This is impressive for me. Usually I let people beat me up and I stop while they surge ahead. Nope, this was the new and improved open water swimming Caroline. When you are privileged enough to wear the best wetsuit on the market, with the brand slogan "always in front" you better hammer to the front.
Swimming to the first turn buoy was hectic swim, but I was pretty sure I was in the lead pack, with only some psycho fast stragglers ahead. After the first turn I found myself a great draft. There weren't many girls around, so I figured I was doing well. I continuously reminded myself that you "can't over-swim the swim." So I told my shoulders and arms to get in the game and Fing get me to shore.

Brian and Kevin were right there at the TYR swim exit to let me know I killed it ;) Sub 57mins, hells ya!

Once on the bike things were pretty uneventful. I knew I was somewhere in front because there were few girls in sight. Brandy went by me around mile 10 and stayed within sight for a while. Then there were 20miles of frustration as I watched packs form around me. I stayed honest and let them go. Sure enough when we got to Ricters pass the girls couldn't draft with the boys up the climb, and I caught them one by one.

I felt awesome throughout the 6mile climb of Ricters pass! The crowd was AMAZING. Now I know why people say this is a must do race! The crowd was in my face yelling and screaming. I was smiling from ear to ear as they told me I looked strong. Once down the backside of the hill things took a turn. The head wind started to blow, as I told myself to chill out, keep spinning and relax. I hate wind, but I think I'm finally learning how to cope with it and make sure it doesn't kill my race.

I was on top of my nutrition, but eagerly awaited our special needs bags. Problem is, once I got a hold of it I was shocked to see that the bottles did not thaw. I figured, no matter the outside temps, the bottles would adequately freeze within 6 hours. I tried hard to squeeze as much as I could into my quick fill, but knew I was somewhat screwed. I started grabbing bananas and downing GU to make sure I didn't miss out on the calories I rely on from my GU Brew/Carbo-pro mix. Things were still going ok, but my back was tightening because of the relentless head winds and cold.

The Turn: Then as we started the climb up yellow lake things took a turn for the worse. Much Much Worse! Around mile 80 it started to rain. This sucked, but it was manageable. I was cold and really wished the sun hadn't come out earlier, causing me to throw my arm warmers. Then the rain turned to downpour as I started the first downhill section before the major yellow lake climb. My body temp dropped and I couldn't feel a thing. I could no longer handle drinking anything cold, couldn't get the GU bottle up to my mouth, and couldn't even move my hands to shift or break. I thought the next up hill section would help, but sadly the damage was done. I was shaking uncontrollably and didn't know what to do. I joked with some volunteers as I climbed to the top. I thought maybe I could find a taker for my offer of "free beer for life if you give me your jacket." They just laughed and got in my face to cheer me forward.

At mile 100 the long descent starts. By this point it was hailing. The wind was freezing and I was chattering and shaking like mad. People were flying by me but I couldn't move, and eventually started convulsing and crying. I've never had my teeth chatter like that. It killed! I'll admit, I can not handle being cold. But those that were flying by could not possibly feel as I did. I don't exactly remember the moment I pulled over to the side of the road, but do remember a little angel women running up the hill after me. She hugged me and commented on how cold I was. My HR dropped below 80bpm, and I wondered if one of the ambulances flying by with their lights on was for me.
Maridee took the long sleeve shirt she had off and proceeded to put it on me. I couldn't get my helmet off, or get the shirt on. She was my warming angel, and I do know that I told her she probably saved my race. We hugged for a bit and then I went on my way. This all cost me considerable time, but I didn't have an option...I felt like I might die if I continued. Once I started again I was surfing the water as it rushed down the road with me. I held the breaks on the whole way because I couldn't open/close my hands and figured it was better to ride the breaks than not be able to apply them when necessary. I was in complete survival mode!

I ran into the change tent and looking like a popsicle. They instantly hugged me and threw the blanket over me. My run through the T2 change tent symbolized my run out of hell and into heaven. Seriously, I was that bad off! I was still chattering and my legs were frozen to the bone. From there to mile 4 of the run was a complete out of body experience. I don't remember a dang thing about it! It was as if I opened my eyes to see the mile 4 sign and figured "sweet the run is only 22.2 miles now." I still had Maridee's shirt on and couldn't get her generosity out of my head.

