Time to Rock'n'Roll...

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

Kansas70.3 Race Report

 

Swim: I tucked my Sayonara Swimskin into my bag and pulled on the Hurricane. If I had to wear a wetsuit in 80 degree water, at least it was the best one on the market. I got into the water for a solid 20min warm-up. The swim wasn't too eventful. The gun went off and within 5 mins there were only two girls out with me. They fought through the packs of swimmers while I swam alone on the inside of the buoys. I joined one at the turn around buoy and drafted for a full 5 mins...possibly a new record for me. I lost their feet in the shuffle, but felt I was swimming strong. Only lesson learned here is that I'll be spending a lot more time in the ocean this summer. I need to love open water like I love the pool! So all you SoCal peeps- put me on your speed dial when you're looking for an ocean swim buddy.

If there is one thing I constantly do well it's transitions. I came into T1 just behind the other girl I was swimming with, and was out before she even had her hands on her bike.

Bike: This was where the race begins for me. The challenge lied ahead!!! My goal: get that heart rate soaring, and ride like I've never ridden before. I've put so much work into trying to learn how to bike, and I wanted this. From riding the course on Friday I knew it was going to hurt. Sure enough by mile 22 I wondered if I'd be able to hold on. My legs were screaming! I built a lead on Whitney, but actually didn't think she was even in my age group. She went by me around mile 15 riding really strong with a decent pack. I was focused on my own effort, but also had the goal of being the one doing the passing.

This is how the entire bike course went- long up, short down, up, down. It hurt!!!

I felt like I pushed my limit a bit more than in the past, and with it am building confidence. Around mile 40 I knew I could execute my race plan (for the bike portion).  The final result was an av HR higher than I've ever held in a half IM. Bike fitness is slowly finding its way into my body. I would be lying if I said I questioned whether this might result in a sluggish or fly and die run. But when I ran into T2 (after executing my first flying dismount in a race-go me!) I knew I gave it my all on the bike.

---For those interested in checking out this race in the future (and maybe think all of Kansas is flat), here is a short video recapping the woman's pro race. There is one flat section (lasting maybe a mile-it is actually shown a few times in the video, so don't be deceived). The rest is long rollers. The part of the video where Chrissie passes Pip-mile 30- is a good glimpse of what the entire bike course is like:
http://www.youtube.com/v/TrC5BDAe-8E&color1=0xb1b1b1&color2=0xd0d0d0&hl=en_US&feature=player_embedded&fs=1%22%3E%3C/param%3E%3Cparam

Run:  I started the run and instantly thought my orthodics were in the wrong shoes (right in left, left in right). I ripped off my shoe and confirmed all was ok. Weird feeling, but I was off to the races once again. My plan for the run was to start at 7:15 pace and hold through mile 6. I have an issue with going out too hard, but knew if my training was going to deliver on the day, that I was capable of running this pace. The hill from mile 2-3 hurt pretty bad. I powered up and got a visual on the only girl that had passed me all day. I was down by 6 mins, so it was going to take a crazy fast run by me and a not so fast run by her to make up the gap. I held to my own plan (and thankfully didn't look at my HR on my watch! Because of the scorching heat it was sky high).

 The wizard of Oz characters were awaiting my arrival.

Seriously, Lawrence put on quite a show for us!!!!!!!!!!!

The rest of the run was uneventful. Another thing I am working on is taking in calories during the run portion. Not only did I succeed with this, but I actually felt the energy enter my body after each consumption of my carbopro-Gu mix.  I had zero clue where I was within my age group or amongst the entire female field. It was as if I was in a time trial format race and just had to race amongst myself. After making it up the hill the second time I tried to drop my pace again (4miles to go). I was in a whole lot of hurt, but my new run form made the run feel more effortless than ever before. Less effort, faster pace- I'LL TAKE IT! With 1.5 miles to go I realized I could break 1:30 (it wasn't until after I crossed the line that I came to my senses and realized the course was a bit short). I did all I could to get under the mark and crossed with a 1:30 run split. (had the course been accurate I think I would have run 1:32 or 1:33...a BIG PR for me!)

Finish: I didn't know where I was within the rest of the field, but I knew 100% when I crossed that line I gave it ALL I had (and then some). Each race I am learning more about my capabilities, and building confidence.It sure does make racing fun!

The yellow brick road in Kansas ended with smiles (and maybe a bit of the dizzy/nauseous feeling). The girl that went flying by me on the bike ended up being in my age group, and put together an awesome run herself! This landed me in second.

Uli scored her first podium finish as a pro, and I couldn't be happier for her. Run through hell and back with someone along the Queen K, and you'll have a friend for life:

Andy and Chrissie dominated while previewing TYR's 2011 Tri gear. What can I say, I love racing with other former Michigan athletes...even if he is way more studly than I.

Racing this weekend meant a lot to me! Triathlon really is helping me power through some big obstacles right now, and having the support of family, friends and sponsors truly means the world to me! From the bottom of my heart I have to thank TYR for allowing me to sport the best gear out there!!! GU once again for fueling me from start to finish (and after-Gu Recovery drink was essential since there was no way I could have stomached the sloppy joes's being offered up in the athlete tent). Thanks to Ryan Robinson (and his entire family who was out there working the race) for putting on an excellent event; and to Laura, Scott, Lisa, Jordan and Sidney for making my first trip to Kansas so memorable!!!!

I'm not in Kansas anymore...

...But while I was there, I had an absolute blast! It all started when I flew in and drove up to my weekend home: 

The house was 20times more beautiful on the inside...not only because of the elegant colonial decor, but because of the amazing family within. I can't even start to recap my race before saying thank you to the Patrick family. Scott, Lisa, Jordan and Sidney (also known as squid by her fam...or 'the little one' by me), from the bottom of my heart- THANK YOU for everything! (and how I didn't get any pics with them, I just don't know! I wasn't very on top of the photo taking this wknd. I guess I was too busy racing hard and having fun). But I did snap a pic of my neighbors: Mr. & Mrs. Zebra + their baby,

and Mr. Camel off in the distance

In case you were wondering, Kansas was HOT HOT HOT this weekend! Temps soared into the high 90's on Friday and Sat. I got in a few short workouts and then hibernated in the air conditioning. Thankfully there was no reason to use this:

Lake temps Sat registered at 81. I kept hearing promises of "accuracy and fair reading" for race day. I called B.S., as this is what they say before every warm water race. Sure enough early race morning I was informed that the race director called to report WTC's  reading of 77.5. Wetsuits would be legal for age groupers. WTF! Once again, the sport is catering to the weakest athlete on the course. Some may be offended by this, but I'm sorry- If you can't swim...either learn! or pick another sport. Seriously, do you train everyday in a wetsuit? They want age groupers in wetsuits so they don't have to make countless rescues. 78 is a ridiculous temp to begin with, but the inaccurate readings (or reading it from the deepest part of the lake is frustrating). But if I'm going to put on a wetsuit, I'm sure happy it's the Hurricane. My speedsuit was a bit jealous =(
Anyways, on to the race- race report to come tomorrow.... and it's a good one ;)

An alternative to 31 Candles!

I love how us crazy work-out-aholics celebrate birthdays. Last week started with an awesome climb up Mt. Palomar. We were celebrating Randy's 56th! AND yes, he beat me to the summit.

That was just the first workout of a solid 330mile bike week! Besides the palomar ride everything was pretty short. However, the goal was to come home completely spent. Mission accomplished! The past two weeks hurt way more than long ironman training weeks usually do. I needed to some sense of "speed" (relative of course for any endurance athlete) and reteach my heart to pound harder when I'm on 2 wheels. Rational- Kansas70.3!!! I seriously can not wait! My race schedule is coming together a bit last minute these days...but it just keeps me on my toes and makes me appreciate every chance I get to test myself.

When my birthday rolled around yesterday, all Coach C had on the plan was masters swim. The legs needed a day off! Hux delivered an awesome swim set. The theme: 3....1.... I really wanted to turn 30, but he wouldn't let me get away with that. And a monotonous set of 100s really is never appealing to me. He delivered, and we were all trashed at the end. (if you'd like to copy the workout for your own use and celebrate a bit after the fact, here's how it goes. Read down. The sets of 3x100 are on 1:20-or whatever your base is. The 1x _____  are fast on base +10. ENJOY!)