The rest of the run was amazing. I kept telling myself to hold back and be patient. My goal was to negative split the run (all the while knowing doing so is highly unlikely). The ENTIRE one loop run course is full of fans and volunteers cheering. The energy out there was amazing! I got a lot of compliments on my hot pink running flats and was told (at least once a mile) that I looked fast and strong. I held back until I saw the park at the turn around. This was the first time I could gauge where I was. I saw a handful of women within 2 minutes of me. It was as if a rocket shot out of me when I made that turn around. I let my legs go and started picking them off one-by-one. I was smiling ear to ear and couldn't believe I felt this good. I even mastered my nutrition on the run. Although, I had to, considering my special needs debacle, and my inability to take in a single calorie for the final hour on the bike. From hell and back I tell you!

The winds picked up and we had to battle a strong head wind for the duration of the run. My pace slowed a little as I made my way up and over the final climbs before mile 20. My sub 3:30 goal was well in sight. he wind took away any advantage that I thought I'd get from the false flat back to town. I asked a few friends along the course if there were any girls within striking distance. I didn't get much of a reaction, so I just stayed within myself and dug as deep as I could. I didn't know I was winning my age group, and surely didn't know I was building on what would be a 20minute lead. I passed a few pro's and an age group girl with 2 miles to go and saw another only 1 minute ahead of me. I dropped my pace below 7 minute miles and emptied the tank as I ran to the finish line. Run- 3:22! I'm still speechless on that one!

After a quick trip to the medical tent I was all over celebrating the moment and sharing in the celebration of those yet to finish. (Brian and I bringing in the final finishers. I have to be honest...I was ready for dinner ;) )

I am beyond proud of myself and my tenacity to "stay tough.". I lost around 20minutes out on the bike course, but never ever gave up. I haven't stood on an ironman podium since my first IM when I was only 23. and it felt good! no GREAT!

Congratulations to everyone who raced through the tough conditions out there. It sounds like all the Canadians coped just fine, but I promise there is something worse than wind and raging heat! (freezing, rain and wind is the worst!). It was an honor to toe the line with so many amazing athletes, people, and friends! Congrats to fellow TYR athlete Mackenzie Madison! You think I ran fast...check out her run split: 3:03! Ya BABY, now THAT is fast!

Congrats to my former age group racing queen, and first year pro, on her overall win! Kick ass performance Mer!

And yes, after a few of these I was convinced to accept the invitation to Kona.

To everyone who sent me messages before and after the race- a huge thank you, from the bottom of my heart. Triathlon can be such a selfish sport, but having the support of amazing sponsors makes it much more rewarding. TYR wetsuits, race kits, and swim gear is the best of the best, and am beyond honored to represent this brand! Thanks guys for a super fun race experience...after all it isn't by chance that I am finally swimming up to my capabilities this year! Three letters: T.Y.R.!!! I no longer hate wetsuit swims ;) To the GU family, thanks for keeping me well fueled, hydrated and full (I actually got hungry on the run! GU Chomps did the trick then!). And that run...I now know the technology and running form that Newton promotes is much to thank. Each of these products are amazing, but the people behind these brands truly make racing that much more thrilling for me. Maridee, THANK YOU for undoubtedly saving my race, and sharing that unbelievable ironman spirit with me. Mahalo!
and to you, thanks for reading along, and being a part of this awesome journey!

Cheers! and ALOHA!

The Canadian Journey

2010-09-04T19:20:00.000-07:00

Last weekend I was once again reminded that Ironman is a journey! Your typical athletic event may have a beginning, middle and end, but what makes Ironman unique is the unknown. Some things are in our control, while so many things are not. We put in the training and then have to just believe the hard work will pay off when we toe the line. Before I get to the exciting portion of my Ironman Journey (the race), here is a glimpse of my week in Penticton leading up to the race.
Upon arriving it was scorching in Penticton. Temps were in the high 80's and I prayed (with every fiber in my body) that it would stay that way! The weather prediction called for cooler temps, but if I had my choice I'd opt for warmth. Within minutes of arriving and settling into my awesome accommodations I went for a run along a trail overlooking the lake. My first thanks has to go to Barbara. Thank you for opening up your home to us!

The views in Penticton are breathtaking. When people described the course to me they spoke of only two major climbs, but this didn't seem to make sense to me. Mountains upon mountains occupied the entire landscape!
I've never felt so good leading up to an ironman. This was a bit scary, but I also knew I trained, rested and did all I could to ensure I would feel this way. I owe great thanks to those that graced me with their healing touch. Massage, A.R.T. and cordisone were the winning combination. For 3 years I've battled insane tendon inflammation in my ankle. Leading up to the race it got horrendously bad. Thankfully my amazing Doctor (Joanna Whiteley of course) connected me with another sports doc who encouraged me to make friends with the needle. On that note, thank you to all of you who helped me through this decision! KP, Brian, Simone, Joanna, and Dr. Saben you were an amazing pre-race team and I thank you from the bottom of my heart for caring so much about me! Each one of them saw the work I've put in over the past months and refused to let anything get in the way of my race dreams ;) HUG HUGS to you all!

Thursday night I got to join the Newton team for a spectacular breathtaking dinner. A team of about 20 individuals raised money for prostate cancer, and raced not only with passion...but for a purpose. The ironman course is always FULL of stories. It was pretty fun to hear Winter and Jerry's story and watch their little dream unfold (Jerry is a cancer survivor and Winter lost her father to prostate cancer. She made him pinky swear last year that he'd do IM this year and raise money for Athletes for a Cure). Don't mess with this adorable 11 year old! She hammered out a 20min 5k prior to the dinner!

Thereafter it was all about race prep. The bike seemed ready, so we set off to drive the run course. I opted to leave the bike course for race day, as I didn't feel like spending 3-4hrs in the car to drive the 112miles.

The run course takes you from the lake we swim in, through Penticton and out to this lake. The rolling hills would provide ample challenge. The entire drive I kept thinking: man this course is no joke, I don't know if my ambitious goal of sub 3:30 will be possible. But my plan was to hold back until I reached the run turn around. Then when I got to this park I could turn it up a notch and chase that little 3:30 dream.

Of course the week involved daily (or maybe hourly) runs to the grocery store. Thankfully our neighbors allowed us to drive their hoopty, Awwwwwwww Yeahhhhhhh

I really do enjoy having Brandy there to race with me. She has become a staple in my pre-race swim/bike/run. We rocked our amazing TYR Hurricane wetsuits for the swim, and then threw on our Newtons for a short jog. Ya...it was NOT warm!

After getting off the bike it was time to check in my baby. It's never easy leaving him for his pre-race night's slumber, but I knew he was ready to perform. San Diego's superior bike mechanic, Matt Hoffman, made him fast and seriously I thought he put some kind of speed into the rear hub! (ohhh, that's what it feels like when your bike is clean and gets a proper tune up ;) )

From there it was time to eat some full fat ice cream (Penticton does not share love for frozen yogurt) and crawl into bed. The wind was howling, and the temps were ridiculously low. But there was nothing more I could do. I said a few prayers to the weather god's and fell asleep for that ever-so-tough pre-Ironamn sleep.

Great Lakes- No Salt, No Sharks

2010-08-24T08:19:00.000-07:00

My dad found a t-shirt that says just that. And he loved to remind me of it every time I went out to the lake to swim. I really don't remember the last time the water in Lake MI was this warm and clear in August! I took full advantage and swam almost every day. The best was my Wednesday morning father/daughter outing. I really wanted to swim across the Traverse Bay (a huge bay of Lake Mi). It's approximately 4 miles. We tested our luck early in the morning, hoping there would be few boats on the lake and fewer waves. (Yes, for those of you who haven't been to the great lakes, it looks like the ocean and can get very windy!)
Compare- Pacific Ocean... and Lake Michigan.....

Dad wasn't ecstatic to wake up at 6am, so I made sure he had a few treats from the local Bakery to make his boat ride a bit more enjoyable

Then it was off to the water where Captain Charlie was ready to make sure I swam a (somewhat) direct route

I suited up in my speed suit just in case the water temps dropped severely when we got out to the middle of the lake, where it's over 600ft deep (didn't get cold, but the speed provided by the suit was awesome).

And I was off....

Dad even took a little video. When I watched it and told him it was a bit rocky he said he found it more important to not run over me with the boat than to get the perfect video. I agree, so here u have it ;)

The conditions were beyond perfect!!!! After about 2 hours I arrived at the beach across the way. Dad said I even swam pretty straight (and the GPS confirmed).

Thanks dad for the perfect morning! it left me hungry for that beautiful Canadian lake that awaits me....5 Sleeps!

Family, Fun, Training, Food, and a whole lotta love!

2010-08-23T15:50:00.000-07:00

Following the race we immediately left for the northern hemisphere of MI. If you've been reading my blog for a while you might remember my trip to Michigan last summer included freezing my butt off while trying to train and during the race I did as my Kona prep (it was a far cry from Kona conditions!). This year it was RIDICULOUS! The temps were perfect (80s), the water was crazy clear, warmer than ever before (76) and well it was humid and windy too.