 I wasn't ready for 30 last year, but now I am. Plus, I'd kind of like a repeat of last year. In many ways it was amazing! and in many, it was....well not so amazing. 30's, I'm ready for you now. What better way to start off this new year of mine then with smiles and swimming!

Seriously, I feel so blessed to surround myself with those who share my passion for heath, happiness...and speed ;)  Thanks to my lane mates for celebrating with me. 5k in 75 minutes...that's my kind of birthday swim!   ...and thanks Hux for your awesome work with the camera. Is this picture for me, or you? Hot TYR suit, huh!!!

Birthday cake, or birthday swim? I choose the latter. When I passed on both beer and cake there was an entire table of our sports finest to give me an earful. Note to self: don't sit next to Huddle if you want to decline a beer while at an ale house ;)

May is a big month for birthdays. Sunday we gathered to celebrate. Happy birthday Jeff, Billy, and Paula! Have I mentioned how lucky I am to be surrounded by such amazingly inspirational people?!?!?!?!
It's going to be a fantastic year. I can feel it....

Race 1, and Hungry for More

The best way to describe last weekends race is deceiving! It was a tough course, but loads of fun indeed! The Navy Seals were on hand to get things started: 

The swim was gnarly to say the least. 2 loops meant battling the tough surf not once, but twice!


The entire women's field started together. I made it out through the surf just behind Hillary Biscay, with no other pink caps in sight (which isn't saying much because it was hard to see far with the big surf). I felt strong in the water, and knew I was somewhere in the front when I entered for lap 2. This was the toughest swim I've ever done in a triathlon (evident by the slow swim times!). Several friends were there to cheer for me as I exited the water. I was in second, which meant there were some very fast pro women behind me and soon I would be the hunted!

             TYR's Hurricane suits are the bomb....First and Second out of the water! Solid!!

The bike was flat but nice and windy- not my favorite. With each loop of the course (4 total) the wind picked up. The bike was not the strongest component of my race. I felt flat for the first half and struggled to keep my heart rate up. Good news, when Kate Pallady and Haley Cooper came flying by I tried hard to keep them in sight and felt stronger and stronger w/ each mile.Had I been racing age group I think I would have let them go without a fight...but I was racing elite and figured I should at least try to play at their game.

The run was grueling. 11 miles worth of packed and soft sand (beach and random sandy trails). I was surprised with my pace after mile one. Solid, could I hold on? Then, during mile 2 I stepped in a small hole in the sand and my hamstring seized. I couldn't walk. I stretched for about 90seconds (thank u Garmin for keeping track of the time I spent standing still). I wondered if my race was over, swallowed 2 salt tabs (with salt water from the ocean) and thankfully was able to start running again. Flat bike courses can be fast, but it means you're using the same muscles throughout and was probably the reason for the random muscle seizing. From there things only improved with each mile. As we ran off the beach at mile 2.5 I was ready for some fast pavement. Joke's on me- more soft soft sand and a head wind awaited. I tried to work on my form, stay light on my feet, and build my pace throughout. After the first of 2 loops I was in 7th, but closing the gap between me and the girls ahead of me.
Two goals of mine going into this season are to take in more calories on the run and try to negative split the run. It's only race #1 and I accomplished both (something I didn't do well at all of last year!) With 5k to go I threw it into another gear, emptied the tank, passed a few girls and almost caught another before the finish. I ran out of real estate, but dug deep and finished with my fastest miles of the day.
I definitely left it all out there, and finished at 4:48:16. I was 6th overall, and the first non-pro to cross the line. It was really really fun to race amongst the fast pro women, and I couldn't be happier with how things went. I'd love the 1:30 that I spent attending to the hammy cramp back, but I'm now confident that the months I've spent working on my running form will pay off!

The first triathlon of the year is in the bank.... a worthwhile deposit, leaving me hungry for more!