During my long training days I often heard Kid Rock reminding me of the times shared amongst Michiganders. They sure do soak in every second of sun....and do so with a constant smile and joy that is absolutely contagious!!!

"Splashing through the Sandbar
(boats gather on the many sandbars throughout the lake...the bar/barge pulls up and we're all set for the day!):

Talking by the campfire:

It's the simple things in life like when and where
(I got in my last long ride pre-IM Canada along the endless lake front & farm rolling roads!)

We didn't have no internet, but man I won't forget the way the moonlight shined upon her hair

Catching wallie from the dock (ok I passed on this), watching the waves roll off the rocks

She'll forever hold a spot within my soul!!!!!!!!

We'd blister in the sun
(or train long enough to require a homemade ice bath- no tubs in the lake house ;)...so I got creative),

We couldn't wait for night to come, To hit that sand and play some rock n' roll
(or enjoy the Elk Rapids Harbor Days fair)

Singing "Sweet Home Alabama" all summer long.

Countdown to Ironman Canada...6 sleeps!

Ok, ok, ok

2010-08-22T21:30:00.000-07:00

I've been delaying posting my race report from Steelhead simply because I don't feel like rehashing it. It was one of those times that when things started go wrong, it was only the beginning of the end. But here you have it...and then I will quickly move on the excitement that lies ahead next week!
Weather: Cool and very wet. It was pouring rain from the minute I got out of bed. Not exactly the way to get me in the competitive racing spirit!

Swim: Thankfully I held true to the TYR moto from the beginning of the swim. I got out in front right away and stayed "always in front." At the half way point I looked back to see a girl 10yds back. She had been there most of the way so I decided to slow up and work with her. Staying in her draft was like floating down a river-easy! But the second I moved along side I was working hard...so I opted to work on the drafting skills and stayed tucked in her draft until the last buoy where I took over the lead and pulled us to shore.

Bike: I can't go into all the details because I simply refuse to rehash it all. I mean I have a bigger and better race coming up and the past is the past ;) But short story. Rain. Decent head wind. Mile 20 my front wheel wasn't rotating. I had no clue how to fix it, as it seemed to be a problem with the hub. I rolled on, a bit frustrated.

As I passed girls from earlier waves they started to hold onto my wheel...one, two, three, four, five. Ok, seriously?!?!? At one point I swear there were 10 of them, and predominately chics. (usually I feel like it's the guys that get caught up in groups). The only time I could pull away was on the small (very small) "hills." But the pack would come back and cling on again. Now I was doublely frustrated. Wait, make that triple. Because my heart rate also wouldn't go up. I figured this might happen with all the higher volume IM training, but it's still frustrating when it happens. Can you see the frustration in my face?!?!?!

Then only a few miles to go I flew by a girl. There was a moto behind me, but I figured he wasn't a ref since he had passed me about 3 times when there was a train behind me (and did NOTHING). Well he pulled up, flashed the red card and continued to tell me I didn't make the pass fast enough. If I get a penalty I'll take it like an athlete...IF I am guilty of the offense! But when I asked if he had a stop watch and timed my pass he proceeded to receipt the rule and tell me it took me 11 seconds. Hmmmmm, clearly he was yet another WTC volunteer ref who didn't know the rules. I was irate. I, like so many athletes and industry peeps, have a laundry list of annoyances with WTC. They are overselling the races (money hungry?!?!?), not paying refs (money hungry?!?!?!) and then not even training them properly. This is unacceptable. We train too hard, and spend way too much money in this sport for this crap. And it isn't even like they were giving out a ton of penalties out there. In fact I checked and only a handful were given all day. Ok, ranting done, because I could go on and on.

Dad, thanks for the pic of me standing still and watching ppl fly by me.

Good news, my bike split wasn't horrific once you subtract the 4min penalty. And better news: I cld have held that effort for another 56miles!

Run: After spending 4 mins in the penalty tent I was out of it. I couldn't make up that much time, and worse I was mentally frustrated/exhausted and it translated into my body giving up as well. I didn't care if I was passed, at times wanted to stop or run it in even easier than I was running, and even found myself in the port-o-potty twice (not something that ever happens for me). Although my time was decent (1:33) my mental attitude was atrocious.

I usually am happy and have fun out on the run course. This race was different, I was mentally over it. Looking back, maybe I needed this.

It was fun to have Beth and James out there racing with me in my home state!

And thanks Mom and Dad for hanging out and cheering all morning! My dad said "this race reminded me of all those weekends we spent at swim meets. It was an all day event just to watch you swim for a few minutes."

Ya, this wasn't exactly the Kona race viewing experience ;) BUT we had a pretty awesome week together following the race. Pics from our week to come. Tomorrow, I promise ;)

In an Ironman, things typically don't go well from start to finish. It's about dealing with things as they come and staying positive! Steelhead70.3 was a reminder of this, and I'm happy it came then instead of next weekend. I can't wait to be tested, both mentally and physically! Richters Pass, Yellow Lake...you'll be in my dreams. 7 SLEEPS!

Time to Rock'n'Roll...

2010-07-30T07:26:00.002-07:00

Well over the past few weeks I've been getting in some very solid training. Long rides, long hard runs, longer rides, harder rides, and of course some swimming too. Many evenings left me looking like this:

Ironman is approaching, and what better way to get ready than with a race in my home-state. I've been wanting to get back here to race Steelhead70.3 for a few years. But this was the year to do it. After a 20hour+ day of airports and airplanes I arrived in MI. I got to see my friends little munchkin,

and get in a nice ride out to one of the parks where much of my training was done back when I was still living here

The weather here is perfect (warm + humidity), and everything is so green

The car is packed, and mom/dad are ready to make the trip out to the west side of the state with me. Here's to hoping for a fast, fun, and spirited race day tomorrow!
Oh, and hopefully I can follow the Newton philosophy...and

Cheers

No excuses!

2010-07-11T18:11:00.000-07:00

Ironman training, like race day, involves dealing with the unexpected. I wanted to do my favorite pre-ironman ride and thankfully Shannon jumped at the idea. I showed a bit of gratitude by making homemade fruit/nut bars for our journey (copying my favorite Clif bar ingredients).
--Grind walnuts and raw sliced almonds in the blender (amount-no clue. I never measure, but I'll guess here. prob 1.5cup of nuts). Set aside. Grind 20 unpitted dates, 1/2C dried cherries, 3/4C unsweetened coconut, 1/2 lime juiced, 3T apple juice. Fold fruit mixture with nuts until well mixed. Flatten into cookies and bake at 350 for 15mins (flipping half way through).

By 6am I was on the road in search of my favorite mountains. Shannon was waiting for my by the time I made it up and over the first. She informed me that she'd already suffered a bad puncture and had to boot her tire with a wrapper. We thought that was the worst of our bad luck! but boy were we wrong. 11 miles down the road I could have sworn some kids were letting off their left over fire works. Then I remembered you can't set off fireworks in SoCal, let alone east county! Nope, it was my tire. Huge puncture and hole in the side wall of my rear tire (as in the one I just replaced last week). Tube replaced, and rolling again. OR NOT! POW. We booted the wheel (thank you Clif bar wrapper), and tried to slowly inflate the wheel.

We were screwed. No way would both of our tired hold for the next 90miles! Someone rolled by to tell us there was a bike shop 2 miles away. Thank you Hidden Valley Bicycle for saving our ride. $80 later we rolled on. I refused to let anything get in the way of completing this ride. Ironman is about dealing with the present, making the best of the future, and just finding a way to get 'er done!
Onward- Palomar bound. Then past my favorite street in San Diego County: (it's at the midway point on the climb). Every time I go by it I think of my Grandpa -Harold Lee, I love you!!! I think about how proud he'd be of his youngest granddaughter out touring the wilderness.

Besides our long pause to buy new tires we didn't stop rolling until we absolutely needed to fill the bottles. A quick fill and we were off in search of the next climb.

Shannon was a complete trouper to hang with me to this point, but had more on her days agenda than just riding. So when I approached the climb that makes this loop considerably more challenging I had to go it alone. Bye bye Shannon. YOU are my rockstar for the day-!

From there on it was up to me. It was an absolute perfect test of strength, endurance and mental stamina.

I became one with the mountains. It may have been cool on the coast, but the temps were soaring inland!
Thanks for keeping me company Bessie...and Mr. Ed

I eventually made my way back to the coast where friends were waiting to join me for an eating marathon...

It was an awesome ride! I'm feeling more fit than ever, and know I'm leaps and bounds ahead of where I was on this ride a year or two ago. Riding this looop means one thing to me: Ironman is fast approaching! Hell's ya =)
And the quote of the day courtesy of Shannon: "Well, if a ride costs $80 in rubbers, it had better be a good one!"